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Nutrition

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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Vitamins and Minerals

The Best Supplements for Bodybuilding

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When it comes to bodybuilding, proper nutrition plays a vital role in it. You can’t have one without the other and vice-versa. If you are a professional bodybuilder or even an amateur one, surely you already know you need to be on a healthy diet to achieve your health goals. Another thing bodybuilders should do is take supplements to help keep them able to build their muscle. Keep reading to learn about the best supplements for bodybuilding.

 

Joint Supplements

 

Joint supplements are essential to take if you are a bodybuilder because they have a mix of ingredients to help support your joints while you are bodybuilding. Without the help of these supplements, your joints will hurt too much to make your dream of being the best and biggest bodybuilder come true. These supplements include a mixture of Calcium, MSM, Chondroitin, Glucosamine, and much more.

 

Without taking joint supplements, you could seriously injure a joint and not be able to lift weights for a while. That wouldn’t be good, would it?

 

Although taking joint supplements is vital for bodybuilding, that is just one step to take. You also have to know the proper form when weight lifting as not to injure yourself in the first place.

 

Fat Burners/Thermogenics

 

They are called both fat burners and thermogenics for a reason. Not only do they help burn fat during your bodybuilding activity, but they were also made to boost your metabolic rate as well as your thermogenesis. Because of this, they help lead to a high-calorie burn.

 

Another reason for using fat burners is because many bodybuilders do like to show off the work they are doing on their body and sometimes, it can seem like the fat and bulk are hiding the good stuff. If you want a beautiful body from your efforts of bodybuilding, you will need to take fat burners/thermogenics to go along with the work you are doing on your body.

 

Minerals/Multivitamins

 

Multivitamins are a supplement everyone should know about and be taking, not just bodybuilders. However, especially bodybuilders should receive one dose per day of one of these supplements to help provide them with their nutritional needs for the day.

 

The main reason bodybuilders especially should be taking a multivitamin is because they tend to be more prone to nutritional deficiencies since they put more strain on their body than the average person does because of the weightlifting on a daily basis.

 

These are just a few of the best supplements for bodybuilders.

–> Click Here to Have More Nutrition Advice

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3 Different Creative Ways to Drink More Water

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Let’s face it, we all need water. However, if you’re anything like a lot of other people who actually like the taste of, well flavor, you might not be getting enough because water has no taste to it. Never fear though! There are a few creative ways to get enough water every day. And, the added benefit of the weight you will lose because you are getting enough water for once.

 

Keep reading to learn a few creative ways to drink more water.

 

How Much Water Do You Need, Though?

 

The amount of water not only differs by each of us but you will also need more water when exercising. Take a quick test really quick to check your body’s hydration by pinching the skin on the back of your hand and letting go. If your skin snaps back right away, you are getting enough water. However, if it takes its good old time snapping back into shape, you might need more water. Not only this, but we all need to be drinking half of our weight in ounces of water every day. So, take the number of your weight and divide it by two. That is how many ounces of water your body needs every day.

 

Continue reading for more information on how to add some fun and flavor to your water.

 

1 – Add Some Fresh Fruit to it

 

Most of us don’t drink enough water because we don’t like the taste of it. However, you can fix that by either buying flavored water from the store or by adding your favorite fruit to your water. You can try lemon wedges or even chunks of strawberries or pineapples to add some flavor to it to get it into your body easier.

 

2 – Make it a Drinking Game

 

And pair it with other activities. For example, if you are binge-watching your favorite show on Netflix, you can play a drinking game while watching your favorite show. Every time something bad or something good happens on the show, take a drink. Before you know it, your glass will need to be filled already! You get the picture, I’m sure. Make it fun to drink water!

 

3 – Set Reminders or Use an App

 

You know the saying, “there’s an app for that,” right?  Well, there is surely an app for helping you remember to drink more water. There really is one: Beachbody Nutrition +App you can download to help you remember to drink it and to track your progress. You can also just set a reminder on your phone to drink water as soon as you wake up and keep drinking it throughout the day, in between other beverages, of course. Don’t forget to drink water before going to sleep at night. That is if it doesn’t keep you going to the bathroom all throughout the night when you should be sleeping.

 

You get the picture though! Make drinking water fun and get your daily goal in of enough water for your weight every day. Before you know it, you will be shedding pounds and not even realize it.

–> Click Here to Have More Nutrition Advice

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Don’t Cheat too Often: What to do When You are Having a Cheat Meal

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Most of us like to eat. And sometimes, when we are invited a tour friends’ house we don’t know what to do in front of all this food.

Should we eat a lot ? Should we respect our diet ?

Whatever your choice is, they are some key principles concerning cheat meals, if you do not want to get fat or be in a bad health.


1 – Do Not Eat Too Much of It

 

When you are having a cheat meal, the key is not to eat to eat. Yes, of course you can eat whatever you want. But this doesn’t mean you can eat as much as you want. There is a big difference between the diversity and the quantity

And unfortunately, as we often like to eat in large quantity, the limit can be reached easily, especially if you are drinking sugar beverages, like fruit juice or sodas.

What i do recommend you is : eat what you want, but try at least not to fill your plate completely.

 

2 – Don’t Have Cheat Meals Everyday

 

What I am telling you seems obvious, and yet more and more people tend to have cheat meals every day. Some even have a cheat week.

It is not just about getting fatter. It is also related about your health. Being fat and being healthy are two separate things, even if of course they can be linked together.

You can be slim and still be in a very bad health. So pay attention.

Also, the more cheat meals you have, the more you will crave for it.  Sugar is, for example, one of the brain’s favorite drugs. The more sugar you eat, the more reward mechanism you send to your brain, the more it will crave for it.

 

3 – Eat very little (or do fasting) for the Following Meal


If you had a very good meal, full of calories, you really have to pay attention for the meal that follows it.

Don’t eat like a lion or a caveman all day long, or you will definitely pack a lot of fat.

The best thing you can do, is intermittent fasting. Just eat your cheat day, and then fast for at least a 12 hour period. Drink a lot of water during the whole day.

 

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Vitamins and Minerals

Don’t Miss the Benefits of Vitamin D (The Sun Vitamin)

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Vitamin D is completely different from most other vitamins you can find.

Indeed, it behaves like a steroid hormone. But please don’t panic.

It is called “The sun vitamin” because when your skin is exposed to the sun, it is produced from your cholesterol.

 

1 – What Do You Need to Know about Vitamin D ?

Vitamin D is a fat soluble vitamins :it dissolves in fat or oil and can be stored in the body for a long time.

There are two main forms of vitamin D:

– Vitamin D2 : found in some mushrooms

– Vitamin D3 : found in some fatty fish and egg yolks.

Vitamin D3 is the most beneficial because it is almost twice as effective at increasing blood levels of vitamin D as D2

 

2 – Why Is The Sun So Important to Get it ?

Ultraviolet B rays of the sun are allowing the production of Vitamin D

If you have the chance to live where there is plenty of sun all year round, then you will probably get all the vitamin D you need, just by just going outside.

If you don’t have the luck to live in a sunny place, you have to take Vitamin D supplements, especially during winter time.

 

3 – What Are the Real and True Benefits of Vitamin D for Your Health ?

Vitamin D has a tons of benefits for you :

-It decreases cancer risks by 60% (just with a very small amount)
-It will help you to live longer by diminishing all heart diseases
-You will have more power
-Your bones will be much more resistant
-You will have much more energy

So don’t wait any longer : take a good sun bath or supplement yourself with this amazing vitamin.

I hope you clearly understood by now the good impact of Vitamin C on your health.

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4 Top Food Supplements to Have a Good Health

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Although you may be on a diet and think you are getting the vitamins and nutrients you need for your best health, you are wrong! No diet is perfect and to be completely honest, many diets do not provide you with the nutrients your body really needs to live a healthy life. Although there are good diets that you can try, it is better to also take food supplements to help with the nutrition you need. Here are some of the best supplements you need for your best health.

 

1 – Multivitamin

 

Multivitamins are good to take to get the essential vitamins you need on a daily basis. By taking a multivitamin, you can enjoy the benefits of taking just one pill every day instead of taking many pills every day. Many of us are already on a lot of prescribed medications and take five pills or more per day already so why would you want to take more when you can take just one to get the nutrients you need? Make sure, when choosing a multivitamin, that you choose one that contains the nutrients you need for your health. You can choose one by reading the label and making sure it contains what you need most for your health.

 

2 – Fish Oil

 

Although there has been some negative studies done on fish oil supplements, you can still benefit from taking them on a daily basis. The studies that were done did not find any real facts on their research. Fish oil is a really good source of Omega 3 Fatty Acids which is not only good for your mental health but it also good for your heart health.  Also, because fish oil supplements are an excellent source of Omega 3 Fatty Acids, they can help you absorb other supplements better for optimal health. They also help your good cholesterol and improve your metabolism.

 

3 – Vitamin D

 

If you haven’t figured it out yet, Vitamin D is great for your health. When your body is low in Vitamin D, you are more prone to different types of cancer, weight gain, depression, and being low in this very important vitamin can even cause your body to not absorb the nutrients you need for your best health. You can easily get Vitamin D just by spending time outside when the sun is shining. Getting out in the sun is really the easiest and best way to obtain this vitamin in your body.

 

4 – Folic Acid

 

You may already be familiar with Folic Acid and how good it is for women who are pregnant to take it. The reason for this is because it can prevent your baby from being born with spinal cord problems as well as brain disorders. However, this very essential vitamin is also great for both men and women because it is a great source of Vitamin B which is good for preventing Alzheimer’s Disease. It is also great for controlling high blood pressure, reducing the risk of heart disease, and improving your blood flow.

 

These vitamins and many more are essential for your best health. Living your best health can allow you to live longer and live a happier life. Live your life to your fullest potential by taking these best supplements for health.

 

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Vegetarian

The Benefits of Being a Vegetarian

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When it comes to living a healthier life, being a vegetarian isn’t such a bad idea. Although there are many meat eaters in this world, there are also a lot of people who just eat vegetables and fruits and non-meat foods like tofu burgers and other non-meat foods. If you are afraid of becoming a vegetarian because you might miss meat, there isn’t anything to really be afraid of. You might like going without meat. Not only this, but you can enjoy the many benefits of being a vegetarian.

 

1 – It can Lower Your Blood Pressure

 

If you have been living with high blood pressure most of your life, becoming a vegetarian can help lower it. It won’t make it too low, it will just make it normal again and keep it under control. This is especially good if you take medication. Once you stop eating meat and greasy foods, your medication may be able to be adjusted where your doctor might reduce it to where you won’t have to take as much or as high of a dose of it.

 

2 – It can Help you Live Longer

 

There is no surprise to understand the fact that not eating meat and greasy foods can help you live longer. In fact, according to a study that was done in the year of 2013, it was found that vegetarians have a 12 percent lower risk of death than those who eat meat do. This is because, if you are not eating meat, you are not clogging your arteries with saturated fats and cholesterol that is in meat and other greasy foods. Not only this, but vegetarians also have a reduced risk of getting any diseases overall within their lifetime.

 

3 – It Improves Your Mood

 

It has been proven that being a vegetarian can cause your mood to improve. According to a study done in 2012, there were different people grouped together and then split up into certain groups. There were the meat-eaters, the vegetarian’s, and people who ate fish only. After about two weeks, they checked these people and found that those who didn’t eat any meat at all, were in better moods than the other two groups of people.

 

4 – It Reduces Your Chance of Getting Heart Disease

 

During a study done in 2013, 44,000 people were tested. During this study of 44,000 people, it was found that the vegetarian’s of the group were reported to have a 32 percent less of a chance of contracting heart disease.

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Nutrition

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 ?

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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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Nutrition

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

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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

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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

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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

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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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