Top 7: Foods For Muscle Growth

Check out 10 Pre-Workout Foods and 10 Post-Workout Foods as well.

By now, most men understand the importance of protein in building muscle. When working out, the stress of weight lifting damages muscle fibers. This damage activates a special repair process that eventually forces individual muscle cells to grow. All of this growth requires loads of amino acids, the basic building blocks of life.

But the process of muscle growth requires more than just protein. Weight lifting burns fat and energy in the form of muscle glycogen, so your diet also needs to include a healthy serving of carbs to both replenish muscle glycogen stores and to boost insulin, a hormone that helps shuttle amino acids into the muscles. This means you should not only focus on incorporating protein into your diet, but also pay just as much attention to avoiding unhealthy foods – this combination of attention to your diet will be a winning combo.

1-Quinoa

Reality check: Not all men eat meat. But without meat, how can you get that precious protein? Look no further than quinoa, a protein-packed grain native to South America. Not only is quinoa high in protein, but the protein it supplies is also complete, meaning that it contains all nine of the essential amino acids. This gluten-free food is also easy to digest and is high in fiber, magnesium and iron. No wonder the ancient Incas called quinoa the mother of all grains!

2-Almonds

Almonds are another plant-based food absolutely packed full of protein. Just 1/4 cup of almonds contains nearly 8 grams of protein -- that’s nearly 2 grams of protein more than your typical egg! Almonds are also an excellent source of heart-healthy monounsaturated fats and magnesium. Magnesium is an abundant mineral that’s used in more than 300 biochemical reactions in the body and is specifically known to be involved in energy metabolism and protein synthesis.

3-Cottage Cheese

It may sound surprising, but most serious bodybuilders include cottage cheese among their top muscle-building foods. To understand why, simply read the label of your typical low-fat or fat-free cottage cheese. Just 1/2 cup of low-fat cottage cheese packs a whopping 14 grams of protein in only 80 calories with less than two grams of fat. Trust us, this one’s a winner.

4-Oysters

Although not the best-known muscle-building food, oysters are another secret specialty of weight lifters and bodybuilders alike. Just 100 grams of cooked Pacific oysters yield upward of 20 grams of protein with only five grams of fat. Oysters also provide more zinc than any other food. Like magnesium, zinc is another mineral that’s essential for protein synthesis, making oysters a top food for muscle growth.

5-Chocolate Milk

Ever since we were young lads, men have constantly been reminded of the importance of milk to a growing body. But even as adult males, milk remains just as important. Because milk is an animal food, it provides all the essential amino acids while offering very little fat (especially skim milk). The benefit of milk to muscles is even greater considering that it mixes so well with whey protein.

6-Lean Ground Beef

Red meats, like lean ground beef, are an excellent source of protein, so completely avoiding them because of the "red" stigma might be a mistake. Just 100 grams of lean ground beef contains upward of 27 grams of protein! Although such a serving is also high-fat (it contains 11 grams of fat and around 200-plus calories) what separates beef from its other meat competitors are all the additional vitamins and minerals it contains. Beef is teeming with vitamin B12, zinc and iron -- all of which are important for muscle growth and development.

7-Fish

When it comes to building muscle, fish really crushes the competition. Take salmon, for example. Not only is salmon a protein powerhouse yielding around 25 grams of protein per 100-gram serving, but it’s also packed with so many other healthy nutrients that you’d be a fool to avoid it. Salmon is loaded with heart-healthy monounsaturated fats and omega-3 fatty acids. It’s also an excellent source of vitamin D. All in all, fish, such as tuna or salmon, are simply the best.

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10 Easy Ways to Slash Sugar from Your Diet

Cut the sweetness

You may not be eating Oreos by the roll or guzzling cans of Coke, but that doesn't mean sugar's absent from your diet. You're likely eating sugar throughout the day without even realizing it, says Amari Thomsen, RD, owner of Chicago-based nutrition consulting practice Eat Chic Chicago. Sugar is added to foods that don't even taste all that sweet, like breads, condiments, and sauces. And it adds up: although the American Heart Association recommends women consume no more than six teaspoons of added sugar per day (or about 100 calories), most of us take in double that. (One note: we're talking about added sugar, not the naturally occurring sugars found in dairy and fruit.) A high-sugar diet boosts your odds of tooth decay, heart disease, and diabetes, not to mention weight gain. Slash your sugar intake now with these 10 expert tips.

Read food labels

You'll quickly realize just how often sugar is added to foods when you look for it on ingredients lists. "Even things that you don't think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar," says Diane Sanfilippo, certified nutrition consultant and author of The 21 Day Sugar Detox. Ingredients are listed in order of how much exists in the product, so if sugar's near the top, that's a red flag.

Learn sugar's aliases

When you read food labels, you'll need to look for more than just the word "sugar." Sugar hides under several sneaky names, including high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (or any word ending in "-ose"), brown rice syrup, honey, and maple syrup. These can be listed separately on ingredients lists, so many foods, even seemingly healthy ones like yogurt and cereal, may contain three or four different types of sweetener. If several sugars appear on the label, it's an indication that the food is less healthy than you may think.

Buy unsweetened

Once you know where sugar hides, you can start making changes. One strategy: buy foods labeled "no added sugar" or "unsweetened." You'll find unsweetened versions of these common foods in most grocery stories: non-dairy milk like almond and soy, nut butters (look for those made with only nuts and salt), applesauce, oatmeal, and canned fruit (they should be packed in juice—not syrup).

Don't go cold turkey

Going cold turkey on sugar isn't realistic for most people. Thomsen suggests cutting back slowly. If you normally put two packets of sugar in your coffee, for instance, try one for a week, then half, and finally add only a splash of milk. For your yogurt, mix half a serving of sweetened yogurt with half a serving of plain, and eventually move on to adding natural sweetness with fresh fruit.

Think protein and fat

Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again). To minimize this rapid rise and fall, pair protein, healthy fats, and fiber with your meal, all of which can slow down the release of blood sugar in your body and keep you full for longer. (At breakfast, that means adding almonds to your usual oatmeal or pairing eggs with your morning toast, and for your midday snack, a slice of turkey breast or cheese along with your apple, suggests Thomsen.) Fats are a key player because they help keep you fuller for longer, thus helping to decrease your desire for sugar, adds Sanfilippo. Focus on fats like avocados, nuts, seeds, and heart-healthy oils like olive oil, walnut oil, and coconut oil.

Never go fake

When you're reducing your sugar intake, you may be tempted to switch to artificial sugars for your sweet fix. But resist reaching for the diet soda, sugar-free candy, and packets of fake sugar in your latte. "These can mess up your taste for sweet," says Sanfilippo. "When you eat something sweet, your body expects calories and nutrition, but artificial sugars don't give your body those things." That may be why fake sugars are associated with weight gain—not loss

Add more flavor

Sanfilippo loves using vanilla bean and vanilla extract, spices, and citrus zests to add sweetness to foods without having to use sugar—and for zero calories. Order an unsweetened latte and add flavor with cocoa or vanilla powder. Skip the flavored oatmeal and add a sweet kick with cinnamon, nutmeg, and ginger. One bonus for sprinkling on the cinnamon: according to a meta-analysis in the Journal of Medicinal Food, the spice has been shown to naturally regulate blood sugar, which helps control your appetite.

Don't drink it

Avoiding soda is a good idea, but that's not the only sugar-packed drink out there. Even drinks that are considered healthy can contain more of the sweet stuff than you're supposed to have in an entire day. Case in point: "enhanced" waters (eight teaspoons per bottle), bottled iced teas (more than nine teaspoons per bottle), energy drinks (almost seven teaspoons per can), bottled coffee drinks (eight teaspoons per bottle), and store-bought smoothies (more than a dozen teaspoons—for a small).

Enjoy dessert

You can still indulge in an occasional sweet treat after you resolve to slash sugar. The idea is to avoid wasting your daily sugar quota on non-dessert foods like cereals, ketchup, and bread. To avoid overdoing it, set specific rules about when you may enjoy dessert: only after dinner on the weekends or at restaurants as a special treat, Thomsen suggests. 

Stick with it!

At first, cutting down on sugar can feel like an impossible task. Eventually, though, your taste buds will adjust. Super-sweet foods like ice cream and candy will start to taste too sweet. When you could have a whole slice of cake before, now a couple bites will be enough. You'll notice the natural sweetness in fruits and vegetables—and yep, they'll taste better, too.

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Top 10 Tips To Stay Safe When Backpacking.

Backpacking around the world can be safe, and you can have an amazing adventure and return home safe and sound, If you have the right knowledge and take the right precautions.

Regardless of what you may hear in the mass media, the world is not as dangerous as people make it out to be, and I really do not want to add to the scaremongering that is already out there. Instead, I want to reassure you all that with reasonable common sense precautions – most of which no more than you would use at home or on a night out – then you will be absolutely fine. Honestly, you will.

Backpacking is generally very safe indeed, really. I know some tragic cases do occur and get reported in the media, often with great relish.  But it is important not to blow these incidents out of proportion. Terrible things do happen from time to time, no one can deny that, but these incidents are rare, and the majority of backpackers set off on gap years or short backpacking adventures every year and have no problems at all. It is important to keep that perspective. All of the worst case scenarios that may be running through your head as you plan your big trip are the absolute vast majority of the time completely avoidable with some good, sound common sense, a lot of local knowledge and research and some good, solid preparation.

That isn’t to say you still don’t have to be careful of course, but there is absolutely no need to let yourself become worried to the point of paranoia. Being sensible and using reasonable precautions to keep yourself safe whilst travelling is a good thing, but if you let that spill over into outright paranoia you will not only ruin your trip, but you will end up a quivering wreck! And no one wants that!

With these top 10 tips, you can minimise the risk of anything happening to you and be assured that you will have a safe trip and enjoy your travels.

1- Make sure all your vaccinations and travel insurance are in place and up to date.

2- Keep a copy of all your important documents and passport separate from the originals, so that you always have a copy if anything does get lost or stolen. The easiest way now is to scan them and email them to yourself or keep them on a cloud drive. That way they can be accessed at any time, anywhere.

3- Research the places you are going to. Have a good working knowledge of the culture, the places, the scams, forewarned really is forearmed.

4- Use your common sense. This is essential here so I’ll repeat it again. Use your common sense! It really can be that simple. Don’t get so drunk you have no control over what happens to you, don’t go down a dark alley alone at night, don’t accept that lift off a bunch of complete strangers, be mindful of local scams when strangers approach you to talk and listen to those gut feelings. You use your common sense all the time at home, so why would it be any different when you are travelling?

5- Keep an eye on your stuff. I know you are in a new and exciting place and it is all too easy to get distracted and leave your bag/laptop/camera unattended for a second while you grab another drink or gaze at some new and wonderful sight, but just get into the habit of being aware of your surroundings and your stuff.

6- Don’t stand out. Don’t advertise the fact that you are carrying expensive equipment or jewellery or a big wad of cash around with you. Don’t hang that £3000 camera with oversized lens around your neck for all to see. You may as well stick a big neon sign over your head declaring you a target for thieves.

7- Blend in. Don’t look like a tourist. If you wander about dressed completely inappropriately for the environment (think hot pants, bum bag and bikini top straight off a cruise liner in a Muslim country, and yes I have seen that!) Or wonder about with your nose in a guidebook looking lost, you are advertising the fact that you are in new, unfamiliar and confusing surroundings and will make yourself a target for touts and scam artists. Wear comfortable but respectable clothing that lets you blend in with the majority of people around you, act confident and look like you belong there.

8- Develop your situational awareness. All this means is just staying alert and being aware of your surroundings, that’s it. Take out the earphones unless you are in transit or in your room, lift your head up from the screen of your pad of smartphone and pay attention! There is no need to take this to the point where you are paranoid about everything and everyone, just learn to pay attention to your surroundings and the people around you.

9- Separate your sources of money. If you keep a week’s worth of money with you while you travel, then have just what you will need for the day in your pocket (so you are not pulling out huge wads of money every time you buy a mango juice), keep some of it in your main purse or wallet, some in a secure bra stash or money belt, then maybe have a little bit in a cheap throw away purse or wallet that you can pull out when making little purchases and won’t mind parting with if something does happen. Losing £10 or £20 is much more preferable than the alternatives. It is also a good idea to have your emergency credit card with a little bit of cash hidden carefully in your main pack just in case you do lose your main wallet or purse.

10- Get a pacsafe. If you don’t know what these are, they are essentially steel wire nets that cover your backpack and have a chain and padlock to secure it to something. Basically they stop anyone getting into your pack or taking it away if you are not there or your bag is in the cargo hold of a plane. They are expensive, heavy and take up space, but they are more than worth it.

Finally, just relax. Okay, I know this isn’t technically a safety tip, but I want to give you some reassurance too. I want you to be able to enjoy your trip and not worry about anything happening to you. It is good to be careful, excellent to be prepared, but bad to be paranoid. If you are confident, relaxed and follow the basic common sense advice above, because that is essentially all it is, then you will be absolutely fine. So go, enjoy your travels.

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3 Cardamom Side Effects

Cardamom is a popular Indian herb widely used during preparation of several cuisines. The herb’s common name is “choti elaichi” or “elaichi” (Hindi) and it grows in a good number in Asian countries like India.  Scientific name of cardamom is Elletaria Cardamomum (1). Indians, who love spice in almost all dishes, use to add cardamom in varieties of foods and especially the sweet ones for flavor and enriched taste. This smaller aromatic herb has many health benefits when consumed rightly. Generally, the herb has very less side effects but over intake of the same may lead to some serious health consequences. It is therefore extremely important to know the proper dosage of the herb to avoid any of the side effects.

Commonly Known Side Effects of Cardamom:

If you are an Indian, you must know that cardamom is referred as queen of spices in India. This flavored and aromatic herb is often used as herbal supplement. However, you may astonish to know that this relatively less harmful herb has some side effects. The consequences are prominent when the intake is higher than the desired amount. Some people, who chew cardamom as a habit, may experience some side effects at times. Check out some of the most common side effects of cardamom.

3 Cardamom Side Effects

1. Allergies due to Cardamom

If used for prolonged time and in large quantities, cardamom might lead to some unexplained allergic reactions. Skin allergy known as contact dermatitis is a popular type of skin rash developed due to over intake of cardamom (2). Some people may also experience hives if they are sensitive to cardamom but intake cardamom unknowingly. Again, some of you may be hypersensitive to cardamom. You may also experience a type of respiratory trouble if you consume cardamom excessively. You might witness the following symptoms when have the respiratory allergic reactions due to cardamom.

Chest or throat tightness

Uncomfortable feeling

Chest pain

Shortness of breath

Respiratory trouble

[ Read: Saffron Side Effects ]

2. Gallstone Complications due to Cardamom:

Did you know that excessive consumption of cardamom might lead to gallstone? Yes, some of the recent studies have revealed this thrilling information in a leading journal some days back. It is often found that our digestive system fails to absorb cardamom completely. This results in sedimentation of the same seeds within our bodies. This process eventually leads to growth of gallbladder stones. Further, if you already this problem, you should abstain from having it. Eating cardamom is strictly ‘no’ for the gallbladder stone patients. The gallstone pain increases heavily if you intake excess cardamom by chance. Researches establish that cardamom intake leads to infection and bleeding when a gallstone patient intakes the same.

3. Drug Interactions of Cardamom:

You should consume cardamom consciously if you are following any medicinal course (4). This is so, because some drugs may interact with cardamom adversely and lead to serious health consequences. If you are negligent to this situation, you might escalate the disorder for which you eating medicines. Many of us are not aware of such interaction and continue having cardamom regularly. The chance of drug interaction is higher in people who consume the same as regular habit without knowing the consequences. Avoid eating this as mouth freshener if you are consuming any of the following types of medicines.

HIV drugs

Anticoagulants

Liver medicines

Antidepressants

Aspirin

Anti-platelet drugs

Gallstone medicines

Irritable bowel syndrome medicines

How to Avoid the Cardamom Side Effects

Do not get afraid by the above side effects of cardamom. This is still a less harmful herb you can have confidently. However, it is always better to consume any eatable maintaining a limit. Do not ever consume the same excessively. Always consult your physician whether you can eat cardamom when you are suffering from any health disorder.

Balance out the cardamom benefits and side effects for an ensured solution that leads to better health! Did you find this article useful? Do leave us a comment.

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Foods To Avoid During Pregnancy

Eating well balanced meals is important at all times, but it is even more essential when you are pregnant. There are essential nutrients, vitamins, and minerals that your developing baby needs. Most foods are safe; however, there are some foods that you should avoid during pregnancy.

Food To Avoid During Pregnancy

Raw Meat: Uncooked seafood and rare or undercooked beef or poultry should be avoided because of the risk of contamination with coliform bacteria, toxoplasmosis, and salmonella.

Deli Meat: Deli meats have been known to be contaminated with listeria, which can cause miscarriage. Listeria has the ability to cross the placenta and may infect the baby, which could lead to infection or blood poisoning and may be life-threatening. If you are pregnant and you are considering eating deli meats, make certain that you reheat the meat until it is steaming .

Fish with Mercury: Fish that contain high levels of mercury should be avoided. Mercury consumed during pregnancy has been linked to developmental delays and brain damage. A sample of these types of fish include: shark, swordfish, king mackerel, and tilefish. Canned, chunk light tuna generally has a lower amount 

of mercury than other tuna, but still should only be eaten in moderation.

Certain types of fish used in sushi should also be avoided due to high levels of mercury. Please see Mercury in Fish for specific types of fish and further information on how to calculate mercury levels.

Smoked Seafood –Refrigerated, smoked seafood often labeled as lox, nova style, kippered, or jerky should be avoided because it could be contaminated with listeria. (These are safe to eat when they are in an ingredient in a meal that has been cooked, like a casserole.) This type of fish is often found in the deli section of your grocery store. Canned or shelf-safe smoked seafood is usually fine to eat.

Fish Exposed to Industrial Pollutants: Avoid fish from contaminated lakes and rivers that may be exposed to high levels of polychlorinated biphenyls. This is primarily for those who fish in local lakes and streams. These fish include: bluefish, striped bass, salmon, pike, trout, and walleye. Contact the local health department or Environmental Protection Agency to determine which fish are safe to eat in your area. Remember, this is regarding fish caught in local waters and not fish from your local grocery store.

Raw Shellfish: The majority of seafood-borne illness is caused by undercooked shellfish, which include oysters, clams, and mussels. Cooking helps prevent some types of infection, but it does not prevent the algae-related infections that are associated with red tides. Raw shellfish pose a concern for everybody, and they should be avoided altogether during pregnancy.

Soft Cheeses: Imported soft cheeses may contain listeria.  You would need to avoid soft cheeses such as: brie, Camembert, Roquefort, feta, Gorgonzola, and Mexican style cheeses that include queso blanco and queso fresco, unless they clearly state that they are made from pasteurized milk. All soft non-imported cheeses made with pasteurized milk are safe to eat.

Unpasteurized Milk: Unpasteurized milk may contain listeria. Make sure that any milk you drink is pasteurized.

 

Pate: Refrigerated pate or meat spreads should be avoided because they may contain the bacteria listeria. Canned pate or shelf-safe meat spreads can be eaten.

Alcohol: There is NO amount of alcohol that is known to be safe during pregnancy, and therefore alcohol should be avoided during pregnancy. Prenatal exposure to alcohol can interfere with the healthy development of the baby. Depending on the amount, timing, and pattern of use, alcohol consumption during pregnancy can lead to Fetal Alcohol Syndrome or other developmental disorders.

If you consumed alcohol before you knew you were pregnant, stop drinking now. You should continue to avoid alcohol during breastfeeding. Exposure of alcohol to an infant poses harmful risks, and alcohol does reach the baby during breastfeeding.

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11 Healthiest Frozen Fruits and Vegetables

What if you could get lean, boost your antioxidant intake, and save money—all at the same time? This produce grocery list will help you do all of the above.

The supermarket can paralyze your mind. Too many decisions come into play within the aisles. Paper or plastic? Self-checkout or cashier? No-frills generic or brand name? Fresh or frozen? In the latter quandary, fresh produce is seemingly the safer bet, but don't ice out frozen fruits and vegetables just yet.

Studies by IFR Extra have shown that produce can lose up to 45% of its essential nutrients during the journey from farm to table—a period that can last as long as 16 days. These berries, melons, tomatoes, and greens can be exposed to pesticides, extreme heat, and light during transport, further compromising their freshness and nutritional value.

By contrast, most frozen fruits and vegetables are promptly blanched, boiled, or steamed, and then frozen within hours of being picked, a process that helps lock in both fresh taste and nutritional value. Frozen produce is also available year-round, and in most cases is cheaper than fresh. It's high time, then, to stock your freezer with these under-appreciated nutritional powerhouses.

These fruits are high in calcium, potassium, B vitamins, and antioxidants. Add some peaches to cottage cheese for a high-protein, low-carb post-workout snack, or whip up a simple—but healthy—dessert. Just bake one with cinnamon and a touch of agave, then top with low-fat frozen yogurt. Done and done.

Steamed broccoli helps lower cholesterol and detoxifies the body. It's also a good source of fiber to aid in digestion, kaempferol to fight inflammation, and vitamins K and A to ward off vitamin D deficiency. Toss some florets with whole-wheat pasta or orzo; use them in morning omelets; or stir-fry with thinly sliced sirloin, finely chopped garlic, and low-sodium soy sauce for a quick weeknight dinner.

Rich in eye-protecting phytonutrients, green beans also help your bones stay strong, thanks to their high concentration of silicon. Use them in a classic Niçoise salad made with omega-3-packed tuna and potatoes, or sauté them with sliced garlic, cherry tomatoes, and red pepper flakes for a spicy low-cal side.

Research links cherries' red color—provided by the fruit's powerful anthocyanins—to a reduction in inflammation, total cholesterol, and belly fat. To work frozen cherries into your diet, just defrost a cup and put them on top of plain Greek yogurt.

This cruciferous veggie helps reduce the risk of cancer, particularly prostate, bladder, and colon cancers. Chop in the food processor, then microwave in a covered dish for an alternative to rice; or purée with fennel seeds to make a dip or soup.

Brussels sprouts help lower cholesterol and protect your DNA, plus they have anti-cancer benefits. For an easy prep option, just throw them on a sheet pan with a little olive oil and chopped garlic, then roast at 400° for 35–40 minutes.

Packed with cancer-reducing antioxidants and anti-inflammatories, spinach is also a rich source of iron. You can add chopped spinach to lasagna, scrambled eggs, cottage cheese, or any sauce or soup to add flavor and nutrients.

This vegetable is like a multivitamin on your plate, protecting you from a host of ills. Top puréed winter squash with cinnamon and maple syrup for a cold-weather treat, or for a more savory soup, blend squash, low-sodium broth, and sautéed onion.

Carrots are rich in beta-carotene—a form of vitamin A that's great for your vision—as well as heart-healthy antioxidants. You can throw frozen carrots (right out of the bag) into stews and soups. If you prefer them tender, do it early in the cooking process; for more crunch, add them near the end.

A cup of blueberries has just 71 calories but packs six grams of fiber, and it's hard to believe just how much cancer-fighting power is jammed into such a small superfruit. Keep them on hand to boost the flavor and nutrients in your protein shakes, or add frozen blueberries to hot oatmeal.

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