5 Super Foods You Should Be Eating Daily

Everyone wants to live a long and healthy life. More and more people are buying the latest supplements and following the latest training fad. All of this is for naught if we eat garbage. By this I mean, a diet that consists highly processed products and fast foods. You can buy every pill under the sun and work out like an Olympian, but if your diet is high in sugars, trans fats, and chemicals, you won't see any progress.

Health and fitness has grown steadily into multi-billion dollar industries. As of late, the new buzzword in the media is super foods, but what exactly are they and why should you eat them? Good question. Super foods are nutrient dense, low calorie foods that are chock-full of antioxidants and essential nutrients that our bodies cannot produce. In other words, these are the pound-for-pound Champions of healthy food.

Below are 5 super foods that you should be eating in some form every day.

1. Kale is the most nutrient dense plant on the planet. An organic bundle will be under $3 and packed with calcium and vitamins B & C. Try baking your own kale chips. They are a yummy alternative to potato chips. I use kale in my morning shakes and evening salads along with...

2. Spinach is jam-packed with iron, Vitamins A & K, and the eye saving lutein. I also use this one in my salad and shakes or lightly cooked with grass-fed butter, sea salt, and fresh garlic. Absolutely delicious!

3. Matcha green tea is a must for anyone looking to lose weight and get a ton of nutrients in one cup. The latest research shows that green tea can kill cancer cells by cutting off the blood supply to them. When consumed with meals, green tea decreases the absorption of fat. Japanese matcha is the best.

4. Coconut is great for many things. During and after your workout, drink coconut water, instead of sports drinks, to replenish fluids and electrolytes that were lost in sweat. Use coconut oil to cook because it is the most heat stable oil and supports a healthy heart. The medium chain triglycerides found in it feeds the brain so that it functions optimally while lauric acid supports a healthy immunity. Coconut oil can also be used in your hair and on your skin as lotion.

5. Fermented foods are also known as prebiotics, which are foods that stimulate the growth of "good" bacteria in the gut. When the good guys outnumber the bad guys by a lot, then your health improves because your immune system is stronger. Some good fermented options are miso soup, kefir, kimchee, sauerkraut, and natto. These are acquired tastes, but definitely worth trying.
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Lose Weight This Year With The Diet Solution Program

Is one of your goals for the New Year to lose weight? Are you hoping to get in shape FAST-but in a healthy way? Weight loss is usually one of the Top 10 New Year's Resolutions people make... EVERY YEAR. Finally achieve your goals this year with a program designed to help you shed pounds without starving yourself or costing you lots of time and money.

Turn your weight loss "resolution" into a "solution" with The Diet Solution Program by Isabel De Los Rios.

Does that sound too good to be true?

Well, it IS too good to be true. The facts show that when people take on a weight loss or diet program:

- they DO starve by cutting out whole food groups, skipping breakfast, following the latest and greatest "lose weight fast" program.

- they DO spend A LOT of time trying to diet, writing things down, going to weight-loss meetings, heading to the gym, finding the newest exercise fad that promises "you'll lose inches in weeks".

- and they DO spend A LOT of money on joining a gym with monthly fees anywhere from $10.00 to $60.00 EACH month, even those weight loss meetings cost money. Diet pills are costly and most are unsafe and unnecessary.

Does even just one of the above sound like something you've done or tried before?

I'm here to tell you that it does NOT have to be this way. How do I know? I know because I decided to take a test drive of a program I found online called The Diet Solution Program. It almost should not use the word "diet" in its title, as it's really a solution, a healthy eating lifestyle program. All for the cost of a one month of gym membership-and my two feet to exercise with, I obtained a program that contains everything needed to lose weight. I found it is possible to begin losing weight fast by following a healthy regimen of the right foods and the right exercise. I was impressed with fact I was able to purchase the program online and download it immediately.

The key to success is having everything you need in one place at the time YOU need it. Most people find themselves with the best of intentions. "I'm gonna lose weight this year no matter what!" and go to the gym only to find they aren't quite sure of what exactly will work for them and what will not work for them. So for the first few weeks, they do what they THINK will work while never really knowing if it is enough or IF it work at all.

After the gym, they go food shopping and buy items that are listed as "diet" and "healthy" food, like frozen diet entrees. These foods are highly processed and really don't help you to fuel your body for energy and sustenance. As soon as you stop eating "diet" foods, the weight comes back. One of the foods many people are told they need to give up to lose weight is the whole food group of carbohydrates. People give up all bread and pasta, etc... THEN they find they are exhausted and cannot continue on their weight loss journey. Frustration sets in, and well, it doesn't get any better. But The Diet Solution Program shows you how you can still eat carbohydrates and lose weight.

The Diet Program Solution by Isabel De Los Rios, an exercise and nutrition specialist with 10+ years of experience as a certified nutrition and fitness professional. This is an online program that you can download (Yay! You can have it with you all the time!) and follow without going to meetings, or worse, feeling like you are on your own. The Diet Program Solution really IS a solution because the manual covers everything you need to lose weight and achieve your goals. You can adapt her teaching to YOUR daily life and activities and food likes.

Losing weight is not the easiest thing to do, but it does NOT have to be the hardest either. I couldn't review a program without trying it first. About a year ago, I tried a VERY strict eating plan (let's just say the food "cabbage" was in it), and I could barely manage to do the recommended 3-5 times a week of 30-45 minutes of cardio exercise. Needless to say, after about two weeks, I was done. My job and life at the time got incredible busy, so I was now also eating out more often. I watched infomercials at 3am (like I said, my life got busy and I had odd hours), and just did not trust ordering from the television.

I decided to search on the internet. When I found the Diet Solution Program, it interested me A LOT. I did NOT order right away. I read a review and checked out the site-just like you are doing now. I watched Isabel's videos. She is definitely knowledgeable on the subject of weight loss and did not seem to be making promises of the "seas parting" and losing 20 pounds in one month Frankly, the program seemed, well, MANAGEABLE. Throw in the 60-day guaranteed refund if I wasn't happy, and I figured it was a lot easier than other options I had tried and certainly worth looking into.

I started the program about 3 months ago and I have lost 16 pounds to date. Is it a ton of weight loss? No, but its better than the usual 1-2 pounds and the bigger point here is that I'M LOSING WEIGHT IN A HEALTHY WAY-FINALLY! I'm noticing a difference. The Diet Solution Program is manageable! YIPPEE! I walk 3 times a week and feel pretty good. I'd recommend adding some more exercise... but I'm off to a great start because her program really lets me eat (I LOVE FOOD!) A 15 pound weight loss can mean more of your wardrobe fitting. There are tons of testimonials on the website that really attest to the fact that YOU LOSE WEIGHT ON THE DIET SOLUTION PROGRAM. I haven't even used all of the teaching that the program provides yet. I'm still just as busy as I was-my schedule hasn't changed... but my lifestyle has changed and I have more energy to get through the day and YOU WILL TOO. I found myself mostly fascinated with how the author taught me that I have a metabolic type and need to eat according to my "type". There are three types - carbohydrate, protein and mixed.

The Diet Program Solution contains the following:

A fully detailed MANUAL that explains how to apply the knowledge she is going to educate you with. The manual is a comprehensive tool to be read and referred to over and over again. You'll learn HOW to eat the right foods (yes, even yummy foods) and lose weight. She takes the "diet" out of the plan and educates the reader on what to eat and how to combine foods for the healthiest way to actually see results on the scale!

The proper food lists and meal plans for each and every day to guide you. Fresh vegetables and fruits are an important component of the plan (I'd be wary of any plan that DOESN'T promote these food groups!)

Grocery store shopping lists - Go armed to the supermarket with these and it will be easy to bypass that frozen meal section! It's also a huge time-saver.

A full recipe program is included that pulls it all together for you so you won't be wondering what to eat. For example, I personally have a sweet tooth for cranberry sauce-especially around ahem, "certain" holidays (gobble, gobble anyone?). I always buy a couple of cans. Now I have learned through this program how easy it is to make sweet, fresh cranberry sauce by using little more than fresh cranberries and water! To me, this is an example of the biggest "take-away" from the program. You can still eat your favorite foods by learning from Isabel how to eat them properly(not from a can). I'm sure you will also find an "a-ha" moment for some of your favorites as well.

If you think carbohydrates are off-limits on this plan - you are wrong. The Diet Solution Program includes carbohydrates-the right ones. This program is a well-rounded eating plan that will leave you feeling like you are just changing your style of eating to a healthier one. This is not a deprivation diet, although it's important to follow what the author guides you to eat.

If you can handle the side effect of having more energy (a bonus I wasn't expecting!), you will find yourself getting creative and making new recipes from the foods the diet teaches you about because both the food and what Isabel teaches you about eating just really makes it all "click" and you'll actually ENJOY eating right. I really think if this is the year you want to lose weight while getting healthier, then you need to research this plan and find out if it's right for you.You'll be able to cross "lose weight" off of your New Year's Resolution To-Do list once and for all.

Article Source: http://EzineArticles.com/6725472

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The Home Muscle Building Textbook

If you think you need to get to a gym in order to build a decent amount of muscle on your frame... you're mistaken! The following is a textbook guide to muscle building at home:

#1 - Train for Hypertrophy

If your goal is to build muscle, then you should be training to build muscle. So many people get side tracked with flashy workout programs and end up focusing on building strength only, or performing intense cardio workouts that will never help them build any muscle mass.

The ideal repetition range for pure hypertrophy is 8 - 12 repetitions. This means that you must choose a challenging weight. Perform 3-4 sets of the movement. If you feel your last 12-rep set was too easy, then it's time to increase the weight in your next workout.

#2 - Train to Muscular Failure

If there is no reason for your body to grow, it will not grow. Changes are made when their is a necessity for change. You must force your body to grow. This is why you must push your body to muscular failure. The maximum recruitment of muscle fibers comes in at the last, hard repetition.

Remember, you do NOT have to hit muscular failure on all your sets. If you are performing 4 sets, then you should hit failure, or close to failure, on your last set. Many people think this means to keep performing repetitions until you can go no further. This is not what it means. If you were able to perform 20 repetitions on your last set, then the weight you used was not challenging enough.

#3 - Keep your Workouts Short

Catabolic hormones are released into the body at the 45 minute mark. These hormones eat away at your hard earned muscle. The best thing to do is to keep your workouts under 45 minutes. Don't think you need to spend 2 hours in the gym per day in order to see maximal muscle growth.

In addition, when you're pushing your body to failure for hypertrophy, you're going to be tired in about 20 minutes. My ideal muscle building routine should only last 20 minutes. This is doable if you're using challenging weights in the proper repetition range.

#4 - Use Compound and Isolation Exercises

Compound exercises are crucial when it comes to muscle building. You should build your workouts around the basics - bench, squat, deadlift, row, and press. However, you should also include isolation exercises. Bicep curls and tricep extensions serve as complementary movements to your big lifts.

#5 - Eat Enough Protein

Use the following formula to determine how much protein you need daily:

Lean Mass Weight (Kg) x 2.75 = Daily Protein Requirement

Remember, this is in kilograms. In addition, we're measuring lean mass. So, if you're 170 lbs at 10% bodyfat, your lean mass is 153lbs, or 69.5 kg. Your daily protein requirement therefore is 191-192 grams.

This level of protein intake may seem daunting, but it really is not that difficult once you start looking into just how much protein is in foods. A really quick way to boost your protein intake is to consume 3-5 small, high protein snacks such as cottage cheese, beef jerky, mixed nuts, or pumpkin seeds per day.

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Tips On Body Building - Want Tips On Having More Energy?

It may be true that thousands of articles have already been written with good ideas on how to weight lift. Many of these can also be misleading and are pointing to things that will convince you to buy something. Here, we are going to summarize only the essentials of making your efforts successful.

Strain in Style

First off, you must dress appropriately. This is not for the purpose of looking extravagant but for avoiding injuries and for helping your movements become more fluid and flexible. You must wear comfortable garments so as you progress in your routine, your clothes will not get in the way of your sweat, fatigue, and requirements for movement.

The acceptable types of clothing when weightlifting are sweatpants, leggings, shorts, jogging pants, boxer shirts, tank tops, and sports bras. It is also equally important that you wear rubber shoes so you can maximize feet movements, especially if you are running on a treadmill for your cardio workout.

Eat Right

The second on our tips on body building is to choose the right kind of food. Any trainer, athlete, and successful weightlifter will tell you that you are what you eat. You should never neglect proper nutrition because if you do, you will waste all of your efforts and will not see the fruits of your labor.

To do this right, follow the hierarchy of the food group pyramid by eating more foods found at the bottom and eat less of the foods found on top. Below is the hierarchy of the food groups.

• Meat, poultry, dry beans, nuts, eggs, and fish
• Milk, yogurt, cheese
• Fruit
• Vegetables
• Bread, Cereal, Pasta

In addition to this, make sure you get adequate intake of the following nutrients: Carbohydrates, proteins, good fats, vitamins, and minerals.

Do Not Take Supplements

The last of our secrets on weightlifting is to completely avoid supplements because these things can do more harm than good. There is a craze about creatine and this can be a bad step if you are rushing to build your body. Creatine is a substance that has nitrogen that is also naturally found in our body, specifically the pancreas, the liver, and the kidneys.

Creatine gives our body the right energy to move in cases where the body needs more energy than usual, like in emergency situations or when you are working out. Taking supplements is faking your abilities. If you are going to body build, make sure you do it the natural way.

I have prepared very powerful body building techniques below, enjoy.

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Tips To Looking Beautiful Throughout Your Lifetime

What women stress most about within their lives could be their look. For anyone who is like the majority of women, you might have thought of how you look all of your life. All of us want to look their very best, there are a few methods for you to stay looking your very best through your lifetime. Better yet, you will discover simple ways to do it. Here are a few easy tips you are able to incorporate into your life so that you always put your best foot forward.
 
Begin by enhancing your diet. You are already aware that you should eat "healthy". Which means many different things to each person, based on whom you ask. One individual might find a Primal diet to become healthy, someone can be a vegetarian, while others adhere to a low-fat diet. You need to try eating in a manner that is sensible for you personally. Should you feel great everyday, maybe you are eating the proper foods. For anyone who is sluggish throughout your day and also have unwanted weight, you must modify your diet plan. Eating the right foods will help you feel so much better.

It is important to consume a lot of water. I am sure you may have heard that as well, however, the reason why it is very important is because the body consists of mostly water. You lose water while urinating, sweating, plus your daily activity. In addition, the tea and coffee you consume each morning, along with the alcohol you drink socially, act as diuretics, which cause you to lose water. Lacking the necessary water in your body, your skin will begin to look dull and dry. The skin is also more prone to wrinkle and flake. When you get enough water, your skin is soft and appears younger. Try to drink around 8 to 10 glasses each day.
Get moving. You have likely been told you need to exercise, however, you may not understand that you can do many different things to exercise. Being active is essential for a lot of reasons. such as circulation, heart health and more. In order to keep yourself moving it is important to find a way to move your body in ways you like. For just one person, it may be joining the gym. Another might enjoy taking a walk or just dancing. What ever activity gets you up and active will certainly help you stay looking beautiful.

Dress appropriately. Many women, as they age, are lured to wear clothing that the younger generation are wearing. They may be attracted to plunging necklines and hip hugging pants, and become frustrated when they can no longer fit those clothes. The simple truth is dressing younger than you happen to be only accentuates how old you are. A person looks a lot more fresh and lively in clothes that fit you and also are appropriate to your age.

Maintain positivity. Above all else, beauty is really a frame of mind. Should you feel good, a person looks good. That maybe true of each and every woman on earth.
Begin using these ideas to stay beautiful within your entire life; beauty could be yours at all ages.

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