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19 Oct 2015 

Best nutrition for muscle building -6 tips for a muscle building diet.

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

If you are aiming for muscle gain, it is crucial to consume the kind of foods that are contributing to your muscle building. This is just as important as hitting the gym regularly. If you don´t get the right nutrition for muscle growth, your efforts working out will have less value. If you are skinny and find it hard to gain weight, it is very crucial for you to keep track of the nutrition you are getting from your diet.

Here you have my six tips for muscle gain nutrition:

1. You should eat every 2,5-3 hours.

Having a meal every three hours is beneficial for those who want to add muscle, those who are trying to lose weight and gain muscle, as well as those just wanting to gain muscle.If you skip having meals to lose fat, your body could begin to store fat as a defense mechanism.Having more frequent meals supports fatloss, because it accelerates the body's metabolism. It is a very big deal for skinny persons who have trouble gaining weight to eat more often, because when the body doesn´t have a constant energy source, it could begin eating up muscle tissue for the energy it needs.And when that happens the muscles aren't growing.

2. Your muscles require protein to grow.

As an example of protein rich foods I could name tuna, cod and other seafood, beans, eggs, cheese, meat, peas and kinoa.For muscle growth,a suitable amount of protein in your meals per day is around 1 grams per pound of bodyweight.Every meal should include protein, 40-60 grams. Protein is essential for muscle growth and it accelerates the recovery of the muscles.You can use protein supplements as well, but it should not be more than forty percent of the daily intake of protein. That way you can make sure that you are getting enough vitamins, minerals and digestive enzimes that you don´t get best search sites from protein supplement.

3. The body's fuel comes from carbohydrates. They are an important part of your muscle gaining diet.

There are three types of carbs, simple (sugars), fibrous (veggies) and complex (bran, oatmeal).The best search sites kind of carbs that benefit muscle growth the most are complex ones. The energy that complex carbs gives is longer lasting than from simple and fibrous carbs, which is very useful when you are working out hard . You can get high complex carbs from foods such as: whole grain breads, pasta, cornmeal, brown rice, oats and bran.Most of your carbs should be consumed in the morning and post workout.For muscle gain and recovery, the post-workout meal is very important. It is prefered that the amount of carbs in your food should be per day, 2,5 grams per pound of bodyweight (5,5 per kilogram of bodyweight).

4.Veggies are essential for muscle recovery.

Preferably, veggies should be a part of each meal,

one-two cups per meal.The consumption of vegetables and fruits is beneficial for muscle recovery and healing of damaged muscle cells, and also they contain heeps of vitamins, anti-oxidants and minerals. High levels of acid loads to the bloodstream, which are created by grains and proteins, need to be balanced out with alkaline rich vegetables and fruits. Having to much acid in the blood can result in loss of bone strenght and muscle mass.

5.You need to consume the proper amount of fat too.

Depending on whether you would like to lose bodyfat or not, fat should be 10-30% of your meal. Ten percent if you are trying to lose bodyfat, 30% if you are skinny and have trouble gaining weight, and twenty percent is the normal amount. Our body needs fat, and it is useful for the body in multible ways. As an example, it plays a part in the best search sites diffusion of oxygen into the blood, it benefits our energy levels and contributes to mental health. These types of food as an example contain what is called "good fat", or essential fatty acids: pumpkin seeds, olive oil, walnuts, seafood like salmon and tuna.

6. Write down what you eat and when.

In order to keep track of the food you are eating, and wheather it is useful to your muscle building efforts, keep a log of what and when you eat. Write down how much protein, carbs and fat you are getting from your meals. This could sound boring, but it quickly becomes a habit, and is very useful.You could have your phone remind you when it's time to eat if you tend to forget meals.

If you follow these simple guidelines, your diet should be optimized for muscle gain.

Now all you need to do is to start working out hard and gain all the muscle you want.

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19 Oct 2015 

Vegetable Nutrition Healthier Sex

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully


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Latest breakthrough for vegetable nutrition healthier sex by eating more green leafy vegetables taking vitamin B supplements enhances the libido and overall health.

According to Dr. Daniel Amen in his book "Change Your Brain Change Your Body" eating more green vegetables and taking vitamin B supplements can help support the adrenal system. The adrenal system helps to control hormones in our bodies which also affects libido. Yes indeed it makes sense to have a good healthy diet in order to help us look and feel good, which can affect our sex lives.

According to Dr. Amen getting a blood test to check your cortisol and DHEAS levels can help determine the health of your adrenal system. Common signs of adrenal gland fatigue are often associated with belly fat tiredness stress and craving sweets. A healthy diet including lots of green leafy vegetables is good for you. It seems rather compelling that if we eat healthy then we will feel better. This can affect our moods, including our moods that affect our sex lives.

Vegetable Nutrition Healthier Sex: Here are some good healthy tips. Eat more salads and green vegetables and less red meat. Eat more chicken, turkey and fish that is not fried. Instead, drink more water green tea Splenda instead of sugar. Don't wait to eat until you feel hunger pangs. Hunger pang singles the body to store fat.

Eat five or six small healthy meals each day instead of three big meals. Snack on whole fruit and eat salads in between regular meals. Eat more fish not fried. Fish contains omega-3 fatty acids that are good for you. The human bodies requires the proper amount of daily fat that is good fat such as a handful of walnuts every day and drink more water while eliminating liquids that contain sugar.

Use only nonfat salad dressings on your salads and many of these are quite delicious. Fruit juices are loaded with sugar so instead eat the whole fruit. An Apple or Orange is far healthier than drinking the juice. Whole fruit also provides fiber that your body needs to help clean out your intestines and lower cholesterol levels.

Vegetable Nutrition Healthier Sex:

If you already maintain an exercise program than increase your workout by an extra five or 10 minutes. If you don't have a regular exercise program then your body needs you to start one.Daily exercise is not an option, but rather a requirement for having a healthy body as well as a healthy sex life.

The human body also requires the proper amount of daily sleep. Most people need 7 to 8 hours of daily sleep in order to stay healthy. Failing to get the proper amount of daily sleep and cause higher levels of anxiety and depression.

Author's Bio:

Popa Woolsey writes about improving your physical and mental health at

Popa Woolsey has been writing about self-improvement-health issues for more than fifty years. He is a teacher, author and personal motivational coach.

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18 Oct 2015 

Healthy eating costs an extra $1.50 per day: study | Reuters

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

NEW YORK (Reuters Health) - That healthy foods cost more has become conventional wisdom, but a new study is the most thorough yet in calculating how much more: about a dollar and a half.

"Before now, we've seen studies looking at prices of one or a few foods or diets, in one city and from one store," said Mayuree Rao. "And the results have been mixed, with some studies finding that the healthier options cost more and some studies finding they don't."

Rao is a junior research fellow at the Harvard School of Public Health and a medical student at the Warren Alpert Medical School of Brown University in Providence, Rhode Island. She led the study that was published in BMJ Open.

The research team identified 27 previous studies from 10 countries that met their inclusion criteria and reviewed each of them. Fourteen studies were conducted in the U.S, two in Canada, six in best search sites Europe and five in other countries including South Africa, New Zealand, Japan and Brazil.

Twelve of the studies were market surveys that evaluated the prices of anywhere from two to 133 foods each and included up to 1,230 stores.

Fifteen studies were dietary surveys that ranged from 30 participants to more than 78,000.

The researchers compared the costs of the healthiest eating patterns with the least healthful and found that the healthiest diets cost on average $1.47 more per day based on actual food intake, or about $1.54 more per day for every 2,000 calories consumed.

The studies in the review used various definitions of "healthy" - including comparing the amount of fat or sugar in similar products, or comparing whole search engines grain versus refined carbohydrate versions, or looking at total fruit and vegetable intake or overall calories.

But all the findings were consistent across current standards for healthy eating, such as the Mediterranean diet, or Harvard's Alternative Healthy Eating Index.

The researchers also compared price differences in food groups - healthier meats and proteins had the largest difference between healthy and unhealthy choices - about 29 cents more per serving.

It's important to consider what an extra $1.50 per day can mean for individual as well as family budgets, according to Rao.

"It translates to about $550 more per year for one person, and that could be a real barrier to healthier eating. We need better policies to help offset these costs," she said.

"On the other hand, $1.50 is about the price of a cup of coffee - just a drop in the bucket when you consider the billions of dollars spent every year on diet-related chronic diseases like obesity, diabetes, and heart disease. When you look at the long-term health impact, the extra $1.50 is a good investment," she said.

Rao says that determining why healthier diets are more expensive is certainly an interesting topic for more investigation.

"Other best search sites research from our group has observed that over the past century, the U.S. has developed a complex system of farming, storage, transportation, processing, manufacturing, and marketing that favors a lower cost of highly processed foods," Rao said. "We just don't have the same system to support healthier foods like fruits and vegetables."

That extra daily cost can be a burden for low-income families said Adam Drewnowski, director of the Center for Public Health Nutrition at the University of Washington's School of Public Health. He was not involved in the new research, but some of his work was included in the review.

"An additional $1.50 represents a 15-25 percent increase for the average American," Drewnowski said. "It does not sound like much but low-income families spend about $6 on food. So here, $1.50 represents a 25 percent increase."

"Also remember that $1.50 per person per day represents $540 per year, or $2,200 for a family of four. When you multiply by 200 million American adults (I am being conservative here), you get a total cost of 108 billion dollars - more than the entire USDA budget for food assistance," he told Reuters Health in an email.

Drewnowski points out that dollar figure is about the same as the estimated cost of obesity to society, said to be on the order of $100 billion per year.

"So - are we asking consumers to spend another 108 billion in order to eat healthier? I wish they would, but I am not optimistic. At the very least we need a recognition that nutrition education needs to be accompanied by some economic measures," he said.

Drewnowski thinks the main problem is that empty calories have become extremely cheap.

"Sugar, refined cereals and vegetable oils have made the food supply relatively inexpensive. However, those foods provide calories and (sometimes) few nutrients - so that obesity and hidden hunger can coexist," he said.

"Subsidizing healthy foods and taxing unhealthy foods are evidence-based ways to address the price imbalance and nudge people towards a healthier diet. These are strategies that policymakers in many countries should be looking at," Rao said.

SOURCE: BMJ Open, online December 5, 2013.

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18 Oct 2015 

Top 20 Foods to Eat for Breakfast

Even if you have a lot of other priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

The next time you rush out the door in the morning without something to eat, consider this: Skipping breakfast can set you up for overeating later in the day. A healthy a.m. meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.

"You want to aim for a breakfast that combines good carbs and fiber with some protein," says Erica Giovinazzo, MS, RD, a nutritionist at Clay Health Club and Spa, in New York City. Luckily, your options are plenty. Here's a look at some of our favorite breakfast foods, along with expert tips for making them even healthier.

Best Breakfast FoodsYou may have noticed a heart-shaped seal on your box of oatmeal recently. The seal's there because oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.

Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.

The 10 Best Foods for Your Heart

Best Breakfast FoodsThis tangy, creamy yogurt is loaded with calcium and boasts plenty of proteinnearly twice as much as regular yogurtto keep you feeling full throughout the morning. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition).

"I love Greek yogurt because it's really quick and easy," Giovinazzo says. "You can always take it with you on your way out the door."

The Best Fat-Burning Breakfasts

Best Breakfast FoodsA little wheat germ goes a long way. Just two tablespoons provides about 15% of your recommended daily intake of vitamin E and 10% of your daily folate. "Vitamin E is often a little low in people's diets, so this is a good way to add in some extraespecially if you don't eat a lot of nuts or seeds, two other big sources," Giovinazzo says.

It's easy to incorporate wheat germ into almost any meal, including your go-to breakfasts: Sprinkle it over cereal, stir it into yogurt, or mix it into a smoothie.

11 Healthy Milk Shakes and Smoothies

Best Breakfast FoodsTrying to lose weight? According to one study, eating half a grapefruit before each meal may help you slim down faster, thanks to the fruit's fat-burning properties and its beneficial effect on blood sugar and insulin levels. Grapefruit is also hydrating, filling, and packed with immunity-boosting antioxidants.

For a well-rounded breakfast, pair it with proteinsuch as yogurt or an egg, Giovinazzo suggests. But check with your doctor first if you take any medications, as grapefruit and grapefruit juice can interfere with some prescription drugs.

Best Superfoods for Weight Loss

Best Breakfast FoodsThere's nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruitespecially when they're still a touch greenare one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.

"Slice it up and add it to cereal or oatmeal," Giovinazzo suggests. "It will add natural sweetness, so you may not need additional sugar."

Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.

Best Breakfast FoodsDon't eat eggs or dairy? Almond butter is an excellent alternate source of protein, and it's filled with monounsaturated fat (one of the good fats). Plus, as Giovinazzo points out, "it's really delicious spread on whole grain bread or paired with a banana or an apple."

Nutritionally, almond butter is comparable to peanut butter, and they each have about 100 calories per tablespoon. Almond butter contains slightly less saturated fat, thougha definite point in its favor, even for people who aren't allergic to peanuts.

Best Breakfast FoodsAs its name suggests, watermelon is an excellent way to hydrate in the morning. What's less well known is this juicy fruit is among the best sources of lycopenea nutrient found in red fruits and vegetables that's important for vision, heart health, and cancer prevention.

Best of all, watermelon contains just 40 calories per cup, landing it on lists of so-called negative-calorie foods that supposedly burn more calories during digestion than they add in. (Actually, it's a bit more complicated than that, but that's no reason to not eat watermelon!)

30 Foods Under 40 Calories

Best Breakfast FoodsSprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine of omega-3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake for those heart-healthy fats. Flaxseed, which has a nutty flavor, also is rich in fiber and lignan, an antioxidant that's been shown to protect against breast cancer.

A word of caution: Whole flaxseeds will pass through your body without being digested, so be sure to buy them ground or grind them yourself with a coffee or spice grinder.

Best Breakfast FoodsFresh or frozen, these tiny superfruits pack a big antioxidant punch. Or better yet, a flurry of punches: Studies suggest that eating blueberries regularly can help improve everything from memory and motor skills to blood pressure and metabolism. (Wild blueberries, in particular, have one of the highest concentrations of the powerful antioxidants known as anthocyanins.)

Blueberries are also lower in calories than a lot of other fruits (they contain just 80 per cup), so you can pile them onto your cereal without worrying about your waistline.

23 Superfruits You Need Now!

Best Breakfast Foods"Berries are superfoods because they're so high in antioxidants without being high in calories," Giovinazzo says. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber.

Strawberries are good for your ticker, too. A 2013 study found that women were less likely to have a heart attack over an 18-year period if they ate more than three servings of strawberries or blueberries per week. (Strawberries, like blueberries, are a good source of anthocyanins.)

Best Breakfast FoodsThat espresso doesn't just wake you up. Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer. Researchers suspect the combination of caffeine and antioxidants are responsible for many of the observed health benefits. (A 2005 study found that coffee is the number-one source of antioxidants in the U.S. diet, believe it or not.)

Of course, loading coffee up with cream and sugar may erase any potential benefits. So skip the fancy flavored drinks, and stick with skim milk.

The Big Health Perks of Coffee

Best Breakfast FoodsNot a coffee person? Tea has a pretty impressive rsum of health benefits, too. Because it has less caffeine, it hydrates you more effectively than coffee, and it's also a rich source of the immunity-boosting antioxidants known as catechins.

All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all. Research suggests that drinking five cups a day can increase your body's metabolism and help you lose more weight around the middle.

Best Breakfast FoodsAny fruit is a good addition to your breakfast, Giovinazzo says, and cantaloupe is no exception. A six-ounce serving (roughly a quarter-melon) contains just 50 calories and a full 100% of your recommended daily intake of both vitamin C and vitamin A, an important nutrient for smooth, younger-looking skin.

And, like most melons, cantaloupe has a high water concentration, which means it will help you stay hydrated and keep you feeling full until lunchtime.

The Best Diets For Your Skin

Best Breakfast FoodsThis fuzzy little fruit has about 65 milligrams of vitamin C per servingnearly as much as an orange. It's also rich in potassium and copper and contains more fiber per ounce than a banana, which makes it a good aid to digestion. (In one study, eating two kiwis a day for one month lessened constipation in people with irritable bowel syndrome.)

Kiwis are slightly tart. They're delicious by themselves, but if you prefer a sweeter flavor, try mixing them with strawberries and bananas in a smoothie or fruit salad.

Best Breakfast FoodsFresh squeezed OJ is a classic (and tasty) morning beverage, but that doesn't mean it can't be improved on. For even more nutritional benefit, you'll want to opt for a store-bought variety that's fortified with vitamin D. Along with fatty fish and fortified milk, fortified OJ is one of the few dietary sources of the sunshine vitamin, higher levels of which have been linked to a lower risk of osteoporosis, depression, and certain cancers.

Whichever OJ you prefer, stick with one small glass a day, Giovinazzo advises. Fruit juice is high in calories and sugar, she says, and shouldn't replace whole fruit in your diet.

12 Ways to Get Your Daily Vitamin D

Best Breakfast FoodsCranberry juice, which helps limit bacterial growth, is best known for warding off urinary tract infections (UTIs), but its healing powers may not stop there. The tart juice appears to promote cardiovascular health, and preliminary research in petri dishes suggests that compounds in cranberries can even increase the effectiveness of certain ovarian cancer drugs.

As with OJ, though, you're better off sticking with small servings. Cranberry juicenot to be confused with cranberry juice cocktailisn't as sugary as other fruit juices, but its high acidity can sometimes contribute to bladder problems besides UTIs.

Best Breakfast Foods"Cereal can be tricky, because there are so many different kinds out there," Giovinazzo says. "Something with at least 5 grams of fiber and less than 5 grams of sugar is probably your best bet." You'll find this winning combo in many whole-grain or bran cereals (such as shredded wheat), which as an added bonus are often fortified with riboflavin, folic acid, and other essential nutrients.

Top off your bowl with skim milk and fruit for the complete package: whole grains to fill you up, protein to supply all-day energy, and antioxidants to keep your immune system humming.

Which Cereal Is Healthiest For You?

Best Breakfast FoodsThese summer favorites are the main berry source of ellagitannins, a type of antioxidant that is thought to have cancer-fighting properties. They're also high in fiber (8 grams per cup), vitamin C, and vitamin K, which helps build strong bones.

Although you can buy fresh raspberries year-round, during the off-season you'll find them cheaper (and with equal nutritional value) in the frozen foods aisle. They're perfect as an addition to cereal or yogurt, or mixed into a smoothie for a quick, drink-on-the-go breakfast.

Best Breakfast FoodsCarbohydrates are a breakfast mainstay, but the type of carbs you choose can make a big difference in the overall health of your meal. The simple rule to remember is that whole wheat and other whole grainswhether they're found in bread, toast, or English muffinscontain more fiber and nutrients than their white, refined counterparts.

What you put on it matters, as well. "Slathering your toast with butter or jelly just adds empty fat and calories," says Giovinazzo. "Instead, get some protein by adding an egg or some almond butter."

This article originally appeared on


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18 Oct 2015 

Best Diet and Nutrition Apps

Even if you have a lot of other search engine priorities for instance, sports, extracurricular activities, etc., still you need to complete a senior project to graduate successfully

The first best search sites step to eating well is shopping well. At least that's the idea behind Shopwell (Android, iOS), a barcode scanning and shopping assistant app that rates foods and grocery items according to your nutritional needs. ShopWell users create a personalized profile and select from a series of nutritional goals (Heart Disease, Athletic Training, etc), as well as dietary restrictions (Celiac disease, food allergies, vegetarian, etc.). The app search engines then takes these into account and uses them to score scanned grocery items, as well as provide layman-friendly nutritional pointers, and healthy suggestions.

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