5 Best Foods for Muscle Growth

Whether you are trying to become a body builder, do strength training, or just looking to get into shape, building muscle can be very difficult. That’s why it’s important to understand nutrition and eat the foods that are going to benefit you the most. Here are 5 great foods for muscle growth:

  1. Lean Beef

A 3 oz serving of beef is just over 150 calories, but it contains tons of nutrients like zinc, iron and other vitamins. It also has high quality protein and amino acids that are conducive to building muscles.

  1. Skinless Chicken

Chicken is packed full of great proteins. Plus it’s one of the easiest and most convenient ways to cook. Stores already have proportioned meals and you can flavor and cook it quickly.

  1. Cottage Cheese

Did you know cottage cheese is almost pure casein protein? This is a slow digesting protein which makes it ideal for muscle development.

  1. Tuna and other Seafood

Fish, especially tuna, are high in protein and omega-3 fatty acids. These acids help with fat loss and other metabolic processes.

  1. Fruits and Vegetables

Fruits and vegetables are necessary because they provide things such as antioxidants, nutrients and fiber. Antioxidants help your immune system, nutrients keep you healthy and fiber helps stabilize your metabolism.

5 Healthiest Fruits


Oranges are packed full of vitamin C and potassium. One orange a day gives you your daily supply of both. Plus their membranes are believed to reduce cholesterol and oranges even lower stress levels with their aroma.


Be sure to keep the skin on your apples! It’s filled with all sorts of fiber, both soluble, which regulates cholesterol, and insoluble, which regulates metabolism. Apples are also loaded with necessary antioxidants.


Bananas have high potassium levels and low sodium. They help lower potential high blood pressure, stroke and stomach ulcers.


Kiwis are even more loaded with vitamin C than oranges. Plus they protect your DNA and lower your risk of cataracts.

Purple/Red Grapes

Resveratol is a powerful antioxidant that helps prevent heart disease and is found in grapes. A cup a day keeps the doctor away!

5 Best Foods for Healthy Skin

Nowadays there are millions of beauty products for every possible condition. Honestly, most of them are just junk. It’s all about marketing and profits in the world of cosmetics. In my opinion, if you want to have beautiful skin, you need to take care of it naturally. This involves watching what you eat, as some foods have positive vitamins and minerals while others will have negative effects. Here are the 5 best foods for healthy skin:

  1. Strawberries

Packed with anti-aging vitamin C, strawberries fight free radicals and break down collagen. This helps reduce and prevent wrinkles. You should eat foods that are high in vitamin C and you can even make a natural berry mask once or twice a week!

  1. Chocolate


Cocoa actually hydrates your skin, and dark chocolate contains powerful antioxidants called flavonols. Chocolate that is at least 70% cocoa is best, and only a few squares a day!

  1. Yogurt

The proteins in yogurt actually help to make your skin firmer. This reduces and prevents wrinkles. Greek yogurt is even better than regular.

  1. Walnuts

Walnuts have lots of omega-3 fatty acids, which help with the elasticity of your skin. They also have copper, which produces collagen. A small handful a day will help with the texture of your skin.

  1. Olive Oil

Olive oil has amazing anti-inflammatory and antioxidant properties that make you feel great inside and out. Work a little into your daily diet and use it as lip balm and a mild lotion as needed!

Top 5 Health and Happiness Blogs

  1. Chris Kresser

Chris Kesser has been a student and teacher of alternative medicine for over 15 years. He believes that diets are all relative to body type and is never afraid to dive into conversations about controversial topics. He wants to empower you to make healthy choices.

  1. Precision Nutrition

These blogs provide the results of research and analysis in order to answer common questions about health. You can figure out how to become the healthiest person possible with all of the information.

  1. Wellness Mama

Welness Mama is all about healthy living in the home. She is very relatable for the older generation of internet users and provides interesting insights into modern health trends from a valuable perspective.

  1. JillFit

Jill Coleman has a B.S. in Exercise Science and an M.S. in Human Nutrition. She helps women create lifestyles that are filled with healthy habits and free of shame.

  1. Zen Habits

Leo Babauta’s blog is a guide to healthy living and minimalist habits. It’s a great source of information in a world filled with distractions and waste.

Top 5 Healthy Eating Blogs

  1. Naturally Ella

Erin Alderson’s father had a heart attack. This traumatic event inspired her to cut out all fast food and processed meat in her diet. She shares pantry inspired healthy recipes and encourages readers to take a calm and natural approach to healthy eating instead of obsessively counting calories.

  1. Minimalist Baker

Minimalist baker only stocks recipes with 10 ingredients or fewer and limits the cooking time to 30 minutes. Quick, easy and healthy!

  1. 101 Cookbooks

This blog is over 10 years old. It’s won tons of awards and been published all around the net and even into bestselling cookbooks. It is a vast collection of healthy recipes in a beautiful, easy to navigate site.

  1. The Full Helping

These vegan and mostly raw recipes are backed by Gena Hamshaw, a certified nutritionist. It encourages healthy eating and having a positive interactive relationship with your food. Gena was anorexic and uses her own recovery experiences to encourage others.

  1. Nom Nom Paleo

Michelle Tam has created an awesome blog that looks like a comic book! This easy to read, friendly site has great information. She has a degree in nutrition and food science and her culinary skills have garnered her respect as one of the most respected people in the world of the Paleo diet.

Top 5 Fitness Blogs

  1. Remodel Fitness

Jessi Kneeland is an active member of the body positivity movement. She is a personal trainer who is on a mission to save women from the negative body image they may have about themselves by teaching them to love and take care of their body.

  1. YogaDork

YogaDork is a huge network of contributors that offers all sorts of content. From news and research to infographics and how-tos, to humor, it’s great for all levels of interest.

  1. Lift Like a Girl

Nia Shanks encourages women of all shapes, sizes and backgrounds to become better through strength training. She has valuable insights into the best bodyweight exercises and how your attitude towards food and exercise could be improved.

  1. Run to the Finish

Amanda Brooks is a running enthusiast. She offers great advice for getting through hard times and ways to find motivation.

  1. Girls Gone Strong

Molly Galbraith has a post on Facebook go viral, and she used that success to co-found a blog about strength training and body love.

5 Ways for Busy Moms to Stay in Shape

Staying in shape while taking care of a family can seem like an impossible task. With so many responsibilities, how could you possibly have time to take care of yourself. Here are 5 little tips and tricks I’ve found that can help you stay in shape even if you have no time to yourself:

  1. Play along!

Kids love to play, and making sure they get exercise is important to healthy growth. If they want to go outside and play sports, go with them! Kick a ball around, get on the playground with them, or shoot some baskets to get some cardio in!

  1. Go for walks

If your kids are big enough, take them for walks. If they’re still young you can pull them in a wagon or push them in a stroller. If you have some free time, this is a great way to get your kid outside and get some time to work on yourself.

  1. Do your errands on foot or by bike

Instead of driving to the grocery store or bank, walk or ride your bike. This is a great way to kill two birds with one stone!

  1. Do yoga, pilates, or other exercises during commercial breaks

If you and the family are watching TV, every time a commercial comes on, squeeze in a few minutes of exercise!

  1. Do your chores vigourously!

Sweeping, mopping, vacuuming and other daily/weekly tasks can actually burn mega calories if you get into it! Blast some music and turn your daily routine into an exercise routine!

5 Healthiest Foods

Eating healthy is important for your mind, body and soul. Here are 5 of the healthiest foods on the planet. Be sure to keep a regular dose of these in your diets if you want to feel good inside and out!

  1. Green Beans

Green beans are loaded with fiber. High fiber foods can help stop weight gain and even encourage weight loss. Boosting your fiber intake is great for your metabolism. You can also eat lots of raspberries, chickpeas and strawberries to increase your fiber levels, yum!!

  1. Salmon

Salmon is filled with omega-3 fatty acids. These are good for your skin and shield against UV damage. Oily fish such as Tuna actually help protect you from cancer!

  1. Blueberries

Blueberries have been proven to help balance cholesterol levels and lower blood pressure. They contain polyphenols which are great for your heart!

  1. Watermelon

Watermelon is 92% water. It is a good source of vitamin C, and satisfies your hunger with fewer calories.

  1. Tomatoes

Tomatoes are packed full of vitamin C. This is great for your skin and can even have smoothing effects! Be sure to load your diet with tomatoes, oranges, strawberries and broccoli if you want to get natural vitamin C.