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Cinnamon for weight loss!

Weight loss is the topic we discuss here every day due to the expanding waistlines of people around the world. people are always looking of a miracle food or super pill to reach their goals in a speedily manner. while there is no magic bullet or overnight cure, there are some foods, herbs and spices that can help assist you in your weight loss journey – cinnamon is one of them! let’s explore some ways in which this common spice can actually contribute towards your weight loss efforts:- 1. suppresses appetite cinnamon plays an active role in slowing down the process of the food movement in your stomach. this is good as it keeps you full for longer durations. not only this, the sweet flavors of this spice helps to suffice your sweet cravings. cinnamon can actually fill the void for sweet flavors so that you do not feel tempted to reach for high-calorie desserts. 2. helps to burn belly fat it has been highlighted that the consumption of cinnamon has an impeccable impact on abdominal fat. abdominal fat is the problem faced by many obese people, and this comes as a great news for them. not only is it good to fit in your desired clothes but it also relieves you from the most dangerous type of fat as it surrounds some of our most vital organs. not to mention, less belly fat is good for your overall health too. 3. lowers cholesterol levels studies have shown that cinnamon can help lower ldl (bad) cholesterol, which is a very good news for your heart health. along with this, in a recent study diabetic patients have shown lower ldl levels among other weight loss indicators like bmi when taking the dose of cinnamon. 4. metabolism booster this spice has the ability to alter the metabolism levels of not only sugar but of carbs as well. this proves to be helpful as your body is able to effectively use the carbohydrate storage and hence control its conversion into fat. just like peppers, the presence of the cinnamon in your body allows your metabolism to speed up just because it takes a little extra energy to metabolize. the boost in the metabolism levels allows you to burn more calories and fasten the overall weight loss process. 5. decreases blood sugar maintaining a regulated blood sugar levels also plays an important role in weight loss process. cinnamon does this by controlling the insulin quantities and also acting directly on the blood sugar. a study has also explicated that the addition of cinnamon powder to meals can lower their glycemic index by 18-29% and foods with lower glycemic foods plays an active role in avoiding spikes in your blood sugar levels. how to add a scoop of cinnamon to your daily routine the best thing about this wonderful spice is that it can be conveniently added to any meal you make. here are a few ideas as to how you can incorporate cinnamon into your diet to lose weight: a) have a glass of lukewarm water with the cinnamon powder, honey, and lemon. b) sprinkle a teaspoon on your cereal/oatmeal/porridge. c) add to your green tea or black coffee. d) add into fruit juices or ciders. always go for fresh cinnamon and avoid capsules and supplements. incorporating a teaspoonful of cinnamon in your diet can definitely suppress your appetite and help you lose weight and even layers of fat around your abdomen. do consider that cinnamon can’t help you lose weight alone; along with this it’s essential that you eat a nutritious diet and exercise regularly to achieve your weight loss goals!

Nov 26,2019 0
Truth behind amino acids for weight loss

No doubt you have been at your local gym or spa and noticed containers of amino acid powders being sold as nutritional supplements to support muscle growth for bodybuilders, athletic performance for sportspeople, or to aid in weight loss for those who are dieting. you might have wondered whether taking these kind of amino acids supplements is actually helpful and safe and whether they actually do work as a way to lose weight. it has actually been scientifically proven that there is a direct correlation between amino acids and weight loss, but the way they are used is the key to success in using them to assist you in losing weight. so here’s the low-down on amino acids and how to consume them so that they are most effective and so you don’t waste your money when buying them as a nutritional supplement. there are 22 known amino acids, which are all naturally occurring micronutrients and that are all beneficial for maintaining good health. there are nine essential amino acids that cannot be produced naturally by the body, and which must be consumed through diet. when the body is lacking in these nine amino acids, then it can affect how well the body metabolises fat and maintains muscle mass. each amino acid has its own specific function within the body. the amino epinephrine, for example, sends messages to the brain that helps to reduce the desire to eat. another, l-phenykakanine, helps the body to recognize hunger and fullness, and l-carnitine helps to transfer fat for metabolism in the body rather than storing the fat. so, it can be seen that if these amino acids are out of balance then it could affect how well the body is able to lose weight or when lacking, can be a cause for weight gain. therefore, by maintaining a balanced level of the nine essential amino acids that are obtained through diet, they can help to stop over-eating and boost metabolism and fat loss in the body. however, before starting to take an amino acid supplement, it is important to talk to a specialist such as a dietician or nutritionist, who can help you to create a diet plan that will make supplementation most effective. for optimum weight loss results, the perfect conditions to process the amino acids properly in the body are required. these conditions rest largely on the foods they are consumed alongside. this means that when taking an amino acid supplement, that it should be taken in combination with an appropriate eating plan, which also involves taking the supplement at specific times of the day in order to really kick-start weight loss efforts effectively. if not taken correctly, amino acid supplements can be ineffective at best or cause health problems at worst. amino acid supplements work best for weight loss when a high protein diet is consumed. the diet should consist of 30% of the calories being obtained from low fat protein sources. it could be tempting to consume high fat animal proteins, which would counteract the positive effects of the amino acids if eaten excessively. it is also possible to obtain enough amino acids naturally through a diet that is protein rich. this kind of diet aids the body in suppressing appetite, which in turn helps to increase weight loss. the foods to eat enough of to get the nine required amino acids include soy, milk, eggs, meat, poultry, fish, and seafood, beans, grains and nuts which when consumed in the correct proportion will provide enough of the essential amino acids which the body needs. if weight loss is a goal, then ensuring enough of these foods are incorporated into the diet is key to ensure effective metabolism of fat required to lose weight. if using a supplement, it needs to contain the 9 essential amino acids in an appropriate proportion and to be eaten at the right time with the right foods to also maintain weight loss.

Nov 13,2019 0
Does oatmeal strengthen the muscles?

Is oatmeal the magic ingredient to gain muscle mass? what is special about oatmeal that makes a difference and aids the body in improving muscle size and strength? or is there misplaced emphasis and hype surrounding this food source? to understand how muscle grows, one must know some basics about nutrition. calories are a measure of energy and while much emphasis is placed on people consuming too many and thus developing excess fat deposits, calories are the fuel for all of the cells of the body. there are only three nutrients that contribute calories to the body, carbohydrates, fats, and proteins. while each of these can contribute to the general energy needs of the body, they have their own primary uses. for our purposes here, we can exclude dietary fat from the discussion. the primary function of the dietary protein is for the growth and development of muscle tissue. the building blocks of all proteins are called amino acids. when you consume protein as a food source, digestion occurs and that is the process of breaking it down into the individual amino acids which are absorbed in the small intestine and then reassemble into the protein that comprises muscle tissue. while resistance training is required for muscle growth, growth won’t occur without sufficient dietary protein. what does that have to do with oatmeal? it has nothing to do with oatmeal, but… oatmeal is primarily a complex carbohydrate. there are three types of carbohydrates; simple, complex, and fiber. the primary function of carbohydrates is to provide rapid energy to the body. simple carbs are mostly glucose which is otherwise known as sugar or fructose which is found in fruit. like individual amino acids, the body only absorbs individual molecules of glucose or fructose through the small intestine. oatmeal, a complex carbohydrate, is a chain of many glucose molecules attached to one another. digestion of carbohydrates is the process of separating them into individual units of glucose for absorption in the small intestine. now the “magic” of oatmeal is revealed in the knowledge and awareness that in order to allow protein to be used for the building of muscle, the protein can’t be allowed to be used for general energy purposes, it must be spared for the muscle. the function of a complex carbohydrate is to provide energy relatively quickly but not as quickly as a simple carb. while simple carbs are absorbed in just a few minutes, digestion and absorption of complex carbohydrates and protein takes 1-2 hours. consuming oatmeal will be the energy source that the body needs most importantly for organ function while allowing the protein to be used for muscle development. however, any complex carbohydrate such as rice or potatoes will accomplish the same goals.

Oct 21,2019 0
Cheap and healthy foods and meal ideas!

One great way to lead a healthy lifestyle on a budget is to eat out less and cook more at home. this doesn’t only save money, but it gives you greater leverage in creating your own delicious, gourmet style meals with the flavors and intensities you like. grab a notebook and write down the following health foods you can get under $1, you wallet and your tummy will thank you! 1. beans beans are perhaps one of the most nutritious and inexpensive foods that give you a ton of fiber and a whole lot of protein. beans are a staple in many developing countries of the world as they’re filling and contain most of the nutrients required by the body at an affordable price. any type of beans will give you a good amount of potassium, calcium and folic acid as well. instead of buying the canned stuff, get dry beans instead. they have greater nutrient densities with higher levels of antioxidants and you can purchase them at a very low price. beans are incredibly versatile. you can make patties out of them, make a black bean soup, add them to a salad or a wrap or prepare a healthy black bean dip. 2. eggs eggs are a vital part of every home’s kitchen. if you’re in need of some quick protein, eggs are an instant fix. you can make them in various ways, from old-fashioned boiled to scrambled eggs with veggies or vegetable frittata with cheese. you can add them to anything too, such as a homemade fried brown rice or a sandwich. 3. peanuts when consumed in moderation, peanuts provide a healthy dose of good fats that prevent free radical damage and reduce cancer risk. peanuts are incredibly versatile as well. you can make a homemade natural peanut butter and have it with your favorite food – we love bananas and peanut butter! or you can add whole peanuts to your salad, chicken or rice dish. 4. chickpeas also called garbanzo beans, these babies will cost you around just $1 a can or maybe even less if you buy them dry. not only are they delicious, they’re packed with fiber and protein too. you can use them in your cooking in several different ways, such as homemade hummus, roasted chickpeas, chickpea salad or “chaat” or a chickpea curry. 5. lentils guess what, lentils consist of more protein than a pound of beef and they’re super filling and high in antioxidants. they make a mean lentil soup or “daal” which can be consumed alone or with rice. 6. oats oats are low in fat and rich in fiber and good fats. they help in lowering cholesterol levels and have a fantastically low glycemic index, making them diet-friendly and diabetes-safe. a bowl of oatmeal with some fruit is a hearty breakfast anyone would fall in love with in the morning and it is super cheap! you can use oats as a substitute for flour in flat breads, cookies, muffins and even use them as breadcrumbs.

Sep 03,2019 0
Should you exercise with a cold?

If you are feeling sick because of the weather changes, exercise may be the last thing on your mind and it is actually right also that when your body is already under stress you should not make it work harder. in context to this, in some cases it holds true that light to moderate activity may actually help you feel better. the basic funda that comes into role play here as highlighted by richard besser, md, chief health and medical editor at abc news and author of tell me the truth, doctor: easy-to-understand answers to your most confusing and critical health questions, is the neck rule – if your symptoms are above the neck namely – sneezing, sinus pressure, stuffy nose then breaking a sweat can actually be helpful for you. there are some good workout options which can play a positive role in curing the disease while there are some workout which should be avoided as they can put your body under stress. good exercises to do when you have a cold 1. walking 2. running 3. dance 4. yoga 5. qi gong (a slow, mindful movement which is a cross between martial arts and meditation. it is low intensity in nature and has been for thousands of years to reduce stress and anxiety, improve blood flow, and increase energy.) worst exercises to do when you have a cold 1. endurance running 2. machine training 3. swimming 4. team sports 5. weight liftin it is usually safe to listen to your body symptoms while doing exercises when not well as there might be some risky situations that need to be taken care of. the medicines for cold increase your heart rate and when you exercise the combination results in making your heart pump very hard. you may become short of breath and have trouble in breathing. also watch out if you have some other problem like asthma or fever as in that case it is likely that your body might feel worse when your workout and it can slow down your recovery! too much exercise may increase cold the key to make the most of your workout session while suffering from cold is moderation! in case you are an exercise freak, make sure you take time for rest and recovery after periods of intense training. when workouts get too strenuous, the number of infection-fighting white blood cells in your body can go down. at the same time, your stress hormone cortisol may go up, which may interfere with the ability of certain immune cells to work right. when you have cold it is important to give your immune system some rest as it is able to work best when it is not stressed! thus, the bottom line of the discussion can be concluded that working out in moderation when you are down with cold or flu can actually help in boosting up the recovery process but be careful and keep yourself away from strenuous exercises.

Aug 06,2019 0
Foods that cause water rentention

Everybody knows that 60% of the human body is made up of water. your body is a complex system and if it lacks or gets too much of something, this system can actually breakdown. the imbalance can manifest itself in the form of water retention. water retention is a big road block for weight conscious people as it hinders their long-term goals. something which can be held majorly accountable for causing water retention in the human body is sodium. keeping the salt shaker at bay is very good practice, but along with it, there are some other food items as well, which can be held responsible for increasing water retention. checkout the list now and beware of them! 1. sodium rich foods as pointed above, salt is the biggest culprit when it comes to bloating. high-sodium foods cause the body to retain water, which can actually balloon you up. though you know the culprit, but it is not that easy to throw this one out of your diet as it sneaks into almost everything – processed and packaged foods, soups, breads, etc.! further table salt contain around 40% sodium and when you consume too much salt your body dilutes the sodium with water and retains this excess fluid. instead of using table salt for enhancing the flavor it is recommended to use spice and herbs to avoid bloating. 2. carbonated & high-acid drinks all the carbonated drinks ranging from sodas to fizzy drinks are responsible for causing bloating since they have carbon dioxide, which is responsible for creating gas in the stomach. not only this, there are some beverages like alcohol, coffee, caffeinated drinks, tea, and some fruit juices that are high in acid which create trouble for your gi tract ultimately leading to bloating! 3. cruciferous vegetables cruciferous vegetables like cabbage, kale, broccoli etc. which are considered good for weight loss are also a culprit in the context of water retention. this is because these vegetables contain raffinose, which is a type of sugar that remains undigested until it gets fermented by the bacteria in your gut, resulting in gas and bloating. though these vegetables cause bloating, but their numerous benefits still point out that they should be a part of your daily diet; what needs to be taken care of is the portion. along with this, rather than going for raw form its better to steam these vegetables as it will actually make it easier to digest them. 4. apples apples are high in fiber, which makes it a good choice for people who want to lose weight but along with this, it also contains fructose and sorbitol that are difficult to digest for people resulting in puffy feeling in the body. apples are great snack as they are rich in nutrition – 4.5g of protein and give you around 10% of your daily vitamin c requirement so it is advised not to stop having it. rather have them in moderation and time their intake by separating it from your meals! 5. starches most products that are rich in starch like potatoes, maize, pasta, wheat, etc. produce gas in human body. they are also high in fats and if you are looking for quick weight loss you should say no to such products. further it is important to stay away from refined grains like white flour that’s often used in white bread, cake and biscuits. not only do they offer little nutrition, they can also cause water retention, with bloating as a result. 6. dairy products if your body is unable to digest milk or dairy product it might be another major reason for bloating. people who are intolerant towards lactose, their bodies are not able to digest dairy products passing them to the colon where gas is produced by the bacteria, which tries to break it down. so its time to get diagnosed for lactose intolerance and consult a dietitian to ensure adequate consumption of calcium-rich foods. 7. legumes this is the most common element in our list as everybody knows that beans, lentils, soybeans, and peas are gas-causing foods. though these small pearls are loaded with protein but they also have quantities of sugars and fibers which our bodies can’t absorb. when the legumes you consume reach the large intestine your gut bacteria starts feeding on them, which ultimately leads to gas and bloating in the body. th quick fix to this problem is to have legumes along with some other grain, which gets digested quickly like quinoa, oats, or rice! 8. spicy & fried foods the intake of greasy food items like burger, chips, doughnuts, etc. causes bloating in the body as the stomach takes much longer to break down the fats and properly digest them. on top of it, when you have spicy foods, it stimulates the release of stomach acid, which can cause irritation. so its time to listen to your stomach and say no to foods that are high in spices like pepper, cloves, nutmeg and also limit the intake of fried food items. don’t get upset by seeing the list above as it indicates that most of your local grocery store is stocked with nothing but foods that cause water retention. all you need to do is pay special attention to the sodium content of pre-packed foods. as per the guidelines laid by usda an individual should not have more than 2300 mg sodium/day. further you will be able to handle bloating by having foods that are rich in potassium and exercising as well. just sweat it out to get rid of water retention. we hope that from next time you will be more careful when you go for picking up grocery to stay away from water retention and related problems.

Jul 23,2019 0
Stay in shape through the holidays!

It’s that time of the year again: holidays are here! everyone is very, very busy planning for short getaways and family fun. at this time, it becomes a little difficult to let the exercise slide in, plus this season of holidays brings in extra eating, which means that it become more important to move that butt! instead of saying bye to your fitness routine until the the new year, use these tips, which will help you to create a plan of action to stay on track with your healthy lifestyle during the holidays too! check them out now – 1. draft a smart plan it is very important to create a schedule if you are really serious about squeezing in the fitness routine into your holidays. with the holidays, comes in a lot of stress and chaos in the process of going from here and there and if you create a plan you can limit the time wastage and instead use it for exercising. be sure to write down all the exercises along with time that you are going to devote to this. just in case, it is a little difficult to make time during the day, get it done in the morning itself, before anyone else is awake. set your alarm 30 minutes early and finish your workout. 2. look out for travel-friendly workouts even if your schedule for the holidays is full of trips, there are still plenty of ways to get your sweat even if you are away from your home. if your prefer indoor workouts, you can squeeze in a session with exercise apps. not only this, you can also checkout and try some new types of workouts from youtube or a wide variety of subscription-based fitness programs available online. if you have a fetish towards gyms, you can make your travel an opportunity to check out a new fitness center. you can also opt for simple body-weight exercise options for a routine you can easily do in your hotel or guest room! 3. workout with family quality time does not have to mean laying on the couch and eating all day and night long. these holidays involve the whole family and workout with them in a fun way. walk around the area to checkout the lightning decorations, have a theme based dance party, or play a football game. forget the traditional ways to show love with food and power it with something more interesting and challenging! 4. target multi-tasking rather than going for one task at a time, aim at multitasking to workout even without notice. for eg:- while shopping squeeze in some extra steps by including window shopping in your routine. while making a family lunch, hit your treadmill for a short session while you wait for it to cook. simply remember that something is better than nothing and a few jumping jacks or a few sets of squats also make a difference. 5. don’t lose, at least maintain! we understand that it is festival season and all you want is to relax and spend some time with your near and dear ones. even if you are too busy to workout simply set smaller targets and celebrate your victories as it will be helpful to get back into the game again as soon as you can. if you target on maintaining, it will be much easier to adapt to your routine after the holidays rather than starting all over again in the new year! these tips will surely help you in staying on track in context of weight loss even when you are not focused on workout and are instead having fun with friends and family! recipes, superfoods, tips, food, healthy, nutrition, fitness, weightloss, weight loss, exercise, health, nutrients, workout, diet, recipe

Jul 16,2019 0
Intermittent Fasting What is it & How Does it Work
Intermittent fasting: what is it & how does it work?

We’ve been reading about a myriad of diets. no-carb, no-fat, six small meals, lemonade, cabbage soup, gluten-free, raw, clean eating diets and so many others have been confusing the crap out of us. for ages, we’ve been told that skipping meals for weight loss leads to starvation and weight gain, but several researches prove that it may lead to the opposite effect. while for some, intermittent fasting means not eating or eating very little for long periods of time, such as 14 to 36 hours but for most, it’s simply about skipping a meal or two every day. think about it, we are fasting every day anyway while we are sleeping. extending this fasting period may actually be good for you. note that intermittent fasting may not suit everyone, especially those who are pregnant and have any health conditions. talk to your doctor before making any nutritional changes. how does intermittent fasting work according to research, it doesn’t matter how you do it, reducing your calorie intake by 30 to 40 percent is most likely going to extend your lifespan. furthermore, limiting food intake means that you consume fewer health nasties such as sugar and trans fat and you lose weight, both of which are linked to a much lower risk of common illnesses. intermittent fasting may also increase your body’s insulin sensitivity, thus helping you control your cravings and hunger better. methods of intermittent fasting intermittent fasting isn’t a diet, it’s simply an eating pattern that’s designed to help you lose weight or reach specific health-related goals. the following are a few types of intermittent fasting that you can incorporate into your daily life: 1. leangains by martain berkhan this pattern is great for those who want to build muscle and lose fat. it comes with some simple guidelines such as 14 hours of fasting for women and 16 hours for men every day followed by an 8-10 hour window in which you can eat. although you’re not supposed to consume any calories during the fasting period; water, black coffee, sugar-free gym and calorie-free sweeteners are permitted. your best bet would be to fast through the night and break your fast 6 hours after waking up. being consistent is key to keep your hormones in check. furthermore, you’re supposed to prioritize carbs over fat on workout days for energy and on days when you’re not working out, you’re supposed to have a higher fat intake. 2. the warrior diet by ori hofmekler the author divides the diet into two phases, undereating phase and overeating phase. you’re expected to fast, or more specifically “undereat” for 20 hours daily and have one large meal every night. while fasting, you can have raw fruits and vegetables or their fresh juices and some protein. this stage is designed to promote fat burning and boost your energy levels. the overeating, 4 hour window, involves eating in the night to help the body repair itself, recuperate and relax. while eating, be sure to start your meal with vegetables, protein and fat and keep carbs for last so that you can have them only if you’re not full. 3. eat stop eat by brad pilon you’re expected to fast for 24 hours, once or twice a week with this method. you’re allowed to drink calorie-free drinks such as water, green tea and black coffee while fasting. after you break your fast, you can return to normal eating. this diet allows you to lose weight through a calorie deficit without limiting your food options. drawbacks the biggest issues related to intermittent fasting are lower energy levels, lack of focus and hunger during the fasting phases which may affect your workouts. although jumping to a fasting stage from your normal routine can be quite a shock to your system, with time and consistence, your body will quickly adapt to these changes and learn to function optimally without food. furthermore, it can be a huge concern for people with blood sugar problems, diabetes or hypoglycemia. therefore, make sure you consult your doctor before making any changes to your diet plan.

Jul 05,2019 0
Does Rice Make You Fat
Does rice make you fat?

When it comes to diet foods, white rice isn’t the best option due to its high calorie content. furthermore, even though it is sometimes lower in calories (depending on the type) compared to its healthier counterparts, a moderate serving size will not offer a considerable amount of protein, fiber or water, required to keep you full throughout the day. however, if you pair a small amount of rice with healthy, high fiber and high protein foods such as lentils or green leafy vegetables, you can significantly lower your calorie intake for the meal and still consume rice on a regular basis without negatively affecting your weight. calories the calories in rice vary slightly between the types of rice you choose. white rice, being the most common option, offers 205 calories per cup, cooked. cooked brown and wild rice on the other hand offer 215 and 165 calories respectively, along with higher amounts of fiber, protein, b vitamins, magnesium, selenium and other vital vitamins and minerals. if you’re a frequent consumer of rice, portion control is important as it is easy to place more than one cup of rice on a plate, whether you cook it with other unhealthy ingredients or have it with a side dish. when you look at the calories alone, rice won’t make you fat but rice has certain psychological affects, which may contribute to weight gain. most people are already aware of how addictive white rice can be due to its high refined carb content. many rice dishes are also prepared with ingredients containing excessive calories, such as butter (102 calories/tablespoon), margarine (76 calories/tablespoon) or vegetable oil (around 120 calories/tablespoon). fried rice may contain more than 250 calories per 1 cup serving and beef stir fried rice contains 345 calories per cup serving. when white rice is cooked with oil or ghee, expect the numbers to go above 300 calories per cup. therefore, if you are concerned about gaining fat, consider having white rice boiled in water with a healthy side dish. fiber brown rice is a whole grain which still has its natural fiber intact. when rice is polished and processed to produce white rice, its germ and bran have been removed, which means it’s not a whole grain anymore with a rich fiber content. although white rice can be enriched with vitamins and minerals, the fiber cannot be returned to it. brown and white rice have roughly 45 grams of total carbohydrates per cup, cooked, but brown rice consists of 3.5 grams of fiber, versus 0.6 grams of fiber in white rice – that’s 6 times more fiber! consuming fiber is largely underrated, especially when it comes to weight loss. fiber makes the bulk of whole foods and since it cannot be digested, it comes with zero calories. this factor ensures that your blood sugar levels are stable, you’re full after a meal and satiated enough to avoid snacking throughout the day.

Jun 12,2019 0
Foods That Fuel Muscle Building
Foods that fuel muscle building!

One of the essential type of exercise which helps in maintaining healthy weight too is strength training. as you gain muscles, you’ll also experience improved balance, flexibility, coordination and bone health. what is important to consider is that besides the resistance bands and running shoes, there’s another essential element involved in building muscle, which is diet! no, by diet we don’t mean proteins, your body needs lots of supporting nutrients, such as carbohydrates, heart-healthy fats and even a little h20 to build muscles. it’s the combination of protein, these supporting nutrients and eating adequate calories that will help you fuel your body to reach your goals. checkout these small diet tips which will help you in healthy muscle building – 1. increase the intake of heart-healthy fats in 1 gm of fat there are 9 calories, more than double in comparison to carbs and proteins. does it mean that it is twice difficult to burn off? this is totally dependent as to how you take it. when it comes to strength training, fat is doubly efficient in providing your body with energy. fat is also necessary for nutrient absorption of fat-soluble vitamins (a, d, e and k). so, if you’re going to eat fat make sure to choose heart-healthy fats like monounsaturated fats, polyunsaturated fats and omega-3 fats. 2. spread out your protein intake don’t aim at loading protein in your meals as they are not stored in the body for energy like carbs and fats. there’s a limit to how much protein the body can use to build muscle at any given time. in order to justify this, there was a study at the university of texas looked at protein synthesis efficiency in two groups. the first group ate a moderate 30-gram serving of protein, while the second ate a larger serving that contained 90 grams. despite the second group’s threefold increase in protein, the researchers found no greater boost in muscle synthesis. so, if you are aiming to build muscle, you’ll get the most bang for your protein buck by spreading your daily intake out among all your meals. 3. fuel yourself with water fuel your thirsty muscles with water. when muscles aren’t well-hydrated, protein production is inhibited. dehydration can also impact your performance, slow you down, cause greater damage to muscles and even result in digestion problems. water will keep your gi tract healthy, and it also helps you feel full. 4. target quality and not quantity when it comes to proteins it is advised that one should target quality proteins from real foods. protein drinks, powders, supplements, chocolates, cereals, bars and beyond are everywhere, but are they necessary? not really! protein from naturally occurring sources, such as seafood, lean meats, nuts and dairy, contains all the essential vitamins and nutrients. protein powders and shakes do not offer any muscle-building benefit above and beyond what real food does. 5. don’t forget the carbs when it comes to muscle building, carbs are essentially important. crabs- rich food should be eaten at breakfast to replenish fuel that’s broken down during sleep. carbohydrates are what your body uses for fuel during anaerobic exercises like weightlifting. additionally, carbs are broken down into glucose, which stimulates insulin, a hormone that transports amino acids into muscle tissues. it is advised that one should go for high-quality carbohydrates because refined carbohydrates — like those found in white bread, white rice, white pasta, sugar-filled snacks and cereals — cause a blood glucose imbalance. load up on minimally processed whole grains, beans, vegetables and fruits, which deliver fiber, minerals and nutrients but keep blood sugar steady. here are some sure shot muscle building combinations here are simple tweak ideas to improvise your diets and effectively target strength training and building muscles – 1. quinoa – a protein (all 9 essential amino acids) packed whole grain which is high in fiber and gluten-free, making it easy to digest. 2. nuts – the smartest combination out of all, which is rich in heart-healthy fats, fiber and protein. add a handful to protein-packed greek yogurt, fiber-filled salads or just enjoy an ounce of them raw before a workout. 3. eggs – the most common source of protein egg whites but what about the yellow yolk? the yolk contains essential fatty acids, folate, iron, calcium and fat-soluble vitamins — all for only about 55 calories! when you eat only the whites, you’re missing out on a lot of nutritional benefits, and also the main flavor! 4. salmon – this tasty, quick-cooking fish is packed with 27g protein per 4-ounce cooked fillet and 1.32g omega-3 fatty acids, making it a must have. 5. chickpeas – they have 10 grams of fiber and 11 grams of protein into each cup. do we need to say anything more?

May 29,2019 0
The Sweet Truth Is Honey Better Than Sugar
The sweet truth: is honey better than sugar?

Made by honey bees using the nectar of flowers, honey is a gorgeous amber fluid that has been used as a natural sweetener for countless centuries. although honey is considered superior to sugar in terms of its nutritional value, the latter is still consumed over 40 times more. what’s spectacular about honey is that not only is it sweeter to sugar, it also comprises many trace elements and antioxidants required for the proper functioning of the body. therefore, it’s more than just a flavoring for your honey cakes and breakfast cereals. unlike in the case of raw honey, sugarcane undergoes a series of vigorous processing, which eliminates its vitamins, minerals, proteins and organic acids, which is why sugar, the end product, possesses no nutritional value – it’s just a mass of energy in the form of sucrose. honey, particularly the raw, unpasteurized kind offers a set of unique benefits that may be enough to make you replace sugar with honey in your diet for good. 1. rapid energy source following a nutrient-dense, wholefood diet is vital for increased energy levels, improved metabolism and overall health and wellness. if you’re looking for a quick energy boost, for example, before starting work or a workout, honey may do a much better job than a sugar-laden drink. firstly, it’s because it contains more calories, with one teaspoon of honey containing 22 calories versus 16 calories per teaspoon sugar. this shouldn’t be worrying for weight-watchers because even though honey has more calories, you’ll actually consume less of it because it’s sweeter and denser than table sugar. in addition, table sugar is essentially just sucrose – a product of one fructose and one glucose molecule bonded together. therefore, your body has to use its own enzymes to split the two. in the case of honey, fructose and glucose are already kept separated by an enzyme added by honeybees. honey is beneficial because it releases fructose gradually into the bloodstream, thus providing sustained energy that lasts for hours. 2. low glycemic index honey has a lower glycemic index (gi) than sugar, which means it is absorbed at a much slower rate than table sugar. sugar’s high gi indicates that it increase blood sugar levels rapidly, causing sharp insulin spikes. this may contribute to weight gain, obesity, metabolic syndrome, diabetes and heart disease. 3. a great cough remedy according to the world health organization (who), honey is a demulcent – a substance that relieves irritation and soothes the throat and mouth by creating a protecting film. research also shows that honey functions similar to dextromethorphan, which is commonly found in over the counter cough medicines to improve cough and related sleep problems in children. 4. prevents allergy symptoms consuming locally produced honey introduces pollen spores carried by the bees from local plants into your system. the allergen in honey activates your immune system and helps the body build immunity against it naturally. having a tablespoon of honey per day before pollen season can help your body be prepared for allergy season. however, it’s important here that you get locally produced raw honey. 5. antibacterial some researchers state that honey has potent antibacterial properties that may be handy in fighting different types of bacteria in the body. furthermore, some may choose to treat burns and wounds with honey because it prevents infections and promotes healing. apart from being incredibly sweet and delicious, honey can have a remarkable impact on our overall health. the key is to remember that not all honey is going to be the same. while certain honeys may have antibacterial properties and a nutritional value that are a hundred times more pronounced, others may just be clear, sparkling fluids that are just visually pleasing but not strong competitors against sugar due to their lack of nutritional importance. to get the most out of your honey, stick to purchasing the least processed, raw types.

May 15,2019 0
3 at home inner thigh exercises that will burn your legs
3 at-home inner thigh exercises that will burn your legs!

Summer is almost here, which means more booty shorts, bikini thongs and super tight tights. while we aren’t strong proponents of the thigh-gap craze, we do like to keep our legs tight and sculpted – who doesn’t anyway? the following are some fool-proof exercises that sculpt and strengthen your inner thighs and work other parts of your legs, the booty and your core as a bonus! froggie jumps any workout that involves jumping is sure to zap major calories and not to mention, tone our legs within a very short amount of time. stand with your feet wide and your knees and toes aligned and angled out. reach down to the floor with your hands and squat down super low, bringing your butt as close as possible to the ground. keep your chest lifted and your toes and knees still aligned. now, explode upwards, rotating your body 90 degrees to the right with your feet together and arms overhead. come back to the ground going into a deep squat. repeat rotating 90 degrees again so that you’re facing the back of the room. complete a full rotation following the same method and keep repeating till you hit 60 seconds. rest for 20 seconds and start rotating from the left side. inner thigh squats this workout will show you that you don’t need much time to sculpt and tone your legs. stand in front of a countertop or sturdy chair, forearm distance away and hold on to it lightly using your right hand. keep your feet hip-distance upward, toes pointed to the front. position a small soft ball or a pillow of the same size between your inner thighs and keep your idle hand on your hip. lift your heels and slowly bend your knees as if you’re sliding down a wall by an inch. press your inner thighs, squeezing the ball. keep your core tight throughout the exercise. return to standing position with left arm overhead, squeeze the ball with your inner thighs, lower again by an inch and repeat. perform 30 reps and then repeat on the other side. squeeze and lift this is a great workout for people with weak inner thighs, including those recovering from injury. it can be performed anywhere and it is easy to learn as it requires small isolated movements. place a small soft ball between your ankles (if you don’t have a ball, you can use a cushion or do the exercise without either) and lie on your right side. support your head with your right hand. use your other arm to stabilize your body by pressing the left hand to the mat, in front of your chest. support the ball by squeezing your inner thighs and lengthen your legs. lift both legs without separating them about 6 inches off the ground and hold for 5 seconds. bring your legs back to the mat and lift back up immediately. repeat 10 times, rest for 10 seconds and repeat on the opposite side. download mevo app now available both on app store & play store – sign up on android or iphone

Apr 29,2019 0