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Selection of chicken raw meat with vegetables at wooden board .Lean proteins.

2020-02-03 / Fitness, Meals, Nutrition

11 Super Tasty Meals for Building Lean Muscle

Salmon

Undoubtedly the tastiest fish in all the ocean, an 85-gram portion of salmon contains 17 grams of protein, just under 2 grams of omega-3 fatty acids, and numerous B vitamins.

Chicken Breast

Chicken is packed with protein, with each 3-ounce of breast containing about 26 grams of high-quality protein and B vitamins.

Greek Yoghurt

While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial due to its mixture of fast- and slow-digesting proteins.

Tilapia

Although it doesn’t have as much omega-3 fatty acids as salmon, tilapia is another protein-packed seafood item.

Quinoa

Cooked quinoa contains about 40 grams of carbs per cup (185 grams), along with 8 grams of protein, 5 grams of fiber and hearty amounts of magnesium and phosphorus.

Tofu

Soy protein is considered one of the highest-quality plant protein.

Soybeans

A ridiculously versatile ingredient, 86 grams of cooked soybeans contains 14 grams of protein, along with healthy unsaturated fats and multiple vitamins and minerals.

Eggs

Eggs can be incorporated into an infinite amount of tasty meals, and of course contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline.

Lean Beef

Beef is full of healthy protein, minerals, vitamins, and creatine.

Shrimp

Each 85-gram serving of shrimp contains 18 grams of protein, 1 gram of fat and zero carbs.

Brown Rice

Although low in protein, brown rice contains the healthy carbs needed to fuel exercise.

Fresh and clean drinking water in bottle and glass on sky background

2020-02-02 / Health

The Health Benefits of Drinking More Water

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It seems to be an idea that is forgotten in the modern age that water is an essential part of any healthy diet, when we feed our pets we never give them food and Coca Cola or Pepsi, it is always water. It is natural to our survival to consume water and an uptake in drinking said water can see a number of health benefits.

As I mentioned in the introduction water is a necessity in our survival, therefore if you drink more water you will see an improvement in both physical and mental performance. It has been shown that athletes lose up to six to ten percent of their body water when exercising, knowing that only a loss of two percent can have a significant effect on your physical performance, it should be seen as incredibly important to stay extremely hydrated during exercise. As even this loss of two percent can lead to reduced motivation and increased fatigue making water vital in any workout. Your brain is also highly reliant on hydration levels, as mentioned before a loss of two percent in water levels will affect your motivation and fatigue, but it will also affect your memory and overall cognition. This shows high water levels are an essential factor in performing to your highest abilities.

Water has been shown to be a major factor in two bodily functions helping in both your kidney and bowel. In your kidney it has been shown that water will help stop the formation of kidney stones, as kidney stones are clumps of crystal that will form when not enough fluid passes through, causing pain when urinating, so a higher fluid intake leads to a higher level of fluid passing through. This should not be any fluid though if your body increases its intake of water, these crystals will have a harder task in sticking together, as it passes through your body at a much faster speed, water has also been shown to help in battling fat kidneys as they will have to work harder, water is truly a super drug for your kidneys. In bowel movements it has been shown to help combat constipation, as your body intakes more water your bowels should become looser as you hold an abundance of water levels.

Water has also been shown to be key in weight loss, though water cutting is often a practice used by fighters and extreme dieters for speedy weight loss it is actually better for you in the long run to drink more water. This is because water will boost your metabolism which is key in breaking down food and calories, as studies have shown drinking two litres of water a day can increase your calorie expenditure by up to nighty six every day.

It has been shown here that water is key in living a healthy life increasing both mental and physical performance, helping bodily functions and helping you lose weight. Water is needed if you want to live life to the fullest.

2020-02-02 / Drinks, Fitness

How to Make the Perfect Post-Workout Smoothie

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While protein shakes are what’s needed pre-workout, people often wonder what’s the best post-workout snack to best reap the benefits from the session at the gym. The Answer? Smoothies.

For a start, smoothies are easy to make and digest, they contain healthy protein required for the building of the muscle, they contain the carbs you used during the workout, and they contain useful antioxidants that prevent inflammation and damage to the cells.

So, how do you make the perfect smoothie?

The ideal amount of protein is between about 15 and 20 grams, with the rest should being carbs and fat.

Begin with your foundation, which should be greens and veggies, followed by fruit, then your main source of protein (whether its protein powder, tofu, yogurt, or something else), then a liquid like coconut water or almond milk, and finally blend with ice. One could also add things like ginger or turmeric for some extra nutrition.

It is recommended to drink within an hour of exercising, as this will swiftly give you the much-needed nutrients to repair muscle tissue damage and restore your energy.

Some examples

It can be challenging to figure out what fruits one should use when concocting their special smoothie, and working how much carbs one should add in comparison to protein can be just as difficult. Consequently, here’s some examples of some great post-workout smoothies to make it a bit easier for you to get started.

“The Berry Blast”

1 scoop (1.6 oz) vanilla soy protein
8 oz low-fat milk
¾ c frozen mixed berries
½ frozen banana

Berries give you a healthy hit of antioxidants and fibre, while the soy protein and low-fat milk supplies protein, surprisingly, and carbs. The frozen banana supplies potassium and additional carbs.

“The Mango-go”

1 c frozen mango
2 c spinach
½ c baby carrots
½ c coconut water
¼ c orange juice
2 peeled satsuma or mandarin oranges
½ c plain yogurt

Carotenoids, which are useful for repairing the cell damage that often occurs during workouts, are plentiful in orange fruits like satsumas. At the same time, the electrolytes lost during exercise through respiration can be replaced by those in the coconut water.

“Pumpkin Powerhouse”

½ c canned pure pumpkin, frozen in ice cube tray
7 oz 2% Greek-style yogurt
½ c water
¼ avocado
1 Tbsp maple syrup
2 Tbsp ground flaxseed
½ tsp pumpkin pie spice

Pumpkin contains mountain of vitamin A, which is very useful for the protection of cells during intense exercise. Avocados on the other hand are high in oleic acid, which can reduce inflammation.

2020-02-01 / Drinks, Health

What Kind of Fruit is Healthy and Which are Bad?

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While fruit is generally held to be among the healthiest of food groups when it comes to food & drink, it is also true that some fruits are more healthy than others, and some fruits are actually harmful if not eaten in moderation. So, what fruit should you look out for on your next weekly shop?

The Good

1. Grapefruit

Grapefruit is arguably the healthiest of all the citrus fruits. Not only is it a great source of vitamins and minerals, but it is also great for aiding weight loss. On top of this, it can reduce insulin levels and cholesterol levels, along with helping to prevent kidney stones.

2. Bananas

Bananas are most well-known for their high potassium content, but these wonder-fruits are also rich in healthy carbs. They also contain pectin, which can improve blood sugar control and give you a feeling of fullness that not many fruits can offer.

Moreover, studies have shown that the high carb and mineral content of bananas makes them a great source of fuel before exercise

3. Avocado

In “starch-opposition” to bananas, avocados are low in carbs and are mainly comprised of healthy fats.

Much of the fat in avocados is oleic acid – a monounsaturated fat associated with better heart health and reduced inflammation. On top of this, they contain high amounts of fiber, magnesium and potassium.

The Bad

1. Coconuts

Coconuts contain an awful lot of saturated fat, sugar, and calories. As a result, people with high cholesterol or a history of heart disease should perhaps caution themselves with their consumption of coconuts and coconut-related products.

2. Pomegranate

While dense in nutrients, pomegranates also contain a whopping 39 grams of sugar per fruit, which is extremely high. The fruit is perhaps better suited to be consumed as a topping or as a flavouring rather than a healthy snack.

2020-02-01 / Drinks, Health

The Tastiest Green Smoothie in the World

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The use of smoothies can be key in gaining all your daily vegetable and nutritional needs in one hit. Not only can smoothies be extremely healthy, but also very tasty. So, if you want to create a lovely green smoothie simply follow these tips.

It is important that your green smoothie has a healthy kick so look no further than kale which is the new trendy superfood, providing low fat, potassium, iron, protein, vitamins A, B6, and C, and high levels of calcium, kale is an essential part of any green smoothie. To balance out the flavour a bit parsley is a key ingredient, try keep this ingredient a bit lower as the flavour is very intense, so one cup should be perfect. A green that is perfect for both your flavour and health needs is spinach, providing you with calcium, fibre and protein, this green also comes with a refreshing punch. The final ingredient is a bit different, but you should give Bok Choy a try in your smoothie, still extremely healthy it will also provide you with an almost fruity punch balancing out the veggie elements of your smoothie.

These four greens will be perfect for the tastiest and healthiest smoothie in the world.

Ingredients

Kale- 4 cups

Parsley- 1 cup

Spinach- 2 cups

Bok Choy- 2 cups

Green alcoholic cocktail monk with dry gin, vermouth, liquor, li

2020-01-21 / Drinks

How to Make a Great Cocktail

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The basis of making a great cocktail would be choosing the correct cocktail for the situation you are hosting, Themed cocktails are great and lots of fun or maybe if you want a classier night then you can’t go wrong with the classics. Failing that then the fruity cocktails are always a big winner. Once you have decided on what you want to make then it is time to source quality ingredients to make it. The mixer, the alcohol and the extra decorative bits all need to be of a high quality and suitable to be mixed together to ensure the cocktail is enjoyable for your guests. Now there’s absolutely nothing wrong going cheaper on the ingredients, you don’t have to break the bank on this.

When a decision has been made and everything has been bought it is time to make the cocktail, presentation is key so start by choosing a nice jug or some fancy glasses and add your alcohol. Ensure you choose the correct ratio of alcohol to mixer and measure accordingly, you don’t want people getting too drunk now do we! Continue to add the mixer and like with the alcohol ensure that you follow your chosen measurements. Mix the cocktail to ensure the taste is even and then begin to add the extra elements such as your fruit, mint leaves, juices, syrups or maybe even a novelty ice cube or two to really get creative.

Add some straws and a baby umbrella to the glass for a finishing touch and all that’s left to do is taste. A brilliant cocktail is a great way to break the ice or get the party started at any social event and done correctly you are able to play the perfect host.

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