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.

25 basic fitness facts that you should be aware to be able to achieve progress in the gym

1. Losing weight is not so much physical as mental challenge - it's all in your head and the biggest change has to start right there.

2. Dehydration of the muscles with only 3% can cause a 10 percent loss of their physical strength.

3. Proteins have the highest thermic effect of food (TEF)

4. Just because you're weak, does not automatically mean you have a low body fat percentage

5. Squats are an exercise that should be compulsory in any exercise program

 6. Body burns at times more calories over 23 hours, during which do not training than in one hour, during which it is subjected to intense physical activity.

7. 1 gram of carbohydrates contains 4 calories. 1 gram fat contains 9 calories. 1 gram of protein contains 4 calories. 1 gram of alcohol contains 7 calories.

8. To remove 0,5 kg of body weight you have to burn 3500 calories

9. An average person can store up to 500 grams of glycogen in its body

10. Muscle glycogen is composed of about 3 parts water and 1 part glucose.

 11. Can not cause fat loss in only one part of the body such as the abdomen. The truth is that belly will start decrease, even when the total percentage of fat in the body decline.

12. Muscle weighs as much as fat, but unlike them, they are denser and therefore muscular body always looks visually weaker though weight loss is the same as the limp.
  
13. Formulas for calculating body fat and ideal weight based on the ratio between height and weight can not be accurate because they do not take into account the individual physiological characteristics of each individual.

14. The more intense it is a workout, the greater effect it has on the burning calorie of the end of the physical activity.

15. By itself not eating late at night leads to weight gain - overeating, however in the TV during your favorite show or series night surely will make the scales jump up.

16. That in its content a product is listed as "whole grain" does not make it healthy.

17. There is a direct correlation between high fitness level of the people close to you, and your own physical form.

18. Much more difficult to gain 5 kg pure muscle mass than to download 5 kg body fat

19. In people over age 18, mast cells can be created but not lost - only shrunken.

20. 90% of the healthiest foods in the big chain stores are located in the perimeter around the shelves of fruit and vegetables

 

21. There are 3 types of skeletal muscle fibers - slow oxidative fibers, fast oxidative fibers, white muscle fibers.

22. The increase in physical strength is achieved by the hypertrophy of the muscles.

23. The more muscle a person has, the more calories can burn his body when at rest.

24. Healthy levels of testosterone in the body are equally important for both men and women.

25. 80% of people who start training fitness regime quit after the first or second week

How to keep your motivation when dieting

Anyone can success with their diet and get rid from overweight, finally, as long as you keep your focus. Here are the most important tips:

1. Turn your diet a priority number 1. Enter into transactions with yourself - if you turn off harmful foods from your diet that are sure to adore, you're pleasing with something else (other than calorie food). If you stay away from the bad pastry dough and fried foods will be rewarded with something else (purchase, travel, cosmetic procedure) and so you will not feel deprived of "good things in life."

2. Be honest with yourself. Make sure you do not be fooled that you eat healthy and actually harmful assumptions and "exceptions" in the menu. Try to write down everything that goes in your mouth in a notebook or on your phone. Way you can track how many calories you have consumed through apps like MyFitnessPal and MealSnap.

3. Remove the alcohol from your table. We all know that the spirits are high in calories, especially those leading to concentrate. A glass of white wine or beer is acceptable, but not every day.


4. Sleep well. People who are well rested and feel less hungry and less tempted to eat food with carbohydrates and sugar. So do yourself a favor when you go to bed on time and leave you in 8-9 hours sleep a night. This will help your diet, and it will have extra energy to play sports more regularly!

5. Secure your daily motivation. This may sound difficult, but you have to think of something that puts you "on track" whenever you are about to err. Hold a pic in a bathing suit in your wallet or your phone, which will remind you that you have to be responsible for the decision to lose weight once and for all.

6. Make sure you eat a balanced diet. You do not have to stay hungry. Moreover, you have to eat sitting down, not on foot. Eat slowly with a knife and fork and not with your hands. It is less likely to mindlessly consume excess calories.


7. Fill 2/3 of your plate with vegetables. This excludes potatoes and maize. Aim to this proportion for each of their meals. You will get many nutrients from vegetables rich in fiber. Forget the white bread you eat one slice. Remaining 1/3 of your plate should be filled with lean protein - chicken, fish, turkey, seafood, rabbit, veal.

Why fruits and vegetables can be harmful

Fruits and vegetables are very healthy foods, so it is no coincidence they are present in all dietary recommendations for a healthy lifestyle. Unfortunately, the involvement of the food industry can make them dangerous to humans. Recent studies show that 46% of cases of food poisoning are responsible in particular vegetables and fruit.

Study by the U.S. Centers for Disease Control and Prevention revealed that leafy vegetables such as lettuce and spinach are the most common causes of nutritional problems. The same study also shows that meat and poultry is responsible for 22 percent of cases of food poisoning. The survey results show that each year one out of every ten people in the United States experienced food poisoning.
   
The majority of cases of food poisoning in leafy vegetables are caused by a pre-cut vegetables, packed in plastic bags. Typically they are consumed raw by humans, thus the bacteria may not be killed. Dr. Michael Doyle warns that lettuce can be especially dangerous because harmful bacteria can form in plant tissue.

This means that even very thoroughly wash the lettuce, some bacteria may remain in it. Risk exists for E. coli, salmonella and listeria. Usually come from infected animals whose manure onto soil or water, and hence in vegetables, the newspaper Daily Mail. In extreme cases of food poisoning salad can cause fatal renal failure.

Broccoli for muscles and health

Broccoli is in the cabbage family and very close to the cauliflower. Broccoli is a vegetable with high nutritional value with great taste. Contains a significant amount of vitamin A, C, K, folic acid and dietary fiber, and other vitamins and nutrients.

Broccoli contain phytonutrients sulforaphane and indoles which have anti-cancer effect. But it has this effect, it is important that the vegetables are not cured. Phytonutrients indoles is another friend of muscles, increased testosterone levels, decreased body fat and increasing muscle growth.

Broccoli is the family of cruciferous vegetables. A diet rich in vegetables such reduces the risk of a variety of cancers, including lung, breast and ovarian cancer in women, the bladder. Men who consumed at least once a week cruciferous vegetables is less likely to have problems with the prostate. For even greater effect it is recommended to be consumed with tomatoes.

Broccoli positively influence the health of the stomach, helps to quickly restore the sunburnt skin, reduce cardiovascular disease, prevent cataracts, enhance immunity and builds strong bones.

 There are many reasons why bodybuilders include broccoli in your diet.

At first, a vegetable is packed with vitamins and minerals, which are necessary for many processes and functions. Broccoli contain significant quantities of chromium, a mineral which is needed for processes in the body, metabolism and control blood sugar levels.

When you eat broccoli would not worry about the calories, even if your body can burn more calories for the absorption of vegetables. Broccoli contains calcium, which is responsible for blocking the hormone calcitriol. Broccoli is the anti stress food.
  

When selecting broccoli prefer not to have a yellow bloom or color does stem should be firm, without spots. Store in the refrigerator for a week if you freeze it can be stored and about 1 year.

It is recommended to prepare steamed broccoli as a severe heat treatment will significantly reduce the quantity of nutrients to the vegetable. Do not put it in the microwave. Prepare it with olive oil to keep the vitamins and minerals in it.

And if you still are not broccoli of your favorite vegetables, you can try to add them to green juices!

Whether you are focused on increasing muscle and burning excess fat, broccoli will help you effectively achieve your fitness goals.

7 fantastic low-carb foods that help you lose weight faster

There is a dispute between the people of the fitness community as to which is the best diet food in removing excess weight. To achieve its goal, beautifully shaped body, it must apply the three basic fundamentals, strength training, cardio and proper diet.

After reading this article, you will be aware of some useful things that will help you get rid of a lot of fat. Will direct you to some of the best low carb foods that you can easily include in your diet and thus improve your metabolism and make your body fat furnace. Very soon we will say goodbye to unwanted belly fat.

 

  Fish

Remember how your mother used to say that the fish is very useful? Well, she was right. The inclusion of fish in your diet would be a wise decision, as it contains lot of protein, a little fat and lots of omega-3 fatty acids, which are very useful for you. Try adding tuna or salmon to your diet as they contain a lot of iron, which helps prevent anemia. There are many different ways to cook fish in a healthy way.

 

 Clams

How about clams? Make sure you are not allergic to them. Turn shrimp, oysters and mussels in your diet. Eat them moderately, about 3 times a week. They are delicious and easy to prepare.

 

 Protein shake

Protein shake - can be consumed quickly and is super easy to prepare. It contains a lot of protein, vitamins and minerals. A shake usually contains at least 20 grams of high quality protein. High is because the absorbed quickly by the body. The best time to eat after a workout or immediately after getting up. 

 Eggs

Next on the list are good, old-fashioned eggs. Do not underestimate them. They contain a lot of protein, and the protein has no cholesterol and fat. Eggs have a complete amino acid profile and can be prepared in many ways.

 

 Beef

Follows pure beef. It contains less fat, lots of protein, iron and vitamin B12. It has creatine, which is extremely valuable for the body as it helps with power and all kinds of intense training. Prepare it with lots of vegetables.

  Cottage cheese

Curd is a great low-carb meal. It contains a lot of protein and a food of champions! Than 100 grams curd receive between 14 and 20 grams of protein and fats, and carbohydrates to a minimum. You can eat her just so easy and convenient.

 

 Vegetable salads
Do not forget to vegetable salads! They should be an important part of your diet. To be a healthy salad, vegetables should be dark green and colorful. Do not overdo the spices - use olive oil, vinegar and salt minimal. Cucumber, tomato, carrot, radish, cabbage, lettuce, they are useful for the organism. You can add boiled eggs and slices of chicken breast.

 

 Conclusion

As you can see, we turned you into a variety of foods that can fill your diet entirely. Combine them and distribute them to 6-7 small servings. If you do, you will have a great metabolism that will win the war on fat. To get maximum results, practice strength training and cardio.

Think fast

Rapidly assimilable protein is the right choice for pre-workout

 If you are a bodybuilder, definitely you need a high quality fast-acting protein before your workout. Well, not about eating on the road to fitness, and for 45 minutes before entering the hall.

Amino acids reduce the loss of muscle mass and start the anabolic process, which is a much better option than starving muscle and atrophy for two - three hours. Besides whey, another good choice is egg whites.

 Egg whites are a high source of protein compared to whey and amino acids in the blood supply in the fastest way. A good choice of food would omelet. To avoid dealing with a dozen eggs, you can buy pre-packaged protein in boxes.

Another option is pure meat (without skin or bones) of turkey, chicken or fish. These proteins are not as fast as whites, and absorption becomes even more difficult if they are boiled, not grilled or pan fried. If the meat is tough, digestion is more difficult. You can stimulate the absorption if cut chicken into small pieces, making chewing more effectively and improve the access of digestive enzymes.

 It is important that the meat is clean. Fat delay gastric emptying and slowing the process of digestion. This means that nutrients are released slowly, which is not good for your practice. Instead of cheese, oil or butter for flavor, use chopped tomatoes, vegetables, herbs and spices.

As might be expected, red meat is not a good option for pre-workout. Absorption takes a long time, so it is better to focus on egg whites, whey, chicken and fish.

Strategy to increase muscle mass by controlling carbohydrates

Fact: If you want to build muscle mass, then you will need carbohydrates in your diet.

Problem: Many of us accumulate fat just reading the word "carbs".

What should a person who is sensitive to carbohydrates and easily accumulate extra pounds? Be attributed to fear and never to eat them, because once you become fat? To give up bodybuilding and indulge in eating any sweets?

Control your carbohydrate

You need a release of insulin during your workout table. This is an extremely anabolic hormone, it is also extremely anti-catabolic, which means it is incredibly valuable in building muscles.

For most people, however, maintain a high level of carbohydrates all the time will lead to excessive accumulation of fat. In the beginning it might be fun to watch your weight on the scales go up, but after a few months do not be surprised if you see a sumo wrestler in the mirror.

But eating too little carbohydrate prevents the accumulation of sufficient muscle mass. People with lower insulin sensitivity should use carbohydrates reasonably.

 We will offer you several ways to control carbohydrates, which help clean upload muscles. You should experiment to find what works best for you.

Quick Note: These plans are not suitable for abnormal guys!

It is assumed that you are clean before you start (with visible abdominal muscles and lean lower back). If not, it needs to burn some fat before you begin.

 Method 1: Target Approach

Similar to exhibiting ketonic diet, this method aims at utilizing carbs around training (before, during and after). The rest of the day should not even think about them, but in a pinch you can afford only a few vegetables or nuts. On days when you train, things are the same: stay away from carbohydrates. This method maintains insulin levels low all the time, except during some training.

Take about 3-3.5 1-1.5 grams of protein and grams of fat per kilogram of body weight. Carbohydrates around your workout can be up to 2 grams of weight. Here's a sample plan for

 100 pound person

1. Non-training days: 325 g protein, 125 g fat (2425 calories) 
2. Training Days: 325 g protein, 125 g fat, 200 g carbohydrates around your workout (3,225 calories)

Remember that this is just a basic starting point for. After a week or two, you may find that you need to increase or decrease the carbohydrates (the same goes for protein and fats) to achieve the necessary progress. You just have to experiment.

 Method 2: Charging after workout

This approach works best for those who train in the late afternoon or evening. It similar to the first, but it applies only to carbohydrates after exercise.

If you eat after a workout 3 times, then add carbs to each portion. Initial nutritional values ​​are the same as in the first approach, but carbohydrates should be limited to post-workout meal. For example, if you have 200 grams of carbohydrates per day, then divide them into 65 g of each of the three portions after training.

Method 3: Moderate Approach

With this approach you have protein, fat and carbohydrates for almost every meal, except that after a workout, you need to skip the fat and this bedtime, when you should not eat carbs.

All other daily meals will include three types of nutrients with emphasis on protein and fat and the amount of carbohydrates is low to moderate.

 This may sound a bit counterintuitive at first, but by combining three types of nutrients you will get much slower, steady release of carbohydrates, which controls insulin levels in a very good way.

Starting daily amounts of nutrients are the same as in the previous methods.

 Sample plan for 100 pound person

• Nutrition 1: 55 g protein, 25 g fat, 30 g carbohydrates 
• Meal 2: 55 grams protein, 25 grams fat, 30 grams carbohydrates 
• Meal 3 (post workout): 55 g protein, 50 g carbohydrates
• Meal 4: 55 grams protein, 25 grams fat, 30 grams carbohydrates 
• Eating 5: 55 g protein, 25 g fat, 30 g carbohydrates 
• Eating 6: 55 g protein, 25 g fat

 And again to repeat. If necessary, you can make changes by adding or subtracting carbs, depending on your individual characteristics and needs.

Food choices

Stick to healthy, organic, whole foods that are appropriate for bodybuilding. Here's our list:

• Protein: Eggs, beef, chicken breast, turkey breast, fish, high protein powder, cottage cheese

• Fat: Pure olive oil, nuts, natural peanut butter, almond oil, fish oil, coconut oil   

• Carbs: oats, rice, potatoes, bread, fruit, vegetables

Japanese diet

With this diet not to starve in her implementation will lose weight the first week with 7 kg and the second 700g, 14 kg in one month.
 Diet guarantees the preservation of weight for three years. 
Given 7 days diet is repeated in the same order from the first to the seventh day as many times as you want, but this recipe is for 4 weeks, ie Repeat three times.

 First day
Breakfast - a cup of bitter coffee
Lunch - 2 hard boiled eggs
Dinner - a piece of meat, salad with lemon

 Second day
Breakfast - a cup of bitter coffee, bread
Lunch - 2 hard boiled eggs
Dinner - a slice of ham, salad, a cup of yogurt

 Third day
Breakfast - a cup of bitter coffee
Lunch - vegetable, fruit
Dinner - 2 hard boiled eggs, ham, salad

 Fourth day
Breakfast - a cup of bitter coffee
Lunch - 2 hard boiled eggs, carrot juice
Dinner - meat, salad with lemon

 Fifth day
Breakfast - grated carrots with lemon
Lunch - fish baked with tomatoes
Dinner - omitting

 Sixth day
Breakfast - a cup of bitter coffee
Lunch - 200g chicken meat and salad
Dinner - 2 hard boiled eggs and grated carrot

 Seventh day
Breakfast - a cup of bitter coffee
Lunch - a piece of meat, fruit
Dinner - can all

•  During the diet is not consumed any alcohol, salt and sugar. 
• The meat is cooked as desired - roasted, fried or boiled. 
• Fruits and vegetables are not limited.

Curious healthy facts

• Peanuts are rich in antioxidants that protect cells from damage associated with heart disease. This kind of nuts contain high levels of protein and "good" fats.

• Antioxidants are natural substances in plants that protect the body from free radical. Red and orange fruits are very high in antioxidants.

 The following substances have proven antioxidant for the body:

• Retinol (Vitamin A or beta-carotene) - carrots, broccoli, squash, tomatoes, potatoes, cabbage, melons, peaches, apricots.

• Vitamin C - citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, cabbage, tomatoes.

• Vitamin E - wheat germ, nuts, seeds, green vegetables, vegetable and fish oil.

• Selenium - fish, shellfish, red meat, nuts, eggs, chicken and garlic.

•  Grapefruit is extremely beneficial to the body. It is an invaluable source of vitamin C. Packed with vitamins, low in calories. Grapefruit contains: fruit water - 82-86% sugar - up to 10% fructose - 4% glucose -6%.

 There is a theory according to which must be eating called by "Principle of traffic lights." 

•   Red (wild strawberry, raspberry, tomato, hips) are rich in flavonoids, which prevent fat accumulation.

•   Yellow (carrot, apricot, yellow pepper) fruits and vegetables are rich in carotene, which fights free radicals.

•   Green leafy vegetables (lettuce, green beans, broccoli) contain a plant pigment that regenerates cells.

•  The carrot has excellent taste and nutritional value, dietary and medicinal properties. Not accidentally, he ranks among the most valuable vegetables in the kitchen of many nations. Carrots contain a lot of sugars, minerals and vitamins, especially vitamin A (about 6 times more vitamin A than tomatoes). Daily need of vitamin A man can be secured only by a carrot, around 100g.

•  Food products containing fibers are particularly beneficial for health. Two types of fiber: soluble and insoluble. Soluble improve the absorption of food, "then" the level of blood sugar, blood vessels cleaned of bad cholesterol. Contained in oatmeal, cereal, legume products, apples, bananas, carrots and red beets. Insoluble fiber help clear the body of accumulated toxins and dietary fiber in the digestive system and normalize her work. They make up the crust of many fruits and vegetables, but most are in legumes and whole grains. Both are invaluable help on the road to salvation and elegant figure of excess weight.

•  Not only bones and teeth need calcium, and heart (for normal operation), blood, and every nerve and muscle cells in the body (to function properly). Dairy products are a major source of calcium.

•  Vitamin B2 breaks down fats and proteins. A day and 1-2 mg of it. So you do not miss, do not rob yourself of eggs, meat and dairy products.

•  The daily need for vitamin A can be covered with 40 g carrots, 110 g spinach or 130 g oil. There is the pumpkin. Deficiency of this vitamin can occur if you do not eat dairy products or leafy vegetables. 

•  Vitamin C is a leader in the formation of connective tissue. Without it, the body can not absorb hematopoietic elements folic acid and iron. The daily dose should not be less than 60 mg. There is 20g Kiwi, 30g currants, 40g pepper, 50g cabbage, 100 g oranges, 400 g cooked unpeeled potatoes. Pregnant women need 80 mg and women who are breastfeeding, and smokers - 100 mg.

•  Fats are mandatory ingredient of food. Energetical equivalent to 1 gram of fat equals 37,7 kJ (9 kcal). Nutritional fats are the only suppliers of indispensable fatty acids with important membrane functions and act as solvents and carriers of fat-soluble vitamins A, D, E and K. 

•  Selenium is an antioxidant that is involved in the reduction of free radicals released when the body processes. This oligoelement, like other antioxidants, "destroy" excess free radicals formed by processes in the body. The required daily amount of selenium is 60 mcg for adults. Most of this element is contained in seafood, mustard, chicken and eggs. Recent studies have shown that selenium reduces the risk of cardiovascular disease and cancer.