Know Them: The Protein Suppliments

Whenever you are serious and start caring about your health the first thing stuck in your mind is the required essential nutrition's and their resources and here I am informing you about these nutrition's, however the general nutrition's are vitamins, minerals such as calcium, phosphorus, potassium, sulfur, sodium, chlorine, and magnesium except these minerals we also require carbohydrate, fat, abundant amount of water and the most essential one protein now you got it how essential is the protein is? Now you will be thinking what the protein is and why is so essential then let me remind you;they are one of the building blocks of body tissues, and serve as a fuel source, but as a fuel source they only contains 4kcal per gram which is quite less than the energy offered by carbohydrate or lipids which contains around 9kcal. However the most important aspect and illustrating virtue of protein from a nutritional point of view is amino-acid's composition.
Basically proteins are the polymer chain of amino-acids which are linked together by peptide bond and these peptide linkage broke down in stomach in presence of hydrochloric acids to stimulate digestion process and this is essential for the synthesis of essential amino acids. And by knowing the Essen city of protein you will be planning to start intake of protein supplements then let me keep you aware of the phony ingredients flowering in the local markets with the same product name and theme. Sometimes it is not easy to integrate between the fake one and the genuine product. So I will recommend you to go for a branded one's with the genuine hologram image on the package and when it comes to online purchasing of products, it's concern of more beware of the fraud products or the fake/in-genuine ingredients in the supplements.

However in some of the consideration purchasing online products are also beneficial as it offers you the right to claim the authority for late delivery, for in-genuine product or the fake brand, for not giving the value for your money.These protein supplements are easily available in numerous colors and flavors alike strawberry, vanilla, chocolate, etc. It is usually recommended and advised to have these protein supplements immediately after working out, as it helps you out to rebuilds the muscles and regaining the lost energy.
One can easily have these protein bodybuilding supplements in the local market place. They're well available in most of the medical stores and other malls. These supplements comes under the name of various brand names; therefore it is important to go through the ingredients presents in the supplement before purchasing.

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5 Whole Foods to Replace Ergogenic Aids

Supplements are a significant component of the sports nutrition industry, and many manufacturers claim their products can assist with everything from sport performance and weight loss to energy production and muscle recovery. These products are commonly referred to ergogenic aids, which are any external influences believed to enhance physical activity or performance. Nutritionally, these products include sport powders, pills, gels, bars, drinks, jellybeans or any other substance used to boost performance, and a majority of athletes have tried one or more ergogenic aid at one time or another.
While the research is unclear (or nonexistent) regarding the benefits of many of these products, whole foods can provide as much, if not more, power to performance without the added sugars, chemicals or artificial flavors.

What are Whole Foods?
Whole foods are those that are eaten in or close to their natural state. Kory DeAngelo M.S., R.D., a clinical nutrition supervisor at the Bastyr Center for Natural Health, recommends eating whole foods “in their natural form, including an abundance of fruit, vegetables, whole grains and healthy proteins, to give the body an array or vitamins, minerals, fiber and other phytonutrients.”
DeAngelo believes that nature provides the body’s essential nutrients in the whole foods package, and that supplements should not replace healthy eating. In fact, she says, many whole foods cost less and can be used as ergogenic aids. Here are some examples of healthy, whole food alternatives to nutritional supplements.
 

Coconut Water
A growing body of research suggests that coconut water, which some have dubbed “nature’s Gatorade,” is an effective rehydration beverage. One study, for example, showed that fresh young coconut water could be used as a post-exercise rehydration beverage because it doesn’t cause nausea or upset stomachs and is easier to consume in larger quantities compared to plain water and an carbohydrate-electrolyte beverage (Saat et al., 2002).

Beet Juice
Studies examining the benefits of pharmacological sodium nitrate supplementation have found that it can reduce the oxygen cost of submaximal exercise. Bailey et al. (2009) examined the effects of sodium nitrate naturally derived from beetroot juice. In this double-blind study, eight men ingested either beetroot juice or black currant cordial for six consecutive days and completed a “step” progression of moderate to severe exercise. Researchers found that beetroot juice enabled the men to perform the same amount of work with 19-percent less oxygen. When the severe cycling bout occurred, time to exhaustion was extended by approximately 90 seconds, a 16 percent improvement.
Beetroot juice also appears to have cognitive benefits, as well. One study of 40 healthy adults found that those who consumed beetroot juice performed better on cognitive tests than those who drank apple or black currant juice (Ji, 2015).
Beetroot juice is best ingested from freshly juiced beets or in whole form.

Raisins
Carbohydrates are classified as high- or low-glycemic index foods. In terms of exercise, ingesting certain carbohydrates at certain times (before, during and after) may help or hinder performance, nausea and fatigue. Raisins have been shown to be a good plant-based replacement for sport gels and jellybeans for the long-distance cycler and athlete.
One study, for example, compared the effects of eating sun-dried raisins vs. jellybeans during a 10-kilometer time trial. The results showed that raisins are just as effective as jellybeans in maintaining blood glucose levels. In fact, raisins produced the same respiratory exchange ratio, energy expenditure and fat oxidation (Rietschier, 2013).

Ginger
Ginger contains the same analgesic and pharmacological properties as a non-steroidal anti-inflammatory drug. One study tested ginger supplementation for attenuating muscle damage and delayed onset muscle soreness (DOMS). The study tested 20 non-weight-trained participants who trained high intensity elbow flexor eccentric exercise to induce muscle damage. This occurred after a five-day supplementation period of ingesting either 4 grams of ginger or a placebo. The results showed that the 4 grams of ginger may be used to accelerate the recovery of muscular strength following intense exercise. The ginger did not help muscle damage or DOMS, but accelerated the recovery of muscle strength (Matsumura et al., 2015).
Another study compared raw and heat-treated ginger supplementation for muscle pain for 11 days. Results showed that daily ginger supplementation reduced muscle pain caused from eccentric exercise. The study showed that both forms of ginger reduced pain 24 hours after eccentric exercise compared to the placebo (Black et al., 2010).

Green Tea
Caffeine is found in many sport foods, beverages, gels and weight-loss pills. While caffeine is not essential for healthy living, many people consume it as an ergonomic aid. One theory on why caffeine is used as an aid includes that caffeine spares muscle glycogen and enhances fat oxidation. Though more research is needed to prove that theory, caffeine does create a favorable intracellular ionic environment in active muscles. Caffeine does not improve maximum oxygen output directly, but can allow an athlete to train longer with resistance to fatigue and/or with a greater power output. Drinking green tea in its natural form provides the body with both caffeine and antioxidant properties. Plus, the consumer controls how much to consume with the body’s intuitive response to the beverage.

Why Eat Whole Foods?
Kory suggests eating whole foods consistently over time to optimize performance and recovery.  DeAngelo agrees. “When we consistently eat whole foods as the basis for our diet,” she says, “the nutrient density helps to decrease inflammation and can help us recover faster. When we eat a well-balanced whole-foods diet, we maintain better energy levels, which helps with endurance.”
The key is to eat clean and incorporate as much variety as possible. In part two of this series, we’ll further examine whole food research that benefits the human body for exercise pursuits.

References
Bailey et al. (2009). Dietary nitrate supplementation reduces the O₂ cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Sciences, 4, 1144-1155. 
Black et al. (2010). Ginger reduces muscle pain caused by eccentric exercise. The Journal of Pain, 11, 9, 894-903.
Ji, S. (2015). Beet juice boosts cognitive function in one dose. Green Med Info.
Matsumura et al. (2015). The effects of pre-exercise ginger supplementation on muscle damage and delayed onset muscle soreness. Phytotherapy Research, 29, 6, 887-893.
Rietschier, H.L. (2001). Sun-dried raisins are a cost-effective alternative to sports jelly beans in prolonged cycling. Journal of Strength and Conditioning, 25, 11. Retrieved 11 July 2015.
Saat, M. et al. (2002). Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. Journal of Physiological and Anthropology and Applied Human Sciences, 21, 2, 93-104.

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5 Must-Try Green Smoothie Recipes

“What’s the one thing I should be eating to improve my health?” As registered dietitians, this is one of the most common questions we hear. Our answer? The title of our most recent book, The Nutrition Twins Veggie Cure, says it all. Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health.
From arugula and Swiss chard to romaine and spinach, leafy vegetables are a great source of fiber, vitamins, minerals and phytonutrients that protect against heart disease, diabetes and cancer. They prevent damage from free radicals, stopping chronic inflammation and the associated diseases in their tracks, as well as cell deterioration and the age-related decline that comes with it. Plus, they help to keep skin youthful and radiant thanks to their collagen-promoting vitamin C and their vitamin A/beta-carotene content, which also aids in the inflammation battle and calms the redness surrounding a skin flare-up. And greens assist your liver in its detoxification process—so if you’ve had a couple cocktails, a few too many refined foods or been in a smoky room, these are the foods to help “undo” the damage. In fact, greens like kale and bok choy are two of the few foods that actually assist the liver in both phases of its detoxification process, so they’re superstars when it comes to ridding the body of toxins.
If salads are feeling so 2014 for you, there’s a new way to get your greens and reap all these benefits (and it’s a lot more appealing than a mound of steamed greens on the side of your plate). It’s easy, delicious and even breakfast-friendly—it’s a green smoothie. After all, many greens become undetectable when combined in a smoothie and they take just seconds to transform. And what better way to start your day than with a simple, nourishing breakfast that packs in greens? Here are some pointers for making the most of your smoothies and easy, at-home ways to get your nutrients.
Create your own green smoothie by following these green-smoothie basics. (If you simply want to try a green smoothie recipe that’s tried, true and delicious, make one of the recipes below by blending the ingredients together.)

1. Start with your greens: Typically a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest greens and is hardly detectable, but all greens, including kale, romaine and even parsley and mint are fantastic additions. Try a variety of greens and see what you like best.
2. Add some fruit: Fruits add natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. We prefer to add frozen fruits because they make the smoothie more refreshing and “dessert-like.” One half of an overripe banana is a great addition and adds sweetness—frozen berries are great, too. Frozen pineapple chunks can add a lot of sweetness with just a few pieces, but most fruits work well. The key is to keep the fruit portions in check (about half the portion or less, compared to the green) to keep the calories from getting too high.
3. Add your protein/“satiety factor”: Think Greek yogurt, nuts or nut butters, hemp seeds or a scoop of protein powder. One to 2 tablespoons of a nut or seed adds nutrients and healthy fat—but stick to just that portion (about six to eight nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for. (Note: If you skip the protein, you’ll need to eat a source of protein with your smoothie to keep you satiated and your energy levels up.) 
4. Add liquid: Add anywhere from 1/2 to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor boost.

Green Smoothie Recipes to Get You Started

Kale Recharge and Detox Smoothie

This light and refreshing smoothie packs a nutrient punch with carrots, kale and spinach. Ginger helps to soothe the stomach while also assisting in fighting inflammation, and the lime adds immune-boosting vitamin C.

Skinny Green Smoothie

Cool, sweet and refreshing, this smoothie is potassium-packed and ultra-hydrating thanks to spinach, cucumber, orange juice, lime, pineapple and coconut water. This combination helps to quickly flush bloat by keeping you hydrated.

Healthy Green Smoothie

Sweet and fruity, the peach and apple complement the spinach and vanilla soymilk, making it a great way to squeeze in those greens in the morning (or for a snack)—all for just 73 calories. Again, eat a lean source of protein with it to make it more satisfying and to round out the meal.

Avocado and Apple Green Smoothie

The good-for-you monounsaturated fat in the avocado boosts the absorption of fat-soluble vitamins beta carotene, vitamin E and antioxidants from the green tea and apple, as well as the avocado.

Detoxifying Green Tea Smoothie

Rich in water and potassium, this smoothie helps flush sodium and restore normal fluid balance. The sulforaphane, a phytochemical found in the kale and chard, helps the liver to flush out harmful toxins, while the phytonutrients in the green tea, fruits and vegetables stave off damage from invading particles.

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6 Things Health Conscious People Do Without Questioning

There are a number of valuable reasons to buy organic food.

Non-organic food has herbicides, fungicides and pesticides, which are known to be toxic. Yes, they're only in small amounts, but these toxic substances when taken long-term, through frequent consumption, add up to something significant, especially if junk food is chosen regularly in the diet.

Organic food has better nutrition value because the toxins in the above are not present to denature the food's vitamins and enzymes (lose their molecular shape). Also, organic food is GMO free...

2. Eat a high percentage of raw food
On the subject of vitamins and enzymes raw food has a higher nutrition value than cooked food. For example, some food can have very little nutrition value because it contains many denatured vitamins and enzymes caused by the extreme temperatures (heating), unable to serve the body's metabolic requirements. The same effect occurs when deep freezing food.
It's not unusual for health conscious people to have a salad a day and have an overall diet of around 80% raw food.

3. Drink plenty of clean water
If someone put me on the spot and asked what I would say is the single most important contribution to health, I'd respond by recommending drinking more than an adequate supply of good clean water, because it's probably the most underrated factor that contributes to health. No wonder health conscious people are often seen drinking water!

4. Exercise regularly
Besides improving hormonal control such as blood sugar regulation, then there's better cardiovascular function, body mobility, muscle contraction, nervous function and other bodily functions, exercise also helps with alertness and cognitive ability thus increasing intelligence...
The recommendation is around 20-30 minutes exercise a day. The level of exercise depends on the individual and what is appropriate for them in terms of age and fitness.... Where appropriate, the more strenuous the exercise, the better. For example, frequent strenuous exercise gets you puffing and panting which in effect improves cardiovascular function.

5. Maintain a positive outlook
Many health conscious people are frequently seen up-happy. They frequently laugh, have their hopes and are optimistic! Usually, they find themselves having plenty to do in life that interests them. They appreciate the beauty in things... It's also worth a mention that meditation helps maintain good health.
 
6. Avoid toxicity
With the state of the world today it is increasingly difficult to avoid so many different environmental toxins such as air radiation, other pollution and low electromagnetic frequencies from applications such as the computer, Wi-Fi, mobile and phones... etc but health conscious people avoid chemicals from personal care and beauty products like toiletries, shampoo, hair sprays, creams and lotions... by choosing the natural non-toxic forms of these products.
As already mentioned toxicity is also avoided by choosing the organic option while avoiding junk food.

Source  Paul Phillips | Amazines 

Juicing Recipes for Health: Top 10 Healthy Juice Recipes

I remember the first time I saw someone carrying around a Mason Jar around filled with a thick green looking substance.  Inside was a kale smoothie based off of a juicing recipe that was packed: fiber, vitamins, and all the different types of green fruits and vegetables imaginable. It was in a word, incredible.
There is no doubt that juicing has taken the health world by storm, and you can hardly go a day without seeing someone gulping down a glass full of liquid produce.  If you are looking to quench your thirst through juicing, let’s take a look at the top 10 juicing recipes for health that you can make yourself.

Classic Green Juice

This is a classic green juice recipe.  For some added zing, squeeze in a few drops of lemon, and feel free to omit the ginger if you would rather your juice not be spicy.

You will need:

• 1 green apple
• 1 inch knob ginger
• 5 large stalks celery
• 1 cucumber
• 1 large handful parsley
• 5 stalks kale

Pink Lady Juice

If you enjoy juices that are on the fruitier side, this recipe will work great for you.
You will need:

• 1 pear
• 1 beet
• 1 to 2 inches of ginger
• 1 ½ cups of pineapple cut up into chunks

Veggie Ginger Juice

For some spice action, this is a standard juice that mixes together different vegetables.  This recipe is a great juice for the cold months to warm up your body.
You will need:

• 3 large carrots
• 1 beet
• 1 green apple
• 4 large stalks of celery
• 1 large handful of spinach, parsley, or other dark green vegetable
• 1 small cucumber
• 1 inch of knob ginger

Total Health Booster

This juice will give you a gulp of vitamins (A, B, C, E) to fuels your entire body.  It is great for promoting strong bones and younger-looking skin.
You will need:

• 1 medium apple that is cored and cubed
• 2 medium soft pears (such as Bartlett) that is cored and cubed
• 1/2 cup of fresh cherries with pits removed (or frozen and thawed)

Steps:

1. In your blender, combine the apple, pears, and cherries and blend until smooth.
2. Strain the juice and thin with water, if desired.
3. Before you serve, garnish your Health Booster with fresh cherries.

Antioxidant Supreme

By now, most of us are aware of the power of antioxidants.  This juicing recipe is packed with berries that are bursting with potent anti-aging benefits.
You will need:

• 1 cup of fresh blueberries (or frozen)
• 1 cup of fresh strawberries, halved (or frozen)
• 2 cups of peeled and coarsely chopped mango
• 1/4 cup of water

Steps:

1. In a blender, combine all your fruit: blueberries, strawberries, and mango.
2. Add water and blend until smooth.
3. Strain juice and thin with water, if desired.
4. Garnish juice with sliced mango, blueberries, and strawberries before serving.

Energy Upper

Fruit is natural, and the sugars from natural fruit will give you an instant boost.  And with this juice, the electrolyte-loaded coconut water will help to keep you hydrated throughout the day.
You will need:

• 1 can of lychee in syrup, drained and rinsed
• 1 cup of frozen and thawed sliced peaches
• 3/4 cups of coconut water (you may choose to use regular water if you do not have coconut water on hand)

Steps:

1. In a blender, combine your lychees, peaches, and coconut water.
2. Blend well and until smooth.
3. Strain the juice and thin with water, if desired.
4. Serve and enjoy.

Immunity Booster

If you are feeling a bit under the weather, this juicing recipe is a vitamin bomb that packs more vitamins than any pill, and will definitely help ward off seasonal colds or allergies.
You will need:

• 1 grapefruit that is peeled and cut into chunks
• 2 medium oranges to be peeled and cut into chunks
• 3 kiwis peeled and cut into chunks

Steps:

1. Combine your grapefruit, oranges, and kiwis into a blender.
2. Blend until smooth.
3. Strain juice and thin with water, if desired.
4. Serve and enjoy.

Post-Workout Refuel

If you workout, you are definitely doing what you need to in order to keep your body healthy and strong.  This juicing recipe incorporates protein-packed almonds that will help to build and repair your muscles.  Also, the potassium in the nuts and sweet potato will help to balance your electrolytes and fluids.
You will need:

• 2 medium oranges peeled and cut into chunks
• 1/4 cup of whole and raw almonds
• 1 small sweet potato that has been scrubbed and coarsely chopped
• 1 medium apple to be cored and cubed
• 1/2 cup of water

Steps:

1. In a blender, combine your oranges, almonds, sweet potato, apple, and water.
2. Blend until smooth.
3. Strain juice and add water, if desired.
4. Serve and enjoy.

Detox Juice

For a full-body detox, this juicing recipe is one that is high in fiber with veggies and fruit that will help to keep things moving through your digestive tract.  It is also packed with ginger to naturally calm and soothe your stomach.
You will need:

1. 2 tablespoons of peeled and chopped fresh ginger
2. 1 medium beet that has been scrubbed and coarsely chopped
3. 4 medium carrots that are scrubbed and sliced
4. 1 medium apple to be cored and cubed
5. 1 cup of water

Steps:

• In a blender, combine your ginger, beet, carrots, apple, and water.
• Blend until smooth.
• Strain juice and add water, if desired.
• Serve and enjoy.

Summertime Mojito

This summertime juice is a virgin mojito that is fresh, simple, and delicious.
You will need:

• 1 cucumber
• 1 large pear
• 1 large handful of mint
• ½ of a lime

Drink Healthfully

Juicing is a great way to (literally) squeeze fruits and vegetables into your diet.  Especially if you typically do not eat a lot of fruits and vegetables, juicing gives you the opportunity to fuel and replenish your body with natural sugars and vitamins.

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