Shadow Boxing Workout Routine, Tutorial and Examples (Video)

Shadow Boxing Workout Routine, Tutorial and Examples (Video) | Third Monk

Denny the Trainer teaches you the secrets of shadow boxing like a champion. He teaches you foot work, punching techniques and how you can improve posture, agility and flexibility whilst doing shadow boxing training. Shadow boxing can be used as a warm up exercise or a cool down exercise.

Boxing Basics – How To Shadow Box

http://www.youtube.com/watch?v=kT4GflZvEhE Boxing trainer, Brandon Krause explains the basics of proper shadow boxing.

Manny Pacquiao – Shadow Boxing and Footwork

Andre Ward – Shadow Boxing

Buakaw – Muay Thai Shadow Boxing

Bernard Hopkins – Shadow Boxing

12 Healthy Snacks for Stoners (Guide)

12 Healthy Snacks for Stoners (Guide) | Third Monk image 13

Hungry but don’t have the time for a full meal? Healthy snacking is the key to speedy metabolism, energy and endurance. Here is a list of healthy snacks that stoners will enjoy:

1. Beef Jerky

Extremely high in protein and low in fat, beef jerky is probably the ultimate stoner snack. Bring your bag of beef jerky to your next smoking session and watch how fast that bag gets passed around. Get them in bulk at a place like Costco because the small bags you get at the gas station can be way overpriced.

2. Fruit Smoothies

Fruit smoothies are the healthiest way to satisfy your sweet tooth. They’re delicious and the nutritional benefits (protein, fiber) of the fruits outweigh all of the sugar used.

3. Breakfast Cereal

Cereal is good for any time of the day but it’s perfect for a midnight snack because it won’t bloat your stomach before you go to sleep. Choose one with lots of fiber and add your favorite fruits and nuts to it for extra benefits. Remember to drink water after because water and fiber are homies.

4. Carrots and Hummus

Combining baby carrots with a dip like hummus is good idea because it’s high in nutrients and will satisfy your hunger. If you love hummus but hate vegetables, use toasted flat bread instead. You won’t get the benefit of a carrot but can still enjoy the protein from the hummus.

5. Tapioca Pudding

If you’re craving something creamy and sweet, go for Tapioca Pudding. It doesn’t really have any health benefits but it keeps the unhealthy ingredients to a minimum.

6. Waffles with Nutella Chocolate

This is the low budget version of stoner dessert favorite, Crepes with Nutella chocolate and sliced bananas. The wheat waffle is healthier than a crepe, providing you with protein and fiber. The chocolate doubles as an antioxidant and aphrodisiac, keeping you healthy and horny.

7. Cashews

Who doesn’t love cashews? You can throw them in almost anything but eating them alone is enough to give you a healthy boost. Eating two handfuls will raise your body’s levels of iron and magnesium.

8. Instant Oatmeal

Oatmeal has a ton of fiber to give you healthy dumps. Top it with berries or banana slices along with some nuts for a mega powerful healthy snack.

9. Protein Bar

When you have to skip a meal, consider a protein bar because there are enough vitamins and nutrients in a protein bar to be a substitute for a meal. We don’t recommend making your daily lunch consist of two protein bars but sometimes you gotta do what you gotta do.

10. Tortilla Chips and Salsa

Get a bag of multi colored tortilla chips, they’re more flavorful than the regular kind. Eating the chips with your favorite salsa provides you with protein and fiber. If you find yourself eating too many, regulate your body with fiber filled fruit like an apple.

11. Frozen Banana Slices

Dice up an overripe banana into slices and freeze them overnight. You can eat them plain as a tasty healthy snack but if you’re really stoned, top them with Nutella chocolate spread or chocolate syrup.

12. Peanut Butter and Jelly Sandwich

Upgrade your PJ sandwich by using natural peanut butter which has more protein and none of the extra preservatives that regular peanut butter has. Instead of using jelly from a jar, smash some blackberries, blueberries, or raspberries in between the bread.

How Perception Of Time Influences Behavior and Health, RSA Animate (Video)

How Perception Of Time Influences Behavior and Health, RSA Animate (Video) | Third Monk image 2

Professor Philip Zimbardo conveys how our personal perception of time affects our work, health and well-being. Time influences who we are as a person, how we view relationships and how we interact with the world.

Time Zones of Time Perception

So what we have discovered in 30 years of research is there are six main time zones that people live in: two focus on the past, two on the present, and two on the future.

Focusing on the Past

The people that focus on the past remember the good ole times, successes, happy birthdays, and nostalgia. These are the people who keep the family records, family books and have the family rituals.

There are other people who focus only on regret, only on failure, only on all the things that went wrong; so we call those focuses past positive or past negative.

Focusing on the Present

There are two ways to be present-oriented: the obvious one is to be hedonistic, that you live for pleasure and avoid pain; you seek knowledge, you seek sensation.

There are other people who are present-oriented because the say it doesn’t pay to plan: my life is fated, fated by my religion, fated by my poverty, fated by the conditions that I’m living under.

The closer you are to the equator the more present orientated you are; the more you’re in an environment that doesn’t change it gives you a sense of sameness rather than change.

Focusing on the Future

Most of us are here because we are future-oriented; we have learned to work rather than play, to resist temptation.

But there is another way to be future-oriented. Depending on your religion, life begins after the death of the mortal body. To be future-oriented you have to trust that when you make a decision about the future it’s going to carry up. If you have inflation you don’t put money in the bank because you can’t trust the future. If there is instability in your family, adults can’t keep their promises to you.

The Pace of Life in Relation to Health

So he has a bunch of these measures and it turns out you can identify cultures as having different paces of life, and now cities. And he shows that in America you can rank 60 cities according to high pace of life and low pace of life. The ones with the highest pace of life, men have the most coronary problems. It becomes part of your whole way of life.

How to Find the Right Style of Yoga for Your Body and Mind (Guide)

How to Find the Right Style of Yoga for Your Body and Mind (Guide) | Third Monk image 1

Yoga offers a host of health benefits, including stress relief and mental clarity, but many people don’t think it’s for them. There are, however, so many approaches to yoga—Ashtanga is a fast-paced flowing style while Kripalu combines gentle movements with a philosophy of compassion and mindfulness—that if you are interested, you should be able to find a yoga style that fits your needs and reap these great benefits. Here’s how to get started (or continue) on your individual yoga path.

Getting Started

One way to find which type of yoga is right for you is to think of why you might have been interested in yoga in the first place—or, perhaps, what you didn’t like about past yoga experiences. Consider whether you want a lot of physical intensity (do you like to sweat?) or gentle poses, if you’re recovering from an injury, want heightened spiritual awareness, and so on. Your preferences may also change from day to day or with the seasons (during the winter, some are drawn to heated yoga practices).

Nine Styles of Hatha Yoga

Here are nine internationally recognized styles of Hatha Yoga, ranging in intensity.

1. Ashtanga Vinyasa Yoga

Helps build strength, flexibility, and mental focus through a sequence of movements. Vinyasa is a flowing style of yoga which links the movements or asanas with breath work. Ashtanga yoga is a series of poses done in a quick-paced Vinyasa flow.

 

2. Jivamukti Yoga

Combines the physical style of Ashtanga with meditation and spiritual teachings. Think chanting and readings combined with standing poses and backbends. Developed in 1984 by David Life and Sharon Gannon, this style is described by the Jivamukti Yoga School as “a vigorously physical and intellectually stimulating practice leading to spiritual awareness.” The school claims that the average Jivamukti student knows more about the philosophy of yoga than most yoga teachers because of the emphasis on traditional teachings.

 

3. Bikram Yoga

Practiced in rooms heated to 105 degrees to help you sweat out toxins and keep flexible. If you like it hot, you’ll like Bikram. The 26 yoga postures developed by Bikram Choudhury, according to Bikram’s Yoga College of India , are designed to give every component of your body what it needs for maximum health and functioning.

 

4. Integral Yoga

A gentle, holistic practice meant to be incorporated at work, school, and everyday life. The Integral Yoga Institute of New York City says Integral yoga’s use of traditional postures can help develop “an easeful body, a peaceful mind, and a useful life.”

 

5. Iyengar Yoga

Focuses on experiencing each pose and proper alignment. Postures are held longer in Iyengar than they are in other yoga styles, and props like blocks, straps, and cushions are also encouraged. It’s one of the most popular styles of yoga in the US and was developed over seventy years ago by B.K.S. Iyengar.

 

6. Kripalu Yoga

Focuses on meditation and breathwork while promoting physical healing. Psychological and spiritual growth are big components of this school, and there’s a great emphasis on approaching yourself and others with compassion and kindness.

If you consider yoga as meditation in motion and are interested in transforming your life, Kripalu, “the yoga of life” may be for you. A variation called Kripalu Yoga Dance blends dance and yoga.

 

7. Kundalini Yoga

A branch of tantric yoga that emphasizes the wordless experience of yoga and heightened awareness. Kundalini was once a closely guarded secret, until Yogi Bhajan brought the practice to the West in 1969. Described by Bhajan’s 3HO foundation, the practice “combines breath, mudra [postures, usually of the hands], eye-focus, mantra, body locks, and postures in a precise, conscious manner to affect body, mind, and soul.”

Kundalini may be the school to explore if you’re interested in a philosophy of living or finding your true path in life, as well as physical benefits of yoga.

 

8. Sivananda Yoga

A slow-paced practice built around a series of 12 basic postures in tandem with “proper” habits and thinking. According to the International Sivananda Yoga Vedanta Centres, founded by a disciple of the Swami Sivananda, Sivananda teaches 5 principles of yoga: the basic postures for flexibility and strength, proper breathing, relaxation, a healthy vegetarian diet, and positive thinking and meditations.

 

9. Viniyoga Yoga

A customized yoga practice, where the poses and breath are synchronized according to the individual’s needs and interests. This adaptive approach to yoga is also holistic—incorporating breathwork, postures, sound, meditation, and readings. The American Viniyoga Institute says viniyoga is different from other yoga practices with its focus on repetition, holding of postures, and adaptation of the postures, breath, and sequences for different results.

 

There are several other types of yoga not mentioned here, offshoots and variations of the above as well. Yoga Journal’s Not All Yoga Is Created Equal is a great guide to some other styles not covered. You can also find a quiz there that may help you match your personality and body type to a yoga style.

How to Find the Right Style of Yoga for You | LifeHacker

Universal Life Hacks – Domestic, Productivity, Health, Free Stuff (Infographic)

Universal Life Hacks - Domestic, Productivity, Health, Free Stuff (Infographic)  | Third Monk image 2

Life Hacks are ingenious ways to do everyday things that make life easier, more convenient, more fun, or otherwise better. They require little effort, and can cumulatively make a big difference.

Universal LifeHacks – Domestic, Productivity, Health, Free Stuff  Text Transcript

Domestic Hacks

1.) Reverse your hangers!
Put your clothes in your closet with the hangers reversed once a year. As you pull your clothes out, reverse the hanger. Every year, gie away any clothes that you never took out (hangers facing the original direction).

2.) Get out of the house in time!
Make your playlist exactly as long as you have to get ready in the morning. Go from chill songs to more energetic ones. You will be able to tell how you’re doing on time by the song that’s currently playing.

3.) Unlock a chain lock from outside!
Find a rubber band. Attach the rubber band to the chain lock, then to the inside door handle. As you close the door from the outside, the rubber band will pull the chain and the lock will dislodge. Works like a charm.

4.) Open a banana the RIGHT way!
Instead of tearing open the banana at the stem (which can be a real struggle). just flip the banana over and open it by pinching the stem. There’s a reason monkeys do it this way!

5.) Remember to Bring the Important things!
When you need to remember to bring something with you, put your car keys on it the night before, or put the item you need to remember on your shoes.

6.) Use aluminum foil correctly!
On the ends of every box of aluminum foil there are tabs to push in that keep the foil from popping out, same for cling wrap.

7.) Ice cold drinks in 3 minutes flat!
If you want to cool a warm beer or soda to ice cold in 3 minutes put the can or cans in a pot and cover with ice. Next, add 2 cups of salt and fill with water. It will be cold in 3 minutes.

 

School, Education Hacks

1.) Sources for your Thesis!
If you are charged with writing a lengthy research paper, find one very solid source that directly pertains to your thesis, and then you can use that source’s bibliography to back into locating new sources. Alternatively, use the bibliography of a Wikipedia entry.

2.) Buy some Time!
Need more time writing that paper? Grab a jpg, mp3, or some other media file and rename it “My Awesome Essay.doc” and send to professor. The “paper” will “corrupt” and it’ll buy you a day or two more.

3.) Get your Thumbdrive box!
Put an “identification.txt” file in your flash drives. Include all relevant contact info so you can get it back if you lose it.

 

Work, Productivity Hacks

1.) Get paid to poop!
You’ll be using less of your own time and more of your company’s time. If you poop for an average of 10 minutes per day, your company will have paid you for more than 40 hours of pooping by the end of the year. That’s half as long as most paid vacations!

2.) Keep motivated!
If there’s something big you need to get done, tell all your friends you’re going to do it. The fear of looking like an ass helps keep you motivated.

3.) Work as a beer taster!
When you’re about to be born press up, up, down, left, right, left, right, B, A, and select. If you did it correctly, you’ll later get a job as a beer taster. (Ok, this one is a lie)

 

Free Stuff Hacks

1.) Free phone chargers!
Next time you lose your phone charger, don’t buy another one! Go to a hotel and say you think you lost it there. It’s the #1 most left behind item at hotels, so most places have a big bin filled with every phone charger imaginable.

2.) Free hotel porn!
Next time you stay in a hotel that uses a Nokia TV system, enter the following code using the remote control: 2-2-1-Down Arrow then push and hold the OK button.

3.) Free air!
At Shell gas stations, press the button on the side of the pump three times. The pump will start without you having to insert any coins!

4) Free hotel reservation cancellations!
If you’ve got hotel reservations and need to cancel, but you’re already within however many days prior to the cancellation policy stated, just reschedule for a future date (for which there is no charge or penalty), call back, get a different representative, and cancel free of charge!

5.) Free Wi-Fi at Airports!
For those that have “for pay Wi-Fi” by adding ?.jpg at the end of any URL. Often, Wi-Fi at airports do not redirect images, allowing this hack to work.

 

Health, Body Hacks

1.) Don’t lose your hair!
If you are losing your hair, get Propecia for $2.50 a month instead of $189.00. Go to your doctor. Get him/her to prescribe you something called Proscar which is 5 mg of Finasteride (for prostate health) while Propecia is only 1. The good part about this is insurance covers proscar (because there is a medial purpose for it) so instead of paying 189 bucks a month you pay roughly $10 a prescription. Then cut it up into quarters. So it’s a 4 month supply for $15 bucks.

2.) Change your Circadian Rhythm!
Your circadian rhythm can be manipulated by your eating schedule. Stop eating during the 12-16 hour period before you want to be awake. Once you start eating again, your internal clock will be reset as though it is the start of a new day. Your body will consider the time you break your fast as your new “morning.”

3) Prevent “Splashing”!
You know you hate it too. When you have to go number two in a public restroom and you get “splashed”. Before pooping in a public toilet, put a couple sheets of toilet paper in the landing zone. This usually prevents splashing.”

4.) Save a life with coconut water!
Coconut water is sterile, works extremely well as a sports/hydration drink, is nearly isotonic to human blood, and in an emergency can be used as an IV fluid.

5.) Speed up 911!
When calling 911, the very first thing you should state is your location. Cell phone triangulations is imperfect and sometimes landline info is out of date. The moment an operator has an address or intersection, the police can be dispatched.

6.) Cure brain freeze!
Pressing your tongue against the roof of your mouth cures brain freeze fast! It also makes the urge to sneeze go away.

7.) Sneeze fast!
If you’re about to sneeze, but it isn’t happening as fast as you would like, look into a bright light and you will sneeze.

8.) Combat acne!
Persistent acne can be almost universally cured or substantially reduced by sleeping with a freshly washed towel over ones pillow at night. This works better than any acne medication. No lie.

9.) See in the Dark!
When you wake up in the middle of the night to do something, cover one eye with your hand and leave it there until you return to darkness. The eye that was covered will have retained its ability to see well in the dark so you will not run into the dresser on your way back to bed. This advantage is the reason pirates wore eyepatches so they could see in the darkness below deck after being in bright sunlight.

10.) Avoid sinus congestion!
If you have sinus congestion and steam just isn’t doing the trick, there’s another body hack you can try to relieve the pressure. Thrust your tongue against the roof of your mouth, then press between your eyebrows. Repeating these two things rocks your vomer bone back and forth and loosens up the congestion, allowing your sinuses to drain.

 

Miscellaneous Hacks

1.) Extend a remotes range!
If you are opening a gate with a remote and you are a bit out of range, put it under your chin pointing upward. Your skull is a close enough approximation to a parabolic reflector to direct some extra energy forward giving you extra distance.

2.) Use your hand as a ruler!
Measure your hand from your fingertips to palm and memorize it. Now you can judge the size of anything without a ruler. Try to pick a finger that is pretty close to a standard length (1 inch). You will never need a ruler to estimate again.

3.) Reboot the credit card machine!
To piss off an annoying customer behind you in the checkout, hold down all 4 corner buttons on the credit card machine to reboot it. It will take a while to restart.

4.) Go straight to your Floor!
To go directly to your floor on an elevator, even if other floor numbers have been pressed, simply press the desired floor number and door close button at the same time and you will go directly to that floor!

5.) Spend less time in the cold!
If your lock is frozen, use instant hand sanitizer on it. With its heavy alcohol content, it can break down ice. Squirt some in a resistant lock and get out of the cold!

6.) Test a remote!
If you point a TV/DVD remote at a cellphone camera and press any button you can see the infared light. This trick will also let you see if IR security cameras are on in the dark!

7.) Extra batteries!
9 Volt batteries contain six AAAA sized cells that can be used in electronics that take AAA batteries. Small sized 12 volt batteries contain eight 1.5 volt batteries which retail for $3 – $5 dollars each.

Eat Your Colors Every Day to Balance Your Diet (Guide)

Eat Your Colors Every Day to Balance Your Diet (Guide) | Third Monk image 1

Eating your fruits and veggies is definitely important. What is also important is the color of the fruits and veggies you eat. Each color comes with a variety of different nutrients and benefits. Eat a mix of colors every day and enjoy a balanced diet that will maintain your health.

Red Fruits and Vegetables

Contain the nutrients lycopene, ellagic acid, quercetin, and hesperidin, to name a few. These nutrients reduce the risk of prostate cancer and tumor growth. They lower blood pressure and LDL cholesterol levels. They also scavenge for harmful free-radicals and support join tissue in arthritis cases.

Beets
Blood oranges
Cherries
Cranberries
Guava
Papaya
Pink grapefruit
Pink/Red grapefruit
Pomegranates
Radicchio
Radishes
Raspberries
Red apples
Red bell peppers
Red chili peppers
Red grapes
Red onions
Red pears
Red peppers
Red potatoes
Rhubarb
Strawberries
Tomatoes
Watermelon

Green Fruits and Vegetables

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels. They normalize digestion time, support retinal health and vision. They also fight harmful free-radicals and boost immune system activity.

Artichokes
Arugula
Asparagus
Avocados
Broccoflower
Broccoli
Broccoli rabe
Brussel sprouts
Celery
Chayote  squash
Chinese cabbage
Cucumbers
Endive
Green apples
Green beans
Green cabbage
Green grapes
Green onion
Green pears
Green peppers
Honeydew
Kiwifruit
Leafy greens
Leeks
Lettuce
Limes
Okra
Peas
Sno Peas
Spinach
Sugar snap peas
Watercress
Zucchini

Blue and Purple Fruits and Vegetables

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. These nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anti-carcinogens in the digestive tract, and limit the activity of cancer cells.

Black currants
Black salsify
Blackberries
Blueberries
Dried plums
Eggplant
Elderberries
Grapes
Plums
Pomegranates
Prunes
Purple Belgian endive
Purple Potatoes
Purple asparagus
Purple cabbage
Purple carrots
Purple figs
Purple grapes
Purple peppers
Raisins

White Fruits and Vegetables

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, which reduces the risk of hormone-related cancers.

Bananas
Brown pears
Cauliflower
Dates
Garlic
Ginger
Jerusalem artickoke
Jicama
Kohlrabi
Mushrooms
Onions
Parsnips
Potatoes
Shallots
Turnips
White Corn
White nectarines
White peaches

Orange and Yellow Fruits and Vegetables

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer. They lower LDL cholesterol and blood pressure. Promotes collagen formation and healthy joints. They fight harmful free radicals and work with magnesium and calcium to build healthy bones.

Apricots
Butternut squash
Cantaloupe
Cape Gooseberries
Carrots
Golden kiwifruit
Grapefruit
Lemon
Mangoes
Nectarines
Oranges
Papayas
Peaches
Persimmons
Pineapples
Pumpkin
Rutabagas
Sweet corn
Sweet potatoes
Tangerines
Yellow apples
Yellow beets
Yellow figs
Yellow pears
Yellow peppers
Yellow potatoes
Yellow summer squash
Yellow tomatoes
Yellow watermelon
Yellow winter squash

 

The Most Powerful Food Combinations

The Most Powerful Food Combinations | Third Monk

Who came up with the idea that we are supposed to drink orange juice at breakfast? And why, if oatmeal is so good for us, do we eat that only in the morning as well? Nutritionists are starting to realize enjoying the two together is healthier than eating each of them alone.

Epidemiologist David R. Jacobs, Ph.D., of the University of Minnesota calls it food synergy, and he, along with many other nutritionists, believes it might explain why Italians drizzle cold-pressed olive oil over tomatoes and why the Japanese pair raw fish with soybeans.

As researchers work to unravel the complexities of the interactions of the foods we eat, try the most powerful food combinations currently known to science.

1. Tomatoes & Avocados

Tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which reduces cancer risk and cardiovascular disease. Fats make carotenoids more bioavailable, a fact that makes a strong case for adding tomatoes to your guacamole.

“The lycopene in tomato products such as pasta sauce is better absorbed when some fat (e.g., avocado) is present than if the sauce were made fat free.” says registered dietitian Susan Bowerman of California Polytechnic State University.

2. Oatmeal & Orange Juice

A study from the Antioxidants Research Lab at the U.S. Department of Agriculture shows that drinking vitamin C-rich orange juice while eating a bowl of unprocessed oatmeal cleans your arteries and prevents heart attacks with two times as much efficacy than if you were to ingest either breakfast staple alone. The organic compounds in both foods, called phenols, stabilize your LDL cholesterol (low-density lipoprotein, or so-called “bad” cholesterol) when consumed together.

3. Broccoli & Tomatoes

In a recent Cancer Research study, John W. Erdman Jr., Ph.D., of the University of Illinois, proved that the combination shrunk prostate-cancer tumors in rats.

“We know that tomato powder lowers the growth of tumors,” says Erdman. “We know that broccoli does too. And we know they’re better together. But it’s going to take years to find out why.”

 4. Blueberries & Grapes

“Studies have shown that the antioxidant effects of consuming a combination of fruits are more than additive but synergistic.”  says Bowerman.

A study published in the Journal of Nutrition by Rui Hai Liu, Ph.D., from Cornell University’s department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response.

5. Apples & Chocolate

Apples, are known to be high in an anti-inflammatory flavonoid called quercetin, especially in their skins. (Note: It’s important to buy organic because pesticides concentrate in the skins of conventionally grown apples.) By itself, quercetin has been shown to reduce the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers.

Chocolate, grapes, red wine, and tea, on the other hand, contain the flavonoid catechin, an antioxidant that reduces the risks for atherosclerosis and cancer. Together, according to a study done by Barry Halliwell, Ph.D., a leading food science professor at the National University of Singapore, catechins and quercetin loosen clumpy blood platelets, improving cardiovascular health and providing anticoagulant activity. Quercetin is also found in buckwheat, onions, and raspberries.

Susan Kraus, a clinical dietitian at Hackensack University Medical Center in New Jersey, recommends the following combinations: sangria with cut-up apples; green tea with buckwheat pancakes and raspberries; and kasha (roasted buckwheat, made in a pilaf) cooked with onions.

6. Lemon & Kale

“Vitamin C helps make plant-based iron more absorbable,” says nutritionist Stacy Kennedy of the Dana Farber Cancer Institute. It actually converts much of the plant-based iron into a form that’s similar to what’s found in fish and red meats. (Iron carries oxygen to red blood cells, staving off muscle fatigue.)

Kennedy suggests getting your vitamin C from citrus fruits, leafy green vegetables, strawberries, tomatoes, bell peppers, and broccoli, and getting plant-based iron from leeks, beet greens, kale, spinach, mustard greens, Swiss chard, and fortified cereals.

So whether you’re sautéing dark greens or making a salad, be sure to include a squeeze of citrus. You’ll increase your immunity and muscle strength with more punch than by eating these foods separately.

7. Soy & Salmon

According to Mark Messina, Ph.D., professor at Loma Linda University, an isoflavone in soy called genistein inhibits enzymes in the colon and prostate, raising the amount of vitamin D bioavailability in those tissues.

“The higher vitamin D levels may offer protection against cancer,” says Messina. “There is emerging research suggesting that vitamin D reduces cancer risk, and many people don’t get enough of the vitamin. You do make it in your skin, but most people don’t make enough.”

Fish such as salmon and tuna are high in vitamin D, so take a cue from the Asian diet and eat fish with a side of edamame.

8. Peanuts & Whole Wheat

According to Diane Birt, P.D., a professor at Iowa State University and a food synergy expert, the specific amino acids absent in wheat are actually present in peanuts. You need, and very rarely receive in one meal, the complete chain of amino acids (the best form of protein) to build and maintain muscle, especially as you get older.

So enjoy a peanut-butter sandwich right after a workout instead of drinking a terrible gym-rat shake.

9. Red Meat & Rosemary

Grilling over an open flame produces nasty carcinogens, but if you get a little more experimental with your spices, you can temper the cancer-causing effects of the charred flesh.

The herb rosemary, which mixes well with all kinds of grilled foods and contains the antioxidants rosmarinic acid and carnosic acid, was recently shown in a Kansas State University study to lower the amount of the cancer-causing heterocyclic amines (or HCAs) that appear in the charred meat when you grill at temperatures of 375°F to 400°F. It’s thought that the herb’s antioxidants literally soak up the meat’s dangerous free radicals.

10. Garlic & Fish

Minerals such as zinc, iron, copper, iodine, and selenium work as cofactors to make the best use of the natural anti-inflammatory and cholesterol-reducing fish oils EPA and DHA.

Cooking your fish with garlic lowers your total cholesterol better than eating those fillets or cloves alone. A study at University of Guelph, in Ontario, found that garlic keeps down the small increase in LDL cholesterol that might result from fish-oil supplements.

11. Eggs & Cantaloupe

According to Kennedy, a very basic food synergy is the concept of eating protein with foods that contain beneficial carbohydrates, which we need for energy. Protein, Kennedy reminds us, slows the absorption of glucose, or sugar, from carbohydrates.

Cut as many bad carbs (i.e., anything white, starchy, and sugary) as you want. But when you eat healthful carbs (whole grains, fruit, vegetables), don’t eat them on their own.

12. Almonds & Yogurt

We already know that good fats help increase lycopene absorption. But did you know that many essential vitamins are activated and absorbed best when eaten with fat?

Vitamins that are considered fat-soluble include A, D, and E. Carrots, broccoli, and peas are all loaded with vitamin A and should be paired with a healthy fat such as the kind found in olive oil. Vitamin D—rich products include fish, milk, yogurt, and orange juice.

So toss some almonds into your yogurt, eat full-fat dairy foods, and pair your morning OJ with a slice of bacon. To get the most vitamin E with fat-soluble foods, try baked sweet-potato slices or spinach salad topped with olive oil.

> Powerful Food Combinations | Men’s Health

Test and Fix Your Posture to Maximize Muscle (Guide)

Test and Fix Your Posture to Maximize Muscle (Guide) | Third Monk

Almost everyone has a posture problem. Over time, your poor posture takes a tremendous toll on your spine, shoulders, hips, and knees. In fact, it can cause a cascade of structural flaws that result in acute problems, such as joint pain throughout your body, reduced flexibility, and compromised muscles, all of which can limit your ability to burn fat and build strength.

But don’t worry—all these problems can be corrected. The first step to fix your posture is to analyze your alignment by having a friend take a full-body photo of you (with your shorts on) from the front and from the side. Keep your muscles relaxed but stand as tall as you can, with your feet hip-width apart.

Now compare your photos with the illustration below to diagnose your posture problems.

Posture Repair Plans

 

1. Problem: Forward Head

Where pain strikes: Your neck

The problem: Stiff muscles in the back of your neck
Fix it: Stretch with head nods daily: Moving only your head, drop your chin down and in toward your neck while stretching the back of your neck. Hold for a 5 count; do this 10 times.

The problem: Weak front neck muscles
Fix it: Do this neck “crunch” every day: Lying faceup on the floor, lift your head so it just clears the floor. Raise your head, and hold for 5 seconds; do 2 or 3 sets of 12 reps daily.

 

2. Problem: Elevated Shoulder

Where pain strikes: Neck and shoulders

The problem: Your trapezius (the muscle that starts at the back of your neck and runs across your upper back) is shortened.
Fix it: Perform an upper-trap stretch. With your higher-side arm behind your back, tilt your head away from your elevated side until you feel the stretch in your upper trapezius. Apply slight pressure with your free hand on your stretched muscle. Hold for 30 seconds; repeat 3 times.

The problem: A weak serratus anterior, the muscle just under your pecs running from your upper ribs to your shoulder blades
Fix it: Try chair shrugs. Sit upright in a chair with your hands next to your hips, palms down on the seat, and keep your arms straight. Without moving your arms, push down on the chair until your hips lift off the seat and your torso rises. Hold for 5 seconds. That’s 1 rep; do 2 or 3 sets of 12 reps daily.

 

3.  Problem: Rounded Shoulders

Where pain strikes: Neck, shoulder, or back

The problem: Tight pectoral muscles
Fix it: Try a simple doorway stretch: Place your arm against a doorjamb in the high-five position (that is, forming an L), your elbow bent 90 degrees. Step through the doorway until you feel the stretch in your chest and the front of your shoulders. Hold for 30 seconds. That’s 1 set; do a total of 4 daily.

The problem: Weakness in the middle and lower parts of your trapezius
Fix it: Use the floor L raise: Lying facedown on the floor, place each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for 5 seconds; do 2 or 3 sets of 12 reps daily

 

4. Problem: Hunched Back

Where pain strikes: Neck, shoulder, back

The problem: Poor upper-back mobility
Fix it: Lie faceup on a foam roller placed about midback, perpendicular to your spine. Place your hands behind your head and arch your upper back over the roller 5 times. Adjust the roller and repeat for each segment of your upper back.

The problem: Weak muscles in your back
Fix it: Perform the prone cobra. Lie facedown with your arms at your sides, palms down. Lift your chest and hands slightly off the floor, and squeeze your shoulder blades together while keeping your chin down. Hold for 5 seconds; do 2 or 3 sets of 12 reps daily.

 

5. Problem: Anterior Pelvic Tilt

Where pain strikes: Lower back (because of the more pronounced arch in your lumbar spine). The tilt also shifts your posture so that your stomach pushes outward, even if you don’t have an ounce of belly fat.

The problem: Your hip flexors, which allow you to move your thighs up to your abdomen, are tight.
Fix it: Kneel on one knee and perform a front hip stretch. Tighten your gluteal (butt) muscles on your kneeling side until you feel the front of your hip stretching comfortably. Reach upward with the arm that’s on your kneeling side, and stretch in the opposite direction. Hold this position for a count of 30 seconds, and repeat 3 times.

The problem: Weak glutes
Fix it: The glute bridge is your solution. Lie on your back with your knees bent about 90 degrees. Squeeze your glutes together and push your hips upward until your body is straight from knees to shoulders. Hold for 5 seconds; complete 2 or 3 sets of 12 reps daily.

 

6. Problem: Pigeon Toes

Where pain strikes: Knee, hip, or lower back

The problem: Tightness in the outer portion of your thigh (your tensor fasciae latae)
Fix it: Stand up, cross your affected leg behind the other, and lean away from the affected side until you feel your hip stretching comfortably. Hold for 30 seconds. Repeat 3 times.

The problem: Weak gluteus maximus and medius muscles
Fix it: Use an exercise called the side-lying clamshell. Lie on one side with your knees bent 90 degrees and your heels together. Keeping your hips still, raise your top knee upward, separating your knees like a clamshell. Pause for 5 seconds; lower your knee to the starting position. Perform 2 or 3 sets of 12 reps daily.

 

7. Problem: Duck Feet

Where pain strikes: Hip or lower back
The problem: You lack flexibility in all the muscles in your hips.
Fix it: Drop to your hands and knees and place one foot behind the opposite knee. Making sure you keep your spine naturally arched, shift your weight backward and allow your hips to bend until you feel the stretch. Hold the stretch for 30 seconds, repeat 3 times, and then switch sides.

The problem: Weakness in your oblique muscles and hip flexors
Fix it: Try the Swiss-ball jackknife. Assume the top of a pushup position but rest your feet on a Swiss ball. Without rounding your lower back, tuck your knees under your torso by rolling the ball with your feet toward your body. Roll the ball back to the starting position. Do 2 or 3 sets of 12 reps daily.

> Principles of Good Posture | Men’s Health

The Truth About Sunscreen and Sunlight Exposure

The Truth About Sunscreen and Sunlight Exposure | Third Monk

Ask somebody about sunscreen and you’re likely to receive an earful of disinformation from a person who has been repeatedly misinformed by health authorities and the mainstream media. Here’s a quick guide to the 5 most important things you need to know about sunscreen, sunlight and vitamin D:

 

#1) The FDA refuses to allow natural sunscreen ingredients to be used in sunblock, sunscreen products

If you create a truly natural sunscreen product using exotic botanicals with powerful sunscreen properties, you will never be able to market it as a “sunscreen” product. That’s because the FDA decides what can be used as sunscreen and what can’t, regardless of what really works in the real world.

This whole monopoly over sunscreen chemicals is designed to protect the profits of the chemical companies while marginalizing the natural product companies which could easily formulate far better solutions.

 

#2) Nearly all conventional sunscreen products contain cancer-causing chemicals

Read the ingredients of any sunscreen product sold at any mainstream store and you will not be able to pronounce most of the chemicals found in the ingredients list. That’s because most sunscreen products are formulated with cancer-causing fragrance chemicals, parabens, harsh alcohols, toxic chemical solvents and petroleum oils. A typical sunscreen product is actually a chemical assault on your body. That’s why research shows that using sunscreen actually causes more cancer than it prevents

 

#3) You can boost your internal sun resistance by changing what you eat

You can boost your internal sunscreen by eating antioxidant-rich foods and superfoods. The supplement astaxanthin, for example, is very well known for boosting your skin’s natural resistance to sunburn. Its fat-soluble carotenoids are actually transported to skin cells where they protect those cells from UV exposure.

Nearly everyone mistakenly believes that a person’s sunlight burn response is purely a genetic factor. They’re wrong. You can radically improve your resistance to UV exposure through dietary changes.

 

#4) UV exposure alone does not cause skin cancer

It is a complete medical myth that “UV exposure causes skin cancer.” This false idea is a total fabrication by the medical community (dermatologists) and the profit-driven sunscreen companies.

Skin cancer can only be caused when UV exposure is combined with chronic nutritional deficiencies that create skin vulnerabilities.

To create skin cancer, in other words, you have to eat a junk food diet, avoid protective antioxidants, and then also experience excessive UV exposure. All three of those elements are required. Conventional medicine completely ignores the dietary influences and focuses entirely on just one factor: Sunscreen vs. no sunscreen.

 

#5) Not all “natural” sunscreen products are really natural

Be careful when shopping for so-called “natural” sunscreen products. While there are some good ones out there, many are just examples of greenwashing, where they use terms like “natural” or “organic” but still contain loads of synthetic chemicals anyway.

A good guide for checking on sunscreen products is the Environmental Working Group guide

Some of the products that are truly natural include Loving Naturals sunscreen and Badger All Natural Sunscreen. Don’t use any sunscreen product containing ingredients that sound like chemicals: Methyl,  Propyl, Ethyl, etc.

Always buy unscented sunscreen, a typical sunscreen product is made with over a dozen cancer-causing fragrance chemicals, and they’re absorbed right through your skin.

> Surprising Things You’re Not Supposed To Know About Sunscreen | Natural News

Nutrition Tips To Boost a Healthy Sex Drive (Guide)

Nutrition Tips To Boost a Healthy Sex Drive (Guide) | Third Monk image 4

This list of vitamins and foods will promote better sexual health through proper nutrition. Plan meals accordingly so that you naturally consume enough of these vitamins to reap the benefits they have to offer. Keep in mind that consumption of these vitamins for a better sex life and better health should be a lifelong priority, rather than a short-term nutrition or weight loss goal.

Foods Rich in Vitamin A

Vitamin A is essential for normal reproduction, and a deficiency of Vitamin A has been shown to cause atrophy of the testicles and ovaries in male and female rats, leading to sterilization. Here are some foods known to be rich in Vitamin A.

Sweet Potatoes

With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% DV) of vitamin A per 100 gram serving, or 38436IU (769% DV) in a cup of mashed sweet potato, and 21909IU (438% DV) in a medium sized sweet potato.

 

Carrots

Carrots are excellent cooked or as a snack. 100 grams of raw carrots provides 16706IU (334% DV) for vitamin A. That is 10191IU (204% DV) for a medium sized carrot, and 2069IU (41% DV) for a single baby carrot.

 

 

Lettuce

Dark colorful lettuces provide the most vitamin A with Red and Green Leaf lettuces providing 7492IU (150% DV) per 100 gram serving, 2098IU (42% DV) per cup shredded, and 1274IU (25% DV) per leaf. Iceberg only provides 502IU (10% DV) per 100g, 361IU (7% DV) per cup shredded, and 75IU (2% DV) per leaf.

 

Cantaloupe

Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge.

 

 

Foods Rich in Vitamin B1

Vitamin B1 is essential to energy production and the metabolism of carbohydrates, proteins and fats, so a deficiency of vitamin B-1 can lead to decreased energy and reduced sex drive. More symptoms of deficiency include fatigue, decreased alertness, constipation and heart symptoms (like rapid heartbeat). Here are a few specific foods rich in vitamin B-1.

Pork Chops

Pork chops are relatively inexpensive and low in cholesterol compared to most meats, they also contain a high amount of vitamin B1. A 100 gram serving will provide 1.2mg (83% DV) of thiamin (B1), which is 0.85mg (57% DV) per chop.

 

 

Pistachios

Pistachios are a great snack and also a good source of potassium and copper. 100 grams of pistachios provides 0.87mg of thiamin (B1) or 58% DV. That is 0.24mg or 16% of the DV per ounce.

 

 

Macadamia Nuts

Macadamia nuts provide 0.7mg (47% DV) of vitamin B1 per 100 gram serving, or 0.2mg (13% DV) per ounce.

 

 

 

Pecans

Pecans provide 0.66mg (44% DV) of vitamin B1 per 100 gram serving, or 0.19mg (12% DV) per ounce.

 

 

 

Foods Rich in Vitamin B3

Vitamin B3 is also called niacin. A deficiency of vitamin-B3 can lead to skin eruptions, bowel problems and even mental problems. Sex life is impacted by the presence of vitamin B-3 because it increases blood flow to the extremities, including the brain. Problems with the nerve and digestive systems caused by vitamin B-3 deficiency can negatively affect your sex life.

Veal (Lean)
The top round cut of pan fried lean veal provides 12mg (60% DV) of niacin per 100 gram serving, or 36.6mg (183% DV) per pound, and 10.2mg (51% DV)in a typical 3 ounce serving.

 

 

Chicken (White Meat)
The white meat of chicken (breast, or tenders) provides 12.4mg (62% DV) of niacin per 100 gram serving, 13.3mg (66% DV) in half a chicken, and 17.4mg (87% DV) per cup.

 

 

Sun-dried Tomatoes
Sun-dried tomatoes are a high iron and potassium food. They are great in sauce, on pizza, and even in salads. 100 grams of sun-dried tomatoes provides 9.1mg (45% DV) of niacin, or 4.9mg (24% DV) per cup, and 0.18mg (1% DV) per piece.

 

 

Bran (Rice and Wheat)

Crude rice and wheat bran are rich in vitamin B6 as well as vitamin B3 (niacin). Eat whole foods like brown rice, and whole wheat bread. Rice bran contains the most niacin with 34mg (170% DV) per 100g serving, or 40.1mg (201% DV) per cup, 2.5mg (13% DV) per tablespoon. Wheat bran contains 13.6mg (65% DV) per 100 gram serving, or 7.9mg (39% DV) per cup, 0.493mg (2.4% DV) per tablespoon.

 

Foods Rich in Vitamin C

Vitamin C influences a good sex life with its role in the absorption of iron, the formation of blood cells and the metabolism of the adrenal gland, all processes that affect your sex life. Iron helps oxygenation of the tissues for energy production, while blood carries oxygen, hormones and nutrients to the organs, glands and tissues. The adrenal gland produces lots of hormones that influence your sex life, including a hormone that helps to stimulate orgasm. In addition, vitamin C also strengthens your immune system, protects against stress and helps keep your joints limber and active.

Guavas

Depending on variety, guavas can provide as much as 228mg (381% DV) of vitamin C per 100g serving, 377mg (628% DV) per cup, and 126mg (209% DV) per fruit.

 

 

Bell Peppers

A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. Yellow peppers provide the most vitamin C with 184mg (206% DV) per 100 gram serving, 341mg (569% DV) per pepper, and 95mg (159% DV) in 10 sliced strips. Green peppers provide the least vitamin C with 132mg (220% DV) per pepper.

 

Broccoli, Cauliflower, Brussels Sprouts

Broccoli provides 89mg (149% DV) of vitamin C in a 100g serving, 81mg (135% DV) per cup chopped, 28mg (46% DV) per piece. Raw cauliflower provides much less with 46mg (77% DV) per cup, raw brussles sprouts provide 75mg (125% DV) per cup, 16mg (27% DV) per sprout.

 

Oranges and Clementines (Tangerines)
Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide 59mg (99% DV) per 100 gram serving, 98mg (163% DV) per cup, and 83mg (138% DV) per orange. Clementines, or tangerines, provide 49mg (81% DV) per 100 gram serving, or 36mg (60% DV) per fruit.

 

Red and Green Hot Chili Peppers
An excellent way to spice up soups, curries, and sauces, green chillies provide the most vitamin C than any other food with 242.5mg (404% DV) per 100 gram serving, 181.88mg (303% DV) in a half cup chopped, and 109.13mg (182% DV) in a single green chili pepper. Red chillies provide 144mg (240% DV) of vitamin C per 100g serving, 108mg (180% DV) per half cup chopped, and 65mg (108% DV) per pepper.

 

Foods Rich in Vitamin D

Studies in men found that when Vitamin D is elevated, so is testosterone.  The inverse is true as well.  When Vitamin D is decreased so is testosterone. And we all know testosterone is important for our sex drives.

Fortified Cereals

Exercise caution and check food labels when purchasing cereals, be sure to pick products that have little or no refined sugars, and no partially hydrogenated oils! Fortified cereals can provide up to 342IU (57% DV) per 100 gram serving (~2 cups), and even more if combined with fortified milk.

 

Oysters

In addition to vitamin D, Oysters are a great source of vitamin b12, zinc, iron, manganese, selenium, and copper. Oysters are also high in cholesterol and should be eaten in moderation by people at risk of heart disease or stroke. Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving, 269IU (67% DV) in six medium oysters.

 

Caviar (Black and Red)

Caviar is a common ingredient in sushi and more affordable than people think. Caviar provides 232IU (58% DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.

 

 

Mushrooms

More than just a high vitamin D food, mushrooms also provide Vitamin B5(Pantothenic Acid) and copper. Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving, or 7.6IU (2% DV) per ounce.

 

 

Foods Rich in Vitamin E

Taking vitamin E supplements or changing your diet to incorporate foods rich in vitamin E can help improve the quality of sperm. Research published in the March-April 2003 issue of “Archives of Andrology” indicates that study participants who took 400 mg of vitamin E in conjunction with 225 mcg of selenium showed improvements in sperm motility. How well your sperm are able to move directly impacts your fertility as sperm need to be able to make their way over distances to fertilize an egg.

Almonds
Almonds are best as a snack in raw whole form, but can also be found as almond butter and almond milk. Almonds provide 26.2mg (175% DV) of vitamin E in a 100g serving, 37.5mg (250% DV) per cup, and 0.3mg (2% DV) of vitamin E in an almond.

 

Pickled Green Olives

Olives have no end to culinary use, great in pasta sauce, pizzas, salads, or alone with bread, they will provide 3.81mg (25% DV) of vitamin E in a 100g serving, 1.1mg (7% DV) per ounce (about 14 olives).

 

 

Cooked Spinach

Cooked spinach is great in stews, lasagnas, or as a side all by itself. It will provide 3.5mg (24% DV) of vitamin E in a 100g serving, 6.7mg (44% DV) per cup.

 

 

 

Healthy Eating for People Who Hate Cooking (Guide)

Healthy Eating for People Who Hate Cooking (Guide) | Third Monk image 2

One of the barriers for healthy eating is the time it takes to actually prepare a healthy meal. However, it is possible to make healthy meals without actually working too hard for them and we’ll show you how to do it.

The Smoothie for Vegetable and Fruit Intake

The smoothie is something like a garbage-disposal of healthy food. If you can’t or don’t like cooking, it’s the easiest, simplest way to ensure you still get the fruits, vegetables, and vitamins you need in the day without having to come up with complex recipes that require you to cook several foods at once. All you have to do is toss a few fruits and vegetables into a blender with some water or ice, stand around for a few seconds while it blends, and then you end up with a food that’s really a drink and requires a stupidly small amount of effort.

How much do you need to throw in there? Let’s look at the recommended daily allowance of fruits and vegetables and see how we can get that into one or two no-cook meals.

Fruits: For most Americans over the age of 18, 2 cups worth of fruit is recommended a day. That’s about a single large fruit—as in, one apple or one banana.

Vegetables: Vegetables require a bit more than fruit as far as recommended amount. You need at least 3 cups of raw or cooked vegetables.

So that boils down to about two cups of fruits and vegetables a day, which isn’t hard to get out of a blender. Thousands of smoothie recipes are out there and it always boils down to preference, but here’s a few to use to get your recommended daily allowance.

The nutritionally complete meal: Monster Chef shows off this simple recipe with some frozen mixed fruits, cranberries, milk, walnuts, and chocolate that smashes together an entire meal in six easy steps and about five minutes of your time.

The kid friendly approach: If you hate the idea of cooking, you might like the simplified kid-friendly smoothie recipes parenting blog Inhabitots suggests making for kids.

The incredibly easy approach: Even though cutting and tossing a few ingredients into a blender isn’t hard, an easier way exists. Namely, removing the the cutting part. Recipes out there vary from just adding almond milk to some frozen fruit to tossing a frozen banana in with some peanut butter and soy milk.

While that will certainly take care of your fruits and vegetables, a smoothie can’t cover your entire nutritional intake. That’s why we’re going to show you the crock pot, a nearly automated cooking device.

 

The Crock Pot as Automated Cooking Device

The crock pot aka slow cooker is about as close as you can get to set-it-and-forget-it automatic cooking. Throw some food inside in the morning or afternoon and it automatically cooks so it’s edible later.

The benefit of the crock pot isn’t just in its ability to cook food without you paying any attention to it, it’s also the fact you don’t need a lot of ingredients. The Simple Dollar’s collection of five ingredient crock pot recipes will do most cooking-haters good and provide the protein and vegetables needed in your diet. The benefit? The directions are: dump food in crock pot, turn crock pot on low, walk away for 8 hours and return to a cooked meal.

 

A Few More Ideas For Minimal Effort Healthy Meals

The above options, of course, are not the only ones. In the chilly winter, the crock pot provides a nice way to get a hot meal without any effort, but come summer it’s not nearly as nice. Here are a few ideas from around the web to keep your diet healthy without the hassle of hours in the kitchen.

The sandwich and salad approach: These two great meal options come without the aid of cooking utensils and both provide your daily nutrients in a number of ways. If you don’t know what to actually make, recipe site Eating Well has a bunch of suggestions for no-cook meals that are dead simple to make and require nothing more than a few minutes and a knife.

Embrace the microwave: Hardcore foodies will likely scoff at this suggestion, but the microwave isn’t as bad a place to cook food as we’ve all been lead to believe. The key is knowing how to read the frozen food labels properly and watching for a few key facts on the nutrition label. WebMD suggests you: keep the calories in the 250-300 range, pick meals with less than 4 grams of saturated fat, less than 800 milligrams of sodium, and with at least 3-5 grams of fiber.

Cook and freeze in bulk: If you happen to fall into the, “I don’t despise cooking but still don’t want to do,” category, then the idea of bulk cooking meals for a month or five days might be appealing. This, of course, requires you to cook, but it boils down to dedicating just one or two days a month to it instead of of every day. You cook all your meals, freeze them up, then simply reheat later on.

Strategize your restaurant and take-out foods: Of course, the ultimate no-cook method of healthy eating is to do absolutely nothing and have the food delivered to you. If you’re not sure where to start, Cooking Light has a big list of healthy foods at a variety of restaurants as well as tips for ordering healthy foods.

> Healthy Eating for People Who Hate Cooking | LifeHacker