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7 Health Benefits of Coffee

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The long lines at Starbucks and the fact that there’s one on nearly every street corner may not be scientific proof, but it does confirm what research has found for years – coffee is one of the most widely-consumed beverages in the world. In fact, it has been for centuries! Its distinct aroma is enough to rouse people from bed early each morning, and many folks claim that they can’t function properly until their first cups of Joe are in their systems.

Over half of American adults drink coffee every day, and sales figures show that the number of people purchasing gourmet coffee continues to rise. This includes coffee shop purchases as well as coffee that is bought in store and brewed at home.

Is Coffee Bad For You?

Like many other foods and beverages, the reported pros and cons of drinking coffee have changed over time. In recent months, its health benefits have been touted far more often than its possible negative side effects. Some of the health benefits of drinking gourmet coffee may surprise you.

1) Improves Attention Span and Concentration

People who seem to perk up after drinking coffee aren’t just imagining things. Caffeine helps to improve concentration and attention span. One study even found that low levels of caffeine helped employees locate typos and misspellings!

2) Is Low In Calories

When it’s enjoyed black or with low-fat milk or a sugar substitute, gourmet coffee is a zero- or low-calorie beverage.

3) Is High In Antioxidants

Coffee is also a rich source of antioxidants, which help to protect our cells from damage. Coffee is particularly high in an antioxidant compound known as flavonoids, which have been found to have several beneficial effects on health.

4) Helps Improve Digestion

A hormone that is released after coffee is ingested helps to stimulate digestion. Just watch how much you drink at one time, or you may experience unwanted stomach pains. For some, coffee has a more serious laxative effect on the body.

5) Lowers Risk of Depression

A study conducted at Harvard University found that women who drank two to three cups of coffee per day had a 15% lower risk of depression when compared to non-coffee drinkers.

6) May Lower Risk of Alzheimer’s Disease

Preliminary studies have found that other ingredients in coffee interact with its caffeine to boost the levels of a growth factor that was found to fight Alzheimer’s disease in mice.

7) Improves Heart Health

According to a group of researchers that reviewed numerous coffee studies, one or two cups of java per day may lower the risk of heart failure and reduce the risk of stroke.

How Many Calories Are in a Cup of Coffee?

A standard cup of black coffee is surprisingly low in calories. According to the USDA, there is only one calorie in an eight ounce cup of coffee.

Yes. You read that correctly. A standard cup of black coffee only has 1 calorie!

The overall amount of calories may go up depending on a few variables, such as the roast and type of coffee you are drinking. Here’s a closer look at the amount of calories in coffee:

  • Black Coffee — 1 calorie per cup
  • Black Decaf Coffee — 0 calories per cup
  • Espresso — 3 calories per ounce
  • Instant Coffee — 192 calories per cup

Other Health Benefits of Coffee?

If you’re a fan of drinking coffee on a regular basis, the above-mentioned health benefits probably seem pleasing. But these are just a few benefits associated with coffee. A little bit of research

Healthy Diet & Regular Exercise

Keep in mind, no matter how appealing the benefits listed above sound, none of them really matter unless you follow a healthy diet and stay active by exercising regularly. Although coffee does have health benefits, it’s certainly not a cure-all or a keystone to a nutritious diet.

It’s also important to remember that the fancy “gourmet” coffee concoctions topped with whipped cream or mixed with whole milk are going to be much higher in calories, fat and sugar than you realize. While they are indeed delicious, you need to take account of how much sugar you are ingesting.

common beverages at coffee shops, may be much higher in calories, fat, and sugar than you realize. Brew your own coffee at home to monitor the amount of cream and sugar.

13 Foods High in Potassium

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Everybody knows that potassium is important for a healthy body. But, not all of us know where we can get more potassium. One option, is to take a potassium supplement. Generally, this will get you all of the potassium that you need. However, the best source for potassium, is not from a supplement, but from the food you eat.

When you think about foods high in potassium, what immediately comes to mind? You probably thought of bananas, correct? Unfortunately, while bananas are a good source for potassium, there are many better food sources for potassium. Let’s take a closer look at the top thirteen foods with potassium.

1. Swiss Chard

Swiss Chard

Hands down, swiss chard is one of the most nutritious vegetables you can eat. This leafy green vegetable is literally packed with essential vitamins and nutrients.

Consuming a mere 6 oz. of swiss chard will give you more than your recommended daily amount of both vitamin K (700%) and vitamin A (200%). It’s also a great source for vitamin C, magnesium, iron and manganese. Swiss chard is our vote for the best potassium food for you to add to your diet. Just one serving will provide you with approximately 27% of your daily recommended needs.

2. Spinach

Spinach

Spinach is another nutrient-dense leafy green that is extremely beneficial to you. It’s not only rich in many vitamins and minerals, it’s also a great source for phytonutrients and flavonoids that provide antioxidant defense.

Consuming 6 oz. of spinach will provide you with more than your recommended daily amount of both vitamin K (1000%) and vitamin A (325%). Spinach is also a great source for folate, magnesium, vitamin C, calcium and manganese. When it comes to potassium, consuming 180g of spinach will provide you with approximately 24% of your daily recommended values, making it one of the best potassium foods you can add to your diet.

3. Crimini Mushrooms

Crimini Mushrooms

Crimini mushrooms come in as our pick for the third best potassium food. Just one cup of these delicious mushrooms will provide you will over 18 important vitamins, minerals and antioxidants. Be sure not to overcook these, as they will start to lose their nutritional values.

Crimini mushrooms are an excellent source for selenium as just 8oz. will provide you with over 50% off your daily needs for selenium. They are also a good source for riboflavin (vitamin B2), niacin (vitamin B3), zinc and copper. When it comes to potassium, one 8 oz. serving will give you approximately 18% of your daily needs.

4. Tomatoes

Tomatoes

We’re all familiar with tomatoes. It’s a staple in diets around the world. They are a great source for lycopene, an antioxidant believed to have many health benefits. Antioxidants aren’t the only nutritional benefits of tomatoes. They are also an excellent source for vitamin C, vitamin A, vitamin K, manganese and dietary fiber. When it comes to potassium, just one 8 oz. serving of tomatoes will give you approximately 12% of your daily recommended needs. Find the tomatoes that taste the best to you, and eat them regularly.

5. Beets

Beets

It’s no surprise that beets are one of the best potassium foods, as they are classified in the same family as both swiss chard and spinach.

Beets are a great source for antioxidants, due to the red and yellow pigments naturally found in them. But antioxidants are the only thing beets are known for. They are also a good source for folate, manganese, dietary fiber and vitamin C. When it comes to potassium, just one serving of beets will give you almost 13% of your daily recommended needs.

Try to consume at least one beet every week.

6. Yams

Yams

When it comes to yams, most people don’t even think of them, unless it’s Thanksgiving, but that shouldn’t stop you from adding these to your diet.

With approximately two hundred varieties of yams to choose from, the nutritional benefits may vary. But generally speaking, just one cup of yams will provide you with optimal levels of vitamin C, manganese, vitamin B6 and dietary fiber. When it comes to potassium, just one cup of yams will give you approximately 26% off your daily needs.

We would recommend that you find a local farmer that sells yams and eat them at least twice a week.

7. Cantaloupe

Cantaloupes

One of the most popular melons in the U.S., cantaloupe is another food high in potassium.

While cantaloupes are a great source for potassium, the truth is that they make an even better diet food. This is due to the fact that it is very low in calories, despite its sweet aroma and flavor. Just one cup of raw cantaloupe will give you over 100% of your daily needs of vitamin A, plus 95% for vitamin C.

Other notable nutrients found in cantaloupe include folate, dietary fiber, vitamin K, magnesium and vitamin B6. When it comes to potassium, one cup of raw cantaloupe will provide you with approximately 12% of your daily needs.

8. Carrots

Carrots

Probably best known as a great source for beta-carotene, carrots are actually a great source for many essential nutrients, including potassium.

This popular root vegetable is commonly found in diets around the world, not only for their nutritional benefits, but also because they are relatively easy to grow. Just one cup of raw carrots will give you over 400% of your daily values for vitamin A. Other notable nutrients found in carrots include vitamin K, vitamin C, vitamin B6, folate and manganese.

When it comes to potassium, just one cup of carrots will give you approximately 11% of your daily needs.

9. Papaya

Papaya

This delicious tropical fruit is another great food high in potassium. Not only do they taste great and smell wonderful, but papayas are also a great source for many vitamins and minerals.

One unique, and beneficial, property of papayas is that they contain an enzyme called papain, which helps breakdown proteins to make them easier to digest. While papayas will vary in size and shape, the average piece of fruit will give you over 300% of your daily needs of vitamin C. It’s also an excellent source for vitamin A, folate, vitamin E, vitamin K and dietary fiber.

When it comes to potassium, one papaya will provide you with approximately 23% of your daily recommended values.

10. Beans & Peas


Commonly known for their high amounts of dietary fiber, beans and peas are also great sources for other essential vitamins and minerals. While there are many different varieties of beans and peas, they all make for great potassium foods. Here’s a breakdown of which beans and peas are the best sources for potassium:

  • Lima Beans — 1 cup = 955mg of potassium (27% DV)
  • Soy Beans — 1 cup = 885mg of potassium (25% DV)
  • Pinto Beans — 1 cup = 745mg of potassium (21% DV)
  • Kidney Beans — 1 cup = 716mg of potassium (20% DV)
  • Lentils — 1 cup = 730mg of potassium (20.5% DV)
  • Green Peas — 145 grams = 373mg of potassium (10% DV)
  • Green Beans — 100 grams = 211mg of potassium (6% DV)

11. Potatoes

Potatoes

Another extremely popular vegetable around the world, potatoes are also a great source for potassium.

However, it must be first noted that when you cover potatoes in butter, bacon or deep fry them, the potential health benefits are out-weighed by the potential health risks, no matter how delicious they may be. One serving of potatoes (173 grams), will generally give you plenty of vitamin C, vitamin B6, trypotophan, manganese and dietary fiber.

When it comes to potassium, just one serving of potatoes will give you approximately 26% of your daily needs.

12. Avocado

Avocados

This creamy super-food is known to be high in many vitamins, minerals and healthy fats.

Their best asset, besides its taste, is the fact that they are very high in dietary fiber. Avocados are also a great source for vitamin K, folate, vitamin C, vitamin B5 and vitamin B6.

When it comes to potassium, just one cup of avocado will provide you with approximately 20% of your daily needs.

13. Bananas

Bananas

As we mentioned above, bananas are probably the most well-known food with potassium. But when you compare the numbers listed above, you’ll see that it’s not the best source for potassium, but that doesn’t mean you should stop eating them.

Just one banana will give you plenty of vitamin B6, vitamin C, manganese and dietary fiber. Potassium ranks on the lower threshold, with only 12% of your daily needs in one banana.

What’s Your Favorite Potassium Food?

As you can see, we’ve listed the best potassium foods above. Which one is your favorite? How often do you eat these foods? Let’s hear it in the comments below!

5 Health Benefits of Pumpkin Seeds

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Halloween is upon us. Most likely, you’re either getting the family ready for trick-or-treating or getting yourself ready for a Halloween party. Either way, chances are you took the time to carve out a pumpkin this year. Before you just throw away all the gunk from the inside of the pumpkin, consider keeping the seeds for a tasty snack! Especially if you have kids.

Pumpkin Seeds

Pumpkin seeds may not sound like the perfect snack, but they really are. Not only do they taste good, but they are actually very nutritious! Here are just a few of the benefits of pumpkin seeds.

Pumpkin Seeds Nutrition Data

USDA

Nutrition Facts
Amount Per Serving: 1 oz. (~85 seeds)  
Calories: 126    
% Daily Value*
Total Fat: 5 grams 7%
– Saturated Fat: 1 gram 5%
– Polyunsaturated Fat: 2.5 grams *
– Monounsaturated Fat: 1.7 grams *
Cholesterol: 0 milligrams 0%
Total Carbohydrate: 15 grams 5%
– Dietary Fiber: 5.2 grams 20%
Protein: 5 grams 10%

Minerals:
Calcium: 5 grams (10%) Iron: 0.94 mg (5.2%)
Magnesium: 74 mg (18.5%) Sodium: 5 mg (0%)
Manganese: 0.14 mg (7%) Copper: 0.19 mg (9.5%)
Potassium: 261 mg (7.5%) Zinc: 2.92 mg (19%)
Phosphorus: 26 mg (2.6%)    

Vitamins:
Vitamin C: 0.1 mg (0.16%) Thiamin: 0.01 mg (0.6%)
Vitamin B-6: 0.01 mg (0.5%) Pantothenic Acid: 0.01 mg (0.16%)
Riboflavin: 0.01 mg (0.58%) Niacin: 0.08 mg (0.4%)
Vitamin B-12: 0.0 μg (0%) Folate: 3 μg (0.75%)
Vitamin A: 18 IU (0.3%) Vitamin D: 0.0 IU (0%)

Amino Acids:
Tryptophan: 0.092 grams Threonine: 0.194 grams
Isoleucine: 0.271 grams Leucine: 0.446 grams
Lysine: 0.393 grams Methionine: 0.118 grams
Cystine: 0.065 grams Phenylalanine: 0.262 grams
Valine: 0.423 grams Arginine: 0.864 grams
Histidine: 0.146 grams Alanine: 0.248 grams
Glycine: 0.385 grams Proline: 0.214 grams
Aspartic Acid: 0.531 grams Serine: 0.246 grams
Glutamic Acid: 0.925 grams    
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Benefits of Pumpkin Seeds

1. May Help Lower Cholesterol & Boost Immune System

A previous report published in the Journal of Agricultural and Food Chemistry focused on the amount of phytosterols contained in the most commonly consumed nuts and seeds in the United States. Pumpkin seeds landed pretty high on the list with 265mg in 100 grams. Phytosterols are a chemical structure found in plants that is similar to cholesterol. It is widely believed that phytosterols help boost your immune system and reduce the amount of cholesterol in your blood. In case you were wondering, pistachios and sunflower seeds topped the list as being the richest in phytosterols.


2. May Help Prostate Health

Pumpkin seeds contain oil that is believed to interrupt benign prostatic hypertrophy, a common condition that can affect men over the age of 50. This condition is basically the enlargement of the prostate gland, commonly caused by the too much testosterone and dihydrotestosterone (DHT). Additionally, pumpkin seeds are also high in zinc, another nutrient known to have a positive effect on prostate health. More research is needed to determine what role, if any, zinc plays when it comes to your prostate.

3. Protect Your Bones (Especially Men)

A previous study published in the American Journal of Clinical Nutrition showed a correlation between eating zinc foods and osteoporosis. The study looked at the dietary intake of zinc in 396 men. Researchers concluded that eating more zinc foods has a “positive association with bone mineral density” in men. As previously mentioned, pumpkin seeds have a high amount of zinc.

4. May Help With Arthritis

Another benefit of pumpkin seeds is that it may possess anti-inflammatory benefits for those with arthritis. While research is limited to only animal studies, researchers believe that pumpkin seeds can actually reduce inflammatory symptoms associated with arthritis, with none of the side effects that come along with prescription drugs. While these are very positive results, it would be wise to talk to your doctor about the potential benefits of pumpkin seeds versus the medicine you are already taking.

5. High in Protein, Minerals & Monounsaturated Fat

One of the most important health benefits of pumpkin seeds is the overall amount of nutrients they contain. They are high in many essential vitamins and minerals, including magnesium, manganese, iron, zinc, copper and protein.

Pumpkin Seed Benefits

Photo Credit: ZZilch / Flickr

Recipes for Cooking Pumpkin Seeds

I would give you my recipe for cooking pumpking seeds, however, the ones below are much better. In fact, I may just try one of these this year. Below are links to five recipes for cooking pumpkin seeds.

If the above pumpkin seed recipes didn’t do it for you. Here’s a video that explains how to cook pumpkin seeds.

Video Tutorial: How to Cook Pumpkin Seeds

What are your thoughts on pumpkin seeds? Do you have a favorite recipe? Let’s hear your thoughts in the comments below!


15 Herbs to Avoid During Pregnancy

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For centuries, herbs have been an integral part of human life. They are commonly used for culinary, cosmetic and medicinal purposes. Even though many herbs have been linked to a healthy pregnancy and safe childbirth, there are some herbs which should be avoided during pregnancy, because these herbs can be detrimental to the mother as well as the growing fetus.

A common misconception is that herbs, being natural, do not cause any harm to pregnant women. However, even herbs used mainly for culinary purposes may cause unwanted side effects. Hence, it’s very necessary to have a basic knowledge of the safe and unsafe herbs during pregnancy. Herbs, which have been classified as safe, are further divided as per the stages of pregnancy. While, some are safe only during the first trimester, others are administered only after the first three months.


The following list of herbs have been categorized as unsafe and should not be taken during the entire nine months of pregnancy. Here is the list of unsafe herbs:

1. Aloe Vera

Oral intake of aloe vera juice should be avoided, as it may cause uterine contractions and diarrhea. Usually, aloe vera juice has many nutritional benefits, but during pregnancy, it is wise to avoid consumption of this plant. In fact, it may be best to avoid this herb while breastfeeding as well.

2. Black Cohosh

Black cohosh is another herb that should not be taken during early pregnancy. It’s a strong uterine stimulant that produce contractions, and has also been associated with prolonged bleeding and postpartum hemorrhage.

3. Goldenseal

When used in excess, goldenseal may cause contractions, which could lead to early labor and possibly miscarriage. It can also be harmful for the fetus if used early in pregnancy. It should not be administered to pregnant and breastfeeding women.

4. Comfrey

Comfrey is another herb that may cause liver complications in pregnant women and their growing baby. If you are pregnant or breastfeeding, you should avoid ingesting this herb, as it may be toxic for the baby. External use for sprains is believed to be safe, but should only be done after consulting your doctor.

5. Angelica atropurpurea

Angelica is an herb that can stimulate bleeding and menstruation, as a result this herb can cause strong contractions and lead to miscarriage if taken during the early stages of pregnancy. As a result, this herb will promote the growth of fibroids and increase the risk of post-partum hemorrhage.

6. Autumn Crocus

Pregnancy Herbs

Another potentially dangerous herb for pregnant women, is autumn crocus. It’s widely believed that autumn crocus could lead to birth defects and Down’s Syndrome, however, research is limited and somewhat contradictory. It is recommended to avoid this herb if you are pregnant or breastfeeding.

7. Licorice

In this instance, we’re not talking about licorice candy, we’re actually referring to licorice root. Consuming licorice root may cause high blood pressure in pregnant women. Avoid taking a licorice root supplement, until you have dicussed it with your doctor, as it may be harmful to your growing baby.

8. Mugwort

Mugwort is another common herb that should be avoided during pregnancy. It’s commonly used for treating stomach ache, nausea, colic and as a uterine stimulant, but when taken during pregnancy, it can lead to birth defects.

9. Nutmeg

Nutmeg when used in small quantities is considered safe for pregnant women, however, if taken in large doses, nutmeg may lead to miscarriage for pregnant women. If you stick to only using it for culinary purposes and avoid taking a nutmeg supplement, chances are you’ll be fine. However, it may be wise to discuss the potential dangers of nutmeg with your doctor.

10. Penny Royal Leaf

Penny royal leaf is another herb that should be avoided during pregnancy. Ingesting the essential oil of Penny royal leaf may cause uterine contractions, birth defects and possibly miscarriage. Both internal and external use of this herb should be avoided while pregnant, as well as while breastfeeding.


11. Barberry

This is another herb you should avoid during pregnancy, because it is believed that it causes bleeding in pregnant women. While more research is needed, it’s best to avoid this herb as we don’t know how it will affect your growing baby.

12. Uva Ursi

Uva ursi is another herb that is commonly used to help treat urinary tract infections, kidney infections and constipation. You should avoid this herb because it may could spur early labor, as well as negatively affect the blood sugar levels of pregnant and breastfeeding women. It’s also believed that Uva ursi may hinder the blood flow to your uterus.

13. Saw Palmetto

You should avoid the use of saw palmetto when you’re pregnant, because it decreases the amount of dihydrotestosterone (DHT) in your body. If you’re having a little boy, DHT is very important for the development of his genitals. But, if you’re pregnant with a little girl, that doesn’t mean this herb is safe to take, because it has anti-estrogenic effects that will affect pregnant women.

14. Shepherd’s Purse

Shepherd’s purse is another herb you should avoid during pregnancy, as it may constrict blood vessels, resulting in elevated blood pressure. It’s also believed to act like an uterine stimulant, which may spur early labor.

15. Laxative herbs

For optimal health, you should generally avoid laxative herbs like senna, bentonite clay, rhubarb and psyllium husks. But if you’re pregnant, you should especially avoid these types of herbs as they may cause uterine contractions, as well as affect the absorption of much needed nutrients from your food.

Other Herbs to Avoid

Besides from the most dangerous herbs mentioned above, you should also avoid the consumption of borage oil, basil oil, cotton root, elder, false unicorn root, feverfew, henbane, motherwort, peruvian bark, rue, wormwood and yarrow.

Remember, just because some of these popular herbs are considered “all natural,” that doesn’t mean they are safe for you to take. Herbal supplements can be a great addition to your diet, but if you’re pregnant or breastfeeding, you should talk to your doctor BEFORE taking any herbal supplements.

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7 Tips for Planning Christmas Dinner on a Budget

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The holiday season is upon us. Soon, we will be getting together with our family to break bread and exchange gifts. If you’re the lucky one that gets to plan out the large Christmas dinner for your family and friends, then you may want to check out the following tips to help you stay within your budget and save some green this Christmas.

There are several things you need to consider when planning a Christmas dinner menu, while staying within a budget. The following are some of the tips that will be helpful in planning a healthy, but cheap Christmas dinner.

1. Plan & Shop In Advance

Plan the dinner menu in advance, and then buy the necessary items before the holiday season starts. It’s possible that you’ll get the holiday ham or turkey at a cheaper price if you buy it before the holiday season. When you do get it early, store it in the freezer. Not only will it still taste the same, but this will save you a few bucks. Also think about what side dishes you want to have. Buy those in advance also. If you plan ahead, you may also be able to clip coupons for items you’ll be serving at Christmas dinner.


2. Get an Early Head Count

If you know exactly how many people are coming to Christmas dinner, then it will be a lot easier for you to plan out what you need. This will help prevent you from buying too much food, and ultimately spending too much money.

3. Ask Your Guests to Bring a Dish

One of the best options for your budget, is to ask your guests to bring a dish. Not only will this help prevent you from blowing your budget, but it will also help you with preparing the dinner. Whether they bring a side dish, dessert or a bottle of liquor, the less you have to prepare, the easier it will be on you.

4. Avoid Paper Plates & Plastic Utensils

While they may be convenient, using paper plates and plastic utensils at Christmas dinner can be expensive. Not to mention, they are not eco-friendly. Save the money, and just wash the dishes yourself. Or better yet, get that nephew or niece you don’t like to wash the dishes for you. The clean-up may be a pain, but it’s a great way to stay within your budget.

5. Avoid Canned Goods

Eating fresh organic vegetables is always the healthiest options, especially if you grew them yourself. However, this isn’t always a viable option. Instead of buying canned vegetables, try using frozen vegetables instead. Not only are they be the healthier option, but you’ll also prevent your friends and family from being exposed to BPA, a common chemical used in the lining of cans. Frozen veggies also contain a higher amount of nutrients.

6. Don’t Buy Pre-Prepared Meals from Restaurants

Christmas Dinner Fruits

Sometimes, it’s just easier to buy a turkey or ham that is pre-prepared by a restaurant or catering company. While this will undoubtedly make it easier for you, it’s also an easy way for you to blow your budget. It’s still best that you set your alarm to wake you up early and get the turkey in the oven early.

7. Skip the Holiday Décor

Most Christmas dinners have some sort of holiday decorations to go along with the food. Whether it’s a centerpiece, decorative napkins or just stuff around the house, try to avoid buying these types of decorative items. You don’t need a santa clause serving spoon, if you’re only going to use it once a year. The same goes for holiday-themed napkins and plates.

What tips do you have for planning a Christmas dinner on a budget? Surely there are ideas that I’ve missed, so please leave them in the comment section below.

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10 Examples of How You Should NOT Use A Treadmill

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The Running Start Is Never Smart
Wait for it… Wait for it.. Ouch!
“That’s not funny, that’s not funny at all.”
This Girl Never Stood A Chance
The Hip-Hop Flop Off
The Handstand Headache
The Fat Boy Faceplant
Who Needs Their Front Teeth These Days…?
Riding A Waveboard On A Treadmill… Mostly
Or Perhaps a Unicycle

The 5 Best Exercises to Build Your Forearm Muscles

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Since the beginning of time, guys have known that building their arm muscles is not only important for everyday activities, but also help swoon a few ladies along the way.

However, this goes way beyond just doing bicep exercises. You also have to build forearm muscles, shoulder and triceps as well. Strong arms will do much more than help you pick up ladies. Pretty much everything you do on a daily basis could be improved when you have stronger arms.

When it comes to building forearm muscles, there are many easy exercises you can do. Here is a list of five of the best exercises for forearm muscles, and easy step-by-step instructions for each.

Reverse Barbell Curls

One of the best bets you have for a deep forearm workout is the “Reverse Barbell Curl”. This exercise will help develop both your forearm and bicep. Pick up a barbell, not too heavy, with an overhand hold. Your hands should be about a hips length apart and your feet, a shoulders length. For the best workout, try to keep your thumbs on top of the bar, not under it. Start with your arms straight and the barbell on your thigh. Begin to curl the barbell until your arm is at your shoulder level, perpendicular to your body. Then lower the barbell slowly back to your thigh area. Repeat the exercise.

Barbell Wrist Curls


This exercise works great at building muscle in your forearms. To position yourself for the “Barbell Wrist Curl”, begin by leaning forward slightly, so that you are able to place both your forearms between your legs while sitting on a bench. When you grab the barbell, keep both of your palms facing you. With your wrists fully extended, slowly lower the barbell. Loosen your hold on the barbell slightly, and then move it lower again. Afterward, tighten your grasp and return your wrist back to its usual position. Raise the barbell once again, after you lower the barbell slowly. Repeat this exercise.

Hand Grippers

For this forearm exercise, you will need a “Hand Gripper”, which can be easily attained at a sporting goods stores or online. There are numerous exercises you can do with a hand gripper. The first exercise is pretty simple. Grab the hand grippers and close them. Keep them closed for as long as you can.

Another exercise you can do with a hand gripper, is to change hands while you are gripping it and then progressively increase the number of times that you grip with each hand. Heres a breakdown of what you must do. First, with one of your hands, grip the gripper once. Then, with your other hand, grip the gripper once again. Grip one more than the previous time when you alternate hands back to your original hand. Keep up with this process up until you don’t see it possible to do more.

Farmer’s Walk

The “Farmers Walk” is one of the best exercises for building forearm muscle. Doing it regularly will help strengthen your forearms over time. With both hands, pick up two heavy dumb-bells. With your arms down and back straight, walk as far as you can with the dumb-bells in hand. Once you feel that your arms can’t hold them any longer, safely put them on the ground and give your arms a break for a minute or so. Then, pick the dumb-bells back up and continue to walk as far as you can. For this forearm exercise, it may be best to wear a back brace, to help provide support to your lower back.

Newspaper Scrunch

This last forearm exercise targets the tiny muscles in your fingers, as well as your forearms. Take an individual sheet of newspaper. Using no other finger but your thumb and forefinger, grab on to the top corner. With only your thumb and forefinger, crush the piece of newspaper into a ball and put pressure until you feel unable to hold the ball. Do it again with the remaining hand. When you complete with your other hand, use your starting hand again, and so forth.

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Core Exercises: How to Strengthen Your Core

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Before we discuss the best core exercises for you to follow, we need to take a quick look at what the core is and does for you. The core is essentially a group of 29 muscles, making up the lumbo-pelvic hip complex. This group of “core” muscles include the abs, pelvis and back. When you have a strong core, it makes it much easier to do everyday physical activities. These core exercises are designed to target the mid-section of your body, and will help you lose belly fat and build six-pack abs.

These core exercises help not only make you stronger, but they will also make you feel better and have proper posture. Repeating these exercises will help you feel more efficient in your everyday tasks.

List of the Best Core Exercises

The best core exercises for men and women are the exercises, which help stabilize the core muscles. To explain it further these exercises help in maintaining the draw in maneuver during the duration of each and every exercise. The draw in maneuver is when the belly button is sucked in towards the spine voluntarily. One can do the core exercises at home as well. You can do the core exercises with medicine ball too.

Bridge Pose

This is one of the best core exercises for women and men. Start by lying, with your back flat on the floor. Bend the knees and draw the feet closer to your butts, so that you are able to touch your heels with your hands. Gradually lift your hips as high as you can. When you lift your hips, draw the core towards the spine and contract the glutes. Interlace the fingers and place the forearm on the floor for added support. When you are in the bridge pose your back should not be arched at any point of time. This is one of the easiest core strengthening exercises, however it helps to draw the core towards the spine and contract the gluteal muscles. If while doing the exercise, you feel a cramp in your hamstring, then release the position and stretch your hamstring.

Plank

This is one of the core exercises, which is also a yoga pose. It is a fundamental core exercise. Doing this exercise regularly will help you develop the core to its full potential. To do this core exercise, lie flat on the stomach with elbows and forearms placed on the floor. The elbows should be so placed, that the shoulders are aligned with the elbows. Lift your hips, stomach and chest off the floor, so that your body is parallel to the floor. Only the forearms and balls of the feet should be on the floor. When you come into this position, make sure that the core muscles are sucked in towards the spine and the back is not arched.

Side Plank

This exercise is similar to the plank pose. Come down on your fours, such that the shoulders are placed exactly above the wrist. Rotate on the balls of the right foot and turn towards the left, so that the body forms a straight line from the head to the legs.

Hold this position, by drawing in the core muscles and contracting the gluteal muscles. Come out of the position and repeat the exercise on the other side as well. For an enhanced core workout, try lifting your arm slowly in the air, until you achieve the pose on the image to the right.

Leg Raises

This core exercise can either be done with a single leg or with both the legs. Lie down on the floor and extend the legs out straight in front of you with hands placed next to your body. Lift both the legs off the floor till they are perpendicular to the floor. Then gradually lower the legs, but do not touch them to the floor. Repeat the exercise 12 to 15 times. The same can also be done using a single leg, where the movement is similar to the walking movement.

These best core exercises should be done after you have done some warm up exercises. You can also do the sun salutations for warm up. At the same time, do not forget to do the cool down, while you are “working to the core”!

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