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Along with a defined chest, massive back, huge arms and legs, and chiseled abs, a pair of broad shoulders is a great addition to a man’s physique. It creates the V-tapered body most men desire, especially if it is paired with a narrow waist. While the overhead barbell and dumbbell press, together with Arnold press, stimulate the shoulder complex, cables can also be used to maximize shoulder development through muscle tension.

The following are some cable exercises one can perform in working out the shoulders.

Cable Front Raise

The cable front raise is one of the exercises that target the shoulder complex, particularly the anterior or front head of the deltoid. According to Men’s Health, the person prepares for the exercise by attaching the straight bar to the low pulley, grabbing it with an overhand and shoulder-width grip. Then, he stands facing away from the cable station, so that he is straddling the cable and holding the bar at his arm’s length in front of the thighs. He positions himself by slightly leaning forward, with his knees mildly bent.

To perform the actual cable raise, the person raises the bar out in front of him until it reaches shoulder level. Then, he pauses and goes back to the starting position. The person should be careful, as the cable goes between the legs.

Cable Lateral Raise

Also known as standing low-pulley deltoid raise, the cable lateral raise is also an isolation pushing exercise for the lateral head of the deltoid and it also engages the forearms. According to Body Building, the person stands to the right side of a low pulley row and uses his left hand to come across the body and grabs a single handle attached to the low pullet with a pronated grip or palms facing down. Resting the arm in front of the body, the person’s right hand holds the machine for support and balance. A good practice is to ensure to have a straight back and the feet should be shoulder-width apart from each other. Then, using the left hand, the person comes across his body until it is elevated to shoulder height while he breathes out. Contraction is felt at the top of the execution for a second and the person gradually lowers the handle to the starting position as he breathes in. The movement is done for the recommended number of repetitions.

Cable Rear Raise

The cable rear raise is an isolated pulling exercise that specifically targets the posterior or the rear head of the deltoid. According to Ex Rx, the person prepares by standing with the cable columns to each side. Then, he grasps the left stirrup with his right hand and the right stirrup with his left hand. Next, the knees are bent as he bends over at hips, with his torso neutral and back straight. The elbows should also point outward while the arms should be slightly bent.

The person executes the exercise by raising the upper arms to the sides until the elbow reach shoulder height. A good practice is to maintain the upper arms perpendicular to the torso, along with a mild bend in the elbows as the arms are raised to the sides. Once done, the person gradually lowers the weights and repeats the movement.

Loose bowel movement, also known as diarrhea, refers to the increase in the looseness of stool, frequency of bowel movement, or both. It is usually caused by a microorganism, either increased or reduced absorption of fluid into or from the intestines, or fast passage of stool through the intestines.

In line with diarrhea management, bananas, apple, and toast are common food selections. The following are some recipe meals a person can prepare using the said food choices.

Banana Pancakes

Banana is one of the top choices in the management of diarrhea. It is an excellent source of potassium, a mineral that is lost when a person suffers from loose bowel movement. According to All Recipes, the ingredients include two ripe bananas (mashed), two teaspoons of vegetable oil, a cup of milk, one egg (beaten), a cup of all-purpose flour, a tablespoon of white sugar, two teaspoons of baking powder, and one-fourth teaspoon of salt.

To prepare, the flour, baking powder, white sugar, and salt are combine. On the other hand, the bananas, egg, vegetable oil, and milk are mixed in a separate bowl. Then, the flour mixture is stirred into the banana mixture until the batter becomes mildly lumpy. After that, oil is heated on a frying pan over medium heat. The batter is poured or scooped onto the griddle, using about one-fourth cup for each pancake. Finally, the pancakes are cooked, until both sides become golden brown in color. The dish is best served hot.

Apple Brownies

One of the well-known fruits in the planet, apple is another top choice in the management of diarrhea. It is also rich in potassium and magnesium, along with vitamins A and C. Just like chocolates, apples can be made into brownies with ingredients, which include two large apples (about one pound, peel, cored, cut into half-inch cubes), one large egg, half cup of chopped walnuts, a cup of sugar, one-fourth teaspoon of baking soda, half teaspoon of salt, half teaspoon of baking powder, a teaspoon of ground cinnamon, a cup of all-purpose flour, and a stick of salted butter (melted and cooled), as per Martha Stewart.

To prepare, the oven is preheat to 350 degrees with the rack in center position. Then, the butter us spread thoroughly on a baking dish, preferably 8 by 11 inches. Once done, the baking soda, baking powder, flour, cinnamon, and salt are whisked together in a medium bowl while the egg, butter, and sugar are beat in a separate bowl. Next, the apples and walnuts are added and are stirred until well-combined. After that, the flour mixture is also added and stirred for 30 seconds or more until combined. The batter is spread in the pan and is baked for about 40 minutes until golden brown and mildly firm. It is alloed to cool on a wire rack for thirty minutes and is cut into 12 bars.

French Toast

Aside from bananas and apples, toast is another food that is given to a person with diarrhea. According to Food Network, the ingredients include eight slices of white bread, brioche, or challah; half cup of warmed maple syrup, half teaspoon of vanilla extract, half cup of milk, four eggs, four tablespoons of butter, two tablespoons of sugar, one-fourth teaspoon of ground nutmeg, and a teaspoon of ground cinnamon.

To prepare, the cinnamon, sugar, and nutmeg are combined in a small bowl and are set aside briefly. Then, the butter is melted on a 10 to 12-inch skillet preheat over medium heat. Next, the cinnamon mixture, vanilla, milk, and eggs are whisked and poured into a a pie plate or another shallow container. After that, the bread slices are dipped in the egg mixture and are fried until they become golden brown in color. Finally, the toast slices are drizzled with syrup.

This is good news for mango lovers out there! According to a recent study published in the journal Nutrition and Metabolic Insights, regular consumption of mango by obese adults may help lower blood sugar levels. This is while it does not negatively impact body weight.

Research

The researchers are excited about the promising findings for mangoes, which contain many bio-active compounds. These includes mangiferin, an antioxidant that contributes to the beneficial effects of mango on blood glucose. Also mangoes contain fiber, which can help lower glucose absorption into the blood stream.

Participants who completed the 12-week study included 20 adults, which are composed of 11 males and 9 females, whose ages 20 to 50 years old. The Body Mass Index or BMI are 30 to 45 kg/m2. The participants were asked to maintain their usual diet, exercise routine and regimen of prescribed medications.

During the study period, the participants consumed 10 grams of freeze-dried mango daily. Their dietary intake was monitored thru 3-day food records and were assessed after 6- and 12- weeks of mango supplementation.

Result

The results indicate that regular consumption of 10 grams of freeze-dried mango, which is equivalent to about half fresh mango or about 100 grams, may help lower blood sugar in obese individuals.

Though the study is still preliminary, there is no reason not to fill your pantry with mangoes. Remember just one sliced cup of the fruit, only contains 100 calories. It is a healthy add-on to any diet.

The back is one of the major muscle groups of the body. Aside from it cradles the spine, its musculature help a person maintain proper position, either in standing, sitting, and walking. Also, a well-trained back boosts a person’s physique, in addition to a defined chest, broad shoulders, muscular legs, huge arms, and chiseled abs.

Along with barbells and cables, dumbbells can be used to train the back. In line with this, the following are some dumbbell exercises one can do to maximize back development.

Bent Over Row

The bent over row is usually done using a barbell, but it can also be done with the use of dumbbells. Also known as bent-over dumbbell row or dumbbell row, the bent-over two-dumbbell row is a compound pulling exercise that mainly targets the strength of the middle back, though it also engages other muscles like the latissimus dorsi (also called lats), the shoulders, and the biceps, as per Body Building.

To perform the exercise, the person holds a dumbbell in each hand, with is palms facing his torso. Then, he mildly bends his knees and brings his torso forward by bending at the waist. A good practice is to ensure that the back is kept straight when bending, until it becomes nearly parallel to the floor. The person makes his starting position with his head up and the weights hanging freely in front of him as his arms hang perpendicular to his torso and to the floor. Once ready, the person exhales while he lifts the dumbbells to his sides, while keeping his torso stationary and the elbows near the body. Then, he squeezes the back muscles and holds them for a second a the top of the contraction. After that, he inhales as he gradually lowers the weight again to the starting position. The exercise is done for the prescribed number of repetitions.

Wide Row

The wide row is also another back exercise that can be performed with a dumbbell. It is also a compound pulling exercise that engages the middle back, lats, shoulders, and biceps.

According to Muscle and Fitness, the person stands while holding a pair of dumbbells in front of him, with a pronated grip or palms facing down. Then, he leans forward at his waist until the torso is almost parallel to the floor. A good practice for the position is to keep the chest up, knees mildly bent, and back flat. Also, the dumbbells should hand straight down in front of the chins and the head should be in a neutral position. After that, the person inhales and pulls the dumbbell toward his upper abs while bringing the elbows out and up in a wide arc. The back is squeezed at the top of the contracted position, before the weights are lowered. The exercise is done for the recommended number of repetitions.

Kneeling One Arm Row

Another dumbbell exercise for the back is the one-arm dumbbell row. Also called single-arm row, chest-supported row, and dumbbell row, the exercise is a compound pulling exercise that also targets the middle back, as well as the lats, biceps, and shoulders.

As per Body Building, the person selects a flat bench and places a dumbbell on each side. Then, he places his right leg on top of the end of the bench and bends his torso forward from the waist until the upper body becomes parallel to the floor. Next, he places his right hand on the other end of the bench for support. After that, the person makes his starting position by using his left hand to pick up the dumbbell on the floor and holds the weight while maintaining an erect lower back, with the palms of the hand facing his torso. Once ready, the person exhales as he pulls the dumbbell to the side of his chest, keeping the upper arm neat his side and his torso stationary. A good practice is to concentrate on squeezing the upper back muscles at the top of the contracted position. Also, the back muscles should be the ones engaged and not the arms; they just hold the dumbbell and do no other work. Then, the person inhales as he lowers the resistance back to the starting position. The exercise is done for the recommended number of repetitions.

Are you tired of eating the same plain rice everyday? You can try the below recipe to change how you cook rice.

The secret to this delicious rice is the combination of these 3 ingredients. Coconut milk, lemongrass and ginger.

Lemongrass Coconut Rice

Ingredients: 2 cups jasmine rice 1½ cups water 1 cup canned coconut milk 1 teaspoon salt 1 piece lemongrass, smashed and 6-inch size 1 piece ginger, peeled and flattened 1 seedless cucumber, peeled and sliced for garnish

Directions: 1. Put rice in a sieve. 2. Rinse and wash in three changes of fresh water. 3. In a pot with a tight-fitting lid, put the rice, salt, coconut milk, lemongrass, ginger and 1½ cups water. 4. Stir to combine. 5. Bring to a boil. 6. Reduce heat and cook for 15 minutes. 7. Remove from heat while keeping the covered. 8. Let steam for 10 minutes more. 9. Fluff with a fork, discard ginger and lemongrass, and serve immediately, garnished with cucumber.

Iron is a mineral and a vital component of hemoglobin, a protein that transports oxygen from the lungs to the body tissues. Also, it provides oxygen to the muscles and it promotes the body’s metabolic processes. It also plays a role in growth and developmnt, hormone and tissue synthesis, and proper cellular and tissue functioning. Though present in many food sources, it is also added to selected food products and can be taken as a dietary supplement.

In line with supplying the body with iron, here are some meal recipes one can prepare.

Cumin-Spiced Beef Skewers with Tahini Cauliflower

Meat is one of the top sources of iron, so cumin-spiced beef with cauliflowers can do the job. According to Taste, the ingredients include 800g beef rump steak (trimmed and cut into 2cm pieces), one head of cauliflower (cut into small florets), one-third cup Tahini, one-fourth cup of lemon juice, Lebanese bread, tomato, one-fourth cup of fresh coriander leaves, two garlic cloves (crushed), one-fourth cup of lemon juice, a tablespoon of ground cumin, one-fourth cup of olive oil, two tablespoons of flat-leaf parsley leaves, and salt.

To prepare, the garlic, cumin, olive oil, parsley, and lemon juice are combined in a glass or bowl and are seasoned with salt and pepper. Then, the beef is added and is tossed to coat. Next, the beef is divided evenly onto the eight metal skewers and is marinated in the refrigerator for 20 minutes.

For the Tahini cauliflower, the oven is pre-heat to 200 degrees Celsius while a baking tray is lined with baking paper. Then, oil, salt, and cumin are placed in a large bowl and are stirred well to combine. The cauliflower is added afterwards and is tossed well to coat. After that, it is placed in a single layer on the prepared tray and is baked for 25 minutes until it becomes golden and tender.

After marinating the skewers, they are cooked in a large non-stick frying pan over medium heat, turning them for four minutes until they become brown in color or cooked as preferred. Then, Tahini and lemon juice are combined in a heatproof bowl and are stirred until smooth. The cauliflower is transferred to a serving dish and is drizzled with the dressing. The skewers and cauliflower is served with the Lebanese bread, diced tomato, and coriander sprinkle.

Vegetarian Taco Salad

Vegetables, particularly the dark green leafy variants, are excellent sources of iron; thus, vegetarian taco salad qualifies as one of the iron-rich recipes.

According to Eating Well, the ingredients include two cups lettuce, four large tomatoes, one and a half teaspoons of dried oregano, half cup of chopped fresh cilantro, a cup of shredded pepper Jack cheese, two and a half cups of coarsely crumbled tortilla chips, one-third prepared salsa, half cup of chopped fresh cilantro, one-fourth teaspoon salt, a tablespoon of chili powder, a 15-ounce can of black, pinto, or kidney beans, one and a half cups of cooked long-grain brown rice, large onion, two tablespoons extra-virgin olive oil, and one and a half cups fresh corn kernels.

To prepare, oil is heated in a large nonstick pan over medium heat. Then, the onion and corn are added and stirred for about five minutes, until the onion becomes brown in color. Then, a chopped tomato is added to the pan, together with the beans, rice, chili powder, oregano, and salt. The ingredients are cooked and stirred often for five minutes, until the tomato becomes cooked. After that, the dish is allowed to cool slightly. Once done, the remaining tomatoes are chopped coarsely and are combined with cilantro, salsa, and half teaspoon of oregano in a medium bowl. Next, the lettuce is tossed in a large bowl with the bean mixture, along with half of the fresh salsa and the two-thirds cup of cheese. Tortilla chips and cheese can be sprinkled prior to serving.

Is fat really good for your brain? The answer is yes!

Our brains are composed of 60% fat. Therefore, it is no surprise that our brains need fat to work properly. And, even though our brain accounts for only a small portion of our body-weight, as it uses 20% of the body’s metabolic energy.

How it Works?

Good nutrition in general is the most important thing in maintaining a healthy brain and keeping the rest of your body healthy. Studies have shown that nutrition affects brain function and development, throughout one’s life.

Fueling your brain with fat, in particular, encourages ketosis. Ketosis provides energy to the brain and helps in protecting against brain diseases. A diet that is high in mono-unsaturated fats can also help increase the production of acetylcholine, a neurotransmitter that is essential in memory and learning.

3 Dietary Fats for Your Body and Mind:

1. DHA

DHA is known to help brain functions which includes motor skills, memory and speaking ability. DHA is an omega-3 fatty acid, which by increasing dietary levels of omega-3s can help improve conditions such as bipolar disorder, depression and ADHD.

Sources: Only a small amount of DHA may be made in the body from a key fatty acid known as linolenic acid. DHA is mainly found in animal products such as eggs, meats and fish.

Oily fish, such as mackerel, trout, herring, salmon, sardines and pilchards, are the richest dietary source of EFAs. This contains 10 to 100 times more DHA than non-marine food sources such as seeds, nuts, whole-grains and dark green, leafy vegetables. Algae is the only rich vegetable source of DHA.

2. Polyunsaturated Fat

Polyunsaturated fats contain EFA’s or essential fatty acids omega-3 and omega-6. The brain needs these fats to function properly and are linked to reduced rates of depression.

Our bodies are unable to produce these EFA’s. So this means that, it is important to include these fat sources in our diets.

Sources: Foods that are rich in polyunsaturated fat include a number of plant-based oils, such as soybean oil, corn oil and sunflower oil. These also include fatty fish like mackerel, salmon, herring and trout. Other sources include tofu, soybeans, nuts and seeds such as sunflower and walnuts.

3. Saturated Fat

One of the main components of brain cells is saturated fat. Therefore it is essential for healthy brain function. Research have shown that people who consumed more saturated fat, reduced their risk of developing dementia by 36%.

Sources: Saturated fats occur naturally in many foods. It comes mainly from animal sources, including dairy and meat products. These includes pork, lamb, fatty beef, cream, lard, butter, cheese and other dairy products made from whole or reduced-fat milk.

Also some plant-based oils, such as coconut oil, palm kernel oil and palm oil, also contain saturated fats, but do not contain cholesterol.

Along with the biceps, the triceps are the notable muscles of the arms and they help a person lift heavier weights during a workout. In addition, the three-headed arm muscle add to the contour and aesthetics of one’s body. Aside from the dumbbell raises and skull crushers, the following are some cable exercises for the triceps one can perform.

Cable Overhead Triceps Extensions

Also called as rope triceps extension, the cable triceps extension is an isolation pushing exercise that improves the triceps strength. According to Muscle and Fitness, can be done with a dumbbell; however, it does not offer resistance at the top of the movement. Hence, an alternative to it is the cable triceps extension. As per the publication, the cable version of the triceps extension allows continuous tension on the triceps up to the final position.

The exercise is started by attaching a rope to the bottom pulley of the pulley machine and grasping the rope with both hands. Then, the person extends his arms with his hands directly above his head with a neutral grip or palms facing each other. It is important that the elbows are close to the head while the arms should be perpendicular to the floor, with the knuckles going to the ceiling’s direction. Once done, the person breathes in as he gradually lowers the rope behind his head as he holds his upper arms unmoved. The person pauses when the triceps are fully stretched. Then, he breathes out as he flexes his triceps and returns back to the starting position. The exercise is done for the recommended number of repetitions.

According to the publication, a good practice is to perform the exercise with the arms straight up and the elbows pointed toward the ceiling. This way, the stretch on the triceps will be optimized, as well as the tension in the final position.

Seated Low Pulley Overhead Triceps Extension

Another cable substitute for a dumbbell triceps exercise is the seated low pullet overhead triceps extension. According to Muscle and Strength, it is also an isolation pushing exercise that promotes triceps strength.

To perform the exercise, the person places a 90-degree bench in front of a cable pulley machine, facing away from it. Then, he attaches a straight bar to the low pulley and chooses the weight he wants to use on the stack. After that, the person grabs the bar behind his neck with an overhand grip at shoulder width and sits down with his back flat against the bench. While keeping the feet flat on the ground, the person’s forearms should be kept parallel to the floor and the elbows should be pointed to the ceiling. For the starting position, the bar is grasped behind the head, with the palms facing up. Once ready, the person moves only at his elbow joints and gradually pushes the bar straight up until the arms are fully extended. Then, he keeps his upper arms stationary and pauses upon the contraction and then gradually brings back the bar to the starting position. The exercise is done for the recommended number of repetitions.

As per the publication, a good practice is to concentrate on moving the weight with the triceps, with the person keeping control of the weight as he slowly lowers it back to the starting position. Also, the body should be stationary as possible, with the forearms engaged in the movement. The head should also be kept up, straight ahead during the movement.

This popular and trendy way of cooking eggs has everyone going crazy. Forget poaching, frying or hard-boiling. These days, the most popular and trendiest way of preparing egg yolks is by curing.

Burying the egg yolks in a mixture of sugar and salt for a handful of days dries them out and concentrates their flavor. It delivers a unique hint of richness and salt to anything you grate it over.

Cured Egg Yolks

Ingredients: 4 egg yolks 1 cup salt 1 cup sugar

Preparation: 1. Combine 1 cup salt and sugar in a bowl. 2. Mix well to combine. 3. Then put half of the mixture in a small baking dish. 4. Separate 4 egg yolks and keep the whites for other use. 5. Place each egg yolk on top of the salt-sugar mixture. 6. Gently sprinkle the yolks with the rest of the salt-sugar mixture. 7. Cover the baking dish using plastic wrap. 8. Refrigerate for 4 days. 9. Remove the egg yolks from the refrigerator after 4 days. 10. Gently brush the salt-sugar mixture off of the egg yolks, using a pastry brush. 11. Remove the remaining salt-sugar mixture off by running the yolks under cold water. 12. Put the yolks on a paper towel to drain any excess water. 13. Place the yolks in a parchment-lined baking sheet. 14. Bake them at 150 degrees for 2 hours. 15. The egg yolks should be semi-firm and may look like dried apricots. 16. Use them right away or place them in a tight container in the refrigerator for up to 2 weeks.

Uses for Cured Egg Yolks:

1. Grate on top of pasta, as a substitute to hard cheese. 2. Grate over white-bean crostini for a hint of salt. 3. Add into soups by dissolving into thin shavings. 4. Grate over cooked vegetables such as steamed aspaaragus or bok choy. 5. Season fried egg by grating over it.

Health Benefits:

Egg yolks are packed with vitamin D, protein and omega-3s. Even though egg yolks are high in cholesterol, consuming dietary cholesterol does notincrease your blood cholesterol.

Lemongrass have have grass-like leaves with a lemony and strong fragrance. It is native to Asia and Africa, and are used as culinary flavoring and in perfumes. But most importantly, they have medicinal properties.

Traditionally, lemongrass are consume as an herbal tea. They are recommended by traditional medicine practitioners for many different ailments. Modern research have suggested that it have significant health benefits.

Health Benefits of Lemongrass Tea:

1. Better Sleep

You can drink one cup of lemongrass tea helps to help improve your sleep before bedtime . This is because lemongrass tea has a good good soothing effect.

2. Cleanse your body

Just one cup of lemongrass tea can help remove the unwanted toxins from the body. It also cleans out the liver, kidneys, bladder and pancreas. This is important for promoting the overall health.

3. Helps Digestion

Lemongrass helps promote healthy digestion. It contains antiseptic compounds that effectively kill parasites and bad bacteria in the digestive tract and re-populate the good bacteria in the colon.

This helps treat digestive health problems such as constipation, indigestion, diarrhea, heartburn, flatulence, bloating, vomiting, stomach spasms and cramps. Also lemongrass contains antimicrobial properties that helps in relieving gastroenteritis.

To have a healthy digestive tract, you can drink lemongrass tea on regular basis. However lemongrass tea, is not recommended for small children.

4. Helps Reduce Arthritis Pain

Lemongraass contains anti-inflammatory properties which makes it a good pain reliever. You can drink a cup of lemongrass tea daily for gout, arthritis, rheumatism and other kinds of muscle or joint pain.

5. Helps Reduce Cholesterol Levels

The anti-atherosclerosis and anti-cholesterol action of lemongrass helps in reducing the absorption of cholesterol from the intestine. Also, it helps in the oxidation of LDL-cholesterol in the blood, which helps in preventing atherosclerotic plaque buildup.

A University of Wisconsin research in 1989 have proven that people with high cholesterol who took 140-milligram capsules of lemongrass oil daily have noticed reduction in cholesterol levels. Significant decrease in blood fats were also noted.

6. Healthy Skin

Lemongrass are rich in vitamin C. Just one cup of lemongrass tea makes a good remedy for skin problems. It helps clean the toxins out of the body. You can drink it regularly a healthy skin.

7. Migraine Relief

Studies have proven that lemongrass can be used like aspirin for relieving headaches and migraines. You can drink one or two cups of lemongrass tea daily, if you are suffering from migraines to get relief.

Lemongrass Tea

Ingredients: 2 lemongrass stalks 1 tea bag Juice from ½ lime Pinch of ground cinnamon Honey or sugar to sweeten (optional) Boiling water

Directions: 1. Remove the root end of the lemongrass stalk. 2. Remove any of the any dry outer leaves. 3. Gently bruise the base of the stalk using a rolling pin. 4. Tie the lemongrass in a knot. 5. Put in a cup with cinnamon and sweeteners. 6. Pour the boiling water. 7. Add the tea bag and remove as soon as the water is golden brown. 8. Add lime juice to taste. 9. Serve with a lemongrass stirrer.

Detoxification is the process of removing harmful waste products and toxins from the body. Physiologically speaking, the process is a responsibility of the liver and the kidneys. They remove toxic chemicals from the blood to be excreted via urine. Without this process, harmful agents and chemicals will accumulate to the body’s system, which leads to deterioration of the body’s functions and worse, death.

In line with this, the following are some meal recipes that a person can easily prepare.

Blueberry-Coconut Baked Steel Cut Oatmeal

Blueberry and coconut are some food choices that help in detoxification. The dish is usually consumed as breakfast, so it can be made the night before or in the morning. According to Marla Meridith, the ingredients include one and a half or 260 grams of steel cut Irish coats, two cups of fresh or frozen blueberries, half teaspoon of ground ginger, half teaspoon of of fine sea salt, a teaspoon of baking powder, four cups of unsweetened vanilla almond milk, two cups of light unsweetened coconut milk, one and a half cups of fresh blueberries, one-fourth cup of unsweetened dried blueberries, one-fourth cup of unsweetened coconut flakes, and vanilla drops or natural sweetener to taste. Also, toppings one can add include toasted nuts, coconut flake, whipped cream, extra blueberries, and coconut milk.

For the oatmeal, the oven is preheated to 350 degrees Fahrenheit and a backing dish is coated with cooking spray. Then, the ingredients are mixed in a large bowl, with the blueberries and coconut added last. Next, two droppers of vanilla drops or natural sweetener are added. Once done, the dish is baked for about an hour. It is important to note that the oatmeal will not appear done upon taking it out of the oven; it is allowed to cool to room temperature. Then, it is placed in the refrigerator overnight for best results. For the blueberry sauce, the blueberries are heated over medium high heat. Then, heat is reduced to medium when they start to sizzle; they are cooked for about five minutes until they become saucy. Then, they are mashed against the side of the pan with a spatula. After that, the oatmeal is served with some coconut milk, almond, and blueberry sauce.

Key Lime Pie Protein Shake

Protein is also a key nutrient for detox diets, according to Northwestern Medicine clinical research dietician Bethany Doerfler. In a statement, as cited by Daily Burn, she said that detox diets that severely limited protein or food groups were too drastic. The dietician also mentioned that getting enough protein and distributing it properly through the day was essential, adding that as a general rule, the body liked to consume about 20 to 30 grams of the macronutrient every four to six hours.

Lime and yogurt combined give the zest of vitamin C and protein, not to mention that the former is usually used in combination with water to enhance metabolism and burn fat while the latter has enzymes that help maintain digestive health. According to Daily Burn, the ingredients include two scoops of vanilla, a cup of unsweetened almond milk, a frozen banana, a tablespoon of key lime juice, zest of key lime, half teaspoon of maple syrup, a cup of ice cubes, a tablespoon of nonfat plain Greek yogurt, and a tablespoon of crushed graham crackers.

To prepare, the ingredients are combined in a blender until smooth. Then, the smoothie is topped with yogurt and crumbs of graham cracker.

Apples have have officially been dethroned as the Environmental Working Group’s or EWG’s most pesticide-loaded produce. The new fruit that tops organization’s “Dirty Dozen” list, is “strawberry.

EWG uses the data from the US Department of Agriculture or USDA and the Food and Drug Administration or FDA. Strawberry is the most contaminated produce item fro 2016 and the once seasonal fruit has made the top mark for the first time.

Why?

The researchers found that almost 98% of samples of strawberries contained at least one pesticide. One sample even contained 17 different chemicals.

As per the report, the movement of strawberries to the top of the list can be linked to the growers’ desire to make the seasonal fruit available all-year-round. With that change came the increase in pesticides.

Other Fruits that are Included in the List:

The list below are the 12 most pesticide-contaminated grown fruits and vegetables. They are also known as the Dirty Dozen.

Dirty Dozen

Strawberries

Apples

Nectarines

Peaches

Celery

Grapes

Cherries

Spinach

Tomatoes

Sweet bell peppers

Cherry tomatoes

Cucumbers

Clean Fifteen The Clean Fifteen or what is known as the safe produce, are exactly what you should be adding to your grocery list.

Avocados

Sweet corn

Pineapples

Cabbage

Sweet peas (frozen)

Onions

Asparagus

Mangos

Papayas

Kiwifruit

Eggplant

Honeydew melon

Grapefruit

Cantaloupe

Cauliflower

Conclusion

The wide and massive back contributes to having a V-tapered body, along with broad shoulders, defined chest, huge arms and legs, and chiseled abs. Aside from boosting a person’s body aesthetics, making him look good even he just wears a plain shirt, training the back also boosts the body’s ability to push heavy weights safely.

Deadlifts, barbell rows, and dumbbell rows are some of the key exercises for the back and along with them, cables can also be used to improve the back’s mass and strength. The following are some of the back cable exercises.

Seated Cable Row

The seated cable row is a compound pulling exercise that primarily works out the middle back, along with the lats, shoulders, and biceps. According to Muscle and Fitness, it is considered as a staple exercise if a person wants a strong and wide back. It also targets the trapezius, which is responsible for the back’s width and mass, as per the publication.

The exercise requires a low pulley machine with a V-bar. The person makes the initial position by sitting down on the machine and placing his feet on the platform or the crossbar. The knees should be slightly bent and unlocked.

Once in the starting position, the person leans over as he keeps the natural alignment of the back and holds the V-bar handles. Then, he pulls back with his arms until his torso is at 90-degrees from his legs, with his back slightly arched and the chest out. An indication that the exercise is done properly is when there is a feeling of stretch on the latissimus dorsi, also known as lats, as the person holds the bar. After that, the person exhales as he pulls the handles back towards the torso while keeping the arms near to it until he touches his abs. A good practice is to squeeze the back muscles hard as the movement is done, since this allows the back’s mass and width growth. The contraction is held for a second before returning to the starting position, as the person inhales. The exercise is done for the recommended number of repetitions.

Wide Grip Lat Pull-Down

Also called lat pull-down, the wide-grip lat pull-down is also a compound pulling exercise that boosts the strength of the latissimus dorsi, along with the middle back, biceps, and shoulders, according to Body Building.

To perform the exercise, the person sits down on a pull-down machine with a wide bar attached to the top pulley. Then, adjust the knee pad to fit the person’s height; this is done in order to prevent the body from being raised due to the resistance attached to the bar. After that, the person grabs the bar with the palms facing forward. In a medium grip variant, the distance is equal to the shoulder width while In a close grip variant, the distance is smaller than the shoulder width.

With both arms extended in front of the body, the person makes the starting position by bringing the torso back around 30 degrees while having a curved lower back and a chest out. Once ready, the person exhales as he pulls the bar down until it touches the upper chest. Just like in any back workout, the person squeezes the back muscle upon reaching the contracted position, with the upper back stationary and the arms the ones moving. The forearms should only hold the bar and not the ones that pull it down. After the contraction, the bar is gradually raised to the starting position.

You can use this new ingredient for your Green juice recipes. This new ingredient is chayote squash.

Chayote is popular ingredient on Latin and Mexican cuisine. Though not all people are familiar with this green vegetable, it has many health benefits. Also its soft texture makes it perfect to use in a various dishes without cooking.

So the next time you are preparing your green juice, you can try adding chayote. Check out the healthy juice recipes below.

1. Anti-Inflammatory Chayote Juice

Ingredients: 2 apples 2 carrots 1 celery rib ½ chayote

Directions: 1. Place all ingredients in a juicer.

2. Chayote Lemonade

Ingredients: 6 cups of water 4 chayote’s Juice of 2 lemons Raw honey or other sweetener to taste

Directions: 1. First remove the thin pit from inside the chayote’s. 2. Blend the chayote using 1 cup of water or more if needed. 3. Strain 4. Place in a large pitcher. 5. Add the remaining lemon juice, water and sweetener. 6. Serve over ice.

3. Chayote with Squash Green Juice

Ingredients:

4 chard leaves 1 apple 1 chayote squash 1 cucumber 1 lemon

Directions: 1. Mix all ingredients into your juice extractor

4. Chayote-Melon Juice

Ingredients: 2 cups watermelon 1 cantaloupe 1 chayote 1 cucumber Ice, optional

Directions: 1. Juice all ingredients. 2. Best served with ice.

Constipation is a condition in which a person finds it difficult to empty the bowels than usual. Medically, it is described as fewer that three stools per week and severe cases are defined as less than one stool per week. The condition is usually caused by lack of fiber,  lack of water intake, lack of exercise, laxative overuse, stress, and certain medical conditions like irritable bowel syndrome, multiple sclerosis, and colon cancer.

In line with constipation management, the diet structure is usually high in fiber, since dietary fiber helps promote bowel movement. It also acts as sweep that helps the body get rid of toxic substances, making it clean and resistant to diseases. The following are some meal recipes a person can prepare for constipation.

Oat and Buckwheat Muesli with Pears and Grapes

Oats, wheat, pears, apples, and grapes are great sources of fiber; thus, a meal recipe containing them is qualified for constipation management. According to Heal With Food, the ingredients for the recipe include one cup and a half of rolled oats, half cup of puffed buckwheat, a cup of organic pears (diced), half cup of dried apples (chopped), a cup of red grapes (halved), two tablespoons of ground cinnamon, three tablespoons of brown sugar, and rice milk.

To prepare the meal, the oven is preheat to 160 degrees Celsius. The oats are spread evenly onto a non-stick baking tray and are toasted in the preheated over for about 10 minutes while stirring occasionally. They should be watched closely when toasting, since they may be burned. When done, they are removed from the oven and are allowed to cool down. Once cooled, the oats are transferred into a large glass or ceramic bowl. Then, water is added to the oats and the container is stored in the refrigerator overnight to allow soaking, which is believed to enhance the nutritional value of the oats by letting enzymes break down and neutralize phytic acid, a compound that capable of blocking mineral absorption. After soaking, the dried apples, buckwheat, brown sugar, and cinnamon are added and are stirred well. Finally, the mixture is divided into serving bowls and is topped with grapes and pears. The dish is served with rice milk.

Brown Rice and Black Beans

Brown rice is whole grain rice and it is rich in fiber and carbohydrates, along with some protein, magnesium, iron, potassium, and vitamin B. Meanwhile, black beans is also an excellent source of fiber and protein, along with decent amounts of magnesium, potassium, iron, carbohydrates, and vitamin B. Thus, both are capable of managing constipation when they are combined in one dish.

According to Get Constipation Relief, the ingredients for the recipe include three-fourth cup of brown rice, a can of 14 to 18 ounces of black beans (drained), a stalk of fresh scallion, a tablespoon of olive oil, a medium onion (chopped), two cups of low sodium vegetable or chicken stock, a teaspoon of ground cumin, and one-fourth teaspoon of red pepper flakes, which is optional.

To prepare the dish, oil is added to a large pot and is heated over medium heat. Then, onions and garlic are added ad occasionally stirred for three to four minutes until the onions become translucent. After that, the brown rice is added and is stirred for about a minute. Next, the vegetable or chicken stock is added. The pot is then covered and heat is lowered while the food is cooked for about 35 to 40 minutes. Once done, the black beans and spices are added and stirred. Scallion is added as garnish, prior to serving.

Chayote is a gourd plant, that is consume in similar manner to the summer squash, melons and cucumbers. You can add raw chayote in your salads or add them in vegetarian or meat dishes.

The whole plant including the fruit, stem and leaves contains multiple nutrients and has anti-inflammatory properties that can aid in the treatment of high-blood pressure, kidney stones and indigestion. Chayote can also help support weight loss efforts, as it is low in calories and fibrous.

1. Essential Vitamins

Chayote is a rich source of vitamin C and folate. Folate is a water-soluble vitamin which is important for cancer prevention and female fertility. If taken before and during pregnancy, it helps reduce the risk of neural tube birth defects.

One whole chayote contains about 189 micrograms of folate, which amounts to about 50% of your recommended daily allowance. Vitamin C is also a key antioxidant that helps in fighting free radicals, which may increase the risk one’s risk for heart disease and some forms of cancer. One chayote is loaded with 15.6 micrograms of vitamin C, this amounts to 26% of your RDA.

2. High in Fiber

A high-fiber diet can help in treating constipation and to normalize bowel movements. Consuming chayote is a good way to increase fiber consumption.

Just one chayote contains about 3.5 grams of fiber, which contributes to 14% of your daily value of 25 grams. Fiber also helps in controlling blood sugar levels and lowers cholesterol, which promotes a healthier cardiovascular system.

3. Low in Calories

Chayote is very diet friendly because it is low in calories. Just one cup of chopped chayote contains about 25 calories. It is made up of 94% water and only contains 0.1 gram of fat.

4. Nutrient-Rich

Several essential nutrients and vitamins can be found in chayote squash. One half-cup serving provides at least 17% of your vitamin C needs.

Also chayote contains B complex vitamins, which includes 61 mcg folate and small amounts of thiamin, niacin, pantothenic acid, riboflavin and vitamin B6 in a half-cup.

5. Trace Minerals

Trace minerals are required in small quantity on a daily basis to help maintain a healthy immune system and strong bones. Chayote contains the trace minerals such as magnesium, zinc, phosphorus, calcium and potassium.

Trace minerals make up part of the body’s enzymes and hormones. Chayote provides 1 milligram of zinc, which is 7% of your daily value. Zinc plays a role in supporting proper sense of smell and taste and in wound healing. Magnesium and calcium keep bones strong and potassium helps support muscle and nerve function.

Most people have the highest interest on training the chest, also termed as pecs, along with the shoulders, arms, back, legs, and abs. Since it is in the anterior or front part of the body, the chest is one of the muscle groups that promote the aesthetics of one’s physique. While barbell presses, dumbbell presses, dips, and push-ups allow chest development, cables are also used in order to enhance chest mass and definition.

In line with cables exercises, the following are some routines one can do to develop the chest.

Standing High Cable Crossover

The standing high cable crossover is one of the isolation pushing exercises for the chest and in this exercise, the person stays in between the pulleys. According to Men’s Health, the exercise is the bilateral version of the unilateral high cable fly. The person starts with attaching the stirrup handles to the high pullers and grabbing the handle with the inside hand. Then, he pulls back his shoulder blades and keeps his elbows slightly bent. After that, the person pulls the handles down in a wide arc in front of the body until the hands meet about a foot or so in front of the midsection. Then, the person pauses and squeezes his chest muscles together and returns to the starting position.

Standing Low Cable Crossover

The standing low cable crossover is another isolation pushing exercise for the chest; though it also engages the shoulders, according to Body Building. To perform the exercise, the person moves into the starting position and places the pulleys at the low position. Then, he chooses the resistance to be used and grabs a handle in each hand. After that, the person makes the starting position by stepping forward and gaining tension from the pulleys. A good practice is to have the palms face forward, with the hands below the waist and the arms straight. Then, the person draws his hands upward and toward the midline of the body, with a slight bend in the arms. The person’s hands should come together in front of the chest, with palms facing up. After a brief pause, the person returns his arms back to the starting position.

Cable Fly

Just like the first two exercises, the cable fly is another isolated pushing cable exercise for the chest. Stand with two opposing pulleys to each side. After that, he bends over as he flexes his hips and knees. Next, he internally rotates shoulders will the elbows are slightly bent, for the elbows to be back initially. Then, the person brings the cable attachments together in a hugging motion, with the elbows in fixed position. Remember to keep the elbows pointed upward at top and out to sides at the bottom. After that, the person goes back to starting position until the chest muscles as stretched.

A variation of a cable fly is the one that uses a bench. According to Men’s Health, the exercise is done by attaching stirrup handles to the low pulleys of a cable-crossover machine. Then, he places a bench between the pulleys and lies on it. Then, he grabs the handles and holds them over the middle of the chest, with the elbows slightly bent. After that, the person lowers his arms down and back towards his ears until the elbows are even with the bench. After a pause, the person brings the handles up in a wide and arcing motion, maintaining the bent angle of the elbows.