How To Supercharge Muscle Growth With Workout Nutrition !

If you ask most bodybuilders to write down their daily diet and supplement regimen you will most likely get a detailed account of when every gram of protein is eaten and when every supplement is taken. Most serious lifters are meticulous about precisely timing every nutrient to make sure that their body will not have to go a second without the nutrients it needs. Some even wake up in the middle of the night to have a protein shake.

However, most bodybuilders tend to ignore the most important times to take in protein, which are before, during, and after a workout. Not only are these the best times to take in protein, but these are also the ideal times to take in many of the other vital nutrients and supplements that your body requires to build muscle.

During training, your body is primed to soak up anything that is in your bloodstream like a sponge. When certain nutrients are taken at specific times they can have an amazing impact on hormone levels. For a natural bodybuilder, precisely timing workout nutrition will help build more muscle and cut more fat than you ever thought possible.

The best method to ingest workout nutrition is to do it in three different protein shake mixtures. One about ten minutes before training, the second sipped on during training, and the third consumed immediately after training. Nearly every time one of my clients or I train, someone asks “Dude, what’s in those shakes you’re always drinking?” I know that they are hoping I will tell them about a secret new supplement that adds 20lbs. of muscle in a month.

I love to watch disappointed looks wash over their faces as I explain to them exactly what is in each shake. They don’t realize the effects that these “super shakes” can have on muscle growth, and I do not wish launch into an overly wordy lecture in the middle of my workout to convince them how important these shakes are. Here is what you will want to put into your workout shakes.

 Carbohydrates

This is the first ingredient you will want to put into your shakes. I know that many of you are already panicking because I did not list protein as the #1 ingredient. Don’t worry… Protein will be included, but I want to emphasize that the carbs in these shakes are every bit as important as the protein.

To understand the importance of the carbs in these shakes, you must first know how your body uses different forms of energy during a set. To lift a weight your body first requires energy. Adenosine Triphosphate, or ATP, is the only source of energy that can drive your muscles to contract. Unfortunately, your muscle only stores enough ATP to support muscle contraction for a few seconds, therefore it must be replaced.

If it is not replaced muscle contraction will stop, meaning your set is over. Luckily your body replaces your ATP stores by breaking down creatine phosphate (CP). This releases energy for fast replenishment of ATP. Your muscle stores enough CP for about 8-12 seconds of maximal effort. When CP stores run out our body switches to glycolysis.

This is when your body uses stored glycogen (carbohydrate stored within the muscle) and blood sugar to replace ATP stores. Your body repeats this process for every single set that you perform in the gym. Carbs come into play during glycolysis. In between sets, muscle cells use the glycolytic pathway to restore ATP. You can preserve muscle glycogen and stay strong throughout your workout by having carbs before and during your training.

How much of a difference can this make, you ask? Well, you can prevent muscle glycogen decline by 50%. You may be wondering, “How does this help me get big? “ Preventing glycogen decline allows you to train with maximum intensity throughout your entire workout. In other words you don’t tire as your workout progresses, your weights go up, and you get a better pump.

Carbohydrates are sounding better and better by the minute. Carbs are also useful post workout for this very same reason. If you can restock your glycogen levels immediately after your workout you are setting yourself up for a better workout tomorrow. This is especially important when on a calorie restricted diet.

Besides giving you energy to keep intensity at a high level during your training, carbohydrates also affect your hormones, most notably, insulin. People who tout low carb diets are quick to tell you about the evils of insulin. Granted, chronically high insulin levels can lead to decreased fatty acid breakdown and, of course, fat gain. You simply need to know how and when to raise your insulin levels to use it to your advantage.

Insulin increases protein synthesis and muscle building, which we know are very good things. One way it does this is by increasing transportation of amino acids from your blood stream to your muscles. Your body is in a very unique state during and immediately after resistance exercise. Immediately after a heavy set, blood flow to working muscles can increase by up to 15-20 times normal levels. So, increasing insulin levels will immediately shuttle any nutrients that are in your blood stream to the muscle being worked. Lastly, insulin will keep cortisol levels lower.

Insulin and cortisol have opposite effects on your body. Insulin is a storing hormone; cortisol is a hormone that breaks down muscle tissue. Not good. Since cortisol and insulin are opposing hormones, when one is high the other is kept at lower levels. This is how you can consume high levels of carbs everyday without gaining any fat.

Most of my clients gasp when I tell them how many carbs will be in their diet. They always think they will get fat. In fact, many of my clients can take in nearly as many carbs during contest dieting as they had during their offseason simply, by moving the majority of daily carbs to their workout shakes.
The question becomes which type of carbohydrate should you have to enhance these effects.  You’ll want carbs that are high on the glycemic index since these will spike blood sugar quickly, therefore, spiking insulin levels. The best kinds are dextrose and maltodextrin. The amount of carbs that you add to your shakes varies greatly depending on goals and individual body type. Between 20-60 grams per shake would be a good place to start.

  Protein

The next ingredient is, of course, protein. Protein should be added to these shakes since amino acids are the building blocks of muscle. Protein is made up of different amino acids. As previously discussed, insulin increases amino acid transport and absorption to working muscles. It makes sense that this cannot happen if there are no amino acids in your blood stream to store when insulin is being released. This is why you will want protein in your shakes before and during training.

Protein becomes especially important after your workout. After training your muscles are in a catabolic state, which means muscle is being broken down. Your main goal is to switch from a catabolic state to an anabolic state, which means muscle is being built. The period immediately after training is commonly called the anabolic window. This is because after training your muscles are very sensitive to nutrients for approximately 2 hours.

When a protein/carb mixture is taken immediately after training protein synthesis can increase up to 300 percent. If you wait until 3 hours after your workout to drink the same protein/carb mixture, protein synthesis will only increase 12 percent. YIKES! That shows you how crucial timing is in your diet. You will build 25 times more muscle if you have your shake immediately after a workout as opposed to 3 hours later.

Since timing is so important, we want a form of protein that digests rapidly, just like we wanted a quick digesting carbohydrate. Whey protein works best since it gets to your blood stream faster than any other protein. As with carbs, the amount of protein that you add to each shake will vary depending on many factors. Start within a range of 15-30 grams.
 
Creatine

Creatine Monohydrate may be the most popular bodybuilding supplement on the market. We already discussed how creatine phosphate is broken down during training and used for immediate energy. Supplementing with creatine will ensure that creatine levels will remain high. This will allow you to lift heavier weight for more reps. Of course; this is a good thing and can lead to significant growth over time.

Since the high glycemic carbs within the shakes will raise insulin levels, the creatine in your bloodstream will be transported into your muscle tissue along with the amino acids that you have ingested. Therefore, the effects of creatine become enhanced when added to a protein/carb mixture. By adding creatine to your workout shakes, instead of taking it at other times during the day, you will get the best bang for your buck.

There are many forms of creatine on the market but creatine monohydrate is not only the most cost effective but it has also been proven to be more effective than other form of creatine. Start with 5-10 grams of creatine monohydrate in both your pre-training and post-training shakes.
 
Glutamine

Glutamine has been a staple in bodybuilder's supplement arsenals for years, and for good reason. Glutamine is the most abundant amino acid in the body comprising about 50% of the free amino acids in the blood and muscle. Glutamine is considered a conditionally essential amino acid, meaning your body can create its own glutamine from other amino acids. However, during times of stress, such as training, your body cannot create adequate amounts and additional glutamine may need to be supplied through diet.

There are two main functions for glutamine within the body. The first function is to serve as a precursor in the synthesis of other amino acids, and the second is to be converted to glucose for energy. During training it is important to consume glutamine because it will slow muscle catabolism by preventing the breakdown of your body’s intramuscular stores of glutamine and BCAA’s.

Glutamine will also positively affect hormone levels during and after training. When added to a protein/carb mixture, glutamine will elicit a greater insulin response than with protein and carbs alone. This will help restock glycogen levels both within muscle tissue and in the liver.

As stated earlier, restocking glycogen levels post workout will help fuel an intense workout tomorrow. In addition to increasing insulin levels, glutamine also increases growth hormone levels when added to workout shakes. Some studies have even shown that glutamine may be able to up-regulate other anabolic hormones. The effective dosage for glutamine is between 2-5 grams added to each of your three workout shakes.  Start with the lower dosage and slowly work your way up.
 
Branched Chain Amino Acids - BCAAs

The last on the list, but perhaps the most important ingredient to add to your shakes is Branched Chain Amino Acids (BCAA’s). The three BCAA’s are leucine, isoleucine, and valine. It has long been known that supplementing with BCAA’s helps to mitigate muscle tissue breakdown during exercise. This is because unlike other amino acids, BCAA’s are metabolized in the muscle tissue rather than the liver and during exercise they are broken down and metabolized for quick energy.

Newer research is now showing that taking BCAA’s before, during, and after training can have a profound effect on your hormones as well. In a recent study, it was shown that when athletes were given BCAA’s prior to training, post workout testosterone levels remained elevated for several hours, whereas the control group noticed a significant drop in testosterone once training ceased.

The same study also noted that the BCAA group had higher insulin levels than the placebo group, and by now it should be clear how important insulin is during training. BCAA’s also appear to keep cortisol levels lower when taken during exercise, which further prevents muscle tissue breakdown.

It has also been shown that when combined with a calorie restricted diet, BCAA’s have the ability to reduce abdominal fat more than calorie restriction alone. Since BCAA’s have the unique ability to boost muscle building hormones and cut fat this make them ideal when preparing for a competition or just trying to lose a little body fat.

Additionally, some of the most exciting discoveries about BCAA’s, and in particular the amino acid leucine, have only come about within the last couple of years. Amino acids have long been known to be substrates for protein synthesis, but more recent studies suggest certain amino acids can actually influence gene expression. Leucine has been shown to directly increase protein synthesis through the mTOR pathway.

The mTOR is located within the cells and is responsible for detecting an excess of amino acids. Though this process is not entirely understood, mTOR pathway has been discovered to be extremely sensitive to the amino acid leucine. Recent tests have shown that when leucine is taken orally it interacts with the mechanism of mTOR, protein synthesis increases, and cell growth occurs. This is really exciting as leucine may be able to; in essence, flip on your muscle building switch.

Although this is fairly new research, leucine may prove to be one of the most powerful muscle building tools bodybuilders have at their disposal. Overall, BCAA’s and leucine will positively affect athletic performance, increase protein metabolism, and will decrease body fat. The recommended dosage for BCAA’s is between 2-5 grams added to each of your three workout shakes. Once again, start at the lower end and work your way up.

There you have it, no secret supplements or magic potions. These five ingredients, when taken together and timed correctly, will have a synergistic effect on muscle growth. Whether you are a competitive bodybuilder or a weight lifter who wishes to gain as much muscle as possible, adding proper workout nutrition to your training will be the key to push your muscle gains to the next level.

Most will settle to just have a protein shake after they finish training. If you truly desire to build a physique that stands out, you can and must do better. So train hard, keep the shakes coming in, and try not to laugh when you see someone drinking only whey protein after their workout.

Remember: A Healthy mind needs a healthy body (and a good looking one too) Keep training !

Vegetarian Breakfast, Lunch, Dinner And Snack Recipes !

Some time ago I promised to publish a vegetarian post again and so I will, I would like to mention to all the meat eaters out there that these foods will definitely taste good for u too. You may combine them with some lean beef and your tummy will thank you later.

Below are some breakfasts, lunches, dinners and snacks for a vegetarian weight loss meal plan.

There are quite many, so you can combine them together.

 Breakfasts

Poached egg and tomato on toast (195 calories)

1 poached egg, 1 slice wholemeal toast with 1tsp low-fat spread and grilled tomatoes.

Cream cheese and tomato bagel (250 calories)

1 toasted wholegrain bagel with 2tbsp low-fat soft cheese and 1 tomato.

Shredded wheat and banana (255 calories)

2 Shredded Wheat with skimmed milk and 1 small banana.

Branflakes and fruit (255 calories)

4tbsp branflakes, 1 small banana, 1tbsp raisins and skimmed milk.

Fruity muesli (260 calories)

3tbsp sugar-free muesli, 3 dried apricots, strawberries and skimmed milk.

Milkshake and fruit salad (260 calories)

Banana milkshake made by blending 150ml skimmed milk with 1 pot fat-free banana yoghurt and 1 small banana. Plus a bowl fruit salad.

Scrambled eggs on toast (280 calories)

1 slice wholemeal toast with 1tsp low-fat spread, 2 scrambled egg and grilled tomatoes.

Toast and peanut butter (285 calories)

2 slices wholegrain toast with 1tbsp peanut butter and 1 small glass of orange juice.

Fruit salad with yogurt and oats (345 calories)

Bowl of fruit salad, 1 pot low-fat natural yoghurt and 3tbsp oats.

Beans, mushrooms and tomatoes on toast (380 calories)

1 small can baked beans, 1 grilled tomato, grilled mushrooms and 2 slices wholemeal toast with 1tsp low-fat spread.

Lunches

Jacket potato with cottage cheese (295 calories)

1 jacket potato with 6tbsp cottage cheese and salad and fat-free dressing.

Hummus, crudités and pitta (300 calories)

1 wholemeal pitta, ½ small tub reduced-fat hummus and vegetable crudités.

Tropical fruity salad (330 calories)

Iceberg lettuce topped with 6tbsp low-fat cottage cheese, 2 chopped dried apricots, 1tbsp raisins, 1 chopped apple, 1 slice fresh pineapple and 5 crushed walnut halves.

Egg mayo and tomato sandwich (340 calories)

2 slices wholegrain bread filled with 1 hard boiled egg, 1 tomato and 2tsp reduced-fat mayo. Plus 1 pot fat-free fruit yogurt.

Italian salad (345 calories)

Large salad made from ½ small ball reduced-fat Mozzarella cheese, 2 tomatoes and ½ small avocado with salad leaves, basil and balsamic vinegar. Serve with a 5cm piece Granary bread.

Lentil soup and oatcakes (355 calories)

½ carton fresh lentil soup and 2 oatcakes topped with 2tbsp low-fat soft cheese and tomato. Plus 1 orange.

Greek salad wrap (365 calories)

1 large tortilla wrap filled with chopped lettuce, cherry tomatoes and cucumber, 50g crumbled feta cheese, 5 sliced olives and 1tbsp tzatziki.

Beans and cheese on toast (370 calories)

2 slices wholegrain toast with 1 small can baked beans and 1tbsp grated reduced-fat Cheddar. Plus a slice of canteloupe melon.

Cottage cheese and avocado on rye (385 calories)

2 slices rye bread topped with 6tbsp cottage cheese and ½ small avocado. Plus 1 bowl fruit salad.

Mixed bean salad (435 calories)

3tbsp each of red kidney beans, chick peas and cannelini beans with spring onions, cherry tomatoes, green pepper and fat-free dressing. Serve with mixed leaves and 1 wholemeal pitta.

Dinners

Creamy mushroom pasta (285 calories)

Fry 1 small onion, garlic and 1 small pack button mushrooms in a spray oil until brown. Add 150ml veg stock and 50ml dry white wine. Simmer until the liquid has reduced by half. Stir in 2tbsp low-fat soft cheese with herbs and 150g cooked tagliatelle. Mix, heat and serve with salad and fat-free dressing.

Veggie stir fry with rice (390 calories)

Stir fry made from a spray oil, 1 small pack of stir-fry veg and 1tbsp reduced-salt soy sauce. Serve with 8tbsp cooked brown rice. Plus 1 slice canteloupe melon.

Roasted vegetables (380 calories)

Place ½ red pepper, ½ green pepper, 4 thick slices aubergine, 1 sliced courgette and cherry tomatoes in a roasting tin. Brush with 1tsp olive oil and sprinkle with fresh basil. Roast until the vegetables are soft and browned. Top 1 thick slice wholegrain bread with the veggies and ½ small ball reduced-fat mozzarella cheese. Place under a hot grill until the cheese has melted. Serve with salad and fat-free dressing.

Stuffed peppers (425 calories)

Mix 4tbsp cooked brown rice with 1tbsp pine nuts and chopped spring onions, cherry tomatoes and 50g feta cheese. Cut 1 red pepper in half lengthways, deseed, then fill with the rice mixture. Cover with foil, bake until cooked and serve with salad and fat-free dressing.

Jacket potato with cheese and beans (440 calories)

1 medium jacket potato with 1 small can baked beans, 2tbsp grated reduced-fat Cheddar, salad and fat-free dressing.

Moroccan salad (475 calories)

Mix 8tbsp prepared couscous salad with cherry tomatoes, red onion, coriander, 3tbsp each of chick peas and kidney beans, lemon juice and 1tsp olive oil.

Cheese omelette (510 calories)

Omelette made from a spray oil, 2 eggs, skimmed milk and 4tbsp grated reduced-fat Cheddar. Serve with a 10cm piece Granary bread and salad with fat-free dressing.

Veggie fajitas (515 calories)

Slice ½ red pepper, ½ green pepper, ½ red onion, 1 small courgette and 1 carrot. Fry in 1tsp sunflower oil with cajun seasoning until soft and brown. Top 2 large flour tortillas with the veg and 2tbsp each of salsa and grated reduced-fat cheese. Roll up and serve with salad and fat-free dressing.

Egg Florentine (515 calories)

Top some lightly-steamed spinach with 2 poached eggs and 4tbsp grated reduced-fat Cheddar cheese. Place under a hot grill until the cheese has melted and serve with a 10cm piece Granary stick.

Vegetable chilli (530 calories)

Make a chilli using a spray oil, 1 small onion, 1 red pepper, ½ courgette, chilli powder, 1 small can tomatoes, 1 small can kidney beans, 1tbsp tomato puree and 150ml vegetable stock. Serve with 8tbsp cooked brown rice, 1tbsp soured cream and salad and fat-free dressing.
Snacks/Treats

Alcoholic drinks (100 calories)

150ml glass of dry white wine with soda water or red wine or 2 single measures (25ml) of spirits with diet or slimline mixers eg gin and slimline tonic or vodka and diet cola.

Healthy fruit pavlova (100 calories)

1 meringue nest filled with berries and 3tbsp low-fat natural yogurt.

Crisps (100-120 calories)

1 small packet of low-fat crisps or savoury snacks.

Tzatziki and crudités (135 calories)

½ small tub tzatziki with vegetable crudités.

Pitta and salad (160 calories)

1 wholemeal pitta bread with salad.

Fruit salad and yogurt (165 calories)

Bowl of fruit salad with 1 pot low-fat natural yogurt.

Vegetable soup and toast (175 calories)

½ carton fresh vegetable soup and 1 slice wholegrain toast.

Sunflower seeds (185 calories)

2tbsp sunflower seeds.

Nuts (195 calories)

15 unsalted almonds.

Branflakes with milk (225 calories)

5tbsp branflakes with skimmed milk and 1 orange.

Thank you Juliette Kellow for sharing these recipes with us !

Remember : A Healthy mind needs a Healthy body, Keep Training ! Tweet

Do Protein Shakes Really Help You Lose Weight ?

They’ve been touted as a quick fix for women who want to be healthy, but don’t have the time to prepare a full and wholesome meal every night. And with celebrity fans such as Gwyneth Paltrow extolling their virtues, protein shakes have experienced a huge boom in popularity.

But are the benefits of protein shakes so clear-cut? And can they really help you shed weight?


What's in a protein shake ?

 Protein shakes consist of powdered forms of protein such as soy or whey, which is a by-product of the cheese-making process. Flavouring is added to the powder so that when it’s blended with milk or water, it resembles a milkshake-style drink.

Recommended servings vary, but usually include about 20g of protein. The Federal Government recommends a daily protein intake of 46g a day for women and 64g a day for men.

Protein intake, alongside resistance exercise, has long been credited with increased muscle mass. However, US research by the journal Obesity in 2007 found that a protein-rich intake – such as the amount in a protein shake – can also help lower the levels of the hunger-stimulating hormone ghrelin, effectively suppressing the appetite.

Such studies have led to protein shakes being marketed as weight loss solutions to the masses, rather than just at the traditional audience of gym junkies and bodybuilders.

Not a gauranteed weight loss solution

However, experts say that just drinking protein shakes doesn’t guarantee weight loss or a more muscly physique.

If you’re just sucking down the shakes, that isn’t going to help. You must do resistance exercises alongside taking the protein shakes.


And he adds that a carefully planned diet can give the same benefits. Weight loss shakes have protein in them, but they’re also high in fibre. You can get protein naturally from dairy foods eaten at strategic times during the day and it will help you put on muscle mass and lose fat. Good natural sources are egg whites, dairy and meat.

You can get the same benefits as protein shakes from a holistic diet, so shakes aren’t necessary, but some people find them more convenient which is why they’re popular.

A balanced diet is still required

Protein can reduce appetite when its volume is increased in meals and it may help to reduce hunger pangs. But diets that use only protein shakes for weight loss only work because you reduce the amount of kilojoules you consume in a day.

It isn’t the protein in the shakes themselves that cause you to lose weight, but the fact that you’re eating less kilojoules often by cutting out carbohydrates.

While these kinds of diets can initially show a significant drop in weight, this is due to the water-loss in lean tissue.

It’s important to keep eating a balanced diet even if you’re consuming protein shakes. The main concern is that high-protein shakes may replace other valuable foods, such as fruit and vegetables, or other important nutrients, such as carbohydrates and fibre from the diet.

Remember a Healthy mind needs a Healthy body : Keep Training ! Tweet

Healthy Recipes After a Workout

My last post was about "14 Best Things to Eat After a Workout, and I promised that I will also share some recipes with these amazing foods.

Long story cut short, we all know that most healthy foods can be eaten without cooking them or having any trouble. But lets face it, we all love warm food and especially when we know that it is good for us. So lets get started.

I listed some of my favourites in the last post and I'm going to share some recpies what I like to cook for myself after workoing out, you won't be dissapointed.

1. Sweet potatoes:

a) Oven roasted sweet potatoe wedges:

Craving french fries? Whip up these oven-roasted sweet-potato wedges instead. A healthier way to satisfy those cravings, this recipe delivers more taste too, with a kick provided by mustard, garlic, and rosemary. Try them with a dip, as a snack all by themselves, or as a side dish; they pair particularly well with lamb.

Ingredients

    3 small sweet potatoes (about 2 pounds)
    1 1/2 tablespoons garlic-flavored olive oil
    1/2 teaspoon dry mustard
    2 teaspoons minced fresh rosemary
    1/2 teaspoon salt


Preheat oven to 450°.

Peel sweet potatoes; cut each potato lengthwise into 8 wedges. In a large bowl, combine sweet potatoes and remaining ingredients; toss well to coat.

Arrange potatoes in a single layer on a baking sheet. Bake potatoes at 450° for 30 minutes or until soft and lightly browned, turning wedges after the first 15 minutes. Serve immediately.

b) Curried carrot, Sweet potatoe, and ginger soup:

This dish is a great way to get more vitamin A and beta carotene. Both the carrots and the sweet potatoes deliver oodles of both, making this recipe particularly good for both your skin and vision.

Pair it with a whole grain baguette for a hearty and satisfying meal.

Ingredients

    2 teaspoons canola oil
    1/2 cup chopped shallots
    3 cups (1/2-inch) cubed peeled sweet potato
    1 1/2 cups (1/4-inch) sliced peeled carrots
    1 tablespoon grated ginger
    2 teaspoons curry powder
    3 cups fat-free, less-sodium chicken broth
    1/2 teaspoon salt

Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender. Add potato, carrots, ginger, and curry; cook 2 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt.

Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.

2. Quinoa:

a) Warm quinoa salad with Edamame & Tarragon:

Toasting quinoa gives it a slightly nutty taste, which complements the walnut flavor and brings out the lemony tarragon dressing. Try this salad over greens like arugula, Boston lettuce leaves, or wilted spinach.

Ingredients
1 cup  quinoa, (see Note)
2 cups  vegetable broth
2 cups  frozen shelled edamame, thawed (10 ounces)
1 tablespoon  freshly grated lemon zest
2 tablespoons  lemon juice
2 tablespoons  extra-virgin olive oil
2 tablespoons  chopped fresh tarragon or 2 teaspoons dried
1/2 teaspoon  salt
1/2 cup  drained and diced jarred roasted red peppers, (3 ounces)
1/4 cup  chopped walnuts, preferably toasted


 1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.

b) Toasted quinoa salad with Scallops & Snow peas:

Try this salad the next time you're craving something crunchy. Substitute shrimp or thin slices of chicken for the scallops to suit your mood.


Ingredients
12 ounces  dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)
4 teaspoons  reduced-sodium tamari, or soy sauce, divided
4 tablespoons plus 2 teaspoons  canola oil, divided
1 1/2 cups  quinoa, rinsed well (see Tip)
2 teaspoons  grated or minced garlic
3 cups  water
1 teaspoon  salt
1 cup  trimmed and diagonally sliced snow peas, (1/2 inch thick)
1/3 cup  rice vinegar
1 teaspoon  toasted sesame oil
1 cup  thinly sliced scallions
1/3 cup  finely diced red bell pepper
1/4 cup  finely chopped fresh cilantro, for garnish

1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.
3. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.

...

In order that this post won't get too long or longer than it is already, I would like to say that I love to eat eggs after working out as well. Recipes with eggs in them can be found in the "Healthy Breakfast Recipes" section at your right, and they are perfectly suitable for eating later than morning.

Remember: A Healthy Mind needs a Healthy Body, Keep training !

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14 Best Things To Eat After a Workout

So far so good.

The post I have been writing lately have included what to eat before you exercise, what to drink and foods for vegetarians and lactose intolerant.

Today I'm going to tell you 14 healthy foods to eat after you exercise to make that dream of yours to lose weight happen.

1. Eggs:
Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. Also, don’t let the Rocky movies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.

2. Quinoa:
For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fiber than brown rice, and requires less time to prepare.






 
 



3. Orange Juice:
Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. Orange juice also works well for protein shakes.





 


4. Kefir:
 Kefir, a fermented milk drink made from probiotic bacteria, has been growing in popularity, and rightfully so. Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its tangy flavor may take some getting used to, it mixes well with fruit, cereal and whey protein.

5. Bananas:
 Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.








6. Salmon:
Not only will you get a large dose of protein, but the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.







7. Blueberries:
 These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can triple your rate of recovery after intense workouts.

8. Whole-grain Pita and Hummus: 
 This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout.

9. Dried fruits and nuts:
 If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein.

10. Pineapple:
 Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue.

11. Sweet potatoes:
 Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium.

12. Kiwi:
Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness. Bonus tip: Don’t throw out the skin; it’s full of even more nutrients.

13. Water:
 This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

14. Most important: Eat something !
 Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing, your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working out goes a long way.






Remember: A healthy mind needs  healthy body ! Keep training !

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5 Natural Fat Burners That Help You Lose Weight !

Ever wish eating helped you lose weight? Wish granted! We've got the scoop on five superfoods that actually help shed pounds—and easy and delicious ways to add them to your diet.

Pears:


Why you need them: Pack the fruit bowl with pears if you want to lose pounds, reports a study out of the University of Rio de Janeiro. In the study, which was published in the journal Nutrition, women who ate three pears a day consumed fewer total daily calories and lost more weight than those who didnt. Rich in fiber (one pear packs 15% of your daily recommended amount), pears help you feel full and keep you from overeating.


Best way to work them in: Eat a pear before a meal to help curb hunger. Ditch the peeler, though; most of the fruits beneficial fiber is in the skin.

Grapefruits:

Why you need them: According to researchers at Scripps Clinic in California, eating half a grapefruit before each meal may help you lose weight—up to one pound a week—even if you change nothing else about your diet. The studys author, Ken Fujioka, MD, says a compound in grapefruit helps regulate insulin, a fat-storage hormone. “Anything that helps lower insulin can help people lose weight,” he explains. “Grapefruit seems to be one of those foods.”


Best way to work them in: Peel and segment; cut into chunks and add to spinach salad. Its also a great companion with shrimp or peeled, sliced jicama.

Almonds:

Why you need them: Eating a handful of almonds a day, along with a healthy diet, might help you zap fat, suggests research published in the International Journal of Obesity. Diet-study participants who ate almonds daily for six months lost 18% of their body fat. Those who followed a diet with the same amount of calories and protein but swapped almonds for an equal number of calories in complex carbs (like wheat crackers) lost only 11%.


Best way to work them in: Theyre a great at-your-desk snack—22 almonds add up to one serving. Another idea: chop them finely and add them to oatmeal or yogurt.

Chocolate:
Why you need it: Cant resist a little rich chocolate? No need to: Dark chocolate—and other foods high in antioxidants—may help prevent the accumulation of fat cells in the body, a precursor to heart disease and obesity, according to new research from Taiwan published in the Journal of Agriculture and Food Chemistry.


Best way to work it in: Melt a half-ounce of dark chocolate in the microwave for 30 seconds and spread it on half a graham cracker; its just 98 calories.

Navy beans:
Why you need them: Theyre loaded with resistant starch, a powerful fat burner (one half-cup serves up nearly 10 grams of resistant starch). If you eat navy beans and other foods rich in resistant starch at just one meal a day, youll burn 25% more fat than you would otherwise, according to researchers at the University of Colorado.


Best way to work them in: Saute diced onion and garlic in olive oil, add two cans of drained navy beans; puree and serve.





Remember, a Healthy Mind needs a Healhy body ;) Tweet

From Junk Food to Healthy Meals, How ?

A diet consisting of junk food has too much saturated fat, cholesterol and sodium. These increase your risk of heart attack, stroke, cardiovascular disease, high blood pressure and other health conditions. Becoming a junk food addict is easy with the convenience of pre-packaged and fast foods. Kick your junk food addiction and start cooking healthy meals to improve your well being.

• Toss The Junk : Go through your pantry and throw away all the junk food. Do not eat it to avoid waste; this is feeding your addiction. If you can't stand throwing it away, give unopened foods to a charitable organization. Get rid of junk food at your place of work, in your car and anywhere else you have a stash. Keeping junk food out of sight is the first step to beating your addiction.
• Preparation: Cooking healthy meals is a challenging task without the right ingredients or recipes. Browse cookbooks and online sources for meals that focus on healthy ingredients. Recipes based around vegetables, fruits, lean meats, legumes and whole grains are ideal. Select seven recipes, make a list of the required ingredients and head to the grocery store. Stay focused on your list, avoid the snack aisles and leave with only the ingredients required for the meals. Repeat this process when you run out of ingredients and recipes to prepare. Save recipes you particularly enjoy -- having personal favorites makes cooking and eating healthy meals more rewarding.
• Cooking: Prepare the recipes as needed for the next week. When you cook a meal, taste it as you go and adjust the seasonings to your preferences. Enjoying healthy food is an important element of switching your diet. If you do not like what you're eating, you're more likely to revert to bad habits. Package leftovers in airtight containers and refrigerate them for later. Having leftovers on hand substitutes for quick junk food snacks. Make meals to take to work as well. Having prepared food ahead of time will keep you away from the vending machine and out of the drive-through.
• Eating Out: Avoiding junk food doesn't mean you must turn your friends or family down when they invite you out to eat. However, you should plan your meal before you get to the restaurant. Locate the restaurant's website and pick the healthiest meal option. When you find yourself in front of the menu, set it to the side of the table and stick to your preplanned dish. This prevents you from making unhealthy, impulse decisions. When your meal arrives, ask the waiter to place half of it in a to-go container. Most restaurant portions are too much for one sitting. The leftovers make a nice treat for later, relieving you from cooking your next meal. Taking a break from cooking every now and then keeps you from getting burnt out.

References:
MayoClinic.com: Nutrition and Healthy Eating
Reuters: Junk Food Addiction May Be Clue to Obesity
MayoClinic.com: Heart-Healthy Diet

The Top Five Vitamins You Should Not Take

I used to take vitamin supplements almost every day. Taking vitamins seemed like a good idea: after all, we know that vitamins are essential for life, and vitamin deficiencies can definitely hurt you.  I always thought that vitamins were an inexpensive way to get a little bit healthier.



Millions of Americans apparently agree with me. Close to half of the population in the U.S. takes vitamins, with multi-vitamins being the most popular.*  Vitamins are sold in virtually every grocery store, ranging from mega-markets like Wegmans to the organic Whole Foods chain.



The vitamin and supplements industry, which is immensely profitable, relies on the intuition that if a little bit of something is good for you, a bit more can’t hurt.  Right?




Wrong.  If you don’t have a serious vitamin deficiency, taking supplemental vitamins doesn’t provide any benefit, in almost all cases that have been studied.  What’s even more surprising is this: routinely taking mega-doses of vitamins might actually harm you.

So here are the top 5 vitamins that you should not take (unless your doctor recommends it).

1. Vitamin C.  Perhaps the most popular single vitamin supplement, vitamin C occurs in plentiful amounts in many fresh fruits and vegetables.  In the early days of global exploration, sailors often died from scurvy, caused by the lack of vitamin C.  Way back in the 1700′s, Scottish doctor James Lind famously conducted an experiment that proved that citrus fruit cured scurvy, although vitamin C itself wasn’t discovered until the 1930s.

Vitamin C gained its current popularity through the woefully misguided efforts of Linus Pauling, who published a book in 1970 recommending mega-doses of C to prevent the common cold. Although Pauling was a brilliant chemist (and Nobel laureate), he was completely wrong about vitamin C, as Paul Offit explains in detail in his new book, “Do You Believe in Magic?”

Vitamin C doesn’t prevent or cure colds.  This question has been studied exhaustively: a review in 2005 covering 50 years worth of research concluded that.

2. Vitamin A and beta carotene. Vitamins A, C, and E are all anti-oxidants, which have been promoted for their supposed anti-cancer properties.  The evidence doesn’t support this: for example, in a large study supported by the National Cancer Institute*, smokers who took vitamin A were more likely to get lung cancer than those who didn’t.

Vitamin A plays an important role in vision, but too much vitamin A can be toxic, causing multiple serious side effects. Perhaps the most famous cases of vitamin A toxicity occurred in early polar explorers, who ate the livers of their sled dogs, not realizing that the livers had excessively high amounts of vitamin A.  Antarctic explorer Douglas Mawson barely survived, and his companions died, probably of vitamin A poisoning.

3. Vitamin E. Long touted as an anti-cancer agent, vitamin E is a very popular supplement.  A large study last year, of 35,533 men, looked at vitamin E and the risk of prostate cancer. The authors found that the risk of cancer increased for men taking vitamin E.  In an even larger review done at Johns Hopkins University, Edgar Miller and Lawrence Appel found that the overall risk of death was higher in people who took vitamin E.

4. Vitamin B6.  The B vitamins, including B6 and B12, are present in many foods, and deficiencies are rare.  But taking B6 supplements for a long time can be harmful, as NIH’s website explains*:

“People almost never get too much vitamin B6 from food. But taking high levels of vitamin B6 from supplements for a year or longer can cause severe nerve damage, leading people to lose control of their bodily movements.”


5. Multi-vitamins. This is the big one. With nearly 40% of Americans taking a multi-vitamin, they must be good for you, right? But a huge study that I wrote about last year, looking at 38,772 women over 25 years, found that the overall risk of death increased with long-term use of multivitamins, vitamin B6, folic acid, iron, magnesium, zinc, and copper.  Death, one must admit, is a pretty bad outcome.

On the evidence, supplementing your diet with any of these 5 vitamins carries little or no benefit, and may cause you harm.  This is why we do science, people. Our intuitions aren’t always right: just because a little bit of something is good for you does not mean that a lot of it is even better.

Vitamins don’t “boost your immune system,” they don’t promote joint health, they don’t reduce stress, and they don’t help prevent colds or other common ailments.

So what should one do?  Ignore the marketing, and treat supplements like you would any other medicine: take them with caution.  If you are taking regular vitamin supplements, or thinking about it, ask your doctor before doing so.

And by the way, 100 grams of spinach has healthy amounts of vitamins A, C, E, K, several B vitamins, and essential minerals including iron and calcium.

So ditch the vitamins and eat your spinach.  Or blueberries.  Blueberries are great.

The Health Pyramid !

Breakfast Eaters Are Slimmer, More Active, and Less Depressed.

I have read alot of articles lately about the importance of breakfast and came across a facinating study. The study from BMC public Health says that children who skipped breakfast were much more likely to be obese.

This large study examined over 1800 students in eighth and tenth grade. The link between breakfast-skipping and obesity was straightforward. Those who never skipped breakfast were least likely to be obese. Those who skipped breakfast sometimes - a little more likely. Those who skipped breakfast all the time - very likely to be obese. To say this link was well-established is quite the understatement.




But breakfast also correlated with many other obesity lifestyle factors. Breakfast-eaters possessed many positive qualities. They consumed more dairy products, fruits, and vegetables. Breakfast-eaters were more physically active, showed healthier attitudes about body image, and reported positive peer and parental influence. Breakfast-eaters were even less likely to be depressed. In short, breakfast-eaters showed the markers of a healthy lifestyle while breakfast-skippers showed the markers of an unhealthy lifestyle.

My opinion: Did breakfast cause all of this? Of course not. But this study clearly shows that eating breakfast daily is part of a healthy lifestyle that protects against obesity. Can someone skip breakfast yet lead an overall healthy lifestyle? Of course. But this study and plenty others show that’s less likely than you might think.

Did eating breakfast result in better food choices throughout the day? Did it cause less hunger and overeating later in the day? Did the active, healthy weight students just need breakfast to support their levels of physical activity? We just don’t know. But this study and many others on populations across the world show that eating breakfast is part of a healthy lifestyle.

Correlation isn’t the same as causation. But when correlation is this strong, it does us good to take notice. And breakfast correlates with health.

Best Workout Foods: What to Eat Before You Workout

Last time we talked about workout motivation and how to get back on track. Now that you are exercising again I'm going to tell you what you should be eating before you exercise.

Ample energy and a steady stomach are two keys to a great workout. But people often skip pre-exercise meals due to lack of time or not knowing what to eat. No more excuses: These tummy-friendly options have ideal amounts of carbs and protein to keep you fueled, and they're easy to prepare on-the-fly.

• A whole-wheat bagel with jam: Simple carbs burn quickly, like paper while complex carbs burn like wood and take a little longer to provide energy. An easy-to-digest whole-grain bagel with jam or a drizzle of honey combines both types of carbs - a perfect way to fuel your workout from start to finish.
• Protein shake with added carbs: premade protein shake mixes are and easy on-the-go snack, and a good way yo reap protein's benefits while adding carbs to stay energized. Aim for a 4:1 carb-to-protein ratio with 10 to 20 grams of protein. Start with a shake base of juice or water, then adding oats and a banana or other fruit to provide carbs.
• Oatmeal: It's great for those morning workouts, when you're running on empty but can't eat a meal 1 to 2 hours before exercise. It settles well and provides long-lasting energy, while added fruit will hit the bloodstream quickly to get you going.
• Greek yogurt: Greek yogurt contains substantial protein and carbs, and less sugar than the regular kind. And unless you're lactose intolerant, it's easy on the stomach - ideal before intense activity or bouncing exercises like jumping jacks or plyometrics, which tend to spell tummy trouble after a heavy meal. Add fruit, honey, or whole-grain cereal for and extra energy kick.
• Brown rice with chicken: If you tend to exercise after lunch or dinner, avoid rich foods and have a simple dish of brown rice with chicken or tofu. It's a meal that sits well and provides a good amount of carbs and protein. Brown rice is a better source of complex carbs than is white rice.
• Legumes: Beans and lentils contain high amounts of protein and complex carbs - good sources of slow release energy. That makes legumes ideal for longer workouts or workouts that will begin 1 to 2 hours after you eat. Don't overdo it, though: Legumes can cause gas pains, so keep your portions small.
• Bread with cheese or egg: One of Villacorta's favourite pre-workout snacks, a slice of whole-wheat bread with low fat cheese, is easy on the stomach and provides protein and slow-release carbs. Or, as an alternative, top toast with scrambled egg whites.
• Caffeine: A moderate amount of caffeine before exercise can help you enjoy your workout more, research has found. It can also enhance your energy and reduce post-exercise muscle soreness. While some caffeinated beverages are carbonated and sugary, which could cause gas pains, an espresso or 8- or 12-oz coffe can be great pre-workout boost if you're used to it.
• Timing is everything: Even the best foods can come back to haunt you mid-workout if not allowed to properly digest, so it's best to eat 45 minutes to and hour before you work out - longer after heavy meals. While certain foods settle well and hit the bloodstream quickly, exercising on a full stomach can still make you feel sluggish. Worse, it can cause stomach cramps, because exercise pulls blood away from stomach to the muscles. If you wait more than 45 minutes between a meal and workout, it's better to have a small snack than exercise on an empty stomach. Simply grab a fruit and go :)

So there it is, some tips for you on how to give that belly some joy and at the same time workout. 

Remember a Healthy mind needs a Healthy body. keep training !