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APR
17

Food for Body Building

musclefoodaBeets may not have occurred, or appealed to you as a body building option let alone something you should consume more often. Enough to put anyone off beets! However, fresh beets, if you can find them in farmer’s markets or health food stores are far better tasting either grated raw in a salad or as the colourful main ingredient in borscht soup. Minus the vinegar beets are naturally delicious and their nitrates increase vasodilation – the widening of blood vessels which increases blood flow to tissues that most need it enabling the body to work harder and also lowers blood pressure.

Surprisingly Psy forgot one truly important icon of Korean culture in his Gangnam Style spoof of Seoul lifestyles – kimchi! In Korea everyone eats it almost with every meal, including breakfast. This is beyond being simply a super food although foreigners may wonder what all the fuss is about. Kimchi has an acquired taste. Made from fermented cabbage, onions, garlic and spices it kicks a powerful punch as well as providing beneficial bacteria that aid digestion and nutrient absorption. A diet containing kimchi has been found to decrease waist size and body fat while improving blood sugar levels. Eat it as a side dish with any meal.

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15686 Hits
APR
17

5 Ways To Get Ready For The Summer

5healthfoodSummer is next to our door, and clean eating is a must, if you want to have a healthy body. Clean eating basically means to avoid pre-packaged and processed foods and return to basics – fresh fruits and vegetables, whole grains *(preferably organic) and lean protein from fish.

Let’s start with vegetables. Dark green veggies such as broccoli, spinach and kale are high in folates – a cardiovascular booster – and low in carbohydrates.

Tomatoes are high in vitamin C and can be mixed with fresh basil in a salad or eaten alone as a snack. Try adding some roasted garlic to the mix. Garlic is a strong anti-oxidant that boosts the immune system, increases blood flow and lowers cholesterol.

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11326 Hits
AUG
10

Dairy products and fat

dairy1Fat never goes out of fashion at least not the numerous approaches to getting rid of it. How it gets there is generally well documented usually under the headings of an unbalanced diet and lifestyle. Of course, getting rid of just about anything is always going to be harder than if we’d simply avoided it in the first place, but here we have a recent study that looks at making a cure for too much fat from one of the main culprits: namely dairy products.

It is a truth generally acknowledged that one of the main causes of obesity is a diet high in dairy fats. However, it has been discovered that diets high in low-fat dairy calcium in fact helped burn off more fat than low calcium diets mainly because calcium plays an important role in regulating body weight and fat metabolism.

Although better known for maintaining bone density and strength, calcium also lowers blood pressure and cholesterol, and has been shown to increase weight loss. A recent study found an increase in dietary calcium intake to 1200 1300 mg per day together with a normal intake of protein increased fat and energy excretion by about 350 calories per day.

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37779 Hits
JUL
12

Carbohydrates late at night

carboeat1Eating carbohydrates late at night is, as we all should know, real bad news for our digestive systems and for putting on weight – right?

The hypothesis behind the assertion that ingesting carbohydrates at night is based on the fact – well, supposed fact – that as you approach bed time your metabolism begins to slow down and thus during sleep your digestive system is also likely to be in a low power state. As you are burning fewer calories during this time your metabolic rate switches off or goes into a low power mode. At least that is the conventional wisdom.

However, research has shown there are rises and falls in the metabolic rate even during deep REM sleep – known as the sleeping metabolic rate (SMR), which often correlates with day time rates. There’s also evidence that exercise increases metabolic rates, which perhaps proves the old adage, ‘after supper walk a mile.’ Obese individuals are likely to have lower metabolic rates than the average.

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19631 Hits
MAY
19

5 Ways for healthy work launch

over3Present day work environments and schedules are not usually very sympathetic or flexible towards those trying to follow a healthy lifestyle or on a diet. Shift work, overtime, deadlines, family responsibilities and commuting can all wreck your fitness regime if you let them. While some compromises may be necessary the secret is to stay in control of the situation as much as possible.

Here are few suggestions to help maintain your weight loss program while also keeping your job.

Control your eating environment. Don’t let others dictate your food choices and don’t be afraid to turn down offers of unhealthy snack foods or drinks at meetings or office parties. Don’t be intimidated by other people’s views on your dieting. If necessary, explain what you’re doing and why. Be positive and assertive. Choose who you hang out with. Try to find like-minded co-workers to help give support to your health regime.

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111049 Hits
MAR
07

Spring is here - Time to lose fat

over2After a really heavy winter in NYC, spring is coming and many of us - especially women- have been looking for different ways to lose weight. Recently I flipped a typical women magazine at my colleague’s desk, I saw advertisements selling magic cream, magic foods, uknown slimming pills and many other too good to be true weight loss products or services. Look as if those companies are never getting tired in coming out with new products which promise easy way to lose weight. Unfortunately, customers become the victim of many of these products but seldom they learn from it. Why? Because they too continue to look for easy fast and way to achieve the ideal weight.

There is only one secret to guarantee you to lose weight. This method has proved to be working well, whether it is in year 1968, 2008 or even 2048. Actually, instead of lose weight, you should lose fat to be exact. Weight can be fat, muscle and bones. What we need to get rid of is the body fat.

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44720 Hits
FEB
11

What harm does over training do?

over1Overtraining is something that many people are facing nowadays. It hasn’t always been strictly hard exercise but has usually come from just pushing too hard in a few sets of just working out too frequently. Just putting too much strain on the body, going that extra unnecessary mile.

There are a few vital clues that our bodies give out when they have had enough and require some rest – or at least time off exercise all together (in the conventional sense). I believe movement and activity is always good but sometimes we need to take it easy with things like weight lifting, running, and other intense exercise.

Keep an eye out for when:

  • Sleep becomes disturbed
  • Digestion isn’t what it usually is
  • Constant feeling of tension in neck and shoulder muscles
  • Muscles feel heavy

This happens for a variety of reasons - our nervous system gets tired, and our muscle glycogen gets depleted leading us to feeling grumpy, irritable, tired, lethargic and like we don’t want to move – a sort of tired but wired feeling. Basically all the things that we do not want to feel especially when trying to look and feel healthy – the trouble is our nervous system needs a lot of time to repair, only good sleep, relaxation and food can help.

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33802 Hits
FEB
10

5 Important Rules for Great Shape

healthyyear1Everyone have seen the cut/bulk cycle that many people go through adding weight for the winter with the pipe dream of gaining some extra muscle and dieting the whole summer to reveal those abs…..Its not something you want to do you can look and feel great all year round by following a few rules!

- Don’t attempt to bulk!

Your body is very self regulating if you start lifting heavy weights and doing intense workouts your appetite will ramp up and so long as you stick to good wholesome food 80% of the time you will gain quality muscle and your strength in the gym will increase….
Take your time with gaining size if your getting stronger it means you are getting bigger, simply having trust in that will keep you progressing in the gym. Find new ways to challenge your body and trigger growth whether thats 100 rep body weight squats or a fully loaded leg press just keep your body guessing! You can’t force feed yourself into growth it will just leave you feeling bloated and chubby….

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  29778 Hits
29778 Hits
DEC
07

Meals after the gym

fruitsaOkay so you’re planning on going to the gym for a great workout but want to make it count and don’t know what to eat after a workout, right?

Why not try a delicious whey protein shake packed with carbs and nutritional goodness? What are the benefits of “shakes”?

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31814 Hits
OCT
12

Losing fat and gaining muscle

fatandmusclesLosing fat and gaining muscle has nutritional, physical and psychological aspects. The following 15 strategies can help you reach your goals:

  • Increasing your protein intake helps protect muscles when calories are low and helps release stored energy.
  • Eating smaller meals more often provides a continuous flow of nutrients when calories are low. Foods high in nutrient volume but low in calories, such as spinach, broccoli and cabbage help you stay lean while feeling full. Beaten egg white expands for the same effect.
  • Eat more green leafy vegetables and fresh fruits to keep your body functioning and maintain your acid balance. Starches such as sweet potatoes, brown rice, quinoa, etc. Should be kept for post workout meals.
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51512 Hits

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