Posts Tagged ‘nutrition’

The Wonders of Superfoods

Thursday, April 20th, 2017

Superfood Fitness“Superfoods” is a term that many of us have heard but not all of us understand. These are natural foods which boast a whole host of wonderful qualities. From protecting the immune system, to improving brain activity, to aiding eyesight and strengthening bones; they are rich in nutritional value.

As would be expected, they work great as part of a healthy lifestyle to burn fat and build muscle. Best of all; many of them are simple, readily available produce that can be easily worked into our everyday diet regime.

While whole foods are typically the best choice, supplementation can boost our total nutrient intake. Especially when it comes to green vegetables – I don’t know about you, but I can’t eat 3 kale salads every day – supplements like green powders and other antioxidants can really help us meet our daily needs.

But I digress…

So, what are some examples of the wondrous whole-food superfoods available today? (more…)

5 Ways to Make Nutritious Food Tasty

Thursday, April 6th, 2017

By: Paul Jenkins CEO and founder of DNA Lean

Nutritious Food in a Nutshell

Fitness experts, medical doctors, psychologists and even venture capitalists recommend eating better every chance they get. But with fast-food chains readily available within walking distance of workplaces and whole, organic, fresh foods more expensive than their processed counterparts, it’s not easy to implement such expeditious advice.

veggies

If this weren’t hard enough as it is, farmers’ markets are sometimes located remotely from central areas, making it an entire adventure to fit a two-way trip in one’s schedule without missing out on an entire afternoon.  Moreover, healthy food always seems to taste… well, plain-old bland in comparison to ice-creams or the good, old-fashioned burger. Not even those venture capitalists would spend their life-earned investments on such odds.

Nonetheless, when it comes to the quality of one’s life, all of these problems fade away and turn into mere hindrances that are easy to deal with. Below, you’ll find some of the fastest and cheapest ways of delivering some richness to your healthy food. Using this advice, you can also improve upon 6 of the best pre workout meals you need to know.

Are you ready to make healthy food delicious again? (more…)

Potential Guitar Injuries and How to Prevent Them

Tuesday, April 4th, 2017

What are the health and safety issues to follow for a guitarist

For a guitarist, music is where his life is. Any discomfort or injuries can severely hider a guitarist’s impact of playing to the best of his capabilities. For maintaining proper health is a tough shot for a guitarist. As an example, in a general health guideline, it’s often narrated that punching things frequently is not a good idea. But as you know, a professional guitarist can’t help that.
Guitars and squats
Therefore, guitarists need to maintain some additional health care practices to ensure their health and professional efficiency. In this article, we have done something on that issue. After thorough research as a guitarist myself, I have listed down top health problems of a guitarist and how to get over them. Hope anyone with a guitar to play, will benefit from this article. (more…)

6 Supplements for Increasing Strength and Muscle Mass

Monday, March 6th, 2017

6 Muscle Building Supplements

For those who workout endlessly in the gym looking to increase their strength along with their muscle mass, starting with the right workout routine and proper diet is the first step. After a while, even with the best conceived diet and exercise plans, many do find that they hit plateaus which is when they start to look towards dietary supplements.

There are a couple time-tested, scientifically sound muscle building supplements that can be used daily and a few that should be used in cycles. Protein supplements and BCAAs are two examples that can be used daily, while products like creatine and HMB are better used in spurts of 8-12 weeks before cycling off for the same amount of time. To find out more about these products, read on!

Strength Woman
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10 Ways To Stop Pouring Fat Directly Into Your Body

Wednesday, March 1st, 2017

Are You Pouring on the Pounds?Commenting on a New York City initiative to curb the consumption of unhealthy beverages, New York City Health Commissioner Thomas A. Farley recently said:

“Sugary drinks shouldn’t be a part of our everyday diet.

Drinking beverages loaded with sugars increases the risk of obesity and associated problems, particularly diabetes but also heart disease, stroke, arthritis and cancer.”

The reality according to the health department is that on average, Americans now consume 200 to 300 more calories each day than 30 years ago. Nearly half of these extra calories come from sugar-sweetened drinks.

When health department researchers surveyed adult New Yorkers about their consumption of soda and other sweetened drinks, the findings showed that more than 2 million NY citizens drink at least one sugar-sweetened soda or other sweetened beverage each day, equaling as much as 250 calories a pop.

People often feel bad about stirring one or two tablespoons of sugar into their morning coffee, but they don’t blink an eyelash when chugging down a soda, iced tea, coffee, or sports drink with 16 teaspoons of sugar in one can.

Here are 10 ways you can avoid pouring body fat directly into your skin:

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The 5 Step Plan to Start Journaling Your Food so You Can Beast Harder

Monday, February 13th, 2017

Nutella BingeIt’s happened.

Yet again.

It’s 5am, and you are standing in the light of your fridge, with a ladle in the Nutella jar, greedily chomping down any hope that you were going to eat well that day.

“Maybe tomorrow will be the day I lock down my nutrition,” you tell yourself.

“There, there—of course tomorrow will be the day,” the not-so-helpful you replies, the ladle craning towards your mouth, brimming with that sweet, sweet hazelnut spread.

If this feels familiar (and lawd knows it does for me), you aren’t alone.

We all struggle mightily with our nutrition at one point. Or many points. Or all the fuckin’ time.

But it doesn’t have to be this way. And before you laugh and shuffle off to another one of the 7 tabs you have open, you should consider starting a food diary.

Maybe you’ve thought about writing your food before.

Then you were like, “Nah, I ain’t got time for that.”

Or you snickered at the idea of keeping a “food diary.”

Sounds kinda prissy, right?

But really, put aside giving a baker’s hoot what others may or may not think for a moment.

If you want to feel metric butt-ton better, have higher and more consistent energy levels over the course of the day, and you know, beast at a 20% harder rate*, then start putting pen to paper and unleash this certified and proven weapon for kicking names and taking ass—err—in the kitchen.

* Anecdotal approximation. See a doctor if it lasts longer than 4 hours.

Here’s how a food journal will help you open a can of whoop-ass in the gym and in life: (more…)

Top 5 Foods to Maximize Muscle Gains

Thursday, February 9th, 2017

Build muscle with foodMuscle gain is not just about what you do in the gym. Although you can’t just eat your way to a dream body, your nutrition can enhance and help you on your journey to a leaner and a more muscular body. If you want to gain muscle faster, add these five foods to your shopping basket.

Meat – Beef and chicken

Protein is of course what your muscles are made of and it shouldn’t come as a surprise then that meat is good for muscle gain. Different meats are the easiest way to eat vast quantities of meat and protein isn’t the only thing going for them – meat also comes back with essential nutrients and vitamins.

The two best meats to opt for include beef and chicken. Lean beef is full of iron and zinc, which are essential for a healthy body. Furthermore, lean beef has a high level of amino acid, which will work together with insulin to promote and boost muscle growth.

You should also opt for chicken (if you’re also trying to cut, get rid of the skin) when looking for high quality protein. Chicken can help with bone health, which is a crucial part of muscle growth. Chicken can easily be spiced with different mixtures to make it taste delicious and ensure you’re not eating the same tasting food every day.
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Body Fat – How to “FairBurn” it Off and Live a Healthy Lifestyle

Wednesday, February 8th, 2017

Whether you want to lose weight, become more fit, feel better, or even add on some weight and muscle, nutrition is key!

Exercise is important and should not be forgotten, but in order to lose and maintain your weight, up to 75% of that will come from proper nutrition, while the other 25% will come from exercise. This is frustrating, confusing, and sometimes infuriating to many because nutrition is a discipline filled with complicated and conflicting information.

Dave and Elyse Fairburn Fortunately, nutrition and your “diet”, over time can become an easy and natural way of living, which is why a couple of my friends created the Fairburn it Off Nutrition & Fitness Plan. When you have a goal, a plan, and some motivation, progress falls right into place.

What is Fairburn it Off?

The Fairburn it Off Nutrition & Fitness Plan was created by husband and wife team David and Elyse Fairburn. Despite David being a certified nutritionist and Elyse being an instructor in the fitness world, they initially struggled themselves with trying to calculate the perfect amounts of food and succumbing to strict diets and several supplements. After finally taking a step back and using what they know and have experienced, they created a sustainable lifestyle nutrition plan to help people lose weight, maintain that weight loss, and not fall prey to some of the very pitfalls that the Fairburns experienced themselves.

The key to the plan is sustainability – the belief that when you simplify healthy living by making your lifestyle healthier and easier to maintain, that you will experience consistent and positive results.  To accomplish this, the Fairburns plans were designed to help you better understand proper nutrition through eating clean, nutrient-packed, whole foods, while still maintaining fitness through both cardio and resistance training. Through sustainability and this balance between nutrition and fitness, you can see positive progress and build new and healthy habits.
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Superfoods You Need to Know More About

Monday, January 16th, 2017

Introducing 4 Superfoods You May Have Never Heard About

Matcha Tea SuperfoodsWhen you pass through the produce aisles, you’ll pick up  all the usual items — tomatoes, lettuce, apples, bananas, and other common fruits and vegetables. And then you might grab a bag of almonds or walnuts, too. We all know that these foods provide us with the range of nutrients our bodies crave.

Now if this sounds like you, I want to start off by saying, great job — the more fresh, whole foods you consume, the better. With that being said, if you want to take your health to the next level, you may need to step a little outside of your usual comfort zone.

Say hello to these superfoods, a fantastic way to boost your health throughout the new year! (more…)

The Project Shred Diet

Monday, December 26th, 2016

Just in time for the new year! Lose fat quick and safe on this 21 day detox fat loss diet!

Disclaimer: the author is no longer a certified nutritionist and has not been a certified nutritionist since the mid-2000s. Use these diet guidelines and meal plans at your own risk.

To spare you from having to read this entire post to learn the premise, here is a quick summary of the Project Shred Diet:Mermaid Abs

  • A PDF that you can print out, containing meal plans that you can easily follow.
  • A strict diet used to lose fat in 21 days.
  • A guideline for your post-diet lifestyle eating habits.
  • A detox diet used to clean out your system of processed garbage.
  • A higher protein diet to potentially allow muscle gains while losing fat.
  • Input from no less than 2 certified sports nutritionists.
  • I personally tried it, and it works!
  • Skip all the bunk and check out the meal plans.

Judging by a recent Swole Poll, most Project Swole readers want to build muscle – 53% to be exact. However, 33% of you are looking to lose fat and I’d wager a guess that at least 50% of the muscle-builders will, at some point, switch their goals to losing fat. Therefore I can say that if you are one of the 60+% of Project Swole readers that will eventually want to lose fat, then this article is for you.

The Project Shred Diet is, in fact, a diet plan that you can follow for the recommended 21 days or longer. There are 7 days of carefully planned out meals – 3 full meals and 2-3 optional snacks per day. Each of the 7 days can be switched and swapped around as you prefer. To get the most benefit try to hit all 7 days before repeating. Some food substitutions can be made within reason. I’ll tell you all about the rules in a moment.

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