MYTH OF TONING

 Everyone has an idea in their head when it comes to looking their fittest and healthiest. We all have our own goals for how we want to look and feel. Although your specific goals may be different from those of others, almost everyone wants to look and feel toned and fit. Tone is associated with muscles  that appear attractively fit, healthy and defined without being too bulky. On the other hand, bulking up means adding a lot of muscle mass to the body and possibly(although not always) reducing one's body fat, too. Toning is a term used to describe the end goal, which usually results from a combination of basic weight-lifting and fat- burning. Let's focus on the most common fitness goals toning and bulking and the myths surrounding them.

Myth 1 : Building muscles and bulking up is the same the same thing 

Many people shy away from lifting heavy out of fear of getting overly bulky. When you lift weights is that you create tiny tears in the muscles fibers. When  these tears get repaired by the body the muscles go on to become stronger and a little bit bigger. Muscle tissue is more dense than fat, adding some muscle to your body and lowering your ft will typically make you look leaner not bulkier. The truth is that getting a bulky, bodybuilder's body takes  years and does not happen overnight. The whole process require a very well- designed and controlled diet and exercise program. Lifting weight for both men and women helps to keep your metabolism fired up and burning excess fat all the time.

Myth 2 : Protein is just for bulking

Research has shown that a high protein diet can help contribute to weight lose through appetite to control and improved muscle growth.Whey in particular has been shown to help improve body composition reducing body fat and increasing muscle tone.

Myth 3.: Losing fat vs losing weight   

Toning up means you are losing fat, not weight. When you tone up, you won't necessarily see the scales change numbers. The ideal is that you lose fat and keep some muscle. Losing weight means the goal is simply to change the scale number- to move from a bigger number to a  lower number.  

Healthy Liquid Gold

Honey is a sweet liquid produced by honey bees using nectar from flowers through a process of regurgitation and evaporation. Honey is so good we have included it in our list of power foods that should be in your kitchen right now. 



Health Benefits:

1. Prevent cancer and heart disease : Honey contains flavonoids, antioxidants which help reduce the risk of some cancers and heart disease.

2.Reduce ulcers and other gastrointestinal disorders : Recent research shows that honey treatment may help disorders such as ulcers and bacterial gastroenteritis. This may be related to the 3rd benefit.

3. Increase athletic performance: Ancient Olympic athletes would eat honey and dried figs to enhance their performance. This has now been verified with modern studies, showing that it is superior in maintaining glycogen levels and improving recovery time than other sweeteners

4.Reduce cough and throat irritation : Honey helps with coughs, particularly buckwheat honey. Research shown honey works as well as dextromethorphan,  common ingredient in over the counter cough medications, to soothe cough and related sleeping difficulties due to upper respiratory tract infections in children.

5. Blood sugar regulation : Even through honey contains simple sugars, it is NOT the same as white sugar or artificial sweeteners. Its exact combination of fructose and glucose actually helps the body regulate blood sugar levels.

6.Heal wounds and burns : External application of honey has been shown to be as effective as conventional treatment with silver sulfadiazene. It is speculated that the drying effect of the simple sugar and honey's anti-bacterial nature combine to create this effect.

8. Properties of honey : Honey is made up of glucose, fructose and mineral such as iron, calcium, phosphate, sodium chlorine, potassium, magnesium. Fructose : 38.2%, Glucose : 31.3%,
Sucrose : 7.1% , Water : 17.2%, Higher sugars : 1.5%, Ash : 0.2% Other/undetermined : 3.2%.

6 Packs Are Made In The Kitchen

15  Food That Will Help You To Gain Abs.
 

Broccoli -  is a low-calorie food that’s packed with fiber, which will fill you up and help you to lose weight, according to research from the US Department of Health & Human Services.

Cinnamon - can help to blunt insulin response in the body, stopping you from storing fat, says an American study.

Cheddar - is a good source of conjugated linoleic acid (CLA), which helps you to lose weight and build muscle, a Swedish study found.

Mushrooms - are a great low-calorie way to add bulk to stews and pasta sauces, according to American research.

Sweet potatoes -  are a low-GI food and research from the US found they don’t promote fat storage by causing your insulin levels to spike, unlike normal potatoes.

Apples -  contain antioxidant polyphenols, which help to prevent your body from storing fat, according to a German study.

Green tea - contains molecules called catechins, which have thermogenic properties and improve metabolism, a study published in the Chinese Journal Of Integrative Medicine found.

Chilli peppers -  are a great source of capsaicin, which helps to ramp up your metabolism, says a study in the American Journal Of Clinical Nutrition.

 Blueberries -  can help to inhibit the formation of new fat cells by altering lipid metabolism, according to research from the Texas Woman’s University.

Grapefruit -  contains chemicals that reduce insulin levels, which in turn can cause increased 

metabolism, American research discovered.

Milk -  contains a protein called lactium, which helps reduce cortisol and lower blood pressure, according to a number of studies.

Oats -  are rich in carbohydrates, which boost serotonin levels in the brain and create a calming effect, according to research from Indiana University East.

Oranges -  contain high levels of vitamin C, which can help to reduce levels of stress hormones in the blood, American research has found.

Walnuts -  are high fiber antioxidant and unsaturated fatty acids, all of which can help to lower blood pressure and stress levels, says research from Penn State University. 
Salmon - is a great source of magnesium, which helps to control cortisol levels, according to the Capital Region Medical Center in the US.

Are Yolks Safe To Eat

Egg yolks are great source of Nutrition. A single egg yolk gives 50% of yours choline requirement, which helps the brain to function better. choline also improve euro transmission, lipids transportation, detoxification and memory development in children ans adults.

Egg yolks provides biotin, vitamin A, D, E. Selenium, essential fatty acids, iodine and craotenoids.

Eggs at breakfast are filling, provides fats and protein they meets all nutrition needs. Consume 2 to 3 eggs a day without cholesterol concepts. Yes talking more than 5 or 15 eggs a day is not right and mear waste of money and food. At the most you can take 1 to 2 eggs 3 to 5 times a day but not more then 3 to 4 egg yolks. For protein needs egg whites are ok but not more than 2 to 3 eggs whites at one time.

The yolk is arguably the healthiest part of the egg and should be consumed lightly cooked or raw (provided it's free range and organic)
Egg white omelets and other yolk-free recipes have become synonymous with "healthy" to many. But if you toss out your egg yolks, you're also tossing out some of the most nutrition parts of the egg.

For instance, egg yolks(but not whites) contain vitamin A, D ,E and K along with omega-3 fats.
Compared to the whites, egg yolks also contain more beneficial folate and vitamin B12.

Egg yolk provide valuable vitamins (A, D, E and K), omega 3 facts and antioxidants, much of which is not found in egg whites the cholesterol in egg yolks is not associated with high blood cholesterol levels or heart disease

Egg yolks have been unfairly vilified for decades because they contain cholesterol and saturated fat. But contrary to the prevailing nutritional dogma than such dietary components need to be avoided, the cholesterol and saturated fat in animal foods like egg yolks are quite beneficial for your health.

Treatment using an egg yolk has able to strengthen skin or hair. Another result is makes silkier and manageable. The egg yolk nutrient make your thing become lustrous and softly. It's also has role in moisturizing both in your hair and skin.

The result using an egg yolk to treatment is hydrates hair becomes less breakage. Egg yolk contain many nutrient that helpful for your body. This is the chemical compound inside egg yolk.

The vitamin that existed inside egg yolk is vitamin A, and E, will help to prevent hair loss and hair thicken. While vitamin D stimulates new hair growth.     

Benefits Of Dried Fruits

Nut is a fruit; its eligible seed is enclosed in a hard shell.Nuts benefits a lot to the overall body and are considered to be good sources of fibers and nutrients, Vitamin B, Vitamin E, minerals such as iron, zinc, potassium, magnesium, anti-oxidant minerals, and anti-oxidant compounds. Nuts approach an ideal food by supplying high calories. They are also rich in fatty acids which make them ideal for weight loss and help burn belly fat. Nuts are extremely beneficial parts of any diet, and they contain a wide variety of health benefits that include heart health, reduce blood pressure and clots boost the immune system, aid in weight loss, help manage diabetes, improve digestive function etc.

Rich source of mineral : They are a rich source of mineral like manganese, potassium, calcium, iron, manganese is a co-factor for the enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that help controlling heart rate and blood pressure. The high levels of potassium found in certain nuts are very beneficial to cellular fluid and water balance in the cells. This can help keep the body hydrated and functioning properly, as hydration is very important. P copper required for the production of red cells. Iron is essential for red blood cell formation. Fluorid is a  component of bones and teeth and plays an important role in the prevention of dental caries.

Fiber: Nuts are an excellent source of soluble fiber, the type that helps lower blood cholesterol and glucose levels. Fiber is a specialized type of carbohydarte found in plant-based foods. It does not break down as it passes through your digestive tract, and the undigested fiber adds bulk to your stool to promote regular bowel movement. Fiber also helps slow the rate of digestion. They are also low on the glycemic index, a property thought to help reduce the risk of developing the 2 diabetes.

Weight Loss : Nuts have also been proven to help speed up the metabolism, so by eating them you are convincing your body to use up more energy and therefore burn more fat. THis is better for your waistline and will definitely help you lose weight. If you exercise daily it will effect in amplified so  you can lose even more weight. This is especially true for muscle building workouts, which burn more calorie . 

Amazing Benefits Of Peas

Peas or matar is avery popular ingredient and is used all over India in dishes like. Matar Paneer, Peas Pulao, etc. Even through botanically, peas are considered as a fruit, it is solid along with other vegetables. Soft and delicious to eat, green peas are a powerhouse of nutrients that benefits your body in more ways than one.


1. Weight management : Peas are low-fat high-everything-else. A cup of peas less than 100 calorie but lots of protein,fiber and micronutriets.

2. Stomach cancer prevention : Peas contain high amounts of a health-protective polyphenol called cumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to help prevent stomach cancer. A cup of peas has at least 10.

3. Immunity: Peas are rich sources of many mineral such iron, calcium, zinc, copper, manganese etc, which enhances the immune system of your body.

4. Anti-aging : Peas are also helpful in anti of the skin. The antioxidants which are present in it such as flavonoids, catechin, epicatechin, carotenoid, alpha carotene etc. Are hepful in preventing aging      process of your skin and tends to provide natural glow to the skin.

5. Blood Sugar: High fiber and protein content in peas makes sugar digestion slower. Peas do not contain any extra sugars like white sugar or chemicals and hence, it enables blood regulation in the body. Pea protein play a very important in this life.
         
6. Healthy Bones : Just one cup of peas contains 44% of your Vitamin K, which helps to anchor calcium and also prevent osteoporosis.

7. Nutritional value: Peas are starchy,but high in fiber, protein, vitamin A,vitamin B6, Vitamin C,Vitamin K, copper, zinc, iron, andlutein. Dry weight is about one quarter protein and one quarter sugar. Pea seed peptide fraction have less ability, to free radicals than glutathione, but greater ability to chelate metals and inhibit linoleic acid oxidation.       

Pre - Workout Diet

 The aim is to get a kick energy in the form of simple carbos and a delayed, prolonged and long acting energy as energy bunk in shape of complex carbs from fiber and cereals along with mild quantity of protein
Before : Whole Wheat Toast with Sliced Banana and Cinnamon
When it comes to gearing up for workout, carbs are your for gyming... The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy.

Before Smoothies : Need a snack on the go your way to the gym? Stick with a smoothie . For  a foolproof  formula. use your favorite sliced fruit, a cup of yogurt and some granola for a thicker consistency. If you're picking one up, check the label to make sure it's made from whey or milk-based protein. And no need to go overboard- 10 to 20 grams of protein before exercising is plenty.

Before Oatmeal with fresh fruit : Oatmeal is the workout buddy you never have to nag to exercise . it sticks with you throughout your workout by gradually releasing sugar into bloodstream.Adding fruit to your bowl will help increase the fluid content of your pre workout snack, keeping you hydrated.
For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.

Before Greek Yogurt and Trail Mix
Getting ready for a long? Eat some yogurt first.It's easy on your stomach. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. (Yes, sadly we're talking about those little chocolates!) The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. Just remember, a little bit goes a long way. Seeds and nuts are high in fat,which means they take longer to digest.

Before Apple Wedges with Almond Butter
If it comes down to picking out of the candy dish of an apple for some pre-workout sugar,go for the apple.You'll avoid a sugar crash mid -junge while stocking up on vitamins, minerals and antioxidants
.To keep your stomach from glowing, spread a tablespoon of almond butter on your slices. IT squashes hunger and energy level ups.