Fruit Smoothie Recipe For a Healthy Breakfast

Losing and controlling your weight is an ongoing conversation with so many people everyday. Studies by leading nutritionists all have say, eat a well balanced diet that includes:

Protein
Fruits and Vegetables
Good carbohydrates
Low intake of fat

Eaten regularly, and in the right amounts, this diet will slow digestion which in turn increases metabolism. This healthy combination of foods promotes a diet rich with vitamins, minerals and antioxidants which all help control disease while promoting healthy skin and bones.



Fruits and vegetables also help cleanse our body through a process known as detoxification. Detoxification is the natural metabolic process the human body employs to clean the toxins out of the system which, in turn, promotes a overall health. The challenge for many is they do not have the detailed knowledge they believe is required to build menus that include all of these components for tasty meals.

By now everyone has heard the quote that "breakfast is the most important meal of the day". Still many people tend to skip breakfast because they are bored with the same old cereals, or don't want to take the time to scramble an egg. Or, almost as bad, they hit the drive through on the way to work and pick up a sausage, egg, and cheese cholesterol bomb only to find they are tired and lethargic and hungry half way to lunch.

On the other hand making a sensible breakfast part of the morning routine has been shown to help lose weight and promote general overall health because of the additional calcium, fruits, and fiber in the diet.

Fruit Smoothies are a sensible and increasingly popular breakfast drink that are easy to make, delicious, and are a great source of the nutrients we all need such as proteins, omega 3's and vitamins to both boost our immune system and promote general overall health.

Low-fat milk, soy milk and yogurts are all dairy products to mix well with a wide variety of fruits and vegetables to render meals that taste great, are good for you and are surprisingly low cost as well. The fruits and vegetables ingredients can be fresh or frozen and you can add healthy meal supplements like Mila to your recipe as well

Here is a fruit smoothie recipe you might like to try for breakfast or a snack that will help you jump control your weight and improve your overall health. This recipe includes an ounce of "Mila" chia seed for additional benefits.

Cranberry Delight Smoothie Recipe
1 cup of cold low-fat cranberry juice
1 medium orange (peeled, sections only)
1 medium banana (cut in pieces)
1 cup of cold strawberries (fresh or frozen)
1/2 cup low-fat yogurt (you can choose: vanilla, strawberry, orange, banana or plain)
1 ounce Mila chia seed
Ice about 8-12 cubes

In your blender mix all the ingredients, starting with about 6 ice cubes. Sometimes if you are using frozen strawberries or the orange is very juicy, you won't need as many ice cubes, so you can add more if you like and blend to your favorite consistency.

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Bodybuilding Diet - Diet for Muscle Building That Works

Many people hit the gym every week in an attempt to have a perfectly shaped body. The thing that most of them neglect or ignore is the bodybuilding diet. The importance of a correct diet in bodybuilding equals the importance of the workout routine. There is no wonder that you don't make any progress if, for instance, you just exercise and eat whatever you please, whenever you please. A correct diet for bodybuilding should cover aspects like planning the meals both in what concerns timing and in what concerns their content.

If interested in body building you should forget about having three consistent meals a day and switch to four to six smaller meals. When a few hours pass from the last meal, the body goes into a catalytic state and starts making provisions for "bad times". This means that it will start converting nutrients in fat deposits. This is why it is recommended to have smaller, but often meals rather that rare and consistent ones.



Another aspect that is very important in a bodybuilding diet is the fact that the bodybuilder should consume all the essential nutrients. The diet for bodybuilding shouldn't deprive him or her of nothing and should include the appropriate amounts of protein, fats and carbohydrates. Not respecting this principles leads to very common mistakes because bodybuilders either eat too much or too less from something. As a general rule, for developing muscle mass one's diet need to be composed of 40% protein, 40% carbohydrates and 20% fats. These proportions can however vary depending on individual particularities and a nutritionist is most entitled to offer you a comprehensive diet for bodybuilding.

Another common mistake comes from the fact that people don't realize that there are various types of carbs and of fats and some of them are recommended while others are to be avoided. For example complex carbohydrates release energy for a longer period of time and sugars which only give you a short boost of energy. Fats are also a good example: there are good fats and bad fats and sometimes people eat the bad ones instead. Other mistake that is made in bodybuilding diet is the fact that people eat too much or too less protein or the fact that they totally exclude the fats that are needed in the diet.

A diet for bodybuilding should be balanced and should provide, besides the three macro-nutrients, all the vitamins and minerals. The importance of drinking enough water should also be emphasized in the diet for bodybuilding.

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Bodybuilding Diet and Nutrition

A serious bodybuilder needs an effective bodybuilding diet. This doesn't need to be difficult but the proper bodybuilding nutrition is very important for the development of strong muscle.

A bodybuilding diet will take into consideration carbohydrates and the significance they play in bodybuilding nutrition. Carbohydrates are in fact sugars and starches that provide energy for the body. Some are what they call "simple" and others are called "complex" carbohydrates.



Fruits and dairy products are what you call "simple" carbohydrates as they are more easily digested by the body. "Complex" carbohydrates take a longer period of time for the body to digest and they are found in vegetables and legumes.

As a bodybuilder, you will want to reduce the amount of carbohydrates in your diet especially before turning in for the night. Don't eat carbs within an hour of bedtime because the body won't burn up the calories and through the digestion of the carbohydrates and you just might end up storing those extra calories as fat and that's no good for a bodybuilder.

Eat Less More Frequently

A bodybuilding diet requires that you eat more frequently but in smaller amounts. It is suggested that you have six smaller meals in a day rather than the traditional three larger meals. This helps he metabolism stay steady and continues to burn calories throughout the day.

Maintaining the proper meal schedule may be one of the most important bodybuilding nutrition strategy it will allow you to burn fat, build muscle and be n the right path to achieving your goals.

Make Your Diet Work for You

Your bodybuilding diet is a key component in your program to add muscle and aid in your weight training program. A Good bodybuilding program will address all the issues of losing weight, reducing fat, building and toning muscle and in actually sculpting the body.

Proper training and body building nutrition means that you should never think of a diet as starvation. Instead it is about making healthy food choices and developing healthy habits that will serve you well for the rest of your life.

Bodybuilding nutrition is so important that you might want to consult a professional nutritionist. A bodybuilding diet is different than common weight loss diets. With a Bodybuilding diet your focus will be on eating the foods that will help you build lean muscle mass and power.

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Bodybuilding Diet - 10 Fast Weeks To Maximizing Your Diet For That Ripped Body

You will find that there are some bodybuilders that have the capability to make extreme changes in a short period of time and integrate in their bodybuilding diet program in an immediate way. However, for most people involved in bodybuilding the road to getting on the right diet will be undertaken in much smaller incremental changes that will, over a period of time, provide the best results.

This, for most people, is typically a recommended path to take as making a change to their bodybuilding diet should be one that intends on taking numerous small steps so that they can reach the bigger and final goal.



Specifying New Objectives Every Two Weeks

In order that the body becomes accustomed to the changes from a bodybuilding diet, making the changes slowly will help ensure this process, so that each goal will be building on the success of the prior step. This entire process will necessitate a certain amount of perseverance and dedication which the bodybuilder will need so that they can achieve their pursuit for the perfect body that they are working for.

Consistent loss of fat in addition to muscle gain is what can be achieved with a bodybuilding diet that has varying goals every two weeks, and the first two weeks should be utilized for the cutting of fat. This means lowering the intake of fat and may mean boiling as well as steaming food that otherwise would have been fried, replacing the higher fat content of salad dressings with the low fat or non-fat style dressings, as well as replacing higher fat meats with their lower fat alternatives.

Sugar and Water Consumption

The next two weeks of the bodybuilding diet alterations might need to limit many types of the consumption of refined sugars. This will have the individual drink diet sodas in place of regular sodas that have a lot of sugar within them. In addition, the elimination of table sugar would also be required as well as no consumption of any other kinds of sweets.

For weeks five to six of the bodybuilding diet plan would necessitate the bodybuilder to increase and make water the primary drink of their diet. What this calls for is drinking of much higher amounts of water than was previously consumed, in addition it requires the the bodybuilder to replace all other forms of drinks, including fruit juices as well as diet sodas, for water.

Satisfying thirst must only be accomplished only through the use of the consumption of water, in addition the bodybuilder should always attempt to intake at least eight ounces of water with each meal they eat and to consume a minimum of sixteen ounces of water while working out.

Caloric Intake

During weeks seven and eight will have the bodybuilder monitor and limit caloric intake in addition to multiple feedings. Because of the significant change in lifestyle as well as normal human cravings these weeks will likely be the most challenging of the total bodybuilding diet plan to adhere to, and needs a lot of determination to succeed.

This is the time when the most extraordinary results appear, and this calls for determining an individuals lean body mass which can then be multiplied by a factor of twelve so that you can obtain the base caloric intake on a daily basis. This same quantity should be divided by five or six for males, and by four or five for females, to furnish the amount of calories that needs to be ingested per meal.

Even if this calls for writing down the amount of caloric intake, the bodybuilder would be wise to do so and utilize it to keep close watch that the assigned calories are not surpassed.

Weeks nine and ten will bring the bodybuilder closer to their ideal bodybuilding diet. By adopting these primary bodybuilding diet steps should make certain that there are quantifiable in addition to desired results in merely two months time or thereabouts.

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High Octane Food For High Performance - Bodybuilding Diet Plans

The old saying "You are what you eat" holds more than a bit of truth when it comes to formulating an effective and healthy bodybuilding diet. You feed the machine with low grade fuel and it'll break down or at least run like an old Lister generator. Bodybuilding is a sport that places a premium on fat loss, extreme physical output, and maximum resultant muscle growth and as such bodybuilding diet plans need to cater for very specify nutritional needs.

Acceptable muscle gain depends on the intake of sufficient amounts of high quality protein. This is the building block that our bodies use to regenerate and increase muscle mass and if your diet is lacking good protein you will make no progress. And you'll need a lot of it which means you'll be eating a lot more in terms of volume. This becomes problematic when you consider one of the idiosyncrasies of bodybuilding that being simultaneous gains of fat and muscle mass. This is a reality of the game and although annoying is fairly easy to address by alternating weight and cardio training.



Ideal bodybuilding diet plans are very individual as all bodybuilders nutritional needs differ, but here is an example of a typical balanced day's intake.

Breakfast:

6 - 7 scrambled eggs consisting of 1 whole and the rest just whites
1 cup of cooked oatmeal (not the instant variety)
1 juiced apple
1 cup of coffee

Snack:

1 Protein Shake
1 Glass of water - small

Lunch:

1 Can of Tuna in brine
2 Slices of whole-wheat bread
1 spices to taste
1 Glass of water - large

Snack:

1 Protein Shake
1 Glass of water -

Dinner:

I Grilled chicken breast or portion of salmon
1 Serving of brown rice
1 Serving of green beans
1 Glass of water - large

As mentioned previously, fat intake can be a problem with large volume bodybuilding diet plans. One thing you shouldn't do however is try to cut all fat out of your diet. Our bodies need good fats to function correctly. A good average balance would be Carbohydrates 40%, Protein 40% and good fat 20%. The maintenance of adequate hydration is also a critical part of the process. Try and drink approximately 1 gallon of water a day. Bodybuilding generates a lot of free radicals and toxins and you'll need good hydration to flush them from your body.

Bodybuilding diet plans also have to be worked out according to external influences such as pre-existing medical conditions. The advice of your doctor and then that of a bodybuilding pro are essential first steps in formulating an effective diet plan. A last word on bodybuilding diet plans, don't forget the importance of high quality diet supplements. They can be a quick and convenient way to boost your intake of specific micronutrients, minerals and vitamins.

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Get Ripped Biceps in Weeks - Best Exercises and Bodybuilding Secrets For Getting Ripped Arms

Developing cut, huge biceps is something most men strive for.  After all, big arms look good and make you feel strong.  In order to get bigger biceps as fast as possible, you need to understand and incorporate several bodybuilding secrets into your routine.

Workout

There are several pitfalls you need to avoid in order to develop the arms you want.  First, make sure the weights you use are heavy.  Your goal is low-repetition, high-intensity workouts a few times a week.  You do not want to blow yourself out working the same muscles every single day; that idea is a sure-fire way to failure.  Instead, work your biceps and arms in such a way that they are tired and then give them at least three days of rest. 

When you work out, vary your routine.  Your body will get used to the same exercises performed in the same order.  Mix up dumbbell curls, flies, and presses with skullcrushers, hammer curls, and preacher curls.  There are hundreds of exercises out there, all of which are effective.  Continually rotate between a few of them to maximize your results.

Diet

Want ripped biceps?  Then you need to eat lots of high-quality foods.  Exercise is only half the equation.  When you break your muscles down during a workout, they need essential things like protein to rebuild themselves stronger and bigger.  Make sure you are eating sufficient calories to promote muscle growth - 1 lb of muscle is approximately 3,500 calories, so aim to eat at least 500 calories a day above your normal intake.

Stick to good foods that are high omega-3 fatty acids and protein.  This list includes red meat (a great source of iron), tuna (a great source of protein), pasta, rice, and leafy greens like spinach (another great source of iron).  Milk is a great source of calcium and calories.  Nuts can provide essential fatty acids, calories, and protein.  Cottage cheese helps prevent muscle breakdown through its high glutamine content.  Eggs, chicken, and turkey are rich in the amino acids, protein, and healthy fats your body needs to get ripped.

Make sure to drink a lot of water throughout the day.  Your body needs to stay hydrated, particularly when you begin a tough workout regime.  Eat smaller meals more often.  5 - 6 meals per day stimulate your metabolism and promote muscle growth.

These simple tips will help you get the bigger, more ripped arms you've always wanted.

Supplements

Lastly, utilizing nutritional supplements, such as nitric oxide and l-arginine can help your body rapidly develop and build muscle in targeted areas. Nitric oxide can help you improve your stamina and strength, in addition to widening the blood vessels allowing for more oxygen to reach your muscles allowing faster muscle growth. Any good workout routine can be aided with the help of a nitric oxide supplement.