- Builds Muscle in Your Entire BodySquats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.So squats can actually help you improve both your upper and lower body strength.
- Functional Exercise Makes Real-Life Activities EasierFunctional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
- Burn More FatOne of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
- Maintain Mobility and BalanceStrong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.
- Prevent InjuriesMost athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
- Boost Your Sports Performance — Jump Higher and Run FasterWhether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.
- Tone Your Backside, Abs and Entire BodyFew exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
- Help with Waste RemovalSquats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.
Credit: Fitness Mercola
Six Games selected to the Video Game Hall of Fame
The Strong National Museum of Play has finally selected its first class of video games to enter the World Video Game Hall of Fame.
The six games are: “Doom,” “Pac-Man,” “Pong,” “Super Mario Bros.,” “Tetris” and “World of Warcraft.” With the exception of WoW, all are classic games that gamers have been playing since before the new millennium.
The six games, which were announced Thursday during a special ceremony in Rochester, were chosen by a committee composed of journalists, scholars and video game industry members who based their decision on a selection of criteria: icon status, longevity, geographical reach and wider influence on culture.
The committee considered some of these games to also be trailblazers in their genre.
Photo Credit: World Video Game Hall of Fame
Paccheri and Cheese with Peas and Mint
- 1/4 cup (1/2 stick) unsalted butter plus more for pan
- 1/3 cup plus 1 1/2 cups grated Parmesan, divided (about 3 1/2 ounces total)
- 1/4 cup all-purpose flour
- 4 cups whole milk
- 1 cup shredded Fontina cheese
- 1 large egg
- Kosher salt and freshly ground black pepper
- 1 pound paccheri rigati or rigatoni
- 1 cup shelled fresh or frozen peas
- 2 cups coarsely chopped arugula
- 1 cup plus 2 tablespoons coarsely chopped flat-leaf parsley
- 1/2 cup plus 2 tablespoons coarsely chopped fresh mint
- 1 cup ricotta (about 9 ounces)
- 1/2 teaspoon finely grated lemon zest
Butter pan. Dust pan all over with 1/3 cup Parmesan. Melt 1/4 cup butter in a large saucepan over medium heat. Add flour; whisk for 2 minutes. Gradually whisk in milk. Bring to a simmer, whisking often. Reduce heat to medium…
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Here are seven foods you should add to your regular diet if you want to keep firing on all cylinders. These foods may not make you smarter, but they’ll help you stay sharp and think clearly–especially when you’ve been glued to your desk for 12 hours.
- Salmon. This is one of the best brain foods out there. Salmon is rich in Omega 3 essential fatty acids that have been shown to enhance memory and cognition. Plus, Omega 3s have anti-inflammatory properties that have been shown to reduce the incidence of heart disease, cancer, and Alzheimer’s. Shoot for three servings of wild Alaskan salmon a week.
- Flax. This plant-based source of Omega 3 is perfect for vegetarians and vegans. Not only does flax improve brain function, but it helps reduce inflammation and improve circulation. Flax also helps lower cholesterol and balance blood sugar, making it a great supplement to include in…
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- 2 garlic cloves, minced
- 1 tablespoon plus 1 teaspoon oyster sauce
- 1/2 tablespoon soy sauce
- 1 teaspoon salt
- 1 1/2 teaspoon cornstarch
- 1 pound pork tenderloin, cut crosswise into 1/8-inch-thick strips
- 2 celery ribs diagonally cut into 1/4-inch-thick slices
- 6 oz snow peas diagonally cut into 1/4-inch-thick slices
- 1/2 lb bok choy, cut into 1/4-inch-thick slices (leaves and ribs separately)
- 1/4 lb mushrooms cut into 1/4-inch-thick slices
- 1 onion, halved lengthwise and into 1/4-inch-thick strips
- 1 green bell pepper cut into 1/4-inch-thick strips, then halved crosswise
- 1/4 lb mung bean sprouts, rinsed and drained
- 1 (5-oz) can sliced water chestnuts
- 1 (5-oz) can sliced bamboo shoots
- 1/4 cup chicken broth
- Vegetable oil
- Salt and pepper to taste
- N/A pepper
- Stir together garlic cloves, 1 tablespoon oyster sauce, soy sauce, salt, and 1/2 teaspoon cornstarch in a bowl. Stir in pork and marinate 15 minutes.
- Keep cut vegetables separate. Heat a wok over high heat until a bead of water dropped onto cooking surface evaporates immediately. Drizzle 1 teaspoon vegetable oil around side of wok, then stir-fry celery, seasoning with salt, until crisp-tender, about 2 minutes. Transfer celery to a large bowl. Reheat wok and stir-fry each remaining vegetable separately in same manner (but allow only 1 minute for bean sprouts), adding 1 teaspoon oil to wok before each batch and seasoning with salt. When stir-frying bok choy, begin with ribs, then add leaves and 1 tablespoon water after 1 minute. Transfer each vegetable as cooked to bowl with celery.
- Stir together chicken broth, 1 teaspoon oyster sauce, and 1 teaspoon cornstarch.
- Reheat wok over high heat until a bead of water evaporates immediately. Drizzle 1 tablespoon vegetable oil around side of wok, then stir-fry pork until just cooked through, about 2 minutes.
- Return all vegetables to wok and toss. Make a well in center, then stir broth mixture and add to well. Bring sauce to a boil, undisturbed, then stir to combine with pork and vegetables. Serve immediately, with cooked rice.
Feijoada, Brazilian Black Bean Stew Receipe
1 pound (450 grams) dry black beans
4 Tbsp olive oil
1 pound (450 grams) pork shoulder, cut into chunks
2 large onions, sliced
1 head of garlic, peeled and chopped
1 pound (450 grams) carne seca or corned beef, cut into chunks
1/2 pound (225 grams) fresh sausages, such as chorizo or Italianvsausage
1 pound (450 grams) smoked sausage, such as linguica or kielbasa
1 smoked ham hock or shank
3-4 bay leaves
1 14.5 ounce can (411 grams) of crushed tomatoes
1 Pour boiling water over the black beans and let them sit while you prepare the rest of the stew.
2 Heat the olive oil in a large pot over medium-high heat and brown the pork shoulder. When it has browned, remove the meat from the pot, set aside and add the onions to the pot…
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Brazilian meal Feijão-Tropeiro
- 500g dried pinto beans
- 250g smoked bacon
- 1 onion, peeled and chopped
- 2 garlic cloves – peeled and chopped
- 30g butter
- 4 eggs
200g toasted cassava (manioc) flour
Prep: 5min › Cook: 30min › Ready in: 35min
- Add beans to a pressure cooker and cover with water. Bring to high heat and cook the beans for about 20 minutes under pressure. Drain and set aside.
- Chop the bacon and place it in a large frying pan over medium heat; fry until crisp (approximately 5 minutes). Remove bacon from pan with a slotted spoon and set aside. Discard 2/3 of the fat in the pan and return pan to the heat.
- Cook onion and add garlic in the bacon fat for about 2 minutes, add the cooked beans and season with salt to…
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