Chicken With Maple BBQ Sauce

Grilled Chicken Wings with Maple Barbecue Sauce

by our friend JansSushiBar

Cooking Steps

From Jan at http://www.janssushibar.com/!

Melt the lard in heavy medium saucepan over medium heat. Add onion and sauté until tender, about 10 minutes. Add garlic and sauté 1 minute. Add tomato sauce, maple syrup, soy sauce and red pepper flakes; bring just to a boil. Reduce heat to low and simmer until sauce thickens slightly, about 20 minutes. Stir in the vinegar; season sauce to taste with salt and pepper. Reserve about 3/4 of a cup for the chicken wings, and store the rest in an airtight container in the refrigerator for a later use.
While the sauce is simmering, prepare and heat your grill, depending on type – if using charcoal, make sure you have a bed of hot coals, covered in ash, spread evenly beneath the grate. Raise the grate to between 4 and 6 inches above the coals/heat.
Rinse the chicken wings and dry then with a paper towel. Place them in a large bowl and sprinkle them with the seasoning mixture/dry rub, tossing them frequently to coat them evenly. Place then over the coals/heat and cover. Cook, turning occasionally, for about 20 minutes or until the chicken is no longer pink near the bone. Baste with the barbecue sauce for the last 5 minutes.
Remove to a platter and allow the chicken to rest for 3 to 5 minutes before serving.

Ingredients

2 pounds chicken wings, not jointed
2 tablespoons Mrs. Dash for chicken or barbecue dry rub
2 tablespoons lard or other cooking fat
1 large yellow onion, diced
2 cloves garlic, minced
2 cups tomato sauce
3/4 cup maple syrup
1/4 cup tamari or gluten-free soy sauce
1 1/2 teaspoon red pepper flakes, or to taste
2 tablespoons apple cider vinegar

Abdominal Exercise Does Not Reduce Belly Fat | Learn Why and How

Anthony Gucciardi
NaturalSociety

fitnesscrunch1 210x131 Abdominal Exercise Does Not Reduce Belly Fat | Learn Why and How

A new study examined the effects of abdominal exercises on belly fat, with results that may shock you. Contrary to popular belief, there was found to be no significant effect of abdominal exercises on body weight, body fat percentage, abdominal circumference, and suprailiac skinfold measurements. What this means is that proper nutrition and cardiovascular activity is necessary to reduce body fat, not excessive amounts of sit-ups and crunches.
The researchers took 24 healthy individuals who were randomly assigned to either to an abdominal exercise group or a control group. The abdominal exercise group performed 7 abdominal exercises, for 2 sets of 10 repetitions, 5 days a week for 6 weeks. Despite the extreme amounts of direct abdominal stimulation, no body fat was found to be lost as a result. This does not mean you should stop working your abs, however. Muscular endurance and development does indeed improve in response to abdominal exercise. The problem is that in order to clearly see the abdominal muscles, you need to have a low body fat percentage.

Some excellent forms of fat-reducing exercise include High Intensity Interval Training (HIIT), which can be performed in as little as 15 minutes with a fat-burning effect that lasts for up to 30+ hours after its completion.

Sources:
http://www.ncbi.nlm.nih.gov/pubmed/21804427

Get Glowing…The Paleo Way

by Living Paleo

Many of us are constantly looking for the newest trend in skin crèmes and gels to make our skin appear more youthful, or blemish-free, but in actuality the means to getting great skin lies in your diet. The paleo diet is inherently great for your skin, because it’s rich in protein that helps your skin appear more elastic and age more gracefully. The paleo diet also includes nutrient and vitamin-filled fruits and vegetables that give you the glow that can only come from a healthy, wholesome diet. It’s also been shown that foods that are big paleo no-nos, in the dairy and grain families, can often be detrimental to the health, clarity and youthful appearance of your skin.

The following are five foods that are not only great for your skin and overall appearance, but are also paleo-friendly. Ditch the crèmes and start eating your way to more gorgeous skin!
1.Tomatoes are great because they contain lycopene, which is potent against fighting blemishes. Tomatoes also contain a high level of antioxidants, which protect our skin from free radicals that can come from too much exposure to the sun and toxins in the environment.

2. Fish is not only delicious and packed with protein, but it’s also great for getting that glow. Fish and shellfish is rich in omega-3 fatty acids that can slow down the appearance of wrinkles on our skin. These omega-3 fats found in seafood are also known to reduce inflammation in the body that can lead to skin problems such as acne. Fatty fish such as salmon can be particularly beneficial for the health and beauty of your skin.

3. Green vegetables can make your skin appear brighter and more radiant. For both your health and your skin, the greener the vegetable the better. Spinach and other leafy greens are packed with Vitamin A, which aids your skin in disposing of old cells and creating new ones. The creation of new cells will keep your skin looking fresh and youthful.

4. Nuts, such as almonds, not only make a great, paleo-friendly snack on-the-go, but they’re also a good aid to looking your best. The high levels of vitamin E found in many nuts is a great to fight free radicals and slow the appearance of skin damage, and vitamin E is also great for moisturizing your skin, making it appear younger and more elastic. Many nuts also contain omega-3 fatty acids, like seafood, that can have positive benefits on the appearance of skin.

5. Eggs are not only an important part of many delicious paleo recipes and meals, but they’re also terrific for your skin. Eggs are full of protein and amino acids that help repair damaged skin cells. Eggs also contain high levels of biotin, which helps protect against dry skin and as a bonus, biotin is also great for the appearance of your hair.

this simple oil could change your life. love life included!

PEPPERMINT OIL is one of the oldest remedies for ailments such as stomach issues, pain, breathing & more! Below are some uses for this amazing oil:

Rub 4-6 drops in the palm and rub over stomach and around the navel to relieve indigestion, flatulence and diarrhea.
Add a drop of Peppermint essential oil to herbal tea to aid in digestion and relieve heartburn.
Massage several drops of Peppermint essential oil on the area of injury to reduce inflammation.
Apply Peppermint essential oil immediately to an injured area (bruise on foot or hand) to relieve pain. If there is a cut, apply the Peppermint oil around (not on) the open wound.
Rub several drops of Peppermint oil on the bottoms of the feet to reduce fever.
Apply a drop of Peppermint oil topically on unbroken skin to stop itching.
For poison ivy or poison oak, apply Peppermint oil on location neat or dilute with V-6 Vegetable Mixing Oil.
Inhale Peppermint oil before and during a workout to boost your mood and reduce fatigue.
Massage several drops of Peppermint oil on the abdomen to relieve nausea.
To relieve a headache rub a drop of Peppermint oil on the temples, forehead, over the sinuses (stay away from the eyes) and on the back of the neck.
To stop hiccups, apply a drop of Peppermint oil on each side of the fifth cervical vertebra (up three notches from the large vertebra at the base of the neck).
Place two drops of Peppermint oil on the tongue and rub another drop under the nose to improve alertness and concentration.
Diffuse Peppermint oil in the room while studying to improve concentration and accuracy. Inhale Peppermint essential oil while taking a test to improve recall.
Rub 4 drops of Peppermint essential oil on chest and stomach to relieve travel sickness.
Place a drop of Peppermint oil on the tongue and inhale into the nose and sinuses to relieve congestion from a cold.
Add Peppermint oil to food as a flavoring and a preservative.
To deter rats, mice, ants or cockroaches, place two drops of Peppermint oil on a cotton ball and place along the path or point of entry for these pests.
Mix one 15-ml. bottle of Peppermint oil into a 5 gallon can of paint to dispel the fumes.
Place a couple of drops of Peppermint oil in a cup of hot water and enjoy in place of coffee.
Drink a drop of Peppermint oil mixed in a glass of cold water to cool off on a hot day.
Rub Peppermint oil on joints to relieve arthritis or tendonitis pain.
Place a drop of Peppermint oil on the tongue to stop bad breath.
Inhale the fragrance of Peppermint oil to curb the appetite and lessen the impulse to overeat.
Remove ticks from pets by applying a drop of Peppermint oil on a cotton swab and swabbing the tick. Wait for it to unhedge its head and remove from your pet.
Mix Peppermint oil in a footbath to relieve sore feet. Keep water agitated while soaking feet.

References: http://www.beauty-and-body.com/youngliving/2007_Articles/Powerful_Peppermint.htm
To order peppermint oil click here

7 Simple and Natural Fat Loss Habits of Truly Healthy People

Anthony Gucciardi
NaturalSociety

yoga1 210x131 7 Simple and Natural Fat Loss Habits of Truly Healthy People

Being conscious about your daily eating habits is essential to natural fat loss that is both effective and long-lasting. Embedding just 7 habits of truly healthy people into your daily schedule can lead to a noticeable difference not only in your physique, but in your overall self-appreciation and focus.

1. Truly healthy people do not ‘diet’

Avoiding the latest diet trend is the first step to powerful and lasting fat loss. Popular diets that put emphasis on consuming high amounts of one food item and avoiding essential macronutrients will only set you up to fail. Studies have found that the number one predictor of future weight gain is actually being on a diet right now. Restricting calories and essential nutrients on fad diets leads to a decrease in strength, bone density, and muscle mass. The reduction in muscle mass is especially important because muscle mass is your body’s number one fat burner.

Instead of dieting, eat a wide variety of unprocessed and nutrient-dense foods, preferably from high-quality organic sources.

2. Do not eat fat-free products

Contrary to the failed belief of the low-fat diet, fat does not make you fat. In fact, fat is necessary to process certain nutrients such as vitamin A, D, and E. These vitamins will aid your body in the fight against unwanted fat accumulation, especially vitamin D. Supplementing with vitamin D has been found to reduce fat in the most challenging area — the abdomen.
There is even more research confirming the ineffectiveness of cutting fat from your diet. A study based in Europe observed nearly 90,000 people for several years and discovered that participants eating a low-fat diet had the exact same risk of being overweight as those who ate whatever they wanted.

3. Chew your food and take your time

Chewing your food properly is the key to eating less and digesting it more easily, two properties that lead to powerful fat loss benefits. Chewing your food an average of 40 times instead of the average 12 led to a 12 percent reduction in food consumption, which translates to the average person losing around 25 pounds per year.

4. TV siphons hours from your life, and increases your body fat

Nearly 30 percent of people who watch more than four hours of TV a day have a BMI of 30 or higher. Even more shocking, every hour of TV you watch shortens your life by 22 minutes.

5. Protein equals a supercharged metabolism

Research shows that a breakfast high in protein can boost metabolism for up to 12 hours after consumption. Studies have also found that those who consume a breakfast rich in protein experience more appetite control. This also extends throughout the day, cutting unnecessary food consumption. Simply eating more protein at the start of your day can have natural metabolism-boosting effects.

6. Healthy people exercise correctly

Endless hours of cardio can actually hurt you more than it helps you. Incorporating High Intensity Interval Training (HIIT) into your exercise routine will burn fat for more than 24 hours after its completion, whereas the fat burning effects of traditional cardio end upon completion.
Weight training is also essential for sustainable fat loss. Even women should be working with weights 3-4 times per week, as muscle mass is a very powerful fat burner that works 24/7 even when you are not physically active.

7. Truly healthy people never consumer high-fructose corn syrup (HFCS)

Numerous studies have linked HFCS to obesity. This widely used unhealthy sweetener turns into fat way faster than any other sugar, and causes far more negative metabolic effects due to the fact that is is consumed in lipid form. Eliminating HFCS from your diet can lead to noticeable results in a very short period of time.
Additional sources:
Yahoo Health

Back to the Basics with ANB

   When you think of relaxing treatments, the first thing you are likely to think of is a face mask and cucumber slices over eyelids. However, the world of alternative treatments is so much bigger than that – there are many everyday products which can be used as part of your beauty regime. Not only do these cost significantly less than manufactured beauty products, you can be safe in the knowledge that you know exactly what is going onto and into your body, which is especially useful for people with sensitive skin. Ivana Knezevic, a cosmetic chemist and the owner of i2 by Ivana K, has some very helpful tips on skincare. Gina Rafkind is founder of VedaSun, as well as a professional hair stylist and aromatherapist. She offers her knowledge on natural hair remedies.

1. Beer - Let's start with possibly one of the most unusual solutions and the wonderful effects beer can have on your hair! Gina says: “Using beer as a hair rinse adds body and shine to the hair. I believe that it is all the sugar and protein in beer that gives hair the incredible shine and fullness.” Actress Catherine Zeta-Jones swears by it to maintain her glossy locks, although she admits to smelling like a beer barrel for a while afterwards. To make like Catherine, just rinse your hair with one can of warm, flat beer once a month, or whenever your hair looks dry and dull. Rinse hair thoroughly with warm water, et voilà, bouncy shiny hair. Different people recommend mixing oils with the beer to make it smell nicer, but plain beer seems to work just as well – just make sure you don’t try this before a night out, even if it is to the pub!

2. Salt - Another hair remedy is salt water directly from the sea. This helps you to achieve sexy beach curls, so next time you’re beside the seaside, why not take a bit of it home with you? Or if you don’t fancy a trip to the beach, simply dissolve a couple of teaspoons of sea salt into two cups of water, pour into a spray bottle and you’re ready to go. Spray onto wet hair, scrunching with your fingers as you go, and allow to air dry (blow-drying will ruin the effect). Products are now being released which contain salt water to attain this effect, so why not achieve the look in a way that is better for both you and your purse? Gina advises: “Add 6-8 drops of lavender essential oil to give your mist a nice scent. If your hair is really straight, mist your hair with the sea salt, braid it and allow to dry. Then undo the braids, use a little more mist and your fingers to arrange hair into that sexy, wavy look.”

3. Lemon juice - This can be used to lighten blonde hair when combined with a session of sitting in the sun – which I’m sure you won’t be moaning about! As with the other tips, this one is very simple: rinse hair with lemon juice and sit in the sun for a while. The longer you leave it in the sun, the lighter your hair will get, but make sure you don’t get a burnt scalp – a red, flaky scalp is not attractive and very painful too. Generally, to maintain the colour you should repeat this process every 2/3 weeks. Gina recommends mixing two parts water with one part conditioner and one part fresh lemon juice. She says: “I used to always use lemon juice in the summer to give me highlights and it worked great. I took the liquid to the beach in a spray bottle and misted my hair with it. This concoction not only conditioned my hair in the sun, but gave me beautiful highlights that were just a shade lighter than my natural hair colour.”

4. Sea salt and Sugar - Now to move onto skin exfoliators. There are many combinations you can use, but a couple of the most simple are sea salt and sugar mixed with water. Ivana says: “Both salt and sugar are commonly used as exfoliators with excellent results. They absorb different impurities on the skin, and like all exfoliators, the skin is left silky smooth. What’s more is the fact that they are natural and part of every household.” Sea salt is not recommended for facial use, as it is a little too abrasive, but sugar works very well to fight off spots and remove dead cells from the skin’s surface which can make it appear dull. To use the sea salt option, open pores by immersing your body in warm water and apply the solution liberally. Rinse with warm water and be warned that the bath can feel very gritty afterwards as the salt sinks to the bottom! Apply a warm flannel to your face before gently applying the sugar solution, as this will help to open your pores so the scrub can deeply cleanse and exfoliate. Rinse with warm water afterwards.

5. Honey - This is another everyday food which comes with many beauty benefits – most surprisingly as a cellulite buster. Ivana says: “Honey is widely used and revered as a panacea. It is a great national treasure because of what it contains: natural sugars, trace elements, vitamins and numerous biologically active compounds.” According to managecellulite.com, “90% of post-adolescent women go on to develop cellulite at some time during their life” no matter how skinny they are. Many of the products which claim to combat cellulite are very expensive, so why not try honey? Cover the area with honey and press against it with clean, dry hands, pulling them away gently. Aim to repeat this twice a week for 5-10 minutes, but be aware that bruising and redness can occur if you are not careful. In addition, adding honey to your bath water will ensure that your skin feels luxuriously smooth and smells gorgeous. “Honey in bath water should be delightful” says Ivana. “In addition, although it may require large amounts of honey, covering dry areas with a thin layer of honey and waiting 10-15 minutes before the bath may improve results tremendously.”

6. Olive oil - Italians are known for having beautiful, glowing skin and hair, so what is their secret? Olive oil - not only can it benefit you from the inside out, but also from the outside in! “It is rich in protein, vitamins, minerals and fatty acids which make it a wonderful nourishing conditioner for scalp, hair, skin and nails,” says Gina. Firstly, if you have a dry scalp, try massaging olive oil onto your head, and leave for 10 minutes. Gina says: “Try mixing an ounce of olive oil with this blend of essential oils: six drops of lavender, four drops of lemon and two drops of rosemary. You can even use a little of this blend to massage onto your scalp before going to bed, then shampoo the next day.” To remove it, rub shampoo into your hair thoroughly without water and then rinse with warm water. It is important to make sure that the olive oil and water do not come into contact with each other, because your hair will become very hard to wash otherwise. Similarly, to make eyelashes appear healthier and shinier, gently apply olive oil, either with your fingers or with a clean eyebrow brush. To soften cuticles, rub a small amount of oil onto your nails and push back your cuticles. You can also use it as a moisturiser: rubbing it into wet skin is best. Gina also uses olive oil to remove make-up: “Wet your face and massage it with oil. Then take a cotton pad moistened with warm water to remove the oil. Remember to be gentle with your skin, especially around the eye area.”

7. Plain Yogurt - Not only a yummy food - it also has fantastic antibiotic properties, which means that it can kill off the bacteria of blemishes on skin. Ivana explains: “There are many reasons why yogurt is good for the skin: B vitamins, lactic acid, zinc, enzymes, protein, active bacterial culture... And it can be helpful with different skin types, from acneic to tired, dull skin.” Combined with honey it can be used as a facemask to cleanse, soften and soothe. Apply to your face and rinse with warm water after 10-15 minutes. As it is a great moisturiser, you can also use it for your hands and body, but make sure you rinse it off!

     Natural products are interchangeable which makes them even more accessible and cheap than manufactured ones. Obviously, it is unlikely that you will cease to use any man-made products, but it is nice to know that there are things that you can make quickly, cheaply and easily by yourself. Also, it means that you are more aware of the properties nature provides us with - after all, manufactured properties came from something natural in the beginning!

     Enjoy your new knowledge of natural beauty!

For more information on Ivana’s skincare products, check out www.i2byivanak.com.

Turmeric a ‘Superfood Secret’ for Healthy Fat Loss

A super spice known for its numerous anti-cancer properties and an impressive ability to positively influence over 586 diseases according to peer-reviewed research from leading universities, turmeric may also be one of the most powerful substances when it comes to healthy fat loss. Over 1,543 scientific journal entries are now centered around turmeric’s beneficial properties, but a bounty of new research is now hitting the limelight that demonstrates how this powerful spice can actually serve to combat unwanted fat by conquering insulin resistance and blood glucose levels alike.
The fat-vanquishing nature of turmeric and curcumin (a compound within turmeric that is believed to be responsible for many of its benefits) has even generated significant interest within the mainstream medical establishment. Looking to capitalize on the fact that turmeric is increasingly being known as a whole body solution to a number of issues, researchers are now seeking harder than ever to essentially ‘pharma-tize’ turmeric into a pharmaceutical-type drug in which major drug titans can patent as sell off at a premium price to suffering patients.

Peer-Reviewed Research Highlights the Role of Turmeric in Healthy Fat Loss

Thankfully, you don’t need to purchase expensive patented pharmaceutical drugs to enjoy the benefits of turmeric spice. Research is continually finding that both inexpensive high quality liquid extracts of turmeric as well as the actual food product itself are both readily available and powerful obesity fighters. In one such study from the Xi’an Jiaotong University School of Medicine, it was found that turmeric can even ‘counter’ the negative effects of a ‘junk food’ diet.
Amazingly, the study found that curcumin (once again, a compound within turmeric found in extracts and the food itself) consumption directly decreased levels of insulin resistance and leptin resistance — two factors heavily linked to fat gain. In the conclusion of the research, study authors state:

“By diminishing the sediment of fat, relaxing the lymphatic return, and refraining the apoptosis of beta cells, the curcumin might significantly decrease the level of insulin resistance and leptin resistance caused by the high fat diet.”

More than 13 other peer-reviewed studies have also reached similar conclusions, finding that turmeric intake is directly associated with increased healthy fat loss and decreased insulin issues. What’s more, the spice does not come with the harsh side effects that come along with the use of historically-dangerous diet drugs. Instead of resorting to such drugs, try adding turmeric into your daily lifestyle. To make it even easier, here are many turmeric uses and some great recipes I’ve outlined in a previous post.
Additional sources:
PubMed Database on Turmeric
Endo Society

Wide Row

Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position.
Lift both dumbbells straight up without altering the angles at your knees and hips and lower them back after a short pause.
Breathe out when lifting the dumbbells and breathe in when returning to starting position.

Bent Over Row

Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
Lift the dumbbells up until your upper arms are parallel to your body and lower them back after a short pause.
Try to keep your back straight throughout. Only the arm should move.

Kneeling One Arm Row

Put your knee and hand on a bench and grab a dumbbell with your other hand.
Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short pause.
Breathe out when raising the dumbbell and in when returning to starting position.

One Arm Row

Position yourself bent forward in front of a bench while holding a dumbbell with one hand (arm extended).
Lift the dumbbell up until your upper arm is parallel to your body and lower it back after a short pause. Alternate hands when set is completed.
Try to keep your back straight throughout. Only the arm should move.

Dead Lift

Stand up and grab a dumbbell with each of your hands.
Flex your knees and hips in order to lower the dumbbells straight down and raise yourself back up after a short pause.
Breathe in when lowering and breathe out when returning to starting position.

Stiff Legged Dead Lift

Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
Raise your upper body until you are standing and lower it back after a short pause.
Try to keep your arms straight throughout by keeping the same small arch in your elbows.

Bend to Opposite Foot

Stand up, reach down and grab a dumbbell just above one of your feet with your opposite hand (knees slightly bent).
Lift the dumbbell up until you are standing up and lower it back after a short pause.
Keep a slight arch in your knees throughout.

Twisting Bend to Opposite Foot

Stand up, reach down and grab 2 dumbbells just above one of your feet with your hands (knees slightly bent).
Lift the dumbbells up until you are standing up and lower them back but to the other foot. Alternate sides.
Keep a slight arch in your knees throughout.

Back Fly

Lie down on your chest on the bench and grab two dumbbells with your hands, elbows at 90 degree angles.
Raise the dumbbells until your arms are parallel to the ground and lower them back after a short pause.
Breathe out when pulling the dumbbells and breathe in when lowering them back.

Broccoli and Bacon Summer Salad

Every once in a while I get a hankering for that broccoli bacon salad that is so popular at certain cafés and parties and supermarkets. But it’s usually a bit too heavy, rich, sweet, and filled with unexpected surprises like raisins. (Gack!) So this summer I was determined to make a version that is just as yummy and not as thick and goopy as the usual one. Which probably means it’s lower in calories and such, but I’m not one to count those. For me it’s all about flavor, and this one hits the spot.
You can add raisins if you want. Go right ahead! Just don’t try to serve it to me if I come over because I WILL pick them out. I’ve also seen recipes that call for shredded cheese and sunflower seeds. But I don’t think you really need those. Here’s what you do need: organic ingredients! This recipe is 100 percent organic the way I make it, which is why it’s so yummy for body and soul. So here it is:
Broccoli Bacon Summer Salad

Salad ingredients:

1 head of broccoli
1 8-ounce package of bacon
1 small red onion, chopped fine
1 sweet red pepper, also chopped fine

Dressing ingredients:

1 Tablespoon red wine vinegar
½ cup mayo
2 Tablespoons sugar( or honey)
1 pinch o’ salt

Directions:

Blanch (dip in boiling water for a minute) the broccoli and cut into tiny bits.
Cook the bacon.
Mix the dressing together in a separate bowl.
In a bigger bowl (one that can go right into the fridge and, ideally, one with a lid), add the chopped onion, chopped red pepper, chopped broccoli, and chopped bacon. Then add the dressing and stir or shake (if your bowl has a lid).

You can eat it right away or chill it in the fridge and let all the flavors mix for a day or two before enjoying it.

3 Simple Turmeric Uses for Skincare, Cuisine, and Disease Prevention

Turmeric is widely regarded by many cultures to be one of the most beneficial health substances known to mankind. According to Ayurveda, a traditional Indian medicine system that translates to ’The Science of Life’, turmeric imparts three of the six essential tastes to food: bitter, astringent and pungent (salty, sour and sweet are the other three). Peer-reviewed research has also proven the many benefits of turmeric, with several studies showing that curcumin — the active compound in turmeric — can actually reduce tumor size by 81%. Not surprisingly, turmeric uses go beyond the fighting of cancer.
In India, where turmeric is widely used in addition to being held to such high regard, also has the lowest rates of Alzheimer’s in the world. This is no coincidence, as turmeric has been hailed by health experts for its powerful anti-Alzheimer’s (in addition to over 500+ other conditions) properties. Considered to be one of earth’s first-known spices, the relative of ginger can be used in a number of ways to enhance your health through tasty food, soothing homemade skin lotion, and even when consumed alone. Here are 3 simple yet powerful ways to introduce this healing spice into your daily lifestyle:Turmeric Uses for Skincare, Cuisine, and Immunity

1. Turmeric Morning Shake

A great time to intake your nutrients for the day is shortly after you awaken each day, and turmeric is no exception. If you start your day off with a protein shake or green superfood drink, this presents an amazing opportunity to add in some turmeric. If available, liquid turmeric is particularly effective in mixing with these shakes. If you prefer a non-liquid meal for breakfast, try sprinkling or dropping 1/4 tsp on your morning eggs or vegetarian option. This can be done multiple times throughout the day, such as in your workout shake or even in your favorite juice or water drinks.

2. Homemade Turmeric Skin Cream

A popular one of the many turmeric uses, the spice can be used as an ingredient in skin-enhancing cream. Try this traditional skincare recipe from India that has been used to combat skin conditions like acne and promote overall healthy skin. Mix 1/2 tsp turmeric powder (or 1/2 tsp liquid turmeric) into 3 tablespoons of organic plain yogurt. Afterwards, rub the mixture all over your face and neck. Leave it on for a few minutes, and then wash it off — you’ll be met with a natural glow as a result. Amazingly, turmeric is the featured spice at Indian weddings thanks to its known beauty benefits.

3. Spice Up Your Soup or Vegetables

Here’s a delicious way of adding turmeric into your diet. Start by simply heating up (at a low temperature) a teaspoon of ghee or olive oil (use coconut oil if you intend on cooking with the mixture) in a small pan. Add in 1/4 tablespoon of turmeric, a little sweet paprika, and 1/2 tablespoon of cumin seeds. Once you hear the cumin seeds start crackling, which happens after only a few seconds and does not require you to actually fry or cook the ingredients, take the pan off of the stove or other cooking device. Now, pour the spiced ghee over some vegetables or soup to make a delicious meal that is also a powerful health booster.
Turmeric uses extend far and wide – don’t forget about this powerful spic

Food Industry Won’t Take out Harmful BPAs

What do latchkey kids, college students, and busy parents have in common? Well, one thing is that they save valuable time and money by cooking with canned foods. The bad news? Tagging along with these foods is a hefty dose of bisphenol A.
According to a past study conducted by the nonprofit Consumers Union, 18 of 19 canned foods contained 22 micrograms of BPA per serving—116 times more than the ‘daily recommended limit.’ Progresso, Del Monte, Campbell’s, Annie’s, and Hormel soups took the BPA lead. Unfortunately, BPA still continues to taint food cans today.

BPA Affects Fertility
Researchers have linked BPA consumption to hyperactivity, aggression, depression, obesity, diabetes, heart disease, various cancers, and reproductive difficulties including Anogenital distance. Males with short AGD have been found to have 7 times the chance of being sub-fertile. This is a troubling statistic given that prenatal BPA exposure through parental consumption is associated with shortened AGD.
Men alone are not at risk, however. The journal Human Reproduction published a study that found women who miscarried three or more times had markedly high levels of BPA compared to mothers of successful pregnancies.

Food Industry’s Ties to BPA
That the food industry has remained largely silent despite this barrage of research means one thing: they’re making too much money to change. As said by the Natural Resources Defense Council, the FDA has repeatedly failed “to safeguard the food supply.” Even the Environmental Protection Agency left BPA off the list of chemicals needing stricter regulation after a heart-to-heart with lobbyists.
Though even while, until now, both companies and manufacturers have been slow to remove BPA, the chemical is slowing inching it’s way out of food and consumer products. One most recent decision was made by the FDA to ban BPA in baby bottles. But even with BPAs departure, companies are beginning to use a close relative of BPA known as bisphenol-S. Unfortunately, this BPS chemical is also toxic.
Staying BPA-Free

Still, there’s no need to despair. Just because the industry isn’t on the side of healthful eating doesn’t mean we can’t enjoy the convenience of canned foods. Eden Foods lines most of its cans with oleoresin (a plant-based lining) and puts acidic foods like tomatoes in paper cartons often used for soups.
You can even DIY canned foods with a home canning kit and BPA-free lids. Parents wary of BPA’s effects on their children’s health as well as their future fertility can even make canning a family venture, with benefits to be reaped for months!
To naturally reverse the effects of BPA, try drinking black tea and eating foods—like sauerkraut and kimchi—high in probiotics.
Additional Sources:
MotherJones

Wheat Berry Apple Salad

194 calories, 2.9 grams sugar, 2.8 grams fat, 39.3 grams carbohydrates, 6.3 grams proteinWheat berries are nutrient powerhouses loaded with protein, fiber, iron, and more, making this salad-in-a-jar recipe a particularly nourishing meal! Mixing the dense and chewy grains with apples and dried cranberries offers a winning sweet and savory combination. A light lemon and vinegar dressing helps keep the calorie count down too!
Ingredients:
3 c. cooked wheat berries
1/2 organic Granny Smith apple, chopped
1/3 c. dried cranberries
1 scallion, minced
2 tbsp. parsley, chopped
1 tbsp. lemon juice
1 tbsp. balsamic vinegar
1/2 tbsp. olive oil
Directions:
Mix all salad ingredients in a bowl and set aside. Whisk the lemon juice, balsamic vinegar, and olive oil until well combined. Toss with salad.
Makes 4 servings

Salad in a Jar
Adapted by Fat Girl Trapped in a Skinny Body
Salad:
Makes 2 salads in 32 oz jars
1 cup cubed chicken
2 big handfuls mixed greens
1 cup chopped mushrooms
1 cup cherry tomatoes
1/4 red onion, diced
1/4 cup chopped bell pepper
4 tbsp balsamic vinaigrette

Balsamic Vinaigrette
Recipe from Creative Kitchen Adventures
3 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1-2 tbsp water (more or less depending on the consistency you want)
2 tbsp honey (can be replaced with agave or brown sugar)
1/4 tsp sea salt
1/4 tsp black pepper
Place all ingredients into a small lidded jar. Or blend all ingredients in a blender for 30 seconds. Anything with a lid works well. Shake to mix thoroughly. Stores in fridge for 1-2 weeks.
Layer the ingredients in the jar as follows:
Balsamic Vinaigrette
onion
peppers
mushrooms
tomatoes
chicken
salad greens
The most important part of the layering is making sure the dressing and the salad greens(don’t touch. As long as they stay separate, these salads can be made up to 4 days in advance and will stay fresh in the fridge with a lid on. Easy to double this recipe and make lunch for all week.
Layering Salad Jars:

1) BOTTOM - dressing/liquid
2) Heavy ingredients that hold up well when submerged in dressing - beans, cucumbers, radishes, onion..
3) Heavy items that you may not want directly touching the dressing when stored.
4) Leafy greens/light ingredients that take up a lot of space - spinach, kale, chard, arugula..
5) A small amount of heavy accent items - nuts, seeds, dried fruit, croutons, accent spices
6) TOP - colorful ingredients to perk up your taste buds when you pop open the jar - fruit, edible flowers, herbs..

Other: grains and pasta are nice add ins. I like to put these on top of the plentiful salad so that it doesn't get soggy in the dressing but helps to weigh the greens down a bit so I can fit more yummy stuff in each jar.

There are no exact "rules" and that is the fun part. Let creativity take over.

More recipes...

* I made some spicy Cajun quinoa (quinoa + dried Cajun spice blend) for these jars and used fresh farmer's market produce and nuts.

* I used balsamic + EVOO + peppercorn spice blend for the dressing in all of my jars. You can try oil/lemon, creamy dressings, tahini/lemon/oil, citrus and more as your liquid infusion.

#1 Green Garden
EVOO/Balsamic/Peppercorn spices dressing
diced persian cucumbers
diced tomato
arugula + baby spinach
raw pistachios
edible flowers
diced dried apricots

#2 Butter Bean Bliss
EVOO/Balsamic/Peppercorn spices dressing
sweet Maui onion, diced
butter beans
arugula + baby chard
raw walnuts
Cajun Spiced Quinoa
diced dried apricots

#3 Sunny Kale Kruncher
EVOO/Balsamic/Peppercorn spices dressing
radish, diced
sweet Maui onion, diced
walnuts
kale + shredded carrots + cabbage, chopped
seedless tangerine segments

#4 Quinoa Oasis
EVOO/Balsamic/Peppercorn spices dressing
red onion
Cajun Spiced Quinoa
kale + carrots
walnuts
edible flowers

What would you put in your salad jar???

Spicy Roasted Broccoli with Almonds
serves 2
Ingredients:
1 large head broccoli (organic if you can get it)
¼ cup whole almonds

Dressing:
6 cloves garlic, sliced
2 Tbsp. minced ginger
1 tsp. fresh, hot chili, sliced (more or less, to suit your taste)
2 Tbsp. olive oil
1 tsp. tamari
Directions:
1. Preheat oven to 400°F. Wash broccoli well, then remove the very end of the stem. Slice the entire head of broccoli and remaining stem in half down the center lengthwise, then cut each half in half again. Repeat until you have relatively small slices of broccoli tops with long stems. Place in a large bowl.
2. Prepare dressing and pour over broccoli. Using your hands, massage the dressing into the broccoli making sure it is well coated. Place broccoli on a baking sheet and set in the oven.
3. On a separate baking sheet, place almonds and set in the oven below the broccoli.
4. Roast broccoli and almonds for 15-20 minutes (the almonds will probably need less time), until the broccoli is just turning golden brown on the edges.
5. Remove everything from oven. Roughly chop almonds on a cutting board. Plate broccoli, season to taste. Sprinkle with chopped almonds. Serve.

This would make a fabulous side dish for any meal, especially Thanksgiving dinner. Even though I am not in Canada, I will be celebrating over here in Denmark this weekend with plenty of Plenty, and of course, Spicy Roasted Broccoli with Almonds.

doTERRA Essential Oils Food Recipes

BLENDER SALSA
½ sweet onion
½ red onion
2 serrano peppers
1 jalapeño
3 cloves minced garlic
1 tomato
3 large red tomatoes (quartered)
2 Roma tomatoes (halved)
5 tomatillos
1 green bell pepper (quartered)
1 bunch of cilantro
Garlic salt
2 drops dōTERRA lime essential oil
2 drops dōTERRA cilantro essential oil
Add all ingredients to your blender. Puree ingredients until smooth. Leave the lid on your blender 5 minutes after blending. Pour and serve with your favorite tortilla chips.

CILANTRO LIME QUESADILLA 1 cup shredded chicken
1 can of black beans
1 can of corn
1 drop dōTERRA cilantro essential oil
2 drops dōTERRA lime essential oil
4 tomatoes
1 avocado
Tortillas
Shredded cheese
Mix together chicken, black beans, corn, cilantro essential oil, lime essential oil, tomatoes, and avocado. Heat up grill. Place 1 tortilla on grill and spread a small amount of the black bean mixture on half of the tortilla. Sprinkle cheese on the tortilla and fold. Allow the tortilla to heat up and the cheese to melt. Repeat with as many tortillas as desired.

Hummus 1 15-oz. can chickpeas (garbanzo beans), rinsed and drained
1/2 tsp pre minced garlic
1/3 cup roasted red bell peppers
1/3 cup peanut butter
1 large lemon juiced
1 tsp salt
1/4 tsp heaping cumin
1/4 heaping tsp red pepper flakes
2 tbsp extra-virgin olive oil
1 drop dōTERRA cilantro essential oil

Place all ingredients except for the oil in the jar of a heavy-duty blender. Process until smooth, then add the oil in a steady stream and process until desired consistency is reached.

Lourdes' Guacamole 2 avocados
5 tomatillos
1 serrano chile
1 garlic clove
1 small chunk of onion
1 pinch of salt to taste
1 drop dōTERRA cilantro essential oil (or to taste)

Boil tomatillos with the serrano chiles for about 15-20mins or until they change color and look squishy. The water level in your pot should cover the tomatillos. While the tomatillos are boiling, remove the avocados, garlic, and onion from their skin, and place them in the blender. Once the tomatillos and serrano chiles are done drain the water. Add the tomatillos and serrano chile in the blender with the salt, Cilantro Oil, and other ingredients, and blend until it reaches a smooth consistency.
Serve with chips or over steak tacos. Refrigerate.

Nama Harumaki (Fresh Spring Rolls) rice paper
1 cucumber
cooked shrimp (crab or chicken can be substituted)
1 avacado
1 cooked egg
shredded lettuce
Lay cucumber, shrimp, avocado, egg, and lettuce in rice paper and roll to form spring roll.

Nama Harumaki Dipping Sauce 5 tbs brown sugar
3 tbs soy sauce
2 tbs sesame oil
Japanese white radish (Grated)
3 tbs rice vinegar
1 drop dōTERRA cilantro essential oil
Mix all ingredients together.

Pasta Salad Elbow macaroni 16oz (cook as directed)
1 cup salad dressing
1 cup Mexican sour cream
1 can of corn (15.25 oz.)
¼ tsp. of mustard
6 oz. of ham (cut in little squares)
6 drops dōTERRA black pepper essential oil
Once macaroni has cooled, put in a larger mixing bowl. Add salad dressing, Mexican sour cream, corn, mustard, ham and mix. After all ingredients have been mixed add 6 drops of black pepper essential oil and mix again. Refrigerate overnight if possible, then enjoy.

Spicy Guacamole
6 large diced avocados
6 diced roma tomatoes
1/4 cup chopped red onion
1/4 cup chopped white onion
3 diced serrano peppers (optional)
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
2 teaspoons crushed red pepper
1 1/4 cup corn
1 cup black beans
2 cups sliced black olives
Dash of garlic powder
Dash of salt
1.5 drops dōTERRA cilantro essential oil (One drop is not enough, two is too much. Add one drop into a spoon and remove half the quantity with the tip of a napkin)
3 drops dōTERRA lime essential oil
Mix all ingredients together saving avocados for last. Chill 30 minutes and stir before serving.

Sweet Pineapple Passion Salsa 1/2 of a cucumber cut into chunks
2 Lg. avocados cut into chunks
1/4 of a fresh pineapple cut into chunks
1 TB. Kosher salt
1/4 C. red onion diced
2 drops dōTERRA cilantro essential oil
juice from 1 lime
Mix all ingredients together and serve with tortilla chips.

The Kicker- Salsa 1/2 of a cucumber cut into chunks
2 Lg. avocados but into chunks
1 TB. Kosher salt
1/4 C. red onion diced
2 drops dōTERRA cilantro essential oil
juice from 2 limes

Mix all ingredients together and serve with tortilla chips.

How to (Safely) Teach Anyone to Do A Headstand

By Erin Motz

I’ve taught hundreds of people to get into a headstand, and their success had nothing to do with their size, shape, age, fear, upper body strength, or balancing skills. I think headstand is particularly exhilarating, because it’s very often the first “real” inversion someone accomplishes. These two tips will save anyone struggling with sticking this pose:

The Book Rule. If you opened a book and tried to make it stand upright, how would it look? Your headstand’s foundation should look the same. Shoulders over the elbows with the hands clasped. If your elbows are too far apart, you’ll fall forward or back, and the same would happen if they were pulled in too close to each other - it’d be impossible to keep your balance. Back to your book image: if you spread the ends too far apart, it’ll tip over, right? Same goes for your body!

The “L” Rule. Make an “L” with your right hand using the index finger and thumb. Bring your thumb to your nose and stretch your index finger to your scalp and move it as far back as it’ll go without moving your thumb. Wherever the index finger stops is about where the pressure should be when you’re balancing.

So, now you have your solid foundation, and you know where the pressure will be applied. Find a wall you can come up against. Snuggle the head down, pop the hips up like you’re doing a downward dog, and walk the feet towards the face until it feels like you’re about to tip over. Stop here, and try lifting one leg, and then the other. There’s no kicking in headstand.

Recipe type: Fat Flush Drink

Author: Kim Lyons

Prep time: 10 mins

Total time: 10 mins

Serves: 1

This is a great concoction to mix up and drink three times a day or more if you choose! This recipe is for one serving ONLY.

Ingredients

Ingredients, per 8-ounce serving
Water
1 slice grapefruit
1 tangerine
½ cucumber, sliced
2 peppermint leaves
Ice – as much as you like

Instructions

Wash grapefruit, tangerine cucumber and peppermint leaves. Slice cucumber, grapefruit and tangerine (or peel). Combine all ingredients (fruits, vegetables, 8 oz water, and ice) into a large pitcher.
Stir & Enjoy!

Notes

Triple the entire recipe to prepare enough for the entire day! This recipe makes one 8 ounce serving, triple this recipe if you intend to make enough for the entire day. 8 ounces of the fat flush drink, three times a day = 24 ounces needed for entire day.
Again, you CAN eat the ingredients if you so choose, but they are mainly there for the taste. Drink 8 ounces before each meal 3 x’s a day for 10 days.

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Cranwater. We all know water is a diuretic and great for the entire body, but combined with cranberry juice, it’s a great fat and water flushing drink. Combine 56 ounces of water and 8 ounces of 100% cranberry juice, mix together and drink throughout the day. Make sure it is 100% cranberry juice and nothing else added. The cranberry juice contains high levels of organic acids, and when consumed on a regular basis may help your body actually dissolve fatty deposits.

Grapefruit Juice. Fresh squeezed grapefruit juice is one of the best things for your body. Grapefruits contain high amounts of Vitamin C, which helps your body detoxify naturally. This drink helps your liver detoxify and can do the job it was meant to do – detoxify and metabolize your body!

Water. Yes, we know what a shock! Plain old water! But, truly your body needs plenty of water to facilitate the breakdown of fat in your body. Drinking AT LEAST your weight in ounces of water will help flush out toxins and keep you energized, enabling your body to perform at it’s best. Keep in mind, drinking tons of water is not the answer to losing weight, you still need a proper diet and exercise regime, but it will keep your body clean and pure and allow all of your organs to work properly and do the job they were intended to do, instead of working overtime to keep your body going.

Green Tea. Green tea is one of the most famous fat flushing drinks. Like cranberry juice, green tea is extremely high in antioxidants. It is known for helping many dieters lose fat quicker than usual when consumed 2-3 times a day. Green tea not only flushes fat, but also is packed with other helpful benefits for your body.

These 5 drinks can be consumed throughout the day to help you flush fat quickly along with the proper diet and exercise program. These drinks won’t work miracles alone, but are a great start and will help increase the benefits of a healthy diet and cardio regimen.
If you have allergies to fruit or citrus fruits do not consume these Fat Flushing drinks. If you are taking any medications, do not consume Fat Flushing Drinks until you consult your physician to get approval.
Sources:
www.doctoroz.com
www.healthboards.

Secrets on Blemishes

e / Face / Secret undercover causes of your acne

Secret undercover causes of your acne

Everyone loves imagining the exciting lives of undercover agents and secret spies, but when it comes to your skin, espionage is not always a good thing. Undercover agents in your skincare products, laundry detergent and makeup are seemingly out to get you – that is, out to sabotage your clear skin.
If you have acne and don’t know what you’re doing wrong, it may be one of these members of the CIAA – that is, the Central Intelligence Agency of Acne!
Undercover agents in your makeup
The best spies are the ones you never even know are there, of course. That’s why you might not know how the secret additives in your foundation, sunscreen and other skincare products are causing you to break out. Take a peek at the ingredients label of your makeup and look for these main offenders:
• Lanolin. This is the term for sheep sebum, or oil. While lanolin is good for super dry hands (and even dry skin on your face, if that’s an issue) it can be detrimental to acne-prone skin. You should also look out for petroleum – yup, it’s another form of oil, and it’s not the best for acne-prone skin.
• FD&C. No, not the FTC. These letters, FD&C, indicate artificial coloring in your makeup, whether it’s lipstick, foundation or blush. If you have sensitive skin this can cause irritation and breakouts around your mouth and on your cheeks. Also, keep an eye out for artificial fragrance. You don’t need it, and it can cause irritation.
• Mineral oil. Mineral oil is often added to make your makeup glide on smoother, but it also forms a film on your skin that can trap dead skin cells and bacteria, causing zits.
Secret spies in your skincare products
Then there are some undercover agents that are so good at convincing you to warm up to them, you think you need them. Drying agents in your facewash, toner and other skincare products fall into this category. If you have oily skin or think that a little extra grease is causing your pimples, it’s understandable that you’d want to zap oil as much as you can.
However, sucking all the moisture out of your face is almost guaranteed to cause more zits. First of all, removing oil will make your skin produce more of it. Then, dry skin can flake and clog pores further. To keep your skin naturally hydrated, always use a light, oil-free moisturizer or one with a little salicylic acid in it – it will hydrate your skin and keep the bacteria at bay.
Spies in your bedroom?
Are there secret skincare agents working against you in your very own bedroom? Well, if you don’t wash your pillowcase or sheets regularly or are sensitive to certain ingredients in your laundry products, they very well could be.
Check your laundry detergent or fabric softener ingredient lists – many softeners are made with tallow, which is actually animal fat. This obviously won’t help your zit sitch. Change your pillows and towels once or twice a week to ensure you’re not rubbing your face against dead skin and bacteria.
Think about the intel you’re sending
Are you stressed? Getting acne from stress and pressure is not an old wives tale! Stress raises your levels of the hormone cortisol, which then increases oil production. This makes it that much more likely the oil will mix with bacteria on your face and cause acne. Sending the stressful “intel” to your body is only feeding the vicious cycle, so consider adding a few activities into your lifestyle that will help you relax and unwind. You might just find that you’ll soon have one less thing to stress about!

Beef & Sweet Potato Hash

by our friend thefoodieandthefamily from http://thefoodieandthefamily.com

Cooking Steps

In a large frying pan, over medium heat, brown ground beef with chopped red onions until cooked through.
Stir in salt, pepper, cumin, and parsley. Add sweet potatoes and minced garlic and continue cooking until the sweet potatoes are softened (about 10 minutes).
Add in chopped spinach and cook until the spinach is wilted (5 minutes longer).
Serve immediately!

Ingredients

3 pounds ground beef
1/2 a large red onion
3 cups peeled & cubed sweet potatoes
1 tablespoon minced garlic
2 teaspoons ground cumin
2 teaspoons dried parsley
1 teaspoon sea salt
1/2 teaspoon pepper
2 cups chopped spinach

Sausage Gravy
1 lb pork sausage
1 Tbs coconut flour
1 Tbs arrowroot
3 Tbs bacon fat
1 can coconut milk
1/2 C chicken stock
salt and cracked pepper

Brown sausage. In separate pan, melt bacon fat on medium heat. Add coconut flour and arrowroot to oil to make a paste. Add coconut milk and chicken stock. When combined and beginning to thicken, add sausage to gravy. Add salt and pepper to taste.You can serve over Salmon Cakes or even eggs.

Two-Arms Triceps Extension

Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.
Your upper arms should remain still throughout.

One-Arm Triceps Extension

Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.
Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.
Keep your upper arm still throughout.

Seated Triceps Extension

Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up.
Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause.
Keep your upper arms still throughout.

Triceps Kickback

Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
Keep your upper arm still throughout.

Bent-Over One-Arm Triceps Extension

Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body.
Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set.
Keep your upper arm still throughout.

Lying Triceps Extension

Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling.
Raise the dumbbells by extending your elbows and allow them to slowly return after a short pause.
Keep your upper arms still throughout.

Triceps Bench Press

Lie down on your back on a bench and hold the dumbbells on your sides just above your chest, palms facing each other.
Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back after a short pause.
Breathe out when pushing the dumbbells up and breathe out when lowering them back down.

One-at-a-Time Biceps Curl

Grab one dumbbell in each hand, palms facing forward.
One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause.
Alternate hands after the full motion is completed.

Alternated Biceps Curl

Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Inner-Biceps Curl

Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
Raise both dumbbells until they reach your shoulders' height and slowly lower them down after a short pause.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Biceps Curl

Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
Raise both dumbbells until they reach your shoulders' height and slowly lower them back down after a short pause.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Hammer Curl

Grab one dumbbell in each hand along the sides of your body, palms facing your body.
Raise both dumbbells by curling your elbows and lower them down after a short pause.
Keep your upper arms still throughout.

Seated Alternated Biceps Curl

Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Seated Biceps Curl

Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
Raise both dumbbells until they reach your shoulders' height and slowly lower them down after a short pause.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Alternated Biceps Curl

Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Biceps Curl

Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
Raise both dumbbells until they reach your shoulders' height and slowly lower them back down after a short pause.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Biceps Bench Curl

Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other.
Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Concentration Biceps Curl

Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell, palm facing up.
Raise the dumbbell up to your shoulder and lower it back down after a short pause.
Only your lower arm should move throughout the exercise.

Seated Inner-Biceps Curl

Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
Raise both dumbbells until they reach your shoulders' height and slowly lower them back down after a short pause.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Seated Concentration Curl

Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.
Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.
Try NOT to jerk your upper body in en effort to help you lift the weight.

Seated Isolated Dumbbell Curl

Sit on one end of the bench, hold one dumbbell with your hand and place that hand's elbow (extended) against the front of your thigh.
Raise one dumbbell until it reaches your shoulder's height and slowly lower it back down after a short pause. Alternate after a set.
Try NOT to jerk your upper body in an effort to help you lift the weight.

Preacher Biceps Curl (Supination Grip)

Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing up.
Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Preacher Biceps Curl (Neutral Grip)

Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing each other.
Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Bench Alternated Biceps Curl

Lie face down on a high bench and hold one dumbbell with each hand straight below your shoulders.
Raise one dumbbell until it reaches your shoulder's height and while slowly lowering it back down after a short pause, start raising the other one.
Try NOT to jerk your upper body in an effort to help you lift the weights.

Supine Biceps Curl

Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up.
Raise the dumbbells until they reach your body's height and slowly lower them back down after a short pause.
Breathe out when lifting and breathe in when lowering back.

Grilled Chicken Wings with Maple Barbecue Sauce

Cooking Steps

Ingredients

Get Glowing…The Paleo Way

by Living Paleo

1. Truly healthy people do not ‘diet’

2. Do not eat fat-free products

3. Chew your food and take your time

4. TV siphons hours from your life, and increases your body fat

5. Protein equals a supercharged metabolism

6. Healthy people exercise correctly

7. Truly healthy people never consumer high-fructose corn syrup (HFCS)

Broccoli and Bacon Summer Salad

1. Turmeric Morning Shake

2. Homemade Turmeric Skin Cream

3. Spice Up Your Soup or Vegetables

How to (Safely) Teach Anyone to Do A Headstand

Secret undercover causes of your acne

Beef & Sweet Potato Hash

Cooking Steps

Ingredients

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