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Top Natural Lean Muscle Building Foods

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If you struggle to gain muscle even when lifting heavy weights or you want to improve exercise performance then you should consider eating these foods. Researchers have shown that eating more calories than you burn and consuming some unique nutrients will help you gain massive muscles. The calories that come from food will significantly increase lean body mass.

These superfoods come with the essential nutrients and minerals that will benefit muscle builders. They will provide you with useful muscle building molecules that the body cannot produce naturally.

The good part is that these foods will provide you with enough energy to perform better during high-intensity interval training programs.

Grass-Fed Lamb

If you are looking for a natural approach to gain muscle, then consider eating 100% grass-fed lamb. A small-scale study from Canada has shown that grass-fed lamb contains more nutrients than lamb fed in a conventional way.

Additionally, grass-fed lamb contains a high concentration of protein, which is crucial for gaining muscle. Health experts have indicated that consuming more protein than your body burn is essential for optimal muscle growth.

Grass-fed lamb is an excellent source of selenium and zinc, important minerals that protect the body against free radical damage from weight lifting. The American Diabetic Association has indicated that grass-fed lamb is a lean meat which should be consumed in the amounts of 3-4 ounces per serving. The quality of protein in grass-fed lamb can stimulate energy-producing enzymes required to gain strength and muscles.

Pastured-Raised Chicken

Health professionals have confirmed that incorporating nutrient dense foods into your meal plan can help increase muscle mass. A 2010 study by the National Institutes of Health has shown that pasture-raised chicken usually has higher nutrient quality. Pasture-raised chicken is loaded with niacin, protein, selenium, vitamin B6, phosphorus and much more.

Niacin is a powerful vitamin that provides energy for your muscles. Niacin can be stored in muscles and it gives you the power you need to improve exercise performance. Niacin can also protect your body against excessive muscle damage.

Protein is an organic nutrient compound that helps the muscle building processes. Protein provides extracellular fluid in muscle cells and helps muscle cells to swell leading to muscle growth. A 2015 study by the National Center for Biotechnology Information has confirmed that protein helps in muscle development.

Researchers speculate that components in soybeans can provide better muscle support than supplements. The key minerals in soybeans can help to build strong tissue and muscle.

Soybeans

The isoflavone phytonutrient in soybeans has been confirmed to protect the body from an exercise-induced tear. The vitamin K content of soybeans can benefit your body with respect to bone health. It can heal muscle pains and prevent the risk of osteoporosis.

The high level of molybdenum in soybeans is crucial for sulfur balance throughout your body. Molybdenum can equally help detoxifies the liver from harmful chemicals and toxins.

Copper plays an important role in producing energy that will improve muscle cells and fitness performance. Research shows that 3 cups of soybeans per week can significantly improve your muscle mass.

Tuna

Tuna is a delicious fish you can include in your diet for good health. Tuna contains great minerals that promote strength, energy and healing. Research has shown that selenoneine, unique mineral selenium in tuna can stimulate red blood cells and move oxygen from the lungs to the muscles.

Health specialists have shown that intake of tuna can reduce muscle loss. A university study has confirmed that adding a tuna fish to a 5-week high-intensity interval exercise can increase body mass by about one pound.

Tuna is rich in omega-3 fats, which help prevent excessive inflammation that may occur after weight lifting. It has been shown that omega-3 fats in tuna can help prevent the risk of blood vessel clogging and heart-related conditions.

The vitamin B12 found in tuna provides great support for bone health. Research has confirmed that lack of vitamin B12 can result in increased risk of osteoporosis.

Shrimp

Shrimp is a health-promoting shellfish you can’t afford to ignore on your journey to muscle building. Shrimp is rich in cobalamin, selenium, protein, copper, zinc and more. The copper in shrimp helps regulate oxygen metabolism and give strength to your muscle.

The hemocyanin in shrimp, a copper-containing protein can strengthen your tendons and boost energy to lift stronger weights. The antioxidant compounds in shrimp can protect your muscle cells from unwanted damage caused by exposure of oxygen-containing molecules.

A recent study has shown that shrimp contains astaxanthin, a carotenoid compound that improves the musculoskeletal system. Astaxanthin can reduce the risk of certain diabetes-related conditions. Shrimp is a low-calorie food you can incorporate in your meal plan to maintain your weight and physical structure.

Watermelon

Watermelon will provide you with adequate hydration which is important for muscle building. Watermelon is loaded with useful nutrients such as vitamin C, copper, biotin, pantothenic acid and more.

Researchers have shown that regular consumption of watermelon can increase strength and reduce the risk of post-exercise oxidative stress among athletes. The phenolic phytonutrients in watermelon inhibit the effect of lipid peroxyl radicals which leads to cardiovascular disease.

Even cucurbitacin E found in watermelon can prevent unwanted inflammation. The vitamin C content in this fruit will improve your body structure and bones.

Kidney Beans

Kidney beans are an excellent source of protein, which is essential for muscle growth. A cup of kidney beans can restore lost energy and stamina. Research has confirmed that kidney beans can improve your heart health and regulate blood sugar.

Scientists have shown that manganese in kidney beans can boost your energy levels and improve fitness performance. Iron found in kidney beans is vital for transporting oxygen from your lungs to all your body cells.

Kidney beans are packed with magnesium, which enhances the flow of blood and nutrients throughout your body. Kidney beans have insoluble fibers that prevent the risk of digestive disorders.

Banana

You can reduce fatigue and strengthen your muscles with this wonderful sweet fruit. Bananas are loaded with minerals, vitamins and fiber. The potassium found in a banana can help prevent a gradual blocking of blood vessels which can arise as a result of weight lifting.

Health experts have indicated that the combination of potassium and magnesium in a banana can lower high blood pressure. A recent study shows that athletes who consumed a diet high in potassium and magnesium have a reduced risk of risk.

Banana can help weightlifters to prevent the risk of muscle cramps. Consumption of one or two bananas prior to weight training will definitely boost your performance.

Pineapple

This cylindrical shape fruit has high amounts of nutrients that will help increase your muscle. Pineapple has a group of protein-digesting enzymes that reduce the breakdown of protein s in your muscles. You can find pineapple extracts in many popular muscle building supplements.

The manganese content of pineapple can supply you the energy you need to train hard. The National Institutes of Health has confirmed that consuming 3 or more servings of pineapple can improve your muscle cells.

Oats

Oats are popular whole grains with several nutrients that will benefit your body. Research has suggested that daily consumption of 1 cup cooked oatmeal after weight training can significantly improve your muscles. The unique fibers in oats can improve your digestive system and prevent gastritis.

They prevent the accumulation of food on the digestive tract thereby reducing the risk of belly fat. Oats have unique compounds known as saponins, which can stabilize your blood sugar levels and reduce the risk of chronic diseases.

The Nutrition Health and Examination Surveys suggested that weight trainers who consumed oatmeal on a regular basis have strong muscles.

Reference Links :
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/

Wholesome Healthy Foods For Weight Loss in 2019

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Do you know that being overweight or obese can increase the risk of several chronic medical conditions? A 2014 report by the National Institutes of Health has shown that overweight and obesity can result in chronic diseases. However, there are ways you can employ to naturally lose weight and keep them off.

Researchers have shown that with healthy foods, you can lose weight without starving yourself. If you are trying to lose weight but you’re not making any progress, the problem may be from your diets. For you to lose healthy weight, you must burn more calories than you eat.

There are several foods that contain certain compounds which can make you crave for more food. There are also some foods that are high in calories, which after consumption can increase your body mass index. The good news is that with healthy foods, you can reduce your cravings and caloric consumption throughout the day.

These healthy foods are packed with the essential nutrients and compounds that promote weight loss. Regular consumption of these foods can help you burn more calories every day.

Strawberries

Strawberries are among the most powerful berries you can use to improve your weight loss effort. They are rich in vitamin C, which has been shown to prevent excessive accumulation of toxins in the body. When the body accumulates too many toxic substances, it can lead to increased body weight. It’s advisable to eat strawberries on empty stomach because of its effectiveness in eliminating toxins and activation of metabolism.

Strawberries contain several polyphenol compounds that stimulate weight loss. Scientists have confirmed that polyphenols can make you burn more calories in a day. Strawberries can help reduce the risk of chronic inflammation, which is known to affect people who are obese. Apart from weight loss, strawberries can as well improve the regulation of blood sugar levels.

Avocados

are useful vegetables you can add to your meal plan to reduce excess body weight. Avocados have many essential nutrients that make them an outstanding food, both for weight loss and maximum health. The high levels of healthy monounsaturated fats in avocado play a major role in weight reduction. Researchers have shown that the healthy fats in avocados can improve heart health.

Regular consumption of avocados can help reduce your cravings for foods. It can also help reduce your cravings for late night snacking which leads to overeating. Many weight watchers are using avocados to keep their stomach full for many hours. Eating avocados in the afternoon will make you eat less for the next 20 hours.

Avocados can reduce the levels of oxidative stress, which contribute to excessive weight gain. The carotenoids found in avocados help in blood sugar control and insulin regulation.

Broccoli

If you want to lose weight fast, then be ready to consume at least one cup of broccoli per day. Broccoli is loaded with useful nutrients such as vitamin K, vitamin C, fiber, omega-3 fatty acids, protein and calcium. Omega-3 fatty acids are effective nutrients your body need in order to stay healthy. Researchers have shown that they can reduce the risk of diabetes, heart attack and obesity.

Lack of omega-3 fats can cause inflammatory responses that lead to weight gain. The kaempferol compound, a unique phytonutrient found in broccoli can boost metabolism and make you burn more calories.

The fiber found in broccoli can destroy fat particles and eliminate them from your system, resulting in fast weight loss. Broccoli is also high in protein, which has been shown to increase satiety.

Corn

Corn is a low energy density food you can add to your diet plan to reduce calorie intake. Corn is rich in fiber and can keep you full for longer period of time. The good part is that corn can increase your water consumption. Eating food that can make you drink a lot of water is a great way to lose healthy weight.

The fact that corn contains fiber, vitamin B3, pantothenic acid and manganese makes it an excellent food for weight loss. The carotenoid compounds in corn are known to increase weight loss in people who are obese. There are several antioxidant organic acids in corn that can lead to healthier and leaner body.

Cucumbers

Cucumbers which are scientifically referred to as Cucumis sativus can help fill you help up and control your hunger. Cucumbers contain useful nutrients your body needs for maintenance of good health. The lignans found in cucumbers have long been shown to play a major role in weight reduction. The lignans can discourage storage of excess fats in the body.

Apart from helping the body to lose excess fats, lignans can as well lower risk of several types of cancers. Cucumbers have anti-inflammatory properties, which help prevent excessive inflammation and obesity. When the body experiences inflammation for a long time, it can stimulate fat storage in different parts of the body.

Cucumbers are an incredible source of cucurbitacins, the most useful phytonutrients that clean the body from free radicals and promote weight loss.

Walnuts

Walnuts are weight loss friendly foods because they are rich in protein and healthy fats. They are loaded with compounds that can make your body to burn excess calories and shed some pounds. Walnuts are energy dense foods that keep you satisfied and make you eat less for the next 12 hours. You can substitute junk foods that lead to bloating with walnuts and see the progress you will make in your weight loss effort.

Walnuts are high in omega-3 fatty acids, molecules that are associated with greater weight loss and lower body fat. Scientists have shown that people who are obese tend to have insufficient levels of omega-3 resulting in more fat storage. Omega-3 fatty acids can regulate the metabolism of fat and boost the rate at which your body burn excess fat.

Walnuts can as well reduce the levels of bad cholesterol which promote obesity. Regular consumption of walnuts can supply your body with abundant omega-3 and help you maintain a healthy weight.

Grapes

Grapes are a low glycemic index food you can eat to reduce excess blood fats which causes weight gain. Most health experts have confirmed that grapes can regulate the levels of blood sugar and prevent obesity. Grapes have phytonutrients that increase insulin sensitivity and prevent excess sugar in the blood. When there is an excess sugar in the body, it can lead to overweight.

According to Centers for Disease and Prevention Control, you should consume at least 3 grapes per day for healthy weight management. The phenolic acids in grapes can burn and stop the storage of fats in your body. Regular grapes intake can also reduce the risk of excessive inflammation which causes weight gain.

Tofu

Tofu is a nutritious food produce from soybeans and very high in calcium. Researchers have shown that calcium can activate the fat burning process. Tofu has antioxidant which reduces the levels of bad cholesterol in the blood. Adding tofu to your meal plan is an important step you can take to avoid consuming more calories than you burn.

The soyasaponins found in tofu can reduce the risk of obesity and type 2 diabetes. Regular consumption of tofu can also stop the activity of cancer cells from doing more damage to the body. Tofu has been shown to prevent the deposit of excess fats in the fat cells.

Oats

Oats are whole grains you can incorporate into your diets to increase the rate at which your body burns fats. Oats contain useful nutrients that can make you feel satisfied after consumption. The beta-glucan in oats can prevent you from experiencing extreme food cravings.

Breakfast of oatmeal can help your body feel full all day and reduce the risk of overeating. The beta-glucan can also regulate the levels of blood sugar. Food experts have shown that oats contain water-soluble fiber; an important nutrient that quickly removes unwanted substances from your digestive tract.

A 2013 study by the National Institutes of Health has shown that oats can reduce the risk of obesity.

Whole Wheat

Whole wheat is an important grain you can consume on a regular basis to trigger fat burning hormone. Wheat comes in different forms, but for the sake of weight loss ensures you choose whole wheat because it carries complete nutrients. Unlike the refined wheat that has the bran and germ removed during processing.

Whole wheat is an excellent source of dietary fiber, manganese and copper. A 2005 report by the National Institute of Health has confirmed that dietary fiber can improve weight loss.

If you want to be successful in your weight loss goal, then ensure you are eating these foods. They have useful properties that make them an excellent food for weight loss.

Reference Links :
https://www.ncbi.nlm.nih.gov/pubmed/23371785 

https://www.ncbi.nlm.nih.gov/pubmed/15797686

Alternative Medicine Tips: Natural Healing Through Detox

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Living in an industrialized world exposes human beings to a variety of toxins on a daily basis. From smog and fumes to fluoridated water and synthetic medications, toxic buildup in the body is inevitable. Detoxification therapy aims to expel these toxins to reset your system and give the body a fighting chance against disease.

How Alternative Healing Works

Toxic substances and microorganisms can enter the body in many ways. They can be ingested through processed foods and chemically-treated water. Toxins in cleaning and cosmetic products can be absorbed by the skin, and polluted air simply through breathing.

When these toxins enter the bloodstream, they are filtered out by the liver. However, repeated exposure can overload the liver and result in toxic substances being sent back into the bloodstream, causing all sorts of health problems.

Detoxification therapy uses water and nutrients to not only boost liver function, but also to flush out toxins from the system. By eliminating poisonous particles and giving the body disease-fighting nutrients, health improves.

Types of Detoxification Therapy

There are a few effective ways to detox, some easier than others. Patients can practice most of these therapies at home but it is advisable to do it under the supervision of a professional. This is especially true for people with diabetes, eating disorders and weakened immune systems.

Fasting

Fasting is commonly done for religious and spiritual reasons. However, this practice has proven health benefits. Refraining from food for lengths of time has also been shown to improve dietary habits in many patients.

Physiologically, fasting allows the body to naturally excrete existing toxins without adding new ones. Tissue oxygenation increases and energy levels are boosted. Fasting also encourages the metabolizing of blood fats. This action also prompts chemicals stored in fat to be released and eliminated.

Another huge benefit of fasting is its effect on the immune system. As the transportation of white blood cells improves, immunity is strengthened. Fasting also promotes awareness of dietary and lifestyle choices in patients.

Intermittent Fasting

Intermittent fasting is a diet phenomenon mostly used for weight loss. It is an eating pattern where meals are consumed in 8-hour intervals. For instance, if you eat breakfast at 8 am, your next meal will be at 4 pm. Some prefer to skip breakfast and have lunch and supper instead.

Another version of intermittent fasting is the 5:2 diet. 5 is the number of days you will eat normally, usually three meals a day. You are then required to fast 2 days out of the week, consuming only water, unsweetened drinks and a low-calorie meal for supper.

Water Fasting

With water fasting, you are only allowed to consume water and unsweetened teas for 24-36 hours. The water fast is followed by a diet of raw foods such as fruits, nuts and steamed vegetables.

Juice Fasting

A more tolerable version of a liquid fast is juice fasting. Like water fasting, patients can drink unsweetened fluids for a day or two. Juice must be freshly squeezed. Store-bought varieties are not permitted as they contain high amounts of preservatives and refined sugars. This form of fasting is highly recommended as it produces the least symptoms and/or side effects.

Detox Diets

The typical detox diet consists of fresh fruit, vegetables, grains, nuts and water. It is essentially a fresh food diet and can be just as effective as fasting. The goal of detox diets is to pump nutrients into the body; food free of artificial ingredients that burden the system.

There are hundreds of detox diets available for download on the Internet. However, it is simpler and safer for patients to visit a farmer’s market and buy fresh produce and meats. Food should be boiled, grilled, baked or steamed. No fried foods. Adding sauces, salad dressing or seasoning is to be avoided, with the exception of salt and pepper.

Liver Flush

Alternative medicine practitioners strongly encourage doing a liver flush twice a year. A common way to cleanse the liver is to drink salt water before bed. This method, however, is not for everyone.

If patients cannot stomach salt water, there is an alternative mixture that works just as well. Mix 2 cloves of garlic juice, 1 tablespoon of virgin olive oil, a few drops of ginger juice and a cup of freshly-squeezed lime or lemon juice. Drink this first thing in the morning, wait an hour and have a cup of herbal tea.

Detox Tips

Practitioners suggest light stretching and breathing exercises to patients to supplement their detox efforts. Herbal teas are also recommended to prevent nutrient deficiencies. Other complementary therapies to try include hydrotherapy, colonic irrigation, aromatherapy and manual lymphatic drainage.

Professional Detoxification Therapy

Detoxing at home can be challenging, especially with little or no guidance. Patients can always consult an alternative practitioner for professional detoxification services. Chelation therapy, hyperthermia and colon irrigation are just a few of the many therapies available. Professionals can also create personalized meal plans and fasting schedules.

Regardless of which detoxification therapy is used, patients should make sure they stay warm throughout. Hydration is paramount. Please be mindful of possible side effects of detoxification, which include changes in energy levels, concentration and mood.

Conditions Treated by Detoxification Therapy

Most of the benefits of detoxification are unseen. Patients just notice improvement in general wellness but there is a lot more that happens beneath the surface. Detoxing regularly can help relieve:

• Frequent headaches

• Allergies

• Acne

• Digestive difficulties

• Insomnia

• Ulcers

• Hemorrhoids

• Psoriasis

• Joint and back pain

• Unstable moods

• Respiratory infections

Preparing for Detoxification Therapy

Many people make the mistake of starting detox therapies suddenly. Failing to prepare only makes detoxifying harder and increases the chances of discontinuing the program before it produces real results.

The best way to prepare for detoxification therapy is to ease into it. If a patient is about to go on a fast, he or she must practice going without food for a few hours at least 2 weeks before the actual fast begins.

If the plan includes following a fresh food detox diet, more vegetables should be added to meals. Seasoning can be reduced gradually and a fruit snack enjoyed once a day. You can also increase water intake by drinking one more glass each day.

Exercise routines must be modified when fasting or dieting. Lowering the intensity and shortening the length of training sessions is recommended. If it a liquid fast, exercise should be limited to stretching.

It is always good to filter drinking water. You can also get an air filter in the home or place plants around the living space to absorb harmful gases.

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Here we will provide you with the best Health and Wellness Tips and Tools to Live a better life.