New Items on the Menu For a Liquid Diet

20 Aug

Breakfast Items Yogurt and fruit make breakfast tasty and healthy.

Many yogurt drinks are on the dairy aisle of any grocery store. Also try buying plain yogurt, and then add your own fruit blends. Just make sure to puree the fruit to a manageable consistency.

Yogurt is rich in calcium, and fruits are great sources for other vitamins. For a drink, cranberry juice acts as a superb preventative measure against UTI’s (urinary tract infections).

Cranberry-grape juice tastes wonderful to someone who would wince at a glass of straight cranberry juice. Rich antioxidants permeate this drink. Thin oatmeal or cream of wheat provides necessary fiber, but you can add some taste by layering it with pureed fruit, molasses, or brown sugar.

In the place of a generic hot chocolate mix, substitute a chocolate heath-drink supplement, which is richer in vitamins. Smoothies for Lunch Sometimes a well-made fruit smoothie is a rich but not overwhelming meal.

A fruit smoothie is a blended combination of frozen fruits, ice, and other ingredients. There are innumerable smoothie recipes available. The secret ingredient for any smoothie is the thickening agent. Yogurt or pureed bananas work well. Bananas are a great source of potassium. You can easily sneak some carrot juice into a fruit smoothie without damaging the taste. In fact, the vegetable juice helps temper the sweetness. Don’t feel as if you have to use fresh fruit all the time. Blended frozen fruit helps to thicken the consistency. A smoothie is a great way to tailor the liquid diet to personal tastes and to exercise creativity.

liquid diet

Soup Lunches Soup is a staple for a liquid diet, but that doesn’t mean that it has to be tasteless.

Entrée Options A blender is the most essential tool for a liquid or soft diet. Basically by using one of these, you are cutting out one step in the process of eating: chewing. Most vegetables can be blended, but make sure you still include traditional spices. Many meats can be blended with broth. Be careful about the presentation of these courses.

Desserts Shakes are perfect for a liquid diet. This is where diet supplements can be used unabashedly. These shakes are packed with vitamins and protein. They come in multiple flavors: French vanilla, strawberry, chocolate, hazelnut, berry blend, etc. Instant coffee grounds can be added to give drinks added flavor. Ice cream adds important calories. You can also blend in fruit to contribute to the taste. Experiment!




Flour free Banana & Blueberry Pancakes

20 Aug

Banana & Blueberry Pancakes
Serves 4

3 bananas
6 eggs
100 g coconut flakes
3/4 cup blueberries (frozen)
1 tbsp cinnamon
coconut oil

Mash the bananas with a fork. Whip the eggs and mix it together with the bananas. Add coconut, blueberries and cinnamon and stir it together.
Fry the pancakes on both sides in coconut oil on medium heat. Serve with coconut flakes, cinnamon and blueberries on the top.

by blogger

Amount of protein after a workout

3 Jul
Athletes tend to base their diet decisions on nutritional advice from friends, heroes and idols, rather than scientific proof. And we always hear that the more protein after your workout, the better your muscles will grow and the better your results will be. But is it really true?

Of course not. It’s like with everything else, the facts always get twisted by companies trying to sell you a product or uneducated gym rats who have no idea what they are talking about and so on. After a workout your body will need 10 grams of essential amino acids in one sitting to maximize your muscle building and repair, and it needs to be taken with carbs (about 1.5 g x your weight in kg) within 30 minutes after completing your workout. This means that you will need about 20 grams of whey protein powder containing about 40-50 % essential amino acids. If you were to convert that into food, you would need about 30 grams of protein from food. Any more is just a waste of time, and if you are using protein powder, it’s also a waste of money. And too much protein in your diet will lead to heart disease, some types of cancer, kidney stones, lack of calcium (that will be driven out of your bones) and dehydration (though protein will need 7 times the water for metabolism compared to carbs and fat).

Ok, to the point. The most critical nutritional period for muscle growth is the postworkout meal. Following a hard workout, your body is severely depleted of glycogen and glucose. Hard working muscles utilize glucose (usable form) and glycogen (stored form) for energy. The amount of fuel in your tank obviously does not last forever. As such, there is a point at which blood glucose levels (available energy) and glycogen levels (stored energy) get so low that effective exercise cannot occur. This is typically characterized by a decline in energy levels. There simply isn’t enough available energy for working tissues to use. The body gets real scared by this. Why? If you’re in danger, your body is going to want energy to get the hell out of dodge! So what happens is that a hormone called cortisol is secreted. This is your worst enemy in the quest for size and strength. What cortisol does is chew up muscle tissue for proteins and convert them into glucose. This is a protective mechanism to ensure that the body has a supply of energy in times of danger. A process called gluconeogenesis ensues, producing glucose from these amino acids in the liver. The net result is a  loss of muscle tissue.

Another important nutrient that is used up during hard training is water. Of course, you lose plenty simply through the process of sweating. But water is also used internally by working tissues and to keep the temperature of your body down. The fact that you can lose 20% contractile strength by only dehydrating a muscle a little should underline the importance of water in effective training. The grand-daddy of facts relevant to athletes is that post workout muscle protein synthesis is very high. In plain english this means that your body is growing muscle as fast as a leadfooted drunk driver on the Autobahn. This is one of the most anabolic times of the day. Couple this with the fact that your body can process and store carbohydrates as glycogen 125% more effectively than normal during the postworkout period, and you start to see that the importance of the postworkout meal is very high indeed.

What do these things imply? Well, obviously, if you give your body the nutrients it WANTS to play with, you will grow muscle and strength at a faster rate than otherwise possible. Protein synthesis or the creation of new muscle is elevated. For natural trainees, it is especially important to take advantage of this (steroid using trainees are lucky enough to have continually elevated levels of protein synthesis). But muscle size is not only determined by protein. The majority of space taken up in the muscle is fluid and stored glycogen, as well as a sizeable amount from intramuscular fat. Since you can shuttle more glycogen into muscles than normally possible during this time, you can technically make yourself appear larger than normal with a little extra carbs and water. Why water? Well, for one gram of carbohydrate to be stored as glycogen, you need approximately 3-4 milliliters (mL) of water. Hence for 100 grams of carbohydrate you need about 300-400 mL of water to store it in the body.

Storing glycogen and building muscle decreases recovery time between workouts. Why? If you’ve got a supply of carbohydrate, your body doesn’t need to chew up nearly as much muscle tissue as it would if there were no carbs available. Hence you have less postworkout soreness than without carbs. Furthermore, the proteins that are damaged are repaired much earlier. The increased glycogen storage in the muscle also permits higher training volumes than what would normally be possible. This is important, since volume (sets x reps x time under tension) is typically correlated with hypertrophy gains. If you are physiologically capable of doing more work…do you need me to spell this out to you?

Post workout carbohydrates have also been shown to increase insulin and growth hormone levels – two hormones that are critical in the cascade of processes necessary for effective muscle growth. This leads to increased protein synthesis and hypertrophy. Postworkout carbohydrate ingestion has also been shown to decrease protein breakdown and excretion, maintaining a more positive balance of muscle in the body.

So what are the practical applications of this knowledge?

Need 1: Water. You must rehydrate yourself for performance and to ensure that any carbohydrates you eat can be effectively stored. How much water is enough? You can’t just drink the 3-4 ml x [amount of carbs you eat in grams] because that would only give you enough to store the carbs as glycogen. Significant water has also been lost through sweating and thermoregulatory processes. What this basically means is that the more water you suck down, the better! The worst thing that can happen is that you’ll be a little bigger than normal! Be careful to space out water consumption. The way that water levels are moderated in the body is by changes in blood pressure. If you drink too much water at one time, blood pressure rises excessively and this sends a signal to the hypothalamus. The hypothalamus then stops the secretion of a hormone called Anti-Diuretic Hormone (ADH), which causes the body to excrete more water than normal. Hence hydration is undermined if you chug a whole bunch of water at one time. Hydration is much more efficient by steadily sipping water until you have drank a large quantity of water. Most people can’t go wrong with 1 to 2 L of water post workout.

Need 2: Carbohydrates. To offset protein catabolism. To replenish spent glycogen. To permit supercompensation of glycogen stored. Most of the studies done have shown good effects of using 1 to 2 grams of carbohydrate per kilogram of bodymass. However, I think that the amount of carbohydrate you ingest post workout should also be reflective of your training volume. It makes sense that 2-3 sets to failure won’t torch your body of fuel nearly as much as 20 sets will, right? Hence, you should tailor your carbohydrate intake appropriately towards your volume utilized. The studies mentioned above used 1 to 1.5 grams carbohydrate per kilogram of body mass for people training with 8 sets to failure. You must add or decrease carbohydrate intake specific to your own training volume. I would highly suggest that the carbohydrates you ingest be in a powdered or liquid form. The reason for this is simple – faster absorption. The faster you can get glucose into your bloodstream and muscles, the less protein destroyed and the more glycogen stored. I think that normal digestion simply takes too long. The glycemic index of the carbohydrates you eat should be relatively high. Around 100-130 for the nitpickers out there. For my money, I think that a combination of juice and maltodextrin powder serves this purpose nicely. Maltodextrin is very rapidly absorbed, and juices add both flavour and high glycemic carbohydrates. Try to stick to juices that are rich in glucose as these will be the most rapidly absorbed. If you can’t find any maltodextrin at your local health food store (it’s dirt cheap – about $8 for a 2 lb. container), try a home brewing store. Maltodextrin powders are common there. Dextrose is a chemical rearrangement of your basic glucose molecule. Dextrose powder, therefore, is also an option for post workout carbs. You can obtain dextrose at home brewing stores as well – it seems to be difficult to come by (if at all) in health food stores. Otherwise, you can order maltodextrin from Supplement Direct. It may not be listed online but I do know that they carry maltodextrin if you email them.

I believe that it is also important to “buffer” your intake of this carbohydrate solution, just as the water. Why? Even though you can process nutrients more efficiently postworkout than any other time, it is still possible to overload your body’s capacity to digest. One of the biggest reasons why people get fat is because they eat too much at one time! Don’t turn a very anabolic period into a fat ass party! Buffer your intake of your carbohydrates over 1 to 1.5 hours. Drink them slowly. As a general rule, I try to consume half my post workout shake immediately after my workout, and then continue sipping on the remainder of my shake within 1 hour after my workout has been completed. I sip on water at the same time too.

Need 3: Protein. To take advantage of the anabolic postworkout period and offset muscle losses. Again, the amount of protein consumed post workout will depend on your body mass. I think it is stupid to say that one should not eat more than 30 grams of protein per meal. That means that a 300 lb. man and a 100 lb. woman can process protein at the same rate! As such, take into account body size. I would warn that you not overload your body’s capacity to handle protein at one time – for most, this means around 30-50 grams. But metabolically speaking it is very difficult to convert protein into fat. So many processes must occur before it can be deposited as fat – it is very difficult to get fat off of protein. I would suggest that you get your protein from a hydrolysated whey protein shake. Why? Regular food protein digests too damned slow to take advantage of the postworkout processes. You simply can’t take advantage of the anabolic state you’re in when that chicken breast you eat hits your bloodstream 2 hours later! Whey hydrolysates are very rapidly absorbed – they are partially predigested through an enzyme bath so half the work is done for you :). Again, buffer intake to avoid fat deposition and direct more nutrients towards muscle tissue.

Avoid fat postworkout. Fat inevitably delays digestion because it metabolically requires so many more processes to break down. Postworkout you want efficient digestion, and fat gets in the way. Besides, it is questionable as to whether or not you need fat for any real nutritional purpose postworkout. If there is a need, I’m sure that most people would have no problem with that fat coming from bodyfat sources.

To ensure that you’re getting a steady stream of nutrients to your body – follow a general rule of thumb. Your energy levels should not go down at all during the postworkout period. I mean this! If your energy is going down, two things could possibly be happening and neither of them are good. 1] Your blood glucose levels are dropping, meaning that you aren’t getting in enough nutrients when your body needs them. You are now going catabolic. 2] Your blood glucose levels rose too quickly! Again, if you eat too many carbs at one time, blood glucose rises quickly. Your body secretes a whole mess of insulin to get rid of the blood glucose. Where does it go? Part of it to muscle, but most of it to FAT! That’s right, excess glucose goes to fat! What then happens is that your blood glucose levels fall, you get really tired, and then you go catabolic! So not only do you chew up muscle tissue, but you get fatter at the same time. SInce blood glucose levels are directly related to energy levels, you should not see your energy level decline. In fact, it should be constant from the minute you start drinking your carbs, protein and water. If you’re drinking your shake and still see a decrement in energy; slow down consumption. The nice thing about this is it also avoids bloating.

You can also consider adding Vitamin C and creatine monohydrate. Vitamin C will aid protein synthesis and recovery, and since the body is storing nutrients so effectively postworkout – creatine will be taken up into the muscle cell very efficiently  – more so than at other times.

Postworkout nutrition doesn’t end with the meal immediately after your workout. Protein synthesis is elevated by 50% postworkout but it can be as high as 110% up to 24 hours postworkout. So keep supplying nutrients to your body in small, frequent and balanced feedings of carbs (40-70 grams), protein (30-50 grams), and water (up to 1L meal meal) every 1.5-3 hours. You can start adding in fat into your diet (10-15 grams per meal) after you’ve gotten the first meal postworkout out of the way, since heightened fat intakes are associated with better nitrogen balances (indicative of less muscle being lost). And of course, switch to solid food instead of the protein shakes.

One last reccomendation I would make is that you brush your teeth after you’re done drinking all this crap down. Why? 200 grams of sugar at one time is a heckuva lot for your teeth to handle. Rather than letting your teeth decay with sugar residue, brush them clean and keep your chompers.

Here’s where the fun part comes in. The following are recipes for my idea of a great postworkout shake for a 200 lb. athlete. The first tastes like an Orange Julius and is a great post-workout reward! The second tastes like a Pina Colada.

Shake 1:

30-50 grams whey hydrolysate protein powder, vanilla flavoured
75-150 grams maltodextrin, depending on training volume (generally, 1 g maltodextrin = 1 g carbohydrate)
750-1000 mL orange juice (approximately 75-100 grams carbohydrate)

Blend until smooth. Drink with 1-2 L of distilled water over 1.5 hours postworkout.

Shake 2:

30-50 grams whey hydrolysate protein powder, vanilla flavoured
75-150 grams maltodextrn, depending on training volume
1 large can of pineapple in juice
1 small can of mandarin oranges in juice
1-2 cups water
6 ice cubes

Blend until smooth. Drink with 1-2 L of distilled water over 1.5 hours postworkout.

Shake 3:

Mix 300 grams of dextrose powder into 2L of distilled water. Add Kool Aid mix of choice for flavour. Drink half of this solution after training (yielding 1L of distilled water and 150 grams carbohydrate from dextrose). Then mix up a protein shake about 30 minutes later.

Postworkout nutrition is one of your best friends in the quest for size and strength (besides a lifetime supply of Sustanon 250!).

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day

15 Lifestyle Weight Loss, Health And Fitness Tips

3 Jul

1. In the beginning, your fitness plan should not be overly aggressive.
One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan. Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) and one day stretching ( yoga or Pilates) is adequate in the beginning. As you become acclimated to the lifestyle “shift” you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone, then I suggest you get a training partner or personal trainer who will help you sustain your motivation.
You must have tangible, quantifiable, short-term and long-term goals for your fitness program so you can gauge your progress. It’s crucial to have a “baseline” before you begin, so you can measure success. Your health club or personal trainer can give you a complete fitness analysis that will aid you or your trainer in developing a personalized fitness program which addresses your particular needs. Having goals, particularly short-term goals, allows you to track your progress and keep you motivated when times are tough and you don’t feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success “secret.” Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional.

2. If your goal is fat-loss, then your cardiovascular exercise should be interval intensity.
Your heart rate during cardio exercise should not exceed 50% to 70% of your maximum heart rate. The simple formula for calculating your 100% maximum heart rate is 220 minus your age. If the intensity of your exercise increases your heart rate beyond 70% (which can occur very easily if you are in poor shape), you start shifting from using body fat as your energy source to relying on glucose metabolism. Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range.

3. Always, always, always stretch.
Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce! Your personal trainer will show you the proper execution and timing of your stretches.

4. Set exercise appointments with yourself  and remember the benefits of exercise. Enjoy yourself.
Use your day-timer to set appointments for exercise – and then stick to them. You wouldn’t miss a business meeting or client appointment, would you? So don’t miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment. When you have money invested, and someone waiting for you to show up – you are much more likely to actually show up!

The most difficult thing is actually getting into your running shoes or going to the gym. But once you begin your work-out, relax and enjoy the process. Don’t fight it. Make exercise your personal time. When you are exercising you can focus completely on yourself. Yes, exercising can and should be somewhat rigorous (depending on your level of fitness), but it is just that investment which makes it supremely rewarding. As with anything, if you are in the moment, you can fully appreciate the experience and truly enjoy the proces

5. Exercise correctly.
So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise. Get educated on how to exercise correctly. And the absolute best way to do that is to hire a personal trainer to develop a program for you and then teach you what to do and how to do it right. Personal training does not have to be an ongoing process. You can hire a personal trainer for whatever length of time you need to learn the ropes. It could be five sessions, or it could be fifteen sessions. It’s completely up to you. But statistics prove that those who understand how to exercise correctly, get better, faster results. And that’s what you want, right? Results!
Never, ever do a traditional sit-up.
Unless you are super athlete with an incredibly well-developed midsection, sit-ups can lead to a strained lower back and possibly lumbar injuries. But it gets worse. Rather than hitting your abdominal section, sit-ups can shift exercise tension to your hip flexors – which defeats the purpose. There is so much misinformation about how to strengthen, tone and firm the midsection, it’s almost frightening. It is very difficult to learn proper abdominal exercise technique by reading about it or watching it demonstrated on a video. You need to do it with supervision and get feedback about your form from a knowledgeable source. And keep in mind that you use your abdominal muscles in almost every single movement you make. Strengthening your abdominal region is the single most effective way to prevent, or recover from, low back pain.

Don’t waste your time working small muscles with isolated movements.
If you don’t enjoy doing resistance training or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements. When I see overweight people doing wrist curls or lateral raises, I wonder why. It’s generally just a lack of understanding of how their bodies work. Most people want to lose fat and tone and firm their bodies. The way to do that is to use resistance (weights or machines) to train the large muscle groups. Men should be concentrating on legs, chest and back. Women should concentrate more on their legs and back. The best exercises for legs are lunges or squats (your personal trainer will show you the proper form and then monitor you during the exercise) and leg press. The best chest exercise is bench press, and the best back exercise is the seated row. All of these are compound movements, which means they incorporate multiple muscle groups.

6. Deep-fried food and alcohol has no nutritional value – none!
Almost every food, whether it’s steak, chocolate or red wine, has some nutrients to contribute. But one thing is absolute: fried foods are garbage. Potato chips, French fries, onion rings, breaded chicken strips and all the rest of the deep-fried junk are pregnant with saturated fat and calories, and they contain almost zero nutritional value. If you’re trying to lose weight and/or reduce fat, simply eliminate fried foods completely from your diet. That stuff is scary. Alcohol is a same.
I’m not advocating the high protein, high saturated fat diet that you hear so much about (frankly, it’s dangerous). But I am advocating minimizing your intake of bread, pasta, rice, potato and of course, all sugary drinks. We are no longer an agrarian society participating in manual labor. Most of us are fairly sedentary throughout the day and therefore do not need the high levels of carbohydrates to sustain our energy. Additionally, carbohydrates are addictive. The more donuts you eat, the more you want. The bulk of your carbohydrates should come from vegetables and fruit. And those with high water content, such as cucumbers, grapefruit, tomatoes, cantaloupe, strawberries and even vegetable soups (watch out for high sodium), will fill you up nicely.

7. Never, ever skip breakfast.
If you want to maximize your fitness results or fat-loss efforts, you’ve got to eat breakfast. Even if you don’t exercise at all – breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you’re trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner). A great breakfast is oatmeal drink from my FusemeAll diet menu with a little honey and banana and added protein . Or try scrambled egg whites with turkey sausage.

8. Eat fat to lose fat.
Healthy fats are necessary to your body for a bunch of reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin. The singular distinction you must be aware of is the difference between healthy “good” fats, and dangerous “bad” fats. Good fats are monounsaturated fats like olive, peanut and canola oil, avocados, all natural peanut butter and nuts; and omega-3 fats like salmon and mackerel and soy-based foods. Bad fats are saturated fats, partially hydrogenated fats (killers!), and trans fats. Your personal trainer can provide you with a simple diet program that will complement your exercise to help you live longer, feel better and boost your immune system. The bottom line is that your body needs good fats – and will revolt if you attempt to abstain from them – and absolutely does not need bad fats.

9. Drink plenty of fresh, clean water.
Yes, I know that you’ve heard this over and over again. But there’s a reason for that – it’s the gospel truth! The recommended amount is approximately eight glasses, or 64 ounces, of water every day. When you are exercising, you need to drink even more. Over 75% of your body is water (even bone is more than 20% water). When you don’t drink enough water, and substitute diuretics like coffee, tea and caffeinated sodas, you dehydrate your body, your blood doesn’t flow properly and your digestive system doesn’t operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs. Here’s a good rule of thumb: if you’re urine is a dark yellow and/or has a strong odor, you’re not drinking enough water. Drink up!

10. Eat small meals regularly throughout the day.
Fasting or overly restrictive diets will enable you to lose weight – in the short run. Because the weight you lose is primarily water weight and lean muscle mass. But in the long-run, it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by storing fat. Energy expenditures are fueled by your lean muscles. Therefore your body fat remains essentially the same and you lose vital fluids and muscle instead. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. You should be eating three nutritionally balanced meals each day, and you should have at least  two healthy snacks. This keeps your metabolic furnace stoked, so you burn more at a faster rate. I know, it’s counter-intuitive, but it’s the gospel truth!

I realize that starting (or re-starting) a productive and effective health and fitness program is not easy. .

If you’re sick, you go to the doctor. If you’ve got a tax problem, you see an accountant (or an attorney!). Have a toothache? You’re off to the dentist. Leaky pipes result in a call to the plumber. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don’t know exactly, but I encourage you to make the investment in yourself – in your quality of life – by hiring a qualified professional to educate you and help you get started…

…because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which can take as little as 30 days, your whole life will change for the better.

How long does hair grow in a month? And can you grow hair fast?

3 Jul

How long does hair grow in a month? And can you grow hair fast?.

About supplements

3 Jul

There are different rules for when and how you are suppose to take your supplements, some foods should be avoided with certain vitamins for example. Even essential nutrients are toxic at some level of intake. Among the most important ones to avoid taking too much of are vitamin A, D and B6.

Excess vitamin A (retinol) can cause birth defects when a women is taking too much at conception and during early pregnancy.
Vitamin D excess can result in the calcification of blood vessels and cause damage to kidneys, heart and lungs.
Excess intake of vitamin B6 can cause permanent damage to sensory nerves.
Excess intake (and inadequate) calcium intake increase the risk of kidney stones. Excess intake of iron interfere with the absorption of other minerals, like zinc.

It’s important to remember that every RDV and UL are set for normal, healthy people. If you are on some kind of medication that might increase or decrease your need for a nutrient. For example, aspirin and ibuprofen increases your need for folic acid. If on blood thinners, supplementation with vitamin E and K should be avoided because they will complicate your condition.

Avoid taking your supplement pill with milk because the calcium will hinder minerals from being absorbed. Calcium needs vitamin D to get fully absorbed, so make sure your supplement or milk contains both. And vitamin D needs fat to get absorbed by the body, so always take our omega-3 pill with your calcium/vitamin D or make sure that your milk contains fat (so do not drink fat free milk). Your vitamin pill will probably only contain about 10-12% of RDV when it comes to calcium and the reason for that is that if it contained 100%, the pill would first of all be too big to swallow and second you’ll need to space out your calcium for best absorption and preferably take it with food. The body can only handle about 400 mg/hour.

Iron needs vitamin C to be absorbed properly and iron should not be taken close to drinking coffee.

In fact, nutritional supplement is complement nutrition but not a suitable for food. Traditionally, nutritional supplements include different minerals, vitamins, botanicals and substances that are derived from different natural resources.

You have to understand that supplements are not drugs. In fact, drugs are used to ease the pain inflicted as well as cure different diseases. As well they work quite hard for the human body and can have different side effects. And thus, the user of drugs traditionally has a health care specialist’s prescription. At the same time, the majority of nutritional supplements work like dietary supplements in addition to the food consumed on a daily basis. Traditionally, people consume food supplements in some health conditions. Including multivitamin and multimineral dietary supplements into your diet is quite useful for preventing different diseases. For instance, vitamin C is considered to relief and prevent fever. As well supplements are substances that help optimize the human body function properly.

Health experts claim that nutritional supplements are quite safe for people. The main reason is that the substances that are contained in supplements are natural substances. In addition, some supplement manufacturers have been doing intensive research in the different products of their supplements.

But, even if dietary supplements proven to be effective and safe to prevent the disease, this does not obviously mean that you could avoid conventional medicine and relying only on regular nutritional supplements. You always have to consult your doctor first, especially if you are going to combine supplements with medicines for your health care. For instance, the consultation is quite necessary for pregnant and breastfeeding women.

Great examples of the use of nutritional supplements that are able to strengthen the immune system are to use supplements that contain such vitamins as A and C. In order to eliminate toxins you have to take supplements that include vitamin C, vitamin E, beta carotene and chlorophyll. If you have to overcome inflammation, then you need supplements with vitamin C and vitamin E..

Broccoli Juice!?!

3 Jul

Broccoli Juice!?!

We don’t have that many fancy kitchen appliances, mainly because we can’t fit anything more into our small kitchen. One that we do have and that we really use is our juice machine. It doesn’t seem to matter what we put into it, everything that comes out tastes divine. Therefore we decided to start pushing its limits: Broccoli is a great vegetable in food, but how can we make a good juice out of it?
We added orange, apple, kiwi and ginger and it actually wasn’t half bad. And if you think of all it contains it’s really a bomb; Broccoli is rich in iron, and for absorbing iron into your body you need vitamin C, which you get from the kiwi and orange. Ginger is good for a million different reasons. Luise always adds linseed or almond oil as well because it’s good for the skin and the stomach (but I like it better without …).

Ingredients broccoli juice

Broccoli Juice
1 glass

1 orange
1 apple
1 kiwi
1 handful of broccoli
2 cm fresh ginger

2 tbsp linseed oil
ice cubes

Put all the ingredients in a juice machine, pour it in a glass, add oil and ice cubes and stir. Enjoy with fresh mint leaves!

Why Do Lovers Lie?

17 Feb

Why Do Lovers Lie?.

Letter No20, around ONE secret date she had, after 4th brake up.

17 Feb

Letter No20, around ONE secret date she had, after 4th brake up..

Letter No18, after 3rd Brake Up

16 Feb

Letter No18, after 3rd Brake Up.

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