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    7 Reasons Why You Absolutely Need Vitamin D

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    Eat more vitamin-rich foods and get a daily dose of natural sunlight, and you could gain a fuller head of hair, leaner abs, and more.If you’re like most working Americans, you more or less drag yourself out of bed in the dark, trudge your way to work, then sit in a fluorescent-lit office space for 10 hours, after which you make the same grudging trek back home… in the dark. Sure, this is a morose depiction of day-to-day life—but in winter, this isn’t a far cry from the truth. Problem is, all this time in the dark, or at least away from natural sunlight, is causing many of us to become deficient in vitamin D. And, regardless of whether we’re in a balmy spring, scorching summer, or the dreary, chilly months that stretch from fall to winter, our basic needs don’t change. We desperately need the sunshine vitamin. Here are the 7 most important reasons why.Talk to your doctor about taking a supplement. You want up to but no more than 4,000 IU a day, per the Institute of Medicine. 1. Stronger, healthier teeth More

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      in Food

      Nutritionists Pick 49 Healthiest Fast Food Meals You Can Order

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      Healthiest fast food is kind of an oxymoron. Whether it’s for convenience or cravings, though, sometimes the drive-thru is unavoidable. You can definitely hit Micky D’s without wrecking your six-pack, but most of the mouth-watering options your eyes (and stomach) gravitate toward will set you back a few days. And even some of the healthier fast food options at most places are packed with sodium, which can add to water retention and bloating, points out New York-based nutritionist Jessica Cording, R.D.

      Rather than rolling up and trying to guess what you think is the least offensive option, we’ve tapped a handful of nutritionists to tell us exactly what to order at every fast food restaurant. Now, some of these experts are advocates of not breaking any nutrition rules—even at the drive-thru, which means you’ll be ordering a la cart and tossing half the meal just to score the perfect portion of protein, carbs, and fats. Other R.D.s are a bit more lenient, adopting the attitude that you can enjoy a signature burger as long as you’re not doing it every week. Even with this carpe diem, though, they recommend opting for the best of the worst to minimize damage.
      There are a few blanket rules everyone should follow when getting anything to-go, says Alexandra Miller, RDN, LDN, corporate dietitian at Medifast. The most important: Skip the soda, opt for lean meats, order salad dressing on the side, and keep condiments to a minimum. That way you minimize the amount of added sugar and salt you’re getting.
      As for exactly what combo meal you should opt for, check out the healthiest fast food options at 49 of your favorite drive-thrus and restaurants.

      Healthiest Fast Food Meals You Can Order
      The experts
      – New York-based nutritionist Keri Gans, R.D.N., author of The Small Change Diet
      – Michelle Shepherd, R.D., founder of Westcoast Nutrition
      – Nutrition and fitness expert, Janet Brill, Ph.D., R.D.N.
      – Nutritionist and transformational health coach Emily Littlefield, founder of Emily’s Powerfoods Living
      – New York-based nutritionist Jessica Cording, R.D.
      – Alexandra Miller, R.D.N., L.D.N., corporate dietitian at Medifast
      1. Carl’s Jr.
      What to order: Single All Natural Burger without the cheese and mayo or Chicken Club without the bacon; pair either with the Garden Salad, but only use half the dressing
      Approved by: Gans
      [carlsjr.com]
      2. Checkers
      What to order: Checker Burger or Big Chicken Deluxe
      Approved by: Gans
      [checkers.com]
      3. Chick-fil-A
      What to order: Grilled Chicken Sandwich with a fruit cup
      Approved by: Gans
      [chick-fil-a.com]
      4. Chipotle
      What to order: Salad with steak, black beans, roasted chili corn salsa, and either cheese or guacamole
      Approved by: Gans
      [chipotle.com]
      5. Dairy Queen
      What to order: Garden Green Salad with grilled chicken or Grilled Chicken Sandwich with a side salad
      Approved by: Gans
      [dairyqueen.com]
      6. Del Taco
      What to order: Fresco Bowl Pollo Asado with avocado
      Approved by: Gans
      [deltaco.com]

      7. Captain D’s Seafood Kitchen
      What to order: Grilled salmon over rice with a double order of broccoli as the sides
      Approved by: Gans
      [captainds.com]
      8. Dunkin Donuts
      What to order: Two Egg White Flatbreads, but take the egg out of one, add it to the second sandwich and toss the first flatbread
      Approved by: Shepherd
      [dunkindonuts.com]
      9. El Pollo Loco
      What to order: Chicken Black Bean Bowl
      Approved by: Shepherd
      [elpolloloco.com]
      10. Famous Dave’s
      What to order: Bowl of chili
      Approved by: Shepherd
      [famousdaves.com]

      11. Hardee’s
      What to order: Build your own burger with a quarter-pound Little Thickburger, extra lettuce, tomato, onion and light ketchup; opt for the low-carb Thickburger on non-training days.
      Approved by: Shepherd
      [hardees.com]
      12. Jack in the Box
      What to order: Whole grain chicken fajita pita and apple bites
      Approved by: Shepherd
      [jackinthebox.com]

      Courtesy image

      13. Jimmy John’s
      What to order: Vegetarian or Totally Tuna 8-inch sandwich, but tear off half the bun and eat sandwich open faced
      Approved by: Shepherd
      [jimmyjohns.com]
      14. Qdoba
      What to order: Four tacos filled with grilled chicken, beans, veggies, salsa, guacamole, and pico de gallo
      Approved by: Brill
      [qdoba.com]
      15. Roy Rodgers
      What to order: Grilled Chicken Sandwich with a baked potato, side salad, and an apple
      Approved by: Brill
      [royrogersrestaurants.com]
      16. Schlotzky’s
      What to order: Homestyle Tuna Wrap
      Approved by: Brill
      [schlotzskys.com]
      17. Sonic Drive-In
      What to order: Grilled Chicken Sandwich with apple slices
      Approved by: Brill
      [sonicdrivein.com]
      18. Taco Bell
      What to order: Black Bean Burrito with guacamole, salsa, veggies, and rice
      Approved by: Brill
      [tacobell.com]

      19. Subway
      What to order: Any of the Fresh fit sandwiches, but the best is probably turkey breast with extra veggies and no mayo
      Approved by: Brill
      [subway.com]
      20. Steak ‘n Shake
      What to order: Chili, vegetable soup, and applesauce
      Approved by: Brill
      [steaknshake.com]
      21. Tim Horton’s
      What to order: Oatmeal with 1% chocolate milk
      Approved by: Brill
      [timhortons.com]
      22. A&W
      What to order: Bacon Double Cheeseburger with signature sauces, but take off the bun.
      Approved by: Littlefield
      [awrestaurants.com]
      23. Arby’s
      What to order: Roast Turkey Farmhouse Salad and a Chicken Sandwich. Add the protein from the sandwich to the salad and toss the bread.
      Approved by: Littlefield
      [arbys.com]
      24. Atlanta Bread Co.
      What to order: Choose either the Bacon Morning Classic, Spanish Omelet, or Tomato Bacon Omelet and add a side of whole grain oatmeal and fresh fruit salad.
      Approved by: Littlefield
      [atlantabread.com]
      25. Auntie Anne’s
      What to order: Jumbo Pretzel dog or mini dogs, bread removed, with mustard.
      Approved by: Littlefield
      [auntieannes.com]
      26. Au Bon Pain
      What to order: Mayan Chicken Harvest Hot Bowl
      Approved by: Littlefield
      [aubonpain.com]
      27. Baja Fresh
      What to order: Order the Baja BBQ Chicken Salad and Tasty Burritos, then take out the burrito meat, veggies, and toppings and add them to the salad. Toss the tortilla.
      Approved by: Littlefield
      [bajafresh.com]

      28. Bojangles
      What to order: Order two grilled Chicken wheat wraps, a side of green beans, and a grilled chicken salad. Take the protein from the wrap and put it on your salad.
      Approved by: Littlefield
      [bojangles.com]
      29. Boston Market
      What to order: The half chicken
      Approved by: Littlefield
      [bostonmarket.com]

      Courtesy image

      30. Starbucks
      What to order: Choose any two breakfast sandwiches, take off the muffins and eat the rest
      Approved by: Littlefield
      [starbucks.com]
      31. KFC
      What to order: Order the Kentucky Grilled Chicken breast or thigh, corn on the cob, green beans, and house side salad. Put the chicken and veggies on the salad instead of using dressing, or use Light Italian dressing.
      Approved by: Cording
      [kfc.com]
      32. Krystal
      What to order: Order three of the bacon or sausage toast sandwiches, but eat just the egg and cheese and toss the bread and meat.
      Approved by: Cording
      [krystal.com]
      33. Long John Silver’s
      What to order: Baked Cod or Baked Shrimp with seasoned green beans and a baked potato
      Approved by: Cording
      [ljsilvers.com]
      34. McDonald’s
      What to order: Order either a salad with grilled chicken and no dressing, an Artisan Grilled Chicken Sandwich, or the Egg White Delight McMuffin.
      Approved by: Cording
      [mcdonalds.com]
      35. Moe’s Southwest Grill
      What to order: Skip the wrap and order a “streaker,” which is no tortilla or shell. Fill with lean proteins like chicken, tofu, fish, or scrambled eggs, beans, lots of veggies, and cilantro. Skip the rice and stay light on dips, sauces, and cheese.
      Approved by: Cording
      [moes.com]
      36. Mrs. Winner’s Chicken & Biscuits
      What to order: Order fried chicken and a side of green beans, but scrape breading off the chicken and eat just the white meat.
      Approved by: Cording
      [lovemrswinners.com]
      37. Panera Bread
      What to order: Order either the Lentil Quinoa Broth Bowl with chicken or egg; Avocado, egg white, and spinach Breakfast Power Sandwich; or Classic Salad with Chicken, all with an apple on the side.
      Approved by: Cording
      [panerabread.com]
      38. Pizza Hut
      What to order: One slice of small, thin & crispy or skinny slice with veggies on top and a side garden salad. Order naked, non-breaded wings to put on top of the salad.
      Approved by: Cording
      [pizzahut.com]
      39. Popeyes Chicken & Biscuits
      What to order: Order off the “live well” menu: Red Beans & Rice or Chicken & Sausage Jambalaya, plus a side of green beans.
      Approved by: Cording
      [popeyes.com]
      40. Potbelly Sandwich Works
      What to order: Opt for a T-K-Y Skinny on multigrain bread for leaner protein and 1/3 less meat and cheese than their regular sandwiches.
      Approved by: Cording
      [potbelly.com]
      41. Waffle House
      What to order: Two eggs, one serving of City Ham, dry whole wheat toast, and tomatoes
      Approved by: Miller
      [wafflehouse.com]
      42. Wendy’s
      What to order: Power Mediterranean Chicken Salad or Asian Cashew Chicken Salad with dressing on the side
      Approved by: Miller
      [wendys.com]
      43. Whataburger
      What to eat: Whataburger Jr. or Grilled Chicken Sandwich with apple slices
      Approved by: Miller
      [whataburger.com]
      44. White Castle
      What to order: My Size Slider (either grilled chicken, original, or cheese slider) with applesauce and low-fat milk or water
      Approved by: Miller
      [whitecastle.com]
      45. Zaxby’s
      What to order: The Caesar-Grilled Salad with no croutons and dressing on the side or five chicken wings with celery (no ranch dressing or fries)
      Approved by: Miller
      [zaxbys.com]
      46. Burger King
      What to order: Whopper Jr. or Tendergrill Grilled Chicken Sandwich, no mayo on either and add a garden side salad
      Approved by: Miller
      [bk.com]
      47. Culver’s
      What to order: Value Basket: Butterburger single and a side salad with raspberry vinaigrette
      Approved by: Miller
      [culvers.com]
      48. In-N-Out Burger
      What to order: Protein Style hamburger, cheeseburger, or double double, which comes with a lettuce leaf instead of burger bun, and no sides
      Approved by: Miller
      [in-n-out.com]
      49. Taco John’s
      What to order: Breakfast Egg Burrito with salsa or pico de gallo, no sour cream or cheese or the Beef Taco Salad with house dressing on the side
      Approved by: Miller
      [tacojohns.com]

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      in Food

      Today's Convenient Canned Seafood Packs a Sustainable, Flavorful Punch

      by

      We’ve come a long way from Chicken of the Sea. Today, you can enjoy seafood beyond the confines of a deli or restaurant—though we’d avoid Subway with the whole no-tuna-found-in-its-tuna fiasco. Brands are offering gourmet delicacies you can eat directly out of a can or pouch while camping in the backcountry, hiking a 14er or simply whipping up a quick lunch at home. And it’s not just tuna. With today’s canned seafood, you can snack on smoked mussels, fragrant sardines, and octopus in garlic-infused olive oil.

      Seafood is a superfood in its own right, providing muscle-, heart-, and bone-healthy omega-3 fatty acids as well as key vitamins and minerals. You get lots of sustaining protein with little fat. Moreover, all of these picks rank high in sustainability. Some are caught without bycatching—where other sea life, like turtles and sharks, are mistakenly caught. Others are traceable from ocean to pantry. And all are packaged sustainably; tin is completely recyclable and in the case of pouches, Safe Catch offers a recycling program if your community doesn’t accept them.

      “Canned seafood is versatile, convenient and budget-friendly,” says Katie Wagner, a spokesperson for the National Oceanic and Atmospheric Administration (NOAA) Fisheries.
      It can be thrown in a backpack and stored on tiny apartment shelves. And they don’t require cooking—just open a can and eat these gourmet options below on their own for Or add them to a salad for a fancy, uber-healthy (and quick and easy) meal. Consider this pouched and canned seafood the Feast of the Sustainable Fishes.
      1. Patagonia Provisions Mussels
      From the outdoor industry leader in all things environmentally sustainable comes a three-pack of canned mussels that could pass for a flavor-packed bistro appetizer in a blind taste test. The mussels are sourced from Spain, where they’re grown on long, underwater ropes (one of the most sustainable types of aquaculture) and harvested by a family who’s been in the mythiculture biz for generations. The muscles naturally filter the water around them by feeding on microplankton, which both improves the water quality and doesn’t require additional feeding for harvesting. These European Union organic mussels come in three flavors: Lemon Herb, Savory Sofrito and Smoked. Each tin contains 15g protein.
      [$21, 3 cans; patagoniaprovisions.com]
      Get it

      2. Güeyu Mar Chargrilled Sardine Tails in Escabeche
      As craft as it gets, these hand-cut sardines are grilled over an open fire of holm oak wood and packed in escabeche sauce—a traditional Spanish medley of premium olive oil, vinegar, onion, paprika and spices. Chef Abel Álvarez cooks everything in his intimate restaurant on the northern coast of Asturias. Each sardine is flipped one by one on the grill and packed by hand. Sardines have healthy omega-3s as well as calcium and vitamin D. Serve as small bites while hosting a dinner party or picnic with crusty bread. The sardines meet Marine Stewardship Council certification, which indicates the fishery meets international best practice for sustainable fishing.
      [$21.49; lata.shop]
      Get it

      3. Wild Planet Albacore Wild Tuna
      Wild Planet strictly utilizes pole or line catching to avoid bycatching—when other sea life is mistakenly caught in netting. The company also partners with Trace Register, which allows them to track each boatload of albacore from catch to can to shelf. The tuna is caught, immediately frozen, cleaned, trimmed and packed, then cooked once in the can with just a touch of sea salt—no water. Each flaky, flavorful serving has 21g protein.
      [$24, 4 cans; wildplanetfoods.com]
      Get it

      4. José Gourmet Octopus in Olive Oil with Garlic
      Cool artwork adorning each recyclable package of octopus nestled in high-quality olive oil and garlic aside, this Portugal-based product ranks high in sustainability. From ensuring all seafood is caught with environmentally sound fishing gear and handled by its own employees, to sustainable practices of waste resulting from fishing, to aligning with seasonality to optimize both the rhythms of nature and the ideal nutritional value, this brand’s offerings are feel-good (and taste-good). Octopus is high in Omega-3 fatty acids, vitamin B-12, and selenium, an essential trace mineral. Carried by Food52 for U.S. distribution.
      [$39.98/2 4oz. cans; food52.com]
      Get it

      5. Safe Catch Wild Pacific Pink Salmon Pouch
      These sashimi-grade salmon steaks are hand-tested to ensure they’re 25 times lower in mercury than what the FDA demands. (The founder’s mother developed mercury poisoning after eating tuna daily.) These individual packages are void of any water or other fillers—they’re just packed with rich omega-3 fatty acids and salmon’s natural oils. Safe Catch follows the Monterey Bay Aquarium Seafood Watch program, which sets standards in sustainable fishing practices to help protect turtles and other sea life from being harmed. Each pouch has 21g protein; add to salads or fork it out of the pouch if you’re on the go.
      [$35.99/12 pack of 3-ounce packages; safecatch.com]
      Get it

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      in Food

      Best Plant-Based, Low-Carb Pasta Options

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      Breaking news: Pasta isn’t bad for you. Yes, it does get a bad reputation these days with evidence building on how harmful refined carbohydrates can potentially be for your health—but that’s not all pastas. Some can actually be good for you. Nowadays there are plenty of better-for-you options that pack a real nutritional punch compared to traditional pastas. For example, there are gluten-free, low-carb pasta options comprise bean-, lentil- and ancient grain-based noodles.

      So how do you know which low-carb pasta is the healthier kind? As a general guideline, start by looking for those with at least 5g fiber and 10g protein per serving—as well as less than 2g total sugar and minimal sodium. For an added nutritional boost, choose pastas made with whole (or ancient) grains or veggies. Here are our favorite healthier pastas to pick up from the store—cook, twirl, enjoy.

      Best Plant-Based, Low-Carb Pasta Options
      Courtesy Image1. Ancient Harvest Supergrain Rotini Pasta
      Ancient Harvest, a pioneer in ancient grain-based pastas, is now offering a new “Supergrain” pasta made from amaranth, quinoa, and brown rice. It’s made with just three ingredients. You guessed it: brown rice flour, amaranth flour, and quinoa flour. It also wins point for being gluten-free and non-GMO.
      Per 4 oz serving:
      Fiber: 6 grams
      Protein: 12 grams
      Sodium: 0 mg
      [$6 for 8 oz box; ancientharvest.com]
      Get it

      Courtesy Image
      2. Banza Pasta
      Banza pastas are made from chickpeas and have 50 percent more protein, triple the fiber, 25 percent fewer net carbs, and 20 percent fewer total carbs compared to average pastas on the market.
      Per 3.5 oz serving:
      Fiber: 8 grams
      Protein: 20 grams
      Sodium: 40 mg
      [$25 for six pack; eatbanza.com]
      Get it

      Courtesy Image
      3. Brami Lupini Bean Pasta
      Made with two simple ingredients—semolina wheat and lupini beans—Brami Lupini Bean Pasta packs 60 percent more protein, three times more fiber, and 25 percent fewer net carbs than regular noodles. Serious bonus: It actually tastes like real pasta, unlike other “healthy” types.
      Per 3.5 oz serving:
      Fiber: 11 grams
      Protein: 21 grams
      Sodium: 10 mg
      [$25 for six pack; enjoybrami.com]
      Get it

      Courtesy Image
      4. The Only Bean Organic Black Bean Fettuccine
      This pasta is made with only one ingredient: organic black soybeans, packing a whopping 44 grams of plant-based protein per serving. It’s also organic, gluten free, non-GMO, vegan, and kosher.
      Per 3.5 oz serving:
      Fiber: 18 grams
      Protein: 44 grams
      Sodium: 5 mg
      [$29 for six pack; theonlybean.com]
      Get it

      Courtesy Image
      5. Explore Cuisine Edamame Pasta
      Explore Cuisine’s Edamame Spaghetti provides a full balance of plant-based protein and fiber. It’s made with just one protein-packed ingredient: organic edamame bean flour.
      Per 3.5. oz serving:
      Fiber: 23 grams
      Protein: 42 grams
      Sodium: 0 mg
      [$7 for 8 oz box; explorecuisine.com]
      Get it

      Courtesy Image
      6. Sfoglini Beet Fusilli
      Sfoglini’s Beet Fusilli combines fresh cold-pressed beet juice with organic durum semolina flour. Its earthy flavor makes for some truly unique and tasty pasta dishes.
      Per 4 oz serving:
      Fiber: 6 grams
      Protein: 16 grams
      Sodium: 30 mg
      [$8 for 16 oz box; sfoglini.com]
      Get it

      Courtesy Image
      7. Pasta Lensi Red Lentil Pasta
      Unlike other legume pastas, Pasta Lensi is made from one simple ingredient—lentils. This healthy, gluten-free variety is high on fiber and plant-based protein.
      Per 3.5 oz serving:
      Fiber: 17 grams
      Protein: 26 grams
      Sodium: 5 mg
      [$19.35 for three pack; pastalensi.com]
      Get it

      Courtesy Image
      8. Veggiecraft Farms Cauliflower Penne
      Pasta made from cauliflower? Yep, you read all that right. It’s an easy way to get a full serving of veggies by simply using Veggiecraft Farms Penne Pasta as the base of your favorite dish. Made in Italy, these three-ingredient pastas are delicious and gluten-free. Other varieties include sweet potato and zucchini.
      Per 3.5 oz serving
      Fiber: 6 grams
      Protein: 23 grams
      Sodium: 25 mg
      [$7.35 for 8 oz box; veggiecraftfarms.com]
      Get it

      Courtesy Image
      9. Jovial Foods Einkorn Whole Wheat Spaghetti
      Einkorn is one of the most ancient species of wheat, which is now being rediscovered as a nutrient-rich whole grain—packed with protein, B vitamins, and more trace minerals than modern wheat.
      Per 4 oz serving:
      Fiber: 8 grams
      Protein: 18 grams
      Sodium: 0 mg
      [$3.69 for 12 oz box; jovialfoods.com]
      Get it

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      in Wellness

      How to Tell If You Have Lower Testosterone Levels

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      If we asked you what testosterone does, you’d undoubtedly mention things like build strength and muscle mass, and improve sex drive. In short, all the attributes we’ve come to equate with masculinity, especially when we’re at our peak in our late teens and early 20s. So, not surprisingly, when you no longer feel like the man you were and start to ask why, lower T is often the culprit.

      What is testosterone?
      Testosterone belongs to a class of male hormones known as androgens (aka steroids). It’s both androgenic (causing male physical characteristics) and anabolic (causing development and growth of muscle), the latter being far more interesting to the average guy trying to get jacked.
      Produced primarily in the testes and the adrenal glands, testosterone is involved with a variety of important processes in the body. It helps control development of male sex organs and kicks into high gear during puberty, when secondary sexual characteristics develop. These include not just an increase in size of the penis and testicles, but also the sprouting of facial and body hair. In addition, it’s typically accompanied by a growth spurt and the development of stronger, more visible musculature.
      As men mature, testosterone plays a critical role in sex drive, maintaining healthy red blood cell and sperm counts, and—drumroll, please—the maintenance and increasing development of muscle mass and strength.
      Signs of lower testosterone
      Testosterone doesn’t just get up and leave the body on a whim. Instead, the side effects sneak up on you as you age, first causing you to question how good you used to feel in the sack or in the gym. Then you start to notice your muscle-mass gains are nonexistent, and you’re actually getting smaller and weaker.
      Fatigue and a growing lack of interest in sex, training, and sports are the next indication that something’s just not right. Before you know it, you’re crying at movies and dog food ads.
      How to boost lower testosterone levels
      The good news: Lower testosterone doesn’t have to happen to you…or keep happening to you. There are steps you can take to eliminate the symptoms and get to the core of the issue. It starts with diet and exercise.
      Among the foods that can improve your natural testosterone production are oysters, which are rich in zinc; fatty fish, such as salmon and tuna, which have high levels of vitamin D; and eggs, which contain cholesterol, the building block of testosterone (note: you don’t want to overdue it with the cholesterol, since too much can lead to health issues down the road). Other good foods to prioritize for increased T levels include onions, garlic, spinach, and broccoli.
      In the gym, intense workouts involving large muscle groups, heavy resistance, and minimal rest between sets are the best prescription for T production. Compound movements such as squats, deadlifts, bentover rows, and bench press should be used in place of leg extensions, pec deck, and hyperextensions. It’s critical you stress your body to get the biggest hormonal surge, and isolation movements just don’t cut it.
      Finally, sleep is a critical part of the lower-T conundrum.
      If you don’t get eight hours of sleep per night, your body becomes catabolic. First, your body is unable to adequately recover from hard training sessions. Second, reduced sleep causes an increase in the manufacture of cortisol. This burns up muscle tissue, increases fat deposition (especially in the belly), and reduces testosterone production.
      How supps can help increase testosterone
      If you feel as if you may be experiencing reduced testosterone levels, take the quiz below to find out. Depending on the results, adding a supplemental testosterone booster might help put you back in the game. One good option to consider is Nugenix Total-T. You might be familiar with the supp from its appearance in this SNL skit:
      [embedded content]
      Think of Nugenix as a supercharged multivitamin. It’s got vitamins B6 and B12; zinc; L-citrulline malate (amino acid); Testofen®, a patented fenugreek extract (ayurvedic herb); ElevATP® Blend, a natural combination of ancient peat and apple polyphenols; and eurycoma longifolia extract, a plant in which the root is thought to heighten testosterone levels.
      Nugenix Total-T may increase sex drive, improve sexual function, and increase muscle strength and endurance in men suffering from lower testosterone.
      Do you have lower testosterone levels?
      To find out, tally up how many of the following you’ve experienced:
      1. Low sex drive: Any reduction is bad; a drastic drop-off signals problems.
      2. Difficulty achieving erection: If you depend on Viagra or Cialis, that’s not good.
      3. Significant loss of muscle mass
      4. Increase in body fat
      5. Fatigue and lack of energy: If you’re sleeping seven to eight hours a night yet feel sluggish, something’s wrong.
      6. Lack of enthusiasm: The inability to get excited about life in general is a sign of low T.
      7. Mood changes: Are you irritable or depressed most of the time? It could be hormonal.
      8. Low semen volume: A noticeable decrease in ejaculate isn’t normal.
      9. Hair loss: It could be on your head, but also on your face and body.
      10. Shrinkage of testicles: If your gonads feel smaller or softer to the touch, be cautious.
      Results
      If you answered “yes” to three or fewer of the above symptoms, you’re in pretty good shape. If you’re in the four to six range, you may have lower-T trouble brewing. It’s time to look closely at your diet and exercise regimen. Finally, if you’re experiencing seven or more of the symptoms, lower T is the likely cause.

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    • 138 Shares129 Views

      in Food

      10 meal prep recipes you can make in under an hour

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      Just because you’re making a lot of food doesn’t mean it has to take you a lot of time. Unshackle yourself from the kitchen—and whip up enough food for a week—with these easy, protein-packed recipes.You don’t have to be a bodybuilder to know that the power of meal prep is catching on. Meal prep—or, as your granny called it, “making enough leftovers for the week”—helps you stay on track with healthy eating. One problem with many meal prep recipes, however, is that they take too long to make. Who wants to spend hours and hours in the kitchen every Sunday? Solution: These 10 meal prep recipes get the job done, and take no longer than an hour to whip up.Toby Amidor is the owner of Toby Amidor Nutrition and author of The Greek Yogurt Kitchen and the upcoming The Healthy Meal Prep Cookbook. 1. Pistachio turkey meatballs More

    • 113 Shares119 Views

      in Food

      What Happens When You Go Vegan for Two Weeks

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      After going vegan for two weeks (the way of no flesh), here are the most important things our reporter learned.Ironman champion John Joseph. Boxer Cam Awesome. NFL running back Arian Foster. UFC fighters Nick and Nate Diaz. These are all: a) world-class athletes; b) people who could kick my butt; c) athletes who’ve gone vegan. Answer: all of the above. There’s even a growing community of bodybuilders who swear by the vegan lifestyle. So what’s it really like? A lifelong carnivore, I eat meat nearly every day. But whether or not you agree with the vegan code of honor—which is, basically: “Don’t kill animals to make your dinner”—you still have to respect people who back their words with action. With that in mind I went vegan for two weeks. Here are the eight most important things I learned.Jeff Wilser is the author of Alexander Hamilton’s Guide to Life. “Vegan” Doesn’t Always Mean “Healthy” More

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      Best High-Protein Snacks to Eat Anytime, Anywhere

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      Protein is essential for building and maintaining muscle. However, muscle isn’t just built after your workout is done. Consuming protein after your workout makes enzymes that allow key chemical reactions to take place within your body. These enzymes are crucial to regulating your body’s hormones, maintaining the fluid balance in your blood and tissues, and forming antibodies to protect your body from bacteria and viruses. Protein has many roles in your body, so it’s used constantly throughout the day. That’s why it’s important, not just for building muscle, but overall health to consume protein at every meal and in between—including high-protein snacks.

      Protein requirements vary per individual and specific goals, but overall you should aim to consume between 1.2-2.0 grams per kg body weight per day. Yes, that’s more than the generic RDA of 0.8 grams per kg body weight, which we find too modest; it’s the minimum you need from getting sick.
      High-protein snacks are key to getting your body the protein and amino acids in between meal periods—or if you’re going a few hours in between meals. A high-protein snack should provide at least 10 grams of protein per serving and be easy to eat at home or on the go. In addition, watch out for the added sugar content (keep it under 10 grams of added sugar) and make sure the ingredients are ones you’re familiar with. Take a look at these high-protein snacks (store-bought and homemade) to help you get protein all day long.
      Best High-Protein Snacks to Eat Anytime, Anywhere
      Joseph Gonzalez/Unsplash1. Hard Boiled Eggs
      Eggs are one of the best cheap protein sources, with each average egg providing 6 to 7 grams of protein. They’re versatile; cook up a frittata, shakshuka, or omelette for breakfast. For on-the-go snacks, hard boil half a dozen at the start of the week and store in the fridge.
      Protein per serving (2 eggs): 12 g protein

      Flavor-filled meat sticks made from grass-fed and free-range beef, venison, and turkey. Chomps2. Chomps Meat Sticks
      Chomps meat sticks are crafted with high-quality, sustainably sourced ingredients—including grass-fed beef and venison, as well as free-range, antibiotic-free turkey. With nine unique flavors like Italian-Style Beef and Pepperoni Seasoned Turkey, you’ll never get flavor fatigue. Plus they’re gluten-free, compatible with paleo, keto, and Whole30, and allergy-friendly.
      Protein per serving (1 Pepperoni Seasoned Turkey Stick): 10 g protein
      [From $14.99; chomps.com]
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      Kodiak Cakes Oatmeal Chocolate Chip Protein Balls Courtesy Image3. Kodiak Cakes Oatmeal Chocolate Chip Protein Balls
      In the morning, mid-day, late night, in the car, or on the trail, these protein balls are an easy, delicious way to get protein. They’re made with 100 percent whole grain oats and non-GMO ingredients for wholesome, nutritious snacking. Bonus: They’re easy to prepare (just add water and roll!).
      Protein per serving (2 balls): 20 g protein
      [$5.50; kodiakcakes.com]
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      Simply Snackin Bars Courtesy Image4. Simply Snackin Bars
      Simply Snackin make on-the-go protein snacks that are nourishing and simple. The bars only include real ingredients like grass-fed beef or chicken, free of antibiotics or added hormones. They’re void of gluten and artificial flavors or colors.
      Protein per serving (1 Chicken With Hemp Seeds bar): 11 g protein
      [From $36.80; simplysnackin.com]
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      Wonderful Pistachios Roasted & Salted No Shells Courtesy Image5. Pistachios
      Pistachios are the ultimate plant-based protein source as they contain all essential amino acids in adequate amounts for optimal health. The best part is they’re convenient on the go and don’t require any preparation. Additionally, they provide fiber, antioxidants, vitamins, minerals, and healthy fats to help your body refuel and recover before and after a workout
      Protein per serving (1.5 oz kernels): 10 g protein
      [From $5.99; amazon.com]
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      Scout Wild Albacore Tuna SCOUT6. Scout Wild Albacore Tuna
      Tuna is an excellent source of protein and these single-serve cans make it easy to store and travel with (just remember your can opener!). They feature hand-cut tuna fillets that are cooked and packaged to preserve omega-3 oils with nothing else added. The best part? In addition to protein, each 3-oz serving provides roughly 705 mg of healthy EPA and DHA Omega-3 fatty acids.
      Protein per serving (1 can): 21 g protein
      [$31.99/4 pk or $28.79/monthly subscription; enjoyscout.com]
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      Kize Bars Kize Concepts7. Kize Bars
      Kize Bars might be the cleanest protein bars you can buy. They taste more like a no-bake cookie or peanut butter fudge, and some flavors have as little as four ingredients.  Great as a high-protein snack, on-the-go fuel, or a healthy dessert.
      Protein per serving (1 bar) 10 g protein
      [From $29.99; kizeconcepts.com]

      Food Collection / Shutterstock
      8. Real California Cottage Cheese
      Cottage cheese is an excellent source of protein and contains relatively few calories.  It also provides an ideal combination of whey and casein. which provide quick- and slow-digesting protein. It’s packed with many other nutrients for health like B vitamins, calcium, phosphorus, and selenium. It’s also versatile enough to incorporate into different meals and snacks.
      Protein per serving (1 cup low-fat): 28 g protein
      [realcaliforniamilk.com]
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      Vital Farms Pasture-Raised Egg Bites, Uncured Bacon and Cheddar Cheese Vital Farms9. Vital Farms Pasture-Raised Egg Bites, Uncured Bacon & Cheddar Cheese
      Eggs are a great protein source (as we already mentioned) but sometimes you want to make them a little more exciting. Vital Farms Egg Bites are made with ethically sourced ingredients like pasture-raised eggs and cheese, and humanely raised meats. On top of that, they’re delicious and come in convenient packs to microwave and take with you anywhere in just 45 seconds.
      Protein per serving (2 bites): 18 g protein
      [vitalfarms.com]
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      Fage Total Greek Yogurt 0% Courtesy Image10. Fage Total Greek Yogurt
      Greek yogurt is a little different than its traditional counterparts. Greek yogurt is lower in sugar, higher in protein, and creamier than regular yogurt. It’s filled with not just protein but calcium, probiotics, and vitamin B. It often comes in single-serving portions, making it a great high-protein snack in between meals. You can also add to your favorite smoothie.
      Protein per serving (Fage Total 0% 6-oz container): 18 grams protein
      [$1.29; usa.fage]

      Purely Elizabeth Blueberry Walnut Collagen Protein Oats Courtesy Image11. Purely Elizabeth Blueberry Walnut Collagen Protein Oats
      Oatmeal is a breakfast favorite for its convenience and fiber content. Purely Elizabeth makes it even better by adding premium grass-fed bovine collagen and an added packet of Nuttzo nut butter to pack a high-protein punch. The blueberries, walnuts, ancient grains, and superfood seeds lend satisfying texture and flavor to boot.
      Protein per serving (2-oz cup): 11 g protein
      [$2.99 or $2.54 for subscription; purelyelizabeth.com]
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      Kite Hill Protein Yogurt Kite Hill12. Kite Hill Protein Yogurt
      Kit Hill yogurt is a great-tasting blend of almonds and soy to pack in the protein and faba bean for added creaminess in a new plant-based yogurt. Kite Hill Protein Yogurt is non-GMO, gluten-free, vegan and contains no artificial flavors or preservatives. Best of all, it doesn’t sacrifice on taste or the smooth, creamy texture that many seek, but cannot find in dairy-free items.
      Protein per serving (Blueberry, 5.3-oz cup): 10 g protein
      [$2.39; kite-hill.com]
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      Nature Zen/Unsplash13. DIY Protein Shake
      There’s nothing easier than bringing your own protein powder (whey or vegan) and mixing in your shaker bottle. But if you have the time, make a complete and delicious post-workout smoothie to kickstart recovery or provide an extra boost of protein between meals. Here’s a recipe with a tropical spin:
      Ingredients
      16 oz milk of choice (or orange juice)
      1-2 scoop vanilla or unflavored protein powder (whey or vegan)
      3/4 cup frozen pineapple chunks
      ½ cup frozen mango
      ½ frozen banana
      1/2 ripe avocado peeled
      1 tsp chia seeds
      1 scoop Athletic Greens powder
      Instructions
      Combine all ingredients
      Blend until smooth.
      Jordan Mazur, MS, RD is the director of nutrition for the San Francisco 49ers.

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