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Showing posts from February, 2018

Gina’s Medicine Ball Circuit

Using a Medicine Ball to Add Variety to Your Workouts When you do your workouts at home, motivation can quickly fade as things become too routine and start to feel monotonous. Even varying reps, intensity, rest periods and style, you may find yourself just going through the motions and not enjoying your workouts the way you did before the novelty wore off. To keep this kind of boredom from setting in, it becomes necessary to find new ways to keep your mind engaged and your body challenged. Incorporating new kinds of equipment is a great way to change things up. When adding to your home gym, a medicine ball is an excellent piece that I highly recommend adding to your collection. Compact in size, and very affordable, it is a fun way to add variety to your workout while helping to continue to build your strength, conditioning, core stability and overall balance. Check out this killer G-Fit Circuit that incorporates some of my favorite medicine ball exercises to work your entire body. ...
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Quick steakhouse salad

Whether you grill up fresh steak or use leftovers for this quick and easy recipe, you'll have a delicious, diet-friendly meal that won't disappoint.  Nutrition (per serving) Protein: 17g; fat: 7g; carbs: 11g Recipe and photo courtesy of Lori Shaw, author of the  Renaissance Feast  e-cookbook. 2 Ingredients  3½ cups fresh baby spinach leaves ½ cup sliced red onion 5 oz grilled steak, sliced into bite sized pieces 1 cup sliced strawberries 3 Tbsp slivered almonds ½ ounce crumbled blue cheese ¼ cup balsamic vinegar Fresh ground pepper How to make it  Divide baby spinach and red onion evenly between two plates. Top with steak and strawberries.   Sprinkle with slivered almonds and cheese, then drizzle with balsamic vinegar and grind fresh pepper over top. Healthy food from Men's Fitness http://ift.tt/2u0SmvI
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How to argue with your girlfriend the right way

Sometimes, my boyfriend and I fight . Usually, our fights aren't earth-shattering spats that escalate to the point of a breakup or some malicious deed. We argue about the same things any newly shacked-up couple fights about: laundry , money , or leaving the toilet seat up. However, when we do argue about one of the above, anything else that may have been brewing under the surface comes to a head and it turns into war. These type of fights always end the same way; someone says something offensive (name calling perhaps?), the other throws an explicative and goes off to stew alone. Are we dysfunctional when a little bit of nothing turns into a big something? I asked Ian Kerner, Ph.D., sex therapist and relationship counselor and author of She Comes First: The Thinking Man's Guide to Pleasuring a Woman , whether we should put down our fighting gloves and just call it a truce before it turns ugly. Or is it better to stay stubborn throughout the night and patch things up th...
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How to walk off the pounds

For some people looking to drop a significant amount of weight , strapping on a pair of running shoes just may not be an option. But that doesn't mean you can't hit the treadmill for a good cardio session anyway. If a run hurts your back too much or you lose your breath too quickly, try burning calories by walking. Nicki Anderson, president of Reality Fitness and author of Nicki Anderson's Single-Step Weight Loss Solution , tells you how. Indoors If you decide to join a gym, commit to walking three to five days per week for 20 minutes per session. Once that's easy, step it up. Think in tens—a 10% increase in the amount of time you're walking or a 10% increase in your incline or speed. To keep from getting bored, set goals. If it normally takes you 20 minutes to cover a mile, aim for 18 minutes in your next session. [RELATED1] Outdoors If you'd rather start outside, you should still plan on walking three to five days per week for at least 20 minute...
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Creamy chicken enchiladas

These lightened-up enchiladas will satisfy your craving for this Mexican classic.  Nutrition (per enchilada) Protein: 20g; fat: 7g; carbs: 8g Recipe and photo courtesy of Lori Shaw, author of the   Renaissance Feast   e-cookbook. 8 Ingredients  Cooking spray 16 oz jar salsa verde, divided ½ cup full fat Greek yogurt 2 cups 2% shredded Mexican blend cheese 2 Tbsp cilantro paste 1 lb chicken, cooked and shredded 8 large whole grain tortillas ¼ cup chopped green onions Fresh chopped cilantro How to make it  Preheat oven to 375° Farenheit.   Spray a 13x9x2" pan with cooking spray, then spread 1 cup of salsa verde around the prepared pan. Combine yogurt, 1 cup cheese and 2 Tbsp cilantro paste in a small bowl.  Fold in chicken.   Warm tortillas per package directions, and spread ⅛ of the filling mix down the center of each tortilla. Roll up and place seam side down in prepared pan. Repeat until y...
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10 ways to win the war on colds and the flu

If there's one thing that's inevitable each season, it's a case of the sniffles. There's no bypassing  colds and the flu —both are respiratory illnesses caused by viruses, explains Pritish Tosh, M.D., an infectious disease physician at the Mayo Clinic—but there are ways to bolster your body's immune system. To effectively ward off this season's sicknesses—without holing up in your house—use these preemptive tips. Cold and flu from Men's Fitness http://ift.tt/2u0SmvI
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Why You Shouldn’t Take Advice

I’m regularly dumbfounded by clients and friends who tell me a friend or family member of theirs told them they don’t think my suggestions are correct, that I’m coaching them to eat too much food or that I’m asking them to lift too heavy. My question is always: Does that person look like you want to look? Everyone has an opinion. Just because someone has an opinion doesn’t mean there is knowledge or experience behind it. Sometimes they have made an opinion based on misinformation. Most of the time it is biased, based on their experience. While most advice is not life-changing, there are times when it could have a major impact on your choices or life direction. So when SHOULD you take advice and when SHOULDN’T you? Use these questions: 1. Is the person giving you advice where you want to be? If you wouldn’t want to trade places with them, why would their advice be appropriate? Is that friend giving you health advice living their own advice? 2. Are they an expert on that topic? Are...
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Tiger Woods reveals insane daily training routine from the prime of his golf career

Even though he’s slipped off the top perch in recent years because of injuries and off-the-course issues, Tiger Woods hasn’t forgotten about the days when he was the most physically dominant golfer on the PGA Tour. [RELATED1] Woods had the chance to remind himself of those peak years recently when he was traveling with fellow golfer Justin Thomas—who is pretty physically fit himself —and revealed the daily routine he used to stay in shape in an interview with the Golf Channel . [RELATED2] Thomas, who won the 2017 PGA Championship and added 15lbs of muscle to his frame last season , asked Woods, “What did you used to do when you were about my age?” Here was Woods’ answer: “Well, I used to get up in the morning, run four miles," Woods said. "Then I’d go to the gym, do my lift. Then I’d hit balls for two to three hours. I’d go play, come back, work on my short game. I’d go run another four more miles, and then if anyone wanted to play basketball or tennis, I woul...
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The best and worst time to eat a fatty meal

When it comes to nutrition and fitness, timing is everything. For example, recent research found that when guys ate carbs after exercise, they torched more fat in the three hours post-workout than if they ate carbs before. Now, scientists have pinpointed an optimal time to eat saturated fats to minimize their negative effects. In the Texas A&M Health Science Center and Texas A&M AgriLife  study , researchers discovered what makes saturated fats "bad" may have more to do with when you eat them than anything else. "[Because] chronic inflammation is determined by what saturated fats you have in your diet and when you eat them...the best time to eat a high-fat meal is early in the morning," says study author David Earnest, Ph.D.  (Hello, bacon and eggs!) "And probably the worst time is late at night." Researchers are unclear on why, but saturated fat produces the greatest degree of inflammation when consumed late at night, increasing your...
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7 gross workout habits that wreck your skin

Diana Kelly Today Claire Benoist Sure, you hit the gym for your health , but looking good is also a big motivator behind buckling down. And you know what doesn’t look good on a chiseled body ? A fungal infection. Or discolored toenails. Or an infected wound. Yup, we can almost guarantee that no girl is going to be OK with that. The secret to keeping your skin safe from the creepy crawlers in the weight room, dugout or open water: Not slacking when it comes to covering up and cleaning up. [RELATED1] Use this guide to grade your hygiene habits and shield your skin from unsightly infections, like heat rash, eczema, and athlete’s foot. Skin health from Men's Fitness http://ift.tt/2u0SmvI
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Staying physically fit may help you stay mentally young, study finds

Brain health has been a hot topic lately—especially now that an estimated one in 10 Americans over 65 are living with Alzheimer's in 2017. In the past, studies have shown that exercise can keep your brain healthy as you age, and a new study published in the  Journal of Alzheimer's Disease found even more evidence to support those findings.  In the study from UT Southwestern, researchers had older people with a high risk of developing Alzheimer's take memory and other mental tests to measure their brain function , and used their VO2 max ratings to gauge their fitness levels. (Using VO2 max ratings sets the study apart from past research, which relied on people to self-report their own fitness levels.) Participants' brains were also scanned to see how well their white matter—the bundles of nerves in the brain that affect learning, brain function, and communication between different parts of the brain—was functioning. Of the patients, who all had early sign...
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2 key tips for growing a beard

So you've decided to quit your life as a baby-faced All-American type (or New York Yankee) and grow a beard. Congrats. (No, really: Beards make guys look like boyfriend material in a woman's eyes , according to research.) But like any transition, growing out a manly beard takes some adjustment. As you start on your journey toward Paul Bunyanhood—or at least the intrepid ruggedness your great-granddad would've been proud of—keep these key pointers in mind. [RELATED1] Expect a wait Usually, going from a clean shave to an even remotely full beard will take at least a month, depending on how quickly (and how thick) your hair grows. Bide your time and resist shaving or excessive trimming. This is the time in the beard growing cycle that divides men from boys. Besides finding out if you can actually grow a beard, you’ll discover just how strong your willpower is by resisting the urge to shave it off. [RELATED2] The itch is nothing to worry about If you’re not used...
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Jason Statham to play assassin in ‘The Killer's Game' after ‘Fast and Furious’ spinoff: report

Jason Statham is starting to challenge Dwayne “The Rock” Johnson as the busiest man in Hollywood. With his mega-monster shark film The Meg coming up in August and a Hobbs and Shaw spinoff with Johnson on the horizon, Statham just keeps on adding projects.  [RELATED1] Statham already is set to return for the sequel Spy 2 with Melissa McCarthy. He's developing a Hong Kong action thriller with STX Entertainment. Now, he has another badass role on the horizon: veteran hitman. Statham is circling the lead role in The Killer’s Game , with xXx: The Return of Xander Cage director D.J. Caruso behind the camera, according to an exclusive in The Hollywood Reporter . [RELATED2] The film is based on Jay Bonansinga’s novel, and follows “a veteran assassin who is diagnosed with a life-threatening illness and takes a hit out on himself to avoid the pain that is destined to follow. After ordering the kill, he finds out that he was misdiagnosed—and must then fend off the army o...
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Gluten-free Chinese fried rice

"For a first-timer wanting to cook something Chinese and easy," says Ed Schoenfeld, managing partner and creator of New York's Chinese hotspots RedFarm and Decoy , "I'd suggest making a home-style fried rice using some previously cooked leftover protein." It doesn't matter whether you're cooking with beef, chicken, pork, or shrimp—that protein becomes a muscle-building base for an effortlessly tasty meal. [RELATED1] And by cooking the rice in advance (anything from short-grain to long-grain will work, Schoenfeld says) and keeping it chilled in the fridge, you can have all the ingredients prepped and ready to go, and have dinner ready in no time. 3 Ingredients  2 Tbsp vegetable oil 2 eggs, beaten 1/2 cup yellow onion, finely chopped 1 tsp salt 2-3 cups rice, cooked and chilled 1/2-1 cup cooked protein of your choice (beef, chicken, etc.) 1-2 Tbsp gluten-free soy sauce 1/4 tsp white pepper, finely ground 1/2 cup scallion...
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How to naturally burn more fat

Want a great way to lose weight and burn fat that’s all natural? There’s a solution for you that you could use in partnership with your training to help drop weight . Weight isn’t all about the ratio of cheeseburgers to hours logged on the treadmill. An immune-fighting chemical you already have in your body could blast fat and suppress appetite. A study at the Sahlgrenska Academy, University of Gothenburg, Sweden, researched interleukin-6, a molecule that fights infection, and its role in weight loss. The researchers looked at mice and found that interleukin-6-deficient mice were on the plump side, while the mice injected with interleukin-6 had a faster metabolism. Moreover, the chemical affects satiety so that you don’t crave fries and ice cream quite as much.  [RELATED1] All in all, increasing your body's levels of interleukin-6 may help: Regulate metabolism Speed up fat burn Reduce hunger Of course, interleukin-6 won't be a weight-loss magic bullet if yo...
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Uncle Drew movie trailer: Kyrie Irving and an All-Star cast unite for epic street ball tournament

Uncle Drew has transformed from a Pepsi-funded viral series starring NBA All-Star Kyrie Irving into a feature-length film. For those of who who haven't seen the hilarious web series: Uncle Drew is based on Irving, who masquerades as an old-school baller assembling his old team to return to the basketball court. The disguised Irving completely demolishes the competition, and often brings along at least one athlete or celebrity in each episode. And while it might be hard to believe, Uncle Drew has been sharking local streetball games for five years . (If you need some catching up,  here are all of the episodes . We'll wait.) [RELATED1] This summer, Uncle Drew is hitting the big time with his own movie. Uncle Drew will also star Irving, Shaquille O’Neal , Chris Webber, Nate Robinson, and Lisa Leslie, just to name a few. The plot we know so far: Dax (LilRel Howery), an enterprising guy who knows talent when he sees it, calls on Uncle Drew to lead a team in a basketba...
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52 foods that boost penis health, supercharge libido, and increase pleasure

Christina Simonetti Today To boost the health of one of your favorite body parts and ensure it stays at its prime, you must first consider  what’s hurting your penis . From stress to sleep deprivation to alcohol consumption, and even a bad attitude, there are a number of things that harm your sperm, testosterone production, and crush your desire to get busy. However, upping your intake of specific foods can actually have the opposite effect. That's right, you can eat to boost your sex life. [RELATED1] Whether you  can’t get a hard-on , or just want your sex drive to surge, you can fuel your body (and your penis) with foods that make everything run smoothly. That means eating foods that contain high amounts of omega-3 acids (to improve blood flow to the penis) to ones that have special enyzmes that can boost your libido to others that include powerful pleasure-boosting minerals (like zinc, magnesium, and selenium) to foods rich in the vitamins B, C, D, and ...
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What Are the Best and Worst Foods?

I’ve always pictured my role primarily as providing the latest science, but you can’t understand all the new discoveries without a good foundation. The Dietary Guidelines for Americans has a chapter on food components to reduce. But, when they say things like “reduce intake of solid fats (major sources of saturated and trans fatty acids),” what does that mean in terms of which foods to cut down on? Similarly, there’s a chapter on nutrients we should increase our intake of, so-called “shortfall nutrients.” But, when they say we need more magnesium, for example, what does that mean in terms of actual food? There’s no magnesium aisle in the grocery store. In my video  What Are the Healthiest Foods?   I analyze 20 different types of foods to see, based on the federal guideline criteria, which are the healthiest and which are the least healthy. There are a lot of fascinating charts in the video, so I encourage you to check it out. To give a better idea of which foods to eat a...
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14 ways you're good in bed and don't even know it

Vanessa Marin Today Is there any more universal desire among dudes—hell, among anyone—than being good in bed ? Heck, most people would love to be simply above average, let alone an all-time Casanova. But a lot of the signs that you’re skilled in the sack are more subtle than you might realize. (No, you don't have to be a porn star. And by the way, the ideal penis size probably isn't what you'd think .) Here are 14 signs that you’re good in bed—and that you might not even know it. Sex tips from Men's Fitness http://ift.tt/2u0SmvI
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Photos: James Bond through the years

Matthew Jussim Today The name’s Bond— James Bond . The iconic super spy has been front and center in one of the most popular film franchises of the last 50 years. And while the ever-changing cast of actors chosen to portray the fabled spy—Sean Connery, Roger Moore,  Daniel Craig —has made their own mark, many traditions remain. [RELATED1] The tuxedo's always been a staple. The code name will always be 007. The martinis will be shaken, not stirred. And there will always be a bevy of badass Bond girls . [RELATED2] And, as of early 2018, we'll have some more continuity to look forward to: After years of rumors, Craig  confirmed he'll reprise the role for another film (possibly two) and take Bond into the next generation. [RELATED3] Here’s a look at all the major Bond films through the years, and the actors who played the badass spy. Movies and TV from Men's Fitness http://ift.tt/2u0SmvI
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9 stunning photos of 2018 'Sports Illustrated' Swimsuit Issue cover model Danielle Herrington

Danielle Herrington sizzles on the cover of the 2018  Sports Illustrated Swimsuit Issue  wearing a barely there string bikini. The up-and-coming model became an overnight sensation after the cover was revealed on February 13. But she's also making history as the third black woman to land the coveted spot. Beyoncé was on the 2007 issue, 10 years after Tyra Banks graced the cover. [RELATED1] "I dedicate this to all the young girls out there," the California native wrote in an Instagram post . "Work hard, surround yourself with good people who believe in you and your DREAMS WILL COME TRUE!" Here are nine drop-dead gorgeous photos of the  Sports Illustrated   stunner Herrington. Celebrities from Men's Fitness http://ift.tt/2u0SmvI
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Photos: What 12 'Black Panther' actors look like in real life

Erin Alexander Today We're obsessed with  Black Panther — along with every other fan of the  Marvel Cinematic Universe . Prior to hitting theaters, the film's already recieved rave reviews and is on track for a record-breaking box office opening weekend, according to  CNN Money . With a stellar cast including  Chadwick Boseman , Michael B. Jordan , and Lupita Nyong'o (just a few all-stars from the film's lineup),  Black Panther  promises to be a breakthrough superhero movie thanks to its triumphant representation of African history (albeit a fictional one) and top-notch direction from Ryan Coogler. [RELATED1] Applauded for its celebration of black culture and heritage via costume, makeup (face and body), and hair, Black Panther 's entire cast was transformed. If you're heading to see the flick in theaters, keep an eye out for these 12  Black Panther  actors. Here are the characters they'll portray in the smash-hit Marvel film (a...
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The gentleman’s guide to Valentine’s Day grooming

So it’s finally Valentine’s Day, and  you finally asked out that person  you’ve been thinking about for weeks. Now that you’re standing there with your crush in front of you—and we’re not talking about their Instagram—you want to make an unforgettable  and  positive impression. That means you need to engage the other four senses. Sure, your  Tinder photos are majorly right-swipe-able , but what does your skin feel like? And how do you smell? When it comes to grooming we’d like you to take a guilty-until-proven-innocent kind of approach. [RELATED1] So before you rendezvous at the trendiest bar in town (that’s the one with the most candles and/or Edison bulbs), get your grooming routine in order. Ask yourself: Do I look, feel, smell, and taste (yes,  taste ) good? Here’s a guide to help you say yes to all of the above. Have fun. Bring gum. Good luck. Relationships from Men's Fitness http://ift.tt/2u0SmvI
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The 15 most basic facts about building muscle

Pete Williams, C.P.T. Today When it comes to building muscle , there are numerous theories, methods, and preferences. Whether the goal is improved health , aesthetics, performance, or a combination of all three, there is no shortage of advice to help you get there. So much so that it can sometimes become overly complicated and you forget about the basic facts. But, it's simpler than it seems. [RELATED1] Getting stronger isn’t just about what takes place in the gym, though that’s a key component. How you tackle the rest of your day and night, including sleep , goes a long way to determining how or if you build muscle. Here are the 15 most facts about muscle building from how to eat, train, live, and more. Bulk up from Men's Fitness http://ift.tt/2u0SmvI
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How to maintain single-digit body fat

Amy Roberts, C.P.T. Today According to the American Council on Exercise, essential body fat for men is 2 to 5 percent, and the “athlete” range is 6 to 13 percent. However, “although single digits seems enticing, low double-digits are just as impressive and easier to attain and maintain,” says Angel Aulet , an International Physique League Athletic Pro and personal trainer and group fitness instructor at serveral boutique gyms in NYC. “The average man can live his entire life with 12 or 13 percent and still have abs and look good—I’ve been there for the last 12 years.” (He’s not a complete freak of nature; he was in the more mortal 16 to 17 percent range before that.) [RELATED1] That said, if you’re starting at around 15 percent right now, you can work to get yourself down into the hallowed single digits in about two months, at least temporarily. Aulet does it before his shows and photo shoots, but he warns: It ain’t pretty. “Expect mood swings!” he jokes (kind of). ...
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Stressed out? Here's how running can help.

Running away from your problems is exactly how you should handle crushing omnipresent stress, according to new research from Brigham Young University. In the study, published in the journal Neurobiology of Learning and Memory , researchers found running prevents stress from wreaking havoc on your brain—particularly on the part tasked with learning and memory. [RELATED1] Researchers conducted the experiment on mice. One group was encouraged to run on a wheel during a four-week period, averaging about three miles per day (pretty good for rodents). The other group of mice was sedentary. Half of each group was then introduced to stressful situations, like walking on a raised platform and swimming in cold water. Researchers measured the mice's brains one hour after they induced stress to measure long-term potentiation, aka LTP—a process during which the connections between neurons are strengthened over time in the hippocampus. This is how memories are formed and ...
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Love is Fattening 

It’s Tuesday night and I’ve run out of toilet paper. Walking the two and a half blocks to my neighborhood CVS, I step inside and chuckle smilelessly, eyeballing the egregiously festive decor glued to every visible surface. Visually wading through an explosion of vulgar red and pink balloons, I-love-you candies, cards, and toothy grins stapled […] The post Love is Fattening  appeared first on Fitness Gurls Magazine . from Fitness Gurls Magazine http://ift.tt/2toV7qm
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2018 NBA All-Star Weekend preview: 5 under-the-radar players you need to watch

Brian Riley Today This year, NBA All-Star Weekend will take place in Los Angeles, CA, which is a guarantee that every event will be jam-packed with stars on the court and in the audience. Typically, the All-Star Game on Sunday is dominated by the most prominent players. But if you look close enough, every event this weekend is sprinkled with a low-key baller or two who's planning on making a statement rather than just enjoying the long weekend. Take a look at some of the most fit and under-the-radar ballers who are almost a lock to dazzle the crowd in their respective events. [RELATED1] Basketball from Men's Fitness http://ift.tt/2u0SmvI
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5 physical signs you're at risk for health problems

Cathy Garrard Today We’ve all had mornings where our mugs look a little bit off—call them bad-face days—because we didn’t sleep enough , caught a bug, or partied too hard . But if you consistently notice any of these five physical changes, it may not be a temporary problem. [RELATED1] We asked top dermatologists to decipher when subtle shifts are perfectly normal, and when they may be a sign you should see a doctor. Skin health from Men's Fitness http://ift.tt/2u0SmvI
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Turkey mushroom muffins

These lean, portable, bite-size turkey muffins are the perfect way to get your protein fix. Nutrition (per muffin) Protein: 18g; fat: 4g; carbs: 5g Recipe and photo courtesy of Lori Shaw, author of the Renaissance Feast e-cookbook. 12 Ingredients  Cooking spray 2 slices whole-grain bread ½ cup nonfat milk 1 lb mushrooms ¼ onion ¼ cup shredded carrots 2 garlic cloves 2½ Tbsp extra-virgin olive oil 1 tsp fresh thyme Salt and pepper, to taste 1 cup shredded zucchini 3 Tbsp red curry paste 2 lbs lean ground turkey ¾ cup finely shredded mozzarella cheese How to make it  Spray a 12-cup muffin tin well with cooking spray, and preheat oven to 375°. Tear bread into small pieces in a bowl, and pour milk over; let set. Add mushrooms, onion, carrots, and garlic to a large food processor, and pulse to finely chop. In a large sauté pan, heat extra-virgin olive oil over medium heat and sauté veggies with thyme and salt and pepper for about 1...
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