Top 10 sweet and delicious summer foods

Fortunately, there is a whole group of summer foods that can fit into your diet and are very tasty. Besides the taste, they will be useful in your battle with weight.

Here are the ten best foods on which to focus during the summer:

 1. Watermelon

There is no better thing of great and fresh piece of watermelon in the summer. You probably adored this fruit in their childhood, but by the time you've forgotten. Now is the time to remember and return watermelon to your diet as it contains a variety of nutrients.

Bearing in mind that this is the result of 90% water, it helps you hydration. Eating large piece of watermelon and some form of protein is the perfect way to recover from physical activity.

Watermelon is a great source of vitamin C and vitamin A, which helps for a strong immune system and prevents several forms of cancer, as this fruit contains lycopene.

 2. Pumpkin
The second fruit that you should add to your summer diet pumpkin (sweet variety). The health benefits of it include protection against heart disease, cancer and stroke. These properties come from the highest levels of phytochemicals that are found in this vegetable.

 3. Blackberries

Strawberries usually attract all the attention in the summer, but this year, change it and head to the blackberries. They have a sweet flavor and are delicious, whether eaten alone, they are added to a protein shake or yogurt.

  
4. Homemade Fudge

If you are one of those people who often pounce on the cake to cool in the summer months this year Eat homemade fudge instead.
 To prepare it, just buy a box of skim chocolate without sugar, pudding powder and mix with 2.5 cups of skim milk. Add some of your favorite sweetener and half a cup of chocolate protein powder. Refrigerate this for about 8 hours.

Will provide lots of calcium and protein, and calories will be much less than ice cream.

5. Papaya

Papaya is another summer fruit that contains beneficial nutrients. Extremely rich in vitamin C, and also it has a folic acid, potassium and fibers. Moreover, papaya helps to better health in the digestive system and reduces the risk of colon cancer.

 

 Men in particular, will have to consider increasing the consumption of papaya in their diet, such as combine it with green tea, because this will greatly reduce the chances of developing prostate cancer.

  
6. Water
While it is not "food" should significantly raise the intake of water during the summer months, even if you are physically active. Many replaced with water, carbonated drinks, beer, or other juices, dehydrate them further.
You can treat yourself from time to time with different delicious drinks, but you must make sure that you drink extra water to make up for that. If you want to add flavor, cut a slice of lemon, orange or watermelon, and then squeezing the water.

 

 7. Cob

If you want something crunchy, you can add to a grilled chicken breast, let it be corn.
This vegetable is very sweet and will satisfy your desire. It is a good source of carbohydrates, so it is an excellent choice for the more active during the day.

Corn is a good source of vitamin B1 and folic acid, so it is perfect for anyone looking to increase the intake of these nutrients. This vegetable decreased risk of lung cancer.

 

 8. Baked or boiled sweet potatoes

If you are not a fan of corn, the other option is the sweet potato. Small sweet potato has just 54 calories and 2 grams of fiber as well as vitamin C, vitamin B6 and potassium, which helps to improve your energy levels.

 

9. Popcorn

If you're looking grew hot that you serve as a late night snack, the traditional popcorn is not a bad option. Better prepare them to fire, not in the microwave if you have that option. 

This breakfast is a great way to increase your intake of fiber, and does not contain a lot of calories.

 

 10. Melon

Finally, the last fresh food that can add to your summer diet is melon. It is a good source of Vitamin C and Vitamin A. In addition, melon was more effective in protecting eye from carrots and reduce the risk of macular degeneration.

 

 

20 best foods with whom can accumulate muscles - PART TWO

After the first 10 helpers for muscle growth, it's time for the second major portion of delicious and healthy food: 

  Sweet Potatoes 

Carbohydrates are the key macronutrient for the body that brings strength and energy. Sweet potatoes are one of the most delicious and easy resources to restore energy reserves and provide fuel for muscle protein synthesis. In addition to vitamins and minerals, fiber in them will maintain stable blood sugar and you will keep not hungry for a long time.
  Wild Salmon

 
Besides solid protein injection (from 19.8 to 21.6 g in 100 g fish), it is very high in Omega-3 fatty acids - up to 3996 mg. in 100 g This serious dose of Omega-3 will boost your metabolism, accelerate the breakdown and burning of fat and give serious shoulder of your dream quickly build lean muscle mass.
  Whey Protein

 
Fastest digestible protein is all you need after an intense workout. Its amino acid profile best meets the needs of muscle maintenance and growth. Best thing about whey protein, however, is its high biological value - a measure of the efficiency of absorption by the body and the percentage of protein used for growth and development of muscle tissue.
  Broccoli

 
Put broccoli and other fiber-rich vegetables such as asparagus, spinach, tomatoes, peppers, onions, leeks and sweetcorn in the priority list of post-workout food. According to the advice of all medical experts have to eat 5 to 7 servings of fruits and vegetables a day, and you will hardly find better sources of vitamins, minerals and fiber than the above.
  Wild Rice

 
Wild rice is often forgotten and neglected undeserved fitness food but will give you 7 g protein and 3 grams of fiber in 1 cup cooked rice (164 g). In raw wild rice protein content reached 23.6 g in 160 g along with huge doses of vitamins B2, B3, B5, B6 and B9 (17-54% of the RDA). In any event, it is a great alternative to brown rice.
  Cottage Cheese 

 
A low-fat cottage cheese cup (226 g) with 1% fat will give you 28 grams of protein. Another plus is the cottage cheese natural combination of fast and slow digestible protein to keep you satiated and will satisfy your needs amino acid for a longer period of time.
  Chocolate Milk 

 
Sounds too delicious to be true, but chocolate milk proven to help accumulate more muscle. A study published in the International Journal of Sports Nutrition and Exercise Metabolism, shows that chocolate milk from the store is just as effective as a pre-workout sports drink to increase muscle performance and delay the onset of fatigue.
  Red meat - bison and venison

 
This is a more expensive touches to menu, but also a better source of protein than beef (less saturated fat and cholesterol), which fought in vitamins of the B group, iron, phosphorus, selenium, zinc and honey.
  Lentils and chickpeas

 
Who says you have to eat meat to satisfy their needs for protein? These vegetarian and vegan food cams are a good alternative to the saturation of the muscles.
  Almonds

 
A perfect example that the greatest treasures are often of small size. A cursory glance is enough - at 28 g raw almonds contain 5.9 g protein, 8.6 g monounsaturated and 3.4 g polyunsaturated fat (1 g saturated only), but the most useful for your muscles were 7.3 mg. vitamin E (37% of RDA) - antioxidant, free radicals and disposed to help you recover more quickly and painlessly from intense workouts.