Health & Fitness

5 weird signs that lets you know you're vitamin deficient

05:15:00 Health Advice , Nutition & Diet

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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">When your body is trying to tell you something— for example, that you're skimping on critical vitamins— it may go to some strange lengths. "With today's diet of processed foods, it's easy to become vitamin deficient, either by not eating enough of the right foods or not absorbing them properly due to digestive issues," says Dr. Susan Blum, founder of the Blum Center for Health and the author of the new book The Immune System Recovery Plan. "You may not get a disease, but you can end up with impaired functioning because vitamins are cofactors for all the biochemical reactions in the body. We need them in order to function properly." That impaired functioning can sometimes manifest in mysterious ways.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Here are five unusual warning signs that you may be vitamin deficient. The good news: Most are fixable with dietary tweaks—all the more reason to make nutrition a top priority. But if food cures don't work, be sure to check in with your doctor.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Body Cue No. 1:</b> Cracks at the corners of your mouth.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>The Deficiency:</b> Iron, zinc, and B vitamins like niacin (B3), riboflavin (B2), and B12. "It's common if you're a vegetarian to not get enough iron, zinc, and B12," Blum says. Ditto if you're skimping on essential immunity-building protein due to dieting.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>The Fix:</b> Eat more poultry, salmon, tuna, eggs, oysters, clams, sun-dried tomatoes, Swiss chard, tahini, peanuts, and legumes like lentils. Iron absorption is enhanced by vitamin C, which also helps fight infection, so combine these foods with veggies like broccoli, red bell peppers, kale and cauliflower.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Body Cue No. 2:</b> A red, scaly rash on your face (and sometimes elsewhere), and hair loss.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>The Deficiency:</b> Biotin (B7), known as the hair vitamin. While your body stores fat-soluble vitamins (A, D, E, K), it doesn't store most B vitamins, which are water soluble. Body builders take note: Eating raw eggs makes you vulnerable because a protein in raw eggs called avidin inhibits the body's ability to absorb biotin.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>The Fix:</b> Reach for more cooked eggs (cooking deactivates avidin), salmon, avocados, mushrooms, cauliflower, soybeans, nuts, raspberries and bananas.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Body Cue No. 3:</b> Red or white acne-like bumps, typically on the cheeks, arms, thighs, and butt.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>The Fix:</b> Skimp on saturated fat and trans fats, which you should be doing anyway, and increase healthy fats. Focus on adding more salmon and sardines, nuts like walnuts and almonds, and seeds like ground flax, hemp, and chia. For vitamin A, pile on leafy greens and colorful veggies like carrots, sweet potatoes, and red bell peppers. "This provides beta carotene, a precursor to vitamin A, which your body will use to make vitamin A," Blum says. "For vitamin D, though, I recommend a supplement —2,000 IU a day in one that also contains vitamins A and K, which help with D absorption."</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Body Cue No. 4: </b>Tingling, prickling, and numbness in hands, feet, or elsewhere.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>The Deficiency:</b> B vitamins like folate (B9), B6, and B12. "It's a problem directly related to the peripheral nerves and where they end in the skin," says Blum, noting that these symptoms can be combined with anxiety, depression, anemia, fatigue, and hormone imbalances.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>The Fix:</b> Seek out spinach, asparagus, beets, beans (pinto, black, kidney, lima), eggs, octopus, mussels, clams, oysters, and poultry</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Body Cue No. 5:</b> Crazy muscle cramps in the form of stabbing pains in toes, calves, arches of feet, and backs of legs.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>The Deficiency:</b> Magnesium, calcium, and potassium. "If it's happening frequently, it's a tipoff that you're lacking in these," Blum says. And if you're training hard, you can lose more minerals (and water-soluble B vitamins) through heavy sweating.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>The Fix: </b>Eat more bananas, almonds, hazelnuts, squash, cherries, apples, grapefruit, broccoli, bok choy, and dark leafy greens like kale, spinach and dandelion.</span>

When your body is trying to tell you something— for example, that you're skimping on critical vitamins— it may go to some strange lengt...

Have you Considered Sleeping In N-u-d-e - See Reasons Why

05:04:00 1 Health Advice , Sex & Relationships

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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Pack away the flannel pajamas: A handful of studies and surveys show sleeping n-a-k-e-d could actually be good for you. Six reasons why you should consider it:</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>You may like your partner more:</b> A 2014 survey of Brits by Cotton USA (which promotes cotton products that likely include both pajamas and sheets) found that 57 percent of those who slept n-u-d-e reported being happy in their relationship.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">That was 9 percentage points more than PJ wearers, followed by 43 percent of nightie wearers. Onesie wearers—they apparently exist—brought up the rear at 38 percent, per the Daily Mail.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>It could help prevent diabetes:</b> It's a bit of a stretch, but here's the logic: Adults have small amounts of brown fat (aka "good fat") in their bodies, and a 2014 study looked at how bedroom temperature affected the fat.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The four-month study was small: just five males who slept in rooms heated to 66-, 75-, or 81-degrees. After four weeks spent at the coldest temp, the men had almost twice as much brown fat, and their insulin sensitivity was better, which a researcher says could lower their diabetes risk.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Four weeks at 81 degrees undid all the benefits. Though the New York Times points out the test subjects slept in hospital scrubs, going naked could help prevent overheating.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>It's better for your lady health:</b> Cosmopolitan cites advice from Dr.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Jennifer Landa, who points out that an overly warm environment could spur too much yeast or bacteria to grow in the vaginal area. By passing on PJs, you'll have a better chance of giving air access to the region, preventing infections.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>It's how our ancestors did it:</b> If you're a Paleo-dieter who eats like a caveman, why not sleep like one, too? Neurologist Rachel Salas with the Johns Hopkins Center for Sleep in 2013 told the Wall Street Journal that "back in the cave days," people slept n-a-k-e-d.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">It was, in part, a means of protection from predators, and that feeling of safety could be imparted by sleeping similarly in modern day.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>It could be better for the immune system:</b> Mic reports that when skin-on-skin contact occurs, our adrenal glands get a message: lighten up on the production of the stress hormone cortisol.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">As one doctor explains, "Cortisol suppresses the immune response." Skin-to-skin contact also increases levels of oxytocin, which can have positive effects on blood pressure and healing, says Salas.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Body temp affects sleep:</b> A 2004 study found that for sleep to "initiate normally," core body temp matters.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Per a researcher, "Studies of sleep onset insomniacs show that they consistently have a warmer core body temperature immediately before initiating sleep, when compared with normal healthy adults."</span></div>

Pack away the flannel pajamas: A handful of studies and surveys show sleeping n-a-k-e-d could actually be good for you. Six reasons why y...

Do it Anywhere - Body weight Exercises for Fast Fitness

04:54:00 Health Advice , Weight Loss , Workouts

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<span style="color: #444444;"><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;">Body weight exercises can help you stay fit at home, or on the road with little or no equipment. Here are a few of the </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box;"><span style="line-height: 23px;">best body weight exercises</span></span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> for maintaining muscle strength and endurance, or creating a </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box; line-height: 23px;">great interval training</span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> routine at home. Mix and match the exercises to create the </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box; line-height: 23px;">perfect workout</span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> for traveling, </span><span style="font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box; line-height: 23px;">home fitness</span></span><span style="background-color: white; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px;"> or simply adding a bit of variety to your typical exercise routine.</span></span><br />
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<span style="color: #444444;">Start with a light <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">warm up</span> for a few minutes.</span></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-color: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border-style: initial; clear: left; float: left; height: auto; margin-bottom: 1em; margin-right: 1em;"><span style="color: #444444;"><img alt="Young woman lying on exercise mat with hands behind head, smiling - Manchan/Digital Vision/Getty Images" border="0" class="" data-description="Try These Bodyweight Exercises for a Quick No Equipment Workout" height="256" itemprop="image" src="http://f.tqn.com/y/sportsmedicine/1/W/0/F/200298977-001.JPG" style="background: 0px 0px; border: 0px; box-sizing: border-box; display: inline-block; height: auto; margin-top: 0px; max-width: 100%; padding: 0px; vertical-align: middle;" width="385" /></span></span><span style="color: #444444;">This can be walking, marching in place or stepping side to side. The goal of the warm up is to get your blood circulating and you body temperature rising in order to prepare for higher intensity exercise.</span></div>
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<span style="color: #444444;">Perform each exercise for 30 seconds to two minutes depending upon your conditioning and interest.</span></div>
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<span style="color: #444444;">Move to the next exercise smoothly, but quickly. You can continue the routine as long as you like, but aim for a twenty to thirty minute workout. Cool down with five or more minutes of<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">stretching</span>, and easy movements.</span></div>
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<span style="color: #444444;">Bodyweight Exercises</span></h3>
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<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Abdominal Exercises</span></span><br style="box-sizing: border-box;" />Ab exercises can be done almost anywhere with no equipment.</span><ul style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style: disc; margin: 8px 0px; padding: 0px; vertical-align: baseline;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; left: 1.4em; list-style-type: none; margin: 0px 0px 8px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;"><span style="color: #444444;">Top 10 Questions About Abdominal Exercises</span></span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; left: 1.4em; list-style-type: none; margin: 0px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;"><span style="color: #444444;">How to Exercise Your Abs</span></li>
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<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Push Ups</span></span><br style="box-sizing: border-box;" />Begin in push up position, on knees or toes. Perform 4 <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">push ups</span>, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push ups and 1 halfway--5 or more times.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Pull Ups</span></span><br style="box-sizing: border-box;" />The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a low hanging tree branch, for example), but it's a great, simple way to build upper body strength.</span></li>
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<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">One-Leg Balance / Squat / Reach</span></span><br style="box-sizing: border-box;" />Stand on one leg and balance it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.</span></li>
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<ul class="cb-split" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; left: 1em; line-height: 23px; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Tuck Jump</span></span><br style="box-sizing: border-box;" />The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Chair Dips</span></span><br style="box-sizing: border-box;" />You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">tricep exercise</span>. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">many</span>repetitions as you can.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Wall Sit</span></span><br style="box-sizing: border-box;" />With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can. This is great for ski conditioning.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Abdominal Crunches</span></span><br style="box-sizing: border-box;" />Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Supermans</span></span><br style="box-sizing: border-box;" />Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Reverse Crunch</span></span><br style="box-sizing: border-box;" />Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Plank Exercise</span></span><br style="box-sizing: border-box;" />Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Squat-Thrusts</span><br style="box-sizing: border-box;" />Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Jumping Jacks</span><br style="box-sizing: border-box;" />The basic jumping jack is a good cardio and <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">strength training exercise</span>.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Side Jumps</span></span><br style="box-sizing: border-box;" />Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc..).</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Mountain Climbers</span><br style="box-sizing: border-box;" />Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.</span></li>
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<ul style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; left: 1em; line-height: 23px; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Wall Squat-Thrusts</span><br style="box-sizing: border-box;" />Lean into a wall with your hands and keep your feet shoulder width apart several feet from the wall. Slowly lift one knee up toward your chest and back and then the other leg. As you improve your fitness, increase your leg lift speed and move your weight onto the ball of the rear foot.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Backward Stride</span><br style="box-sizing: border-box;" />Stand with feet together. Stride backward with one leg, while raising the arms to shoulder level. Lower the arms to your side and repeat with the other leg. Pick up the pace for more cardio.</span></li>
</ul>
<ul class="cb-split" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; left: 1em; line-height: 23px; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px 0px 8px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Jump Lunges</span></span><br style="box-sizing: border-box;" />Start in the lunge position – one foot forward and one foot back. Bend your knees and then jump up high and switch leg positions. Use explosive, but controlled movements.</span></li>
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">Walking Lunge</span></span><br style="box-sizing: border-box;" />Start at one end of the room and take a long stride forward with the right leg. Bend down so the forward knee is directly over the toes and at a 90 degree angle. Raise up and repeat with the other leg across the room.</span></li>
</ul>
<div class="comp inArticleVideo inArticleVideoPlaceHolder videoPlaceholder" data-defer="load" id="inArticleVideo_1" style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 16px; line-height: 23px; margin: 0px; padding: 0px; vertical-align: baseline;">
<figure class="video-placeholder parent-bg group large" style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; box-sizing: border-box; clear: left; cursor: default; left: 0px; margin: 0px 0px 18px; min-height: 214px; overflow: hidden; padding: 0px; position: relative; vertical-align: baseline;"><ul class="cb-split" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; box-sizing: border-box; left: 1em; list-style: none; margin: 0px 0px 17px; padding: 0px; position: relative; vertical-align: baseline; z-index: 1;">
<li style="background: 0px 0px; border: 0px; box-sizing: border-box; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444;"><span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Shadow Boxing</span><br style="box-sizing: border-box;" />Assume the position and go for a little shadow boxing. It’s really a pretty decent way to get your cardio and <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">strength work</span> all at once. Focus on controlled movements (not flailing punches), stay light on the balls of your feet and keep your knees bent. Practice jabs and upper cuts and all your moves. Hold a couple bottles of water for more resistance.</span></li>
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<span style="color: #444444;">If you are motivated and a little creative, you can get a full body workout anytime, anywhere.</span></div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; box-sizing: border-box; padding: 0px; vertical-align: baseline;">
<span style="color: #444444;">**Check with your doctor before beginning any exercise program and listen to your body for <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; box-sizing: border-box;">signs of injury</span>.</span></div>
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Body weight exercises can help you stay fit at home, or on the road with little or no equipment. Here are a few of the best body weight...

9 Qaulities That Makes Men Attractive to Women

04:38:00 Sex & Relationships

<div class="slider-item" data-description=" Women are attracted to men for a number of reasons. Tastes vary on an individual-by-individual basis, but research shows that women in general, tend to prefer certain traits in men. The good news: Some of these traits are within your control. The bad news: Some of them are not. This is why there's whiskey. " data-heading=" " data-thumbnail="/wp-content/themes/mademan/tools/imgcrop.php?src=http://www.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/richard-burton-main.jpg&w=93&h=52&zc=1" style="font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 14.772px;">
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Women are attracted to men for a number of reasons. Tastes vary on an individual-by-individual basis, but research shows that women in general, tend to prefer certain traits in men. The good news: Some of these traits are within your control. The bad news: Some of them are not. This is why there's whiskey.</div>
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<div class="slider-item" data-description="<b>1. Piercings, Tattoos, and Scars:</b> According to the evolutionary "handi-cap" theory, men who are physically healthy and have good genes can afford to take part in risky behavior involving needles, ink and katana swords. Think of it as your body's way of showing off for prospective mates. " data-heading=" " data-thumbnail="/wp-content/themes/mademan/tools/imgcrop.php?src=http://www.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/casablanca-1.jpg&w=93&h=52&zc=1" style="font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 14.772px;">
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<a href="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/richard-burton-main.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="richard-burton-main-health & fitness" border="0" height="216" src="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/richard-burton-main.jpg" style="border: 0px;" title="" width="400" /></a></div>
<figure class="gallery-item" style="margin: 0px;"><a href="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/casablanca-1.jpg" imageanchor="1"><img alt="casablanca-health & fitness" border="0" height="216" src="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/casablanca-1.jpg" style="border: 0px;" title="" width="400" /></a></figure><figure class="gallery-item" style="margin: 0px;"><br /></figure><figure class="gallery-item" style="margin: 0px;"><br /></figure><div class="js-slider-content">
<b style="-webkit-font-smoothing: antialiased;">1. Piercings, Tattoos, and Scars:</b> According to the evolutionary "handi-cap" theory, men who are physically healthy and have good genes can afford to take part in risky behavior involving needles, ink and katana swords. Think of it as your body's way of showing off for prospective mates.</div>
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<div class="slider-item" data-description=" <b>2. Money, Money, Money... Money:</b> A study by evolutionary psychologist David Buss found that women from 37 cultures around the world value high earning potential and good financial prospects in a partner. Even Zambia ladies love a sugar daddy. " data-heading=" " data-thumbnail="/wp-content/themes/mademan/tools/imgcrop.php?src=http://www.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/hugh-hefner-2.jpg&w=93&h=52&zc=1" style="font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 14.772px;">
<figure class="gallery-item" style="margin: 0px;"><img alt="hugh-hefner-health & fitness" height="216" src="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/hugh-hefner-2.jpg" style="border: 0px;" title="" width="400" /></figure><figure class="gallery-item" style="margin: 0px;"><br /></figure><div class="js-slider-content">
<b style="-webkit-font-smoothing: antialiased;">2. Money, Money, Money... Money:</b> A study by evolutionary psychologist David Buss found that women from 37 cultures around the world value high earning potential and good financial prospects in a partner. Even Zambia ladies love a sugar daddy.</div>
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<div class="slider-item" data-description=" <b>3. A Deep Voice:</b> Women value physical symmetry because it's a sign of good health and good genes for the screaming hordes of babies they plan to make with you. The deeper a man's voice, the more likely he is to be symmetrical. Just the way it is. " data-heading=" " data-thumbnail="/wp-content/themes/mademan/tools/imgcrop.php?src=http://www.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/frank-sinatra-dean-martin-3.jpg&w=93&h=52&zc=1" style="font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 14.772px;">
<figure class="gallery-item" style="margin: 0px;"><img alt="frank-sinatra-dean-martin-health & fitness" height="216" src="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/frank-sinatra-dean-martin-3.jpg" style="border: 0px;" title="" width="400" /></figure><figure class="gallery-item" style="margin: 0px;"><br /></figure><div class="js-slider-content">
<b style="-webkit-font-smoothing: antialiased;">3. A Deep Voice:</b> Women value physical symmetry because it's a sign of good health and good genes for the screaming hordes of babies they plan to make with you. The deeper a man's voice, the more likely he is to be symmetrical. Just the way it is.</div>
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<div class="slider-item" data-description=" <b>4. Height:</b> Tall men make more money and have more babies. Short men try to conquer Europe. " data-heading=" " data-thumbnail="/wp-content/themes/mademan/tools/imgcrop.php?src=http://www.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/clint-eastwood-4.jpg&w=93&h=52&zc=1" style="font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 14.772px;">
<figure class="gallery-item" style="margin: 0px;"><img alt="clint-eastwood-health & fitness" height="216" src="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/clint-eastwood-4.jpg" style="border: 0px;" title="" width="400" /></figure><figure class="gallery-item" style="margin: 0px;"><br /></figure><div class="js-slider-content">
<b style="-webkit-font-smoothing: antialiased;">4. Height:</b> Tall men make more money and have more babies. Short men try to conquer Europe.</div>
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<div class="slider-item" data-description=" <b>5. A V-Shaped Torso (Hit the Gym):</b> If you look like you row, swim, or moonlight as a superhero, women dig your body. If you're shaped like a <i>Family Guy</i> character, they do not. " data-heading=" " data-thumbnail="/wp-content/themes/mademan/tools/imgcrop.php?src=http://www.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/paul-newman-5.jpg&w=93&h=52&zc=1" style="font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 14.772px;">
<figure class="gallery-item" style="margin: 0px;"><img alt="paul-newman-health & fitness" height="216" src="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/paul-newman-5.jpg" style="border: 0px;" title="" width="400" /></figure><figure class="gallery-item" style="margin: 0px;"><br /></figure><div class="js-slider-content">
<b style="-webkit-font-smoothing: antialiased;">5. A V-Shaped Torso (Hit the Gym):</b> If you look like you row, swim, or moonlight as a superhero, women dig your body. If you're shaped like a <i>Family Guy</i> character, they do not.</div>
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<div class="slider-item" data-description=" <b>6. Sense of Humor:</b> Dr. Cindy M. Meston says that women like men who make them laugh. Men, she says, prefer women who laugh at their jokes." data-heading=" " data-thumbnail="/wp-content/themes/mademan/tools/imgcrop.php?src=http://www.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/marlon-brando-sense-of-humor-62.jpg&w=93&h=52&zc=1" style="font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 14.772px;">
<figure class="gallery-item" style="margin: 0px;"><img alt="marlon-brando-sense-of-humor-health & fitness" height="216" src="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/marlon-brando-sense-of-humor-62.jpg" style="border: 0px;" title="" width="400" /></figure><figure class="gallery-item" style="margin: 0px;"><br /></figure><div class="js-slider-content">
<b style="-webkit-font-smoothing: antialiased;">6. Sense of Humor:</b> Dr. Cindy M. Meston says that women like men who make them laugh. Men, she says, prefer women who laugh at their jokes.</div>
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<div class="slider-item" data-description=" <b>7. Her Past (How You Remind Her of It): </b> Women create a mental "love map" of their romantic life based on past experiences. It starts to form at age eight. This explains why you never had a chance with that little red-headed girl. " data-heading=" " data-thumbnail="/wp-content/themes/mademan/tools/imgcrop.php?src=http://www.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/robert-redford-7.jpg&w=93&h=52&zc=1" style="font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 14.772px;">
<figure class="gallery-item" style="margin: 0px;"><img alt="robert-redford-7-health & fitness" height="215" src="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/robert-redford-7.jpg" style="border: 0px;" title="" width="400" /></figure><figure class="gallery-item" style="margin: 0px;"><br /></figure><div class="js-slider-content">
<b style="-webkit-font-smoothing: antialiased;">7. Her Past (How You Remind Her of It): </b>Women create a mental "love map" of their romantic life based on past experiences. It starts to form at age eight. This explains why you never had a chance with that little red-headed girl.</div>
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<div class="slider-item" data-description=" <b>8. Smell:</b> There is no single most-attractive scent, but studies show that women can smell symmetry, just like they can hear it. This is why you should not mask your natural scent with body spray, Mr. The Situation. " data-heading=" " data-thumbnail="/wp-content/themes/mademan/tools/imgcrop.php?src=http://www.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/james-dean-smell-8.jpg&w=93&h=52&zc=1" style="font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 14.772px;">
<figure class="gallery-item" style="margin: 0px;"><img alt="james-dean-smell-health & fitness" height="216" src="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/james-dean-smell-8.jpg" style="border: 0px;" title="" width="400" /></figure><figure class="gallery-item" style="margin: 0px;"><br /></figure><figure class="gallery-item" style="margin: 0px;"><br /></figure><div class="js-slider-content">
<b style="-webkit-font-smoothing: antialiased;">8. Smell:</b> There is no single most-attractive scent, but studies show that women can smell symmetry, just like they can hear it. This is why you should not mask your natural scent with body spray, Mr. The Situation.</div>
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<br /></div>
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<div class="slider-item" data-description=" <b>9. Confidence (Have It):</b> Few women are attracted to wimpy guys and most women are not attracted to arrogant jerks. Real confidence is the ability to switch between bravado and humility without worrying about appearing vulnerable. " data-heading=" " data-thumbnail="/wp-content/themes/mademan/tools/imgcrop.php?src=http://www.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/steve-mcqueen-9.jpg&w=93&h=52&zc=1" style="font-family: Verdana, Arial, sans-serif; font-size: 12px; line-height: 14.772px;">
<figure class="gallery-item" style="margin: 0px;"><img alt="steve-mcqueen-health & fitness" height="216" src="http://cdn.mademan.com/wp-content/uploads/gallery/what-makes-men-attractive-to-women/steve-mcqueen-9.jpg" style="border: 0px;" title="" width="400" /></figure><figure class="gallery-item" style="margin: 0px;"><br /></figure><div class="js-slider-content">
<b style="-webkit-font-smoothing: antialiased;">9. Confidence (Have It):</b> Few women are attracted to wimpy guys and most women are not attracted to arrogant jerks. Real confidence is the ability to switch between bravado and humility without worrying about appearing vulnerable.</div>
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Women are attracted to men for a number of reasons. Tastes vary on an individual-by-individual basis, but research shows that women in gen...

3 Plant Based Protein Source you should keep Eating

04:29:00 Health Advice , Nutition & Diet

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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Researchers are touting the benefits of some</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">unlikely super foods—and they come from the</span></div>
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<img alt=" super foods-health & fitness" height="192" 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" 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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Building mass without meat? For most</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">gym dwelling dudes that’s</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">blasphemy. But for those of you who</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">already eat a plant-based diet or want to go</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">vegetarian or vegan, there are some hard-</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">hitting alternative protein sources you’ve</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">probably never tried—and here’s the</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">kicker: they come from the sea.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">A new report from the Institute of Food</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Technologists (IFT) is pushing tofu and</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">tempeh to the curb and recommending</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">three lesser-known, super nutrient-dense</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">plants that can seriously up your protein</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">intake. First up: algae. </span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>1. Macroalgae and Microalgae</b></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">You’re experience with algae is probably</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">limited to removing the slimy green stuff</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">from your legs while treading through a</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">lake or ocean. As unappetizing as that</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">seems, algae is positively loaded with</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">vitamins and minerals like A, V, E, folate,</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">calcium, iodine, iron, omega-3 fatty acids,</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">as well as carbohydrates and proteins.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Algae can range in size and form:</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Macroalgae are visible to the n-a-k-e-d eye and</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">found in most ponds, rivers, lakes, and</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">oceans, and microalgae are microscopic</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">algae found in fresh and marine water.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Interestingly enough, microalgae have the</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">higher protein content. It's composed of 70</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">percent protein, while macroalgae is</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">composed of up to 50 percent protein.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">How to get it: Spirulina is an example of</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">microalgae. You can buy it in supplement</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">form or as a protein powder, both of which</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">give you a natural energy kick that lasts</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">throughout the day. Besides, part for part,</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">spirulina has more protein and iron than</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">20% fat ground beef , according to the</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">USDA. In just one tablespoon that you can</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">add to a smoothie, you get four grams of</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">plant protein. Red, brown, and green algae</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">are all examples of macroalgae.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>2. Super Seaweed Nori</b></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">We’re going to go out on a limb and say</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">your seaweed consumption coincides with</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">how much sushi you eat. That’s not a bad</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">thing (so long as you’re not limiting</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">yourself to tempura fried rolls). Most</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">restaurants use red seaweed (specifically,</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Nori) to wrap your rolls, which is good—</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">great, actually. Red seaweed usually has the</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">highest protein content: 100g of Nori has up</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">to 50g of protein, according to a press</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">release . But, to be real, it's unlikey you'd</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">eat 100g in a day. The average sheet</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">of nori is only about 3 grams. On a “per</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">serving” scale, the seaweed has approx. 10</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">calories, 5 mg of Vitamin C, and about 1</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">gram of protein. Still, that's a lot when you</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">consider the amount of protein per</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">calorie! Nutritionally, Nori is similar to peas</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">or beans what with its amino acid</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">profile, high amount of omega-3 fatty acids,</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">and vitamin B12 content.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">How to get it: Dried Nori is sold in sheets</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">that can be cut into strips to wrap rice and</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">fish, or cut into small pieces to sprinkle</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">atop soups and noodle dishes.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>3. Duckweed</b></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Duckweed isn't well-known, but it's the</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">smallest flowering plant in the world. This</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">little plant packs a punch, though; its</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">protein content can reach up to 45 percent,</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">which is among the highest protein levels in</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">the plant kingdom, according to the</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">researchers. Typically duckweed is the</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">foodstuff of birds and fish, but people in</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Laos, Thailand, and Vietnam eat the aquatic</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">plant too.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">How to get it: We're not sure if you can</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">commercially buy Duckweed just yet, but</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">the Food and Agriculture Organization of</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">the United Nations has recognized it as a</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">future food source.</span></div>

Researchers are touting the benefits of some unlikely super foods—and they come from the sea. Building mass without meat? For...

Do you want 6 Packs? These are the 5 foods to avoid

04:17:00 Health Advice , Nutition & Diet , Weight Loss , Workouts

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<a href="http://a57.foxnews.com/images.foxnews.com/content/fox-news/health/2015/04/09/5-foods-to-avoid-if-want-six-pack/_jcr_content/par/featured-media/media-1.img.jpg/876/493/1427773154170.jpg?ve=1&tl=1" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="The 5 foods to avoid if you want a six pack - health &fitness" border="0" height="178" src="http://a57.foxnews.com/images.foxnews.com/content/fox-news/health/2015/04/09/5-foods-to-avoid-if-want-six-pack/_jcr_content/par/featured-media/media-1.img.jpg/876/493/1427773154170.jpg?ve=1&tl=1" title="" width="320" /></a><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Carrying a spare tire around your belly? You're not alone: Fifty-four percent of U.S. adults now have abdominal obesity, up from 46 percent in 2000, according to a recent report in the Journal of the American Medical Association. If you fall into that category (male abs are considered fat if the waistline measures more than 40 inches), it's time to consider cutting down your consumption of these five foods:</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>1. Refined grains</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Not sure what a refined grain is? It's an ingredient found in foods like white rice, white bread, and regular white pasta. The unrefined stuff (whole wheat, brown rice and quinoa) is always healthier. Pennsylvania State University researchers found that people who ate whole grains in addition to keeping a healthy diet—of fruits, vegetables, low-fat dairy and protein—lost more weight from the abdominal area the group of people who kept the same healthy diet but ate all refined grains.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>2. Potato products</b></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">A study published in the New England Journal of Medicine followed the weight changes of more than 120,000 men and women for up to 20 years. The participants were checked every four years and, on average, they gained 3.35 pounds each time—so almost 17 pounds by the time the study was finished. The foods associated with the greatest weight gain? You guessed it—potato chips and potatoes.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>3. Red and processed meat</b></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The same 20-year study found that people who ate more red and processed meat gained weight, too—about one extra pound every four years. In another study, published in the American Journal of Clinical Nutrition, researchers worked with more than 370,000 people and found that folks who ate the equivalent of a small steak a day gained about five pounds in five years.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>4. Frosting</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Those cupcakes your coworker makes for special occasions? Yeah, don't eat them. While the FDA has basically declared war on trans fats, store-bought frosting still contains a not-so-healthy dose of the stuff. How bad can trans fats be? Researchers at Wake Forest University gave groups of monkeys two different diets; one group ate trans fats and the other ate unsaturated fats. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">The results: The group eating trans fats upped their body weight by 7.2 percent in six years and the other only gained 1.8 percent. Not only did the trans fats add new fat, it was also responsible for moving fat from other areas to the belly. Check for trans fat in other foods like pre-made baked goods, snack foods, and frozen pizzas.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>5. Diet soda</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">It's easy to get fooled by the zero-calorie label, yet sodas made with sugar substitutes are believed by many to play a role in weight gain. A new study published this month found that people who drank diet soda gained almost three times the amount of abdominal fat over nine years as those who didn't drink the no-cal stuff. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Sure, that study only looked at adults ages 65 and older, but consider this: Recent research from the Weizmann Institute of Science found that mice drinking water with artificial sweeteners (saccharin, aspartame and sucralose) became vulnerable to insulin resistance and glucose intolerance—two things known to lead to weight gain. </span>

Carrying a spare tire around your belly? You're not alone: Fifty-four percent of U.S. adults now have abdominal obesity, up from 46 per...

6 Reasons Why You Should eat Banana Everyday

04:04:00 Health Advice , Nutition & Diet

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Bananas might be the perfect fruit. They've got a built-in protective covering with a convenient tab for removal. Their color instantly tells you when they're ripe. They've got a delicious taste that nearly everyone enjoys. And—perhaps most important—they're packed with beneficial nutrients.</div>
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No wonder bananas are Americans' favorite fruit. The average American consumes over 10 pounds of bananas annually.</div>
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Whether you're already a banana lover or someone who needs more reasons to up his or her fruit intake, here are six big benefits of regularly eating bananas.</div>
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<span style="box-sizing: border-box !important;">1. Bananas Help you Breathe Easier</span></h2>
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<img alt="Bananas Help You Breathe-health & fiteness" class="alignnone size-full wp-image-215735 img-responsive" src="http://upl.stack.com/wp-content/uploads/2015/08/Banana-Breathing-STACK.jpg" style="border: 0px; box-sizing: border-box !important; display: block; height: auto; max-width: 100%; vertical-align: middle;" title="" /></div>
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Nearly <a href="https://www.aafa.org/display.cfm?sub=42&id=8" style="background-color: transparent; box-sizing: border-box !important; color: #337ab7; cursor: pointer; text-decoration: none;" target="_blank">26 million Americans</a> suffer from asthma, and it's the leading chronic disease among children. But preventing asthma could be as simple as eating a banana a day. A <a href="http://erj.ersjournals.com/content/29/6/1161" style="background-color: transparent; box-sizing: border-box !important; color: #337ab7; cursor: pointer; text-decoration: none;" target="_blank">study</a> at the Imperial College of London found that children who ate at least one banana a day experienced 34 percent less wheezing than those who ate less than one banana a month. If you're looking to prevent asthma-related symptoms and breathe better, reach for a banana.</div>
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<span style="box-sizing: border-box !important;">2. Bananas Help Control Blood Sugar</span></h2>
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<img alt="Bananas Help Control Blood Sugar-health & fiteness" class="alignnone size-full wp-image-215736 img-responsive" src="http://upl.stack.com/wp-content/uploads/2015/08/Banana-Doctor-STACK.jpg" style="border: 0px; box-sizing: border-box !important; display: block; height: auto; max-width: 100%; vertical-align: middle;" title="" /></div>
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High blood pressure is a silent killer. Its effects include aneurysms, narrowing of the arteries, heart disease, brain disease, stroke and kidney failure. One way to lower your blood pressure is to consume more potassium—a nutrient abundantly found in bananas. One average-sized banana contains about 12 percent of your daily value of potassium.</div>
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A 2005 study conducted at St. George's Medical School found that potassium citrate—the type of potassium found in bananas—is effective for lowering blood pressure. In the span of only a couple of weeks, participants with high blood pressure who consumed potassium citrate daily lowered their blood pressure significantly.</div>
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<a href="http://www.health.harvard.edu/family_health_guide/potassium-lowers-blood-pressure" style="background-color: transparent; box-sizing: border-box !important; color: #337ab7; cursor: pointer; text-decoration: none;" target="_blank">The Harvard School of Public Health</a> recommends eating foods high in potassium citrate to help you control your blood pressure.</div>
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<span style="box-sizing: border-box !important;">3. Bananas Assist with Appetite Control</span></h2>
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<img alt="Bananas Assist with Appetite Control-health & fiteness" class="alignnone size-full wp-image-215737 img-responsive" src="http://upl.stack.com/wp-content/uploads/2015/08/Banana-Skinny-STACK.jpg" style="border: 0px; box-sizing: border-box !important; display: block; height: auto; max-width: 100%; vertical-align: middle;" title="" /></div>
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Bananas are a great source of fiber. An average-sized banana serves up 12 percent of your daily value.</div>
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A diet high in fiber has numerous benefits. According to the <a href="http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" style="background-color: transparent; box-sizing: border-box !important; color: #337ab7; cursor: pointer; text-decoration: none;">Mayo Clinic</a>, it helps to normalize bowel movements, lower cholesterol levels, control blood sugar, maintain bowel health and aid in achieving a healthy weight. <a href="http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/" style="background-color: transparent; box-sizing: border-box !important; color: #337ab7; cursor: pointer; text-decoration: none;">The Harvard School of Public Health</a> states that fiber appears to reduce the risk of heart disease, diabetes and cardiovascular disease.</div>
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One of the most interesting effects of fiber is that it slows down digestion, which helps you feel fuller longer after you eat. This can be a great benefit for people who want to cut calories and lose weight—or for anyone looking for an afternoon snack to hold them over until dinner.</div>
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<span style="box-sizing: border-box !important;">4. Bananas Can Help Ward Off Cancer</span></h2>
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<img alt="Bananas Can Help Ward Off Cancer-health & fitness" class="alignnone size-full wp-image-215738 img-responsive" src="http://upl.stack.com/wp-content/uploads/2015/08/Banana-Bunch-STACK.jpg" style="border: 0px; box-sizing: border-box !important; display: block; height: auto; max-width: 100%; vertical-align: middle;" title="" /></div>
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According to the <a href="http://www.aicr.org/foods-that-fight-cancer/apples.html#research" style="background-color: transparent; box-sizing: border-box !important; color: #337ab7; cursor: pointer; text-decoration: none;">American Institute for Cancer Research</a>, dietary fiber "convincingly" lowers the risk of colorectal cancer, and  vitamin C—of which a banana supplies about 17 percent of your daily value—"probably" lowers the risk of esophageal cancer. Fruits in general "probably" lower the risk of lung, stomach, mouth, pharynx, larynx and esophagus cancer, according to the institute.</div>
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<span style="box-sizing: border-box !important;">5. A Bananas is Essentially a Sports Drink in Fruit Form</span></h2>
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<span style="box-sizing: border-box !important;"><br style="box-sizing: border-box !important;" /><img alt="A Banana is Essentially a Sports Drink in Fruit Form-health & fitness" class="alignnone size-full wp-image-215739 img-responsive" src="http://upl.stack.com/wp-content/uploads/2015/08/Banana-Sports-STACK.jpg" style="border: 0px; box-sizing: border-box !important; display: block; height: auto; max-width: 100%; vertical-align: middle;" title="" /> </span></h2>
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If you're looking for the perfect pre- or mid-workout snack, bananas fill the bill. A <a href="http://www.news.appstate.edu/2012/05/28/bananas-are-beneficial/" style="background-color: transparent; box-sizing: border-box !important; color: #337ab7; cursor: pointer; text-decoration: none;" target="_blank">study</a> conducted at Appalachian State University found that eating bananas during a long workout helped fuel performance as well as sports drinks.</div>
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"This type of research shows that you can have healthier carbohydrate sources before and after exercise that will support athletic performance just as well as a sports drink," said Dr. David C. Nieman, one of the study's lead authors.</div>
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The simple carbs available in bananas can be converted quickly into energy, and the fact that they're high in potassium (an electrolyte) can help prevent dehydration. Bananas also have several nutrients (such as antioxidants, fiber and vitamin B-6) that aren't typically found in sports drinks.</div>
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<span style="box-sizing: border-box !important;">6. Bananas Build Stronger Bones</span></h2>
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<img alt=" Bananas Build Stronger Bones-health & fitness" class="alignnone size-full wp-image-215740 img-responsive" src="http://upl.stack.com/wp-content/uploads/2015/08/Banana-Bones-STACK.jpg" style="border: 0px; box-sizing: border-box !important; display: block; height: auto; max-width: 100%; vertical-align: middle;" title="" /></div>
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Their high potassium content makes bananas a great food for anyone looking to build stronger, healthier bones. According to <a href="http://umm.edu/health/medical/altmed/supplement/potassium" style="background-color: transparent; box-sizing: border-box !important; color: #337ab7; cursor: pointer; text-decoration: none;" target="_blank">the University of Maryland Medical Center</a>, increasing the consumption of potassium-rich foods can help prevent osteoporosis; and <a href="http://www.ncbi.nlm.nih.gov/pubmed/18156420" style="background-color: transparent; box-sizing: border-box !important; color: #337ab7; cursor: pointer; text-decoration: none;" target="_blank">a 2008 study</a> found that a diet high in potassium-rich, bicarbonate-rich foods significantly reduces bone turnover (another term for bone loss). Bananas also contain 16 percent of your daily value of manganese, a nutrient that might help prevent arthritis and osteoporosis.</div>

Bananas might be the perfect fruit. They've got a built-in protective covering with a convenient tab for removal. Their color instantly...

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