Archive | February, 2017

Healthy Eating – Three Healthy Cooking Methods to Use

As you go about planning and preparing for your healthy eating program, one aspect you are going to want to start paying attention to is how you are cooking your food. The fact is, you can select the healthiest foods but if you are not cooking them in a manner to help keep the total calorie count down while also ensuring they maintain their nutritional density, those healthy foods are not going to do you much good.

Fortunately, there are several excellent methods of cooking you can utilize. Here are a few of the top choices…

1. Stir-Frying. Stir-frying tends to be one of the top methods you can use because firstly, it keeps food in the lower calorie range. Sure, you may use a little oil to stir-fry, but you won’t need near the same amount as you would if you were deep-frying. Stir-frying keeps the total fat content down.

Even better, you can stir-fry using non-stick cooking spray and a little low sodium chicken broth as well if you prefer.

Second, stir-frying only cooks the foods for a few minutes, so you are not at risk of losing a lot of the nutritional density either. Cooking this way makes it a win-win for anyone hoping to stay healthy.

2. Steaming. Steaming is another healthy cooking method that can be used. Here again, no added oils, butter, or other condiments are needed – it is just the food and hot water.

What is also ideal about steaming compared to boiling, is the food won’t touch the water. Therefore, there is a lower risk of the nutrients leeching into the water. This means you should see improved overall nutritional benefits from meals cooked through the steamer.

3. Grilling. Finally, grilling is the last healthy technique you will want to consider using when cooking your meal. Grilling is particularly useful for cooking fattier versions of meat because as you grill, the fat will just drop off the meat rather than being reabsorbed into it if you were, say, stir-frying or baking.

Grilling requires minimal condiments as well. However you can brush on a little low-carbohydrate BBQ sauce, an olive oil marinade, or any other light seasoning your prefer. Since you are only using a little to prevent the sticking of food and to help boost the flavor, you really will not be increasing the total calorie or fat content to a significant degree.

As you plan your meals, consider these cooking techniques. They are the best ways to go about preparing your food to help you stay or become healthy

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Bodybuilding History Timeline

To understand bodybuilding you need to take time to look back at the history of it how far it has come in the past century. Bodybuilding in the modern evolution started in the 1890’s with Eugene Sandow; who is crowned at the Olympia every September as a world champion. Cultures as a whole started looking at the weight lifting and strongmen as a chance to issue challenges to each other by seeing who could out-lift the most on many levels. This is where power lifting competitions exemplify this challenge and competition at its finest. Nevertheless, symmetry was not a concept known at this point in time, but was soon to have emergence with Eugene Sandow. Sandow himself started in Europe as a strongman before traveling to America in the 1890’s.

Sandow promoted bodybuilding and also published the first magazine of the time promoting the sport called, “Physical Culture”. Sandow happened to suffer a brain hemorrhage when he tried to pull a car from a ditch to show his prowess in physicality. Sandow had the chance to judge the first bodybuilding contest before his untimely death. The first show was called “The Great Show” in 1891. Prize money back then was $2,500 and a gold Sandow statue. Judging criteria was laid out so that points would be awarded for showing more than just size, they included; general development, balance of development, condition and tone of muscle tissue, general health and condition of the competitors skin. The first Sandow statue went to a man named William Murray of Great Britain. After this bodybuilding competition, it became increasingly more popular.

This was the time when the cartoon “Hey Skinny…yer ribs are showing!” became popular. We have all seen this cartoon at some time, where a skinny guy with a cute girl on the beach is picked on by the big guy with muscles. The big guy kicks sand in the wimp’s face and then he takes his girl. This has become the stigma over the years for the big guy. This has been known as the most successful advertising campaign in history. By the end of the 1920’s we had barbells, dumbbells and other exercises that led to more muscular development in present day. On the California coast from the 1930’s to the 1970’s you would see weight lifting on the beach become increasingly popular; where at the top of the list is muscle beach in Venice.

Competition intensified when the Amateur Athletic Union brought in Mr. America in 1939; where the participants would demonstrate athletic skills and were advised to get in the best possible shape to help their chances of winning. John Grimek the first Mr. America was advanced in muscle development and won the award the second year as well. He became a new idol; one where the fitness role takes a new direction in physical development and improvement overall. Steve Reeves and Clancy Ross were both big time names during this time; although some still were skeptic about the sport of bodybuilding.

Early world known names include the greats, Frank Zane, Bill Pearl and Sergio Oliva. Ben Weider the figurehead for present day bodybuilding was the influence in forming the IFBB (International Federation of Bodybuilders) in 1946. The competition that is known to all at this time is the Mr. Olympia started in 1965 by Weider and the IFBB. The 1960’s would mark the time the biggest bodybuilder in history comes to light. Arnold Schwarzenegger in 1967 started his reign with winning the Mr. America title and dominated the bodybuilding world where he would go on to win the Mr. Universe five times and Mr. Olympia an astounding seven times. Bodybuilding grew in the 1970’s Arnold and other stars like Zane, Draper and Feriggno. While the muscular body gained in popularity, the gym world gained momentum and people realized this is a very lucrative business to be in.

The 1970’s brought dominance for bodybuilding and the IFBB. The federation decided to make bodybuilding a legitimate sport when enough competitors in over 100 countries became known. By this time bodybuilding had become a multibillion dollar industry. Currently we have seen many major names come into the world of bodybuilding such as Sylvester Stallone, Chuck Norris as well as Ben Johnson and Carl Lewis. Right training and dieting have become central to everyday life for more than four billion of the world’s population. Competitive bodybuilders are at their all time largest, finding new ways to increase muscle size as well as finding this can be a career choice. In the 1980’s we had the chance to see steroids come to the light and put a black eye on the sport of bodybuilding. The physiques improved due also to advances in training and strategies. We saw Lee Haney win seven Mr. Olympia awards with his physique around 240lbs and be larger than any other bodybuilder at that point where we now see many pushing close to 300lbs. When Haney retired he had beaten down Arnold’s records and many believe to be the largest name in bodybuilding. We now have very public figures in bodybuilding such as reigning Mr. Olympia Jay Cutler, former king of bodybuilding Ronnie Coleman and Gunter Schlierkamp who moved his way into the world of film. Bodybuilding competitions continue to be popular and inspirational to many fans.

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Suffering From Low Energy And Fatigue?

Fatigue can give a mixture feeling of wariness, tiredness and in general a lack of energy. There are many causes for low energy. It could be as simple as putting more energy into your daily life to become more active, the less movement or exercise your body gets the more energy it can lose.

Being low on energy the most common one is nutrition. However, if fatigue is not willing to go away after having made changes to your nutrition and activity plan, than it could be caused by any underlying medical problem and best see a doctor. There are many ways to give yourself back the energy or replace the one you lost. No matter what age, deficiency can happen to anyone and quicker than you think.

The Cause Of Deficiency

According to research people over 60 are more likely to have higher deficiency levels. The reason behind this is, the absorption rate lowers as we get older. The body requires more effort to absorb nutrition. Unfortunately the larger percentage of food our body receives is missing of vital nutrients. The main bulk of food people eat is over processed, loaded with sugar and low on nutritional values.

To continue a diet where the bigger percentage intake is over processed and refined food, this not only will bring on low energy and fatigue, it will weaken the immune system, opens the body’s defence for any type of illness. Refined foods are full of chemicals, food colourings and loaded with preservatives. Adding to this is pollution, stress, anxiety, which all of them drain your body of energy. A sudden rise in temperature and humidity will also give that feeling of low energy. As your body adjusts to the new temperature this will quickly go away and is not any type of deficiency.

How To Fix The Problem

As mentioned before, absorption is often the issue as we age. In our diet most likely are missing some minerals and vitamins and this might be one of the causes by not having the right absorption. Blockers: It is known that certain drugs and medication can block your body’s vitamin intake, and prevent therefore proper absorption.

What does help absorption and low energy is a particular vitamin belonging to the vitamin B group Menthylcobalamin B-12. Do not confuse the name with Cyanocobalamin; avoid them and take only Methylcobalamin B-12, (methyl B-12).

This vitamin B-12 is not only for energy, it is an important nutrient to carry oxygen throughout the body. This also helps replacement of red blood cells and as well helps the nerve system. Vitamin B-12 deficiency is more common in vegetarian and vegan’s diets because of restrictions in varies foods.

What can go wrong with nutritional supplements? The most commonly available form of vitamin B-12 and many others on the market is the cheap synthetic form that’s bound to a cyanide molecule. The name is cyanocobalamin used in cheap vitamins made by pharmaceutical companies and sold in grocery stores and supermarkets. Cyanocobalamin is a cheap synthetic chemical made in a laboratory, it has no natural ingredients. This type of vitamin is up to 80 percent cheaper than natural higher quality ones.

Not all products are labelled correctly but if you see the name cyanocobalamin on it throw it in the bin. At least, this vitamin comes straight from nature: Vitamin D from the sun. This vitamin is often not recognised as of importance but it is a most vital vitamin for absorption, general health and wellbeing. Vitamin D levels can influence as many as 400 genes in your body. The sun’s derive of vitamin D is the best of them all. Although, important to note: If your vitamin D level is low this means your skin is most sensitive to the sun. Therefore build up to sun-exposure gradually over time.

Make Changes

First thing first: Make changes to your diet without going overboard. It is important being able to sustain the changes you make. Modern medicine does not offer many solutions to the problem of being burned out and tired. Many supplements sound great on paper but fall short in doing what they supposedly should.

Stay with the natural solution to increase energy and vitality. Best to choose foods that have a high nutritional value, looking for food you can eat for energy. Such as healthy fats, food that contain iron, increase your magnesium intake, get lots of sleep and have less caffeine.

As an example: In your diet you may eat plenty such food as meat, lamb’s liver, eggs, poultry, dairy products, milk, herring, mackerel, seafood which are rich in B-12. Although, regardless of this, you may still need a B-12 supplement because of low absorption of your gut and body. As well, consume a diet with complex carbohydrates such as vegetables, fruits, sweet potatoes, brown rice etc. For a snack eat plain Greek yogurt, fruits of your choice, hand full of mixed nuts, which have healthy fats but won’t put on any weight.

These are some of the changes you can make. Such changes not only solve your energy problems, they also improve your health overall.

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