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Recent Bodybuilding Articles
Showing posts with label fruits. Show all posts
Showing posts with label fruits. Show all posts

Health Tips: Avoid Processed Carbs

Simple carbohydrates, on the other hand, are single or double sugar molecules. They’re found in table sugar and processed foods like Pepsi and Twinkies, but they also occur naturally, like in fruit. Simple carbs, whether they’re found in a papaya or a Pop Tart, are absorbed quickly, causing the amount of sugar in your blood to skyrocket and then plunge soon after, leaving you feeling tired and hungry. But there’s a difference between the natural simple sugars found in fruit and the refined simple sugars found in candy.

When you eat that papaya, the sugar comes packaged with vitamins, minerals, water, and fiber. Also, the sweetness in fruit comes from fructose (as opposed to sucrose or glucose in other simple sugars), and fructose doesn’t cause the sort of sharp insulin spike that other simple sugars do.

processed carbs

In general, eat foods that are processed as little as possible. Choose an apple over apple juice, and whole-wheat bread over white bread. Be sure to buy bread that is actually labeled “whole wheat.” Many wheat and grain breads are mostly refined white bread colored with molasses, despite the brown wrapping that depicts wheat fields waving in the wind and names like “12- grain health nut bread.”

Read food labels carefully and find out where you’re getting most of your refined sugar. Breakfast cereals such as Kellogg’s Raisin Bran and Frosted.

Flakes are more than 42 percent sugar. Flavored yogurts are loaded with sugar, too. Be aware that sugar goes by other aliases, including corn syrup, honey, maple syrup, maltodextrin, sucrose, and other words that end in -ose.

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The 24-Hour Cleanse

It’s a good idea to begin each cleanse during the morning hours, with your first meal. The process itself couldn’t be easier: simply mix the juice of one lemon into a glass of plain, fresh (preferably distilled) water, and then drink this mixture, being sure to wait at least ten to thirty minutes before you consume anything else. Think of the solution of lemon juice and water as a liquid Brillo pad, cleaning everything it touches on its way down. Though the overall cleansing process is to be done only once a week, taking this morning drink of lemon water is something you can do every day of your life for a mild daily cleanse of your digestive system.

diet tips for weight loss

Once you have drunk the lemon water and waited the requisite ten to thirty minutes, you may consume any fruit or vegetable you like, just as long as you juice it—but be sure to juice it yourself. (Bottled or canned juices are not allowed, since the processing removes many of the valuable vitamins and minerals.)

You may also prepare a vegetable soup by boiling pure water (no salt!) and adding fresh, raw vegetables. Speaking of which, you should strive to buy the freshest, organic fruits and vegetables you can find. Organic fruits and vegetables have notably more vitamins and minerals, plus you get the added benefit of consuming food that has not been chemically treated in any way.

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The Ideal Body Building Diet

Bodybuilding is the process of getting muscle growth and it depends on several factors. Some of the common factors that it depends on are the genetic factors, the exercises and muscle workouts and finally the diet you eat. There is diet for the people who want to lose weight and those who want to gain it. The two are different and you should not confuse them. There are many body building diet tips that could help get muscle growth within no time. Ensure you get it right as diet will have many consequences on the extent to which your muscles will grow.
bodybuilding diet


To begin with, an ideal body building diet should not have lots of food that may not be helpful but quality foods. It is not a question of quantity but quality. Drinking alcohol and eating junk food will not help in muscle growth as they only add empty calories that will not be beneficial during the body workouts. Eggs are great and have high protein content but it is advisable you eat the egg whites and not the egg yolks as the later has a high cholesterol levels. Milk is highly recommended in most cases; however, taking slim milk will be advisable as opposed to taking whole milk and this is the good supplements for bodybuilding. This is so as the former has lesser fats. Generally, it is better if you go for less fat in a diet.

Ideal body building diet must have sufficient proteins. Proteins are essential for muscle building as they form part of the food for muscles. In addition to that, proteins have several other functions in the body that will be very helpful. They help in oxygen transportation, tissue repair, maintaining hormone and water secretions. You should ensure you get between 1.0 to 1.4 grams of protein per a kilogram of your lean weight. This will also be depended on the intensity of your exercises. If they are high, you may be required to increase the amount of proteins consumed.

In addition to that, to get a great body building diet, especially if you are in among the people are in busy schedules and may not have the time to get the sufficient amount of foods required especially the proteins. Consider going for safest body building supplements which are the natural food supplements. Taking protein drinks for instance, will help boost the protein you consume daily. Take supplements with branched chain amino acids, as they will ensure that your body has acids that will help in protein building and muscles as well.

The other thing is to eat lots of fresh fruits and vegetables. They are all high in vitamins and fibers that will help your body to excrete easily and avoid constipations. Your body needs to get rid of the toxins it accumulates during the various body workouts. To do this, drink a lot of water. Generally, it is recommended that you at least 8 glasses of water daily although the amount could be increased depending on the intensity of your workouts. Finally, have a good body building diet plan. This is important, as it will ensure you eat smaller food quantities within short durations that should be about three hour intervals.

Grapefruits: An Important Source Of Energy


Health

Eat one grapefruit a day for two weeks and you could see significant improvements in your appearance and vitality, according to a trial published in The Grocer. After two weeks eating the fruit, 80 per cent of the women involved said their concentration had improved, 67 per cent rated their energy levels as “excellent” or “Very good” and 81 per cent said their skin looked better. Grapefruit can also help lower cholesterol, protect and repair cell damage and aid weight loss. It can interfere with some medications, though, so check with your GP first if you're taking any.

Choose Correctly Your Carbs


Carbs

You probably already know that refined carbs - such as the ones found in cakes, white bread and white flour- are bad for you but you'll notice that this plan also avoids starchy carbs in the form of potatoes, rice and pasta. That's because all of the above will create an insulin spike, drive up your blood sugar levels and - in all likelihood - be stored as fat.

You're going to avoid this by getting your carbs from vegetables, which will give you plenty of energy for your workouts while keeping you full and leaving your blood sugar stable. Some diets - such as the increasingly popular paleo diet - go even further and suggest that you should limit your intake of sweet potatoes but we're not going to give you too much to worry about. Focus on avoiding the really bad stuff for now and you can always make further tweaks later.

It may sound like a difficult task to avoid these foods, but if you stick to what's in the plan you'll find you don't go hungry over the three weeks. In fact, if you did nothing but cut out carbs, you'd almost certainly lose weight, so this is arguably the most important thing you can do.

Fibers: Another Element of Strength in Your Food


Fiber is important for bodybuilders and athletes mainly because it assists in adding bulk to ones diet. It is a known fact that fruits and vegetables are valuable in providing fiber. Fiber represents that portion of the food which is not digested but helps the intestines to move the waste along. A certain amount of fiber is necessary in the diet of every human being.

Constipation is many times caused by lack of sufficient fiber and you have to make sure that your diet is varied enough to provide the needed dietary fiber for the intestinal wastes. Therefore, unless your doctor finds extra fiber to be necessary in your case, don’t go out of your way it is not required to increase greatly the quantity of fiber in your diet.

In this case take care not to overeat or stuff yourself with too much fruit pulp or bran. Remember, moderation is all the things, including your diet is essential for a man’s health. Bran and other foods like raw fruits, coarse vegetables containing a great deal of fiber and it may clog the intestines or even cause irritation and abnormal contractions or spasms of the intestinal musculature. It is appropriate to find out the most healthful diet for your particular type of digestive system and use it according to your own experience.
Fibers

There are two types of fibers: The first type is soluble fiber. It feeds intestinal bacteria, which then convert it to short chain fatty acids. These than have very positive effects on the body such as inhibiting the growth of yeast and disease causing bacteria and help decreasing the risk of cancer of the large intestine. This kind of fibers also help lower blood cholesterol levels by reducing the amount of cholesterol produced by the liver This type of fiber dissolves in water and forms a gel like substance and helps to regulate blood sugar levels. The second type is insoluble fiber. This type does not dissolve in water, but instead acts on intestinal toxins and plays an crucial role in the prevention of colon and breast cancer.

Best Methods to Preserve Fruits


There are three main methods to preserve the fruits:

1 Drying- the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators.
Fruits Preservation

2 Freezing - s a method of preserving fruits in which the fruits contents are processed and sealed in an airtight container. Canning provides a typical shelf life of several years.
Fruits Preservation

3 Canning - it is a method of preserving fruits in which the fruits contents are processed and sealed in an airtight container. Canning provides a typical shelf life of several years Fruits Preservation

Drying fruit such as grapes and apricots removes most of the water-soluble B and C vitamins, but minerals such as zinc, iron, potassium and calcium become more concentrated - you get 4mg of iron from three dried apricots as opposed to 20 fresh ones.;

Freezing fruits locks their nutrients in. The freezing process itself destroys some vitamins, but these are lost naturally with exposure to light and air, so frozen peas will have comparable levels to fresh peas that were picked three weeks earlier. While canning retains some nutrients such as iron, it removes fibre - important for fat loss - so ifs best to stick to the other types.

Foods That Burn Fat!

We present to you a list of products that are efficient in burning the fat in your body!

1 Oatmeal

Fat Burning

2 Yams (and Sweet Potatoes)

Fat Burning

3 Potatoes (White or Red)

Fat Burning

4 Brown Rice

Fat Burning

5 100% Whole Wheat and Whole Grain Products

Fat Burning

6 Green Fibrous Vegetables: Broccoli, green beans, Asparagus, Lettuce, etc.

Fat Burning

7 Fresh Fruits

Fat Burning

8 Skim Milk & Nonfat Farm Products

Fat Burning

9 Chicken Breast (and Turkey Breast)

Fat Burning

10 Egg Whites

Fat Burning

11 Fish and Shellfish

Fat Burning

12 Lean Red Meat

Fat Burning

Four Most Important Nutritional Elements


There are four food groups that make important nutritional contributions to our diets. They are as follows:

1.Cereal and Grain Foods — Baked goods, cereals, bread and flour products are rich, but inexpensive, sources of carbohydrates, minerals and protein. They also contribute some vitamins and a small amount of fat.
Nutrition

2.Fruits and vegetables — Fruits and vegetables, along with potatoes, are very nutritious, providing plenty of vitamins and minerals, along with bulk in the form of cellulose and energy from the carbohydrates. Four or more servings from this group should be included each day.
Nutrition

3.The high-protein group —Fish, meat, eggs, poultry, and even vegetable items such as dried beans, nuts and peas. Along with protein, these foods provide B vitamins and iron. Two or more servings from this group should be consumed each day.
Nutrition

4.Milk and milk-group products — Milk and cheeses are important because they're a particularly rich source of protein, calcium and riboflavin (vitamin B2). However, milk is very high in calories and saturated animal fats. If you like milk, and drink more than two glasses a day, try to drink the skim or low-fat variety. Two servings a day from the milk group is enough.
Nutrition
The recommended servings from the Four Basic Food Groups will supply the bodybuilder with all the necessary nutrients.

Carbohydrates And Bodybuilding

carbohydrates
Carbohydrates (also often called carbs) represent an important source of energy and their restriction or lack can significantly reduce your results in bodybuilding.

Carbohydrates are simple and complex, they are a source of energy in bodybuilding and they are efficient if mostly used after a workout, when you need to quickly replenish glycogen stores. Each gram of glycogen holds with it four grams of water, on the accumulation of fat at the expense of carbohydrates.

The main carbohydrate intake should take place in the first half of the day, when your body needs to renew. In the second half of the day takes place the processing of carbohydrates into glycogen, switched to the side of storing fat reserves.

While forming the muscle mass carbohydrates are very important. This is why you should have no shortage of carbohydrates. On the day you should get 4 to 6 grams of carbohydrates, which should be mostly complex. The sources of complex carbohydrates should be mainly cereals or other similar products. It is also required to consume a lot of fruits and vegetables.

Bodybuilders may have noticed that if you reduce the amount of carbohydrates, fat go away more quickly than when you exclude the fats from the food. If you have a goal to throw off those extra pounds, then this is worth doing at the expense of carbohydrates.

But this process should be accomplished gradually, in order not be crumbled muscle mass. Foods high in carbohydrate include fruits, sweets, soft drinks, breads, pastas, beans, potatoes, bran, rice, and cereals. Carbohydrates are a common source of energy in living organisms.
 
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