A healthy salad can serve as a quick and easy meal when you have a refrigerator full of leftovers. Roasted chicken adds protein to nutritious greens in this recipe. It's topped off with a super-simple barbecue dressing for a filling lunch or dinner. For a vegan option, use chickpeas in place of the chicken.

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It is easy to consider gardening as only a hobby, but research shows it is an effective way to improve health. Whether you have a windowsill, a balcony, or a backyard, start growing to reap the following health benefits:

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High-Intensity Interval Training (HIIT) is a workout that alternates vigorous cardio intervals with periods of lower intensity exercise. According to the American Council on Exercise, high-intensity intervals last anywhere from 30 seconds to three minutes while rest intervals are the same length or longer. Research shows that HIIT workouts are effective for improving aerobic and anaerobic fitness, improving insulin resistance, and decreasing belly and subcutaneous fat. In addition to the valuable health benefits, here are five more reasons to try HIIT.

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Start your morning right with lots of protein, fiber, and vitamins. This bowl is loaded with healthy ingredients that will keep you full of energy throughout your busy morning. To save time, cook the ingredients the night before and store them in separate containers in the refrigerator. The next morning they will be ready to quickly combine and reheat.

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There are many forms of high-protein, low-carbohydrate diets. Some are prescribed by doctors to control conditions such as diabetes. Others put you at risk for nutrient deficiencies. It’s important to define what the eating plan entails to determine if it will benefit your long-term health — beyond a quick fix for weight loss. Here are a few things to think about before cutting out carbs.

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There are two main groups of muscle fibers — slow-twitch (Type I, aerobic) and fast-twitch (Type II, anaerobic). Slow-twitch muscle fibers are efficient at using oxygen to produce energy for endurance activities (e.g., distance running). Fast-twitch fibers support short bursts of strength or speed (e.g., sprinting) and fatigue much faster than slow-twitch fibers.

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Jicama is a starchy root vegetable that adds a unique crunch to fresh salads. Low in calories and rich in vitamin C, jicama’s mild flavor pairs well with sweet or savory ingredients.

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Minimize muscle loss.

For many people, a desire for weight loss has resulted in extreme measures. A drastic reduction in calories can cause a loss of lean muscle mass, but regular strength training helps to repair this damage. When you include strength training while consuming a healthy amount of calories and protein, you can build muscle mass and reduce further muscle loss.

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Exercise can help you reach your fitness goals, but if overdone, it can also cause physical problems. Learn how to enjoy the health benefits of exercise while also staying safe.

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Protein-rich peanut flour has a light, airy texture that blends well into shakes, cereals, and yogurt. It boosts the nutritional value of your breakfast while adding a pleasant nutty flavor. Peanut flour comes in dark and light roasts with differing fat contents. This recipe uses peanut flour that is lightly roasted and 28 percent fat, but any variety can be substituted.

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