Raw Food Diet

Food raw food is natural. Our bodies thrive on all that is fresh and vital. Raw food diet (or increasing the amount of raw food that you eat) is bound to bring a sense of well-being increases.

Raw food diets are based on unprocessed plant foods and cheese, preferably organic, such as a variety of fresh fruits and vegetables, nuts, seeds, grains, nuts, fresh juices and purified water.

Why are raw foods?
 Basically a vegetarian diet, raw food diet promotes eating and drinking foods "alive". Live foods and juices contain the maximum amount of fiber found in raw foods of fiber, which can be lost in processing. These products are easy to digest and are usually lower in calories than the average diet.

Heating food above 116 ° F destroys enzymes in food that aid in digestion and absorption of food, diminishing its nutritional value.

Benefits of raw food
 Diet for at least 75% raw food offers numerous health benefits, such as increased energy, improved skin appearance, better digestion, weight loss and reduce the risk of serious diseases such as heart disease, diabetes and cancer.

Raw food diet contains little or no saturated fat, low in sodium and high in potassium, magnesium, folic acid and fiber.

Raw food diets are also excellent detox diet. Different combinations of raw, living and juices can be used for colon cleansing, liver cleansing, kidney cleansing and skin cleansing.

Fundamentals of the raw food diet
 Fresh fruits, vegetables, grains, seeds, legumes, nuts, legumes, young coconut milk - even seaweed - can be menu raw food diet. The choice of food may depend on diet reasons, for example:

- Sprouted brown rice reduces the absorption of glucose and improves metabolism- Col supports the healthy functioning of cells, radish leaves act as antioxidants, as well as shiitake mushroom

-Carrots are an excellent source of vitamin A, as well as promote healthy vision and cardiovascular

You can use the Sprouter, such as the Easy Green Automatic Sprouter sprout seeds, grains, beans - even wheatgrass. Seedlings can be called a "super food" - organic sprouts contain enormous levels of proteins, vitamins, minerals, trace elements, chlorophyll pigments and enzymes, and are the ideal natural supplement.

Seedlings can be used in salads and soups, or can be juicy. Fresh juices are a great source of energy and ready for a good quality juicer, Kempo Greenpower juicer, like, produces living juices that are full of essential nutrients.

Excellent addition juice recipe raw food diet is carrot juice with potato, fennel and apple. Simply juice 4 medium carrots, 2 apples, 1 small potato 1 small stalk of fennel.Fennel has been shown to reduce and control inflammation of arthritis, which is an average of the mood swings and depression and rare nutrient called manganese, and zinc, and B vitamins

The nutritional value of grains and seeds is impressive. They contain most of the vitamins - in particular, B and E. They are also fantastic natural sources of unsaturated fatty acids and lecithin, and an excellent source of protein.

You can even use soy milk makers (as SoyQuick) nondairy beverages for various beans, rice, nuts, seeds and grains to have with breakfast. If you want something more substantial than soy milk can make your tofu (or, of course, to visit a good health food store.)In essence, the idea of ​​a raw food diet is to eat unprocessed foods at least 75% of the time. If the idea of ​​raw food is not very appetizing to you, you can heat the food a little as long as the food is not heated above 116 ° F.

Reminder
 As with any major change in diet, it is advisable idea to consult with your doctor before starting any special diet. This is especially true for children, pregnant women, those with anemia and those with pre-existing medical conditions.Even natural foods can conflict with certain medications, so please consult your doctor or pharmacist if you are taking any medications.

Because the raw food diet is detoxifying some people suffer mild detoxification reactions, including headaches, nausea and cravings. These symptoms may last for a few days and you will get more enjoyment out of your raw food diet if you cut down on things like meat, sugar and caffeine a week or so before starting the diet.

Last but not least ...
 Raw food diet is certainly a good way to improve your health and well-being. Like anything worthwhile takes time, energy and commitment. Because many of the products in this particular type of diet is made from scratch, there is some preparation time involved. There are many products on the market that can help you prepare your own meals and save a life time too.

When combined with regular exercise, a diet of raw foods is also a great way to lose weight. If you're already feeling a bit "off", or just need to pick me up and a bit of extra energy, the raw food diet is certainly a good way to go.

Simple is Healthy

Simple is Healthy!

Simple is Healthy ~ Food, Part 1

YES…I have lots to say about keeping it simple and being such a chatter box, and trying not to jump too hard on the soap box, I knew this was going to become a series of SIMPLE.  I came across a quote that struck me “90% of people avoided obesity and diabetes long before anyone knew what a calorie was let alone counted them…let’s make “healthy” healthy again” and it ended with the word…SIMPLE.

WOW, I thought on that and realized just how dynamic and powerful this statement was to me and how true it is for my life.  As a child, my parents modeled living from the land in our back yard and boy do I ever remember how my weekends were spent…pulling weeds from the garden.  Talk about a bitter sweet chore as a child…dirty hands, dirty knees, blisters…and the smell of tomato leaves so strong it could choke you…anyone relate?  Fruit trees adorned our backyard, and my Dad was a master grafter trying to create the perfect blend of fabulous fruit flavors.  I could walk in the garden and pluck a vine ripe tomato or enjoy an apple from one of our many trees…Simple.  What I am trying to say by sharing a small glimpse into my childhood is that food should be simple, and for me…simple is healthy.  Part one of this Blog, I will be covering food and what simple means for my Stay Healthy Life and as it relates to what and how I eat. 

I enjoy food in its’ true, SIMPLE form to this day and believe that the simpler the food, the healthier the food.  If it comes in a box, with a label full of words that I can’t understand, and the ingredient list takes up the entire side of the product, this is not a simple food…it is a bunch of mixed up crap in a box that sits on a shelf and has a shelf life longer than me.  That is what I am talking about, and am I going to put this in my body...A BIG NO on that.  Now, toss me an organic Fuji apple, and this is one happy girl ready to enjoy Simple Real Food, full of nutrients that my body needs.  Keeping food simple eliminates all stress of what I should be eating…how fabulous is that.  Once food becomes complicated, stress over the how much, what, and when  to eat enters the picture…ok…a small soap box…and thanks to agencies that will go un-named, media, marketing, blah blah blah…this world has gone crazy with complicated food and empty promises of pseudo health in a box that has greatly increased illness in this country.  Bringing food back to simple keeps me healthy and I am sure all of America would be healthier too. 

Simple means fresh, simple means I can pick the item up and smell it, and inspect it for the best pick of the produce.  Simple means one ingredient, I can usually eat the item at purchase, and if I am hungry for example, I will enjoy an organic piece of fruit during my drive.  When this concept is truly grasped, it eliminates all questions like…what did she/he eat to look like that? What did they do?  What diet was used…YUCK…diet is a dirty word in my book.  Keeping my food simple is how I maintain ME.  There is no secret this or that and I am hopeful that one day, everyone will wake up and realize this.  A few other foods that I include in my simple line up are organic boneless skinless chicken breasts, wild caught fish, grains, nuts, seeds, strained organic Greek yogurt, and cage free organic eggs…now, check this list in addition to what I shared earlier.  I am eating foods that are from the earth, as fresh as possible when I purchase organic, not processed in a factory and stuffed in a box. 

I enjoy the colors, aromas, textures, and flavors of simple foods and when I combine them into a salad…WOW…simple at its’ very BEST!  Of course some of my food items come in bottles and containers such as my Extra Virgin Olive Oil, Extra Virgin Coconut Oil, Vinegars, Honeys, Nut Butters, Quinoa, Brown Rice, Greek Yogurt, Almond Milk, etc…but I research to ensure that they are minimally and organically processed, minimal ingredients and simple stored form.  NOW…this is the thing about eating my simple food…if I do not eat it raw or blend for a green smoothie, I am in the kitchen slicing, dicing, and cooking up a SIMPLE and HEALTHY meal that surpasses any complicated junk- in- a- box non-food item that is being passed off as “good for your health” food. 

Roasted Brussel Sprouts

I enjoy a stress free simple eating life that allows me to enjoy lots of healthy foods throughout the day.  I do not keep a food journal, count calories, grams, ounces, etc…I SIMPLY eat to live.  My body tells me when to eat and that is usually every 2 ½ hours and I eat to satiety, not to feel uncomfortable.  It is amazing how much MORE food I can eat when it is simply healthy…my large salads for example…OH MY…they seem to get bigger instead of smaller with every bite.  One of my favorite simple veggies right now are brussel sprouts….I roast these in the oven with EVOO and spices and OH MY…these nutrient packed baby cabbages are filling. 

So….I will continue to keep my food SIMPLE…it is my LIFESTYLE…and I am happy to know that I am making “healthy” healthy again! Stay Healthy ~

 

 

 

 

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

 

Stay Healthy~ Darla

 

 

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Age-Related Muscle Changes

One of the hallmarks of aging is the loss of muscle mass and strength. Much of this loss can be explained by changes in the neuromuscular system such as reducing the number of motor neurons, reduction in the number of muscle fibers, and to decrease the size of the muscle fibers. But it is important to ask whether these changes are a consequence of aging or simply due to an active lifestyle.

Age-related changes in muscle

The age-related reduction in muscle appears to occur in two phases. The first phase or "slow" muscle loss, which loses 10% of muscle mass occurs between the ages of 25 and 50. Most of the loss of muscle mass occurs as a result, which loses an additional 40% of the age of 50 to 85. In general, the body loses 50% of its muscle mass at age 80. This muscular atrophy can be explained by a significant decrease in either the total number of muscle fibers as well as the size of the muscle fiber.

E 'has been demonstrated that aging results in a loss of power output and speed of fast-twitch fibers (IIB in particular) and increased more aerobic slow twitch fibers. This seems to make sense that movements requiring high speed of contraction (eg, jump and run) tend to be less age.

The mechanisms of loss of strength

The problems with decreasing strength can be seen in its contribution to decreased bone density osteoporosis, arthritis, joint pain, and total functional capacity.

With the loss of muscle mass is obviously a decrease in muscle strength. However, as for the loss of muscle the majority of the power loss is not significant until the sixth decade. As mentioned briefly, this loss of strength may be attributed to a decrease in the number of motor units (muscle and nerve fiber complex), reduction in the number of muscle fibers and the reduction in the size of muscle fibers.

It is also known that a decrease in strength of the leg precedes the loss of strength of the upper extremities in the elderly. This is important for the fact that the strength, rather than cardiovascular function, is considered the most limiting factor in the elderly physically. This is evident when you consider the activities-force limiters facing many seniors, such as rising from a sitting position or climbing stairs.

Promotion is the finding that aging does not seem to eccentric strength. This phase of contraction is an important consideration for the elderly because of the possible link between poor eccentric strength and the incidence of falls in the elderly.

The Importance of Active Living

Regular exercise is the most effective way to slow and reverse the effects of muscle loss associated with aging and strength. The comparison between the active and sedentary older adults suggest that most of the loss of strength with aging is due lifestyle. For example, people continue to use certain muscles regularly not show the same age related decrease in strength.

Low overall loss, muscle atrophy, and therefore occurs when the muscles do not have to work against a given load. The result will be a decrease in protein synthesis, accompanied by an increase in protein catabolism. In general, the muscle atrophies and loses much of its strength, characteristics commonly seen in astronauts during spaceflight. The integration of the formation of normal strength is the most effective way to mitigate this effect.


Encouraging Findings

Numerous studies have shown that regular exercise can improve endurance and muscle strength in the elderly in a manner similar to that observed in the young. One of the largest studies in this field was conducted at McMaster University for several years. The researchers examined the effects of two years of strength training twice / week (80-85% 1RM) of 114 subjects aged 60-80 years.

Results indicated an increase in the force constant of each of the muscle groups tested without evidence of stagnation. There was also a significant increase in muscle mass that accompany strength gains and, perhaps most importantly, there was no evidence that these gains strength function resulted in better (in terms of performance and walking up stairs).

Although there are some inevitable changes that occur with aging, you can delay or attenuate the loss of muscle mass and strength normally associated with these changes. Given that many everyday activities such as walking, climbing stairs and rising from a chair are so dependent on the strength is essential to minimize the age-related loss of force as much as possible.

The muscles of older people to remain adaptable, therefore regular endurance training (2-3x/week) should be implemented in the lifestyle of these people. On the other hand, a strength training protocol for use in young adults as a means of prevention and staying healthy in the golden years!

8 Proven Strategies For Maximum Muscle Gains

There is conflicting information so much out there when it comes to the topic of building muscle, and sometimes it can be hard to know where to start. If you are a beginner looking for some basic guidelines to follow average in the gym, the following 8 points to start on the right path.

1) weight training and focus on compound movements handlebars.
 If you want to sound dramatic gains in muscle size and strength, you absolutely must train with free weights and focus on basic exercises, compounds. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these exercises are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements can be handled by most of the weight and stimulate muscle fibers as much total.

2) be willing to train hard.
 One of the most important factors that separates those who make modest gains from those important gain is their level of training intensity. In order to stimulate the muscle fibers to their full potential, you must be willing to take every set is done in the gym to the point of muscle failure.Muscular Failure: The point at which no further repetitions can be completed with proper form.Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

3) Tracking your progress in the gym from week to week.
 Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. The body senses a potential threat to the survival and reacts accordingly replace damaged fibers larger and stronger in order to protect against any possible future threat. 

 Therefore, in order to continue making gains in muscle size and strength, you must always focus on the progress in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep detailed records of training to track your progress as your strength increases over time.

4) Avoid overtraining.
 Overtraining is your number one enemy when it comes to building size and muscle strength. When most people start an exercise program, you are stuck with the misconception that more is better. It can be considered, of course, they spend more time in the gym, the better results you will get.  

When it comes to building muscle, nothing could be further from the truth! If you spend much time in the gym, you will actually further away from your goals rather than closer to them. Remember, your muscles do not grow in the gym, they grow out of the gym while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you do not provide your body with the proper recovery time between workouts, your muscles will never have a chance to grow.

5) Eat more frequent.
 The main area where most people fail miserably on their muscle-building mission is the task of all-too important for proper nutrition. Weight training is only half of the equation! They break the muscle fibers in the gym, but if you do not provide your body with the right nutrients at the right time, the muscle growth process will be almost impossible.  

You should be eating anywhere from 5-7 meals a day, spaced every 2-3 hours to keep your body in an anabolic, muscle building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase your intake of protein.
 Of the three main nutrients (proteins, carbohydrates and fats) protein is without doubt the most important for those who are trying to gain muscle size and strength. Proteins are literally in each of the 30 trillion cells that your body is constituted and its main function is to build and repair body tissues. 

 Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1 to 1.5 grams of protein per kilo of body weight each day from high quality sources such as fish, chicken, eggs, meat, milk, peanut butter and cottage cheese .

7) Increase water intake.
 If you want a simple, easy and very effective to maximize your muscle gains, drinking more water. Water plays a key role in many of the body and its importance can not be overstated. In fact, muscles are only 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but also increase your strength. Research has shown that only a 3-4% loss of body water levels can affect muscle contraction by 10-20%! Try to consume 0.6 ounces for every pound of body weight per day for optimum benefits.

8) be consistent!
 Consistency is everything. Those who make the greatest gains in muscle mass and strength are those that are able to apply appropriate techniques very consistent. I just know that's not enough, you must apply!

Building muscle is a result of the cumulative effect of small steps. Sure, carrying out extra repetition your bank will not make a big difference in the overall results, and even eat a single meal. However, in the long term, all those extra reps and do all those small meals you consume to determine their overall success.  

If you work hard and complete all activities in a manner consistent muscle building, all these individual transactions is equivalent to huge gains in size and strength.

5 Reasons Why Alcohol Will Destroy Your Muscle Gains

I get emails every day from aspiring muscle-builders all over the world, and one of the most common questions I asked myself "not drinking really affect the muscle growth process?" Sorry to say, but yes, too much alcohol is almost certain that there will be a significant negative impact on the muscle-building results.  

Alcohol is far more harmful than most people think, and is very important to understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you are serious about getting an impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains ...

1) It negatively affects the synthesis of proteins.
 Protein synthesis is the process in which the amino acids are joined to form complete proteins. Excessive alcohol consumption slows this process down to 20%, and since your muscles are made of protein, you can see how this is a problem.

2) Reduce the levels of testosterone and estrogen increases.
 Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can have is their level of free-flowing testosterone.

3) causes dehydration.
 The kidneys to filter large quantities of water to remove the alcohol, and this can cause severe dehydration in the body. Water plays a crucial role in the muscle building process, and be a bit 'dehydrated is a recipe for disaster. Muscles are only comprised of 70% water.

4) the body is depleted of vitamins and minerals.
 Alcohol consumption causes vitamins A, C, B, calcium, zinc and phosphorus to all be drained at rapid speeds. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.

5) is increased fat storage.
 With 7 calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Krebs cycle, which plays an important role in fat burning.

It is important to have fun in life, but too much fun can lead to problems. If you are serious about achieving significant muscle-building results, you definitely need to control alcohol intake and make sure you are eating in moderation. A few drinks here and there should not be a problem, but if you are taking every weekend you can almost certainly kiss your muscle gains goodbye.

If you choose to party, be sure to drink plenty of water and eat properly with vitamins / minerals and a protein-rich meal.

We recommend against running for life around your muscle building program, so do not be afraid to go out and have some fun from time to time. Just be sure to keep drinking nights infrequent (no more than once a month) and eat properly to reduce its effects. While you monitor what you are doing you can get a physical and have a social life at the same time.

2 Simple Steps To Ripped Summertime Muscles

Summer is on the horizon, and it's time to relax in the sun. It 's time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it's time for the shirts to come out and show that a solid body worked over the 'year.

Nobody wants to walk with a soft body, smooth and soft, and for the next month or two, all these serious athletes will move to "get ripped".

As usually go about this?They lighten the weight and do more repetitions.

This has always been a widely accepted method of "cutting" and if you ask most trainers in the gym will tell you that "heavy weights of muscle and lighter weights define the muscle".

Want to know the reality behind the "light weight and high reps" method of obtaining a ripped and defined body?It is completely, totally and utterly wrong.

It could not be further from the truth. In fact, there is no logical basis for this way of training whatsoever, and it sounded so ridiculous to think that has caused the majority of lifters to waste their time and impede their progress in the gym.

Let me clarify the situation once and for all: you can not locate reduced. In other words, it is physically impossible to treat the loss of fat from a specific body area. Performing bench presses with light resistance and high repetitions will not magically going to burn fat from your chest or make it appear harder and more defined.

Every time you put your hands around one arm dumbbell or cable, your goal is to stimulate muscle growth, as far as possible. No special exercises, weight lifting secrets "define" your muscles or cause them to become more "ripped".

Weight training increases muscle mass, end of story.

So how exactly do you "define" a muscle?

The only way to "define" a muscle is to lower the level of body fat to make muscles more visible. Reduction of body fat can be done in two ways:

1) Change your diet.
 One should limit total caloric intake to about 15 times their body weight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and keep your body in a constant state of fat burning.  

Limit intake of saturated fats and simple sugars, and focus on eating lean sources of protein and carbohydrates with a low glycemic index. Also "very important to keep your water intake high at a level of around 0.6 ounces per pound of body weight.

2) Run the right cardio workout.
 Release the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your ability to burn fat in the body and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high intensity level.  

This type of training shoot your resting metabolism through the roof and will let you burn maximum amounts of fat even when you are resting. I recommend 3-5 sessions of high-intensity cardio per week, spaced at least 8 hours away from your weight workouts.

That's all there is, folks. Take the concept of "light weight and higher reps" and throw it out the window to the right, down the street and around the corner. Following this method wrong only causes loss of muscle mass and strength, and will not help you burn fat or defining your physique.

All you need to do to shape solid muscles for the summer is as follows:

1) Train with heavy weights and low reps to build muscle up.

2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.

End of story.

See you at the beach!