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Saturday, September 14, 2013

Spicy foods - useful or not?

Sometimes a person is experiencing pleasure from pain. Spicy foods are an example of this - some can be so hot that it literally hurts man. However, spicy dishes or highly pungent are preferred by millions of people. One theory is that this is just for the thrill and competition between body and mind. Another theory is that spicy foods are good for health. Whether this is true and can spicy food cause health problems?

Health benefits as a result of eating spicy foods:

1. Weight loss. Seasoning, especially with spicy will make every dish tastier. This way you will be able to stick more easily to your eating plan for weight loss. In addition to that spicy foods boost metabolism. Studies have shown that the parent compound in chili peppers called capsaicin has a warming effect and causes the body to burn more calories.

2. Healthy heart. Studies show that in countries that eat more spicy foods have a lower incidence of heart attack and stroke. It is believed that hot peppers can reduce adverse effects on LDL and capsaicin to combat inflammation, which is a risk factor for heart disease.

3. Prevention of cancer. According to the American Association for Cancer Research the capsaicin has the ability to kill certain types of cancer and leukemia cells. Turmeric example, can slow the spread of cancer and the growth of tumors. The combination of turmeric with black pepper is even harder.

4. Decreasing the blood pressure. Vitamins A and C strengthen the walls of the heart muscle and the heat of hot foods increases blood flow throughout the body. All this favors for a strong cardiovascular system.

5. More happiness. Spicy foods increase the production of hormones for which the person feels better. Such hormone serotonin, which helps to alleviate depression and stress.

Negative effects of eating spicy food on health:

1. Gastrointestinal effects. Spicy foods affect most mouth, stomach and intestines. Feeling of burning in the mouth and stomach when you eat spicy food is only apparent. The capsaicin in hot peppers releases a compound that actually gives the sensation of pain and burning. Spicy foods can form ulcers in the stomach, but can worsen the condition. Drinking water can not "put out" fires feel because peppers contain oils that are difficult to dissolve in water. Therefore, in case of need better try to drink a glass of milk.

2. Effects on the skin. If the peppers are very spicy, this can damage the skin of your hands and cause a rash. Wear gloves when cutting chili peppers, then necessarily wash your hands thoroughly with soap and hot water.

3. Effect on the eyes. If you touch your eyes after touching a hot pepper, it can cause severe pain. Even the steam of cooked spicy peppers can cause a reaction in some people.

Friday, September 13, 2013

Are aubergine useful?

The aubergine or eggplant, as in many places it is called, is a low calorie vegetable. It belongs to the family of potatoes, peppers and tomatoes, and comes from India and Sri Lanka.

Several varieties of eggplant is grown worldwide. Depending on the variety, they vary greatly in size, shape and color. Generally these vegetables fall into two major categories - oval shape or a thin and elongated.

Each fruit has a smooth, shiny skin, and its interior is characterized by a nearly white solid, centrally located small, soft seeds. Not all of the people love it, and it should, because it is quite useful. See its health benefits:

1. Helps to keep diabetes under control:

Eggplants are very rich source of fiber and low in soluble carbohydrates. In this way they are very useful for the regulation of blood glucose levels, as well as to control the absorption of glucose. This makes them the best option for people suffering from type 2 diabetes.

2. Useful for the heart:

The aubergine decreases cholesterol levels and also helps to stabilize blood pressure levels. All of this for its part reduces the risk of cardiovascular disease. This vegetable contains potassium, which keeps your body well hydrated, and this ensures that there will be no fluid retention, which in turn prevents coronary heart disease.

3. It is useful for the brain:

The aubergine contains substances (phytonutrients), which keep the cell membranes protected from any kind of damage, and thereby will preserve the memory.

4. Regulates iron levels in the body:

Everyone needs iron for the proper functioning of his body. However, too much iron is not good. Nasunin antioxidant present in eggplant helps to remove excess iron from the body. This decreases the risk of heart attacks.

5. Facilitates weight loss:

Eggplant considered vegetables with high water content, but low in calories. This feature makes it ideal for people who want to lose weight. Its porous structure facilitates these features of it.

6. Helps digestion:

It supports the digestive system, because it has a high fiber content. This avoids constipation, and the risk of colon cancer is eliminated.

7. It is useful for skin and hair:

The skin is well hydrated due to the high water content in eggplant. The same applies to the hair.

8. Help to quit smoking:

Eggplant contains small amounts of nicotine, which helps those who want to gradually quit smoking.

9. Has antibacterial properties:

In eggplant has enough vitamin C, making it an effective antibacterial and antiviral source.

Which are forbidden foods after workout?

Great figure is a combination of two things - sports and a healthy balanced diet. There are foods and supplements recommended for a person to consume before a workout because it gives a boost of energy and improve focus. On the other hand, there are some products that are bad on both - health and on the figure. Precisely should avoid them after sport because otherwise you ruin all your efforts. Here is what are forbidden foods after a workout:

1. All kinds of salty snacks. It is not unusual to feel the need for something salty after a workout. While you do exercise your body releases nutrients along with sweat (including potassium). Instead of salty snacks, eat a banana or a few pieces of dried fruit. Bananas are known for their high potassium content, and definitely a much healthier alternative.

2. Sweets and fizzy drinks. There is no greater mistake than that after a workout to consume sugar-containing foods or drinking carbonated beverages. Sugar is known for its long-term effects on the body, one of which is to slow down the metabolism. Your metabolism plays an important role in the process of losing weight - the faster it is, the quicker you will reach your desired weight. Sodas themselves are harmful because they swell up the abdomen.

3. Fatty foods. Avoid foods with more fats such as french fries, for example, as well as fast food. Remember that you exercise because you want to reduce the total fat in your body rather than increase them. At the same time your body needs to produce more glycogen - important substance, stored in the muscles and liver.

4. Raw vegetables. Although raw fruits and vegetables are an important part of a healthy diet, it is important not to focus only on them. During a workout your body uses almost all of its energy and burns a significant amount of calories. Raw vegetables will not be able to recover all the lost nutrients that your body needs.

5. Confectionery. Although the cakes will fill you up for longer, they are definitely not a good choice for your post workout meal. Your body needs high-quality carbohydrates to restore glycogen lost during exercise. Also confections are not reliable and healthy source of nutrients.

Thursday, September 12, 2013

The truth about the proteins

They say that man is what he eat. Contrary to popular belief, vegetarians, and vegans can obtain all the necessary nutrients. Not necessarily the protein is obtained only from animal products, though it is essential for a person's body. To a large extent the skin, bone, hair, and nails are composed of proteins. Here's what else you should know about the vital ingredient:

1. Need more protein. According to Professor Donald Lyman most people need additional protein. Daily dose of 56 grams is not always enough. Benefit from the adoption of more protein not only affects the muscles. Protein dulls hunger and can help prevent obesity, diabetes and heart disease.

According to Professor Mark Tarnopolski man needs 0.77 grams of protein per pound of body weight. So a 90-pound man should consume about 80 grams of protein per day. In case you are trying to lose weight, you must increase more the daily dose of protein. The less calories you consume, the more calories should come from protein.

2. The protein may be different. Many foods, including nuts and legumes can provide the necessary protein intake. The best sources of important ingredient, however, dairy products, eggs, meat and fish. It is possible to build complete protein from plant foods by combining legumes, nuts and grains in one meal or over the course of one day. If one accepts only vegetable proteins, it must increase the quantity of at least 20%.

3. Protein intake throughout the day. At any time, even when your body is at rest, it continues to synthesize the protein. Consuming at least 30 grams of the ingredient causes a burst of synthesis that lasts about 3 hours. It is important, however, at what time of the day taking the most protein. If it is evening, you should allocate consumption throughout the day, otherwise you leave very little time to nourish the muscles. People who start their day with a protein breakfast, take 200 calories less during the remainder of the day.

4. Workouts required fuel. Everyone who trains knows that you need to take protein to nourish muscle recovery. Experts recommend dividing the daily dose into two - the first 30 minutes before a workout, and the second - 30 minutes after her. Proteins are very important when lifting weights, because if they are missing, the exercise has almost the opposite effect.

Mediterranean diet for clear mind in old age

The Mediterranean diet is beneficial not only for our physical health, but also mental, according to a new study.

Consumption of vegetable oil, fruit and fish successfully helps in combating the aging process of the brain and related disorders such as Alzheimer's disease and dementia.

Head of the study Iliana Laurida explains that the benefits of the Mediterranean diet are no longer secret. The new now is that is feedback distortions in the human brain.

The study, published in the journal Epidemiology, combine the results of eleven others whose results are analyzed on the basis of observations. Nine of them strongly support the view that the Mediterranean diet improves brain function and has a protective effect against the development of dementia.

Furthermore, the researchers explain that the survey results also clarifies some contradictions that exist on the topic.

What are the main feature of the The Mediterranean diet:

eat mostly plant foods such as fruits, vegetables, whole grains and nuts;
replace butter and margarine with healthy fats such as olive oil;
using herbs and spices instead of salt;
Limit consumption of red meat to a few times a month;
consumption of fish and poultry at least twice a week;
allowed only red wine consumption - up to a cup a day.

Thursday, September 5, 2013

Muscle mass is accumulated with juice of watermelon!

L-Citrulline in watermelon juice helps to increase muscle mass, improve athletic performance and relieves muscle pain after exercise, a study published in the Journal of Agricultural and Food Chemistry.

The team of Dr. Aguayo Encarta explains this huge benefit of watermelon juice for athletes with the following facts: in 100 grams of watermelon juice contains 8.1 milligrams of vitamin C, 4,532 micrograms of lycopene and 303 milligrams betakaroten - powerful antioxidants that prevent damage DNA and protect tissues from cancer.

Contained L-citrulline is not of the vital amino acids, because it is synthesized in the body - in the small intestine. When ingested with food, however, the compound is converted into L-arginine and nitric oxide.

Citrulline and arginine are important for the vasodilatation - the widening of blood vessels, particularly the large arteries and veins. Nitric oxide is used of smooth muscle that relaxes under his influence. This as a result leads to ease the operation of the blood vessels, and improves circulation.

Nitric oxide maintains the elasticity of the vessel walls, facilitating the prevention of hypertension. When the cardiovascular system is running optimally, the likelihood of developing a blood clot, leading to a stroke or heart attack, fell significantly, and the supply of muscle tissue with nutrients and oxygen is the most favorable for its calming, strengthening and growth.

The additional benefit of citrulline is that associated with the ammonia in the liver, and outputs it from the body. The ammonia can be toxic to the liver. Accumulates not only in poisoning, but also in poor nutrition, combined with strenuous physical exercise.

The team of Dr. Aguayo conducts their research involving two groups of athletes, some of which consume drinks artificially enriched with L-citrulline, the other - fresh watermelon juice. Six months later, both groups showed improvements on most parameters monitored, but in the second group, they are considerably more pronounced.

The researchers carried out a number of tests: endurance and strength, and blood tests are positive - L-Citrulline of fresh watermelon juice is absorbed much better than from dietary supplements. This is due to its high bioavailability - as such, adjuvants are used by the body more easily and efficiently.

Wednesday, September 4, 2013

Caffeine + L-Teanin = Perfect mood and focus


Caffeine intake will give you quick energy burst before training, but also can increase muscle strength. But studies have shown that caffeine, even at doses of less than 100 milligrams, also raises awareness, improves concentration, memory and overall cognitive function.


You may know this amino acid as a component in tea that relaxes the body. Many people use theanine to relax at night. Taking theanine anytime of the day can stimulate brain function. A study published in cash from American magazine "Appetite" in 2010, found that when people consuming tea with caffeine added theanine, are significantly - better in cognitive tests.

 How to combine them?

Take 100 to 200 milligrams of caffeine and 100 to 200 milligrams of L-theanine at any time of the day you need to stimulate brain function - during the operation when learning or before gym to improve your focus during exercise.

Tuesday, September 3, 2013

Training according to your blood group?

There is hardly anyone who has not heard of the famous diet according to blood type. Now, however, the horizon rises and its fitness for - four training approach designed for the representatives of each different blood type - A, B, AB and 0.

According to Dr. Joseph Christiano - one of the authors of the program The Blood Type Workout, each blood group is a powerful genetic fingerprint that determines the chemical reaction of the body not just the food that a person consumes, but also to physical exercise, which he causes on your body.

Although fitness philosophy of Dr. Joseph Christiano on the selection of training depending on the blood group, still faces a lot of skeptical sports fans, it definitely has its logical sides. Here is what recommendations contains:

Blood group 0


In its genetic structure, the representatives of blood group 0 are close up to the cave men and women who spend their days stalking and hunting of wild animals. As they often had to react quickly to protect themselves from sudden attacks of predators, the morphology of these prehistoric people were characterized by extremely strong, muscular and well-developed limbs.

The most suitable type of workout

Just like their supposed ancestors, people with blood type O. usually distinguished athletic bodies and very strong arms and legs. Most effective in their physique appear as high-intensity interval training cardio series or plyometric exercises. Because holders of blood group 0 are often used as a kind of training emotional release for them they are a very important factor in coping with stress and bad moods than they are with the representatives of other blood groups.

Recommended diet

People with blood type O. should avoid consuming too many processed carbohydrates and the intake of dairy products. Appropriate for them sticking to a diet similar in its nature to the principles of the Paleo diet.

Blood group B


For ancestors of people with blood type B are considered nomads who are constantly on the move and always traveled in compact groups.

The most suitable type of workout

People with blood group B best reflects the practice of team sports, cardio moderate loads, cycling, tennis, and strength training.

Recommended diet

Representatives of blood group B is one of the few genetically favored people who can smoothly enjoy all kinds of dairy products. Well they reflect more meat and fresh fruits and vegetables.

Blood group AB


DNA atoms of people with blood group AB is a hybrid and as such, it contains elements of both the characteristics of the A and B blood groups.

The most suitable type of workout

Holders of blood group AB are prone to obtain stiffs in muscles and joints due to high-intensity cardio sessions, so a more appropriate option for them is a friendly exercise like long walks, jogging, golf or dancing. Because the members of this blood type are often prone to the accumulation of inner anger and aggression fruitful will affect them and relaxing activities with yoga or tai chi.

Recommended diet

Less red meat, moderate amounts of dairy products and emphasis on fruits, vegetables and whole grains.

The power of garlic

Garlic ranks as the one of the most powerful remedies for the body of all time. Such as efficiency and health benefits, it rivals even some of the conventional drugs of the 20th century, including laboratory antibiotics.

Garlic as an exclusive drug in natural form

Known for 3500 years throughout the world for its curative and preventive properties, garlic is now being rediscovered by scientists. Researchers have found that it contains over 400 different chemical compounds and components that enhance health. This is a natural pharmaceutical treasury.

The decomposition of allicin in garlic causes the release of most of its chemical components. This happens mostly in the crushing and chewing raw garlic. Powerful sulfur compounds in garlic and kill inhibitirat astounding variety of bacteria, viruses, molds, fungi, parasites and worms. They work within the vital body systems such as circulatory, digestive and immune. Promote detoxification, cleansing the organism, reducing blood pressure, strengthening the body and healing of various diseases. All in all, garlic helps to achieve good health.

What can garlic? Short list:

➡ neutralizes respiratory diseases
➡ helps in the battle against cancer
➡ kills herpes upon contact
➡ cleans the blood
➡ Acts as an antioxidant
➡ detoxifying
➡ lowers blood sugar
➡ Lowers Cholesterol
➡ Treat HIV / AIDS infections
➡ Strengthens the immune system

➡ very important for bodybuilders: helps to increase testosterone levels

Remarkably, scientists such known institutions, such as the Mayo Clinic and Loma Linda University Medical School in California found that garlic can be effective and show promising results in the treatment of certain diseases of the dreaded nowadays such as coronary heart disease, breast cancer, and HIV / AIDS infections. Garlic compete with larger conventional antibiotics as an effective killer superbugs such as Streptococcus and Staphylococcus, which are extremely dangerous and resistant to many antibiotics. Quite bacteria can develop resistance to antibiotics such as penicillin, tetracycline, vancomycin and others, but can not cope with garlic! Also, while conventional antibiotics destroy intestinal flora, garlic does not.

If anything can be called a "miracle drug", it is the garlic!

Monday, September 2, 2013

3 types of food that lower cholesterol

 Soluble fiber

Soluble fiber can be found in oats, beans, barley, prunes, bananas and many other fruits. They limit the absorption of cholesterol in the bloodstream, and thereby reduce its overall level in the body. The daily recommended intake of fiber is 5-10 grams. About a cup and a half of oatmeal contains about six grams.

Nuts contain polyunsaturated fatty acids, which also limit the high level of cholesterol in the body. Walnuts, almonds, hazelnuts, peanuts and some pine nuts may help you a lot. Nuts, in particular, are known that support the healthy blood vessels. Research has shown that even a handful of nuts can reduce the risk of cardiovascular diseases. Avoid salted or candied nuts, eat them raw. Do not overdo it, because they contain a lot of calories.

 Omega-3 fatty acids
Omega-3 fatty acids, found in certain types of fish are considered to be the best option in the fight against cholesterol by many. The risk of blood clots and high blood pressure is usually reduced by the consumption of these fatty acids. We recommend at least 2 meals of fish a week. Highest levels of omega-3 fatty acids are found in the following species: mackerel, trout, herring, sardines, salmon and halibut.

Baking is the best option for the preparation, in order to avoid additional saturated fat and get healthy food. Those who do not like fish can acquire omega-3 fatty acids from flaxseed oil or as a dietary supplement capsules.

Unless you are at serious risk of heart disease, or have high cholesterol levels, the overall change in your diet may be too extreme. You can make enough swapping "bad" foods for "good" when you know how to differentiate them. For example, you can use nuts in your salad instead of meat and cheese. Replace the steak with smoked salmon for some time, you will not regret it.

Training with elastics

One of the most effective appliances for functional workouts are rubber bands.

Resistance bands come in many different shapes and sizes but all have the same qualities. They provide a wide variety of loads and a large percentage efficiency.

Training elastics allow greater flexibility in the exercises, while burdening many different muscle groups. The exercises can be done from different angles and under control, which can not happen when training with free weights.

At trainings you can tie them around your ankles or knees, the load on the lower part of your body will become quite solid. With bands shall be achieved good healing in the thigh and strength endurance.

They also have a very good impact on the torso. With them you can easily take twisting of the abdominal muscles as the best machine can not provide you.

Another benefit of the bands is that you can adjust your training speed. If you want to train explosively - bands are the safest tool for that.

With training elastics are straighten various problems with stability. These can fix lost balance.

From the side of the price they are also very attractive. With a little amount set aside, you can buy several types of difficulty bands, which at the same time take up much less space than dumbbells and are easily portable.

Big difference between trainings with free weights and bands is the point of greatest stress. With dumbbells for example, they put it at the beginning of the movement. At bands is in the final stage - when stretched. This way you build muscle from a different angle and it becomes even more robust.

Training with Bands are a great benefit to all practicing martial arts as much help to build speed and explosiveness.

Bands load not only nerves and muscles throughout the body in a more efficient way, but also aim at fast twitch muscle fibers for more speed. According to some studies, loads of bands are more effective and plyometric training for combat sports.

Besides martial arts, bands can be additionally for your workouts to increase muscle growth.

If the sport which you are practicing requires speed, athleticism and explosiveness, you must try workouts with bands for greater efficiency.

Sunday, September 1, 2013

Workout for beginners on boxing bag

Fighters do not need gym equipment to keep your body in good shape, but only boxing bag. It is ideal for building strong punches, while burn fat during intense workouts. This workout is ideal for entry in the form of beginner fighters.

 Do the following exercises one after another. Then a rest 30 seconds. Then proceed 5 rounds.

 1. Five low kicks, then five high kicks. With your right leg strike into the bottom of the boxing bag (imagining that hit the legs of your opponent) five times. Then strike the top of the boxing bag (imaginary aim for the head).
2. Same as above, but with the left leg. 

3. Twenty straight puches (alternating left and right hand).

4. Five left hook and then five right.

5. Five strokes with the knee, while every stroke change the legs. Wrap the boxing bag with your hands as if he were the head of the opponent and strike with the knee in the sides of the boxing bag.

 To avoid injury, always use bandages or gloves when working on the boxing bag.

Road to Success

Stagnation in development - what should we do?

How often do you hear train in the gym to complain that they train hard and give everything, but the results are unsatisfactory, and their muscles barely growing. There is hardly anyone who has not fallen in a similar situation. But this is no reason to give up, because these linger are the norm. Usually they do not last long and in most cases can be saved with just a small change in your training or just rest it a few days. Unfortunately, many practitioners do not pay attention to the fact that there is no development, and continue to train so forever. When a few weeks to become stagnant in several months, then you should seriously look at his training regime.

Success in bodybuilding depends on many things, such as training in the gym usually go for the most important part. Although this is the foundation, many other adverse factors can be fatal to your success. When you decide to change your workout, take a look at things and outside the hall. Never forget the importance of diet, rest and carefully listen to what your body says.

Outside the gym

Muscles can not grow no matter how you train, if you do not give them time to recover and proper diet. Additives are particularly useful, but by themselves will not do wonders, so I called and additives. Eat a variety of foods as possible less processed in order to secure a sufficient amount of vitamins and minerals. To obtain the necessary energy to exercise and increase muscle, eat enough calories, the adoption can be divided in the right proportions of proteins, carbohydrates and fats.


Along with exercise and diet break is the third major part of the success formula. Contrary to what many practitioners believe it is the muscles grow when you are resting, not until they were loaded into the hall. Training depletes muscle, it hurts them and makes them weaker. Giving them enough rest and food to restore your body to recover and grow stronger. Without the break that will not happen and your workouts will not only be ineffective, but will most likely end up in a hospital with serious injuries and muscle injuries.

Listen to your body

Essential part of the good rest is to listen to what your body tells you. Neither the doctor, and even your own mother does not know exactly how you feel. In the beginning it will be difficult to understand what is trying to tell the body, but over time will begin to count all signs that your body is constantly sending you. Sometimes it will need rest, sometimes you will want a heavy and intense workout. You should try to decide what and when you need it.