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
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.

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.

Rest

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.

Sleep and its meaning for us

 Sleep, why we need it, why it can be difficult to get it, how it affects everything - from the physical form of the athlete to our personal success and health, this is one of the most interesting topics in today.

 In 2002 survey of Scripps Clinic Sleep Center, California, mortality compared between more than 1 million adult Americans. All were part of a study on cancer prevention and they were required to report the average duration of sleep. At the time, the survey results seem surprising, but then were confirmed by similar in Europe and East Asia.

 What is the optimal time to sleep?
According to surveys, people who sleep between 6.5 and 7.5 hours per night live the longest. Those who sleep 8 or more, or less than 6.5, live less.

There seems to be evidence that lack of sleep and too much sleep have the same negative effect on people.

Perhaps it is interesting to note that the length of the long sleep is 8 hours and up to 8.5 hours sleep can be worse than to sleep only 5 per night. We can only guess why people who sleep of between 6.5 and 7.5 hours a day, live longer, but we do not really know why.

For example, we are not sure that the person who sleeps less you will live longer if you start to relax more, or someone who sleeps a lot, will have a longer life if you start to get up earlier.

Something you need to know as athletes or bodybuilders is that one of the few moments when the muscles grow is during sleep. For trainees sleep is essential for recovery, in fact it is as important as the workouts themselves.
  
 8 - hour myth is shattered!

 Citing research and first hand information, we can summarize that the 8-hour myth is refuted, but it still remains average duration of sleep in most people. It is possible that the amount of sleep we need to be determined by our genes and therefore there EARLY RISERS and sleepyhead.

Our genes may determine the duration of sleep, from which our body needs to recover. They determinate the time range in which EARLY RISERS require less of the average amount of sleep, while sleepyhead much greater.

 Sleep deprivation

When you do not cover the needs of sleep that our body requires occurs so-called lack of sleep. It may accumulate gradually. There are different symptoms when suffering from lack of sleep:



➡ Daytime sleepiness
➡ Fatigue
➡ Concentration problems
➡ Poor judgment
➡ Increased risk of accidents
➡ Other health complications

Can be overcome with sleep deprivation as a nap more than occasionally, or just go to bed earlier.

 Conclusion

Sleep is very important for everyone, whether a bodybuilder or an untrained person, so try your body getting the rest!

15 foods with a bad reputation, are actually good for us (Part Two)

Myths about harmful foods actually harm the diversity of our diet, and therefore our health. Many of these myths are built around incomplete or incorrectly aggregated research data, then the word becomes a mass delusion. Today we will try to reclaim second portion for alleged bad foods:

9. dried fruits

Wow, how many calories you shout? Yes it is, but lucky for you that are far from "empty calories." Dried fruits are an excellent substitute for the rich in calories but low in nutrients chocolate candy and more. confectionery. They contain almost the same nutritional and active substances as their fresh option - antioxidants, vitamins A, C, B9, minerals and fiber, but in a much more concentrated form. Choose natural dried fruit without added sugar - apples, plums, apricots, cranberries, black currants, figs. They are combined wonderfully with your oat flakes with skimmed yogurt or cottage cheese, and are great for a snack and a leg when you're on the road.

10. mushrooms

As they are white or pale in color, many falsely believe that the mushrooms will not bring the same wealth of nutrients like saturated color of tomatoes or broccoli. Actually mushrooms absorb as "sponge" vitamins and minerals. A portion of 5 medium sized mushrooms contains only 20 calories and large amounts of vitamins B2, B3, D, selenium, calcium and iron. Studies show that mushrooms maintain the health of the immune system and have anti-cancer properties. According to the American Cancer Society, "Shiitake mushrooms inhibit the development and progression of cancer ... and further prevent the development of heart disease, reducing cholesterol levels. 'Mushrooms are the perfect substitute for meat for vegetarians because they have similar taste characteristics similar flavor and high in protein.

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11. nuts

High in fat and calories, but that does not mean you will gain weight when you eat them. Actually, research shows just the opposite - people who consume nuts regularly are weaker and have better quality diets than those who avoid them. Study from 2013, published in the American Journal of Clinical Nutrition shows that those who have replaced other foods in their diet with nuts, have dropped an average of 635 g more than respecting other form of diet. Polyunsaturated and monounsaturated fatty acids in them support the health of the heart and blood vessels, and decrease inflammation. Plant sterols further contribute to lowering cholesterol levels.


12. shrimps

Now certainly you will jump on the chair - How to eat something with so much cholesterol!? Shrimps are high in cholesterol, but do not contain saturated fat. A recent study showed that food does not increase the cholesterol levels of cholesterol in the blood, unless it is combined with the high amounts of saturated fat. Like all fish and seafood, shrimp are rich in polyunsaturated omega-3 fatty acids that soothe inflammation and reduce the risk of cardiovascular disease and type 2 diabetes. A portion of 100 g shrimp contain less than 100 calories, about 20 grams of protein and almost no saturated fat. Moreover, compared to other food sources of omega-3 fatty acids, shrimps can boast one of the lowest levels of mercury. Do I need to convince you more?

13. peanut butter

Yes, it is a high-calorie food, but moderate consumption helps to control hunger and weight loss. Study of the Harvard School of Public Health found that women who eat 1 portion (1 tablespoon) peanut butter or nut 2 or more times a week, a few kilograms picked less and reduce the risk of obesity as 25% compared with those who enjoy less of peanut butter. One possible reason for this is that the breakfast consisting of peanut oil keeps City for a long time because of their content of protein, fiber and fat useful. In order not to overdo the calories you eat 2 tablespoons natural or organic peanut butter without added sugar daily.

14. potatoes

Potatoes have a high glycemic index and are considered to be harmful to your body weight, but according to the authors of the book "Appetite for Health", Julie Upton and Katherine Bruuking, their bad reputation is due primarily to the way in which they are cooked - such as fried instead of baked in the oven or grill. In fact, one medium potato contains only 170 calories, and in contrast, is an excellent source of potassium, fiber and resistant starch - a complex carbohydrate that is not digested and helps prevent spikes in blood sugar, while maintaining a feeling of satiety. In the skin of the potatoes are again concentrated antioxidants improves heart health and have anti-cancer properties.

15. popcorn

In 2012, researchers from the University of Scranton shocked many, finding that natural popcorn, popcorn with hot air contains 2 times more antioxidants - about 300 mg. polyphenols per serving than a lot of fruits and vegetables. Beneficial phytonutrients are concentrated in the dark shell of maize grains - things that we often get stuck between your teeth. This is a real light and wholegrain food, unlike many of the whole grain breads, which are only partly whole. Remember - it concerns natural popcorn made ​​with hot air - 3 cups of them contain only October 100 calories, 2 times less than the store-bought microwave popcorn, 3 grams of fiber and only 28%, mainly polyunsaturated fats instead of 43% fat, of which quite saturated, in a semi-microwave popcorn.

To part one

15 foods with a bad reputation, which are actually good for us (Part One)

1. white rice

Some of the strongest nations in the world, including Japanese, eat rice with almost every meal of the day. Recent studies have shown that people, including white rice into weekly menu actually reduce the risk of becoming obese. It is true that white rice is processed from brown and lose some of their nutritional value, but some manufacturers enrich it with additional micronutrients, which are generally lost in the course of processing. Indeed, the surprise lies in the fact that the shell of bran of brown rice contains phytic acid - antinutrient that blocks the absorption of zinc and iron from food. Research published in Consumer Reports in 2012, showed that brown rice has a higher concentration of arsenic than in the white.

2. Eggs with yolks

Careful with the whole eggs and separate the yolks earnestly, because you know that they have too much cholesterol, but according to recent studies saturated fat, not dietary cholesterol, is the main culprit for the deterioration of the health of the cardiovascular system. One of the wines of unfair prosecution for damaging eggs is that in the morning, according to Western tradition are served with rich in saturated fat and extra fried, crispy bacon or sausage grease.

Study of early 2013 found that a protein-rich eggs create a greater sense of satiety and reduce appetite better throughout the day from carb cereal. Egg yolks are "gold" not only in color, and because adding 3 g of protein, vitamin D, vitamin B2 (riboflavin), vitamin B4 (choline) and selenium. Eggs are coincidentally gold standard protein, as found in large quantities all 9 essential amino acids.

3. coffee

You have many reasons not to give up your morning cup of joy. In addition to caffeine, which increases stamina, alertness and improves reflexes and concentration, laboratory tests show that coffee is the leading source of flavonoids in the Western diet. Flavonoids are a major class of antioxidants that improve heart health, protect cells from the damaging effects of free radicals and not only slowing down the aging process, but also protect against the development of some serious degenerative diseases, including Alzheimer's disease and Parkinson's disease. Aside from improving athletic performance and the speed when running and intensity when working with weights, coffee in moderation reduces the risk of type 2 diabetes and helps fight obesity, according to a set of medical research, quoted by New York Times in an extensive material in 2009 health experts all agree that moderate amounts of coffee - up to 3 cups daily wear sensitive health benefits without the risks are known to him.

4. pasta

If you opted out from white pasta because its high glycemic index, then we have good news for you. Pasta, spaghetti and macaroni made ​​from durum wheat by durum actually have glycemic index of 45-50, which is lower than the upper limit of 55, which means that this paste will cause peak blood sugar and ensure sustainable and prolonged satiety and steady release of energy. The key to the usefulness of the paste is not exceeding the portion of the 1 cup cooked pasta or 1 handful of dried product. For a balanced and nutritious meals, combine pasta from durum, spelled or spelled with vegetables, seafood or lean protein like chicken or tempeh and cover everything with tomato sauce with oregano and basil instead of greasy sauce with cream or melted cheese.

5. frozen vegetables

Frozen vegetables lose only around 5% of the vitamins, but research shows that contain more phytonutrients, antioxidants or even protein from their fresh counterparts as they are picked at the peak of ripeness and freezing is sealed their useful substances that would otherwise be lost every day after their separation and before they reached our table. Fresh fruit and vegetables is always a good option, especially if they come to you freshly picked from the manufacturer, but for winter frozen fruits and vegetables are a good option. Optimal period in which they kept a maximum of their beneficial ingredients 3-4 to 6 months.

6. alcohol

Here the bad reputation is also due to alcohol abuse with a high alcohol content of. Moderate consumption of beer and wine, which means one drink a day for women and two drinks for men has proven health benefits - reducing the risk of heart attack and others. cardiovascular disease, type 2 diabetes and some kinds of cancer. As much as strange it may sound, moderate alcohol consumption keeps the sharpness of thought processes in the course of aging and keep your brain healthy. Research University "Loyola" in Chicago in 2011, published on the website of Neuropsychiatric Disease and Treatment shows that moderate alcohol consumption reduces by 23% the risk of developing degenerative mental illnesses like Alzheimer's disease. Much of the beneficial effect of red wine and dark beers is due to the fact that they are rich in antioxidants.

7. beef meat

If you are not vegetarian or vegan, or you have not yet lost hope that red meat will actually help you lose some weight or strengthen your heart, you will be pleased to hear that moderate amounts of beef in the diet achieved just that. It is, however, pure lean beef with 10 grams of fat and no more than 4.5 g saturated in such portion of 100 g veal with a high concentration not only proteinogenic amino acids, but 10 essential vitamins minerals such as vitamin B-complexes, iron zinc, and their amounts are larger in animals grown without hormones or antibiotics grass-fed.

8. Cranberry juice

Perhaps you have stopped to drink fruit juices because few fruit content or large amounts of added sugar in them. And you're right. An important exception here is natural cranberry juice, which, thanks to its unique distinct health benefits worth attending in your diet. If you have a urinary tract infection, you may already know that cranberry juice is very effective in relieving their symptoms because of bacterial cleansing action. This makes it even better as a means to prevent such bacterial infections. The effect of the cranberries is due to the high content of proanthocyanidins (PACs) - unique flavonoids which prevent E.Coli bacteria to attach to the cells of the urinary tract, where they can multiply cause infection. Research in 2011 at the Polytechnic Institute "Worcester" showed that natural cranberry juice creates an effective protective biofilm on the lining of the urinary tract than proanthocyanidins extracted from the fruit in the form of tablets.