Protein Pancakes The Best Recipe I've Found

I have been asked many times what is a good alternative breakfast and one of my favourite creative breakfasts is "PROTEIN PANCAKES" the beauty of these little delicious beauties is you can customise them to your taste. 

Ingredients 

• 1 Scoop / Serving of your Protein 
• 1/2 Cup or 70g of Oats 
• 1 Whole Egg
• 2 tbsp Full fat Greek Yoghurt
• 1/2 Banana 
• 3-4 tbsp Almond milk or Full Fat Milk
• Coconut Oil for the Pan

Instructions

1. Add all ingredients (except the Coconut Oil) to a food processor, blender. 
2. Switch On and leave till all ingredients make a smooth batter.
3. Pre-heat pan and add Coconut Oil  (I use a ceramic non-stick to avoid sticking pancakes)
4. Pour batter into the pan to desired size mine are normally around the size of a cup coaster. 
5. Cook on a low to medium heat and flip when bubbles appear on the surface. 
6. Stack them up and dig in. 

Extras 

You can add toppings to further improve your pancakes such as;

• Honey
• Nut Butter
• Fruit (Stick to berries)
• Maple Syrup (Don't go to Crazy)

Alternative Tastes

If you use a plain (neutral) flavour protein, you could get creative with your Pancakes. Why not add a tsp of Orange, Vanilla or Peppermint extract and 2 tsp of Cocoa powder to make some really amazing flavoured alternatives.

Keep your ingredients natural and clean. Please feel free to share or tag me in any great flavour ideas and if you cook and post them on Facebook or twitter (@CraigWilmore) I will retweet and share. 

Changing Habits

You will here me talking about habits when it comes to many aspects of taking control of life.

It statistically takes 66 consecutive days of doing something to make it a habit. Thats 1/5 of your year to make something that you need/want to be doing into part of your lifestyle.

Here is some great advice from "Seal Fit" Let me know what you think, leave a comment below.

Change Your Story To Change Your Performance

Stories have shaped human communication as long as we’ve existed. Look around. Our money, our religion, our businesses are all stories. And your story can shape your physiology, too. If it sounds like new-age manifestation mumbo jumbo, hang tight. I’ll show you how the story you tell about yourself helps or hinders your progress.

Henry Ford said it best: “Whether you think you can, or you think you can’t, you’re right”

Imagine how dismal our favorite stories would be (Harry Potter, Lord of the Rings, or Star Wars) if the heroes just sat back and moped that they couldn’t do it. Not much of a story there, right? Instead they find some blind, often borderline foolish, belief that they can. And then they do.

You’re the hero of your story too. Act like it.

The As If Principle

There’s an interesting principle at work when we switch from positive thinking to positive action. The “as if” principle was first theorized by psychologist William James and popularized by author Richard Wiseman in a book aptly titled The As If Principle. 

If you want a certain trait or quality, act as if you have it already. This is the old idea of “fake it til you make it." Contrary to popular opinion, our actions aren’t determined by our feelings. Quite the opposite. Our actions can start to guide our emotions once we get the ball rolling.

We’re seeing more and more evidence to support this in numerous venues. There’s the influence of “power posing” in business and communication,¹ or the strange link between holding a pencil in your teeth and feeling happier.² Across the board we see that acting differently can lead to feeling differently. 

It all comes down to ownership of your story. Believing you can improve is one thing. Doing something about it is a different beast. So how does this work?

More Than Body, More Than Brain

We can look to the blossoming science of embodied cognition to give us clues. What we typically think of as “mind” seems to emerge from the infinitely complex interactions of all of the trillions of cells that make up the body.³ It’s not locked up somewhere in the brain.

Your actions change your body. Your body is your mind. Change your actions, and you can change your mind. It starts with the belief that you can. But it doesn’t end there. If you’re the hero of your story, it’s time to start acting like it.

References:

1. Cuddy, Amy J.C., Caroline A. Wilmuth, and Dana R. Carney. "The Benefit of Power Posing Before a High-Stakes Social Evaluation." Harvard Business School Working Paper, No. 13-027, September, 2012.

2. Buck R. “Nonverbal behavior and the theory of emotion: the facial feedback hypothesis.” Journal of Personality & Social Psychology. May, 1980.

3. Wilson A.D. and Sabrina Golonka. “Embodied cognition is not what you think it is.” Frontiers In Psychology. February, 2013.

By Chandler Stevens

http://breakingmuscle.co.uk/uk/learn/change-your-story-to-change-your-performance

Upper Body Basics

what do you think of this? Ido refers to this as basics, however I have been training for 2 and a half years in this type of movement training. This is not what I would consider basics and believe that mislabelling is a sure way to dissuade or make people believe they can't achieve things that have taken him years to perfect.


Maybe his interpretation of the word basics is different? let me know what you think below. 

HOW TO DETERMINE YOUR IDEAL BODY FAT PERCENTAGE

A common goal for anyone who steps foot in the gym is to shed body fat for good. Body fat is the fat that we can see in the mirror. The less body fat we have the more "cuts" you will be able to see. The higher your body fat levels the more fat that is covering our muscles. In order to see cuts you need to shrink the layer of fat that is directly under the skin and that covers our muscles.

HOW SHOULD YOU DETERMINE YOUR BODY FAT PERCENTAGE?

One of the most accurate and cost effective ways to measure your body fat is with a calliper. There are several other ways to take your body fat. Underwater weighing, dexa scan, bioelectrical impedance machines and callipers. Callipers are designed to clip the body fat and measure the fat under the skin. There are various  pinch tests. I recommend using a four or seven point calliper test. Regardless of whatever method you use the key element is consistency. It matters much less what the body fat number says as long as every time you check your body fat it’s moving in the right direction...down! Try to be as consistent as possible when taking your measurements. Try to do them under the same conditions, for example first thing in the morning after using the restroom. This will eliminate any discrepancies with inconsistencies and fluctuations throughout the day.

WHAT'S THE IDEAL RANGE?

Body fat numbers are not generally set in stone. Knowing where you currently are is just another measurement you can use to track progress.

For Men

Bodybuilder About to Compete: 3-4 %

Really Ripped Ab Look: 8-10%

Athletic with Basic Cuts: 12-15%

No Cuts: 15%+

For Women

Bodybuilder About to Compete: 8-12%

Figure Competitors: 15-17%

Toned and Lean: 17-20%

No cuts: 20%+

These numbers are not the end-all-be-all. Some men have thicker abs then others and their abs may show through the skin at higher body fat levels. Same goes for women, some women hold fat in areas that are not easily seen while others may read really low but have a lot of fat in one area.

Healthy Recipe: Egg Frittata Breakfast

WE ESTIMATE THAT the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) 

To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. Since nutrition is the most important aspect of getting lean, here's a lean-body breakfast recipe that won't derail your progress.

EGG FRITTATA

MAKES 4 SERVINGS

INGREDIENTS

8 tsp red palm oil

16 oz ground turkey thigh

12 whole eggs

Salt and pepper to taste

Mixed vegetables, as desired

Large salad with 2 tbsp extra-virgin olive oil

DIRECTIONS

1. Pour the red palm oil into a large skillet set over high heat. When the oil is hot, reduce heat to medium, add the ground turkey, and cook, stirring occasionally, until it is nicely brown and cooked through.
2. Meanwhile, in a large bowl, whisk eggs until thoroughly mixed. Season with salt and pepper.
3. Set a large non-stick skillet over medium-high heat and spray pan with non-caloric cooking spray. Pour the eggs into the pan, add the cooked ground turkey, and sprinkle the vegetables on top of the eggs.
4. Reduce heat to medium-low and continue to cook, gently tilting the pan to move the eggs around the edges. When the frittata is mostly set, about 20 minutes, place it under the broiler for a minute or two to firm up the top and brown it a bit. Turn the frittata out of the pan and serve with the salad.

NUTRITION FACTS

Calories: 483, Carbs: 1g, Protein: 48g, Fat: 10g

10 CRAZIEST Diet Trends EVER

What do you think of these 10 Crazy diet trends? Leave a comment below if you have tried any of these or any others you think should be added to this list? 

This Is 200 Calories

This is a clever way to look at food using a 200 Calorie bench mark, to demonstrate quantities of food.

Food is one of the biggest factors when it comes to health and weight loss, do you know what your eating daily? 

If you have any questions please get in touch on Facebook (@The Real Fitness Ninja) or leave a comment below.



If you want to know the 5 supplements I take daily to complement my nutrition and workout schedule check this out 

---> CLICK HERE <---

The Science of Amazing Abs

Overview

Carving out a great six-pack isn’t an easy feat—which is too bad, since virtually every person I’ve ever met wants a defined set of abs. 

But too many people view six-packs as a kind of fitness status symbol, reserved for the genetic elite or those who spend more time in the gym than they do in their own home. And that’s simply not the case. 

Yes, your genetics and diet influence just how much muscle definition you have around your midsection. But the good news is that everyone has abs—regardless of how well you can see them. And that means that everyone can build better abs. 

You might have to relearn a few things, but by incorporating the principles below and trying some new exercises, you can build stronger, better abs than ever before.

Your Abs Have More Than One Purpose

Ever wondered why sit-ups became such a popular exercise? It’s because most anatomy books state that the purpose of your abdominal muscles is to flex your spine. As a result, people think that by creating a “crunch” type movement, you’ll build your abs the way nature intended. 

Unfortunately, most anatomy books are “at least 35 years out of date,” according to Mark Comerford, a researcher, physical therapist and founding director of Kinetic Control, a consulting agency that assists physiotherapists. He says that, while your abs do flex your spine, that’s just a small part of their duty. Your abdominal muscles also…

* Create movement: Let’s say you’re standing upright, and then you bend forward at your waist as fast as you can, as if you’re a boxer ducking a punch. When you do so, you’ll feel your abs activate; since you’re moving faster than the speed of gravity. Your abs will kick in to propel your torso downward. 

* Counterbalance movement: Ok, now pretend that you’re standing upright again, this time with your hands on your belly. If you were to start leaning backwards, you’ll again feel your abs activate, but this time in a different way. Your abs are doing the opposite of what anatomy books tell you. Rather than flexing your spine, those muscles are fighting the extension of your spine to keep you from falling over.

* Resist movement: All right, last example. You’re again standing upright, but with your arms reaching straight out in front of you at shoulder-level, with your hands locked together. Let’s say a friend tried to push your arms to one side, but you didn’t want to move. How would you resist their efforts? Your abs. Your core would activate to keep your arms pointing straight ahead. 

It’s important to do exercises that will work your abs in all of these different ways to protect your body from injury and reveal the lean body you desire.

Crunches Aren't the Enemy

Crunches fell out of fashion in recent years, as fitness experts and rehab professionals began speaking out against the exercise. Most cited the work of Stuart McGill, Ph.D., a respected spine researcher who found indications that doing too many crunches can cause serious damage your back. His theory: Because they require you to flex and bend your spine, performing these exercises often could cause a person’s spinal discs to push out too far, which could result in a herniated disc.

But the truth is that claims about crunches are highly debated. Carl DeRosa, Ph.D., the author of Mechanical Low Back Pain & Mechanical Neck Pain, says that your body position isn’t responsible for putting pressure on your discs – it’s how tightly you’re squeezing (or compressing) your muscles that has the biggest impact. Other experts like spinal researcher Michael Adams, Ph.D, say that a person’s discs can actually strengthen (like your muscles) and potentially become more resilient to injury as a result of doing abs exercises like crunches properly.

The bottom line: If you have a disc-related injury, crunches might not be the best exercise for you. But for healthy athletes, a few sets (not hundreds of reps) of well-performed crunches can help activate your abs. Performing crunches on a Swiss Ball or BOSU Trainer is exercise safer than floor crunches because they offer more support. Added bonus: Since you’re on a round surface, you also have a greater range of motion.

1. Weighted Crunches on a Ball or BOSU - Position a BOSU ball on the floor with the dome side up. Lie face-up with your lower back supported on top of the dome, with your feet flat on the floor and your knees bent about 90 degrees. Hold a weight plate (or dumbbell) in front of your chest. Raise your head and shoulders and “crunch” your rib cage toward your pelvis. Hold, and then return to the starting position. Perform 2-4 sets of 6-12 reps.

Full-Body Exercises Help Build Six-Pack Abs

Almost every movement you do works your abs in some capacity—especially if you’re standing. Press a weight overhead, your abs engage. Stand on one leg, your abs are working. Struggle during a tough exercise and “cheat” a little on your form—yep, you’ll probably feel your abs coming to the rescue. 

These non-abs specific movements hit your midsection indirectly by working your “core” muscles, which are different from your abs. (Your core encompasses your entire torso, including your chest, glutes, back, and even neck muscles.) The following six movements work your core and help your abs “pop,” too.

2. Push-Ups: Everyone knows that planks are killer abs exercises. Push-ups are essentially planks crossed with a bench press, so you can strengthen your six-pack and build your chest. Start in the push-up position, with your arms slightly out in front of you and your elbows near the side of your body. Keeping your back straight and abs tight, lower your body until it almost touches the floor. Pause, then push yourself back up into the starting position.

3. One-Arm Push-Ups: This exercise is the king of upper-body pushing exercises, hitting every muscle that regular pushups hit while placing extra emphasis on your abs and obliques. Start in the pushup position but put one hand behind your back. Your other arm will be slightly out in front of you, with your elbow near the side of your body. Keep your legs wide (the wider they are, the easier the exercise). Lower your body down until your torso almost touches the floor. Pause, then push yourself up to the starting position. 

4. Standing One-Arm Cable Press: If one-arm pushups are too advanced for you, standing single-arm cable presses are the next best thing. Like the one-arm push-ups, the exercise strengthens your upper body, abs and obliques. Holding a cable in one hand, step out so that one foot is in front of you and the other leg is bent behind you. Lean forward slightly, pick your back heel off the ground, and tuck your elbow in. Drive the cable in your hand forward, pressing with your shoulder. Return quickly to the starting position and repeat.

5. Cable Chops: Stand with your feet shoulder-width apart and your abs braced. Grab a cable in one hand and pull it across your body. Then turn your shoulders and hips, as if you are swinging a bat. You have three options for the motion: high to low, low to high, or you can press horizontally, from the shoulder level. For best results, mix them up.

6. Offset Dumbbell Lunges: These lunges are a great way to work your obliques. Stand up straight with your feet shoulder-width apart and grab a heavy dumbbell in one hand. Take a step forward with one leg and lower your body until your knee is bent at a 90 degree angle. Then step forward with your other leg to return to the starting position. Take a step forward with the opposite foot and repeat the movement. Continue this pattern as you walk across the floor.

7. Tight Rotations: This body-weight movement is a relatively new exercise, but just as effective as the classics. Stand up straight with your feet shoulder-width apart with your arms straight out in front of you and hands locked together. Rotate your arms and torso as quickly as you can from left to right, keeping the movement between your feet – your shoulders shouldn’t extend past your left or right foot. Move your hips with your shoulders.

But You Still Need Ab-Specific Training

While nearly every exercise works your abdominal muscles in some way, the benefits of these movements are limited. Most only test the stability of your abs. They don’t develop other aspects of ab strength, like the ability to initiate movement. 

That’s why doing targeted abs movements is so important. Abs-specfic exercises allow you to strengthen your midsection completely, helping you build an impressive six-pack that’s built to move. And perhaps the best way to strengthen your abs is to do Swiss-Ball Pike Rollouts. A 2010 study in the Journal of Orthopaedic & Sports Physical Therapy found that both the Ball Pike and Ball roll Out exercises were the most effective way hit your upper abs, lower abs, and obliques all at once.

8. Swiss-Ball Pike Rollouts: Start in a pushup position with your hands on the floor and shins resting on top of a Swiss Ball. Your hands should be shoulder width apart, with your back kept straight. To start the exercise, tighten your core muscles and pull your legs in towards your arms, lifting your hips in the air. Pause at the top of the rep and hold for 1-2 seconds. Then lower yourself back down to the starting position, sliding your legs back over the ball until your arms are extended out in front of you. Remember to keep your abs braced and your back straight throughout the movement. Perform 2-4 sets of 6-12 reps.

By : NICK TUMMINELLO 

http://www.livestrong.com/article/556757-the-science-of-amazing-abs/

Muscle Soreness and Recovery Tips - Relieve Muscles FAST!

Some basic and simple tips on recovery tips and how to deal with the dreaded muscle DOMS.



What do you do to recover? leave a comment below and let me know.

8 Signs You’re Eating Too Much Sugar

Sugar is delicious. Anyone who denies that is lying. But because life is unfair, sugar, especially in copious amounts, is really bad for your health. In fact, once you learn about all the ways sugar impacts your body, it’s difficult to look at it the same way (despite knowing how heavenly it tastes).

So how do you know if you’re eating too much? Here are eight red flags your body is sending you that it’s time to cut back on the sweet stuff.

1. You constantly crave sugary things

The more sugar you eat, the more you’ll crave it. “More cravings then equal consuming more sugar—it becomes a vicious and addictive cycle,” Brooke Alpert, M.S., R.D., author of The Sugar Detox: Lose Weight, Feel Great and Look Years Younger, tells SELF. This isn’t just because your taste buds have adapted and left you needing more and more to get that same taste, but also because of how sugar gives you a high followed by a crash, just like an actual drug. “By eating a high sugar diet, you cause a hormonal response in your body that’s like a wave, it brings you up and then you crash down and it triggers your body to want more sugar.”

2. You feel sluggish throughout the day

What goes up must come down. After sugar causes an initial spike of insulin and that “high” feeling, it causes an inevitable crash. “Energy is most stable when blood sugar is stable, so when you’re consuming too much sugar, the highs and lows of your blood sugar lead to highs and lows of energy,” Alpert says. Eating a lot of sugar also means it’s likely you’re not eating enough protein and fiber, both important nutrients for sustained energy.

3. Your skin won’t stop breaking out

“Some people are sensitive to getting a spike in insulin from sugar intake, which can set off a hormonal cascade that can lead to a breakout like acne or rosacea,” Rebecca Kazin, M.D., of the Washington Institute of Dermatologic Laser Surgery and the Johns Hopkins department of dermatology, tells SELF. A sugar binge can show up on your face in just a few days. If your skin’s unruly, Kazin recommends reassessing your diet, otherwise “you may be treating skin for other issues without getting to the bottom of what’s really going on.”

4. You’re way moodier than usual

The blood sugar crash that happens when you’re coming off a sugar high can cause mood swings and leave you feeling crabby. Not to mention, if your energy is also tanking, that just contributes to a bad attitude.

5. You’ve been putting on some weight

Excess sugar is excess calories, and since it has no protein or fiber, it doesn’t fill you up (so you just keep eating it). It also triggers the release of insulin, a hormone that plays a big role in weight gain. When we eat sugar, the pancreas releases insulin, which carries sugar to our organs so it can be used for energy. When you load up on sugar, your body’s told to produce more insulin—over time, that excessive output can lead to insulin resistance. Insulin resistance means our bodies can’t respond to normal amounts of insulin properly and therefore can’t use sugar the right way. The initial weight gain from simply eating too many calories from sugar is being compounded by the disruption to your normal insulin response (there’s a link between insulin resistance and obesity). What’s more, when the pancreas works in overdrive for too long you can develop diabetes.

6. You’ve been getting more cavities

When bacteria chow down on food particles in between the teeth, acid is produced, which causes tooth decay. Our saliva maintains a healthy balance of bacteria on its own, but eating sugar can impact the pH and throw off the natural ecosystem. This gives the bacteria a chance to thrive and multiply, leading to cavities.

7. Your brain tends to get foggy, especially after a meal

This fog is a common symptom of low blood sugar. When you eat a lot of sugar, your blood sugar levels rapidly rise and fall instead of gradually doing so. “Poor blood sugar control is a major risk for cognitive issues and impairment,” says Alpert.

8. Nothing tastes as sweet as it used to

“Eating too much sugar basically bombards your taste buds,” Alpert says. “This sugar overkill causes your taste bud sugar tolerance to go up, so you need more and more sugar to satisfy that sweet craving.” When your taste buds need lots of sugar to feel like something is sweet enough, it can be tough to lower your base level. However, it you cut back and suffer through it in the beginning, you’ll eventually lower your tolerance again and be content with minimal sugar. You might even start to feel like things are too sweet for you and—gasp!—be happier consuming sugar in moderation.

—By Amy Marturana

http://blog.myfitnesspal.com/8-signs-youre-eating-much-sugar/

Warning: Running a Marathon Can Seriously Harm Your Health

Have you ever noticed that the marathon runners in the Olympics look like concentration camp victims?

Have you ever wondered why marathons are considered “healthy” in our society yet the first man that ever ran one collapsed and died immediately after?Yeah, and Pheidippides was fit too, likely selected for his job as a herald due to his speed and distance running ability – not some ancient Greek version of the modern couch potato.

While life may be a marathon your training program should not be. Running a half or whole marathon or competing in a triathlon are all admirable goals. But there are many dangers associated with excessive endurance training.

Dating as far back as the 1970’s, the misconception of mainstream training philosophies that 45 minutes to an hour or more a day of intense aerobic activity has led to an overtrained, unfit, immune-compromised exercising population.

Man was not designed for movement at a chronically sustained high intensity aerobic pace. We’ve all seen it in the local globo gym–day in and day out, week after week Jane and John plod away on the treadmills and ellipticals or pedal themselves into exhaustion in spin classes. It has done nothing to shed the extra fat on their butts and guts let alone tone them. I have never been impressed by any of these results.

What exactly are the problems caused by training for long periods of times at high intensities such as what occurs during a marathon? Several things. . .

• Debilitating osteoarthritis . . . at young ages

• Permanent scarring of the heart muscle

• Weakening of the thyroid and adrenal glands

• Tendonitis and other repetitive strain injuries

• Recurrent upper respiratory infections

• Increased oxidative damage (free radical production)

• Decreased fat metabolism

• Susceptibility to injury

• Loss of bone density

• Depletion of lean muscle tissue

• Coupled with the common high refined carbohydrate intake promotes a dangerous level of continuous systemic inflammation.

Eeek! Sounds like a workout gone very bad to me and the sad part is the intentions of this exercising population are good; they are doing this all in the name of “health.”–they are not out to destroy it.

Aside from the disastrous results mentioned above why is high intensity aerobic pursuit such a dead end? One reason is the high level of carbohydrates consumed needed to sustain this activity leads to chronic inflammation. You’ve all seen it–Sally and Johnny are running a 5 K so they load up on a big bowl of pasta the night before and chow down on bagels and juice immediately after their 36 min 5 K. Type 2 here we come.

But quite simply because man was not designed (evolved) to work like this; we have 2 primary energy systems to power our muscles. The first relies on the slow burning of fats keeping us fueled while at rest yet allowing for continuous low level aerobic activity such as walking, gardening and day to day physical tasks. Fat is a very efficient fuel, stored and burned easily and cleanly when lots of oxygen is present

Our second primary energy system that evolved is an ATP fueled system that allows us to do intense loads of work in shorts bursts. It is our high octane fuel. Think of the woman that lifts a car off her child trapped beneath it. Or the person that sprints after a mugger to get their wallet back. In other words all out effort for fewer than 20 seconds; flight or fight and life or death tasks and situations.

Our energy systems are far more complex than that but it boils to the fact that we were evolved to either move slowly and steadily or briefly and fast and we become both healthier and stronger by exercising and living in this manner.

All being said there are still people out there that want to run a half or whole marathon or a triathlon and there is a better and smarter way to train for it while avoiding the negative risks mentioned above. The days of logging mileage in excess of 20+ a week are rapidly becoming archaic. And so is the weak and skinny appearance of the stereotypical endurance athlete.

Many are finding that by incorporating strength and conditioning workouts into their training routine along with shorter more interval based training they are improving speed, power and overall performance along with reducing injury potential. Not to mention having a lot more free time, fewer injuries and no long term scarring/damage to the heart.

This has been hotly debated but well documented in the past several years. Leading the pack in the defense is CF Endurance’s Brian MacKenzie www.crossfitendurance.com. His training has many top level endurance athletes setting personal records far above past efforts with a dramatic reduction in training time and mileage.

Fitness can and should be achieved without the need for pounding the pavement for miles on end, a huge daily time commitment, and a long list of extreme risks to health both short and long term.

by Paula Jager

http://www.thehealthyhomeeconomist.com/how-running-a-marathon-can-seriously-harm-your-health/

6 Reasons to Love Mangoes

While they’re one of the most popular fruits in the world, mangoes are still considered exotic in the US. If you’re unfamiliar with all this fruit has to offer, read on to learn 6 surprising facts that might make you mad for mangoes.

1. Mangoes may help whittle your middle

They may seem more like a decadent dessert than a healthy fruit, but mangoes are diet-friendly. Because they’re naturally sweet, eating them can help quash your cravings for candy or other sugary foods. A one-cup serving of fresh mango has 100 calories, and because that same serving has three grams of filling fiber, you’ll feel fuller on fewer calories. In fact, mangoes are 83% water by weight, and research from Penn State University has shown that eating foods that have a high water content (and lower energy density) help to keep you fuller while eating less. In fact, one of their studies found that eating a piece of fruit before a meal reduced the calories consumed at that meal by 15 percent.

2. They pack a powerful nutrition punch

Bursting with over 20 vitamins and minerals, mangoes are loaded with good nutrition and health benefits. Just one cup provides 100% of our daily vitamin C needs, helping to strengthen our immune system, keep our teeth and gums healthy, and support collagen formation–hello, beautiful skin! Mangoes are also rich in fiber, a nutrient that helps you to fill up—not weigh you down.

3. Mangoes may temper inflammation

Mangoes contain several anti-inflammatory compounds, including vitamin C and beta carotene. And a recent study published in the journal of Molecular Nutrition & Food Research, found that mango has the potential to enhance the diet as a source of gallic acid and gallotannins which may possess anti-inflammatory and anti-carcinogenic properties.

4. They’re easier to cut and peel than you think

Stumped about the best way to slice a mango? Just place the fruit on the cutting board stem-end down and hold. Then, take a sharp knife and cut just off-center, about ¼ of an inch.  Repeat on the other side so that you have two mango cheeks. Take the first half and cut parallel slices or a checkerboard pattern into the mango flesh, being careful not to cut through the skin. Scoop the slices or cubes out with a spoon. If you want smaller cubes for a recipe, simply make the cuts closer together. Easy!

5. Red doesn’t equal ripe

A red mango isn’t always a ripe mango! To know if it’s ready to eat, squeeze it gently. A ripe mango will give slightly. Like more familiar fruits, such as peaches and avocado, mangoes also become softer as they ripen. If a mango is firmer than desired, set it on the countertop, where it will continue to ripen. To speed up the process, place mangoes in a paper bag at room temperature. Once ripe, mangoes can be stored in the refrigerator for up to 5 days.

6. Fresh mangoes are available year-round

Good news – whether you need your mango fix in June, December or any month of the year, you’ll likely be able to find at least one of the six main varieties. Each variety has a unique flavor and texture, so try different ones throughout the year.

So, consider adding mangoes to your fruit line-up – there’s no limit to how you can use them. You can whip up a tropical mango salsa to use as a topper for grilled fish, create a crab-mango crostini hors d’oeuvre, mix with low-fat yogurt and ice cubes for a refreshing smoothie, treat yourself to a light and delicious mango sorbet or slice this versatile fruit into thin strips and roll with a slice of deli meat. You can also purée mango and drizzle over grilled chicken or fish for a splash of color and blast of vitamins and minerals—the possibilities are endless!

By Katherine Brooking

http://blogs.webmd.com/food-and-nutrition/2016/06/6-reasons-to-love-mangoes.html

Stretching for Super-Stiff People - How to Get into Position

How flexible are you? A great tutorial on stretching and how to work into some of the deeper stretches. 
Leave a comment below and let me know what you think. 

Be Hungry (Fight For It) - Motivational Short Story ᴴᴰ

A little Monday morning motivation for you! If you have a long, hard or busy week ahead. Do not forget to work on yourself. You will never regret working on yourself, be strong I believe in humanity and I believe in you.