![]() We all know workout alone is not everything and protein shakes are very monotone and not everyone’s favorite. What if I told you that you could gain more muscle mass with less training? Or retain more muscle mass with less training? And even gain/retain more strength with less training? The secret is nutrition – eating right !!! You need to train smart and eat right. This means knowing how nutrition works and how to utilize it for your own fitness and strength gains. This works for anyone and everyone, be it for general fitness maintenance or muscle mass gain. To get you started, here is my list of the top ten foods to help you gain more muscle mass and strength: 1. Lean Beef This should be a STAPLE of your diet if you want to gain muscle mass. Why? Because it is loaded with all sorts of things conducive to muscle growth. On average, a three-ounce serving of lean beef is only 154 calories, yet it provides ten essential nutrients, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news – a 3 ounce serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories. 2. Skinless Chicken Like beef, it is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked. 3. Cottage Cheese Not many people know this, but cottage cheese constitutes relatively pure casein protein. For those who don’t know, casein protein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for guys who have no choice but to go long periods without eating. Not forgetting, cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients. My advice: buy the nonfat/low-fat versions. 4. Eggs Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. To sum it up, they are the most value for money. 5. Whey Protein There is a reason why whey protein supplements are the most popular supplement in the bodybuilding world: because they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. However, for those of us non-bodybuilders, simply using it right after our workouts can be very effective for muscle mass gains. Do not rely on it completely though. It’s more important to get high quality protein from whole foods, and use whey protein as a boost. There’s so much more about whey protein, if you want to find out more, click hereto read a comprehensive article I have written on how to best benefit from it. 6. Tuna and Other Fish High in protein, low in fat, and rich in omega-3 fatty acids. The key here is omega-3 fatty acids. They are essential, not only for health reasons, but also because they improve fat loss and ensure the proper function of your body processes, such as your metabolism. 7. Oatmeal Oatmeal is an ideal source of carbs due to both its low glycemic index (GI) value and the fact it is minimally processed. The benefits of a low GI diet are as follows:
8. Whole Grains Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains. 9. Fruits and Vegetables Firstly, fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly, they provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide, which helps to flush out the substances your body does not need. 10. Healthy Fats I know some of you shudder at the thought of consuming fats, but good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones) that is responsible for muscle growth and strength gains. Your metabolic rate is elevated as well, which helps you shed more fats. In addition, fats are needed for many important maintenance functions. Polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids. What’s your favorite advice and experience? Please leave a comment below and share! #eat #Food #bodybuilding #protein #health #fitness #workout #muscle Please like us on Facebook and follow us on Twitter for all the updates and news
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Learning something new about yourself is always interesting and entertaining. And understanding the psychology behind the way we behave, treat others, and express ourselves can be even more appealing.
Today, we have compiled a list of the most surprising psychology facts that can help you better understand yourself and others.
What’s your favorite advice and experience? Please leave a comment below and share! #friendship #friends #fun # Psychology #people Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
Just can't seem to quite get there? Or would you like your big moment to be even bigger?
We've got the dish from sex experts on how you can have your best orgasm yet. Hit the hot spots A friction position may help you have an orgasm during intercourse. Get on top, for example, so the top of your clitoris is rubbing directly on your partner’s pubic bone. Or lay on your back with a pillow underneath your butt. You may even want to try using a vibrator during intercourse it is fun and helps J Talk the talk "Men really want direction,". Let your partner know when he’s on the right track, either by telling him what feels great or by moaning. Learn on your own You can’t talk the talk if you don’t know what turns you on. "To train your body to be orgasmic, you have to masturbate," Exercise your orgasm muscles "Kegels are the classic exercise for women who want to transform feeble orgasms into fabulous ones,". Locate these muscles in your pelvic floor by stopping yourself from peeing midstream. Then tone them by clenching when you’re not peeing. Do Kegels every day, ideally a few times a day. And keep breathing while you squeeze. Get risky Research shows that engaging in thrill-seeking behaviors together (whether it’s rock climbing or just going to see a scary movie) stimulates dopamine in the brain, which gets your juices flowing. Delay the pleasure "The longer the arousal buildup, the bigger the explosion,". Get yourself close to orgasm, then slow to a simmer. Repeat that a few times before you climax. Focus on breathing Tantric sex may sound new-agey, but its central tenet—focused breathing—may boost your pleasure. "You can use your breath to channel your sexual energy,". Partners who breathe in tandem may slow the rush to orgasm and create a bigger buildup, which can intensify pleasure. Explore erotica Porn isn’t all about big penises and deep throats. Erotic movies and books can be tasteful and arousing, and the more aroused you are, the better your orgasm chances. Try creative foreplay If it takes you longer than your partner to warm up, get a head start by e-mailing or texting each other sexy messages (but don’t get too graphic—e-mail is not necessarily private). Check your meds Women are more likely than men to take antidepressants, which are known to hurt a person’s sex life. If you’re having trouble, talk to your doctor about your meds. Get help early If you’re not orgasmic, advice from a pro may be helpful. Nerve damage or low testosterone could be the problem. "Your doctor can do a medical evaluation,", "or look at relationship factors." Relax In a recent French study of 500-plus women, more than 70% said work stress compromised their sex drive. A low libido, obviously, lowers chances of orgasm. So ditch life’s distractions at your bedroom door. What’s your favorite advice and experience? Please leave a comment below and share! #Sex #intercourse #fun #orgasm #workout Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
When it comes to fitness, there are certain universal questions that experts hear almost every day: How can I get the most out of my workouts? How can I lose weight faster, burn the most calories, and feel energized enough to power through every training session? While there are other elements that may affect your unique situation, there's one simple answer that applies to all of these questions: Eat! More specifically, eat the right foods at the right time.
I used to think the best way to lose weight was to work out hard and wait until mealtime to eat. I now know that the key to getting and maintaining a knockout body is a combination of regular exercise and eating the right foods at the right times. Feeding your body before and after every workout is essential for burning the most calories, staying energized, building lean muscle, losing weight, and speeding up recovery. The Importance of Eating Before Your Workout Whether you eat or don't eat before exercise, research shows the body burns the same amount of fat. However, you can actually cause muscle loss if you regularly work out on an empty stomach. Here's why: When you're hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you're not giving yourself the fuel you need to power through an intense training session. What to Eat Before Your Workout The best pre-workout bite contains some form of complex carbohydrate and a protein. Here are some of my favorite meals and snacks to keep me energized during my workout without weighing me down.
The Importance of Eating After Your Workout During exercise, your body taps the fuel stored in your muscles known as glycogen for energy. After you've cranked out that last rep, your muscles are depleted of their glycogen stores and broken down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong. The sooner you start refueling, the better off you'll be. Research shows that your body's ablity to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Try to plan ahead and bring your recovery drink to the gym, or pack a peanut butter and jelly sandwich to eat when you're finished. (Jelly isn't the only way to enjoy PB. What to Eat After Your Workout According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.
#Gym #Energy #Bodybuilder #Exercise #workout #fit #food #Nuts #protein Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
Adequate energy is directly related to adequate nutrition and adequate rest. If your energy levels are low, don’t reach for an energy drink, the best approach is to start with your diet. Some of the most basic and readily available foods provide nutrients that are full of high quality, sustainable energy. Some of these foods can give an immediate energy surge while others bestow a sustained, long-term energy increase. In addition to energy, the following seven foods offer incredible health benefits!
1. Beets and Beet Juice Beets are an excellent source of folate, manganese, and vitamin C. They also contain phytonutrients called betalains which possess antioxidant properties that can help detoxify the body. And, especially for athletes, they have even been found to provide incredible energy support. A study evaluating the effect of beetroot juice supplementation reported increases in stamina and energy by 15% during severe-intensity exercise. 2. Quinoa This gluten-free grain from the Andes contains more protein, fatty acids and antioxidants than other grains. Quinoa is rich in the amino acids lysine, methionine and cysteine, and also an excellent source of folate, magnesium and manganese. Its unique blend of carbohydrates, proteins and phytonutrients make it a highly nutritious and ideal food for energy support. 3. Nuts Nuts are a great source of nutrition and the nuts you want to specifically look for are walnuts, almonds, cashews, hazelnuts, macadamias, pecans, and pistachios. In addition to providing high quality protein, they also contain carotenoids, phenolic acids, phytosterols and flavonoids. These highly bioavailable nutrients promote physical and mental well-being, helping the body sustain higher energy levels. 4. Eggs Protein dense and packed with fatty acids needed for proper brain function, eggs also contain essential vitamins and minerals. Biotin, a necessary nutrient for energy metabolism, occurs naturally in raw egg yolks. (Once you cook it, it will break down, so you want to eat poached or over-easy to get the best biotin content.) A 2010 study found that men who ate eggs for breakfast enjoyed more consistent and higher energy levels than those consuming a breakfast based on carbs. Remember to look for certified organic, cage-free eggs to ensure you get the most nutrition and fewest toxins. 5. Spinach Loaded with vitamins A, C, and K and minerals such as calcium, potassium, and iron, spinach rightly deserves its place among the highly nutritious and potent superfoods. It also features magnesium. This element has been acknowledged as contributing to over 300 metabolic functions, including production and storage of cellular energy. Spinach provides magnesium in a highly bioavailable form for both short-term and long-term benefits. 6. Coffee Everyone knows the caffeine in coffee can give a quick energy boost. But while it can stimulate mental alertness, coffee is also packed with antioxidants. Studies have also found that coffee drinkers enjoy more long-term energy. Plus, coffee drinkers have been found to enjoy better moods and overall better health coming from its protective effects against degeneration. 7. Chocolate To get the health benefits of chocolate avoid the candy bar and super sweet chocolates in favor of dark chocolates. Studies have found the flavonoids with antioxidant agents in cocoa support blood flow and brain function. This helps with mood support and balanced energy levels. Start with these seven foods when you want to increase your energy levels. You will feel better and more energized, and enjoy the added health benefits they provide! What’s your favorite? Please leave a comment below and share! #Energy #Chocolate #Coffee #food #Quinoa #Beets #Beverage #Nuts #egg Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
What you do this Summer but why not travel in September? Some regard September as the most pleasant month to visit Provence. The majority of tourists, both foreign & French, have gone home, the school holidays have ended, the weather is still glorious and warm and the roads and attractions empty. One can also discover events and celebrations aimed at the locals once the holiday season has ended. Below are five of these events and experiences that should not be missed on an Autumnal jaunt to Provence.
Stroll through the Market at Sanary Sur Mer in mid September, enjoying the balmy temperatures, dappled light and the range of late summer produce with splendid colours and smells. This is a time of year to really see French artisan genius in a vast array of skills and creativity too, having had the Summer months and weather to grow, paint, cook and make delicious crafts and wares. Whilst in the region pop into Miellerie de l’Oratoire on the 10th for their visiting day, to have demonstrations of the honey making process and even a honey tasting session, c’est magnifique! Septembre en Mer (September by the Sea) offers a month of over 200 marine-themed events up and down the coast, particularly around La Ciotat, Cassis and Marseille. Aiming to celebrate all things by, on, and from the sea, there are a whole host of events to educate, engage and entertain you on the coastline. From diving, kayaking, historical displays, exhibitions and tastings, all ages and characters can find something to enjoy. The government-sponsored Fête de la Gastronomie is a nationwide celebration of all things ‘foodie’ on the 23rd-25th September. In 2010, UNESCO classified France’s gastronomy as ‘an intangible cultural heritage of humanity’ and this festival is a reminder of all that is simply splendid about the French cuisine. There is a wide range of special events such as tastings, workshops and open-air banquets in cities, towns and villages across the country. Wander through any village or town in Provence on this specific weekend to get fully immersed in this wonderful event. Ban des Vendanges is at the beginning of September to mark the gathering of the grapes from the papal vineyards, with tastings of Côtes du Rhône wines, a farmers’ market, picnics, dancing and music. Cassis also hosts Les Vendanges Etoilées (The Starry Grape Harvest) in late September. The “starry” bit refers to the Michelin-starred chefs who give cookery demonstrations and oversee the food on offer, and there are, wonderfully, many opportunities to taste Cassis’ delicious wines. Journées du Patrimoine also known as ‘Open Doors Days’, is a weekend (17th-18th September) that gives opportunities to visit buildings, monuments and sites, many of which are not normally accessible to the public free of charge or a reduced rate. It aims to offer access to all ages and encourages care for architectural and environmental heritage. There are also a range of guided tours, concerts, workshops and readings #France #Fest #life #food #meditation #Holiday #Provence #wine Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
In Hans Christian Andersen’s fable The Red Shoes, a young girl longs for a pair of pretty red shoes. She ultimately tricks the blind woman who cares for her into buying her a pair. Her love for the red shoes causes her to give them priority over the more important things in her life, and, as often happens in fables, karma is not on her side. The shoes become firmly stuck to her feet and force her to dance non-stop, to the point where she almost dies from exhaustion and starvation.
We can scoff at the little girl’s foolishness, but, in real life, we often do the same thing—we chase after the things that we think will make us happy and don’t realize that we’re heading down a dangerous path. One study found that the people who experience the greatest job satisfaction aren’t the ones in the big, fancy offices; they’re the ones who approach their work as a calling, even when that work involves menial labor. Another study found that simply seeing fast-food logos makes people impatient. It’s not that there’s some intrinsic characteristic of fast food that makes people impatient; it’s the habits we’ve come to associate with fast food, such as always being on the run, eating on the go, and never slowing down enough to enjoy a healthy meal, that bring out our impatience. We have to be very careful in choosing our pursuits, because our habits make us. Cultivating the habits that follow will send you in the right direction. They’ll help you to lead a more meaningful and fulfilling life, whereby you cultivate the best within yourself. 1. Stay away from people who erode your quality of life. If merely seeing a logo for a fast-food company can make you feel impatient, just think how much more impact a toxic person can have on your life. They might be unhappy about your decision to stay away from them, and they might tell you very loudly just how unhappy they are, but isn’t avoiding them worth the cumulative effects of years of their negative influence? There are always going to be toxic people who have a way of getting under your skin and staying there. Each time you find yourself thinking about a coworker or person who makes your blood boil, practice being grateful for someone else in your life instead. There are plenty of people out there who deserve your attention, and the last thing you want to do is think about the people who don’t matter. 2. No more phone, tablet, or computer in bed. This is a big one, which most people don’t even realize harms their sleep and productivity. Short-wavelength blue light plays an important role in determining your mood, energy level, and sleep quality. In the morning, sunlight contains high concentrations of this blue light. When your eyes are exposed to it directly, it halts production of the sleep-inducing hormone melatonin and makes you feel alert. In the afternoon, the sun’s rays lose their blue light, which allows your body to produce melatonin and this starts making you sleepy. By the evening, your brain doesn’t expect any blue light exposure and is very sensitive to it. Most of our favorite evening devices—laptops, tablets, and mobile phones—emit short-wavelength blue light brightly and right in your face. This exposure impairs melatonin production and interferes with your ability to fall asleep, as well as with the quality of your sleep once you do nod off. As we’ve all experienced, poor nights’ sleep has disastrous effects. The best thing you can do is to avoid these devices after dinner (television is OK for most people, as long as they sit far enough away from the set). 3. Appreciate the here and now. Gratitude is fundamental to peace and happiness—not wealth, glamour, adventure, or fast cars, but simple appreciation for what you have. Just because you can’t afford champagne and caviar doesn’t mean that you never enjoy a meal. Hot dogs and beer on the back deck with your friends taste just as good. So, don’t fool yourself into thinking that you need something that you don’t currently have in order to be happy, because the truth is that if you can’t appreciate what you have now, you won’t be able to appreciate the “good life” if you ever get it. 4. Realize that things aren’t always as you perceive them to be. This goes along with appreciating the here and now. That person you envy because they seem to have the perfect life might be dealing with all kinds of problems behind closed doors. That “perfection” could be a total mirage. Your employer’s decision to move the office might seem like a huge hassle when you first hear about it, but it could end up being one of the best things that ever happens to you. You’re not omniscient and you’re not a fortune-teller, so be open to the possibility that life might have some surprises in store, because what you see is not always what you get. 5. Get started, even though you might fail. Most writers spend countless hours brainstorming their characters and plots, and they even write page after page that they know they’ll never include in the books. They do this because they know that ideas need time to develop. We tend to freeze up when it’s time to get started because we know that our ideas aren’t perfect and that what we produce might not be any good. But how can you ever produce something great if you don’t get started and give your ideas time to evolve? Author Jodi Picoult summarized the importance of avoiding perfectionism perfectly: “You can edit a bad page, but you can’t edit a blank page.” 6. Get organized. People joke about new ideas being in short supply, but I think that the one resource that’s really scarce is spare time. Do you know anybody who has some? Yet we waste so much of it by not being organized. We touch things two or three times before we do something with them (like tossing the mail down on the counter then moving it to the table so we can cook dinner) and once we’ve put them away, we spend even more time looking for them. Have a place for all of those little things you need to take care of when you get a minute, whether it’s your child’s permission slip for a field trip or an overdue bill, and then get to them in a timely manner; otherwise you’ll be searching through a huge stack of stuff for the one thing you need. 7. Start a collection of the things that truly resonate with you. Have you ever come across a quote or a meme that so perfectly summed up your feelings that you wanted to keep it forever? You know that it’s in one of those coats you wore five winters ago, and you really hope it’s not the one you gave to Goodwill. When you come across something that resonates with you—whether it’s something that expresses who you are or who you want to be—have a central place to keep those gems. It doesn’t matter whether it’s a spiral notebook, a leather binder, or a folder on Evernote, have a place to collect the things that matter so that you can revisit them regularly. 8. Do something that reminds you who you are. We all joke about having “me” time, but what is that, really? It’s making time for those activities that we feel most authentically ourselves doing, when all the masks are off and we can just be. Whether it’s going for a run or dancing around with your 80s favorites blaring at top volume, make time for those moments. They’re incredibly rejuvenating. 9. Say no. Research conducted at the University of California in San Francisco shows that the more difficulty that you have saying no, the more likely you are to experience stress, burnout, and even depression, all of which erode self-control. Saying no is indeed a major self-control challenge for many people. “No” is a powerful word that you should not be afraid to wield. When it’s time to say no, emotionally intelligent people avoid phrases like “I don’t think I can” or “I’m not certain.” Saying no to a new commitment honors your existing commitments and gives you the opportunity to successfully fulfill them. Just remind yourself that saying no is an act of self-control now that will increase your future self-control by preventing the negative effects of over commitment. 10. Stick to realistic goals. How many people start January by proclaiming, “I’m going to lose 30 pounds by March!”? Big, scary, crazy goals can be incredibly inspiring—until you fall short, and then, instead of inspiration, you’re left with disappointment and guilt. I’m certainly not suggesting that you stop setting goals that push and challenge you, just that you try to stick within the bounds of reality. Bringing It All Together Your character is determined by your attitude and how you spend your time, and so is happiness. Stop chasing the things that you think will make you happy, and start realizing that your peace and happiness are entirely up to you. #happy #improve #life #food #meditation #Health Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
Calorie restriction is defined as a reduction of 30-60% of one’s regular calorie intake while maintaining a diet that provides enough nutrients to prevent malnutrition. Scientists believe calorie restriction stimulates a defensive state designed to help an organism survive environmental and metabolic adversity. This non-genetic strategy has been observed to encourage youthfulness and extend average and maximum lifespan in most living creatures.
Why Caloric Restriction? Many individuals choose to pursue the approach of calorie restriction for its supposed anti-aging effects. Calorie restriction has been shown to extend longevity in animal models via a number of proposed metabolic avenues. Whether it’s activating sirtuin production, protecting telomere length, or reducing oxidative stress, safe calorie restriction with optimal nutrition (CRON) may be a helpful way to support a healthy aging process. Calorie restriction is by no means the end all and be all of longevity, but it is a good first start that is free to try. How Does it Work? The precise mechanisms as to how calorie restriction works are not yet known. Despite the lack of understanding by modern science, there are some clues as to how CRON benefits the body. Researchers hypothesize caloric restriction lowers metabolism, decreasing the oxidation often associated with metabolic processes. Calorie restriction, or CR, also decreases insulin levels and stimulates cell repair. Sirtuins, proteins that regulate many biological pathways, are activated during calorie restriction, and studies show that these proteins may extend lifespan. Whatever the mechanism, it does reduce the body’s production of reactive oxygen species (ROS) which reduces damage to DNA. Potential Benefits So, you may know that calorie restriction plays a role in supporting a healthy aging process, but did you know that the practice offers specific approaches to health? Here are some of the top researched benefits of CR. Decreases Risk of Heart Disease Caloric restriction shows positive effects on many of the causes associated with heart disease. Studies have found it helps protect against obesity and hypertension, health conditions that greatly influence heart disease risk. Adiponectin, a hormone that increases production under physical stressors (including that of caloric restriction) promotes cardiovascular and metabolic health. Only a subset of heart disease patients should consider calorie restriction alongside professional medical advice. Encourages Weight Loss A study of overweight, postmenopausal women found all participants experienced significant decreases in body weight and body mass index following a calorie restricted meal plan. Some participants experienced better blood sugar management as a result of the caloric restricted diet. While this may be good news for type II diabetics, those suffering from blood sugar issues should make sure they are receiving the proper nutrients that further stabilize blood sugar spikes. Promotes Healthy Cellular Function Individuals who practice long-term caloric restriction for the purpose of supporting health and longevity have shown a lower risk of cellular dysfunction. This doesn’t necessarily mean that calorie restriction can solve the cancer issue, but it just may be an important approach to supporting health on all fronts. One Final Thought Extreme examples of creatures experiencing caloric restriction have shown 40-60% increases in lifespan. Although human studies began over a decade ago, the same anti-aging biomarkers observed in dogs, mice, and yeast have been triggered in humans as well. So far, caloric restriction appears to be an effective, affordable, and somewhat simple approach for combating the aging process. Despite how easy it may sound, CR does require a certain level of discipline. Calorie intake must be decreased while proper nutrition maintained. This can be accomplished by tracking your food intake with a nutritional analysis program. Men should also know that caloric restriction reduces testosterone levels to a degree. It’s not an approach recommended for the young or anyone concerned with fertility, and CR should definitely not be practiced by pregnant women or those with a history of disordered eating. It is always best to speak to a doctor and even a holistic nutritionist or dietitian before embarking on this lifestyle. Are you practicing caloric restriction? Please share your experiences and health benefits you enjoy! #heart #detox #diet #food #Eating #Health #Calorie Please like us on Facebook and follow us on Twitter for all the updates and news ![]() Many people want to add more fruits and vegetables to their diet but sometimes get dissuaded when it comes to finding an easy way to integrate that into daily life. Not everyone is interested in spending a lot of time in the kitchen, nor are they interested in munching on a bunch of carrots, head of lettuce, kale leaves, and two tomatoes throughout the day. For those folks, and really — everyone, juicing can be a lifesaver. If you live in an area with a good farmer’s market, you may have fresh juice readily available. However, a great way to regularly enjoy juice of the highest quality is to prepare it yourself. It saves time, guarantees no added sugar, toxins, or pasteurization that may destroy many of the naturally occurring health benefits. Let’s take a look at how easy it is to get started and the best foods to juice! The Basics of Getting Started If you aren’t already an active juicer, starting may be mildly intimidating. First off, you have to buy a juicer. While there are many options that are into the thousands of dollars, you can start juicing for much less. If you’ve got a few hundred dollars to spend, you can get a nice, powerful juicer. Even a hundred dollars will get you a very adequate machine and honestly, I’ve seen them for as low as $40. I won’t tell you that the $40 juicer is going to last you a lifetime but it will get you started for a very reasonable buy-in and allow you to conveniently provide your body with nutrient dense, vitamin packed, loaded-with-enzymes, nothing-bad-in-it, raw, natural juice. Another growing pain is the learning curve of getting the recipes right. If you’ve had fresh juice before, you know it’s not quite the same as the watery, sugar-added stuff available at the grocery store. Fresh juice is good… but with such robust flavors, it’s helpful to blend and mix ingredients in the right proportions, especially with full flavors like kale or cilantro. This is easily accomplished by just referencing a good juicing website or book. When starting, don’t get all hung up on not being sure about if you’ll like it or not. Just pick out a few of the recipes that initially grab you. Include a few that contain ingredients you haven’t tried before. Juicing is a great way to add new produce to your diet. Why Juice?Juicing requires some effort, but as they say — the juice is worth the squeeze. Fresh fruit and vegetable juice supplies an easily digestible, highly bio available source of nutrients. Organic and all-natural — meaning those not from concentrate or without added sugar — juices provide a means to getting the necessary daily requirements of fruits and vegetables. Why do you want fruits and vegetables? Simple, they contain a healthy spectrum of bioactive compounds such as vitamins, minerals, and phytochemicals (flavonoids, phenolics and carotenoids). For filling the holes in your nutrient profile, juicing is gold. What are the Best Foods for Juicing? Below is a list of a few of my favorite juicing foods. They all have great nutritional content and fantastic flavor profiles! 1. Tomatoes Tomato juice has been a popular juice for a long time (organic, fresh prepared Bloody Mary anyone?), however, its potent nutritional values has been long undervalued. In addition to off-the-charts levels of vitamins A, C and K, tomato juice offers a range of B vitamins – plus an abundance of lyocpene and zea-xanthin. Research has shown lycopene is a strong antioxidant that supports cardiovascular and neurologic health – and the research continues into its other protective effects. Zea-xanthin has demonstrated a protective effects against some types of macular degeneration. 2. Ginger This sharp tasting root adds flavor and the health benefits of its active compounds gingerols. Studies have shown it has positive effects on digestive, vascular, and neural health. I like it with apples and celery. 3. Beets I admit it, beets are not my favorite ingredient — tastes like dirt. However, it’s undeniable that these red roots continue to gain recognition as one of the healthiest foods available. A superb source of folate and vitamin C, they also contain potent values of betalains, powerful antioxidants specific to beets. They contain nitrate which promotes cellular function. Studies on beets have found they have a profound impact on energy levels, even for athletes, and support cardiovascular health. I’ve found that a shot of beet juice is an easy way to partake in the benefits without the prolonged flavor exposure. 4. Carrots Carrots provide a sweet flavor and, like tomatoes, make an excellent juice base. They supply beta-carotene, a powerful antioxidant which has been linked to vision and cardiovascular health. Carrots also provide a wide range of carotenoids (alpha-carotene, lutein, also including beta carotene), hydroxycinnamic acids and anthocyanindins; more good stuff. If you haven’t tried carrots in your juice yet, move them to the top of your list! 5. Wheatgrass There is a reason most juice bars will offer a shot of wheatgrass — it contains over 90 minerals including potassium, calcium, magnesium and sodium. A high alkaline content helps reduce acidity in the body. Researchers have also found the oxygen radical absorbance capacity to be higher than many fruits and vegetables. The sweet flavor of the wheat grass also adds to the flavor of the juice! 6. Apples Loaded with polyphenols and pectin, apples — and use the skins, are great for juicing. Pectin is a prebiotic and supports digestive health by feeding the gut flora that promote digestion. The polyphenols contain antioxidants necessary to maintain proper immune function and health. Apple juice has also been recognized for its support for healthy cholesterol level. 7. Citrus – Any of them Oranges, lemons, grapefruits and limes all make excellent juices, especially for breakfast. On their own or blended, they add flavor and a potent shot of vitamin C, flavonoids and pectin. The pectin encourages healthy digestion and the vitamins C and flavonoids energize immune function and contribute powerful antioxidants for overall well-being. 8. Strawberry These summer berries provide a sweet taste and are loaded with nutrition. A great source of vitamin C and folate, strawberries also contain moderate amounts of calcium, iron, and magnesium. They also contain iodine, an integral part of human hormone production. Remember, juices with the most potent nutrient content come from fresh fruits and vegetables. Many pre-made juices contain preservatives, sugars and very little, if any, of the nutrients that exist in all-natural fruits and vegetables. Ideally, look for fruits and vegetables labeled organic and non-GMO. Got a tip, success story, or recipe to share? Please leave a comment below! #heart #detox #drinks #juice #Eating #Health #fruits Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
If you’ve ever been in a sauna then you know first hand how rejuvenating and invigorating a good sweat can be. Sweating is a form of detoxification and there may be no better place to stimulate this process than in the sauna. Sauna therapy developed in the Scandinavian region, specifically Finland, and is used for bathing, improving ailments, and even as a setting for childbirth. To say the sauna is a foundational element of Finnish society would be an understatement, some even view it as a holy place and behave as they would in a church. It’s no wonder, more than just a place to feel good, the sweat inducing heat is also thought to balance many health problems including hypertension, fatigue, discomfort, and even certain cravings.
Many formal studies have set out to determine the health benefits of using a sauna and the outcomes have been very positive. 1. May Offer Fibromyalgia Symptom Support The Department of Rehabilitation and Physical Medicine at Japan’s Kagoshima University conducted a study comprised of 44 females who had fibromyalgia symptoms. Three days a week, the participants took part in daily sauna sessions combined with twice a week water exercise sessions. Researchers reported the combination of sauna therapy and water exercise improved the participants’ quality of life and fibromyalgia symptoms. 2. Supports Your Heart Some critics have unduly fingered the sauna as potentially being too stressful on the heart but, according to Finland’s UKK Institute for Health Promotion Research, responsible sauna use is highly unlikely to cause any cardiac problems. In fact, research orchestrated by the Cardiovascular and Prevention Centre at Quebec’s Université de Montréal found that exercise and sauna provided a 24 hour window of improvement of symptoms for persons with hypertension. One word of caution, however, is advised before participating in the old tradition of jumping from the sauna into the snowbank as the immediate, extreme cooling can increase the risk of cardiac arrhythmias. 3. May Improve Endurance A New Zealand study comprised of distance runners found that bathing increased run time to exhaustion by 32%. Additionally, plasma and red-cell volumes after sauna increased by 7.1% and 3.5%. Researchers concluded that the increased blood volume was likely the reason why post-exercise sauna bathing produced a significant enhancement of performance. 4. May Reduce Incidence of the Cold Austria’s University of Vienna designed an experiment to determine if sauna use impacted the incidence of developing the common cold. Over a 6 month period, a group that included 50 subjects total that were split two ways: 25 persons used the sauna, and 25 did not. At the end of the study, it was observed the sauna group had much less incidence of common cold than the control group and researchers concluded that regular sauna bathing may reduce the incidence of common colds. 5. Assists Detoxification Research has repeatedly shown that sweating in a sauna can help detoxify the body of the toxic agents, such as lactic acid, sodium, and uric acid, that routinely accumulate in the body. Toxins stored in subcutaneous fat are released through perspiration. As toxins stored in the fat pass through perspiration, toxins that are stored at deeper levels of tissue throughout the body will move up into this layer of fat and continue to be released through sweat. Circulation increases when you’re in the sauna and increased blood flow improves blood oxygenation. Enhanced oxygen levels can assist in the dissolution of hidden toxic agents in the blood. According to the Southwest College of Naturopathic Medicine in Tempe, AZ, sauna can be an effective component of purification and cleansing protocols and very effective for flushing out fat-soluble chemical and toxins. Unfortunately, law enforcement officers are often at risk for exposure to harmful substances such as methamphetamine and the toxic chemicals used to create it. This exposure can lead to chronic symptoms that may be disabling. To find new ways to combat this issue, 69 officers participated in a study conducted by the Utah Meth Cops Project. Subjects followed a multi faceted detoxification program that included exercise, nutrition, and sauna therapy. Following the detoxification routine, significant health improvements were observed. Researchers concluded that sauna and nutritional therapy may improve some symptoms of methamphetamine-related exposure for affected officers. #heart #detox #Sauna #Eating #Health #hypertension Please like us on Facebook and follow us on Twitter for all the updates and news |
AuthorWe traveled the world and have the insight of hospitality & healthcare with great passion for style Archives
September 2017
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