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Monthly Archives: October 2017

Build Your Muscle with These Protein Food

Eggs

Six grams of protein are nestled into each egg, which protein is the kind most easily utilized by the human body. In fact, egg proteins are the standard by which all other dietary proteins are measured.

Chocolate Milk

Chocolate milk is really a natural blend of both slow and fast releasing proteins (whey and casein). This really is one of the best options for a post workout drink to construct muscle. The high glycemic sugars added make the perfect source of fast digesting carbohydrates, which replenish muscle glycogen levels. Cocoa is known to be an excellent antioxidant, and is known to reduce stress and muscle damage.

Greek Yogurt

Greek yogurt is higher in protein than regular yogurt and it’s full of a variety of vitamins. In addition to this, yogurt may also be full of calcium and probiotics which help keep your body healthy. Should you prefer a quick snack after or before exercising, try a Greek yogurt with no added sugars.

Cottage Cheese

Areas of low-fat or regular cottage cheese contain high amounts of casein, a form of protein that plays an important role in muscle repair and recovery. Because casein gets digested slowly, cottage type cheese makes a great bedtime snack.

Seeds and Nuts

Nuts are high in monounsaturated and polyunsaturated fats which are known to prevent heart disease which help lower cholesterol levels. Nuts are ideally to become consumed in their raw form, non-roasted and non salted. It’s also advisable for nuts to become taken in small quantities. They’re good sources of natural fats. Almonds, cashews, walnuts and peanuts contain high protein contents. Flaxseeds, walnuts and flaxseed oil are primary causes of fish oil and essential fatty acids, that are important nutrients for muscle growth.

Fish

Lean fish for example haddock, flounder and sole contain less fat than lean meat, but a fattier fish, salmon, is definitely a staple for bodybuilders. It is because, in addition to high amounts of protein, fish deliver several important nourishment for muscle building, including zinc, chromium and selenium.

Broccoli

Broccoli is really a low calorie muscle building food, having good carbohydrate content. Indole3 carbinol and D- Glucaric are nutrients that combat diseases like cancer. They’re found in cruciferous vegetables such as broccoli and cabbage. They’re also a good source of Iron.

Super Heart Healthy Food

Packed with multitude of vitamins and minerals, spinach is one superstar green vegetable. If you are not fond of eating it, have a look at the plethora of benefits that the humble spinach offers and you will love this vegetable. Let’s have a look at some of the benefits of eating this dark leafy veggie:

Packed with vitamins

Spinach is loaded with several Vitamins – E, A, K and D. Besides it contains an abundance of several minerals such as magnesium, calcium and potassium, and manganese, folate and iron. We subject our bodies to many toxins and acids by eating junk food. The minerals present in this green vegetable help balance those harmful acids in our bodies that suck energy out and increase obesity. Eating it can prevent a lot of health issues.

This leafy green also contains vitamin B2, vitamin B6, phosphorus, zinc, omega-3 fatty acids, selenium and copper.

Promote eye health

It is abundant in beta-carotene, a powerful disease-fighting antioxidant, and carotenoids. Eating this green leafy vegetable helps promote eye health and reduce the risk of developing cataract.

This dark, leafy green veggie is an excellent source of many important phytochemicals such as lutein that helps prevent age-related macular degeneration. As people age, they are prone to macular degeneration. Include spinach in your diet and your eyes will thank you for this.

Boost muscle efficiency

There is no denying the fact that spinach is an energy booster. Remember Popeye the sailor cartoon series. How he used to flex his muscles after having a can of spinach, beat up the villains and save his girlfriend? Regular consumption of this leafy vegetable boosts muscle efficiency. If you want those strong biceps and muscles, hit the gym and eat spinach as well.

Prevent cancer

It is rich in flavonoids and antioxidants that are known to combat and prevent many types of cancer including prostate, ovarian and breast cancer. Spinach contains many anti-inflammatory antioxidants and more than a dozen flavonoid compounds that protect against the growth of prostate cancer. This green veggies also help reduce the risk of developing skin cancer.

Promote bone health

The presence of calcium, magnesium and vitamin K in this vibrant leafy vegetable helps strengthen bones.

Heart healthy food

Since spinach contains potassium, that makes it a heart healthy food. The presence of potassium helps lower blood pressure and prevent heart disease. You can prepare various heart healthy recipes using spinach that are great to taste and super healthy in terms of nutrients.

Low in calories

This dark green leafy vegetable is super high in vitamins, phytonutrients and minerals but very low in calories. It is rich in dietary fiber that makes it a great food for weight loss. You can have it as much as you want without worrying about putting on weight.

The Right Foods for Men

Oysters

Myth and Science can agree that oysters are the food of love. In taking about 2 to 3 oysters, you will be having the right supply of zinc that your body needs. Zinc is the mineral that can help makes male reproductive system function well. Getting the adequate amount of zinc can be at help in having the right testosterone levels and sperm counts.

Tomato sauce

If you eat plenty of tomatoes and/ or tomato sauce, there will be a lower risk of having prostate cancer. If you take tomato sauce in about 2 to 4 times in a week, there is about 35 percent lower risk of having prostate cancer than those who do not eat tomato sauce at all. The one responsible in lowering the risk of developing prostate cancer is lycopene which tomatoes have. It is advisable to eat pizza since it has plenty of tomato sauce.

Peanut butter

You can eat bread with peanut butter for breakfast if you want to have a healthy heart. Usually, men are the most victims of heart disease. Peanut butter is higher in fat but it is monounsaturated fat which is a type of fat that is good for you. Eating peanut butter can lower the risk of heart disease.

Broccoli

A study showed that eating broccoli can help as your defense against bladder cancer. The most protective foods that you can take is broccoli. Taking at least 5 servings or even more per week is recommended.

Watermelon

Men suffer more with high blood pressure than women. Based on a research, it is recommended to take foods that are rich in potassium in order for you to decrease the risk of having stroke and high blood pressure. A nutrition-information manager at Tufts University in Boston said that taking 2000 milligrams or more a day of foods that are rich of potassium is required. Watermelon is one of the fruits that can provide you with more potassium. Actually, taking a large slice of watermelon can give you about 664 mg of potassium.

Benefits of Eggs

Good for the brain

An egg yolk is said to contain 300 microgram of Choline, a B-complex vitamin that is good for the cell membranes. Choline also prevents the accumulation of homocysteine – a dangerous composite that causes cardiovascular diseases. Aside from decreasing the likelihood of severe inflammation, this nutrient is linked to the improvement to the functions of our central nervous system. With these amazing benefits, it would be difficult to comprehend as to why one wouldn’t make it an integral addition to their diet.

Yes to better eyesight

Other than getting the goodness of Vitamin A- a vitamin that is great for better eyesight- wolfing down some eggs gives us a good supply of lutein and zeaxanthin, these nutrients are great supplements in reducing the risk of cataract development. Macular degeneration- the leading cause of blindness due to the deterioration of the retina area of the eye that enables us to have a clear vision- is prevented by the consumption of lutein and zeaxanthin that are both present in eggs. So if you’re becoming a little dyslexic lately, perhaps it’s time to visit your ophthalmologist and start your much-awaited love-affair with those nutritious eggs hidden in your fridge.

Egss for a healthy heart and cancer prevention

There have been some studies that are asserting egg’s power to prevent cancer. In a study at Harvard University, it’s shown that the risk of developing breast cancer will be greatly reduced if egg consumption is regular during adolescent age – along with high-fiber diet and consumption of vegetable fat. Another study conducted at Yale University states that eating eggs leaves no harmful effects even to those who are living with coronary heart disease- one of the leading causes of health-related deaths around the world- if they eat a maximum of two eggs per day because of the healthy cholesterol found in them.

Its all in the yolk

Because of the fact that eggs are enriched with amino acids and not to mention the fact that they’re also a major source of protein and other health-giving nutrients, we can say that there’s no reason to steer clear from these heaven-sent, nutrient-rich yolk wonders. Another set of important minerals found in eggs are iron, phosphorus, and zinc. These said minerals are important in keeping our system in shape. Iron, for instance, is important to those who are low on red blood cells. If you’re an anemic, a woman having her menstruation, or someone who feels the need to fortify their body resistance, it’s time you dash off to the grocery and stock up on these poultry magic! With so many minerals under its belt that help improve our body’s immune system, it would be hard not to indulge in them knowing that they will help us achieve health and wellness each one of us long for.