Υγεια & Ευεξεια: Σεπτεμβρίου 2015

Τρίτη 29 Σεπτεμβρίου 2015

6 Perfect Post-Workout Meals

How To: Mix four egg whites, ½ cup rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium to low heat, until it bubbles then flip and cool another 30-60 seconds. Top with fresh berries or banana slices.
The Perks: These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic.
Calories: 421 | Protein: 51 g | Fat: 6 g | Carbs: 39 g
beef and squash

How To: For those looking to satisfy that deep, aching post-workout hunger, this one is for you. Cook up eight ounces of lean grass-fed beef with salt and pepper to taste. Cook one whole butternut squash for 30-45 minutes until soft. Mix them together in the pan when done and add four ounces of your favorite marinara sauce.
The Perks: If you are training hard and with more volume than usual, chances are your appetite is up as well. The creatine replenishes your explosive energy stores and extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay.
Calories: 628 | Protein: 70 g | Fat: 18 g | Carbs: 38 grams

Great Foods to Eat Before and After Your Workout

Great Foods to Eat Before and After Your Workout

How To: Take a can of yellow fin tuna and add a handful (1/2 cup) of crushed up whole grain crackers. For flavor, add pepper, a dab of extra virgin olive oil, mustard, and chopped up pickles.
The Perks: This one is perfect to utilize on-the-go for those working out on their lunch break at work, or those who have to endure an epic commute home from the gym. It is also simple and cost effective. The crackers add some needed carbs, helping to spike your insulin levels to drive nutrients into your muscles.
Calories: 379 | Protein: 41 g | Fat: 13 g | Carbs: 24 g

How To: Add ½ cup of rolled oats, 1-2 scoops of your favorite whey protein powder (we suggest vanilla), ½ cup of frozen or dried fruit, and slivered almonds. Add ½ cup of water or skim milk and let it sit overnight in the fridge. Add cinnamon or stevia to add more flavors.
The Perks: Another great convenience food, this dish is best for morning trainers. Oats and whey have been a bodybuilding staple forever, but often times are bland and burnt out. By adding some fruit, natural sweetener and almonds, you gain a whole new appreciation for oatmeal. The balance of carbs and protein make it great for those looking to build mass and those watching the leanness scale.
Calories: 422 | Protein: 31 g | Fat: 12.5 g | Carbs: 48 g

eggs

How To: Scramble four whole eggs with two added egg whites. Add one cup of chopped mixed veggies. Spinach, onions, mushrooms and red bell peppers are good additions. For more protein, add ¼ cup of diced lean ham or bacon. If you need (or want) more carbs, add a piece of fresh fruit on the side.
The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.
Calories: 520 | Protein: 37 g | Fat: 23 g | Carbs: 29 g

chicken and sweet potato

How To: Grab a large chicken breast (about 8 ounces) that is already cooked and dice it up and throw it in a pan with olive oil. Add ½ cup of diced sweet potato, 1/2 cup of diced apples and add cinnamon, salt and pepper to taste. You can make an even bigger batch to store in the fridge to use through the week.
The Perks: Chicken and sweet potatoes, gourmet recovery style. Sweet potatoes are the perfect bodybuilder carb that slowly digest to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores.
Calories: 300 | Protein: 51 g | Fat: 5 g | Carbs: 30 g

28 Days to Lean Meal Plan

With the right plan and the right discipline, you can get seriously

Day One

Meal 1

1/2 cup oatmeal (dry amount) made with water
1/2 cup strawberries
6 egg whites cooked with 1 yolk

Meal 2

1 cup green vegetables
8 oz. chicken breast

Meal 3

Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce

Meal 4

Protein shake made w/ 40 g whey protein

Meal 5

Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli

1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber

Day Two

Meal 1

1 medium bagel with 2 tbsp. reduced-fat peanut butter
6 egg whites cooked with 1 yolk

Meal 2

1 cup brown long-grain rice (cooked amount)
1 cup green veggies
6 oz. chicken breast

Meal 3

1 cup green veggies
6 oz. lean steak

Meal 4

Protein shake made w/ 30-–40 g whey protein

Meal 5

8 oz. red snapper or halibut
1 cup broccoli

1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber

Day Three
Meal 1

1/2 cup oatmeal made with water
6 egg whites cooked with 1 yolk
1 piece fruit

Meal 2

1 cup green veggies
8 oz. chicken breast

Meal 3

1 cup green veggies
6 oz. lean steak
Large baked potato with skin (3-–4" in diameter)

Meal 4

Low-carb, low-sugar protein bar

Meal 5

Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa

1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber

Day Four

Meal 1

1 cup whole-grain cereal
1 cup 1% milk
1 piece fruit
1 Tbsp. peanut butter

Meal 2

Large baked potato with skin (3-4" in diameter)
1 cup green veggies
6 oz. chicken breast

Meal 3

Large baked potato with skin (3-4" in diameter)
1 cup green veggies
6 oz. lean steak

Meal 4

Protein shake made w/ 30-40 g whey protein

Meal 5

16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
6-8 stalks asparagus

1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

Day Five

Meal 1

1/2 cup oatmeal made with water
7 egg whites cooked with 1 yolk
1/2 cup strawberries

Meal 2

1 cup green veggies
8 oz. chicken breast

Meal 3

Large baked potato with skin (3-4" in diameter)
1 cup green veggies
8 oz. sliced turkey

Meal 4

Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5

7 oz. lean steak
6-8 stalks asparagus

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

Κυριακή 27 Σεπτεμβρίου 2015

9 Core Exercises That Get You Closer to 6-Pack Abs

Do standard crunches and planks have you seeing minimal progress? Shape has the nine moves you need to target the muscles that matter, and they'll get you that much closer to six-pack abs!

Everybody wants a six-pack—which is great. But FYI, there are actually four key muscle groups you need to tone to get a taut tummy. (Need a flat belly on a deadline? This workout is The Fastest Way to Lose Belly Fat.)

"For the best results, both aesthetically and functionally, you need to target all the muscles in your abdomen," explains NYC-based trainer Joan Pagano, author of Strength Training Exercises For Women.

What are they? Let's meet all your ab muscles.

On the side of your abs, you have your external abdominal obliques and your internal abdominal obliques. Your external obliques lie on top, and are those muscles you feel in your side, just under your arm. The internal obliques are deeper muscles that lie underneath your external obliques, acting as stabilizers to help you maintain your posture.

The transversus abdominis are your deepest muscles, running horizontally around your midsection. Pagano says that toning these creates a "natural girdle" to keep your tummy tucked and stabilize your pelvis. Then, of course, there's the most superficial muscle group in the abdomen: the rectus abdominis (AKA, when toned, the classic "six-pack" abs). This set runs from sternum to pelvis, helping you flex your spine while walking.

One move does not tone all your muscles. You're going to need at least a few weapons in your arsenal to tighten up all over. Here, Carbon38 co-founder Caroline Gogolak demos the best abs moves to target all areas—even the ones you can't see.

1. Roll Back

Works: Rectus abdominis
Pagano says: Sit up straight, with knees bent at 90 degrees and feet flat on the floor. Pull torso in close to thighs, reaching arms forward at shoulder level with palms down. Exhale, drawing navel toward spine as you roll back onto tailbone, curving spine into a "C" shape. Inhale and realign spine to straighten up. (Want more? Continue with The Best Exercises for Lower Abs.)

2. Twisting Roll Back

Works: Internal and external obliques, the rectus abdominis
Pagano says: With arms extended forward, perform a roll-back, curving spine into a "C". Twist torso to one side, bending one elbow and pulling it back at shoulder level while reaching other arm to opposite knee. Reach both arms forward and return to start. Repeat on the other side.

3. Sit-Ups with a Medicine Ball

Works: Transversus abdominis, rectus abdominis, internal and external obliques
Personal trainer Jimmy Minardi says: Hold a medicine ball over head, and recline all the way down. Lift from core back to a sitting position, keeping the ball over head. To make this more challenging, find a slant board at the gym, or buy one for around $50. Hook feet under the top of the board. The downhill slant and extra weight add an extra challenge to ab muscles. Increase the angle of the board and the weight of the ball for better results.

4. Kneeling Crunch

Works: Rectus abdominis, internal and external obliques
Pagano says: Kneel with one arm stabilized directly under shoulder, reaching other arm forward at shoulder level and opposite leg back at hip height. Exhale, contract abs, and round back up to the ceiling while drawing elbow to knee, turning palm up. Repeat on the other side.

5. Dead Bug

Works: Transversus abdominis, internal and external obliques
Pagano says: Lie on back with legs raised, knees bent over hips and calves parallel to the floor. Extend arms to the ceiling with palms forward, and pull abs tight, bringing navel to spine. Exhale, lowering opposite arm and leg toward the floor, bringing remaining knee in over chest. Keep low back connected to the floor at all times—don't arch. Repeat on the other side.

6. Lunge Split Jacks

Works: Rectus abdominis
Minardi says: Stand with feet in a staggered stance, left foot in front of right, two or three feet apart, then lower body into a split squat. Jump up and scissor-kick legs, landing with right leg forward. As soon as feet land, lower body into a split squat.

7. Toe Dip

Works: Transversus abdominis
Pagano says: Sit tall with both knees bent in front, feet flat on the floor. Lean back onto elbows with shoulder blades down and together. Tighten abs, sliding hands under lower back for support with palms facing down. Lift legs so that knees are bent over hips with calves parallel to the floor, inhaling and dipping toes to the mat while maintaining those right angles at the knees. Exhale, then return to start.

8. Bicycle Crunches

Works: Internal and external obliques, transversus abdominis
Minardi says: Lie flat on the floor with lower back pressed to the ground; pull abs downward to target deep ab muscles. Interlace fingers and put hands behind head. Start by bringing knees in toward chest, lifting shoulder blades off the ground. Straighten right leg out to about a 45-degree angle from the ground while turning upper body to the left, bringing right elbow toward the left knee. Make sure rib cage is moving, not just elbows. Repeat on the other side. You should be creating a "pedaling" action; do this exercise with slow and controlled motion. (Complement bicycle crunches with the Muffin Top Melter plan—results are self-explanatory!)

9. The "Jean-Zip"

Works: Transversus abdominis
Pagano says: You can do this move discreetly, at any time throughout the day. As if you were zipping up a tight pair of jeans, "scoop abs" by pulling navel in toward spine and then up, lifting the pelvic floor. This move engages those deep abdominal muscles to flatten the belly—it's the muscle that lies right under your zipper. (Exercise is key, but if a taut tummy is what you're after, some overall lifestyle changes might be in order. Luckily, you can

Παρασκευή 25 Σεπτεμβρίου 2015

7 Most Effective Exercises For Full Body Weight Loss

Having a healthy and fit body is everyone’s dream, but only some of them actually make it happen. All the commercial products for weight loss and calorie burners don’t actually work how they claim. The best way to shed those extra pounds is by exercise. Any sort of physical exercise can be a workout in its own way. Activities like swimming, dancing, cycling, etc. are some of the best ways to keep your body in shape and manage your weight.

Getting back into shape and burning those extra calories cannot be accomplished in just a week. This is because the body functions differently and has certain ways to shed the fat. Once you manage to reach your ideal weight, it doesn’t mean that you can start eating junk food and high fat foods all over again. You must maintain a healthy, balanced meal and eat these foods in moderation in order to maintain your weight and shape. Here are some of the best ways to exercise:

Swimming

Swimming involves the movement of muscles and it tones the overall body. From thighs, calf muscles, abdomen, biceps, shoulder, lower tummy, chest, neck, all these muscles is worked upon. Swimming for half an hour every day can help to tone the body, regain a good shape as well as burn the calories and maintain the weight. Most people enjoy swimming as it doesn’t make them feel like it’s a hard task. When you make a workout enjoyable, it becomes easier to follow it strictly without giving up. Moreover, swimming doesn’t stress out the body, bur helps to relax the mind as well.

Sex

Who said sex is just for pleasure? Sex is one of the best ways to burn those extra calories. Having sex creates the feelings of pleasure and releases endorphin. Endorphin are like the “feel good” chemicals in the brain. The more sex you have, the more enjoyable it becomes thus more endorphin are released. Sex is a great work out to burn away calories efficiently. Studies have shown that having sex can burn around 100-200 calories easily.

Walking/ jogging

Most people, especially people in their late 30s and above do not prefer jogging as it can tire them out easily. Brisk walking can be done in such cases. The best time to have a long walk is early mornings which are free of pollution. Walk for 25 minutes, twice a day or if you prefer jogging, do a 20 minute jog each day to workout your body. Follow this routine every day to slim your waistline, lose some extra fat and burn the calories in just 2 weeks. But remember not to quit the routine once you have reached your ideal weight.

Dancing

If you are passionate about dancing, then use those dance moves to slim your waistline. Any form of dance involving steady movements of the arms and legs can help to lose weight. Dancing is a fun way to lose weight and stay slim if you do not wish to do some hard core workouts at the gym. While dancing, people often crave for calorie rich foods like carbs as most calories are being used up in the activity. Refrain from yielding to such temptations and maintain a light diet or balanced meal to achieve the best results. Dancing 20 minutes a day, 5 times a week will definitely help to burn the fat and stay slim.

Cycling

Cycling is the other fun activity which will help to lose weight. Cycle to work or cycle for half an hour in a park every day to work out. Cycling helps to maintain the “abs” as well as work on the muscles of the legs. The best part about cycling is that it is Eco friendly means of transport as well and is pollution free.

Aerobics

Aerobics is a great cardiovascular exercise that is absolutely perfect for losing weight. There are many different forms like Zumba, Pilates, etc. that you can learn in your gym or dance studios. Aerobics helps to work on the major muscle groups of the body like the glutes, abs, pectorals, thighs and calf muscles.

Muscle toning

Most women have a misconception about weight training exercises as they think it will make them bulky. But weight training is a really powerful way to lose weight. In a weight training exercise, you will have to burn off more calories than what you eat in order to lose weight. The primary goal of this exercise is to gain weight. This is because stronger muscles can burn calories faster than the other muscles.

These exercises will not only help you in losing weight and becoming slimmer, but also tone the body and help to maintain it. These activities increase the stamina and also help in keeping the body fit. Practice at least one of the above exercises everyday in order to have a slim, toned body. There is a certain method of performing all these exercises correctly in order to achieve a lean, fit body. Do at least 2 or 3 activities of the one mentioned above and the results will be amazing.

Banana Protein Pancakes

We're often asked for an easy-to-follow, healthy protein pancake - well you here's my recipe for banana protein pancakes

Ingredients:
• 2 egg whites
• 1 Banana
• 1/2 tsp baking powder
• 1.5 scoops of whey protein
• Almond milk (enough to get to right consistency)
• Any flavoring required eg. vanilla pods, cinnamon, coco powder etc
Use a Blender to blend the banana and the egg whites up, then slowly add in the protein powder of choice and the baking powder!
Add almond milk if needed to make the consistency like pancake batter! if the batter is very flavoursome ( eg. i use flavoured protein, cinnamon and cocopowder) then you can actually cook just one side of the pancake and you end up with a crispy pancake base and a creamy dessert like topping, or save 1/4 of the batter to pour over the pancake.
Add toppings of choice e.g. Fruit, low fat yoghurt, low calorie sweetener or zero calorie syrups (waldenfarms)
NOTE: try to cook so batter is still soft/creamy on the inside, if not the pancake will become very dry and be ruined.
Calories: 292 Kcals
Protein: 38g
Carbs: 28g
Fat: 3g

The Rippedcore HIIT Challenge

For those of you not looking to bulk this season and wanting to maintain your shredded physique instead, why not try this 5-day rippedcore HIIT Challenge...

Ορίστε τι συμβαίνει αν φάτε το πρωί σκόρδο με άδειο στομάχι! ************************************************************ Ο καθένας γνωρίζει ότι η κατανάλωση σκόρδου είναι ευεργετική. Είναι, όμως, αρκετά αποτελεσματικό στην πρόληψη και την θεραπεία πολλών ασθενειών ειδικά όταν το καταναλώνετε με άδειο στομάχι. Οι επιστήμονες έχουν κάνει πολλές μελέτες και τα αποτελέσματα έδειξαν ότι όταν καταναλώνετε σκόρδο, πριν φάτε ή πιείτε κάτι, θα αυξήσει τη δύναμη σας καθιστώντας ένα εξαιρετικό ισχυρό φυσικό αντιβιοτικό. Γιατί είναι καλό να τρώτε σκόρδο με άδειο στομάχι Πολλοί άνθρωποι έχουν διαπιστώσει ότι το σκόρδο μπορεί να ανακουφίσει πραγματικά τα συμπτώματα της υπέρτασης. Δεν ρυθμίζει μόνο την κυκλοφορία, εμποδίζει επίσης διάφορα προβλήματα στην καρδιά και τονώνει τη σωστή λειτουργία του ήπατος και της ουροδόχου κύστης σας. Το σκόρδο είναι επίσης αποτελεσματικό στη θεραπεία στομαχικών προβλημάτων, όπως η διάρροια. Κάποιοι μάλιστα ισχυρίζονται ότι το σκόρδο είναι μια καταπληκτική θεραπεία για τα νευρικά προβλήματα, αλλά μόνο όταν καταναλώνεται με άδειο στομάχι. Όπως έχουμε ήδη αναφέρει, το σκόρδο είναι πολύ αποτελεσματικό στην αντιμετώπιση των προβλημάτων του στομάχου – διεγείpει τη σωστή πέψη και καλή χώνεψη. Θα σας βοηθήσει επίσης να ελέγχετε το άγχος σας, και έτσι θα σταματήσει την παραγωγή του οξέος στο στομάχι που το σώμα σας παράγει κάθε φορά που αγχώνεστε. Το σκόρδο είναι γνωστό για τα οφέλη για την υγεία του σε κάθε μέρος του κόσμου. Αυτός είναι ο κύριος λόγος που οι άνθρωποι άρχισαν να το αποκαλούν «θεραπευτική τροφή» εδώ και πολύ καιρό. Σκόρδο και Εναλλακτική Ιατρική Στην εναλλακτική ιατρική το σκόρδο θεωρείται ότι είναι ένα από τα πιο αποτελεσματικά τρόφιμα όταν πρόκειται για την αποτοξίνωση. Οι ιατροί σε αυτόν τον κλάδο θεωρούν ότι το σκόρδο είναι τόσο ισχυρό ώστε να καθαρίζει τον οργανισμό από τα παράσιτα και τα σκουλήκια, προλαμβάνειασθένειες όπως ο διαβήτης, ο τύφος, η κατάθλιψη, ακόμα και ορισμένα είδη καρκίνου. Αν είστε αλλεργικοί στο σκόρδο, δύο σημαντικά πράγματα υπόψη: ποτέ δεν τα τρώτε ωμά, και αν έχετε οποιαδήποτε ξέσπασμα του δέρματος, υψηλή θερμοκρασία του σώματος, ή ένα πονοκέφαλο, σταματήστε την κατανάλωσή του. Μερικές μελέτες έχουν δείξει ότι η κατανάλωση σκόρδου μπορεί να έχει μερικές φορές παρενέργειες σε ασθενείς που λαμβάνουν φάρμακα για HIV/AIDS. Δώστε ιδιαίτερη σημασία σε αυτό να είστε εξαιρετικά προσεκτικοί. Βεβαιωθείτε ότι το σκόρδο είναι ασφαλές για σας, πριν να αρχίσετε να το καταναλώνετε. Η έντονη μυρωδιά και γεύση δεν πρέπει να σας σταματήσει από το να το χρησιμοποιείτε για όλα τα οφέλη του στην υγεία. Τα συμπληρώματα σκόρδου είναι ένα μεγάλο υποκατάστατο για ωμού σκόρδου και ειδικά σε αυτή τη μορφή μπορείτε να εκμεταλλευτείτε τα οφέλη του.

Ορίστε τι συμβαίνει αν φάτε το πρωί σκόρδο με άδειο στομάχι!
************************************************************
Ο καθένας γνωρίζει ότι η κατανάλωση σκόρδου είναι ευεργετική. Είναι, όμως, αρκετά αποτελεσματικό στην πρόληψη και την θεραπεία πολλών ασθενειών ειδικά όταν το καταναλώνετε με άδειο στομάχι.

Οι επιστήμονες έχουν κάνει πολλές μελέτες και τα αποτελέσματα έδειξαν ότι όταν καταναλώνετε σκόρδο, πριν φάτε ή πιείτε κάτι, θα αυξήσει τη δύναμη σας καθιστώντας ένα εξαιρετικό ισχυρό φυσικό αντιβιοτικό.

Γιατί είναι καλό να τρώτε σκόρδο με άδειο στομάχι
Πολλοί άνθρωποι έχουν διαπιστώσει ότι το σκόρδο μπορεί να ανακουφίσει πραγματικά τα συμπτώματα της υπέρτασης. Δεν ρυθμίζει μόνο την κυκλοφορία, εμποδίζει επίσης διάφορα προβλήματα στην καρδιά και τονώνει τη σωστή λειτουργία του ήπατος και της ουροδόχου κύστης σας.

Το σκόρδο είναι επίσης αποτελεσματικό στη θεραπεία στομαχικών προβλημάτων, όπως η διάρροια. Κάποιοι μάλιστα ισχυρίζονται ότι το σκόρδο είναι μια καταπληκτική θεραπεία για τα νευρικά προβλήματα, αλλά μόνο όταν καταναλώνεται με άδειο στομάχι.

Όπως έχουμε ήδη αναφέρει, το σκόρδο είναι πολύ αποτελεσματικό στην αντιμετώπιση των προβλημάτων του στομάχου – διεγείpει τη σωστή πέψη και καλή χώνεψη. Θα σας βοηθήσει επίσης να ελέγχετε το άγχος σας, και έτσι θα σταματήσει την παραγωγή του οξέος στο στομάχι που το σώμα σας παράγει κάθε φορά που αγχώνεστε.

Το σκόρδο είναι γνωστό για τα οφέλη για την υγεία του σε κάθε μέρος του κόσμου. Αυτός είναι ο κύριος λόγος που οι άνθρωποι άρχισαν να το αποκαλούν «θεραπευτική τροφή» εδώ και πολύ καιρό.

Σκόρδο και Εναλλακτική Ιατρική

Στην εναλλακτική ιατρική το σκόρδο θεωρείται ότι είναι ένα από τα πιο αποτελεσματικά τρόφιμα όταν πρόκειται για την αποτοξίνωση. Οι ιατροί σε αυτόν τον κλάδο θεωρούν ότι το σκόρδο είναι τόσο ισχυρό ώστε να καθαρίζει τον οργανισμό από τα παράσιτα και τα σκουλήκια, προλαμβάνειασθένειες όπως ο διαβήτης, ο τύφος, η κατάθλιψη, ακόμα και ορισμένα είδη καρκίνου.

Αν είστε αλλεργικοί στο σκόρδο, δύο σημαντικά πράγματα υπόψη: ποτέ δεν τα τρώτε ωμά, και αν έχετε οποιαδήποτε ξέσπασμα του δέρματος, υψηλή θερμοκρασία του σώματος, ή ένα πονοκέφαλο, σταματήστε την κατανάλωσή του.

Μερικές μελέτες έχουν δείξει ότι η κατανάλωση σκόρδου μπορεί να έχει μερικές φορές παρενέργειες σε ασθενείς που λαμβάνουν φάρμακα για HIV/AIDS. Δώστε ιδιαίτερη σημασία σε αυτό να είστε εξαιρετικά προσεκτικοί.
Βεβαιωθείτε ότι το σκόρδο είναι ασφαλές για σας, πριν να αρχίσετε να το καταναλώνετε.

Η έντονη μυρωδιά και γεύση δεν πρέπει να σας σταματήσει από το να το χρησιμοποιείτε για όλα τα οφέλη του στην υγεία. Τα συμπληρώματα σκόρδου είναι ένα μεγάλο υποκατάστατο για ωμού σκόρδου και ειδικά σε αυτή τη μορφή μπορείτε να εκμεταλλευτείτε τα οφέλη του.

Τετάρτη 23 Σεπτεμβρίου 2015

How to lose weight while sleeping ?

Is it not amazing to know that we can lose weight while sleeping? After a good workout the body would have spent a certain amount of calories, but depending on the workout and one’s habit the body will continue to burn calories while resting and even while sleeping. Best workouts to continue burning calories while resting are a composition of 80% resistance workout and 20% cardio so that one can build lean muscles that will feed on calories throughout the whole day. In addition to the training, here are some tricks that will speed up the calorie burn and help lose fat while sleeping!

Green tea

Flavanoids from green tea boost metabolism, so if drinking more than three glasses during the day will help burn an additional 3.5 percent of calories at night. In fact, a cup of green tea before bed should be drunk compulsorily. This great antioxidant helps to improve metabolism and decomposes the fat in the body. It is an excellent remedy for weight loss even during sleep!!

Cold shower

One study showed that a 30 seconds shower with cold water activates the body and burns fat and almost 400 calories even while sleeping. From a body composition perspective, cold showers are also incredibly useful. The cold water induces an increased metabolic rate. The temperatures force the body to re-regulate the body temperature continually, which utilizes many calories. In fact, an evolutionary retained adaptation to cold water is a layer of protective fat. Therefore, getting a short shower is always preferred to long exposure to cold therapy.

Let in the Cold

Simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat- fat keeps the body warm by helping burn the fat stored in the belly.

Late training

Forget morning stretching exercises. It is time to change tactics. Instead exercises early in the morning, start doing some exercise late at night before going to bed. Late exercises will speed up metabolism and thus help lose some weight while sleeping. Have a serving of whey protein before heading off to the gym or another exercise activity. Whey protein digests quickly to give the body a ready supply of amino acids, which repair muscle tissue. 15-20 grams of protein will get the body ready to burn fat and build muscle. Training at night also relieves stress and blow off steam after a long hard day. Since the body requires nutrients to repair damaged muscle tissue, it may be advisable to get some post-workout nutrition like 30-50 grams of protein, 60 grams of carbs and 30 grams of healthy fats.

Take a nap

Study of Internal Medicine found that only 16 minutes of sleep during the day can improve metabolism. By increasing sleep the ghrelin enzymes that stimulate appetite get reduced and increase the level of leptin, which serves to control appetite throughout the day.

Make a mint

According to research, certain scents can make the mouth water, and others can actually suppress the appetite. In fact, people who sniffed peppermint every 2 hours lost an average of 5 pounds a month!! Banana, Green apple, and Vanilla had similar effects. One can consider burning a minty candle until they head to the bed to fill the room with slimming smells. One might also try adding a few drops of peppermint oil to the pillow.

Most of the times we only hear that the key to lose weight is diet and exercise. Many a times one might give up these efforts due to the sacrifices to be made in food and sleep. After reading the above article, one would regain that zeal to continue the efforts for losing weight. So make sure to follow these simple habits and help the body burn calories 24 hours a day. Enjoy Sleeping and lose weight while you sleep. Just pretty simple as that! Do share your thought on this so that your success stories can truly be motivating for others.

Τρίτη 22 Σεπτεμβρίου 2015

15 Συμβουλές Διατροφής

15 Συμβουλές Διατροφής Για Αρχάριους Αθλητές

1) Το 50-60% των τροφών που περιλαμβάνει το καθημερινό σας διαιτολόγιο πρέπει να προέρχεται από ωμές τροφές,για παράδειγμα φρούτα και λαχανικά τα οποία δεν πρέπει να είναι πολύ ώριμα ή πολύ άγουρα ή προϊόντα θερμοκηπίου και γενικά να μην είναι εκτός εκτός εποχής.

2) Το πρωινό σας πρέπει να περιλαμβάνει φρέσκα φρούτα, το μεσημεριανό σας κάθε είδους ωμά λαχανικά και φυτικές τροφές όπως μακαρόνια, ρύζι, όσπρια κτλ και το βραδινό σας πρωτεϊνούχες τροφές όπως το ψάρι και το κοτόπουλο και ωμά λαχανικά. Για κολατσιό δοκιμάστε φρούτα, τυρί κι άπαχο γιαούρτι.

3) Τα φρέσκα φρούτα τρώγονται μόνον με άδειο στομάχι. Δεν τρώγονται ποτέ μετά το φαγητό. Μπορούν να συνδυαστούν στο ίδιο γεύμα φρούτα και γαλακτοκομικά προϊόντα.

4) Τα ωμά καρότα μπορούν να συνδυαστούν με κάθε τροφή εκτός από φρούτα.Τα βραστά όμως καρότα δεν συνδυάζονται με κρέας.

5) Τα γλυκά και γενικά τα προϊόντα που περιέχουν ζάχαρη πρέπει να αποφεύγονται όσο πιο πολύ γίνετε. Αν για οποιοδήποτε λόγο θέλετε να φάτε γλυκό, κάντε το καλύτερα στα ενδιάμεσα των κυρίως γευμάτων κι αμέσως μετά πλύνετε καλά τα δόντια σας.

Μετά από ένα καλό γεύμα αν φάμε γλυκό θα δημιουργηθεί βαρυστομαχιά και αέρια λόγω ανάμιξης της ζάχαρης με τα άλλα συστατικά των τροφών που φάγαμε κατά συνέπεια να επιβαρύνετε το πεπτικό μας σύστημα.
6) Οι αμυλούχες τροφές και γενικά οι τροφές που χαρακτηρίζονται ως υδατάνθρακες συνδυάζονται με κάθε είδους λαχανικά. Η μίξη διαφόρων φυτικών τροφών μπορεί να κάνει το γεύμα πιο πλήρες όπως ρύζι + αρακάς + ωμά καρότα.

7) Μειώστε την κατανάλωση λιπαρών και ειδικά ζωικών λιπαρών. Προτιμήστε την κατανάλωση φυτικών λιπών κι ειδικά ελαιόλαδου.

8) Πίνετε άφθονο νερό και τρώτε τρόφιμα που περιέχουν μεγάλες ποσότητες νερού όπως τα φρούτα, τα λαχανικά και τα γαλακτοκομικά προϊόντα.

9) Αποφεύγετε να τρώτε εντόσθια κρεάτων.
10) Να τρώτε μόνον όταν πεινάτε για να συνηθίσετε τον εαυτό σας να ζητά και να παίρνει τροφή μόνον όταν την χρειάζεται.

11) Σε κάθε γεύμα να τρώτε μόνον όσο χρειάζεστε.

12) Προτιμήστε τα μικρά και συχνά γεύματα παρά τα μεγάλα και σε αραιά χρονικά διαστήματα.

13) Μην τρώτε βιαστικά,κάθε μπουκιά να την μασάμε 40 φορές. Το αργό μάσημα βοηθά την πέψη και δίνει εντονότερα το αίσθημα του κορεσμού.

14) Μην πίνετε νερό και υγρά κατά την διάρκεια των γευμάτων. Τα υγρά κατά την διάρκεια του γεύματος αραιώνουν τα πεπτικά ένζυμα και κάνουν δυσκολότερη την χώνεψη.

15) Μην τρώτε όταν δεν νιώθετε καλά είστε κουρασμένοι, αναστατωμένοι, αγχωμένοι, ή πονάτε, παρά μόνον εάν πεινάτε πραγματικά.

Παρασκευή 18 Σεπτεμβρίου 2015

Honey Mustard Quinoa Salad

Honey Mustard Quinoa Salad

Ingredients

1 ½ cups cooked quinoa
½ cup dried cranberries
2 celery ribs, chopped
2 carrots, peeled and julienned
½ cup almonds, chopped
⅓ cup Honey Mustard Dressing
Honey Mustard Dressing
¼ cup honey or agave nectar
¼ cup Dijon mustard
1 tablespoon olive oil (optional)
2 tablespoons rice wine vinegar
½ teaspoon garlic powder OR 1 clove garlic, minced
½ teaspoon fresh ground black pepper
½ teaspoon sea salt

Instructions

In a medium bowl combine quinoa, cranberries, celery, carrots and almonds. Toss with dressing and serve at room temperature or chilled. Drizzle with additional dressing as desired.

Dressing: Combine all ingredients in a small bowl and whisk until well combined.

Notes

Nutritional information excluding dressing: Servings 4, Calories 163, Fat 7.2g, Carbohydrates 20.4g, Protein 5.8g, Cholesterol 0mg, Sodium 38mg, Fiber 4.6g, Sugars 2.8g
Dressing: With Oil: Servings 8, Calories 56, Fat 2.1g, Carbohydrates 9.4g, Protein .4g, Cholesterol 0mg, Sodium 206mg, Sugars 8.8g Omitting Oil: Servings 8, Calories 41, Fat .3g, Carbohydrates 9.4g, Protein .4g, Cholesterol 0mg, Sodium 206mg, Sugars 8.8g

7 Smart Ways To Boost Your Testosterone

The power of testosterone is almost mythical, and no wonder; it can boost muscle and burn body fat in addition to a whole heap of other benefits, including improved mood, sleep, libido, energy, overall health, and quality of life. Unfortunately, most men experience a slow decline in testosterone after they hit the age of about 30, putting them at greater risk for heart disease, type 2 diabetes, obesity, low mineral density, impaired sexual function, reduced muscle mass, and diminished physical performance.
Don't think women aren't affected by reduced levels of this anabolic hormone as well. Similar to men, levels of testosterone in women—albeit only one-tenth that of their male counterparts—peak in their 20s and decline thereafter. This drop in testosterone can negatively alter the balance between testosterone and estrogen, resulting in an increase in body fat, slowed metabolism, reduced strength and bone mineral density, and difficulty putting on muscle.
Thankfully there are many ways you can naturally increase your testosterone levels, with the most dramatic changes occurring though resistance training, nutrition, rest, and supplementation—some of which you might already be doing. Keep reading to learn seven surefire ways to safely increase your testosterone levels.

1
Eat Fat, Boost Testosterone

Don Gauvreau, MSc, CSCS

Often thought as a "physique destroyer", dietary fat is actually one of the most critical players when it comes to optimizing natural testosterone production. Long gone are the days in which we associate fat with heart disease and elevated cholesterol levels; it's now recognized as a sure way to increase testosterone levels. In fact, a study published in the "Journal of Applied Physiology" found that diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels.¹
In another study, men who switched from a high-fat diet (13 percent saturated fat) to a low-fat diet (5 percent saturated fat) experienced significantly lower testosterone production rates, and lower circulating androgen levels.²
"Keep in mind that when it comes to dietary fat, it's not just the amount of fat you eat, but also the type of fat," says Don Gauvreau, MSc, co-founder PharmaFreak .

Examples of quality monounsaturated fats:

Olive oil, almonds, avocados, peanut butter

Examples of quality saturated fats:

Red meat, coconut oil, egg yolks, dark chocolate, cheese

Diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels.

2
Don't Avoid Cholesterol

Testosterone is derived from cholesterol, so it should come as no surprise that if your diet is lacking in cholesterol, you're also more than likely shortchanging yourself when it comes to the muscle-building hormone. Previous research has demonstrated a strong relationship between HDL cholesterol levels and free testosterone levels.³ Keep in mind that the majority of testosterone in your body is bound to proteins, but only the unattached, or free, testosterone is considered bioavailable and readily available for tissue uptake.
Furthermore, incorporating whole eggs into a moderately carbohydrate-restricted diet was shown to improve the lipoprotein profile (increased HDL cholesterol) and reduce insulin resistance in individuals with metabolic syndrome, a constellation of health issues that includes hypertension, abnormally high blood glucose, and other risk factors for heart disease.⁴

Examples of quality saturated fats: Red meat, coconut oil, egg yolks, dark chocolate, cheese

Top cholesterol-containing foods are typically the ones that are high in saturated fats. Some of your best choices are red meat, egg yolks, and seafood such as shrimp, squid, and lobster. Whole eggs are a staple in my diet—I eat three every morning!

3
Consume Test-Boosting Ingredients

Testofen® (Fenugreek extract)

Testofen®, a standardized extract of fenugreek, is thought http://www.bodybuilding.com/fun/7-smart-ways-to-boost-your-testosterone.htmlto support free testosterone levels, muscle mass, and sexual drive in men. While the research is still somewhat new in this area, a study out of Australia found that six weeks of supplementing with a formula containing Testofen® as a major ingredient showed statistically significant increases in performance, sexual function, and satisfaction in healthy adult males.⁵

Zinc

Zinc is an essential mineral that plays a critical role in testosterone production. Mild zinc deficiency, commonplace among men and women in the United States, has been associated with suppressed testosterone concentrations. A notable study out of Wayne State University in Indiana found that older men who had a mild zinc deficiency significantly increased their testosterone from 8.3 to 16.0 nmol/L—a 93 percent increase!—following six months of zinc supplementation. Researchers of the study concluded that zinc may play an important role in modulating serum testosterone levels in normal healthy men.⁶

Testofen®, a standardized extract of fenugreek, is thought to support free testosterone levels, muscle mass, and sexual drive in men.

D-Aspartic Acid (DAA)

D-aspartic acid (DAA) is an amino acid present in neuroendocrine tissues and is believed to impact hormone levels by increasing the activity of testosterone production. In one human study, 23 men were given a daily dose of 3,120 mg of DAA for 12 days, whereas another group was given a placebo. After just 12 days, the subjects supplementing with DAA experienced an increase in testosterone by an average of 42 percent and luteinizing hormone (LH) by an average of 33 percent. The results of this study show that DAA may have a key role in the regulation of the release and synthesis of LH and testosterone in humans.⁷

Vitamin D

Vitamin D is arguably the most important vitamin when it comes to testosterone. A study published in the "Journal of Clinical Endocrinology" examined the relationship between vitamin D supplementation and testosterone levels in men. The authors found that participants with higher levels of vitamin D had significantly higher levels of free testosterone compared to those with insufficient levels of vitamin D.⁸ Based on these study results, it appears vitamin D has a strong relationship with testosterone levels.

Diindolylmethane (DIM)

Diindolylmethane (DIM) is a component of indole-3-carbinol and formed during the digestion of vegetables such as broccoli and cauliflower. Research suggests that DIM can help support a healthy balance of the sex hormones estrogen and testosterone in the body. It does this by converting potent forms of estrogen into less potent forms, reducing the overall effects of estrogen in the body.⁹ The end result is a more balanced hormonal environment for healthy testosterone production!

4
Favor Multijoint Free-Weight Movements

Just as your diet has a major influence on testosterone levels, so does how you train. Research has proven time and time again that high-intensity weight training (choosing weights so that you reach muscle failure by 10 reps) can stimulate increases in testosterone secretion. However, you must also choose the right exercises and the right tools of the trade if you want to take full advantage of this T-boost. Essentially, the more muscle mass you stimulate, the more testosterone you'll secrete. A recent study conducted on trained subjects showed that squats stimulated a greater testosterone response when compared to leg presses.¹⁰ Stick with multijoint exercises like squats, bench presses, and deadlifts—as they are prime examples of the kinds of compound lifts that'll help significantly jack up your testosterone levels! Since machines better isolate a muscle you're working (less stabilizer activity), they're not as good a choice compared to free weights.

5
Longer Workouts Are Not Better

Another aspect of your training that can influence your testosterone levels is the duration of your workouts. If you're regularly engaging in lengthy, drawn-out workouts with long rest periods or excessive endurance exercise, then your testosterone levels may take a hit! Workouts lasting longer than about an hour may begin to spike cortisol levels and subsequently decrease testosterone. Additionally, research has demonstrated that a shorter rest period between sets (one minute versus three minutes) elicited higher acute hormonal responses following a bout of resistance training.¹¹ In order for you to maximize your testosterone response, keep your rest periods short and total workout time to 60 minutes or fewer.

Workouts lasting longer than about an hour may begin to spike cortisol levels and subsequently decrease testosterone.

6
Get Your Zzzs

A lack of quality sleep can dramatically diminish the amount of testosterone your body produces, thereby reducing muscle growth and fat loss! Research has demonstrated that the amount of sleep you get is associated with morning testosterone levels. Researchers at the University of Chicago recorded the sleeping patterns of healthy men and found that participants' testosterone levels increased the longer they slept.¹² I recommend 7-9 hours of sleep per night to optimize the testosterone response.

7
Use Training Variables Associated With Greater T

When it comes to resistance training, both short-term and long-term research has shown that higher-volume training programs (think multiple sets at a moderate to high loads—70 to 85 percent of your 1 rep max) tend to elicit the greatest hormonal response.^1,13 Stick to protocols that stress large degrees of muscle mass and are moderate to high intensity. Additionally, more seasoned gym goers may want to incorporate forced repetitions periodically into their programs, as testosterone increases have been observed with this type of training.¹⁴ Incorporating other post-failure training techniques such as dropsets or partials may similarly be associated with higher T production.