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Top 3 Green Vegetables for Your Health



Top 3 Green Vegetables for Your Health
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Green vegetables are so important to your health and your fitness goals, that you want to make sure you include them at least once a day.

Here is my top 3 of the best green veggies you can have:

1- Avocados – Which are technically not Green Vegetables

Even it is technically a fruit, I choosed to include the avocado here because it is often considered as a green vegetable.

Avocados are one of the best source of monounsaturated fat (good fat) that will help to reduce your bad cholesterol while as the same time raising the good one within your body.

It has almost 1 gram of potassium, which is amazing, and delivers much more than a banana with just 450mg.

2- Brocoli – The King of Green Vegetables

With very few calories, brocoli is a very powerful antioxydant. It is very rich in Vitamin C, flavonoids, lutein, zeaxanthin and also contains a lot of fibers and potassium.

But it has also a good amount of omega 3 fatty acids, known as an anti-inflammatory

Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.

3- Spinach – Why you Need this as Green Vegetables

Spinach is very good for your digestion, not only it flushes out toxins but it also helps you to get away from getting ulcers.

It has also a very good role in taking care of your skin, and will improve it dramatically with all the good vitamins and minerals (vitamin A and C, folate…) it countains.

One of the healthiest way to consume spinach is to take it as a juice. Just blend it with other vegetables (or even fruits) to make a good juice.


Now don’t forget to include other good aliments in your diet, such as fruits:

–>Click Here Now to Discover the Top 3 Best Fruits<–

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Do You Make These 3 Cheat Meal Mistakes ?



Do You Make These 3 Cheat Meal Mistakes ?
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Are you doing one of these 3 cheat meal mistakes ? If you are not sure, I highly encourage you to read below now.


1- Cheal Meal Mistake n°1: You Do a Cheat Day Instead of a Cheat Meal

It’s a cheat meal, not a cheat day.

If you eat all day long, you will definitely have some problems, in one way or another.

Here are a few tips that you can do to not eat all day long:


  • Do NOT eat in front of your TV, because there are great chances you overeat by being distracted
  • Drink a lot of water during the day
  • Eat your cheat meal at night (yes you can), this way you won’t cheat anymore during the day
  • Don’t be in a straving mode after you cheat meal, you can still eat but only good food.
  • Take your time when you eat your cheat meal, this way you will be less hungry
  • Don’t starve yourself beforehand or you’ll be more likely to overeat


2- Cheat Meal Mistake n°2: You eat too much of it

Please, don’t eat like 3000-5000 calories in one setting.

It is very easy to attain this limit (even for a woman), and even more when you drink sodas with your meal.

If you do this, you can almost ruin a few days of dieting.

Always have a long term goal, and don’t take the easy satisfaction.

You will be so proud of you if you do things in the right way



3- Cheat Meal Mistake n°3: Cheating too Often

You need to be consistent with your diet, and you will never adopt a healthy one if you cheat too often.

Why ?

Because your body won’t be able to adapt completely. Your taste sensations won’t adapt to good foods.

All you will do is keeping a dirty addiction to junk foods and develop more cravings.

The less you cheat, the more your cravings will dimunish over time. And you will be more at ease to maintain a healthy diet.

Moderation is key here.

You should also eat good food when you go to a restaurant

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Protein: Why Do You Absolutely Need it in your Diet ?



Protein: Why Do You Absolutely Need it in your Diet ?
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The word “Protein” is very old. It comes from the Greek word “proteios” which meaning is “of first rank of importance.”

Your own body can’t produce proteins by itself. Carbs can be converted from proteins. Fats can be converted from carbs. But you get regular proteins only from food.

You have to know that All proteins are made up with a combination of 20 different amino acids.

1- Protein is Very Important to Build Muscle

Why it is so important to build muscles ?

Protein is really the building blocks of all your muscles.

Without them, it would be even impossible to maintain your muscle tissue.

In order to build muscles, you have to be in an anabolic state, where your muscle tissues in your body will obtain energy for their growth and maintenance.

To be in that state (as opposed to the catabolic state), you must provide enough protein to your body, so you will be able to use them as energy to maintain, repair and build your muscles

2- Protein Helps you to Have a Healthy Brain

Your brain needs a constant and steady supply of proteins to stay focus, to have a lot of energy and to keep concentration. Your learning and all of your motor skills will suffer if your brain don’t have access to these.

They are crucial to your brain to produce hormones, neurotransmitters and enzymes.

Moreover Protein  is also essential for your happiness.  When we don’t get enough of it, your brain can’t produce enough serotonin, which is one of the main chemicals that regulates your mood. In natural medicine, some doctors believe that protein therapy is more effective in some cases than the traditional drugs that are commonly used to treat depression.

You will also produce more dopamine that will allow you to boost your energy, initiate a deep sleep and regulate your pain.

3- Protein Allows you to Fonction Properly

Here are some more benefits of Protein:

  • It is a very important element to build your bones and your cartilage
  • It’s the principal component of your hair and your nails.
  • It stabilizes your blood sugar levels
  • It promotes longevity by slowing ages

Don’t forget also to eat this kind of good food in your diet:

–>Click Here to Know the Best Fruits for Your Health<–

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Should You Drink Coffee to Boost your Performance ?



Should You Drink Coffee to Boost your Performance ?
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Coffee brings still some controversy conerning its biological effects one the body.

This beverage is widely used as stimulant in the fitness community because of caffeine, its principal active ingredient.


1-What Occurs When you Drink a Coffee

When you drink a coffee, you will feel a boosting effect due to caffeine, that will occur about 30-60 minutes after ingestion.

It has a direct stimulant effect on your brain, and depending on how you tolerate it, this effect can last from 2-3 hours up to 10.


2-Coffee Accelerates Fat Loss

Coffee has a lot of fat burning properties.

The caffeine in it will boost your metabolism

It contains cholinominmetics that supress hunger, making you consuming less food if you want to burn fat.


3- The Other Advantages of Drinking Coffee

The beverage offers you a lot of advantages.

First Caffeine reduces perceived muscle pain: you will be able to have a better training if you are using pretty heavy weights.

Then caffeine will improve your blood circulation, which corresponds approximatly to a 30% increase in blood flow for around 1 hour and a half. As the blood transports nutriments and oxygen, your muscles will be in better conditions to perform well.

Your mental focus will also be better, as caffeine increases dopamine.

Caffeine will boost your overall performance, you will be able to train longer and better if you tolerate it well.


4-My Personal Advice Concerning Coffee

I recommend you not to be crazy about it, and drinking it up to 2 cups a day maximum.;.

Like I said before, the timing is also crucial, and it is best to take it in the morning and/or before your training, to have an extra boost.

It is better to drink it without sugar or milk to avoid rising quickly your blood sugar.

It is a powerful stimulant: be wise about it and don’t overdose it.


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Why Fruit Juice Could be Bad for You



Why Fruit Juice Could be Bad for You
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There is a big misconception about fruit juice.

You hear again and again the same sentence : “Eat more fruits, they are good for you”

And this sentence is true to an extend, like almost everything in life, you have to pay attention to details.

In the years 1980 to 1990, we used to consume around 15g of Fructose per day (mostly from fruits). Today we eat like 75g, which is 5 times the amount, often from refined sugars (sodas, fruits drinks…)


1-Fruit Juice can have a lot of Fructose

Fructose is a type of sugar which most of it can only be metabolized by the liver.

And the fructose ingested will be transformed into glycogen and stoed in the liver, ready to use it as soon as it needs it.

But when the liver is completly full of glycogen (it can store around 100g), the next fructose ingested will be turned into fat by the liver.

It can be an issue if you want to stay very lean.

But that’s not it. Fat is not only the issue.

By eating too much fruits causing fructose to turn into fat into the liver, some fat can stay there and not get out wit the time.

This can lead to Fatty Liver Diseases (FLD) which are booming nowdays, with persons consuming exess amount of fructose.

Excess amount of fructose can be also lead to problems like diabetes, metabolic syndromes and obesity


2-Prefer Taking Fruits instead of Fruit Juice

Consuming fruits instead of consuming fruit juice is a no brainer.

Fruits contain water and fibers, and it will be difficult to eat too much fructose by eating only fruits.

So although it can bevery convenient, a real piece of fruit is much better than fruit juice.

You will get all the antioxydants and keep the natural fiber.


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The Secrets to Stop Being Hungry All the Time and to Control Your Hunger



The Secrets to Stop Being Hungry All the Time and to Control Your Hunger
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Sometimes for some people, it can be very difficult to stop being hungry. It seems like they have a lot of cravings or feel hungry all the time.

It’s like they have no control over themselves, despite their willpower.

Here are some important things to do or not to do, that are very little known:


1-Cut out Rapid Sugar

When you eat during the day High Glycemic foods like sodas, breads… you will rise your blood sugar very quickly. As a consequence, you will have a quick burst of energy.

But the problem is that your blood sugar will then also drop quickly. It will leave you with more hunger than before your eating.

So you can stop being hungry by limiting at its maximum the consumption of foods high on the glycemic index (GI)


2-Stop Being Hungry by Drinking a Lot

This is one of the most best ways to stop being hungry and to control your hunger.

Drinking a lot water will not only flush toxins from your body, but it will also keeps make your stomach feel full, therefore cut your hunger.

As soon as you want to eat something, drink some water or some tea. It well helps a lot to control your hunger


3-Eat Slower

When you are eating, it takes some time to send the right signals to your brain (around 15-20min) that you are full.

If you eat fast, you can introduce in a you a lot of food and your body will think you are still hungry.

So please, take your time the next time you eat, and you will thank me later.


4-Eat More Protein

This is one of the best way to cut your hunger. Proteins reduce a lot your cravings for sugar and high-fat foods.

You will feel sastified much more longer if you add more protein to your meals.

As a source of good proteins, you can eat: eggs, lean beef, chichen, fish and seefood


Now even if you are not hungry anymore, try also to avoid eating these kind of foods:


Clich Here to Know the Bad Foods to Avoid


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Top 3 Pre Workout Foods to Have the Best Training



Top 3 Pre Workout Foods to Have the Best Training
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Pre workout foods mistake :



Now here is my recomendation for the best 3 pre workout foods.

You may be surprise by what you will read in a moment, but keep it mind that this is extremly important for you in order to have a good training

1-Don’t eat anything solid

When you eat, a lot of your energy goes into the digestion, if you you decide to eat right before your workout, you will pump blood ino your muscles. Then the food will take longer to be digested and it can cause you stomach pain. You can become very lethargic and it can be highly unproductive to your work out

If you workout in the morning, you won’t have a lot of time to d igest the aliments.

However if you work out during the afternoon, you can eat 3-4 hours before. So you will have the time to digest.

2-Do no eat carbs right before your training

Concerning your pre workout foods, it is better not to eat right before your training, and I will tell you why.

If you eat plenty of carbs as your pre workout foods, you will rise your blood sugars level, and then it will drop during your training. You can as a result feel a bit tired or even sleepy.

Morever, there are also a lot of advantages to not eat carbs for your pre workout foods. Your nervous system will work best. You will release more adrenaline, and your psychomotor performances will increase.


3-Prepare yourself mentally

Before training, there are a few things to do mentally that are extremely important. I ill tell you these things in a moment

Now if you want to know also which kind of food you have to ABSOLUTLY avoid, click on the link below.

Clich Here to Know the Bad Foods to Avoid

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Best Food to choose when you go in a restaurant



Best Food to choose when you go in a restaurant
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You sometimes will have to go to a restaurant, if you are with friends, or at work, or with your family, and you may not be sure what best food to choose from

Now the important question is “What can you really choose ?”

Here are my 3 best recommendation you can choose from the menu:


1-Beef , Chicken or Fish

If you order beef,chicken or fish, you will make sure that you get a solid protein source for your muscle synthesis. However, don’t order it with food high in trans fat, such as French fries.


2-Green Vegetables

Green vegetables are probably the best food for improving your global health, because they are very rich in vitamins, minerals, potassium…. and in a restaurant, you often will be able to order a salad, and this will be very good.

If you have a bigger choice, don’t hesitate to also order avocados, kales and spinach.


3-Mineral Water

I highly recommend you stick with water, instead of sodas and alcohol, and you will be able to avoid all the unwanted sugar that may have lead to fat gain.

There’s nothing better for you to drink than mineral water, period.


On a side note, don’t forget that it is always better to avoid going to a restaurant because at home, you can always buy organic food such as organic veggies, and even the best food possible in restaurants will often lack this organic aspect.

Moreover, even if it taste good, try also to avoid taking a dessert. They are often load with simple sugars and fructose which can be detrimental to your goals. I do know that it is very tempted to take a dessert, but you always have to remember that you are aiming to long term success and not short terms;If you really stick to a clean yet enjoyable diet, you will enjoy very satisfying results.

Now If you want to loose more fat,click here


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