Spirulina to Lose Weight and Avoid Fatigue


Spirulina allows you to lose weight, as it serves as a dietary supplement for other protein sources such as meat and egg.

Spirulina to Lose Weight and Avoid Fatigue


Spirulina an algae that has existed on our planet for 3.5 billion years. This organism is capable of converting carbon dioxide into organic matter while giving off oxygen to the water in which it lives.

Its bluish green color is characteristic and allows us to identify it as that cyanobacteria that serves to lose weight and avoid fatigue. In ancient times, this seaweed was initially consumed by Aztecs and Mayans.

Health and nutrition specialists around the world recognize its high content of proteins and essential fatty acids infrequent in the Mexican diet (as is the case of gamma linolenic acid or GLA), in addition to many other nutrients, which makes it a great ally of our health.

Because it contains between 55 percent and 70 percent of very high-quality proteins, which also have the advantage of being rich in essential amino acids that the body can not manufacture, and in particular leucine, an important amino acid for protein synthesis at the muscle level.

These proteins are, besides everything, very easy to digest, so they are recommended for people whose intestine has difficulty absorbing nutrients.

In this way the spirulina allows you to lose weight, as it serves as a food supplement from other protein sources such as meat and egg.

Spirulina represents an exceptional source of iron and magnesium, something rare in foods of vegetable origin, so these algae are highly recommended foods in vegetarian diets, these same properties make it an ideal food to be consumed to avoid chronic fatigue or fatigue that does not have a very clear origin.

We recommend consuming it in green juices that mix pineapple, guava and orange juice, much better if it is during breakfast.

SEE ALSO: How To Make A High Protein Breakfast

In order to increase the benefits of spirulina, we also recommend walking, an exercise that activates your metabolism and helps you lose more weight than the gym.

Protein Sports Supplements, Myths and Recommendations


Protein supplements are consumed by the physically active population seeking to increase their muscle mass. Whey protein, BCAAs and Creatine are some of the most in demand
Protein Sports Supplements, Myths and Recommendations
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The problem is that they are often used without professional supervision. The effectiveness of some of them, as well as the risks at hepatic and renal level are some of the controversies to which health professionals respond.

There are many sports supplements on the market, and their number is growing rapidly. Solid foods, beverages, in concentrates, isolated or hydrolyzed... Each one of them is adapted to the athlete's situation, has a different amino acid profile and is more or less easily digestible.

Most people who take these types of dietary products seek to increase their sports performance.

"What they never think is that if they consume an inadequate product or in inappropriate doses, not only do they not improve their physical work, but it can be dangerous for their health," says Dr. Nieves Palacios, coordinator of the Physical Activity and Sports Working Group of the Spanish Society of Endocrinology and Nutrition (SEEN).

Muscle tissue contains 40% of the body's proteins. There is a mechanism of protein exchange according to which the synthesis from diet proteins and degradation are balanced according to the needs of the moment. After training, the protein expenditure is greater than its production, so following the recommendations of the SEEN, only if the intake is adequate can a protein count be achieved that reverses the situation.

At least 80% of subjects who regularly attend a gym to gain muscle mass have used protein as the most frequent supplement.

Athletes have increased protein requirements, especially at the beginning of the season. According to Dr. Palacios, the recommended consumption of these nutrients is between 1.2-1.5 grams per kilogram of weight per day, compared to 0.8-1 g/kg for people who do not train. "There is no evidence that intakes greater than 3 g/kg of weight and day improve sports performance," says Dr. Palacios.

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Main sports supplements

Although there are no official statistics, recent studies on adolescents have shown that at least 80% or more of the subjects who regularly attend a gymnasium on a recreational basis with the aim of gaining muscle mass have used or regularly use protein as the most frequent supplement, says Dr. Juan Marcelo, coordinator of the Sports Supplementation area of the Spanish Society of Sports Nutrition (SENuDE).

Branched-chain amino acids are included in the protein category, while more than 70% of the same sample reported systematic use of creatine. The other great supplement is multivitamins.

BCAAs

Branched-chain amino acids (BCAAs, Branched-Chain Amino Acids) are three specific amino acids (leucine, isoleucine and valine) associated with the processes of initiating protein synthesis and increasing muscle mass. "However, a more scientific look reveals that this is not so conclusive," says the sports nutritionist.

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To date there is no evidence that BCAAs actually improve muscle anabolism

According to Dr. Marcelo, it is important to keep in mind that the BCAAs supplement only provides three of the amino acids, so they cannot build the proteins. "Proteins are very complex structures and do not need just three amino acids, but are built by twenty in different ways combined," he says.

The recommendation today to optimize muscle mass gain would be to eat enough high-quality protein, which is naturally included in BCAAs through food, and only when appropriate through supplementation. "To date there is no evidence that BCAAs really improve muscle anabolism," the specialist concludes.

Creatine

Creatine is a nitrogenous compound produced by the body that can be consumed through foods such as red meat or seafood. It is usually ingested as creatine monohydrate. Juan Marcelo points out that several reviews have identified good effectiveness in increasing sports performance with the use of creatine in both isolated and repeated efforts, with the most pronounced effects of less than 30 seconds.

However, the Sports Supplementation coordinator emphasizes that "the benefit of creatine supplementation according to the protocols will depend on whether there was little muscle concentration". The intramuscular creatine gain will be the one that generates the most strength and power in muscle contraction, especially in small segments of time.

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Effects on health

Like any other factor that we add to our diet and that becomes part of our body, all supplements have physiological effects on the different processes of our body. Dr. Marcelo insists that the consequences can be positive if used well, or negative if professional supervision is not followed.


"Neither BCAAs nor creatine should have any risk to a healthy person's kidney or liver health, as long as they are used in adequate amounts and under professional supervision," says the sports nutritionist.

According to the SENUDE doctor, to date, no studies have shown that high-dose protein intake in healthy individuals over the long term can compromise kidney health.

Interactions with the diet can be positive or negative: positive if they complement it if a proper level of protein intake is not achieved, or negative if they attempt to satisfy a dietary defect but it is not well controlled.

RELATED: How to Make a High Protein Breakfast

Myths and recommendations

There are many myths in the field of sports supplements. Juan Marcelo lists some of them:

"Supplements are independent of diet." Muscle gain cannot be unequivocally achieved with these supplements. According to the sports supplementation specialist, supervised planning of the different factors (diet, physical exercise and rest) is necessary so that the supplements make a small contribution to sports performance.

"This brand is better." Supplements should follow quality controls because they may be contaminated. "A study shows that different supplements of different brands and nature are contaminated to some degree and are therefore a health hazard," says the nutritionist.

"I buy this one because it's cheaper." In relation to the above, the cost difference is related to the purity or concentration of the nutrient. In the case of proteins, the impurities are usually fat, lactose, bioactive compounds such as albumin and globulins, and some allergens. "The greater the amount of these additives, the lower the protein concentration, and the lower the digestibility," says the specialist.

"A friend of mine told me to buy it there." Dr. Marcelo states that "from the Spanish Society of Sports Nutrition we consider it unacceptable that there is no more explicit regulation on the marketing of supplements". The nutritionist calls for it not to be possible for anyone without any health and nutritional knowledge to open a business and sell or even be able to prescribe a supplement to physically active people.

50 Nutrition Tips For Losing Weight and Gaining Muscle


Having a marked body is possible if you know how to build muscle mass correctly.
In addition to carrying out a routine that helps you, you need to lean on foods that help you gain muscle.

Nutrition is the fundamental basis that can determine the success or failure of your training routine.

50 Nutrition Tips For Losing Weight and Gaining Muscle


50 Nutrition tips for losing weight and gaining muscle


1. Eat whole, fresh, unprocessed foods.

2. Do not substitute fruit for fruit juices.

3. When you buy your food, read the labels of all processed foods.

4. Never eliminate food groups, carbohydrates, proteins or fats. Loading....

5. Eat slowly and only until you are satisfied.

6. Eat something every 3 to 4 hours.

7. Exercise is key to better managing the food you eat.

8. When you need vitamins, let your first recourse be the fruit bowl.

9. Record the amount of food and learn how to tell if you need to eat more or less.

10. From all that is natural, select a variety of foods. Sponsored Links

11. Remove skin from chicken or turkey before cooking or eating

RELATED: Healthy Snack: Turkey Cilantro Roll Up

12. Eat fish at least twice a week.

13. Buy reduced-fat versions of the dairy products you eat.

14. Replace tea with green tea

15. Apples will protect your health, eat them every day.

16. Do not eat before going to sleep.

17. Bananas strengthen your bones.

18. Broccoli helps against cancer.

19. Carrots are good for the eyes.

20. Breakfast is essential

RELATED: How to Make a High Protein Breakfast

21. Add the vegetable soups before your lunches and dinners.

22. Tomatoes protect the prostate.

Nutrition Tips For Losing Weight and Gaining Muscle


23. Yogurt will protect you from ulcers and help you digest food better.

24. Keep a variety of raw vegetables in your refrigerator to eat at all times.

25. Replace salt with lemon, herbs and spices to flavor.

26. Buy lean cuts of meat.

27. Garlic kills bacteria.

28. Nuts are tremendously nutritious.

29. One orange a day improves your immune system and gives you your daily dose of vitamin C

30. Eat a variety of foods that contain fiber, from the whole to vegetables and fruits.

31. Eat peas, lentils, beans for vegetable protein.

32. When going out to eat, choose the healthiest options.

33. Replace white flour with wholemeal flour.

34. Eat peanut butter, nuts, and avocados as a source of healthy fats.

35. Replace your fried foods with steamed, baked, or grilled foods.

36. Little by little he is planning more and more healthy meals for the week.

37. It eats onion, is cheap and has many health properties.

38. Incorporates oats as a great source of fiber, vitamins and minerals. Sponsored Links

39. Eggs contain a lot of protein and also assist in concentration and memory.

40. Put a pinch of chili in your meals to burn more calories.

41. Indulge yourself once in a while.

42. Buy seasonal meals. Eat less and enjoy more.

43. Eat less and enjoy more.

44. When you don't eat soup, start your meals with a salad.

45. Take care of your water consumption, water eliminates fats and toxins.

46. Serve yourself in the kitchen and do not put the bowl or food bowl on the table.

47. Incorporate mustard seeds into your diet.

48. Ginger is considered universal medicine.

49. Eat seafood.

50. Incorporate all this in little by little and your nutrition will improve.

RELATED: 16 Fat Burning Foods - Eating Your Way To Natural Fat Loss


Having the body you want is possible if you know the right way to build muscle mass.

5 Simple Protein-Packed Breakfast Recipes The Best Way To Start The Morning


Some folks will tell you that the number one most important thing you can do for weight loss and health is to eat breakfast. They’re wrong. A breakfast filled with carbs and lacking in protein, fiber, and healthy fat won’t do anything other than add useless calories and set you up for a sugar crash mid-morning. All you really need is a glass of milk, a spoonful of peanut butter, and a piece of fruit. But the best way to start the morning is with one of these simple protein-packed jumpstarts.

5 Simple Protein-Packed Breakfast Recipes The Best Way To Start The Morning


1. Yam Pancakes

Ingredients
  • 2 large free-range, organic eggs
  • 3 tbsp almond butter
  • 5 tbsp yam pure (steam yam, then blend)
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • splenda or stevia to taste
  • ⅔ cup apple, diced
  • ⅔ tsp virgin coconut oil
Directions

  1.  In a food processor or blender, combine all ingredients except apple and coconut oil. Blend until mixture becomes a smooth batter.
  2. Add coconut oil to a large frying pan over medium heat.
  3. Fold apple chunks into the batter and pour into the pan, making two pancakes. Let the pancakes cook 2–3 minutes, then flip.
  4. Serve hot and top with sugar-free syrup.
5 Simple Protein-Packed Breakfast Recipes - Yam Pancakes



Makes 2 servings

Per serving:
• 578 calories • 24 g protein
• 28 g carbs • 44 g fat

RELATED: Homemade Low Carb Pancakes Recipe


2. Bacon & Egg Breakfast Sandwich

Ingredients
  • 4 slices Canadian bacon
  • 3 whole large eggs
  • 3 large egg whites
  • 3 tbsp low-fat milk
  • 1 scallion, chopped
  • ½ cup shredded reduced-fat cheddar cheese
  • ¼ tsp black pepper
  • Hot sauce, optional
  • 4 whole-wheat English muffins, toasted
  • 4 slices tomato

Directions

  1. Place bacon on a microwave-safe plate in a single layer, and cover with a sheet of paper towel. Microwave on high 3 minutes. Rotate plate a half turn and cook 1 minute longer, or until the edges have browned and turned crispy. Set aside.
  2. Lightly grease a microwave-safe bowl. Add whole eggs, egg whites, and milk to bowl and lightly beat. Stir in scallion. Microwave on high, uncovered, for 45 seconds.
  3. Gently stir eggs, and continue to cook in 45-second intervals, stirring in between each interval, until set.
  4. Stir in cheese, black pepper, and a few squirts of hot sauce. Let stand until cheese has melted.
  5. Divide eggs on four slices of English muffin and top each with bacon, tomato, and remaining muffin slices.
Bacon and Egg Breakfast Sandwich


Makes 2 servings

Per serving:
• 416 calories • 33 g protein
• 48 g carbs • 12 g fat


3. Classic Frittata

Ingredients
  • 1 tbsp butter
  • 1 cup diced ham
  • 2 cups spinach
  • ½ cup marinated artichoke hearts
  • ¼ cup shredded cheddar cheese
  • 12 eggs
  • 1 lb 85% lean ground beef
  • 1 medium onion
  • 2 bell peppers 1 tbsp olive oil
  • 10 oz jar of your favorite salsa
  • Salt, pepper, and garlic powder

Directions

  1. Melt butter in frying pan, then add in ham, spinach, artichoke hearts, and cheese.
  2. Add in eggs, stir, cover, and cook on medium heat until firm (8 to 10 minutes), then divide into thirds.
  3. In a large frying pan, sauté ground beef, break it up into small pieces, and cook until all the pink is gone.
  4. In a separate pan, sauté onions and bell peppers in olive oil for 10 minutes, then add that to the cooked ground beef.
  5. Add salsa to the pan, as well as salt, pepper, and garlic powder to taste. Turn down heat and let simmer for 10 to 15 minutes, stirring occasionally. Spread on top of divided eggs.
Frittata


Makes 3 servings

Per serving:
• 431 calories • 36 g protein
• 18 g carbs • 24.5 g fat

4. Perfect Breakfast Sandwich

Ingredients
  • 2 slices Canadian bacon
  • ½ red or green bell pepper, sliced and seeded
  • 2 eggs
  • ½ cup no-salt-added, low-fat cottage cheese
  • ½ cup spinach (raw or cooked)
  • 1 7-inch whole-wheat pita
  • ½ cup shredded
  • reduced-fat cheese
  • Salt and fresh ground
  • black pepper to taste
  • 1 tbsp salsa

Directions

  1. Cook bacon in a nonstick skillet over medium heat. Set aside.
  2. Place peppers in the skillet and saute lightly.
  3. While they cook, beat eggs in a small bowl with a fork.
  4. Add eggs to pan and scramble.
    When eggs are nearly cooked, add cottage cheese and continue cooking until done.
  5. Layer bacon, egg mixture, and spinach inside pita pocket. Top with cheese, salt, pepper, and salsa to taste.
whole-wheat pita bread sandwich


Makes 1 serving

Per serving:
• 460 calories • 42 g protein
• 25 g carbs • 22 g fat


5. Oatmeal Nut Cereal Bowl

Ingredients
  • ½ cup oats
  • 1 cup low-fat, plain Greek yogurt
  • 1 tbsp honey
  • ⅓ cup sliced almonds
  • ½ cup blueberries
  • ½ cup strawberries
Directions

  1. Combine oats, yogurt, and honey in a bowl and stir to blend.
  2. Top with almonds, blueberries, and strawberries.
Oatmeal Nut Cereal Bowl


Makes 1 serving

Per serving:
• 703 calories • 38 g protein
• 75 g carbs • 31 g fat

RELATED: Top 6 Weight Loss Friendly Snacks

Healthy Snack: Turkey Cilantro Roll Up


Eating healthy can sometimes seem like a daunting task. If you're used to eating out or eating high fat and high carb meals, it may be an adjustment but one that you can make without sacrificing taste. Yes, it takes a little more preparation and thought to put together healthy meals and snacks that TASTE GOOD! Those last two words, taste good, seem to scare people away from eating healthy. So many think that eating healthy means eating bland chicken breasts with unseasoned rice and steamed veggies without a smidgen of spice. Not the case! You can actually eat delicious food without feeling deprived. My snack idea is the perfect balance of flavor and healthy food.

Healthy Snack: Turkey Cilantro Roll Up


I like to use healthy proteins on hand at all times. Protein seems to be one of the hardest elements to find or grab. To make sure you're prepared, it's a good idea to have hard boiled eggs, baked chicken, organic deli meats and grass-fed beef on hand that have all been cooked. This way you can put together an easy snack without cooking multiple times each day. I also like to add in delicious carbs that are good for you like flavorful veggies and peppers. Quinoa, brown rice, oats and home made granola mixes are also great sources of healthy carbs. Healthy fats are a must! I always keep healthy fats like grass-fed butter, oils and nuts in my refrigerator and pantry. Spices are also a fantastic way to change the flavor without adding a ton of calories or unhealthy ingredients. Balance is key. You want to make sure you've got a solid balance of protein, carbs and fat for all of your meals and snacks. This can help control blood sugar levels so you don't get energy spikes and crashes.

For this snack, we used Plainville Farms Turkey (no carrageenan) with organic spinach and Bolthouse Farms Cilantro Avocado yogurt dressing. We're pretty much in love with these dressings right now because they don't pack a bunch of junk, are based with yogurt and have only 40 calories for 2 tablespoons. You can enjoy them without the guilt!

  • 4 pieces Plainville Farms Turkey
  • 2 Handfuls Organic Spinach
  • 2 Tsp Bolthouse Farms Cilantro Avocado Dressing
  • 1 Roll Up: 2 Pieces of Turkey + 1 Handful Spinach + 1 Tsp Dressing

Assemble your roll ups and enjoy!

Additions + Options: You could easily add extra veggies to this recipe to increase the nutrient value. Peppers, onions and tomatoes would be great options to add in. Herbs such as fresh cilantro would add even more flavor. Add sliced avocado to up your fat content. Get creative with your snacks and you won't be bored or unsatisfied.


RELATED: Low Calorie Banana Bread Recipe



Article Source: http://EzineArticles.com/expert/Margot_Rutigliano/1080973

How to Make a High Protein Breakfast


After 8 long hours of sleep your first proper meal is breakfast. This is the reason; the meal should be heavy not just in calories but should also be loaded with nutrition. It is also noticed that the food we eat in breakfast rule the rest of the day as well. Another great observation is that people who are regular with their breakfast are less likely to become obese or have any health problems what so ever.

How to Make a High Protein Breakfast


Breakfast is the most important meal of our whole day. Does this remind you of the muffins, doughnuts and a buttery meal? Well what I was really referring too was a low calorie, high energy and high protein breakfast. You must eat food that will enhance your energy and will keep you fresh and active for the rest of the day!

Eggs have high protein content and are also rich in the essential amino acids. The eggs saturated fat and cholesterol are found in the yolk of the egg and the egg whites are loaded with protein. This is the reason why egg whites are a popular and healthy choice. You make a healthy omelet with the egg white and skim milk and if you top it with tomatoes, mushrooms and spring onions you will surely enjoy a high protein breakfast.

Meat is known to be a complete source of protein but the saturated fat content in the product often cancels out its benefits. This is actually true when it comes to a power loaded breakfast. If you want the maximum benefit of the protein and less fat then remove the skin from poultry and excess fat from the meat. You can easily opt for a Canadian bacon rather than the streaky bacon and replace your normal sausages with the lean turkey sausages for a perfect high protein breakfast.

Smoothies are really appealing especially the fresh fruit smoothies. For this you could take any of your favorite fruit like bananas, berries etc. add fresh nuts, yogurt and peanut butter and skin milk for a protein rich breakfast smoothie. Fresh fruits have complex sugars that will provide energy to your body without causing a blood sugar spike. You could also add a scoop of protein powder for extra nutrition.

Cereals can be a very good choice and also a terrible choice. Now why did I say that? This is because when you buy cereals from a store, you must take a close look at the nutrition labels of the box. Select a whole grain cereal that is rich in protein and fiber. They should have at least 13 grams of protein per serving. This will be written on the box you can compare a few cereals and then make your choice. Add skim milk and fresh fruits to it and you have a high protein breakfast ready for you.

Oatmeal is a great source of complex carbohydrates and fibers and thus forms an ideal base for a protein loaded breakfast. The steel cut oats have a lot more fiber than the instant ones. You can cook oats in skim milk add peanut butter or protein powder, maple syrup nuts and fresh berries.

High protein breakfast is the way to go! This will help you remain fit and healthy through your life!

Source: fitbodyusa