"Stop looking for "quick fixes", stop trying extreme fad diets, and stop looking for a miracle pill. This is a lifestyle; it takes time"

  My Top 10 Power foods:

1. Chia Seeds
-High level of Omega-3 Fatty Acids
-Excellent Source of Fiber (10g in only 2tbsp!)
-Rich in Antioxidants
-Regulate Insulin Levels
-Gluten Free!

2. RAW Mixed Nuts (Soaked/ Sprouted)
-All-in-one food...protein, fat, carbs
-Vitamin E (helps lower cardiovascular risk)
-Omega-3 fatty acids (especially in walnuts)
-Rich in L-Arginine (may help improve blood vessel function)
-High in fiber

SOME BENEFITS OF SOAKING NUTS:
Breaks down gluten
Phytic acid is reduced
Eases digestion
Tannins are removed
Vitamin absorption increases

3. Quinoa
-Contains all of the essential amino acids making it a complete protein
-Gluten free, complex- carbohydrate source (quinoa is actually a seed... it is not a grain)
-High level of manganese (antioxidant)
-High level of magnesium
-High in fiber

4. Black Rice
-Contains the same antioxidants that are found in blueberries without the sugar!
-Contains almost DOUBLE the amount of fiber compared to brown rice
-Helps lower cholesterol
-Gluten free, complex-carbohydrate source

5. 100% Grass-Fed Buffalo Meat
-Extremely lean source of protein (even LOWER calories, fat, and cholesterol than most fish and chicken!)
-Rich in Omega-3 fatty acids
-High Iron content (especially great for women!)

6. Salmon (Alaskan WILD Caught)
-High in Omega-3 fatty acids
-High quality protein source
-Contains selenium (helps with thyroid function)

7. ORGANIC Eggs
-Pure source of protein
-Omega-3 fatty acids (in the yolk)
-Packed with vitamins (such as Vit. B, E, D...)
-Biotin (great for hair, skin and nails!)
-Also contain potassium, choline, folic acid...      

8. Cauliflower
-Loaded with antioxidants
-Contains almost 4g of Fiber in just 1c!
-High content of Vitamin K (helps reduce inflammation)
-Tons of studies linking consumption of cauliflower (and other cruciferous veggies) to cancer prevention

9. Spinach
-Huge amount of vitamin-A (helps with immunity)
-Super antioxidant food
-Contains flavonoids (anti-cancer properties)
-High iron content

10. Water
(OK so I know this is not a "food", but water is SO IMPORTANT!)
There are ENDLESS benefits to drinking water... here is a picture that lists a few key benefits

Body Building 101

What people commonly refer to as the biceps are actually two distinct muscles: the biceps brachii and the brachialis. Both muscles run along the front of the upper arm, from the shoulder to the elbow. The biceps brachii is responsible for the ball-like "head" on your biceps; the brachalis is the larger of the two, located underneath the biceps brachii. Both muscles that make up the biceps help flex your elbow. In addition, the biceps brachii helps to supinate your forearm.

Everyone has trained them in hopes of shaping, toning and building bigger biceps. Here is a tactic I employ to build bigger, stronger biceps. Listen most of you if not all of you can not curl your body weight, so the weight your using to train your arms curling will never stress and build your biceps the way simple chin ups will. How you ask? Almost everyone can do a chin up, your body weight. so say you are a female who weighs 120 pounds. I am sure you are not doing one arm dumbbell curls with 60 lbs, right? However by pulling your body weight with the chin up you stress your biceps more than with the dumbbells with all 120 pounds of your body weight.If we re visit basic "body building 101" you know stress on the body = a bigger stronger muscle.( with proper rest & nutrition )

woman will benefit by shaping long, lean & sexy arms. Remember woman do not produce testosterone, the hormone responsible for large muscles. So ladies don't use the "I don't want to get big muscles" excuse. You simple won't, you can't. So learn to chin and the results will amaze you, I promise.

Men will benefit by getting stronger and ultimately build a bigger sleeve popping bicep. So use this great training technique, add it in addition to your current arm training program and watch em grow