Lemony chicken and a kiwi-strawberry dressing give this spinach salad a refreshing kick.

Kiwi Strawberry Spinach Salad Recipe

Ready in: 20 minutes

Makes: 2 servings

Ingredients

  • 6 ounce boneless, skinless chicken breast
  • Juice of 2 lemons (1/2 cup)
  • 1 sprig fresh rosemary, chopped (or 2 tsp dried)
  • 1 1/2 teaspoon olive oil, divided
  • 1 1/2 cups fresh strawberries, sliced
  • 1/4 cup balsamic vinegar
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 4 cups fresh spinach
  • 2 kiwis, peeled, cut into thin half-moons

Instructions

  1. Cut chicken crosswise into 1/8″ thick slices. Combine lemon juice, chopped rosemary and 1/2 tablespoon of olive oil in a bowl. Pour mixture over chicken slices to marinate, coating evenly. Cover and refrigerate while you prepare the rest of the ingredients, or marinate overnight for best results.
  2. In a blender, combine 1/2 cup sliced strawberries, remaining oil, balsamic vinegar, salt and pepper. Blend to incorporate flavors. Taste and adjust as needed.
  3. Heat a skillet over medium-high heat. Drizzle water onto skillet. When water sizzles, place chicken, along with the marinade, on the skillet, and cook 3 minutes on one side. Flip and cook 2 more minutes, or until the chicken is no longer pink.
  4. Divide spinach between 2 big plates. Top each plate with cooked sliced chicken, remaining strawberries and sliced kiwis. Drizzle with dressing. Serve.

Nutrients per serving: Calories: 359, Total Fats: 11 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 65 mg, Sodium: 296 mg, Total Carbohydrates: 35 g, Dietary Fiber: 6 g, Sugars: 20 g, Protein: 30 g, Iron: 5 mg

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Rocky 'Soul Man' Johnson, The Rock's father, has died.
Courtesy WWE

Rocky “Soul Man” Johnson, an African-American trailblazer in the wrestling industry and father to Dwayne “The Rock” Johnson, died on January 15. The WWE Hall of Famer, whose real name was Wayde Bowles, was 75.

Known as “The Soul Man,” Johnson began his career in the 1960s with the National Wrestling Alliance before signing with Vince McMahon’s World Wide Wrestling Federation in 1983. His death was announced on the WWE’s website

He and fellow WWE Hall of Famer Tony Atlas would go on to become the first Black world tag team champions in the WWE later that year by defeating the Wild Samoans. The Rock inducted his father into the Hall of Fame in 2008. 

He retired from in-ring action in 1991 and for many years helped train his son, who would go on to become one of the most successful WWE stars of all time. It was Johnson who introduced The Rock to the weight room, a place where the Hollywood juggernaut now spends a significant amount of time.

“Other dads took their kids to the playground,” Johnson once told Muscle & Fitness. “Mine took me to the gym, and the gyms he took me to were very hardcore. Weight rooms? Really? But it was important bonding time for us, and it was there that I learned at a very young age that there’s no substitute for hard work.”

The Rock always kept his father close to him. His original ring name was Rocky Maivia—a combination of his father’s name and his maternal grandfather’s name, High Chief Peter Maivia. 

As of this writing, The Rock has not yet commented on his father’s death. But he’s posted about him often on his Instagram page. On Father’s Day 2018, he posted a throwback picture of himself and “The original Rock” and spoke of the tough love his old man used to dish out. 

“Years later as a man and father of three girls, I know that tough love, is a helluva lot better than no love at all,” he wrote. “I’ll take it. It’s made me who I am today.”

 

 
 
 
 
 
 
 
 
 
 
 
 
 

Happy Father’s Day to this hardly ever smiling OG bad ass. Little boys by nature, look up to and idolize their old man. They want to be just like em, do whatever they do and are always looking for their approval. Funny thing is the day I stopped looking for that approval was the day I understood what it meant to be man and more importantly, a father. That shift lifted me to a new level of gratitude for the tough love he always gave. Years later as a man and father of three girls, I know that tough love, is a helluva lot better than no love at all. I’ll take it. It’s made me who I am today. Grateful to the original Rock. #HappyFathersDay #KingStache #RockyJohnson

A post shared by therock (@therock) on

 

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intermittent fastingIt’s curious how not eating can spark so many questions and debates. A practice born out of necessity for our ancestors, fasting for long stretches happened when weather or circumstance hampered hunting and gathering, or for shorter periods while on the hunt or foraging.

As food has become readily available and abundant in many countries, our near-constant state of food arousal can dull the hormonal drivers that regulate appetite and, ironically, lead us to want to counteract the overabundance with some restriction. When we eat too much too often, we get the natural inclination to push back from the table and vow not to consume another bite for a (possibly long) while.

Fasting, particularly intermittent fasting, is gaining popularity now as a weight loss and weight management tool. As some celebrities proclaim that intermittent fasting is one of their “secrets” to their hard Hollywood-worthy bods, more and more people will be keen to latch on. We compiled a list of our greatest hits on fasting and intermittent fasting to provide education and context around how intermittent fasting works, reasons you may want to try it, reasons you may not want to try it, and considerations for athletes who want to fast.

First, let’s start with the basics. Before making any changes to your eating (or non-eating) habits, it’s important to understand:

  • what it means to fast
  • why people fast
  • how long to fast
  • what benefits or downfalls there could be to fasting
  • whether all of the above can or should apply to you individually

Do the effects of fasting differ for men and women? What are the most common things people get wrong about fasting? Is fasting an effective tool for weight loss? We answer those questions, and more, in the following articles.

Fasting How to

How to Lose Weight with Intermittent Fasting

Fasting can be really beneficial to those who are trying to lose fat. Yes, that’s fat and not weight. Unlike some other kinds of weight-loss methods, which result in loss of water weight or muscle mass, fasting can effectively get rid of fat.

Read more

How to: Intermittent Fasting

There is no one way to do IF. The only real guideline is that, as always, the food you eat should be healthy. (It’s pretty clear how we choose to characterize that.) In addition to the substantial health benefits, the simplicity and flexibility are what draw people to IF.

Read more

Dry Fasting

Dry fasting is going without both food and fluid. That means no coffee, no tea, no broth, and no water or liquid of any kind (except the saliva you manage to produce). It’s an extreme type of fast whose fans and practitioners are adamant that it can resolve serious health issues. But does it? Is it safe? And what kind of research is available on it?

Read more

Fasting vs. Carb Restriction

Both fasting and carb-restriction appear to operate along similar physiological pathways. Both lower carbs. Both increase fat-adaptation. Both have the potential to get you into ketosis. Both lower insulin and blood sugar. But is one better than the other?

Read more

Top 10 Fasting Mistakes

If you’re making fasting mistakes, you might never accomplish the benefits you were hoping for. Before you throw in the towel, I want to help you identify some possible fasting pitfalls you might not be aware of and also help you avoid them.

Read more

The Pros and Cons of Fasting

The Health Benefits of Intermittent Fasting

Fasting is one way to have your cake and eat it too. Beyond the already proven benefits of a Primal Blueprint low-carb lifestyle, fasting once in a while seems to offer many of the same benefits of calorie restriction—you know, stuff like increased longevity, neuroprotection, increased insulin sensitivity, stronger resistance to stress, some cool effects on endogenous hormone production, increased mental clarity, plus more—but without the active, agonizing restriction.

Read more

Intermittent Fasting for Women

With fasting, perhaps the most important variable to consider is your biological sex. This really does make intuitive sense. Biology cares most about your fertility. Can you reproduce? Can you produce healthy offspring that survive to do the same? These things come first. And from that perspective, a woman’s situation is more precarious than a man’s.

Read more

Should You Try Fasting?

Primal folks who are losing weight or looking to lose a bit more, and getting the right lifestyle changes enacted (sleep, exercise, sex, leisure, rest, relaxation, mental stimulation) should definitely try fasting. They will likely flourish.

Read more

When Does Fasting Cross the Line?

How do you know if your fasting regimen may be slipping into the grey area of potential orthorexia or disordered eating? We can’t diagnose anyone in an article, of course, but there are signs to watch out for if you have personal concerns or worries about others.

Read more

14 Reasons to Fast

Anytime you attempt a “radical” health practice like not eating, it helps to have a good reason to do it. That will not only give you something to aim for, but it will ensure you actually have a physiological justification for your experiment. Never go in blind. What are some of the specific scenarios and conditions where fasting makes the most sense?

Read more

Long Fasts: Worth the Risk?

If fasting for more than three days sounds riskier than just skipping breakfast, you’re right. Long fasts can get you into trouble. They’re a big commitment. You shouldn’t just stumble into one because it sounds interesting or some guy on your Twitter feed wrote about it.

Read more

What Breaks a Fast?

 

It’s the nature of many beings—particularly those with weight-loss goals, it seems—to want to know what the “rules” are so they can look for the loopholes to bend them. It’s no surprise that the top-performing article last year on Mark’s Daily Apple was “Does Coffee Break a Fast?” Consequently, we followed up with an article about whether bone broth breaks a fast because we received additional questions. Then people wanted to know about supplements—should they be taken while fasting? We then created a definitive guide to what breaks a fast. If there’s any other liquid, leaf, pill, stone, or twig we neglected to examine, let us know in the comments section.

Does Bone Broth Break a Fast?

Most people aren’t fasting to be able to brag about eating no calories for X number of days. They fast for shorter (often intermittent) periods of time for specific health benefits. It’s entirely possible that bone broth “breaks a fast” but allows many of the benefits we associate with fasting to occur.

Read more

Does Coffee Break a Fast?

Does black coffee break a fast? Put another way… Does coffee interfere with the benefits we’re seeking from a fast? Depends on the benefits you’re seeking (and what you put in the coffee).
Let’s look at some of the most common benefits first and if/how coffee affects them.

Read more

Do Supplements Break a Fast?

Does fish oil break a fast? What about my multivitamin, protein powder, collagen, or melatonin? Mark delves into the research to provide definitive answers.

Read more

Definitive Guide to What Breaks a Fast

One of the most common questions I get is “Does [x] break a fast?”
What they’re really inquiring about is: “Does this interfere with, negate, or nullify the benefits of fasting?” Let’s go through the most popular queries one by one and figure out how each one affects an intermittent fast.

Read more

Does Intermittent Fasting Work for Athletes?

Does fasting before and during workouts confer any performance perks or additional fat-burning benefits? Should athletes fast before every session, or only specific types of workouts? What are the potential drawbacks to fasting for athletes? Let’s go.

Intermittent Fasting Tips for Athletes

What are my specific recommendations for athletes who wish to explore intermittent fasting? I’ve got 12… plus some details about my own fasting and workout routine.

Read more

Benefits & Concerns Fasting for Athletes

Sometimes, high stress is exactly what we need to progress—a few heavy sets of squats, some rounds on the Airdyne, a killer CrossFit workout—as long as you can recover from it. A major modulator of our stress is the amount of food we have coming in. At least in theory, exercising in a fasted state could provoke a powerful adaptive response that athletes would find helpful. So, does it stack up? What exactly can intermittent fasting offer athletes?

Read more

Fasted Workouts

To some, the idea of working out without “carbing up” or doing the pre-workout protein shake is unthinkable. To others, fasted workouts are sacred tools, the perfect antidote to modern decrepitude. Where does the truth lie?

Read more

That’s it for today, folks. Thanks for reading, take care, and leave a comment below if there are more questions you have about IF!

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The post Intermittent Fasting: How It Works, Reasons to Try It & Considerations for Athletes appeared first on Mark’s Daily Apple.

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Donald-Cowboy-Cerrone-Training-TRX-MMA-UFC-246
Courtesy of Morgan Gold

You’d be hard-pressed to find a more exciting fighter inside the Octagon than Donald “Cowboy” Cerrone. The 36-year old has created some of the most popular highlight reels in the UFC, and in the process has accrued the most UFC records of any fighter: 23 wins, 16 finishes, 18 post-fight bonuses, 20 knockdowns, and seven knockouts by way of head kick.

So you may be a little shocked to learn that when it comes to his strength and conditioning program, Cerrone is as dull as can be.

“I would say that my training [methods] are boring,” says Cerrone’s strength and conditioning coach, Shara Vigeant, who has played an integral part in Cowboy’s prep for his upcoming bout with “The Notorious” Conor McGregor, which will take place on Saturday, January 18 in Las Vegas

Vigeant has been working with fighters for over a decade and says that training for MMA used to be more rudimentary: “It was just conditioning, conditioning, and conditioning.” Nowadays, serious athletes like Cerrone know that investing in their strength and conditioning programs will only lead to stronger muscles, a better transfer of their skills, and longevity. And Cerrone is serious about his training.

Not only does the Albuquerque, NM transplant work with Vigeant, who he met in 2017 while filming a movie in Alberta, Canada, but he’s a co-owner of The Performance Ranch, a New Mexico-based training facility run by his other strength and conditioning coach, Lawrence Herrera. As a result, Cerrone is the most active and winningest fighter ever in the UFC.

Compared to McGregor, Cerrone has logged 15 fights since the Irishman’s career-defining win against Jose Aldo in 2015 and five since Mystic Mac’s last appearance in the cage. Vigeant attributes Cerrone’s shelf life to his work ethic, insane conditioning, and that “he’s a naturally strong guy, so we just build on that.”

In the gym, the Alberta, Canada-based strength coach sticks with what she calls the pillars: “pull, push, hinge, squat, lunge, and carry.” Those six movement patterns are in every one of Cerrone’s workouts, but how they’re applied depends on where he is in his training camp. Early on, for example, Vigeant is more focused on building his power and strength, so she’ll load those movements with heavier weights. As the fight approaches, maintenance and injury prevention is more of a focus, so she’ll ease up a little.

Cerrone works with tools like medicine balls, kettlebells, and dumbbells. For his conditioning, Vigeant says that he’s a beast on the Airdyne bike, working his way up to 130 RPMs with whip-fast recovery time. 

To get an idea of how Cowboy prepped early on for his scrap with McGregor, Vigeant provides two sample workouts from his UFC 246 camp. Give them a try yourself—the ability to kick ass not included.

Donald-Cowboy-Cerrone-Trainer-Shara-Vigeant-MMA-UFC

 

‘Cowboy’ Cerrone’s Training Plan

The Cowboy typically works out two to five days per week. Here are two examples of what Cerrone’s training looked like early on in his camp. Here, the focus is more on strength and power output. Perform one tri-set before moving onto the next, and feel free to rest a couple of minutes after each. 

Day 1

Exercise Sets Reps
 1A. Kettlebell Swing 3 8
  tri-set with    
 1B. Medicine Ball Slam 3 8
  tri-set with    
 1C. Shoulder Wall Slide 3 12
 2A. Zercher Squat 3 6
  tri-set with    
 2B. One-arm Dumbbell Row 3 8
  tri-set with    
 2C. Kettlebell Deadbug 3 12 (each side)
 3A. Dumbbell Floor Bridge Press 3 6
  tri-set with    
 3B. Single-leg Deadlift 3 8 (each side)
  tri-set with    
 3C. Plank Drag 3 12

Day 2

Exercise Sets Reps
 1A. Split Squat Jump 3 6
  tri-set with    
 1B. Sprinter Medicine Ball Chest Pass 3 6
  tri-set with    
 1C. Resistance Band Pull-Apart 3 12-12 (up and down)
 2A. Trap-bar Deadlift 3 6
  tri-set with    
 2B. One-arm Landmine Press 3 8
  tri-set with    
 2C. Side Plank Row 3 12
 3A. Weighted TRX Inverted Row 3 6
  tri-set with    
 3B. Rear-foot Elevated Split Squat 3 8
  tri-set with    
 3C. Feet-elevated Stability Ball Roll Out 3 20

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Relief from sore muscles could be one meal away. Here, we reveal the best and worst foods for postworkout recovery.

Nailing your postworkout nutrition is of utmost importance, and eating the right things at the right time can promote quicker recovery, reduce muscle soreness, build lean muscle and replenish lost glycogen. There is definitely a pecking order when it comes to healing foods, and these below are among the best — and the worst — you can eat to fuel your recovery.

Healing Heroes

Drink 8 to 12 ounces of tart cherry juice preworkout or postworkout.

Tart Cherries

Research published in The Scandinavian Journal of Medicine & Science in Sports found that marathon runners who consumed 8 ounces of tart cherry juice twice daily for five days before, on the day of and 48 hours after a marathon experienced less muscle damage, soreness, inflammation and protein breakdown than those who did not. Why? Tart cherries contain anthocyanin, which contains the same active enzymes as are found in over-the-counter anti-inflammatory drugs, accelerating healing time.

Try it: Drink 8 to 12 ounces of tart cherry juice preworkout or postworkout.

Salmon

A study from the Clinical Journal of Sports Medicine revealed that omega-3s — found in abundance in salmon — markedly reduced perceived pain up to 48 hours post-exercise. This is due in large part to resolvins, metabolic byproducts of omega-3 breakdown that promote normal cellular function and reduce the inflammation that occurs as a result of working out, explains Charles Serhan, Ph.D., DSc, director of the Center for Experimental Therapeutics and Reperfusion Injury at Brigham and Women’s Hospital in Boston. Omega-3s also help keep the lining of your arteries smooth and clear, allowing the maximal amount of oxygen- and nutrient-rich blood to reach your recovering muscles.

Try it: Eat 4 ounces of salmon post-sweat sesh to get 26 grams of protein and 5.5 grams of quick-recovery fats.

Oatmeal

A study published in the European Journal of Applied Physiology showed that oats contain more than 20 polyphenols called avenanthramides. According to The Journal of Nutrition, these compounds, unique to oats, have potent antioxidant properties that help reduce inflammation in arterial cells, lower cholesterol and promote vasodilation, leading to better circulation and reduced blood pressure. Avenanthramides also work topically and are commonly found in soothing lotions to reduce itching, rashes and other skin irritations.

Try it: Eat ½ cup of oatmeal postworkout and choose the least-processed form you can find: A study in the Journal of Agricultural and Food Chemistry found that processing methods, such as steaming and rolling (for rolled oats), greatly reduced the avenanthramide content of the product.

Food Failures

Deli Meat

Sodium nitrite is used to cure and preserve deli meats, bacon and jerky, and according to the American Medical Association, a diet high in sodium nitrite may lead to methemoglobinemia, a condition in which your red blood cells cannot properly transport oxygen, thereby slowing healing and recovery time. Nitrites have also been linked to heart disease, Alzheimer’s, diabetes and fatty liver disease, and when heated, they can convert to nitrosamines, molecules that have been shown to cause cancer. In fact, multiple studies link processed meat intake with an increased risk of colorectal and pancreatic cancer.

Buy it: Opt for organic, low-sodium, nitrite-free meats, or better yet — cook your own. Also, filter your drinking water: According to the Centers for Disease Control and Prevention, nitrites from fertilizer can leach into the public water supply.

Alcohol

Though you might see drinking as a fun Friday night, your liver sees alcohol as a poison and halts all other metabolic processes to eliminate it — including fat metabolism: A study from The American Journal of Clinical Nutrition showed that consuming 24 grams of alcohol (about two drinks) slowed fat metabolism by 73 percent! Alcohol consumption was also associated with a decrease in both lean body mass and growth hormone production. And as for soreness, a study out of New Zealand found that athletes who ingested 1 gram of alcohol per kilogram of bodyweight after weightlifting experienced more soreness than those who consumed juice postworkout.

Buy it: Opt for a low-cal mocktail that contains no alcohol, or if you do imbibe, do so in moderation.

Raw Veggies

After a workout, your body needs fuel, and though veggies are loaded with vitamins and minerals, they lack the macronutrients and calories necessary for recovery, such as starchy carbohydrates, fats and protein. Raw veggies will also make you too full too fast, and you won’t be able to eat the nutrients and calories needed for optimal recovery after training.

Try it: Save your high-fiber, raw veggies for a midday snack, or pair them with a lean protein, a carb and a fat in a meal. 

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