Proper Nutrition = Healthy Living

We all know that nutrition is very important to everyone. Whether you want to build a body or not, we know that nutrition plays a key role in our health.

That is why we have to seriously watch what we eat. If we want to live a completely healthy life without health problems, we need to make sure that our diet is taken very seriously. This is still true for those who want to build their bodies. Below, we will check out some vital nutrition tips for a healthy living.

  • Do not skip breakfast

Breakfast is the most important meal of the day because it gives you the energy to stay active during the day. Your breakfast should be healthy with fresh fruit that will help you feel full before lunch.

  • Consume carbohydrates

Since carbohydrates provide up to 50% of the energy source, carbohydrates certainly need to be at the top of the nutrition plan list. The more an active person, the body uses more carbohydrates. Including enough carbohydrates in your diet helps with your performance and strength.

  • Consume healthy fat

Like carbohydrates, healthy fat is also a good source of energy. Although fat is usually used only after an hour of performance, enough healthy fat should be included in your diet. Lack of fat consumption can affect your body’s activity.

  • Consume protein

Once carbohydrates and healthy fats are used, the body will look for proteins as an alternative source of energy. When an extra protein is consumed, the body stores it as fat and uses it when energy is needed.

  • Get enough vitamins

Although we are trying to eat properly and give our bodies everything they need to stay healthy, most of us still do not get enough vitamins and minerals. By learning which foods need to be incorporated, you can get a daily intake of vitamins and minerals that are missing in your daily life. It is also a good idea to take vitamin and mineral supplements to make sure you get what you need.

  • Take adequate water

As most people know, water is indispensable for life. Being well hydrated is crucial for all human beings. Even small dehydration can be very dangerous when you are active. Water is needed to regulate body temperature and protect your health.

  • Drink a glass of water before taking food

If you’re looking at calories or maintaining an ideal weight, then a glass of water before each meal will help you avoid eating excess food. However, it is also important not to drink plenty of water, as it may dilute the juice in the stomach needed for proper digestion.

Conclusion

Good nutrition means eating the right foods and eating proper nutritional supplements that will give your body the necessary energy. A healthy diet should be put in place to make sure your health is in good shape at all times. A well-balanced diet also helps you to prevent the risk of diseases such as heart disease, stroke, and diabetes.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

Top Tips for Staying Fit

Staying fit is a way of life everyone wants, but not everyone is willing to sacrifice their time for it. You will not get and stay fit accidentally. You need to work hard if you must get and stay fit.

Adequate levels of fitness can only be achieved by hard work without delay. Do not procrastinate, start working to get fit today. Below, you will find useful tips that will help you to get and stay fit for a long time.

  • Set realistic fitness goals

Have a clear idea of where you want; specify the specific goals you want to achieve and write them down somewhere in your diary. Do not try to achieve too much in the shortest time; you will simply be discouraged.

  • Involve yourself in daily workouts

Whether through formal training or normal activity, you need to do things that increase the speed of your heart rate. Aerobic routines are a great way to increase heart rate speed over a certain period of time but can achieve the same goal when you attend to home chores. Making a healthy choice, such as walking instead of driving; this can also increase your heart rate.

  • Use the stairs

It’s a small change that can make a big difference. If you work in an office where there are elevators, instead of taking the elevator, try taking the stairs twice a day. It will take only a few minutes and can help you stay fit.

  • Train with weights

Training with weights helps you develop healthy muscles, bones and increases stamina. Exercising with weights can be as easy as using dumbbells. Weight training does not increase strength, but it also helps to reduce body fat and build more defined muscles.

  • Eat more fruits and vegetables

Commonly processed and fast food is a threat to your health. Try to establish and follow a better diet that contains a lot of dark green vegetables and fruits. They provide energy, essential nutrients, and fibers. Try to find organic products that are not treated with chemical fertilizers or pesticides.

  • It's good to sleep

Keeping in shape means getting enough sleep every day. Generally, sleeping eight o’clock in the night is enough to stay awake and healthy. If we share a day into segments of eight hours, the picture becomes clear. Eight hours of work: eight hours of free time and eight hours of sleep. This schedule will allow you to remain dynamic and ready to deal with that day.

Fit patients have fewer medical problems, less time in the medical office, fewer colds and flu, less disease and faster recovery time than people who are not fit.

In Conclusion

Being fit doesn’t only provide health benefits but social benefit. One of the most important benefits of being fit is that it increases self-confidence. When you are beautiful, you feel good. If you’re in shape, you’ll certainly feel good and safe. When you consider yourself as fit, you are more likely to participate in healthy behaviors such as regular exercise, balanced diet, etc.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

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An introduction to epigenetics

In this article we have collected a few of the most notorious ideas behind the new science of “epigenetics” as expressed by Sir David Charles Baulcombe who is a professor of the Royal Society and head of the Department of Botanical Sciences at the University of Cambridge.

Preface

His research has helped to understand the complexity and origins of the different classes of small RNA molecules. Much of what he has discovered can be applied to animals, indicating that these are ancient processes developed at the beginning of the evolutionary tree. In 2012 he was awarded the prestigious Balzan Prize, “for his fundamental contribution to the understanding of epigenetics and its role in the development of cells and tissues under normal conditions and stress”.

  • Definition of epigenetics

Epigenetics refers to the inheritable effects of the genome that are separated from the effects of nucleotide sequences in DNA. It is a set of reactions that, not altering the structure of DNA, can influence, however, both the gene expression but also and above all what is transmitted to future generations.

Epigenetics provides a molecular memory of our past experience. This is why the effects of the environment in which we live can reach the children. DNA is central and epigenetics is a “collateral” event, but very important for DNA.

  • The Meaning of “It’s not all my DNA"

The information present in the genome is not found only in the nucleotidic ACGT sequences of the DNA molecule, but also in DNA molecular “decorations” that influence the expression of genes. These decorations are copied when the genome is duplicated during cell division. Today we also know that RNA is not just the cellular messenger that transmits the coding information processed by the nucleus to the rest of the cell – it is also a regulator of information in the genome. In fact, it is crucial to turn off some genes or make sure that others are turned on at the right time.

  • After many discoveries, has the gene definition changed today?

It is the same as always – a unit of information in the genome inherited from one generation to the next. Traditionally it was thought that genes only lead to protein encoding – but we now know that in gene sequences there are also information for specific regulatory RNAs.

  • Environmental stimuli that influence our inherited characteristics

Among the most powerful transmitters of transmissible mutations is stress – probably all forms of stress, both physical and psychological. But even hunger and smoking in adolescence can have a decisive weight. In fact, a recent study has shown how the effects of a famine on a population have been passed on to subsequent generations, bringing a significant change in stature into the progeny.

In conclusion

“Strong” inheritance is determined by the sequence of DNA bases. The transmission of characters connected to epigenetics is a “soft” process, because it can be unstable due to the environment. It is a slow but constant mechanism, which is determined day by day.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

Top Reasons to Reduce How Often You Use Your Car

Top Reasons to Reduce How Often You Use Your Car

Today, almost every average individual own and use a car in our society. Owning and using your private car will give you the comfort and privacy that you have always wanted. While there are a lot of benefits of owning and using a car, though it would be impossible to list all benefits here, it is also important you know the disadvantages associated to owning and using a car too often. Below, we will discuss some of the top reasons why you should reduce how often you use your car.

It’s expensive

Using your car too often will pile up a lot of cost for you. The more you use your car, the more you will spend money on your car maintenance as well as replacement of body parts. If you drive your car every day to your workplace, there are chances that someday, the car will need a general maintenance and because you drive it daily, you will need to perform a general maintenance often too. For an average, man this isn’t going to be really easy. If you live in a busy city like New York City, you should also watch out for rough drivers, especially if you drive a lot during the night.

It’s not recommended for your health

As adults, we all know that driving can be stressful, especially on days when you need to get to a certain location within a limited time, but you find out that there is traffic and you’re stuck. This can influence your mental and emotional health negatively, and you may be frustrated at the end of the day after spending a lot of time in traffic.

Moreover, if you drive too often, it could also affect your blood pressure and also reduce your work productivity.

Safety

Even though most cars that are being produced now have very good and efficient safety technology, it is also important to know that cars are one of the most dangerous ways of transportation. Thousands of car crash happens in a year, and this leads to loss of lives and properties. And the more you drive your car, the more you increase the chances of crashing your car despite being careful.

Pollution

Driving your car too often will definitely lead to pollution. First, the noise of the car when it’s been started and being used on the road will cause noise pollution. Secondly, the carbon and other waste gas that is being released into the air will cause air pollution. So, if you’re a good citizen as every country expects her citizens to be, you shouldn’t be driving your car too often to lower the risk of pollution.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

5 Tips for Teaching Kids about Health
Being in good health has always been a problem for everyone. Adults, seniors, and even children strive to be healthy and free from disease. If we are in our best health condition, we feel good, and our bodies work best because we are not limited to the effects of any disease.

For kids, it’s always difficult. That’s because they tend to do what they want, without knowing whether it’s really good for them or not. Parents often take care of their children’s health, but they should not be just the ones who work for him. There is a more responsible person who can help them in achieving an optimal state of health – themselves, but that’s if only you teach them how they can maintain a good health. Despite their young age, they should learn to take care of themselves and the important things they need to do to be healthy. Below, we will discuss the top 5 tips for teaching kids about health and wellness.

KIDS AND HEALTH TIPS

  • 1. Encourage your kids to eat slowly when they eat

Dinning time with your kids should not be a time when you discuss the family problem or things that do not interest your kids. Dinning time should be used to create a fun atmosphere where they can smile and be happy as they eat. This should be the moment when you talk about the sweet and creative things that everyone has done. Kids are more comfortable and spend more time at the table when the atmosphere is quiet. The longer they stay at the table, the more they eat slowly. The importance of eating is slowly is to help kids eat the moderate amounts of food they need for a healthy life.

  • 2. Drink Healthy

It’s important to watch what your kids drink. Encourage them to drink plenty of water as it is important for their overall health. Add this to their routine, such as when they get up or before they go to bed. Teach them to avoid carbonated drinks. Of course, they can drink drinks or chocolate juices, but they shouldn’t take them too often.

  • 3. Encourage kids’ activities

The biggest mistake of some parents is to think that locking their kids inside the home is better. You do not want your children to become lazy kids or kind of inactive. Children have all the energy they need to discover more about the world. If they do not use this energy, it becomes fat. Having a large baby does not necessarily mean a healthy baby.

Try to encourage your kids to participate in exercises and sports.

Exercises and sports should never be neglected during the education of your kids. Exercise helps your children burn excess calories and helps them stay active and healthy. When children are active and strong, this indicates that they are exercising. This will teach your kids that they need exercise to stay healthy.

  • 4. Take a lot of rest

Sleep and rest are essential for growth and development. That’s the way to relax your body and mind. Make sure your kids are sleeping enough. Do not let them stay late at night. Teach them how adequate sleep can help their overall wellbeing.

  • 5. Teach them the importance of fruits

Fruits play a whole lot of roles in the lives of everyone. They provide vitamins; they aid digestion and a whole lot of things. If you want your kids to learn about health and be healthy, you must teach them why fruits are important and why they must take them.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Tito Rabat
Tito Rabat

Apart for being a busy IT executive, Tito has a passion for cooking for friends and family and is a first class wines connoisseur.

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The Planck diet, is it right?

The Planck diet is one of those diets often advertised in women’s magazines or on the Internet as a last-minute remedy for excess weight before the “bikini test”.

It has nothing to do, even if it is sometimes connected, with the prestigious Max Planck Society, an organization dedicated to research with more than 80 locations (called Max Planck Institute) in Germany and many other European countries.

This society is dedicated to the progress of science and takes its name from the German Max Karl Ernst Ludwig Planck (1858-1947), father of modern quantum physics. Some institutes of this society are also involved in research in the fields of food and biotechnology, but none of them has ever developed a diet. The combination between the Planck diet and the various Max Planck Institute is therefore purely arbitrary. To the point that in many sources the name of the diet even loses the “c” (Plank’s diet).

Planck diet: what it consists of and what it promises.

The Planck diet is not based on rules or nutritional principles, but it is simply a classic list of breakfast-lunch-dinner to be followed strictly for two weeks.
Its popularity (currently in drastic decline) is due to the fact that it is very simple to achieve: just limit yourself to eating as planned. The latter, in turn, is reduced to a minimum: breakfast only with unsweetened coffee or tea and, a few days, three rusks or a sandwich.

Lunch and dinner consist of only one dish. The foods are not weighed and the indications are very generic (such as grilled chicken or ham as required). Bread, pasta, bread sticks and crackers, spirits, drinks are banned. The dishes for lunch and dinner are mainly protein (grilled meat, boiled eggs, boiled fish). The use of fats is not quantified, although it is recommended to season everything in moderation. Fruit is provided only once a week, while on Sunday evening it is at pleasure.

Analyzing the food program we see that it is very repetitive and Spartan.

The promises are of the most disparate, up to 9 kg less in two weeks. The Planck diet is a “shock diet” that does not involve any maintenance phase. Given the highly restrictive diet regime, generally the lost kgs are taken back in a short time.

The many weaknesses of the Planck diet

The Planck diet has only negative aspects and only those who do not have a conscience can think of following it to obtain lasting results.

Although it is devoid of any attempt to measure the weight of foods and calories, and being so generic as to prevent a rough calculation of the breakdown of macronutrients, it can be deduced that the carbohydrate intake is actually reduced to a minimum, being exclusively based of foods like meat, eggs and fish.

Being strongly unbalanced, even just 15 days of Planck diet place the body under considerable stress.

Other critical points are the low intake of fiber and micronutrients, breakfast reduced to a minimum, the granting of a dinner a week in which it is permissible to eat anything, all negations of the basic principles of a correct and modern diet.

In conclusion

Exercise is by no means considered in the diet, this is not a good recommendation.

In short, it is a diet to forget, strongly unbalanced, which transmits wrong messages, contrary to the modern principles of healthy eating for a proper lifestyle.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

Read other posts from Franco Nero
Top 5 Nutrition Tips for Athletes

Being healthy and energetic are the most important things for athletes. As an athlete, the foundation of your health depends on what you eat.

You need to manage your diet and take a close look at how the food you eat are prepared to make sure they provide the proper calories and nutrients your body needs to achieve the good health needed to provide good results at competitions. 

The foods you eat can affect your performance as an athlete in a competition. If you eat the wrong type of food, you will end up in a poor health state and may not perform well in competitions. And on the other hand, if you consume the right food, you will end up in a good health state, and you will notice a boost in your performance in competitions. In this article, I will discuss 5 important tips for healthy nutrition for athletes.

  • Eat enough protein

Getting the right amount of protein is essential for your body’s ability to repair and rebuild your muscles after using them. Some athletes tear their muscles for almost every function they perform. Both training and exercising, as well as an adequate amount of protein, will ease the process of your muscle restoration. High protein foods include, but are not limited to meat, beans, fish, poultry, eggs and dairy products.

  • Take multivitamin and minerals

Vitamins and minerals allow your body to process chemical reactions at an accelerated rate. B-complex vitamins offer great health benefits as they help to break down the carbohydrates further, which will really provide you with energy. Though you receive vitamins and minerals from certain foods you eat, they are usually not enough for those involved in physical activities such as exercise and sports..

  • Stay hydrated

With more than half of our bodies made up of water, it is imperative that athletes remain properly hydrated while competing. Drinking the adequate amount of water needed will reduce the risk of heat illness. Athletes that are large can lose up to 10 to 12 cups of water when they are exercising or practicing in a warm/humid weather. Even a slight lack of hydration can adversely affect athletes’ performance. Therefore, it is very important athletes drink water before, during and after the game/practice.

  • Know the difference between good fat and bad fat

Fat is very important in maintaining a healthy diet. Fats are not only good for you and really reduce the risk of heart attack and stroke. They also help your sugar and insulin metabolism which contribute to weight loss and weight maintenance.

  • Eat the right ratio of macronutrients

When it comes to good nutrition for athletes, people often do not talk about macronutrients. Macronutrients contain proteins, carbohydrates, and fat. Without them, you cannot survive as an athlete. If you consume the right amount of macronutrients at the right time, you will be on the right path to achieving your goals, no matter what sport you are in. Hence, it is important you know the right ratio of macronutrients you should consume.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

Electromagnetic Waves & Health Concerns

The debate about the influence of electromagnetic waves on our health remains lively and controversial and causes recurring “red alerts” in the public opinion. In this blog post we will attempt to do some clarifications in this regards.

The electromagnetic radiations, according to their frequency, are divided into non-ionizing radiations and ionizing radiation. Let’s immediately clear the field from the latter, such as X-rays and gamma radiation is certainly carcinogenic, because it is radiation that can transfer to the electrons present in the atoms of the struck matter, an energy superior to that which binds them to their atom of belonging, detaching them. Because of this detachment the atom will no longer appear electrically neutral, because the balance between the positive charges of the nucleus has been altered, represented by the protons and the negative charges of the electrons, giving rise to an ion.
When electromagnetic radiation has an energy that affects the material producing ions, it takes the name of ionizing radiation, and is able to trigger carcinogenesis. When on the other hand, electromagnetic radiation does not have enough energy to disconnect the electrical charges from the atom, non-ionizing radiations are defined, which today present a vast field of applications, continuously increasing. Just think of the uses of electricity, to the radio and television waves, radar, medical equipment (from marconi therapy to resonance magnetic), to fixed and mobile telephony.

Often the energy emitted from such sources is not completely used, but is distributed in variable quantities in the environment, raising considerably the values of the natural electromagnetic background given by sources such as the sun, lightning and cosmic rays. Scientific research has long been intensively activated to find out if exposure to non-ionizing radiation entails health risks, especially if it can cause tumors. But the results of this endless research do not allow today to affirm with certainty, but not even to exclude with equal certainty the existence of such risks.

As this scientific uncertainty is a cause of growing apprehension in public opinion up to provoke exaggerated emotional reactions compared to the data in our possession, scientists advise to prepare preventive measures even in the absence of certain evidence on damage to health, especially for long-term exposures.
For example, epidemiological detection of an increased incidence of childhood leukemia consequent to the exposure to magnetic fields, even if the cause-effect relationship has not been scientifically demonstrated, has led authoritative international organizations to classify these fields as “possibly carcinogenic for the man”.

Therefore, in the presence of discordant studies between those who support the harmlessness and those who support the dangerousness of the electromagnetic fields , the WHO (World Health Organization) recommends applying the so-called “Precautionary principle”. This is a modality of preventive intervention against a potentially serious risk, pending the results of ongoing research and is aimed at providing provisional answers but “precautionary” until safe proven and scientific data is made available.

The main sources of non-ionizing electromagnetic radiation used today, susceptible to reaching varying levels of exposure in their vicinity, are grouped into static fields, extremely low frequencies, intermediate frequencies, radio frequencies and microwaves. Causes of the presence of electric fields in the environment can be electric blankets, kettles, stereos, refrigerators, irons. However, high voltage power lines are the main source of electric fields within an extended band up to distances equal to two to three times the height of the line.

Among the causes of the presence of magnetic fields in the environment are hair dryers, blenders, televisions, drills, electric trains and so on, the list is pretty extensive. This  in a ratio that goes from 5000 volts of a high voltage line to the few dozens of volt of a household appliance. Other sources of electromagnetic waves are found and in the telecommunications sectors, radio and television broadcasts of professional and also amateur radio systems, radar systems, both military and civil (anti-theft),  dishes for satellite communications.

Sources of high-frequency magnetic fields have increasingly spread both for personal use and for homes, hospitals, schools and offices. The list is long and comprises of automated systems for access control, video terminals, metal detectors, anti-theft devices, cordless phones and cell phones and so on. As for the mobile telephony, we must bear in mind that the intensity of the electromagnetic field around one cellular phone depends on the model of the device as well as on its distance from the head. So it is recommended using the speakerphone and making short communications, perhaps alternating with each ear. Equally important is the distance of the cell phone from the radio base station, because it can reduce the power emitted by the device by a factor of a thousand. The electromagnetic waves of a cell phone can interfere with implantable electro-medical devices (pacemakers, prostheses acoustic) and other sensitive electronic equipment (radio, TV, aircraft equipment, cars, etc.).

The industrial use of electromagnetic fields essentially concerns the way of causing the heating of materials such as metals, glues, plastics, wood, etc. The main applications of electromagnetic waves in the medical field are, in addition to marconi therapy and magnetic resonance, also diathermy, radar therapy, hyperthermia techniques in the field of oncology and electrosurgery. The most exposed subjects are patients and workers in the manufacturing industries of such devices.

But what are the effects of non-ionizing electromagnetic waves on humans? They generate circulation of currents more or less localized in the human body, whose dissipation can lead to an increase. The part of energy absorbed by human tissues is dissipated as heat of local or global temperature. Certain organs are particularly at risk, like the crystalline lens, unable to dissipate heat because they are lacking in vascularity and subject to forming those opacity layers called cataracts; or the testis, which normally operates in temperature conditions lower than the body, so the induced heating can potentially cause infertility.

Even if the probability of getting cancer following electromagnetic waves exposure has not been scientifically ascertained, absolute uncertainty can not be excluded. Hence, the lack of certain scientific knowledge must not represent one alibi to postpone prevention measures, according to the aforementioned precautionary principle, based on which measures can be taken immediately for protection against non-ionizing electromagnetic waves.

Just by way of example, it is to note that we can all contribute to minimize the potential dangers of electromagnetic waves, for instance at home it is a good thing to do to distribute fixed appliances, such as the fridge or the water heater, so as to avoid long stays within a meter of their surface. Local communities can contribute in a broader way by reducing exposure to fields generated by power lines, for instance new house complexes and urban areas should be built in a way aimed to increase height of the power lines from the ground, and use shielded or buried cables inside the residential and commercial properties.

The above precautionary measures are all dictated by common sense and can truly help to dissipate concerns related to “electrosmog”, a neologism coined only to emphasize risks to the public opinion.

In Conclusion

In today’s technological era, we are continually called to discuss the relationship between health and benefits on the way of comfortable life. In this regard, rather than taking a chance and considering the exposure to electromagnetic waves innocuous as it’s dangers are yet not fully proved it should be everyone’s business to do their best effort and maintain the exposure to such waves at the lowest level of reasonably achievable risk.

Mirko Francioni
Mirko Francioni

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.​

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Let me know in the comments below.


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As always, thanks for popping in and see you soon.

Top 10 Foods to Gain Muscle Mass

Nutrition plays a key role in muscle building. A diet with foods rich in healthy fat, complex carbohydrates and proteins can help you gain muscle mass.

Protein, in particular, is a crucial nutritional macro for anyone who wants to develop muscle quickly and easily but it’s also important you take foods that contain fat and carbohydrate. In this article, you’ll learn the top 10 foods you can consume to develop muscle mass.

  • 1.Kidney beans

Kidney beans as well other types of beans are super rich in fiber, protein and other nutrients including potassium. Athletes who want to build muscles quickly should consume kidney beans as well as on other types of beans to boost the process of gaining muscle mass.

1.Kidney beans
  • 2.Red meat

Red meat is a must for many bodybuilders and can be a great source of protein and iron. The disadvantage is that good red meat can be quite expensive. If you really want to build some muscles quickly, consider adding it to your diet.

2.Red meat
  • 3.Eggs

Eggs are high in protein, and they are one of the easiest forms of high-quality protein to prepare. They can be boiled or fried. Whole eggs can be a bit rich in fat, but if the total fat content in your diet is enough, then the yolks can be easily removed in order to remove much fat.

3.Eggs
  • 4.Broccoli

Surprisingly, broccoli is an excellent food to stimulate muscle growth. It contains a multitude of nutrients that are involved in the production and maintenance of new cells and also have anti-estrogenic properties that can make your body more efficient when burning fat.

  • 5.Fish

There is a wide variety of fish, many of which have very high protein content and very low saturated fat. Fish are also rich in omega-3 fatty acids that help promote good heart health. Tuna, which is rich in protein, iron, and calcium, is very versatile and can be easily added in regular salad and pasta, is excellent in sandwiches. If you’re looking to build muscle mass with the help of the foods you eat, consume fish daily.

5.Fish
  • 6.Almonds

Almonds are certainly one of the best foods that help develop muscle mass. They contain carbohydrates and proteins that can help the body repair and build muscle and they are also a good source of vitamin E and magnesium. Vitamin E is a powerful antioxidant that protects against free radicals and helps you recuperate your muscles faster.

6.Almonds
  • 7.Chicken

Although all types of birds contain large amounts of protein, the white meat of the chicken should be a must for someone trying to build muscle. Chicken breasts are often cheaper than good steaks of red meat and many types of fish but are high in protein and have very low fat.

  • 8.Legumes

These types of food are not only high in proteins but also contain high fiber levels, compared to other forms of plant food. They also contain large amounts of carbohydrates, which slowly release energy to your body throughout the day. They are important for building muscle mass.

8.Legumes
  • 9.Nuts

Although this type of food is rich in fat, it is actually good for bodybuilders. It is ideal to eat nuts in their natural state. Because of the healthy fat and protein in this food, it helps to build muscle mass.

9.Nuts
  • 10.Yogurt

Yogurt is an ideal combination of protein and carbohydrates. In addition, yogurt contains bacteria that improve the health of your intestinal system. Yogurt is one of the many foods you can take to boost the process of building muscle mass.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Tito Rabat
Tito Rabat

Apart for being a busy IT executive, Tito has a passion for cooking for friends and family and is a first class wines connoisseur.

Read other posts from Tito Rabat
A Low Carb Diet for Beginners

Starting a low carb diet can be difficult and overwhelming, especially for beginners. This guide will teach you all the steps you need to take start a low carb diet.

BENEFITS

There are different reasons why people decide to avoid or limit the amount of carbohydrates they consume, and they are all good reasons. Although there are many low carb diets available, some are more effective, but one of the best low carb diets is the ketogenic diet.

  • What is a ketogenic diet?

A ketogenic diet or a keto diet consists of very low carbohydrates, moderate protein, and high fat and it’s one of the best diets to lose weight. It might sound too good to be true to many. Below, you will find how the ketogenic diet works.

The human body works like a car engine, and it needs the energy to function. A motor car uses gasoline in its engine while the human body needs glucose. Carbohydrate is the main food that breaks down to generate glucose, which becomes the energy the body needs to function properly. Since ketogenic diet focuses on “low-carbohydrate,” the body does not have enough carbohydrates to convert into glucose, so the body needs to use fat stored to create energy. Now, you must have known why the ketogenic diet is one of the best diets in the world and below, we will check out a quick guide ketogenic diet.

Limit your carb intake

The first step you need to take when you’re practicing ketogenic diet is to start removing items containing a high level of carbohydrates and sugars from your food, which should be reduced in your weekly diet. Start looking at the food in your kitchen, including snacks, baked goods and groceries you buy every week. You should also remove processed foods that contain high fructose corn syrup, refined white flour and other items that help increase glucose storage in your body.

Eat moderate protein

When you’re in keto, excessive protein consumption, depending on the level of tolerance of your body, can often lead to weight gain. Since our body converts excess protein into sugar, we have to calibrate the amount of protein we eat. This will also help you in your keto journey. To eat moderate protein, you have to first, recognize your daily protein tolerance level. Secondly, you need to choose your protein from organic foods.

Fat is important!

Basically, our bodies need energy to function properly. When we drastically reduce our carbohydrate consumption, our body will require another source of energy. Since protein is not an effective source of energy, our body will then use fat as a source of energy, and this is what ketogenic diet is all about. While on keto diet, any fat you consume is used to provide energy for the body. So eat fatty foods when you’re on keto diet. Be sure to know the difference between healthy fat and bad fat.

Drink enough water

While you’re practicing ketogenic diet, your body can hardly keep as much water as it needs, so proper hydration is needed. It is recommended an average adult consumes 2-3 liters of water in a day. A good indication of proper hydration is the color of your urine. If your urine is clear or light yellow, then your body is well hydrated.

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Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

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