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Bean Salad With Bacon and Chives
Ultimately, any white bean works in this recipe (you could substitute Great Northern beans, navy beans, or even garbanzo), but we found that silky, creamy cannellini beans taste best. The white kidney beans have a nutty flavor and a smooth but al dente texture, and, as a bonus, they hold their shape well, so our Bean Salad with Bacon and Chives looks as good as it tastes. We’ve also eliminated a few steps; rather than whisking a dressing, then coating the beans, we toss it all together at once, and you can store that mixture in the refrigerator for a mostly make-ahead meal.

INGREDIENTS
  1. 6slices bacon
  2. 315.5-ounce cans cannellini beans, rinsed
  3. 3tablespoons apple cider vinegar
  4. 3tablespoons olive oil
  5. 3tablespoons whole-grain mustard
  6. kosher salt and black pepper
  7. 3tablespoons chopped fresh chives

DIRECTIONS
  1. Cook the bacon in a large skillet over medium heat until crisp, 12 to 15 minutes; crumble, cover, and set aside at room temperature. Toss together the beans, vinegar, oil, and mustard and season with ½ teaspoon each salt and pepper. Refrigerate for up to 8 hours. Just before serving, toss with the chives and bacon.
Potato-less Potato Pancakes

1/2 cup Cottage Cheese
1 Egg
3 Tablespoons Oat Flour
2 Tablespoons Chives, snipped
1/2 teaspoon Onion Powder
1 Tablespoon Fresh Parsley, chopped
1/4 teaspoon Salt
a few twists of Black Pepper

Blend in mini food processor. Spray pan with non-stick spray. Cook on low till bubbles appear, flip. Cook till done. Makes 4 small latkes or 8 silver dollar size.
Hey, you know that tomato condiment you buy at the store and put on everything? That's not ketchup. That's the junk-food, candified, mass-produced ugly stepchild of real ketchup. Not even close to the real thing, and not very good for you.

The good news is you can make your own in less than three minutes. It's healthy and packed with good stuff like lycopene, which may decrease the risk of prostate cancer. This homemade version has twice the flavor of store-bought and none of the corn syrup or other questionable stuff.

Healthy Homemade Ketchup Recipe

Ingredients

  • 1 six-ounce can tomato paste, organic (100% pure tomato pulp)
  • 2-3 tablespoons apple cider vinegar
  • 1/3 cup water
  • 1/4 teaspoon dry mustard powder
  • 1/4 teaspoon cinnamon
  • 1 pinch ground cloves
  • 1 pinch ground allspice
  • 1 pinch powdered cayenne pepper
  • 1/4 teaspoon salt

Optional: 1 teaspoon of your favorite low or zero-calorie sweetener

Instructions

Place all ingredients in a bowl and whisk until combined.

Try These Variations

  • Add more or less water if you want it thinner or thicker.
  • Change the vinegar to change the flavor. Balsamic is awesome.
  • Adjust spices for endless variation. Garlic and onion powder work well. Diced peppers will add a kick.
Most lifters these days have poor shoulder and upper spinal posture caused by sitting, slouching, and staring at screens all day. But it doesn't have to be that way. Get your shoulders healthy by adding this 3-minute shoulder-specific dynamic warm-up into your daily routine. It'll improve your posture, improve your workout performance, and even build some muscle in your upper back.

This warm-up consists of three movements, all using accommodating banded resistance. We want to stimulate constant tension contractions from the stabilizing musculature of the shoulder joint here, including the rotator cuff and upper back muscles.

The Banded Shoulder Warm-Up
  • A1 Banded Over and Back 10 reps
  • A2 Banded Face Pull 10 reps
  • A3 Banded Pull Apart 10 reps

Go through each of these three exercises with smooth and coordinated movements with minimal rest between. Repeat the circuit three times. If your posture resembles Quasimodo's, you can even do this tri-set three times per day.

Here's what you need to know...

  • The nutrition you consume around your workout can greatly increase your rate of progress.
  • Pre-workout and intra-workout nutrition is more important that post-workout nutrition.
  • By ingesting protein before and during a workout, you spare muscle protein, negate protein degradation, and set the muscle up for regeneration and remodeling.
  • If intra-workout insulin is low, glucagon robs muscles of amino acids so it can convert them to glucose. Low insulin makes it possible for catabolic hormones to "steal" your gains.
  • Muscles need carbs to do work, but they also need protein. During a workout, amino acid requirements go up 500%.
  • Loading protein and carbs before and again during the workout also leads to fat oxidation that continues long after the workout.
  • Post-workout nutrition is still important, but it needs pre-workout and intra-workout nutrition in order for it to succeed.
The Most Important Thing

Pre-workout nutrition and during-workout nutrition are the most important things you can do to make any kind of progress in the gym.

In fact, pre-workout and intra-workout nutrition is more important that post workout nutrition.

Real Progress in the Gym, Finally


A few years ago, before we knew any better, pre-workout nutrition usually consisted of simply having a meal a couple of hours before a workout. Then, in more recent times, pre-workout nutrition transitioned to maybe sipping a whey protein shake an hour before going to the gym.

Others, preferring just a caffeinated buzz, would simply quaff an energy drink and power through their workout on nervous energy. This, of course, isn't "nutrition" at all.

And the idea of <i>intra</i>-workout nutrition? It didn't even exist.

Then came a golden age of enlightenment where lifters accepted the science of true pre-workout and intra-workout nutrition. They began drinking measured amounts of protein and...
A batch of soft, sweet cookies doesn't have to be packed with sugar, butter, or flour. Nor does it need to be difficult to make or time consuming. With this recipe there's no blender or food processor necessary. It's easy.

Banana-Banana Cookies

Ingredients
  1. 4 large bananas
  2. 4 scoops Metabolic Drive®banana
  3. 2 cups old fashioned oats
  4. 1 cup of Splenda, or sweetener of choice
  5. 1 teaspoon baking powder
  6. 1 teaspoon salt
  7. Splash of vanilla extract
  8. Liberal amounts of ginger, cinnamon, allspice, cardamom or pumpkin pie spice
Directions
  1. Preheat the oven to 325 degrees Fahrenheit.
  2. Mash the bananas together in a mixing bowl. Add all the other ingredients and mix by hand.
  3. Line a baking sheet with parchment paper or spray with coconut oil. Spoon out batter using a cookie scoop. You should get about 20-22 cookies.
  4. Bake for 18-20 minutes depending on your oven and how large you made your cookies. Err on the side of a shorter bake time, then break one open to see if it's done. Or stab one with a toothpick. If it comes out clean, you'll know they're ready to eat.
Tip

Invest in a cookie scoop. Find one with a "sweep" which is the thing you often see on ice cream scoops. Use the scoop to make them uniform in size so that they bake evenly.

Nutrition Information

Banana-banana cookies contain about 77 calories per cookie, 5 grams of protein, 12 grams of carbs, and 1 gram of fat.​
The wider grip puts significantly more stress on the upper back, traps, and rear delts, while pulling from the pins with the bar elevated a few inches off the floor allows for heavier loading. The wider your grip, the harder it'll be. If you have blocks, use those. If not, just go as wide as you can in the power rack.

Using a wider grip effectively increases the range of motion of the lift, so a snatch-grip rack pull from a few inches off the floor is approximately equivalent to a conventional deadlift from the floor. When the bar is at mid-shin level, the bottom of the plates will be just a few inches off the floor. That's it. Don't let your ego get in the way and start pulling from the knees just so you can throw more wheels on the bar.



Tips:

  1. Reset after each rep to keep your form in check.
  2. Think about keeping your chest up to avoid rounding your back. With a super-wide grip, you won't actually be able to keep your chest up to any great extent, but thinking about it will at least ensure you keep a safe back position.
  3. You'll definitely want to use straps on these because holding the bar is way harder with a snatch grip; otherwise you'll be significantly limited by grip strength. Our main goal here is back development, so don't sweat using straps.
  4. Start light if you've never tried this before. Really light!
A little cockroach milk with those cookies? Chock full of protein, the insect milk may someday be transformed into a food supplement worthy of human consumption, new research indicates.

Scientists have found that the Pacific Beetle Cockroach feeds its bug babies a formula which is remarkably rich in protein, fat and sugar.

Don’t expect to find it next to the regular milk in the dairy section, however, at least not for now.

“Any liquid harvested from a cockroach is not true milk. At least not as we think of it,” said Becky Facer, director of school and educator programs at Fernbank Museum of Natural History in Atlanta.

Most people would agree. After all, the insect liquid takes the form of protein crystals in the guts of baby cockroaches.

“The protein crystals are milk for the cockroach infant. It is important for its growth and development,” said Leonard Chavas, one of the scientists behind the research. He explained the crystals have a whopping three times the energy of an equivalent mass of buffalo milk, about four times the equivalent of cow’s milk.

“The interest here was, what is it really made of?” said Chavas, one of the authors of the research, published in July in the journal International Union of Crystallography.

Chavas and his colleagues examined the species, also known as Diploptera punctata, which is the only species of cockroach known to be viviparous — able to bring forth live babies that have developed within the mother’s body, instead of the mother laying eggs to develop outside her body.

Like other viviparous creatures, this species of roach nourishes its growing embryos with a protein-rich liquid secreted by its brood sac — the roach version of a uterus.

Soon after the embryo ingests the liquid, protein crystals develop within its midgut. Chavas and his colleagues extracted one of these crystals to learn more about it and its potential nutrition. Following tests and even genome sequencing,...

This exercise combines the benefits of both forward and reverse lunges. It's a single-leg exercise that actually works both legs.

The Step-Through Lunge

  1. Start by doing a reverse lunge as you normally would (stepping back.)
  2. Rather than returning to the usual starting position, propel yourself forward right into a forward lunge without letting your foot hit the ground.
  3. From there, push back forcefully into a reverse lunge and repeat for the desired amount of reps.

This exercise is more about developing rhythm, stability, balance, and coordination than it is about brute strength, so don't worry too much about the weight. Most athletes use less than half of what they'd use for either forward lunges or reverse lunges.

Additionally, the step-through lunge could be used un-weighted with the hands behind the head as part of a dynamic warm-up or in a metabolic circuit.