Supplement 365

04/06/2017

MUSCLETECH NUTRITION(NITROTECH) 4.4LB 4000 LIMITED ADDITIONAL

20/10/2012

HEALTH BENEFITS OF BANANA

27/09/2012

The Six Super Foods Every Woman Needs

Super Food # 1: Low-fat yogurt

Goal: 3 to 5 servings a week

What it does: As a health food, yogurt is almost as old as, well, good health itself. But experts say evidence continues to accumulate that reveals its benefits in many new and exciting ways.

“There is a suggestion [that yogurt] may decrease the risk of breast cancer. And there’s very strong evidence it can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders -- both conditions that impact women more than men.” Additionally yogurt can help reduce the risk of stomach ulcers and vaginal infections.

Enjoy a cup of yogurt at breakfast, lunch, or snack to help meet the three servings of low fat dairy each day. “It’s loaded with bone-healthy calcium -- something every woman needs more of at every age".


Super Food # 2: Fatty fish -- like salmon, sardines, and mackerel

Goal: 2 to 3 servings every week

What it does: The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

“Fatty fish not only plays a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats in womens.

Some of those threats include heart disease, stroke, hypertension, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis. Somer says fish may even offer some protection against Alzheimer’s disease.

The good news: You are likely to see range full of new products supplemented with DHA slowly making their way to market in the coming year.


Super Food # 3: Beans

Goal: 3 to 4 servings every week

What it does: Low in fat, beans are a good source of protein and fiber and may have protective effects against heart disease and breast cancer. Beans may also play a role in stabilizing female hormones.

In studies published in the International Journal of Cancer, researchers found that beans in general, and lentils in particular, may have some protective effects against breast cancer.As a source of both soluble and insoluble fiber, beans can help lower cholesterol, while their level of a nutrient known as isoflavone can help in the regulation of hormones and may aid with PMS, perimenopause, or menopause symptoms. Although soybeans have among the highest levels of isoflavones, other sources include red clover, kudzu, mung beans, alfalfa sprouts, black cohosh, and chickpeas.

Last but not least, if you are in your reproductive years, beans can give you a steady supply of folic acid -- essential if you should become pregnant.

Super Food # 4: Tomatoes (or watermelon, red grapefruit, red navel oranges)

Goal: 3 to 5 servings each week

What it does: The powerhouse nutrient in all these fruits is lycopene. And while the headlines touted its protective effects against prostate cancer, more quiet research has shown it has tremendous health benefits for women as well.

“Research show that it’s also a powerful antioxidant that can help a woman fight heart disease.”

The very latest research shows it may also help keep you looking younger longer by protecting against UV damage from the sun.

Super Food # 5: Vitamin D fortified low fat milk or orange juice

Goal: At least 400 IUs of vitamin D daily

What it does: “Essential to helping the bones absorb calcium from the gut, “vitamin D helps reduce the risk of osteoporosis and may be vital in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon, and ovary.”

Indeed, recent studies from the University of California San Diego suggest that vitamin D has the potential to prevent up to one–half of all breast, colon, and ovarian cancer in the United States.

Somer tells WebMD that a growing body of research indicates many women may be vitamin D deficient. “A combination of staying out of the sun (which the body uses to manufacture vitamin D) and using sunscreen, which blocks the synthesis of vitamin D, has resulted in many women hitting a dangerously low level of this nutrient.

While Vitamin D is found in salmon, mackerel, tuna, and sardines, experts say fortified foods, such as milk, are the best source.


Super Food # 6: Berries (blueberries, strawberries, raspberries, cranberries)

Goal: 3 to 4 servings every week

What It Does: In a way similar to wine, these fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. Research shows anthocyans may decrease the risk of several cancers, including those in the breast and gastrointestinal tract.

“These berries, “are also high in vitamin C and folic acid, which is essential for all women in their childbearing years. And they offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out.” Moreover, canberries may help reduce the risk of urinary tract infections in women, while the nutrient, lutein found in all the berries, can help protect vision.

22/09/2012

Eat These 7 Energy Foods, Increase Energy Levels


If you’re starting an exercise routine, perhaps you’re doing so because you feel tired all the time and want to improve energy levels. You may feel your mood shift as your energy levels rise and fall throughout your day. Starting a regular exercise program is a step in the right direction towards increasing energy levels, but you need to change your fuel, first.

As a fitness professional, I recommend solid meals that consist of whole, nutrient-rich, energy foods to my clients. Most have told me it’s hard to make all that food, or eat that way. I understand this. Eating healthy isn’t always convenient but If you want to increase your energy levels, lose weight, or get a better body, you must work to change your eating habits.


Make sure you read every word of this. Don’t skip to the end.

Before I get into what specific energy foods are great for boosting sagging energy levels, let’s start with the basics. If you’re screwing up basic healthy eating and fat loss principles, the specific energy boosting foods can’t help you. Let’s examine the 5 basic energy increasing tips a bit closer:

You should aim to eat 4-6 small meals per day. Spacing out your meals will help regulate your blood sugar and maintain good energy levels throughout the day.

Avoid drinking your calories whenever possible. Drinking liquid sugar like the kind found in fizzy pop, juices, sodas, and booze is the last thing you need when you’re trying to lose fat and increase energy. Stick with water and green tea. Make sure you get at least 8 glasses per day.

Fast food doesn’t equal fast energy. Grabbing high fat, high sodium foods made with low quality ingredients can increase your waistline and cholesterol, but not your energy levels.

Eat 5 to 10 servings of fiber-rich fruits and vegetables. Your energy levels will increase and you’ll get more done in less time as a result.

Eat healthy fats. Most North Americans consume way too may harmful saturated fats, and virtually eat almost no healthy fats. Good sources include fish, olive oil, raw almonds, just to name a few.

Take time to plan what you’re going to eat tomorrow. This is something that healthy people have in common. They don’t leave their nutrition to chance. Again, I know it’s not easy.But, you CAN do it.

Okay, pep talk’s over. Now that you understand the basics, we can get a bit more specific. Certain foods have energy properties and nutrient profiles that help to increase alertness and energy. Here’s my short list of the top 7 energy foods that you can eat to boost your energy levels:

Blueberries. Blueberries help fight off urinary tract infections and contain tons of antioxidants with cancer fighting properties.

Oranges. Oranges are an energy food that contains a valuable source of Vitamin C, increases iron absorption, and boost energy levels.

Spinach. Popeye was no dummy. Green vegetables contain powerful cancer-fighting compounds.

Salmon. This energy food is a top source of omega-3 essential fatty acids, and can help decrease your risk of heart disease and cancer. There is also some preliminary evidence that shows that fish oils can help increase fat loss.

Almonds. Snacking on almonds between meals can help to decrease you appetite, helping you to maintain or lose weight. They are a healthy fat and a rich source of protein. Stick with raw almonds though. Most roasted almonds are cooked in hydrogenated oils.

Olive Oil. Olive oil is a healthy monounsaturated fat that lowers bad cholesterol and increases heart-healthy good cholesterol. It should be in your kitchen.

Green Tea. Green tea is another great source of powerful antioxidants. With less than half the calories of coffee, it’s also a better energy boosting choice.

21/09/2012

NEW WAYS TO BUILD MUSCLES


The old reliable exercises are fine for producing old reliable results.
But if you want a physique that's better than the body you have now, you need exercises that do more for you than the ones that took you to this point.

Keep reading to learn about exercise variations and technique tweaks from some of the country's most innovative trainers. You'll refresh your workout and soon have muscle in places you didn't even know it could grow.

1. Try a new muscle formula
Do at least three sets of pulling exercises—rows, pullups, and pulldowns—for every two sets of chest and shoulder presses you perform.Chances are you've been doing just the opposite, so this approach can help you build the muscles you've been neglecting. The result: Improved posture, better overall muscle balance, and faster gains.



2. Sculpt bolder shoulders
Strong, stable shoulders will help you lift more weight in nearly every upper-body exercise. So start each upper-body workout with the band pull-apart.
It trains your rotator cuff and scapular stabilizers, the network of muscles that help create a strong shoulder joint. (And it counts as another pulling exercise.)
Keeping your arms straight, use both hands (palms up) to hold a stretch band out in front of your chest. Now squeeze your shoulder blades together and stretch the band out to your sides, without bending or lowering your arms, until the band touches your sternum. Reverse the move and repeat. Do 2 or 3 sets of 10 to 15 reps, resting 60 seconds between sets.


3. Beef up your back
Most of the fibers in your upper-back muscles are horizontal, which is why rowing exercises work them so well. But the ones in your lats are closer to vertical. The J pull-in hits your lats from start to finish.And it won't take much weight for you to feel a deep contraction."
Attach a rope handle to a high pulley of a cable station. Grab an end with each hand and kneel facing the machine. Keeping your arms straight and your torso upright, pull the rope down toward your groin. (The rope's path of travel should look like a J.) Try thee sets of 10 reps, resting 60 seconds between sets.


4. Pump up your pecs
If you're unhappy with your chest development, you may have one of two problems.
You don't work your chest enough. Sometimes you just need to do more work. Boyce recommends the 1 1/2-rep bench press, which effectively doubles the workload of your pectoral muscles. On a flat bench, lower the weight to your chest, and then press it halfway up. Lower it again, and then press it up until your arms are straight. Use 70 percent to 80 percent of your one-rep max, and perform three or four sets of eight reps.
Your shoulders are beat up. Years of dips and bench presses will do that to you.To build your chest and triceps while sparing your shoulders, he recommends the close-grip board press. Duct-tape a pair of footlong 2×4s together, the 4-inch sides facing each other; secure the block under your shirt. Load a barbell onto a flat bench-press station. Lie on your back and grab the bar using an overhand grip, your thumbs 12 to 15 inches apart. Lift the bar, lower it to the block, come to a dead pause, and then push back to the starting position. You can go heavy: 3 or 4 sets of 6 to 8 reps.

5. Add to your adductors
You wouldn't be caught dead on the inner-thigh machine. But you also don't want to ignore your adductor muscles, an area of untapped growth potential. Target them by doing pullups while holding a light weight plate between your feet, Grosse suggests. You'll force your abs and adductors to engage as you work your back, shoulders, and arms.

6. Blast your biceps
To hit all the muscle fibers in your biceps, you need to either lift max weight or lift at max speed—which nobody does when they work their biceps.The next time you do curls, use a weight you think you can lift just six or seven times. Bang your reps out as fast as you can while maintaining good form. That means lifting the weight quickly, lowering it at a normal speed, and immediately starting the next rep. Stop the set when one rep is clearly slower than the others. You may pull off four or five reps on your first set, and fewer on later sets. Rest for 45 seconds between sets, and shoot for 25 reps total.

7. Trick out your triceps
We recommends jackknife pushups as a triceps-building companion for the high-velocity curls.
Assume a pushup position but place your toes on a bench; keep your hands on the floor, thumbs six to 12 inches apart, and hips up. (If you feel the blood rush to your face, you're in the correct position.) Do pushups as fast as you can without rearranging any of your favorite facial features. (That is, don't hit the floor.) Go for 35 reps total, with seven or fewer per set.

20/09/2012

19/09/2012

TIP FROM MR. O

19/09/2012

19/09/2012

8 Foods that Boost Immunity

Adequately feeding your immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood in the army, substances that drag the body down. Here are the top eight nutrients to add to your family's diet to cut down on days missed from work and school because of illness.

Vitamin C.

Vitamin C tops the list of immune boosters for many reasons. There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C supplements are inexpensive to produce, and it's available naturally in many fruits and vegetables. Also, you can buy a vitamin-C-fortified version of just about anything. Here's what the research shows about how this mighty vitamin protects your body.
Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer.

You don't have to take in massive amounts of vitamin C to boost your immune system. Around 200 milligrams a day seems to be a generally agreed-upon amount and one that can be automatically obtained by eating at least six servings of fruits and vegetables a day. If you take vitamin C supplements, it's best to space them throughout the day rather than take one large dose, most of which may end up being excreted in the urine.

Vitamin E.

This important antioxidant and immune booster doesn't get as much press as vitamin C, yet it's important to a healthy immune system.
Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Vitamin E has been implicated in lowering the risk of cardiovascular disease. Vitamin E supplementation has shown to cut the risk of heart attacks by fifty percent.

It's not difficult to get 30 to 60 milligrams every day of Vitamin E from a diet rich in seeds, vegetable oils, and grains, but it's difficult for most people to consume more than 60 milligrams a day consistently through diet alone. Supplements may be necessary to get enough vitamin E to boost your immune system.

You need 100-400 milligrams per day, depending on your general lifestyle. People who don't exercise, who smoke, and who consume high amounts of alcoholic beverages will need the higher dosage. Those with a more moderate lifestyle can get by with lower levels of supplementation.

1. Carotenoids.
Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. Like the other "big three" antioxidants, vitamins C and E, it reduces the risk of cardiovascular disease by interfering with how the fats and cholesterol in the bloodstream oxidize to form arterial plaques. Studies have shown that beta carotene can lower the risk of cardiovascular disease, especially strokes and heart attacks, giving scientific credence to the belief that a carrot a day can keep the heart surgeon away. Beta carotene also protects against cancer by stimulating the immune cells called macrophages to produce tumor necrosis factor, which kills cancer cells. It has also been shown that beta carotene supplements can increase the production of T-cell lymphocytes and natural killer cells and can enhance the ability of the natural killer cells to attack cancer cells.
Beta carotene is the most familiar carotenoid, but it is only one member of a large family. Researchers believe that it is not just beta carotene that produces all these good effects, but all the carotenoids working together. This is why getting carotenoids in food may be more cancer-protective than taking beta carotene supplements.

The body converts beta carotene to vitamin A, which itself has anticancer properties and immune-boosting functions. But too much vitamin A can be toxic to the body, so it's better to get extra beta carotene from foods and let the body naturally regulate how much of this precursor is converted to the immune-fighting vitamin A. It's highly unlikely that a person could take in enough beta carotene to produce a toxic amount of vitamin A, because when the body has enough vitamin A, it stops making it.

2. Bioflavenoids.
A group of phytonutrients called bioflavenoids aids the immune system by protecting the cells of the body against environmental pollutants. Bioflavenoids protect the cell membranes against the pollutants trying to attach to them. Along the membrane of each cell there are microscopic parking spaces, called receptor sites. Pollutants, toxins, or germs can park here and gradually eat their way into the membrane of the cell, but when bioflavenoids fill up these parking spots there is no room for toxins to park. Bioflavenoids also reduce the cholesterol's ability to form plaques in arteries and lessen the formation of microscopic clots inside arteries, which can lead to heart attack and stroke. Studies have shown that people who eat the most bioflavenoids have less cardiovascular disease.A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavenoids needed to help your immune system work in top form.

3. Zinc.
This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies. Zinc supplements have been shown to slow the growth of cancer.
Zinc increases the number of infection-fighting T-cells, especially in elderly people who are often deficient in zinc, and whose immune system often weakens with age. The anti-infection hype around zinc is controversial. While some studies claim that zinc supplements in the form of lozenges can lower the incidence and severity of infections, other studies have failed to show this correlation. A word of caution: too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function. It's safest to stick to getting zinc from your diet and aim for 15 to 25 milligrams a day.

For infants and children, there is some evidence that dietary zinc supplements may reduce the incidence of acute respiratory infections, but this is controversial. The best source of zinc for infants and young children is zinc-fortified cereals.

RICH SOURCES OF ZINC
Food Source of Zinc Serving Size Zinc (in milligrams)
Oysters 6 medium 76
Zinc-fortified cereals 1 ounce 0-15
Crab 3 ounces 7
Beef 3 ounces 6
Turkey, dark meat 3 ounces 3.8
Beans 1/2 cup 1.2-1.8


4. Garlic.
This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds, such as allicin and sulfides. Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream. Garlic may protect against cancer, though the evidence is controversial. Cultures with a garlic-rich diet have a lower incidence of intestinal cancer. Garlic may also play a part in getting rid of potential carcinogens and other toxic substances. It is also a heart-friendly food since it keeps platelets from sticking together and clogging tiny blood vessels.

5.Selenium.
This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables (depending on the selenium content of the soil they're grown in), brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.

6. Omega-3 fatty acids.
A study found that children taking a half teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days of being absent from school. The omega 3 fatty acids in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. (Perhaps this is why grandmothers used to insist on a daily dose of unpalatable cod liver oil.) Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of flax oil to a fruit and yogurt smoothie.

NOTE : HAVE NOT MENTIONED SMALL DAY TO DAY DISEASES, BUT THESE FOOD CERTAINLY IMMUNE YOU FROM FREQUENT FEVER, COUGH & COLD, SOUR THROAT ETC.

18/09/2012

16/09/2012

WAYS TO BOOST YOUR METABOLISM

Your metabolism functions with a set of chemical reactions within your body that help you efficiently utilize the calories you consume. Not only is it responsible for regulating such bodily functions as breathing, blood circulation and muscle contraction, but it also plays a major role in your body's ability to burn calories. Here we outline five ways in which you can effectively boost your metabolism and turn your body into a white-hot calorie-burning machine!

1. EAT MORE OFTEN


Bodybuilders have long known that eating smaller meals more frequently, spaced out at intervals of 2-3 hours, is a proven way to keep your metabolic rate elevated, which directly impacts your ability to burn more calories. Make sure that the meals you're eating are high in protein and complex carbohydrates, with moderate to low levels of fat (like the ones seen below).

Meal 1

7 eggs (6 whites, 1 whole)
1 cup of oatmeal
1 tsp of flaxseed oil
Meal 2 7 eggs (6 whites, 1 whole)
1 cup of oatmeal
1 tsp of flaxseed oil
Meal 3 6 oz. of liquid egg whites
1 cup of brown rice
1 tsp of flaxseed oil
Meal 4 4 oz. of lean ground beef
5 oz. of sweet potato
1 tsp of flaxseed oil
Meal 5 4 oz. of turkey
1 small baked potato
1 cup of broccoli
1 tsp of flaxseed oil

2. TRAIN HARDER

Intense weight training is another very effective way to spike your metabolic rate and burn more calories. Training principles such as supersets involve performing two or more complimentary exercises back-to-back, with little to no rest in between (see chart). By supersetting your exercises and keeping your rest time to a minimum, your heart rate – and metabolism – will be gunning at full throttle.

Day 1 Chest Incline Bench Press / Push-Ups
Day 2 Biceps Standing Barbell Curls / Seated Dumbell Curls
Day 3 Triceps Dips / Single Arm Triceps Pressdowns
Day 4 Back Lat Pull-Downs / Dumbell Rows
Day 5 Shoulders Shoulder Press / Standing Lateral Raises
Day 6 Legs Squats / Lunges

3. EAT MORE PROTIEN

Besides being one of the most important macronutrients to help bodybuilders build muscle, protein requires more digestive energy to process than either carbohydrates or fat and burns more calories as a result. It also doesn't cause dramatic spikes in insulin and blood sugar, which often lead to cravings and weight gain. Click here to see some of the best protein sources for building muscle.

4. BUILD MORE MUSCLES

Building more lean muscle is one of the most effective ways to boost your metabolic rate. Lean muscle places a higher caloric demand on your body and therefore requires more fuel to function. Increasing your lean muscle mass through weight lifting and resistance training will elevate your metabolic rate as your body will need to compensate to meet this increased need for functional energy.

5. USE INTERVAL TRAINING

Interval training is a method of cardiovascular training that involves short bursts of intense activity, followed by longer bouts of moderate to low-intensity activity done at 2:1 intervals (e.g. sprinting for 30 seconds, followed by a light jog for 60 seconds). This method of training will not only help you burn more calories, but has been shown to elevate the resting metabolic rate as well! Interval training can be done with any type of cardio exercise (biking, rowing, etc.), but is most commonly performed with running. Click here for sample interval training programs.

As you can see, there are several different ways in which you can effectively boost your metabolism to burn more calories. Whether you choose to incorporate some or all of these strategies into your diet and training program, they can each contribute to helping you achieve your goal of building a strong, lean and muscular physique!

08/06/2012

There are times when you just can’t work out at your regular time. DON'T SWEAT IT, just go with the flow and get the workout as soon as you can. CONSISTENCY is your biggest ally in your quest for a lean body. So if you missed a morning workout, try getting it in at lunch time or right after work. The key thing is TO DO IT!

Best