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I used to be addicted to protein bars, eating 2-3 bars a day thinking they were good for me just because they were called “Protein Bars”… I would go for anything that had a lot of protein and tasted good.

Then, as I kicked my training up a notch, I realized I had to kill this fetish, a pretty expansive one too as a protein bar costs about $5… I had to stop eating these “candy bars with protein” but I still needed convenient access to healthy protein. This is when I decided to create the perfect homemade protein bar. One that had all the good stuff and none of the bad.

I wanted them to be healthy but cheap to make…. Here’s the result!They are damn good tasting and can be made in under 5 minutes… Enjoy!

(This one one of the many protein bar recipes I have for you in my Anabolic Cooking Cookbook).

Makes 5 Bars

Ingredients

- 8 scoops chocolate protein powder
- 1 cup oatmeal
- 1/3 cup natural peanut butter
- 3 tbsp honey
- 1/2 cup 1% milk
- 3 tbsp crushed peanuts

Directions

1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 5 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30-45 mins or until solid

Nutritional Facts

(Per Serving – 1 Bar)

Calories: 452
Protein: 50g
Carbohydrates: 36g
Fat: 12g

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by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best seller: Truth About Six Pack Abs

I’m sure you can think of all sorts of condiments that are obviously NOT healthy…

What about Mayo? Sorry…

With processed refined soybean oil as the main ingredient in most mayo’s, there’s NOTHING healthy about mayonnaise. It causes internal inflammation and harms your omega-6 to omega-3 balance with excess omega-6 fats. Tartar sauce has the same issues as mayo. If you can find a mayo made with 100% olive oil instead of soybean oil, this would actually be a healthy choice.

Ketchup? Not quite…

Yes, ketchup is made from tomatoes so it does contain the beneficial nutrient lycopene. Unfortunately ketchup has a high % of sugar, and most brands are made with nasty high fructose corn syrup. Not good. Hey, I’m a ketchup lover myself, but I just try to keep the quantity small to minimize the sugar intake.

Barbeque Sauce? Nope…

BBQ sauce is actually worse than ketchup because it has higher levels of sugar or HFCS and lower levels of actual tomato. Strike 3 with BBQ sauce.

Salad Dressing? Not most store brands…

As you know from this salad dressing article of mine, there’s not much healthy about most store bought salad dressings…most contain HFCS and soybean oil or unhealthy canola oil as the main ingredients.

Most “fat-free” salad dressings are simply loaded with extra sugar. Plus, remember that you need a good fat source to go with your salad to help absorb the vitamins and minerals in your veggies, so fat-free dressing is not a good option. Even most salad dressing brands that claim to be “made with olive oil” only have small amounts of actual olive oil, while unhealthy soybean or canola oils are main oils used. Instead, follow my healthy salad dressing recipe if you want a lean healthy body.

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So, what are the top 5 healthiest condiments?

Below, I give you my top 5 picks for the healthiest condiments for a lean healthy body. Sure, there might be a few others not on this list that are also healthy, but these are my top 5 picks:

1. Mustard

That’s right… mustard is absolutely one of the healthiest condiments! First, it has no added sugar. Also, mustard seed itself is a source of powerful antioxidants. In addition to the antioxidants in the mustard seed, most yellow mustards also contain turmeric (one of the healthiest anti-cancer spices) and paprika, which both contain powerful antioxidants as well!

2. Guacamole

I know, I know… when do I ever stop talking about avocados and guacamole. Sorry, it’s one of my favorite foods, and I eat avocados or guac just about every single day. At this point, I don’t think I need to explain why Gauc is healthy, as I think everybody knows this by now… but a quick recap: lots of healthy fats (that satisfy your appetite and regulate hormone balance), lots of fiber, and plenty of vitamins, minerals, and antioxidants.

And creamy guac just makes anything taste better! I put it on eggs, on burgers, on chicken or fish, or just eat it with veggie sticks. If you buy pre-made guac from the store, just be sure to check the ingredients and make sure it doesn’t have added trans fats or other artificial ingredients. But it’s so simple and fast to make fresh guac, I don’t know why anybody would buy pre-made guac.

3. Salsa

Although ketchup was on the unhealthy list due to the sugar content, salsa makes the super healthy list as it almost never has added sugars if you get a good brand. Salsa is mostly just vegetables so it’s hard to go wrong. I like it on my morning eggs for variety sometimes. I also like to mix salsa half and half with guac for a delicious party treat!

And if you’re a ketchup lover and want to reduce your sugar intake, just try salsa instead for a much healthier option. Trust me… salsa on a burger is just as delicious as ketchup on a burger.

Just remember that the corn chips that people generally cram down their throats with salsa are NOT even close to healthy. Corn chips are almost always fried in a heavily refined omega-6 oil such as corn or soy oil, and are inflammatory. Plus, most corn used for corn chips is genetically modified. Organic corn chips are a small step in the right direction (this ensures it’s not GMO corn), but I’d still try to keep the quantity small if you’re going to eat corn chips with salsa.

4. Hummus

Hummus is mostly just chickpeas, tahini, garlic, lemon, and olive oil, and is easily one of the healthiest condiments or as a separate snack by itself.

The main thing to look for when buying a good hummus is to make sure it’s made with olive oil and NOT soybean or canola oil. Unfortunately most brands use cheap soy or canola oil, but if you’re a label reader, it’s easy to find a brand that uses solely olive oil.

One of my favorite snacks is just veggie sticks with hummus. However, hummus is also a delicious condiment to go with sandwiches, on top of meat dishes, etc.

5. Pesto

Pesto is generally a mashed mix of garlic, pine nuts, basil, olive oil, and grated cheese. It’s a great source of healthy fats and also powerful antioxidants, mostly from the garlic and basil, but to some extent from the pine nuts and olive oil too.

Pesto goes incredibly well with sandwiches, on meat dishes, or surprisingly, even on eggs.

There’s one more condiment we didn’t cover yet that you might be wondering about…

What about hot sauce? Actually, hot sauce is fairly healthy. Most hot sauces don’t have added sugars. And the hot peppers are actually good for you too and could even cause a slight and temporary metabolism increase. The only drawback to most hot sauces is a moderately high sodium content. But unless you go nuts with loads of hot sauce on every meal, the sodium content in hot sauce will not be an issue.

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Today one of the most popular online abs programs is the “Truth About Abs” Thanks to people using the program for many years, we have the expertise of this program. The program is based on fat burning methods and for this reason it is very efficient. However, the most important aspect of the program is that we are able to learn many things which will definitely accompany us throughout our lives. For many other reasons and the proceeding, this program deserves our attention.

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If you have fat around your gut, then the problem isn’t just in your appearance! The worst type of fat is stomach fat. Serious damage to you health and functioning can occur from it being stored around you organs. A nice sexy six pack, or at least a lean, flat stomach is what most of us want instead of a flabby fat belly. This goal is difficult to achieve even by those who are in very good shape and exercise regularly. No, genetics is not the reason for this. Fat is getting stored directly in our stomach because of mistakes we are making with our diets.

There are many weight-loss programs out there but very few that are comprehensive. That is why we found it interesting that a diet/exercise program called “Truth About Abs” is actually one of the most comprehensive methods of overall health and weight loss available. You get those 6 pack abs or lean stamach you dreamed about from focusing on the techniques from the Truth About Abs as the program suggests. Truth About Abs methods are incredibly effective and safe with long-term weight loss.

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Alton Sanders, Owner and Founder at Spiritual Fitness & Bodywork Center.

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Your quality of life will improve dramatically by taking steps to improve your health and well-being. There are many things you can implement into your lifestyle that will give you great results by improving your health, it’s never to late.

1. Many people don’t understand the benefits of regular meditation and it’s benefits for health and well-being. Some of the benefits of regular meditation include better sleep, improved concentration, reduced stress levels and a general feeling of well-being. And meditation isn’t as difficult as you might believe. Meditation CD’s and downloads are available so that you can experience the benefits of mediation immediately.

2. Avoid Fad Diets: Despite their popularity, fad diets are rarely beneficial to your health. Fad diets enable you to loose weight temporarily but by following a healthy balanced diet and taking out junk foods and processed foods can lead to better long term results.

3. Sunlight: Getting out in the sunlight for at least 30 minutes a day is great for your health and well-being. Lack of sunlight can lead to depression, seasonal affective disorder and Vitamin D deficiency. Invest in a light box if you daily sunlight fix has been altered by your lifestyle or the area that you live.

4. Sleep: For you health and well-being getting enough sleep is essential. The average male needs 7 hours of sleep each night, the average female needs 8 hours and teenagers and young children need far more. Headaches, inability to concentrate , accidents and even death are some of the results from a lack of sleep.

5. Exercise: Regular exercise is vital to your health and well-being. And there is no need to join the gym, or take aerobics classes. The most important thing is choosing an exercise program that you enjoy. A 20 minute walk is just as good for you as any other type of exercise.

6. Listen to Music: Recent studies by scientists in Canada and Mexico have shown that listening to music you enjoy improves your health and well-being. The reason for this is because it increases your levels of dopamine-known as the happy hormone. The studies showed that rock, classical, and jazz music had the greatest effect.

7. Lose Weight: Your health is at risk if you are overweight, or obese. Being overweight can lead to diseases like heart disease, diabetes and certain types of cancer. And according to the World Health Organization, almost 3 million people die each year as a result of being overweight.

Whichever methods you choose to incorporate into your lifestyle to improve your health and well being, you will be glad that you did. Not only may you live longer but the quality of you life will improve.

Alton Sanders, Owner and Founder at Spiritual Fitness & Bodywork Center

We all know that regular physical exercise is crucial to our health. But it can be a challenge to fit a regular exercise program into your daily schedule. These tips should enable you to make time for regular exercise that fits in with your lifestyle.

Regular Exercise for Busy Moms

Finding the time and energy for regular exercise whey you have small children can be challenging. Try out these ideas:

If possible, walk your child to school. Even if you live quite a distance from school, you could consider parking a short distance from the school and walking your child from there. That way your child also gets used to regular physical exercise, so you grow fit and healthy together.

Children love to play with other children. So find out if there is a crèche at a nearby gym, and leave your child to have fun while you work out.

Your regular physical exercise program doesn’t have to involve long sessions in the gym. A visit to the swimming pool or the local park will give you both plenty of exercise, plus you’ll have fun.

 
  
Regular Physical Exercise for Office Workers

If you’re sitting at a desk all day, regular physical exercise is essential if you want to avoid piling on the pounds. But long working hours and commutes can make it difficult to fit in a regular exercise program.

If you’re short on time when you finish work, take a walk at lunchtime. Also, if you don’t live too far away, consider walking or cycling to work.

And think carefully about how you spend your leisure time. When you’re finished work, you may be so tired that you can’t bring yourself to even think about getting regular physical exercise. But chances are, once you begin a fitness program, you will realise that regular exercise makes you feel a lot more alert and energetic than an evening slumped in front of the TV.

Exercise for Home Workers

If you work from home, chances are you won’t want to waste your time making regular trips to the gym to get some exercise. But you can easily fit exercise into your daily program without venturing far from home.

Take a break from work and have a short walk. Or if it’s too cold and walking doesn’t appeal, consider a home fitness DVD. If you don’t feel like doing anything too strenuous in the middle of your working day, a yoga DVD may be a great choice for you. And 20 minutes spent exercising should be easy to fit into your working day. Plus you have the convenience of a shower to use once you’re done.

Whatever your lifestyle, fitting regular physical exercise into your schedule is essential to your health and well-being.

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Achieving peak fitness will improve your mind, body and health. And these fitness tips will help you to get awesome results.

Cross-Train: Cross training involves using several types of exercise in one workout. It’s great because you don’t have time to get bored, every single muscle in your body is used and it reduces the risk of injury.

Try Something New: When you’ve followed the same exercise routine for a while, it can become a bit stale. When this happens, one of the best fitness tips is to incorporate something new into your routine.

You could become involved in a team sport, invest in some high quality home fitness equipment, or DVD’s, or try a new outdoor activity. Doing this will give you renewed enthusiasm and prevent you from giving up on your fitness regime altogether.

Adjust Your Fitness Plan According to the Season: If you’re not careful, the weather can really play havoc with your fitness plan. Running may not seem so appealing in the hot sun, or the freezing winter. And dark winter nights may make a journey to the gym seem suddenly unappealing.

One of the top fitness tips shared by those who are dedicated to regular fitness is to plan ahead for the season. Think about what you could do to adjust your fitness plans for the weather, and put them into action long before you think about giving up.

Don’t Skimp On Stretching: When you’re short on time, it’s all too easy to skip stretching before and after your workout routine. Don’t be tempted to do this yourself, as the results could be fatal.

Missing one stretching session could result in an injury that could ruin your fitness plan for weeks. And while you’re unable to exercise, the body you’ve worked so hard for will deteriorate.

Exercise to Music You Love: Take the time to put an MP3 together that includes music that you love to exercise to. This is one of the ultimate fitness tips as recent research has shown that listening to music you enjoy actually increases dopamine levels, and makes you feel happier.

Feeling happy increases your motivation and enjoyment and encourage you to work extra hard.

Keep a Progress Record: Reminding yourself of what you’ve achieved will encourage you to keep up your fitness regime and aim for new fitness goals.

Following these fitness tips will help you to stay fit and healthy and get the body you have always dreamed of.

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With fast paced lives and the continuous chase to meet deadlines, the tired mind and body does tend to seek out for a stress buster and increasingly so. Some people enjoy a stressful situation and find a rewarding experience in working under stress. Whereas there are people who are bogged down by stress and find stress affecting not only their minds but their bodies as well.
 

Stress can do that to you. Anger, frustration and depression could lead to health problems such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke. How can one get stress out of the mind and body?? Here is a tool that can help you eliminate stress to bring about a relaxed you: Massage Therapy

Massage Therapy, a combination of science and art, provides a relaxing experience by artistic hand strokes on the body to rejuvenate the mind and body and eliminate stress scientifically.

Why Do People Get Massage Therapy?
People get massage therapy for relaxation or for a variety of health conditions:

1. Back pain
2. Inflammatory conditions such as arthritis and tendinitis
3. Stress relief and stress-related conditions
4. Headaches and migraines
5. Muscle and related conditions such as spasms, strains and sprains
6. Repetitive strain injury, such as carpal tunnel syndrome
7. Post-injury and post surgical rehabilitation

Physical and Mental Benefits

relaxes the whole body
loosens tight muscles
relieves tired and aching muscles
increases flexibility and range of motion
diminishes chronic pain  
calms the nervous system
lowers blood pressure
lowers heart rate
enhances skin tone
assists in recovery from injuries and illness
strengthens the immune system
reduces tension headaches
reduces mental stress
improves concentration
promotes restful sleep
aids in mental relaxation

What a Typical Massage Therapy Session is Like?

A typical massage therapy session is between 40 and 90 minutes. Your massage will begin with a brief consultation and review of symptoms, medical history, and lifestyle.

You will be asked to undress (many people keep their underwear on) while the massage therapist is out of the room, and lie face down under a sheet on a padded massage table.

The massage therapist will knock on the door to make sure you are ready. The massage therapist re-enters the room and will then adjust the face rest and pillows to ensure that you are comfortable and properly positioned. Tell the massage therapist if you are too warm or cold.

The massage therapist uses a light oil or lotion on the skin and begins the massage. A full body massage usually begins on the back and then moves down to the legs. You will then be asked to turn over so you are face up. The massage continues on your arms, legs, neck, and abdomen.

Alton Sanders, Owner and Founder at Spiritual Fitness & Bodywork Center

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If you’re tired of the dating game, and you’re looking for dating tips for women that will help you find Mrs Right, there are a few things you should know. Dating is difficult because most of us treat the potential Mr Wrong’s the way we should treat the potential Mr Right’s and vice versa. And as a result, we often wind up putting the good guys off.

  Dating Tips for Women: Hooking & Catching Mr Right

1) You’re playing the dating game to find and meet Mr Right and you may have to kiss a few frogs first. If there’s no spark on the first date, or you’re really not that keen, don’t see him again.

2) Too many women waste time dating the wrong men when they should be making room to meet the right ones. On the first date he’ll be on his very best behaviour. If you don’t like him at his best, you’re not going to love him at his worst.

3) Don’t offer to pay half on the first few dates. Men don’t tend to value something they get for free, and if you like him, you want him to value you. You’re not being mean. Dating costs women a fortune before they even step out of the door. You’re already paying for clothes, lingerie, make-up, hair appointments and waxing. Don’t pay for half the date on top of all that.

4) Never talk about previous relationships on your first few dates. The past is the past and it isn’t relevant to where you are now. And talking about your ex will make your date feel like you’re probably not really over him.

5) Don’t put up with a date who talks about other women he’s dating, or his exes either. You’re not dating to hear about them, you’re supposed to be getting to know each other. *Hot Tips: 1) If he mentions other women, make a point of looking at your watch. Unless he’s a complete idiot, he’ll take the hint. 2) If he carries on talking about other women, tell him it’s time to go and don’t answer his calls when he tries to ring you.

Dating Tips for Women: Keeping Him Keen  

1) Try not to show him you’re attracted to him on the first few dates, even if you are.

2) Don’t answer all his calls if he phones, and don’t get back to him to return them straight away.

3) Avoid dating him exclusively in the beginning. Make sure he’s aware that he’s not the only fish in the sea.

4) Do follow these dating tips for women. However great he is, don’t be tempted to break the rules even once.

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Alton Sanders, Owner and Founder at Spiritual Fitness & Bodywork Center.
 
 

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These dating tips for guys will help you to understand what women really mean and what they expect from you. And if you’re reading this article you probably already know that it isn’t all that clear.

  Dating Tips for Guys: Getting Through the First Date

1. The first date can be nerve wracking. You want to create a good impression but you don’t want to say, or do the wrong things. The dating tips will help you get through those crucial first few hours.

2. For the first date, keep it short and casual – a maximum of two hours. And don’t collect her from home arrange to meet in a public place. Women get nervous about dating too, especially if you met online and she’s worried about the safety aspects.

3. Most guys don’t know what to do about the issue of paying on the first date. It’s simple, if you want to see her again, offer to pay. If she offers to pay half, say no. Some women offer to pay half to be polite, but if you let her do it there is a good chance that your first date will be your last. Pay the full tab for the first three dates, and if she wants to pay half after that it’s ok to let her.

4. Ask questions. Women get so tired of dating men who do all the talking. If you ask plenty of questions, it shows that you’re genuinely interested in getting to know her as a person. And if you’re not sure what questions to ask, you’ll find plenty of tips online.

Dating Tips for Guys: Beyond the First Date  

-Don’t mention your burning desire to marry her and have a dozen kids in the first four months of dating. If she’s not in a great rush to commit, you’ll probably scare her to death. If she does bring up the subject of marriage and kids don’t let it worry you to much either though.

-She’s probably just keen to know if whether you share the same views and goals on marriage and children. After all, she doesn’t want to waste time dating guys who have the totally opposite goals.

-If you do or say something to upset her, or annoy her and she tells you its ok, she probably doesn’t mean its ok. What she really means is she’ll let you off the hook this time but do it again and you’re history.

-Keep it fresh, after the first few dates don’t fall into the trap of spending all your time at each others homes, instead of actually dating. And don’t plan to see each other every single day. The relationship will get stale fast if you skip the fun of dating and give up your own interests to spend every spare minute together.

These dating tips for guys won’t work on all women and that doesn’t matter. Dating is meant to be a fun way to find the right woman for you. Not everyone is destined to be your lifelong partner, so relax and don’t take every date too seriously.

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Alton Sanders, Owner and Founder at Spiritual Fitness & Bodywork Center.
 
 

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Entering the dating scene can be daunting. In addition to feeling nervous about meeting new people your safety is probably one of your key concerns. Don’t let these concerns put you off dating all together. Just stay safe with these dating safety tips.

Dating Safety Tip 1: Tell Someone

If you’re meeting a stranger for the first time, tell a friend or family member who you’re meeting and where you’re going. They will be just as concerned about your dating safety as you are, and they will probably be happy to agree to give you a call at a certain time, just to check that everything is OK.

Dating Safety Tip 2: Meet in Public

Never accept a lift on your first date, no matter how nice and trustworthy your date sounds. Meet in a busy public place and don’t tell your date how you intend to travel to your destination.

Dating Safety Tip 3: Don’t Give Your Home Address

When you’re dating someone new, an important safety tip is to be extremely vague about where you live. And definitely don’t give your home address to someone you don’t even know.

Dating Safety Tip 4: Make Sure You Dress to Create the Right Impression

This tip is crucial especially for women. Sure everyone likes to look their best, and appear attractive and appealing to the opposite sex. But save that super sexy cleavage enhancing top for a later date, and dress conservatively for your first one.

Dating Safety Tip 5: Don’t Drink Too Much

On a first date, it’s tempting to have a drink or two to calm your nerves. But for your own safety don’t go overboard. Not only are you putting yourself in a risky position, but you’re also more inclined to give away information that you shouldn’t be sharing at all.

Dating Safety Tip 6: Trust Your Instinct

Dating should be fun. But if something doesn’t feel right, whether it’s on your first date, or your fourth date, trust your instinct and disappear. If you feel really unsafe, don’t worry about offending the other person and don’t feel that you have to tell them that you’re going.

Don’t let these dating safety tips put you off dating. Chances are your date will go just fine and you won’t need to worry at all. But by following these tips religiously, you already have your safety covered and you will be able to enjoy your date.

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Alton Sanders, Owner and Founder at Spiritual Fitness & Bodywork Center.