Chocolate. It’s one of the great pleasures of life. One of the best things about it is the fact that it’s suitable for almost any occasion. It is fitting for both celebrations and commiserations, as a little gift or a personal treat. 

Unfortunately, like a lot of good things in life, it isn’t all that good for us. Packed full of calories with a high fat content and little in the way of actual nutritional value, chocolate very much belongs to the “treat” food group. Health-wise, there’s nothing good about chocolate. Or is there?

Nutrition Facts About Chocolate

-Cocoa, which is used to make chocolate, provides phytochemicals. These can improve health by acting as antioxidants. The darker the chocolate, the higher the phytochemical content.

-Eating chocolate can trigger a release of serotonin within the brain, which contributes to the pleasurable experience. Some people argue that this can cause people to feel "addicted" to chocolate and women to crave chocolate before their menstrual cycle begins.

-Chocolate provides some vitamins and minerals, like magnesium, that the body needs.

-Chocolate contains sugar, although the exact amount will vary depending on how the chocolate is prepared and processed. Sugar is a carbohydrate, which the body needs for quick energy and proper brain function. However, excessive intake of sugar can adversely affect health so moderation is important when enjoying chocolate.

-Chocolate is relatively high in fat. However, the dietary fat in chocolate is called "stearic acid," which does not affect blood lipids as much as some other types of fat.

Next time you have a piece of chocolate, allow it to "melt in your mouth" in order to fully appreciate the taste and texture.

Health Benefits of Chocolate

-Cacao, the source of chocolate, contains antibacterial agents that fight tooth decay. However, chocolate with a high sugar content will negate this benefit. Dark chocolate contains significantly higher amounts of cacao and lower amounts of sugar than white chocolate, making it more healthful.

-The smell of chocolate may increase theta brain waves, resulting in relaxation.

-Chocolate contains phenyl ethylamine, a mild mood elevator.

-The cocoa butter in chocolate contains oleic acid, a mono-unsaturated fat which can raise good cholesterol.

-Men who eat chocolate regularly live on average one year longer than those who don’t.

-The flavanoids in chocolate help keep blood vessels elastic.

-Chocolate increases antioxidant levels in the blood.

-The carbohydrates in chocolate raise serotonin levels in the brain, resulting in a sense of well-being.

Health Risks Of Chocolate

-Chocolate may contribute to lower bone density.

-Chocolate can trigger headaches in migraine sufferers.

-Milk chocolate is high in calories, saturated fat and sugar.

-Chocolate is a danger to pets (chocolate contains a stimulant called theobromine, which animals are unable to digest).

Good Chocolate, Bad Chocolate, and How to Tell the Difference

Do: Choose dark chocolate that is at least 70 percent cacao to get enough flavonoids to make a difference.

Don't: Go for any milk chocolate bar off the shelf, which is not only lacking in polyphenol power, but is also probably loaded with added sugar and milk. If those are the first two ingredients on the label, move along.

Do: Limit yourself to about an ounce of chocolate a day in the afternoon or as a mini-dessert after dinner.

Do: Mix a mug of real cocoa with skim milk. (No need to add sugar, which will turn this tasty health drink into a high-calorie treat.)

Do: Enjoy yourself! A little bit of chocolate every day for better heart health, skin and less stress is a win-win-win-win. 

If you think that hundreds of squats and lunges are going to result in slim, toned legs, you're in for an unpleasant surprise. Reducing fat from your legs requires that you take an approach that focuses on your entire body. 

When your body fat reduces, so will that jiggling, excess fat that's covering your leg muscles. For optimal results, makeover your diet, exercise routine and lifestyle. If you are looking for a diet that really works here is one that even CNN recommends it - Fat Diminisher System By Wes Virgin.

If there’s one part of the human body that can be too skinny, too thick, too soft, too weak or too baggy, it would be the thighs. Whether you want to trim your outer or inner thighs to look better in your clothes (or out of them), or you want a bit of extra strength in your quads and hamstrings, this article is for you.

1.Warrior III

Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. 

Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn't lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.

Switch legs and repeat.

2.Chair Squat

This is a perfect move for beginners, and we're betting you're sitting on the only equipment you need as you read this. Hint: If you have a chair (and your glutes), you're good to go.

Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged.

Do 3 sets of 10-15 reps.

Read aslo: 1000 Squat Circuit Challenge

3.Low Lunge Hover

This standing move works both the legs and butt.

Stand with feet hip-width apart before stepping your right foot back, and lowering into lunge stance with the left knee over the ankle. Bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right leg while straightening the left. Hold for 3 breaths before returning to the starting lunge position.

Do 3 reps; switch legs and repeat.

4.Leg Lift

This move targets the quads.

While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again.

Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets.

5.V-Position

This V-Position is similar to a ballet plié and just like that classic move, it works the thighs, hips, and glutes.

Stand holding the back of a chair with one hand. Place your feet in a V position, toes should be about 4 inches apart and heels stay pressed together. Bend your knees and lift the heels a few inches off the floor. Then, lower your hips until you feel your quads intensely working. Pulse up and down.

10-15 pulses up and down completes 1 set; do 3 sets.

When it comes to butt-sculpting moves, there's no better, more efficient exercise than the squat and its variations. Seriously. These exercises target not only your glutes, but your thighs and core. 

So when we decided to put together a plan that helps you look super awesome and fit, we knew it had to be this 4 weeks squat challenge. 

You can follow this plan along with your typical workout, except on The days marked with a red font, when you'll put all the moves together as rounds for a complete booty boot camp.

Note: Illustrations for the movements are shown below.

THE SQUAT CHALLENGE 

Week 1	Day 1 3 Reps of each	Day 2 5 Reps of each	Day 3 5 Reps of each Repeat 2x	Day 4 6 Reps of each	Day 5 5 Reps of each	Day 6 6 Reps of each Repeat 2x	Day 7 REST
Week 2	Day 8 4 Reps of each	Day 9 6 Reps of each	Day 10 5 Reps of each Repeat 2x	Day 11 8 Reps of each	Day 12 5 Reps of each	Day 13 6 Reps of each Repeat 3x	Day 14 REST
Week 3	Day 15 5 Reps of each	Day 16 7 Reps of each	Day 17 5 Reps of each Repeat 2x	Day 18 10 Reps of each	Day 19 5 Reps of each	Day 20 6 Reps of each Repeat 4x	Day 21 REST
Week 4	Day 22 6 Reps of each	Day 23 8 Reps of each	Day 24 5 Reps of each Repeat 2x	Day 25 12 Reps of each	Day 26 5 Reps of each	Day 27 6 Reps of each Repeat 6x	Day 28 REST

ILLUSTRATIONS

Narrow Squat

For the narrow squat, you’re going to bring your feet together, and we’re just going to squat straight down from here. You’re going to shoot your hips all the way back, keeping the weight in the heels. You’re going to push those hips all the way back. 

Squat down, and then just press it straight up. You’re going to take it down and up.

Very simple exercise here. Also working the entire thigh area. You’re going to feel this in the back of the legs, the hamstrings, the glutes, the quads, and the inner thighs. Bring those feet together. Push the hips back. Make sure the knees stay aligned with the ankles as you squat all the way down and then take it right back up.

You’re going to feel this a lot in those quads and the inner thighs. As you squat down and as you come up, you’re going to drive through your glutes and the hamstrings. That gives you the total thigh work effect.

Down and up. That’s how you do the narrow squat.

Split Squat

Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. 

Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.

Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic.

Lunges

Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

Jump Squat

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Oblique Squat

Sit very low in a wide squat. Try to keep your knees over your ankles so your hips are square. Tighten your pelvis so your bum is really working. 

Tighten your abs and keep your upper body upright. With your palms behind your head, bend your waist to the right side until your right elbow touches your right knee. 

Make sure you are bending just from your waist and keeping your abs tight! Come back to the starting position and repeat on the left side.

Sumo Squat

Stand with feet wider than shoulder-width apart and your toes slightly turned out. 

Hold a dumbbell in each hand in front of your hips. Push your hips back and squat down, keeping your chest up and knees out. Bring the weights down to the floor in between your legs.

Note: You can use books or any other household items as weights if you don't have dumbbells.

Eating bland chicken can get real boring real fast. For those who may just be coming off from a diet, you may not want to hear the word chicken for a while. Learning how to infuse the magic of spices and a little creative flair can help you turn your ordinary chicken tenders into something enjoyable and nutritious. Who says that healthy chicken dishes can't be full of flavor?

There's no doubt that chicken is a dieting staple. Whether it's paired with rice, broccoli, or the ever-complex sweet potato, this prime piece of poultry is packed with the lean protein you need to stay fit and lean. If you're looking to build muscle, lean out, or simply drop body fat, it's likely that a serving or two of poultry is a constant presence on your plate.

But, let's face it, while chicken is high in the ranks of popular, dieting foods, it can also be one of the most frustrating foods to cook. It often turns out dry, stale, and uninspiring. Before you know it, your diet will start showing signs of struggle.

When chicken's what's for dinner on a day-to-day basis, it can get old, fast. Variety is critical to sticking with it. Add a new layer of flavor and learn how to jazz up the everyday protein powerhouse with these 3 recipes. They'll prove that you don't have to be a Michelin-starred chef to turn your chicken from a don't into a do!

1.Lemon Chicken Tenders

4 Servings

Ingredients

• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 3 large boneless, skinless chicken breasts, cut into 2-inch pieces
• 2 eggs, slightly beaten
• 1 cup Italian seasoned bread crumbs
• 1/2 cup sugar
• 1/2 cup lemon juice
• 1 1/2 teaspoons curry powder

Directions

1. Preheat oven to 400 degrees F (200 degrees C).
2. In a bowl, stir together paprika, salt, and pepper. Sprinkle seasoning over chicken pieces. Dip pieces in egg, then dredge in bread crumbs. Arrange chicken pieces in a single layer in an aluminum foil-lined 15x10-inch jelly roll pan.
3. Bake in preheated oven for 15 minutes, turning once.
4. In a small saucepan over medium-low heat, stir together sugar, lemon juice, and curry powder, stirring until sugar dissolves, about 5 minutes.
5. Drizzle lemon sauce over chicken, return to oven, and bake 5 minutes more.

2.Golden Chicken Tenders

Ingredients

• 1 (9 ounce) package chicken tenderloins
• 1/2 cup finely crushed dry stuffing mix
• 2 tablespoons melted butter
• Add all ingredients to list

Directions

1. Preheat oven to 350 degrees F (175 degrees C).
2. Line a 9x13 inch baking dish with foil. Rinse and pat dry the chicken and place in the baking dish.
3. Combine the stuffing mix with the melted butter or margarine. Place stuffing mixture on top of the chicken tenders.
4. Bake in the preheated oven for 40 minutes.

3.Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce

Ingredients

• ¾ c. panko (Japanese-style bread crumbs)
• 2 tbsp. sesame seeds
• 1 large egg white
• 1 tsp. Chinese five-spice powder
• ½ tsp. salt
• 1 lb. chicken-breast tenders
• 1 tbsp. olive oil
• 1 small onion
• ½ c. ketchup
• 1 tbsp. brown sugar
• 1½ tsp. cider vinegar
• 1½ tsp. Worcestershire sauce

Directions

1. Preheat oven to 475 degrees F. In 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently. Transfer crumb mixture to plate.
2. In medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice powder, and salt until foamy. Dip tenders in egg-white mixture, then in crumb mixture to coat. Place tenders on cookie sheet. Bake tenders 13 to 15 minutes or until they lose their pink color throughout. Do not turn tenders over.
3. Meanwhile, in same skillet, heat oil over medium heat until hot. Add onion and cook 8 to 10 minutes or until soft and lightly browned. Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining five-spice powder. Pour sauce into small bowl; serve with tenders.

When you think of good-for-you beverages, water immediately comes to mind, but there are others worth adding to your diet.

Some drinks have tremendous health benefits, from relieving minor ailments like indigestion to protecting against serious ones like osteoporosis. 

Here, five choices that are packed with disease-fighting nutrients. Now that's easy to swallow.

1. Tea

Tea is actually one of the three healthiest drinks in the world. In fact, it is the most commonly consumed beverage after water. The simple tea leaf has conquered the world and has become a beloved drink that billions of people enjoy. 

However, tea is not just an ordinary beverage. This delicately flavored drink offers numerous important health benefits. It’s therefore not sensible to stop drinking tea in favour of sweetened, artificially flavoured drinks.

The antioxidants that tea contains in abundance can help keep our immune systems healthy and fight infections; they have anti-aging properties, and can even help in the fight against cancer causing cells. 

The polyphenols in tea can reduce gastric, esophageal and skin cancers. Another health benefit of tea is that it has virtually no calories. Tea is a perfect beverage for people who are trying to reduce weight. It is also a preferred alternative to coffee as it has less caffeine. Tea also contains fluoride for strong teeth. 

Green tea also seems to help protect the body from autoimmune disorders. As one of the healthiest drinks in the world, green tea aids digestion, boosts the immune system, promotes weight loss, inhibits carcinogens, and lowers cholesterol and high blood pressure.

It’s clear that we should be drinking as much tea as we can. And with a sophisticated black kettle as a part of your stylish black and white kitchen, boiling up that brew can be as fun as it is healthy.

2. Cranberry Juice

Helps prevent gum disease. Research suggests that the same anti-bacterial properties present in cranberry juice that fight off urinary tract infections may also protect against periodontal disease. 

Experts theorize that a component of the juice called non-dialysable material (NDM) inhibits bacteria from sticking to the gums. 

Many nutritionists are wary of fruit juices because of their sugar content, so limit your intake to no more than one glass (six to eight ounces) daily. "Make sure the label says 100 percent juice, not 'juice drink' or 'cocktail,'" suggests Heidi Reichenberger, R.D., a spokesperson for the American Dietetic Association. You can find this type of juice in health-food stores and some supermarkets.

3. Superjuice

One of the healthiest drinks in the world – is a superjuice that contains 19 different nutrient-rich fruits, and the whole fruit: juice, pulp and skin, so you get all the goodness and antioxidants. 

The main ingredient is the acai berry from the Amazon rainforest, which has been dubbed The World’s Number One Super Food by Dr Nicholas Perricone. 

The other fruits include bilberry, goji (wolfberry), pomegranate, acerola, camucamu, red and white grapes, all selected so that the superjuice is packed with health-protecting phytonutrients right across the entire colour spectrum.

4. Orange Juice

A glass of fresh squeezed orange juice really hits the spot, but some feel it takes too much effort to make on a regular basis. 

If that is the case, save it for when it will be most handy, like come allergy season. 

Seasonal allergies have been shown to be soothed with both vitamin C and quercetin (a form of flavonol found in certain fruits and vegetables), both of which that freshly squeezed orange juice contains.

5. Lemon Juice

Yes, you read that right. Not lemonade, lemon juice. You should drink lemon juice. 

That’s gross right? Well, it certainly takes care of gross stuff for us, like cleansing the liver, stimulating bile production, and helping with digestion. Lemon also brings vitamin C to the party to boost your immune system.

But no one was going to make you drink it on its own. Promise. Squeeze a half into a cool glass of water in the morning to get your day going right.

And yes, this healthy beverage involves water, but water is really being used as a mixer here. So it still earns a place on this list.

Misconceptions about how to lose weight abound, especially on the Internet. Get the facts on shedding pounds now: Start by dispelling these 30 commonly held — but wholly inaccurate — notions.

Myth 1: Some foods speed up your metabolism.

Metabolism describes all the chemical processes that go on continuously inside the body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food. 

These processes need energy and the amount of energy required varies between individuals depending on factors such as body size, age, gender and genes.

It is claimed that certain foods and drinks can increase your metabolism by helping the body to burn more calories and aid weight loss. 

There is little scientific evidence for this. Beware that some of these products may contain high levels of caffeine and sugar. To lose weight you need to burn more calories than you consume.

Myth 2:  All slimming pills are safe to use for weight loss.

Myth 3: Fad diets will help me lose weight and keep it off.

Myth 4: Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight.

Myth 5: Some people can eat whatever they want and still lose weight.

Myth 6: "Low-fat" or "fat-free" means no calories.

Myth 7: Set a Realistic Goal Weight—Or Else You'll Be Totally Discouraged.

It sounds reasonable, but there's no evidence to back it up: Feeling frustrated about a seemingly difficult-to-achieve weight isn't going to preclude you from hitting your goal.

Myth 8: Fast foods are always an unhealthy choice. You should not eat them when dieting.

TIP: Many fast foods are unhealthy and may affect weight gain. However, if you do eat fast food, choose menu options with care. Both at home and away, choose healthy foods that are nutrient rich, low in calories, and small in portion size.

To choose healthy, low-calorie options, check the nutrition facts. These are often offered on the menu or on restaurant websites. And know that the nutrition facts often do not include sauces and extras. Try these tips:

• Avoid "value" combo meals, which tend to have more calories than you need in one meal.
• Choose fresh fruit items or nonfat yogurt for dessert.
• Limit your use of toppings that are high in fat and calories, such as bacon, cheese, regular mayonnaise, salad dressings, and tartar sauce.
• Pick steamed or baked items over fried ones.
• Sip on water or fat-free milk instead of soda.

Myth 9: If I skip meals, I can lose weight.

Myth 10: Eating healthy food costs too much.

Myth 11: Lifting weights is not a good way to lose weight because it will make me "bulk up."

Myth 12: Physical activity only counts if I can do it for long periods of time.

Myth 13: Don't Lose Weight Quickly—Go Slowly

You've heard it a million times: If you lose weight super quickly, it'll be hard to keep that weight off in the long-run, compared to losing weight slowly and steadily. 

Turns out there's not much research to support this, and that weight-loss retention is a lot more complicated than the speed at which you drop the pounds at the outset.

Myth 14: Eating meat is bad for my health and makes it harder to lose weight.

Myth 15: Dairy products are fattening and unhealthy.

Myth 16: "Going vegetarian" will help me lose weight and be healthier.

Myth 17: Weighing Yourself Daily Interferes with Weight Loss

Myth 18: Genes Aren't a Factor in the Obesity Epidemic.

While you'd love to inherit your mom's smarts, smile, and sense of style, her slow metabolism and tendency to crash diet are traits you'd probably rather pass on.

Myth 19: A radical exercise regime is the only way to lose weight.

Myth 20: Starving myself is the best way to lose weight.

Myth 21: Cutting out all snacks can help you lose weight.

Snacking isn't the problem when trying to lose weight: it's the type of snack. 

Many people need a snack in-between meals to maintain energy levels, especially if they have an active lifestyle. Choose fruit or vegetables instead of crisps, chocolate and other snacks that are high in sugar, salt and  fat.

Myth 22: Drinking water helps you lose weight.

Water does not cause you to lose weight, but it does keep you hydrated and might help you snack less. Water is essential for good health and well being. 

Sometimes thirst can be mistaken for hunger – if you're thirsty you may snack more.

Myth 23: There are some magical foods that cause weight loss.

Myth 24: Drinking while you are eating is fattening.

Myth 25: Losing Weight is a Linear Process.

Losing weight is usually not a linear process, like some people think.

Some days and weeks you may lose, while during others you may gain a little bit.

Losing weight can take a long time. The process is generally not completely linear, as weight tends to fluctuate up and down by a few pounds.

Myth 26: “Eat Less, Move More” is Good Advice.

Myth 27: Fat Makes You Fat.

Body fat is stored fat. So, eating more fat should make us store more of it. It seems logical.

However, it turns out that things aren’t this simple. There is nothing uniquely fattening about fat, except that it is often found in calorie-dense junk foods.

As long as calories are within range, fat does not make you fat. Additionally, diets that are high in fat (but low in carbs) have been shown to cause weight loss in numerous studies.

As with so many things in nutrition, this depends entirely on the context.

Eating a lot of fat along with a high-carb, high-calorie, junk food-based diet will definitely make you fat. But it’s not just because of the fat.

Fat has often been blamed for the obesity epidemic, but there is nothing inherently fattening about dietary fat. It depends entirely on the context.

Myth 28: Eating Breakfast is Necessary to Lose Weight.

Myth 29: People With Obesity Are Unhealthy, Thin People are Healthy.

It is true that obesity is associated with an increased risk of several chronic diseases.

This includes type 2 diabetes, heart disease, increased risk of some cancers, and others.

However, there are still plenty of people with obesity who are metabolically healthy, and plenty of thin people who have these same chronic diseases.

It seems to matter where the fat builds up. If you have a lot of fat in the abdominal area, around the organs, then this type of fat is much more strongly associated with metabolic disease.

The fat that builds up under the skin, the subcutaneous fat, is more of a cosmetic problem.

Obesity is linked to several chronic diseases, such as type 2 diabetes. However, many people with obesity are metabolically healthy, and many thin people are not.

Myth 30: Frozen fruits and vegetables are less nutritious than fresh ones.