Top 8 Best foods to build lean muscle

What you eat has a direct impact on muscle growth and repair. A high-protein diet can help you add mass without sacrificing taste or causing hunger. Ideally, your calories should come from poultry, turkey breast, lean beef, veggies and other nutritious foods that support optimal health. Dietary supplements, such as whey protein and creatine, can lead to faster gains in muscle size and strength. However, good nutrition is the foundation of a perfect body.

Stock your kitchen with these six foods to build lean muscle:

*/ Lean Beef:

With over 25 grams of protein per serving, lean beef is a staple in any bodybuilder’s diet. This type of meat has no carbs at all and provides only 164 calories per serving. It’s also an excellent source of micronutrients, such as choline, vitamin B12, vitamin K, iron, and calcium. Conjugated linoleic acid (CLA), one of the key nutrients in lean beef, promotes muscle growth and accelerates fat loss.

*/ Eggs:

Rich in protein and amino acids, eggs are considered the perfect food. One large egg boasts over six grams of protein, 14 vitamins and minerals, five grams of fat, zero carbs, and only 71 calories. It also provides 14 percent of the RDA of riboflavin, four percent of the RDA of vitamin D, and five percent of the RDA of vitamin A. The protein in eggs supports fat loss and lean muscle growth, suppresses hunger, and improves health.

*/ Cottage Cheese:

Cottage cheese is low in calories and contains casein, a slow digesting protein that fuels your muscles over several hours. Many athletes eat it before bedtime to reduce muscle loss. It’s the perfect nighttime snack and can help prevent muscle cramps due to its high electrolyte levels. Compared to other types of cheese, it contains less lactose and fewer carbs, so it’s ideal for those with milk allergy or lactose intolerance.

*/ Quinoa:

If your goal is to build muscle, add complex carbs to your diet. Good carbs, such as those in quinoa and sweet potatoes, provide lasting energy and support muscle repair. Quinoa is one of the few vegetable sources of complete protein. There are over five grams of fiber, 39 grams of carbs, and eight grams of protein in one cup. When consumed regularly, this grain increases insulin-like growth factor-1 (IGF-1) levels, which leads to greater muscle and strength gains.

*/ Wild Salmon:

This fatty fish is a great source of protein and omega-3s. One serving (154 grams) provides more than 39 grams of protein and large amounts of vitamin A vitamin B12, niacin, folate, and monounsaturated fatty acids. The latest research indicates that salmon contains bio-active peptides that help reduce inflammation, improve insulin response, and strengthens the joints. To reap the benefits, eat at least two servings of fish a week.

*/ Nuts:

Packed with protein and essential fats, nuts are the perfect choice for any athlete struggling to put on muscle. These nutrient-dense foods contain monounsaturated and polyunsaturated fats, dietary fiber, magnesium, zinc, iron, and antioxidants. Almonds are the lowest in calories. Walnuts, hazelnuts, cashews, pistachios, and natural peanut butter are a great choice too.

*/ Fruits and Vegetables:

 fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly, they provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide, which helps to flush out the substances your body does not need.

*/ Whey Protein:

There is a reason why whey protein supplements are the most popular supplement in the bodybuilding world: because they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. However, for those of us non-bodybuilders, simply using it right after our workouts can be very effective for muscle mass gains. Do not rely on it completely though. It’s more important to get high quality protein from whole foods, and use whey protein as a boost. There’s so much more about whey protein, if you want to find out more, click hereto read a comprehensive article I have written on how to best benefit from it.


 

*/ Whole Grains:

Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

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Five foods for a healthy prostate

Prostate diseases are abundant today, the most dangerous of them is cancer, and follow a healthy balanced diet may reduce the risk of prostate disease, therefore, we will through this article Show top 6 foods to maintain a healthy prostate.

1/  Raspberries, strawberries and grapes:

 

 

Raspberries, strawberries and grapes contain a high content of vitamin C and antioxidants, just one cup of the red fruits provides more than 140 percent of the %Daily Value of vitamin C, Other fruits such as mangoes and melons contain high levels of vitamin C.

2/  Nuts:

 

 

Nuts contain a proportion of omega-3 fatty acid also as containing calcium and vitamin E also contains a proportion of selenium element which helps fight prostate cancer.

 

3/  Beans:

 

 

Considered one beans of the most important foods that maintain prostate health and can replace red meat to get protein, for example, just one cup of black beans contains 15 grams of protein and 15 grams of fiber and thus help improve prostate health.

4/  Green tea:

 

 

Research has shown that green tea helps protect against prostate cancer, as well as help to reduce the proportion of cholesterol and improves memory and strengthens the focus, it is known that green tea is only dealt with in the form of a drink, but there are other ways you can eat vegetables with tea such as iced mint green tea and add it to juice, too.

5/  Watermelon:

 

 

The watermelon is the fruit of basic summer, it is free of fat and sodium-free and contains a high proportion of vitamin A and vitamin C, which is also an excellent source of lycopene and antioxidants, research suggests that lycopene helps reduce the risk of prostate cancer, and lycopene are also present in  tomatoes, apricots and guava. There’s about 9 to 13 milligrams of lycopene in a cup and a half of watermelon.

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Top Miracle Benefits of Argan Oil For Health, Hair and Skin (3/3)

Acne :

Great news for anyone that is suffering from acne – argan oil has been proven to reduce sebum levels in individuals with oily skin! Women than have never had acne before are finding in that in their 30s and 40s this pesky condition arises, and it is often, difficult to treat.

Chemical creams can be expensive, and in the long run truly do more harm than good. Argan oil’s high linoleic acid content helps to reduce inflammation caused by acne, (not to mention rashes, infections and bug bites) while helping heal damaged skin cells.

If you are using argan oil as your moisturizer, but are still fighting acne, place a drop in the palm of your hand and lightly dab a bit extra into problem areas. To fight stubborn or persistent white heads, be sure to make the toner above, using a couple of drops of tea tree oil.

Tea tree oil compliments the argan oil benefits beautifully with its rich content of anti-oxidants and its inherent anti-bacterial, anti-viral, and anti-fungal properties. Together, they can help fight stubborn acne while reducing the inflammation, and scarring.

Skin Toner :

Skin toning is an important step in your skin care routine. For an all-over glow, add 2-4 drops to 8 ounces of your favorite toner, or better yet, make your own chemical free, all natural toner at home!

Aids Digestion :     

Culinary grade Argan oil added to food increases pepsin concentration in the body’s gastric juices, thus improving digestion. Better digestion means more energy, less hunger, improved weight loss, and an all around healthier body.


Simply pour one cup of boiling water over a green tea bag and let steep for 7-10 minutes. Remove the tea bag and allow to come to room temperature. Add a drop or two of your favorite essential oil (orange, lemon or tea tree are great), and 2-4 drops of argan oil, and seal in a jar. Use morning and night after cleansing, and before moisturizing.
          
Protects Against Environmental Damage :
Anti-oxidants in Argan oil help to protect skin, hair, and nails from damage caused by UV radiation. Applying Argan oil to UV damaged skin can actually fade sun spots and heal the dry leathery skin that results from over-exposure to UV by promoting the regeneration of healthy cells.

Lowers Cholesterol :      

Culinary-grade Argan oil, when used as a substitute for other less-healthy oils in the diet can help to lower bad cholesterol levels. The unique combination of plant sterols found in Argan Oil – schottenol and spinasterol – actually block the absorption of bad cholesterol from inside the intestinal tract.

                                

Fights Chronic Illness :

There have been many studies regarding the ability of Argan oil to fight cancer and other diseases. Anti-oxidants in Argan oil help protect skin from free-radicals which can lead to skin cancer. There have also been studies on the healing power of Argan oil against colon and bladder cancers, prostate cancer, as well as cancerous growths throughout the body which may result from infection or inflammation.

Sleek and Shine Styling :

Due to its ability to tame frizz and give hair shine, argan oil is also commonly used as a styling agent. It makes hair more manageable and adds a healthy, attractive shine to any hair style. This is an ideal step to add to your daily routine after blow-drying. Rub a few drops of argan oil over your palms and then comb your fingers through your hair to apply.

Anti-Inflammatory :  

Flavonoids present in Argan oil have powerful anti-inflammatory properties which can be used to treat both external and internal problems. For relief from sore muscles and joints, massage a few drops of pure Argan oil into your skin over the affected area. Those who struggle with Polycystic Ovarian Syndrome, excessive weight gain, poor digestion, or bladder problems may also benefit greatly from the internal anti-inflammatory abilities of culinary-grade Argan oil.

Dry Feet and Heels :

If you have dry cracking skin on your feet or heels, rub 2 drops into your feet, paying special attention to the problem areas. Depending on the how dry your skin is, you may need to apply a couple of more drops to fully moisturize the area.

Cover with a pair of cozy socks to give the oil a chance to soak in. Leave the socks on for at least 20 minutes, and preferably overnight.








   

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Top Miracle Benefits of Argan Oil For Health, Hair and Skin (2/3)

Reduces Premature Aging :

Argan oil is comprised of roughly 80% fatty acids which work wonders to erase signs of premature aging. Regular use of Argan oil has been proven to reduce the depth and severity of wrinkles, as well as to fade age spots by restoring skin’s youthful elasticity and by increasing the regenerative rate of healthy skin cells.

Pregnancy :

Stretch marks are an issue for many pregnant women, but argan oil is the ideal protection against stretch marks and sagging, puckered skin after birth. Argan oil increases the elasticity of skin due to its vitamin E content. Using a few drops of argan oil to rub into breasts, stomach, bottom and thighs during pregnancy will reduce the likelihood of developing unsightly stretch marks.

Argan oil is also idea for keeping skin and hair soft, healthy and hydrated during pregnancy.

Whole-Body Moisturizer :

Once you see amazing ways that argan oil benefits your face, do not hesitate to use it as your whole-body moisturizer! Hopefully, you are currently using an all-natural moisturizer (like coconut oil) on your body and avoiding the harsh hidden chemicals that are present in most lotions and moisturizers.

Add just a couple of drops of argan oil to your food-grade carrier oil of choice (coconut, olive, jojoba, sweet almond, or sesame) to immediately reap all the benefits of this healing natural oil. If you have dry patches on your heals, elbows or other areas, massage an extra drop into those areas for relief.

 

Foot, Hand and Nail Treatment :

Argan oil’s softening properties are ideal for brittle nails, dry hands and cracked, hard skin on feet. It both moisturises and softens skin, leaving hands and feet supple and soft and nails strong and healthy. Try massaging a few drops of argan oil into cuticles, hands and feet before bed each night. 

Improves Skin Appearance :

Even for those who don’t have scarring, wrinkles, or some other skin ailment, Argan oil can still make your skin soft and supple. Saponins in Argan oil reactivate skin cells’ ability to regenerate, keeping your largest and most important bodily organ healthy and strong.

While there are many cheaper Argan oil ‘cocktails’ available in the health and beauty market which may have severely lessened benefits to your health, 100% pure Argan oil truly is a miracle oil to add to your natural remedy collection.

Stretch Marks :

Argan oil can help prevent stretch marks by improving the elasticity of the skin. Warm 2-3 drops of pure argan oil in the palm of your hands and gently rub your stomach, hips, thighs or any other potential problem areas.

The vitamin A and vitamin E will help to rejuvenate the skin while moisturizing, making stretch marks less likely to form. If you already have a stretch mark or two (or six), start by massaging argan oil and brown sugar into the affected areas before your next bath. Rinse well and apply the oil to the affected areas prior to dressing.

Heals Skin Ailments :

The triterpenoids naturally found in Argan oil offer amazing health benefits for skin including the ability to stunt the growth of warts, treat some forms of dermatitis, break down tumorous skin cells, and fade scars. Also, the antioxidants and fatty acids found in Argan oil may also help with the treatment of mild acne and with the healing of acne-related scarring.

Dry Skin Conditions :

People suffering from dry skin or conditions such as eczema which can leave skin raw, flaky and itchy will benefit immensely from argan oil. The vitamin E and fatty acids in argan oil are excellent for repairing damaged skin and providing it with nutrients which will prevent further dryness and irritation. Argan oil also contains ingredients which soothe skin. Applying a small amount of oil directly to afflicted skin and massaging in gently can provide relief and encourage healing.

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Top Miracle Benefits of Argan Oil For Health, Hair and Skin (1/3)

Argan oil is an effective hair moisturizer for both men and women. The healing power of argan oil is quite amazing too. Due to the richness of the oil, it effectively conditions human hair. This oil also has therapeutic properties as it is rich with both Vitamin A and E. The trocopherol from the vitamin E boosts the cell production and regeneration beautifully. Thus, tropical application of the oil improves the texture of human hair. The keratin of hair gets nourished wonderfully when argan oil penetrates the hair shafts and follicles. Another important factor that makes this oil very nutritious and effective is its anti-oxidative properties. Because this oil is packed with anti-oxidants and fatty acids such as the omega-6 fatty acid and linoleic acid, the oil moisturizes the hair wonderfully. That makes it a good treatment for aging, damaged, and color treated hair too. This could be one of the few reasons why argan oil is so healing. Although the price of 100 percent pure argan oil is high, you still can add it to your everyday beauty regimen. The plus point is just a few drops of this nutritious oil will do the wonder. Here is a detailed overview on argan oil uses on hair.

 

Lip Conditioner :

Argan oil benefits more than just your skin and hair; it makes for a wonderful lip treatment or chap stick substitute! Rub in 1-2 drops, and wipe away any excess.

This will not only heal any cracked lips, but also keep your lips soft, smooth and conditioned. Keep argan oil around in winter-time to prevent chapped lips.

Leave-In Conditioner & Styling :

Argan oil is not only beneficial to skin – it is also great for hair. This non-greasy oil makes for the perfect leave-in conditioner that makes your hair easier to style while repairing those pesky split ends! Argan oil helps to tame frizz and fly-aways, protect against the heat of hair dryers, curlers and flat irons, all the while promoting body, and a healthy shine.

There is some research that indicates argan oil can even promote hair growth, so be sure to rub it in to your scalp too. Depending on the thickness, texture, condition, and length of your hair, you may need anywhere from 1 drop to 3 drops.

Hair Conditioner :

Argan oil is proven to make hair softer, silkier and shinier. It is the ideal hair conditioner, and it can even help to treat split ends and tame frizzy hair. Using argan oil to condition your hair is extremely easy. It comes in several types of applications and products and has so many ways to use it for different results.

        

Repairs Split Ends :   

When applied to hair, Argan oil prevents drying and environmental damage by coating the hair shaft. The oil seals in moisture and smooths fly-aways, making hair more manageable and less prone to breakage from brushing and styling. Argan oil can also help to seal in colorants such as henna and amla, increasing the length of time between colorings. Rich in Vitamin-E, Argan oil nourishes hair, repairing split ends, and increases hair’s shine and overall healthy appearance.

Razor Bumps and Burn,Smooth Legs  :

When applied to hair, Argan oil prevents drying and environmental damage by coating the hair shaft. The oil seals in moisture and smooths fly-aways, making hair more manageable and less prone to breakage from brushing and styling. Argan oil can also help to seal in colorants such as henna and amla, increasing the length of time between colorings. Rich in Vitamin-E, Argan oil nourishes hair, repairing split ends, and increases hair’s shine and overall healthy appearance.

Prevents Stretch Marks :

The healing power of Argan oil on skin doesn’t stop with aging and cancer treatments. This miracle oil can also be used to prevent stretch marks from pregnancy, pubescent growth of hips and mammaries, or from rapid weight gain by softening and strengthening skin.

Exfoliating :

Do-it-yourself exfoliators are not difficult to make, and are significantly less expensive than what you can purchase in the store, plus when you add argan oil, you get all the anti-aging effects too!

To experience the argan oil benefits while exfoliating, just mix 1 tablespoon of brown sugar with a couple of drops of argan oil in your hand. Rub into your face in a circular motion for 2-4 minutes; pay special attention to acne prone areas and areas that are dry. Rinse with warm water, and pat dry.

Regular exfoliation helps to remove dead skin cells and reduce the appearance of fine lines and wrinkles, while giving you a younger fresher complexion. With the aid of the brown sugar, the argan oil’s nutrients are more readily absorbed into your skin.

Use this exfoliator for more than just your face! If you have dry elbows or heels (or during an at-home pedicure) mix up a bit more to massage the dry and dead skin away!

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Five food to avoid for a flat belly

Do you want to get strong muscles belly? you doing exercices but you didn't get it? or you have a lot of fat accumulated around your belly and want to get rid of them and get in return a prominent muscles in your abdomen area, don't worry more than 45% suffering from this crisis, so if you a flat and strong belly you should avoid this foods :

1) refined grain :

A refined grain, or its product, is made by processing a natural, whole grain so that some or most of the nutrients are lost. Almost all grain products have been refined in some way or another.
Examples of refined grain products : white rice, cream of wheat, cookies, and bowls of snap-crackle-and-pop each morning.

 

 

2) Potato products :

fries and potatoes ready in particular of the most common 

reasons that cause weight gain specifically in the waist area.



 

 

 

 

 

3) Red meat and processed meat :

Meats are high in energy and fat content, and thus may be associated with higher risk of obesity, so that's why people who

eat more red and processed meat are gaining excess weight, whatever their diet food, even if they are healthy.


 

 

 

4) Dairy :

Willet notes that dairy, although a good source of calcium, is also rich in carbohydrates and bad fats. While shedding your

belly fat, it's better to get your calcium from leafy green vegetables and other low-calorie options.

 

 

 

5) Diet soft drinks :

Many of us hear the word no calories in this drink, but these drinks play a big role in weight gain even if they are devoid of sugar.

For example soda pop is a particularly bad form of sweet for diet purposes.

For many people, drinking soda is an automatic part of lunch or dinner. By simply replacing this with water or iced tea, you can drop hundreds of calories per week.



 

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Preserve and strengthen your heart

Heart is the part of the body that is commonly affected by different conditions. Apparently, if you will compare it to other body parts, it is the commonly affected part of the body even by the tiniest mistake you ever had, either emotionally or physically. In order to protect your heart earnestly, you can consider the following steps.

Steps:

  * Avoid stress.

Stress is the number one factor that will cause changes in your body, particularly adverse changes. You should live a life in balance. In other words, no matter how hectic things are every day, you must find a way to unwind and keep yourself calm. If you are the executive of a large firm company or of the same sort that you feel you are responsible for the whole world, never forget to consider your heart. Every time stress creeps up, make it possible to relax and calm yourself.

 

  * Prevent a sedentary lifestyle.

Bear in mind that your heart is also dependent on the nutrients you consume. In other words, if you will keep on eating unhealthy foods, you will likely cause complications in your heart. Make it possible to follow a nutritious and balanced diet that will help your heart function efficiently. There are different foods that will give you heart-healthy benefits. Target foods that are rich with omega-3 fatty acids like salmon and flaxseed. Furthermore, keep up your consumption of B-complex vitamins, fiber, folate, and vitamin E.

  * Sleep.

There is nothing better than giving yourself sufficient energy throughout the day. Your heart is part of your system that will also deteriorate when not supplied with enough energy to work. A certain study published in February 2011 by the European Heart Journal stated that sleeping less than 6 hours had been linked to higher probability of dying from heart disease by 48%.

  * Exercise.

Always exercise in order to improve the health of your heart. You don't need to work out like a professional or advanced bodybuilder or athlete. You can simply settle with exercises that will improve your strength, endurance, and flexibility. It is advised that you must at least have a moderate aerobic exercise of 150 or 75 minutes every week. Best exercises you can try are swimming, brisk walking, running, cycling, and circuit training among others.

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