You started your exercise routine, squeezed a week of sweat in a few solid days, and a balanced diet full of nutritious food. You feel like you’re well on your way to tipping the scale, but when you finally step on, the numbers say otherwise.
Well, listen up: You’re not alone. Research indicates that while some individuals lose weight alone as a result of practice, most individuals do not. There are many variables involved in weight loss, including some lifestyle decisions and health practices that can lead you to lose weight put on pounds even when you’re putting in the work. Here are some reasons you might not be seeing the results you wanted from your workout:
1. You might have a health issue.
If you’ve really been exercising, eating right, and getting enough sleep, but notice that your weight just keeps creeping up, you might want to see a doctor, says Machowsky.
Thyroid problems and certain medications can cause you to gain weight, no matter how much time and effort you put into eating healthy and working out. So if you’re feeling extra frustrated, don’t be afraid to talk to your doctor. They can rule out more serious health problems.,
2. You’re giving the number on the scale too much attention.
There are a variety of reasons you shouldn’t mind the number on the scale as much. There are days when you eat and drink differently, sweat more because of the workout you’re doing or the temperature outside, sleep less from stress, etc. The list goes on. The number on the scale could teeter for all of these reasons.
Instead, take a step off the scale and assess the other benefits you might have gained from your newfound exercise routine. Do you have more energy? Do your clothes fit a little looser? Do you feel stronger carrying groceries or putting a suitcase in an overhead bin? Are you feeling all-around happier, more motivated, or less stressed? Did your overall health improve? These are the benefits of exercise that matter more than the pounds you’ve lost—and that should keep you motivated.
“It’s ultimately about how you’re feeling,” says Jason Machowsky, RD, CSCS, clinical supervisor of performance services at the Hospital for Special Surgery in New York City. “Look for other measurements of exercise working—weight is not the only measure of success.”
3. You are not lifting weights
Cardio raises your metabolism more, spiking rates of hunger, but weight training provides a powerful way to counter this, Armul suggests. “Moreover, you’re actually burning more calories at rest when you gain muscle from lifting,” she suggests. “Lifting weights tends not to increase your appetite as much as your cardio, and it improves your metabolic rate by accumulating lean muscle mass.” Even better, concentrating on strength training can assist you live longer— and even better pay-off than shedding a couple of pounds.
4. You’re eating more calories than you’re burning.
It’s super common for your appetite to turn up just as your fitness hits full blast, says Torey Armul, RD, spokesperson for the Academy of Nutrition and Dietetics. In fact, a June 2019 study from the Journal of Clinical Nutrition found that people tend to lose less weight than expected when they exercised because of an increase in appetite—and an increase in energy intake.
“When you start working out, your body starts burning more calories,” Armul explains. “And when you burn more calories, your body naturally wants to compensate by eating more calories to make up for what you’re burning.”
What’s more, people tend to overestimate how much they burn in a workout. Armul suggests keeping logs of how many calories you burn in a gym session, as well as tracking your food intake. Fitness trackers I.e Fitbit and Apple Watch will guide and tell you calories burnt during exercise, while weight loss apps like MyFitnessPal offer easy food recording. You definitely don’t need to write down these numbers for months, but try a week or two just to see how your stats line up.
Armul also says it’s a red flag if you’re exercising only so you can eat more. “That’s a good theory, but you don’t want to use eating as an excuse to exercise,” she says. “Make the goal getting healthy or fit or increasing athletic ability—not doing it just so you can eat more.”
5. Your before or after workout snacks are not the perfect choices.
As your appetite increases from burning more calories, it’s easy to reach for pre-packaged and processed foods that contain simple sugars, says Armul. But instead of filling your hunger with chips, cookies, or crackers, go for healthy post-workout snacks, such as fruits, veggies, lean protein, and healthy fats, so you get filling nutrients and likely in smaller portions.
While it’s beneficial to eat something after a workout to recover and rebuild, you don’t always have to consume something. If you ate lunch or a mini meal an hour before you exercised, you probably don’t need something post-sweat, too.
On the flip side, if you don’t eat before your workout because you’re waiting for that post-activity re-fueling window, you might be left absolutely starving after exercise. That’s also a safe bet for gaining weight. Reaching a state of extreme hunger tends to cause people to overeat, says Machowsky, so keep your satiety levels in check.
6. You are eating too much carbohydrates and proteins.
Marathoners may need to load carbohydrates prior to the actual big day, but if your runs last less than an hour, you don’t necessarily have to fill in carbohydrates— the same goes for protein. Most Americans actually already have enough protein in their diets, Armul says, so you don’t have to concentrate so much on having so much of it — even if you’re weight training. “People like talking about protein because it’s vital, but if you consume too much, you’ll gain weight because it’s going to be additional calories,” she suggests.
7. You are drinking very little water.
“I believe individuals forget how much more fluid they need to exercise— you need to make sure your liquid needs are met,” suggests Armul. Almost always we, mistake hunger for thirst so plan to increase your water consumption as your workouts are pumped up.
it is comes to gaining weight, it requires the same amount of dedication as
required during your weight loss process. And,
if you’re contemplative over the actual fact of gaining weight within a week, your discipline
will be tested.
Avoid overwhelming packed fruit juices as they contain immeasurable sugar
Include a dietary arrangement in your weight gain regime
Choose your dinner wisely before heading to sleep
Weight gain diet plan:
Are you aiming
to gain weight and
searching to incorporating ways in your lives to gain extra kilos? However, gaining weight
is as difficult a task as losing it. It is believed that only a few who wish to
put on a little weight, otherwise there other people who just want to add some
flesh to their bony structure. If you want to gain weight in a few days, then
it’s time to get ready and test your limits. Here are a few tips that will help
you gain and won’t make you hefty and muscular, but it will help:
Nutritional Diet for Weight Gain:
Gaining weight doesn’t mean that you just have to be compelled to eat food that is high on Trans fat. Therefore, nutritional diet arrangement is equally vital during weight gain as well as during weight loss. Stick to high on calorie foods like:
While gaining weight, you still do not have the privilege of eating everything which comes on your way. You must refrain from foods like:
Sweets and candy
Cheese Cake etc
We all know that such
foods may tempt you but they are improper for your health in each and every aspect.
Do you think workouts should only be associated with weight loss? No, you are wrong. You must include a muscle building regime in your weight gain plan, in order to eat more calories than what you spend. Follow some of this weight gain exercises:
Double your Food Intake:
Sounds exciting! Yes, it is. But not
If earlier you were taking three meals per
day, currently you have to double the amount and try make it six fold, that too each meal in equal portions.
For some weeks, you might have to force the extra food on
extra five-hundred calories eaten daily will add an extra pound to your weight
in one week.
Calculate your calorie requirement:
Every individual is different! And hence their calorie requirement is different too.
What you should
try to do is, keep a check on your intake and calorie requirement.
And once you
have got it patterned out,
add 500 more calories to your daily consumption. This high-calorie food can assist you gain weight every week.
Also, fixing a schedule for your meals can assist you consume ample calories throughout the day.
Embrace nutrient rich Liquids in your Diet:
Just like your food stuff,
the beverages should also be high on calorie content.
But, keep in mind that it should not
cause any harm to your health.
Therefore, only go for those beverages that have healthy calories. Avoid drinks like
Packaged fruit juices(as they have high sugar and preservative content.)
Flavored coffee drinks
Sweetened teas, etc.
You may realize these
drinks are high on calorie content but they
contain unhealthy fats.
Drink only fresh hand-made juices.
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Exercises are important for both weight gain and weight loss and they can be used to achieve both.
Exercising regularly is a vital step when it comes to bulking up. And for you to manage this well you have to combine a good diet with the right exercises for you to look amazing. However, when one exercises appropriately, then the food you eat gets used up and converts into mass muscle which helps in building a healthy body.
Sensible exercising is required for you to achieve your desired weight. Moreover, your body needs more calories from food for you to gain weight.
What is being Underweight?
If you are underweight, it means you weigh less than is healthy as per your bmi. You can check your BMI Here.
It is not useful for your health to be underweight. If you’re worried about yourself or someone else, find out what you can do. The reason why you should do so is that weighing below par can lead to weakened immune system, feeling tired and having fragile bones.
Meal planning can be a helpful tool if you’re trying to gain weight.
When done right, it can help you create the calorie deficit required for weight gain while providing your body the nutritious foods it needs to function and remain healthy.
Planning your meals ahead can also simplify the meal prep process and save you time.
This article explores the most important aspects of meal planning for weight gain, including a few easy recipes and extra tips to help you reach your goals.
When it comes to weight gain meal plans, the magnitude of options can be overwhelming. Here are a few things to keep in mind when you search for the most suitable plan.
Creating a calorie surplus in a nutrient-dense way
All weight gain plans have one thing in common — they get you to eat more calories than you burn.
However, though a calorie surplus will help you gain weight regardless of how it’s created, what you eat is just as important as how much you eat. That’s because the food choices you make are instrumental in helping you meet your nutrient needs.
A good gain weight meal plan should follow some general criteria:
Include plenty of protein and fiber. The right amount of protein will support muscle growth and also
Fill up on carbs-Including foods rich in fibrous carbohydrates and healthful fats in every meal will help to increase the number of both calories and nutrients in the diet.
Drink high-calorie smoothies or shakes. Fill up on healthy smoothies instead of soda since smoothies provide nutrient-dense calories without making a person feel overly full.
Exercise- Exercise especially training on strength, can help you gain weight by building up on muscles. Exercise may also stimulate your appetite.
Being Underweight. What does it mean?
Being underweight is when you have a BMI (Body mass index) of under 18.5. on the BMI scale. You can check your BMI on this BMI Calculator
With that it is easier for you to calculate the amount of calories you need to add more pounds. You can determine your calorie needs using this Calorie calculator.
TIP. You need to eat more calories than your body burns to gain weight. Aim for 700–1000 calories per day above your maintenance level if you want to gain weight fast.
Building nutrient-dense meals
To incorporate these tips into your weight gain meal plan, start by filling one-third to one-half of your plate with healthy starch i.e Potatoes, rice. These are high in calories and provide energy.
Then, fill one-quarter to one-third of your plate with protein-rich foods, such as meat, fish, tofu, or legumes, and the remainder with whole grains, fruit, or starchy vegetables. These add protein, vitamins, minerals, and more fiber.
You can boost the flavor of your meal with a dash of healthy fats from foods like avocados, olives, nuts, and seeds.
Create a habit of having 3-5 meals which include snacks. Protein- and fiber-rich snacks seem the most effective for weight gain.
Good examples include whole bread with peanut butter, bananas, roasted groundnuts, or Greek yogurt with fruit and nuts.
TIP: A successful weight gain meal plan should create a calorie surplus while meeting your nutrient needs.
An important aspect of a successful weight gain meal plan is its ability to help you restore the weight you have lost.
Here are some tips to help increase your meal plan’s long-term sustainability.
Pick a meal planning method that fits your routine
There are various ways to meal plan, so be sure to pick the method that best fits your routine.
You may decide to batch cook all of your meals over the weekend, so you can easily grab individual portions throughout the week. Alternatively, you may prefer to cook daily, in which case, opting to prep all of your ingredients ahead of time might work best for you.
If you don’t like following recipes or prefer a little more flexibility, you may opt for a method that requires you to fill your refrigerator and pantry with specific portions of foods each week while allowing you to improvise when putting them together for meals.
Batch-shopping for groceries is another great strategy that helps save time while keeping your refrigerator and pantry filled with nutrient-dense foods.
Consider trying an app
Apps can be a helpful tool in your meal planning arsenal.
Some apps offer meal plan templates that you can alter based on your food preferences or allergies. They can also be a handy way to keep track of your favorite recipes and save all of your data in one place.
What’s more, many apps provide customized grocery lists based on your selected recipes or what’s left over in your fridge, helping you save time and reduce food waste.
Pick enough recipes
Picking an adequate number of recipes ensures that you have enough variety without requiring you to spend all of your free time in the kitchen.
When selecting how many meals to make, look at your calendar to determine the number of times you’re likely to eat out — whether for a date, client dinner, or brunch with friends.
Divide the remaining number of breakfasts, lunches, and dinners by the number of meals that you can realistically cook or prepare for that week. This helps you determine the portions of each meal you’ll need to prep.
Then, simply sift through your cookbooks or online food blogs to pick your recipes.
Allowing yourself to get overly hungry between meals may push you to overeat at your next meal, making it more difficult to reach your weight gain goals.
Adding snacks in between meals can help you increase your caloric intake if you are having trouble eating enough. Snacks can help lower hunger, promote feelings of fullness, and reduce the overall number of calories you eat per day.
Eating a variety of foods is instrumental in providing your body with the nutrients it needs.
That’s why it’s best to avoid meal plans that suggest batch cooking 1–2 recipes for the whole week. This lack of variety can make it difficult to meet your daily nutrient needs and lead to boredom over time, reducing your meal plan’s sustainability.
Instead, ensure that your menu includes a variety of foods each day.
Speed up your meal prep time
Meal prepping doesn’t have to mean long hours in the kitchen. Here are a few ways to speed up your meal prep time.
Stick to a routine. Picking specific times to plan the week’s meals, grocery shop, and cook can simplify your decision-making process and make your meal prepping process more efficient.
Grocery shop with a list. Detailed grocery lists can reduce your shopping time. Try organizing your list by supermarket departments to prevent doubling back to a previously visited section.
Pick compatible recipes. When batch cooking, select recipes that use different appliances. For instance, one recipe may require the oven, no more than two burners on the stove top, and no heating at all.
Schedule your cook times. Organize your workflow by starting with the recipe requiring the longest cooking time, then focus on the rest. Electric pressure cookers or slow cookers can further reduce cooking times.Stick to a routine. Picking specific times to plan the week’s meals, grocery shop, and cook can simplify your decision-making process and make your meal prepping process more efficient.
Inexperienced cooks or those simply wanting to reduce the time spent in the kitchen may want to pick recipes that can be prepared in 15–20 minutes from start to finish.
Store and reheat your meals safely
Storing and reheating your meals safely can help preserve their flavor and minimize your risk of food poisoning.
Here are some government-approved food safety guidelines to keep in mind.
Cook food thoroughly. Most meats should reach an internal temperature of at least 165°F (75°C) while cooking, as this kills most bacteria.Thaw food in the refrigerator.
Thawing frozen foods or meals on your countertop can encourage bacteria to multiply. If you’re short on time, submerge foods in cold water, changing the water every 30 minutes.
Reheat food safely. Make sure to reheat your meals to at least 165°F (75°C) before eating. Frozen meals should be eaten within 24 hours of defrosting.
Dispose of old food. Refrigerated meals should be eaten within 3–4 days of being made, and frozen meals should be consumed within 3–6 months.
Summary: Picking a meal-planning method that works for you, along with an adequate number and variety of meals and snacks that can be cooked or reheated quickly and safely, increases your likelihood of sustainable weight loss.
Weight gain recipes don’t have to be overly complicated. Here are a few easy-to-prepare ideas that require a minimal number of ingredients.
Soups. Soups can be batch-cooked and frozen in individual portions. Be sure to include a lot of vegetables, as well as meat, seafood, beans, peas, or lentils. Add brown rice, Chapati, or potatoes if desired.
Pasta. Start with a whole-grain pasta of your choice and source of protein, such as chicken, fish, or tofu. Then mix in a tomato-based pasta sauce or pesto and some vegetables like broccoli or spinach.
Grain bowls. Batch cook grains like quinoa or brown rice then top with your choice of protein, such as chicken or hard-boiled eggs, non-starchy veggies, and a healthy dressing of your liking.
Slow cooker or electric pressure cooker recipes. These are great for making chili, enchiladas, spaghetti sauce, and stew. Simply place your ingredients in your device, start it, and let it do all the work for you.
Salads. Salads are quick and versatile. Start with fruit salads, a few colorful vegetables, and a source of protein. Top with olive oil and vinegar and add nuts, seeds, whole grains, or starchy vegetables.
Weekly meal planner
Breakfast: Finger millet peanut porridge
Snack: 1 banana,1 cup plain yoghurt, glass of water
Lunch: 2 chicken drumstick and 1cup mashed potato, vegetable salad and a glass of whole milk
Snack: ½ cup noodles with 1 tbsp. butter and 1 tbsp. Parmesan cheese(300 cal)
Dinner: 1 cup spaghetti with tomato sauce and 3 oz. cooked ground beef,1 medium breadstick,1 Tbsp. butter Snack: ½ cup chocolate ice cream
Breakfast: Peanut butter sandwich milk tea
Snack: An orange, 2 oatmeal cookies with raisins, 1 cup whole milk
Lunch:Peanut butter beef curry, 1 chapatti, 1 cup rice and vegetable salad of tomato, onions and chili.
Snack: ½ avocado on a slice of bread
Dinner: grilled chicken sandwich with ¼ piece chicken and 2 chapatis
Snack: 4 squares graham crackers 1 cup 2% milk
Breakfast: Yam and scrambled egg with mango juice
Snack: Two slices whole wheat bread with two tablespoons jam, Orange juice
Lunch: Lentil and Avocado salad, 2 portions mashed potatoes with a cup of whole strawberry yoghurt
Snack: 3 chocolate chip cookies and 1 cup chocolate milk
Dinner: 4 oz baked salmon,3/4 cup rice with 1 Tbsp. butter, 3/4 cup steamed broccoli with 1 oz. melted cheese.
Snack: 1/2 avocado on 1 slice toast
Breakfast: Avocado with egg sandwich and I glass Whole milk
Snack: ½ cup Greek yogurt with 1 tbsp. honey and 1 small cup ground nuts
Lunch: Macaroni cheese pasta, stirred in steamed veggies (carrots/broccoli) and minced beef and a slice pawpaw
Snack: Plain bagel and 2 tbsp. cream cheese
Dinner: Grilled fish fillet, baked potatoes with spinach and green beans sauteed in 1 tbsp olive oil
Snack: English muffin and 1 tbsp. nut butter
Breakfast: Cottage cheese pancake, 2 cups cornflakes with tea
Snack: 3 chocolate chip cookies and 1 cup chocolate milk
Lunch: Chicken currywith,2 cups mashed potatoes ,1 cup carrot sticks with 1 cup canned pears
Snack: 1 banana with 2 tbsp. peanut butter and chocolate chips.
Dinner: Grilled fish fillet, baked potatoes with spinach and green beans sautéed in 1tbsp olive oil
Snack: 1 Brown chapatti, 1 fried egg, I glass milk
Summary: The recipe ideas above are simple and require very little time to make. They can also be prepared in a variety of ways, making them incredibly versatile.
This sample menu includes a variety of nutrient, fiber, and protein-rich meals to help you reach your weight gain goals.
Portions should be adjusted to your individual needs. Snack examples are included in this plan.
A good weight gain meal plan creates a calorie surplus while providing all the nutrients you need.
Done right, it can be incredibly simple and save you a lot of time.
Picking a method that works for you can also reduce your likelihood of losing weight.
All-in-all, meal planning is an incredibly useful weight gain strategy.
As long as you are consuming the right nutrition with high protein, you don’t have to be a meat-eater to build muscles. Building up your muscles is 80% from your diet while the remainder 20% comes from your physical exercise and training. To lose fat and build muscle you have to eat correctly.
This will be your first and main priority before moving to your physical activities. If you got diet fixed and in check, you are a step closer to building up muscle. That being said building muscle as a vegetarian is a daunting task and a complex one due to the fact you would have a restriction to the certain food that you have access to eat.
Determining your vegan diet plan is significant to determine on what you can and should eat and how you can consume it. Just like any ordinary people that have fixed their diet plan, as a vegetarian it is best to track the calories of everything you eat during the entire day. As a vegetarian, your protein requirements will vary from the usual diet plan that ordinary people practice.
If you are strength training then you would probably need to take protein supplement with the addition to your personal diet. There are various types of protein based foods that you can consume such as hemp protein, soy, rice protein and gemma protein. Egg or whey protein are viable options too if you are not a vegan that avoid foods produced by animals or animal products in any way.
Diet Plan Tip: When it comes to protein consumption, always be conscious of eating various sources of nutrients for a complete distribution of amino acids.
The Significance of Vegetable Protein
There are various significant factors to look into when it comes to the consumption of vegetable protein. Studies showed that the anti-nutritional factors which are commonly found in soy and other vegetable protein have negative effects in human nutrition. These are substances or compound which act to reduce the intake of nutrients, absorption, and utilization and may produce other adverse effects. Hence, it is highly significant to keep in mind that a higher consumption of vegetable protein is required to gain the same effect of a usual consumption of protein.
The best vegetable protein powders you could consider are as follows:
Whey protein: One of the best choices for vegetarians especially for muscle builders. Moreover, it helps with cutting down excess weight and supports the overall of your health. Whey protein can be easily absorbed and digest into your body.
Additionally, it is an ideal choice for people who are lactose-intolerant as it tolerable compared to other protein powders. If you’re a veganism that is refrained from consuming any dairy products, whey protein is clearly not your choice at is derived from cheese production.
Brown rice protein powder: Is a good option if you can’t opt for whey protein as they are gluten and dairy-free. They are packed with high levels of antioxidants and nutrients to support weight loss.
Hemp protein: It contains a complete amino acid profile while it is easy to digest and it helps with pre- workout as it won’t cause stomach issues while you are exercising. Moreover, hemp is a safer plant source of protein in general as it is cultivated using the organic agricultural method.
There are various nutrient-dense foods that you can gain protein for your plant-based diet. Vegetables such as avocado, broccoli, spinach, sweet potatoes and boiled peas can be your staple vegan diet. Legumes especially lentils and beans which have been the foundation of various diet plants is a plant that you could consider. They are high in protein and dietary fiber.
Moreover, they are mainly feel-good foods for satiety, balancing blood sugar, maintaining weight and energy. Last but not least nuts and seeds can be incorporated into your snack or meal diet plan as they offer high amounts of protein, fiber, vitamins, and minerals.
Planning Out Your Diet!
“Planning out your Diet!” is being self-aware with what you eat and how much you eat daily. The optimized way to do this is to calculate the calories of everything you consume during the course of the entire day with the use of a calorie tracking application or a pen and paper. Suffice to say if you wish to gain muscle, you basically need to eat over your Total Daily Energy Expenditure (TDEE).
If you are losing weight at the same time while building muscles, it is best to remain conservative by staying within 500 calories above or below, respectively. TDEE calculator will only project out the estimated daily caloric needs, hence you need to track your daily calorie intake and compare that to your weight loss/gain to determine a more personalized approach.
Adjust your daily intake and reassess for the next few weeks, repeat this step until you are losing weight at the motion determined by your own daily deficit.
Diet Plan Tip: The best meal plan is always going to be one that you create yourself
In our endeavors to try to gain weight in a healthy way, we always forget that muscle building is a necessity. This is where exercises come in. Home workouts covers up for the stresses and pressures of muscle building. How do I mean. Working out from home can be both cheap and comfortable considering its in comfort of your home. And it doesn’t have to be difficult.
We tend to assume that people working out in their living rooms or at home gyms when the term ‘ home workout’ comes up. Home means’ indoors’ and so we conclude that most likely a home workout would take place in one of the house’s spaces.
But this is not always the case.In fact, the best way to do home workouts is often to train outdoors, and for that there are a few good reasons. Read on to find out what they are…
What is Functional Strength?
The principle of functional strength is that you are trying to build strength in a real-life environment that you can actually use. This means that the strength you have developed can convert to better lifting when you’re moving house. This is sometimes seen in the context of evolution – What kind of strength is designed for our body to develop?What kind of strength would be effective when we were in the wild for hunting, foraging and building?
It’s often said that the best way to build functional strength is to perform bench presses and deadlifts. That way, you can train in a way that you are using many muscle groups in conjunction and combining that with good form, good grip strength and more. These are compound ‘big’ lifts and they tend to get universal applause.
This is the reason why you need to start training in your garden! Not only will training at home yard help you to build more muscle by challenging yourself in unique ways every single time – such that you never plateau but it will expose you to training in different weather conditions, environments and it will ensure you’re getting an excellent dose of vitamin D. In short, this is far much healthier for you and it poses a unique challenge.
So on sunny days, step out of your home gym and try lifting some logs or bricks in the garden, or performing chin ups from that tree! You can jog round the garden, skip or even just try moving a pile of bricks from one side to the other. With extra space and less chance of breaking things, you can also get a lot more creative with the way you’re training out here!
3 basic items to kick start your home gym.
Building your home gym doesn’t have to be expensive and it doesn’t need to take up a lot of space. In order to create one you can use to work out from home, you just need to work smart and you need to fulfill a number of specific requirements. Read on and we’ll look at some of the ways you can do this without breaking the bank. Basically, it comes down to just buying a few items, each of which is highly affordable and can be easily stored to avoid taking up too much space.
Pull Up Bar
The first item you’re going to need is a pull up bar. Before you purchase a pull up bar, you’ll be able to train almost every muscle group using only your own bodyweight. The only exceptions to this are muscles involved in pulling. That means your biceps and your lats, which require you have something to hang off of should be considered.
And that’s where the pull up bar comes in. With a pull up bar, you’ll be able to start performing not only pull ups but also chin ups, rows and even hanging sit-ups. This then means that you really can train every muscle group, even if you are still limited to using only bodyweight.
With dumbbells, you can now start using weights and you will be able to train every single muscle group. Dumbbells simply allow you to add a weight to either hand, which means you’ll be able to perform not only curls but also dumbbell presses, shoulder presses, tricep kickbacks, tricep extensions, upward rows, shrugs, weighted squats, lunges and all manner of other exercises. Finally, nearly anything you would normally be able to do with a barbell can be done with a pair of dumbbells – as well as a lot more besides.
What is important for your long term success here is that you have enough weight that will allow you to up the challenge as you progress. The greatest news, is that you can purchase dumbbells that have adjustable weight which will allow you to add and remove weights plates as required in order to consistently keep increasing the challenge.
All that is left is to add a bench, I mean a weights bench. Preferably one that will allow you to change the angle. This way, you can then perform not only dumbbell presses and flyes, but also isolation curls (sitting with your back supported by the bench), incline and decline presses, shoulder presses and all the other things using much heavier weights.
With just these three items, you can now effectively have everything you need to create a fully functional home gym. In case you desire to progress, this will offer enough challenge to keep you on your toes and keep you growing!
Of course where you choose to expand from is then up to you.
Some Unique and Powerful Exercises to Add to Your Home Workout.
Building muscle and working out is usually all about keeping things varied. You need to continue challenging your body and that means avoiding reaching a plateau at all costs.
The major problem though is that finding ways to train from home can sometimes be challenging. Of course you can not stock your home with quite as much gym equipment as the typical gym and even the sheer weight can end up costing a lot of money.
As such, you need to get a little extra creative in order to get the most from your home workouts and sometimes this will mean thinking outside of the box and trying to come up with unique training ideas.
Here are a number of exercises that you may not have thought of but which can be very effective at building muscle from the comfort of your own home…
Training your calves from home can be tricky unless you have a lot of weight to pile onto your dumbbells. A perfect solution is to use ‘calf jumps’ which train the explosive fast twitch muscle fibers. The idea is to simply jump while keeping your entire leg straight. This means that you’re generating all of the power from your foot and your calf. This can be a surprisingly effective workout!
Jumping squats are equally as effective and something a lot of people just don’t think of. Just squat and allow your knees to bend 45 degrees and at the top of that squat, jump up in the air!
There are a variety of crawls you can do which include bear crawls, Spider-Man crawls and more. These are great as they keep a constant time under tension while at the same time training your ‘contralateral coordination’ as you are moving all your limbs at different times. They are a great form of functional training and something you can do across the garden!
These should be performed with either dumbbells or barbells, an alternative way to try using your dumbbells. Just curl the weight, but by dragging the weight upward instead. This means your hands are pointing slightly more toward the ground at the beginning and then come directly upward but the pivot in your arm is still going to be the elbow joint. This makes curls a little bit easier, which in turn makes them great to round off a drop set.
Burns is one of the most deadly words in all of weight training. Burns are exercises you perform as a last option when you have nothing left to give and nothing left in the tank. Here, you are simply doing as much of the exercise as you can still do. So if you can only bob up and down on the ground after a number of press ups – that’s all you do. It’s a good way to finish off the muscle, it’s exhausting but also creates a real flood of blood and metabolites to finish you off.
The last piece of the puzzle -Diet
Finally, you need to think about the final piece of puzzle: the diet. Because whether you’re working out at the gym or at home, your diet is one of the MOST important factors for ensuring that the maximum benefit from your training is achieved.
Likewise, diet is crucial whether you want to lose weight or build muscle – though the strategy will change.
Note: Building muscle MAKES you burn more fat, even when you’re resting. That’s why running and using resistance training is so good for creating a lean and toned physique and when you combine this with the right diet, you are attacking your fitness and your health on all fronts. The hard part is just putting this into practice.
Monitoring all the calories coming in and out of your body takes a long time and is rather joyless, so for most people it will be sufficient to make a strong estimate instead. Likewise, you can make life easier for yourself if you eat a relatively consistent healthy, high caloric breakfast and lunch.
If you do that, then you’ll be able to avoid having to calculate how many calories are in those meals on most days – it will be enough to just guestimate how much is in your dinner and then add that to the total. Keeping a consistent breakfast and lunch is much easier because these are functional rather than social meals – we tend to eat them when we’re on our own rather than out with friends.
It is also a good idea to include protein shakes to your diet. A good protein shake should be able to add to your diet especially if your main agenda is to build muscle or add weight. This is because it is generally agreed that for each pound of muscle mass, the optimal intake of protein for muscle growth is one gram. For a lot of people, that’s going to mean 170 grams plus and getting that naturally is hard work in your diet. Protein shake is simply a useful and convenient way to help this process, but that’s exactly what it is– a’ supplement’ diet and not a meal substitute.
And there you go –create your home workout and try working some of these into your routine and that should give your muscles a bit of a wakeup call!
Cape gooseberries are small delicious tropical fruits that can be grown even in a kitchen garden. From its name Cape, it was first grown in Cape of Good hope in South Africa. These orange berries are highly nutritious with a variety of health benefits. Around the world cape gooseberries have interesting unique names e.g ground cherries, pygmy ground cherry, Physalis peruviana, golden strawberry, pearly round yolkimabobs, Inca berry among others.
Cape gooseberry is indeed an edible natural herb that is used in fruit salads, drinks, as well as in desert with apple and honey. Gooseberries are popular in the western hemisphere and other areas.
They contain polyphenols, calcium, phosphorous, carotenoids, withanolides, melatonin, iron, potassium, fiber , protein, thiamine, riboflavin, niacin, pectin, Vitamin A and Vitamin C.
The following health actions are associated with Cape gooseberry – anti-inflammatory, anti-oxidant, purgative, anti-cancer, taxative, diuretic and antihepatotoxic.
Nutritional value of cape gooseberries.
Carbohydrates (11.2g)- 12.06% of DV
Fat (0.7g)- 2.08% of DV
Protein (1.9g)- 5.32% of DV
Vitamin A (36 μg)- 7.14% of DV
Vitamin B1(0.11 mg)- 12.83% of DV
Vitamin B2 (0.04mg)- 4.31% of DV
Vitamin B3 (2.8mg)-24.50% of DV
Vitamin C(11mg)- 17.11% of DV
Calcium (9mg)- 1.30% of DV
Iron (1mg)- 17.50% of DV
Phosphorous (40mg)- 8.00% of DV
The fruit is also rich in pectin and has adequate amount of polyphenols, withanolides, melatonin and carotenoids.
NOTE: DV- Daily Value
The Cape gooseberry is widely used in traditional Colombian medicine as an antidiabetic treatment. A research done identified the compounds responsible for the hypoglycemic activity .This study established the potential of sucrose esters as α-amylase inhibitors and to explain the hypoglycemic effect that has traditionally been attributed to gooseberry fruit. These berries have been shown to provide significant health benefits because of their high antioxidants, vitamins, minerals and fiber (Zhao, 2007).
Here are 7 Health benefits of Cape gooseberries (physalis peruviana).
1. Anti- inflammation: Considering the fact that Cape gooseberry has polyphenols and antioxidants, they are used for many medical uses such as anti asthmatic, anti helmenthic, anti spasmodic, anti septic, anti inflammatory, purgative, laxative and good for stomach related disorders.
These antioxidants fight with the free radicals in our body and stabilizes them. This prevents them from causing oxidative damage to our cells. Free radicals(the unstabilized ions that get formed during the oxidation process in our body) steals electrons from the neighboring molecules thus preventing our cells from the oxidative damage. It also reduces the risks of different types of cancers like skin cancer, colon cancer, stomach cancers among others.
2. Improves eye health: Cape gooseberries are a great option for your eyes. Thanks to the high amounts of carotenoids they contain, they are perfect for a superb eyesight and the overall health of your eyes.
Carotenoids gets rid of oxidative stress on the ocular system, preventing the development of cataracts and slowing the onset of macular degeneration, keeping your vision in top working order as you age.
3. Boost immunity: The high amounts of vitamin C in ground cherries boosts your immunity keeping diseases and infections at bay. Eating them on a daily basis will reduce your frequent visits to hospital.
4. Can manage Diabetes: Fructose is a soluble fiber found in ground cherries which can prove beneficial to patients with diabetes. They can help lower blood sugar level. This benefit of physalis peruviana is because of its low glycemic index. This means it releases sugar into the bloodstream at a slower rate, and thus prevents a sudden spike in the blood sugar level.
Additionally, the dietary fibers present in them slows down the rate at which sugar gets absorbed into the bloodstream and thus helps in managing diabetes.
NOTE: Eating a lot of golden berries may lower the blood sugar to a dangerously low level, and this may increase the risk of hypoglycemia.
5. Keeping digestive system healthy: Dietary fibers present in the Cape gooseberries act as a natural laxative. This means it improves bowel movements and ensures smooth elimination of waste from our body. This not only provides relief from constipation but it is also beneficial for treating digestive problems like irritable bowel syndrome, flatulence, abdominal pain, indigestion, etc.
NOTE: It’s best to eat them in moderation since over consumption of dietary fibers may bring problems like malabsorption, intestinal blockage indigestion,intestinal gas etc.
6. High Blood Pressure(Hbp) Management: Eating cape gooseberries regularly has been found to be very beneficial for people with high blood pressure or hypertension. Hbp is a major health concern that affects millions of people around the globe, and is also a leading cause of various cardiovascular problems like heart attack, irregular heartbeat, heart stroke etc.
They are effective in treating hypertension because of the presence of “Potassium” in it. Potassium is an important mineral that acts as a natural vasodilator. This means that it relaxes our blood vessels, improves blood circulation, and thus helps in controlling high blood pressure.
NOTE: It is advisable to eat them moderately. This is because too much potassium in our body may lower your blood pressure to a dangerously low level, and this may increase the risk of hypotension.
7. Healthy Weight gain: Consuming 100 grams of physalisperuviana provides around 53 calories of energy, which means one can enjoy eating them without worrying about excess calories.
However, put in mind that golden berries are not completely calorie free and if you consume them in excessive quantity for a prolonged period of time, then these calories can quickly add up. And, if you are already taking enough calories through your diet to meet your calorie intake, then eating too many golden berries may lead to weight gain.
How to eat Cape gooseberries.
You can choose to dip the fruits in chocolate or other coatings or pricked and rolled in sugar.
Fruit Salads: Fruits can be eaten raw in fruit salads, fruit cocktails, in cooked dishes or processed into jams or even canned whole in syrup or as juice.
Dessert: Fruits are stewed with honey and eaten as dessert in Colombia.
Raisins: Cape gooseberries can also be dried into tasty “raisins”.
In Britain their husk is used as a handle for dipping the fruit in icing.
Pies and puddings: The berries are great for snacks as well as for making puddings, pies, jellies, ice cream, sauces, jams, preserves, chutneys and glazes for meat and seafood.
Traditional uses of Cape gooseberries around the world.
It is also a common medicinal herb in India, used by Muthuvan tribes living in the Shola forest regions against jaundice.
Cape gooseberries is traditionally used in folk medicine for dealing with diseases like hepatitis, dermatitis, malaria, rheumatism, dermatitis, malaria, asthma, and leukemia.
Heated leaves are applied as a medical dressing on inflammations in South Africa.
In Colombia,leaf decoction is taken as a diuretic and an antiasthmatic.
To relieve abdominal pains in children, Zulus of South Africa administer the leaf infusion as an enema.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.
Healthy weight gain can be a challenge just like loosing weight especially when your efforts don’t add up. You may put a lot of your time in exercises,change from diet to diet and the results end up stressing you out.
When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, takeaways, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.
When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.
Foods that Fight Stress
If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combatting stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.
Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing stress-busting for foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
Some of the best stress-fighting foods include:
Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. Nonetheless, be careful with portion control when eating avocado, as it is high in fat.
Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best super foods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress, as what you’re drinking can also alleviate or worsen stress. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
Chocolate – Although chocolate is usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time your stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.
Beef – Grass fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.
Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy property to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. A study published in the Journal of the American College of Nutrition, show that walnuts and walnut oil reduce blood pressure during stress,” said Sheila G. West, associate professor of biobehavioral health. There is no denying that the sweet, pleasant flavor of walnuts and they can be a tasty snack for in between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.
Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack size portions of pistachios per day lowers vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Together with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more moods regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
Fermented foods – last but not least, eating fermented foods such as yoghurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yoghurt actually have a direct effect on your brain chemistry and transmit positive mood and be havior regulating signals to your brain via the vagus nerve.
Putting Together Your Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. How-ever, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.
Having stress-busting snacks such as fresh berries, dark chocolate, yo-ghurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress.When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eat-ing a diet which is healthy and balanced.
In order to stay on track, it’s a great idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier over-all, but can improve your mental health and stress levels, too.
An example of a simple healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries Mid-morning snack: Natural yoghurt with fruit or a handful of pis-tachio nuts Lunch: A pasta salad filled with plenty of leafy greens Afternoon snack: Dark chocolate Dinner: Grass-fed beef with vegetables Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yoghurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.
Custard apples also known as Cherimoya (Annona cherimola) is a green, cone-shaped fruit with scaly, fairly rough skin and creamy, sweet flesh. It contains anti-oxidants like Vitamin C, which helps to fight free radicals in our body.
It also contains potassium and magnesium in a healthy amount that protects our heart from cardiac disease.
Its rich in fiber, minerals and vitamins. This unique fruit can boost immunity, fight inflammation, and promote eye and heart health.
Custard Apple has a sweet taste similar to other equitorial fruits, such as banana and pineapple.
Custard Apple Nutritional Facts.
Calories (94 Kcal)
Protein (68g)- 4% of DV
fat (0.5g)- 1% of DV
Carbohydrate (20g)- 9% of DV
Dietary fiber (0.9 g)- 17% of DV
Calcium (17.6 mg)- 2% of DV
Phosphorous (14.7mg)- 3% of DV
Iron (0.42 mg)- 4% of DV
Carotene (0.007 mg)
Thiamine (0.075 mg)- 7% of DV
Riboflavin (0.086 mg)- 8% of DV
Niacin (0.528m)- 3% of DV
Ascorbic acid (15 mg)
Nicotinic acid (0.5 mg)
NOTE: DV- Daily Value
A study on custard apple shows that cherimoyas contain one class of chemicals which sets them apart from other fruit species – the presence of acetogenins (McLaughlin, 2008). The acetogenins are unique to the Annonaceous family and in in vitro and in vivo studies appear to have considerable anti-cancer properties. Many of the compounds appear to have multiple physiological activity e.g. some acetogenins have both anti-cancer and anti-hypertensive activity.
Here are 9 Top benefits of Custard Apples
1. Healthy weight gain- Are you working hard to add weight? Custard apples are good for those who need to gain weight since it contains around 94 calories. A mixture of custard apple and honey when consumed on a regular basis will help add on the required weight and those much required calories as a snack or make smoothies out of it.
2. Rich in Antioxidant.- Custard apple is specifically rich in antioxidants, such as vitamin C and carotenoids. These compounds normally fight free radicals that may contribute to many different diseases.
3. May prevent High blood pressure.- Custard apple have magnesium and potassium, two major nutrients that support healthy blood pressure levels. Foods rich in potassium are very important in managing high blood pressure (HBP or hypertension) Since potassium reduces sodium effects. The more potassium you drink, the more urinary sodium you lose. Potassium also helps ease blood vessel walls strain, which helps lower blood pressure even further.
4.Helps in digestion.- Custard apple contains high amounts of copper and dietary fibre, which helps in digestion, ease bowel movement and relives from constipation. Custard apple pulp can be sun dried,crushed into powder and consumption of the powder with water will help heal diarrhea.
5. Helps anaemics.- Cherimoyas serve as a stimulant, expectorant, coolant and haematnic. Moreover, the rich iron source is also useful in treating anemia.
6. Helps diabetics.- If you are suffering from diabetes, start eating cherimoyas in order to lower the blood glucose levels. Also, the dietary fibre present in custard apple helps slow down the sugar absorption.
7. Heals wounds.- According to studies, custard apple seeds are effective in healing minor wounds. More so they have plenty of Vit B in it which also speed-up skin cell re-growth and provide instant pain relief. They also contain anti-bacterial properties.
8. Helps in maintaining healthy skin and hair.- Custard apple is rich in vitamin A that works miracles for skin and hair. When applied on the skin and hair, it works as a moisturizing agent that also controls other aging signs. The pulp is also effective on boils and ulcers.
9. Boosts Immunity.- There is a splendid amount of vitamin C in custard apple, which is a major kick start for the body’s immune system. Vitamin C can help in stimulating the production of white blood cells, which are the first line of defense for the body’s immune system.
You can try out this simple high calorie smoothie.
Avocado & Custard Apple smoothie.
Ingredients. (Serves 2)
1 medium Avocado
1 medium Custard Apple
1 cup whole milk
1/4 teaspoon cinnamon
Cut the avocado into two and scoop out the pulp into a bowl.
Cut the custard apple and remove all the seeds. Scoop out the pulp too.
Put the avocado, custard apple,cinnamon and whole milk into a blender and blend until smooth and creamy.
Custard Apple is creamy and sweet. There are many ways to eat custard apples and enjoy the fruit. Make a puree of the flesh by either blending or pushing the custard apple flesh through a sieve with a wooden spoon, discarding the seeds and any overly fibrous parts. You can make smoothies and mix it with other fruits to create a variety of flavors.
Healthy weight gain is a process and meal planning helps in organizing your thoughts and resources to come up with culinary delights that showcase your productivity. It plays a vital part in balancing meals nutritionally, taste-wise and cost-effectively within the time available for preparation by keeping the dietary requirements of the family in mind.
This clearly depicts that your healthy meal is a combination of fruits, vegetables, grains, proteins and dairy items. You can choose between the type of fruits, vegetables, grains, proteins in any form and whole dairy products. An organized meal plan makes your life healthy. It is good to go with a weekly meal plan than a monthly one. This is because your mind will be fresh with the ideas that you had for the previous week.
Balance your diet.
The first and foremost way to achieve a healthier meal plan is to have a balanced diet that is enriched with nutritious food items. It should contain everything that your body needs for trouble-free functioning. It should be a combination of food rich in vitamins, healthy fat, proteins, calcium, iron, magnesium, zinc, fiber, antioxidants and much more.
Your meals should not contain only fruits and vegetables with a message that they are healthy. You should also be aware in analyzing the favorite food items of your family members. This is because the full nutrient of any food item is acquired only when we love and eat it willingly. You can try to blend this fruits and vegetables into nutritious smoothies that are easy to digest and consume.It is even a better idea to make your little ones eat their least favorite food items by promising their desired snack or dessert.
Breakfast is the most vital part you need to concentrate on. A wholesome breakfast gives good strength and a good start to your day. Let your breakfast be power-packed, for example it can be a blend of whole-wheat bagel with smoked salmon, fresh orange juice and lettuce. Instead of having three full meals, you can have it as a nutritious breakfast with three or four smaller meals in-between to increase your stamina and facilitate you to keep your energy levels up always.
Ensure that your meal plan definitely has bright colored vegetables and fruits. This is because brightly colored vegetables and fruits like broccoli, corn, lettuce, carrot, beets, squash, oranges, berries, mangoes, apples etc. are naturally enriched with iron, zinc, calcium, fiber, antioxidants, potassium, vitamins and much more. These nutrients have the power of fighting against numerous diseases and decrease your intake of medicines.
Prepare it in such a way that a day is balanced with simple as well as complex food items. This will make you feel comfortable as there is no need for you to struggle in the kitchen for a long time for all the three meals of the day. If your breakfast is simple as an Egg sandwich with whole-grain bagels, spinach and fresh juice then make a sophisticated dinner like Rice noodles with garlic prawns and sweet corn soup.
Include the seasonal produce in your meal planner as it not only supports your diet but also supports your budget-friendly shopping. These seasonal fruits and vegetables are blended with nature and are available only in the particular season. By eating this you can augment your strength and endurance in a natural way.
I hope you’re not thinking about alcohol.Drink water! Of course it’s water. They never stop drinking water.
Celebrity trainer and nutrition specialist Harley Samuel Pasternak (whose major clients include: Kim Kardashian, Hale Berry , Megan Fox, among others.) urges the importance of body hydration.
According to Harley B. L. Pasternak, thirstwill typically be mistaken for hunger, thus often sipping water through the day will keep excess calories off your plate – and your mouth.
These are the smart ways to achieve a healthier meal plan and this is the right time to start one.
While meal planning its essential to consider high calorie foods if you are intending to gain weight. You can check out some of my favorite recipes.
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Macadamia trees are currently grown in various parts of the world, including Kenya, Costa Rica, Malawi, South Africa and New Zealand, but originating in Australia.
Macadamia nuts, like most other nuts, are rich in nutrients and useful compounds. They are also associated with various advantages, including enhanced digestion, heart health, weight management, and control of blood sugar.
Macadamia nuts contain high levels of healthy fats and may help those who try to lose or gain weight. A macadamia nuts serving also contains dietary fiber, protein, manganese, thiamine, and a good amount of copper.
Can Macadamia Butter Make You Gain Weight?
If you’re under a healthy body weight, it can be difficult to add on some pounds. A common— and wise— tip for weight gain is to eat calorie-dense foods in small portions that provide a large amount of nutrients.
Macadamia butter is indeed an ideal candidate, with 90 calories per tablespoon. Search for every opportunity to fit it into your diet to gain weight with macadamia butter.
Consuming many small healthy meals all day long keeps your body supplied with a constant fuel source. Adding just 1 tablespoon of macadamia butter per meal to a six-meal-a-day diet adds more than 500 calories to your daily intake of calories. In hot cereals, mix macadamia butter, spread on fruits among other examples.
How to eat macadamia butter?
Drinking calories is a simple way to sneak into more weight gain before or after your meals. Make smoothies for a nutrient-rich drink with fresh fruit or vegetables, some frozen yogurt or ice, and a generous helping of macadamia butter. The macadamia butter adds up and goes well with most smoothie flavors. Mix frozen yogurt, rolled oats and a few servings of macadamia butter for the main flavor for a macadamia-based smoothie.
Homemade ice cream.
Of course, adding macadamia butter can improve your meal’s calories— but why not use it to make a tasty and healthy snack? Simply mix frozen diced avocado with a heaping macadamia butter scoop in a blender until smooth and serve! Add even more calories by mixing warm macadamia butter with a fair amount of coconut oil and a spoon of cocoa powder for a “Macadamia butter cup” sauce.
Strength training and cardiovascular exercise will help you gain weight and stimulate your appetite through muscle bulking. It’s the perfect time to have a serving of macadamia butter after an intense workout. The protein helps rebuild fibers in your muscles, increasing their size, strength, and overall weight as they heal. Before exercising, eating macadamia butter is also beneficial, as its carbohydrates provide energy for your body.
How to add macadamia butter to your diet
Macadamia butter is a healthful option when enjoyed as part of a balanced diet.
Eating more macadamia butter is easy. Sometimes, it can be too easy — so be sure to be mindful of your intake to avoid eating more calories than you may need in a day. Remember 2 tbsp of macadamia butter is close to 200 calories.
People can include macadamia butter in their diets by:
Making a classic macadamia butter and jelly sandwich, using whole fruit, low sugar jelly, and whole-grain bread.
Spreading macadamia butter on rice cakes and top with banana slices.
Whipping up a macadamia dressing for salads, using lime juice, rice vinegar, soy sauce, and honey.
Adding a spoonful of the nut butter to smoothies to make them more filling.
Stirring macadamia butter into yogurts or warm oatmeal.
A few macadamia Snack Recipes you can try.
Crunchy Macadamia Butter Cookies
1 cup crunchy Macadamia butter, preferably organic 1 cup brown sugar 1/2 tsp baking soda 1 egg, lightly beaten 1/2 cup all-purpose flour 1 tsp vanilla extract
Heat oven to 350°F.
Grease several large baking sheets with cooking spray or margarine.
Mix Macadamia butter, flour, baking soda, brown sugar and ¼ tsp salt in bowl.
Add the lightly beaten egg and vanilla extract and beat until smooth.
Shape the dough into 24 balls and arrange on prepared pans. Dip tines of a fork into flour and gently press a crisscross pattern into top of each cookie.
Bake until lightly browned on bottom, 10 to 12 minutes. Transfer to rack to cool.
Store in airtight container at room temperature.
Chocolate Chunk Macadamia Butter Cookies.
1/2 cup brown sugar 1/3 cup vegetable oil spread 1/4 c crunchy Macadamia butter, preferably organic 1/8 tsp salt 1 egg yolk 1/2 tsp vanilla extract 1/2 cup all-purpose flour 1/2 tsp baking powder 2 oz semisweet baking chocolate, broken into 30 small chunks
Heat qoven to 350ºF. Line 2 large baking sheets with parchment.
Mix sugar, spread, Macadamia butter, egg yolk, and vanilla in large bowl and mix until well combined.
In a separate bowl, combine flour, baking powder, and 1/8 tsp salt.
Add to Macadamia butter mixture and stir until well combined.
Divide dough into 30 cookies, using 1 generous tsp per cookie, and place on baking sheets.
Gently press each of the cookie down with your finger tips until slightly bigger than a quarter and about 1/4 inch thick.
Bake until golden brown 10 to 12 minutes.
Remove your cookies from the oven and immediately press a chocolate chunk at the center of each.
Cool completely on baking sheet or chill 15 minutes to firm chocolate.
Chocolate–Macadamia Butter Shake
1 cup whole milk or soy milk 1 envelope (3/4 oz) 1 Tbsp unsweetened cocoa powder 2 Tbsp Macadamia butter, preferably organic 1 1/2 cup ice cubes
Blend milk, shake mix, and cocoa in blender. Process to mix well.
Add macadamia butter and ice and blend until smooth and frosty. Serve in to 2 glasses.na
Macadamia butter can be a healthful option just like peañut butter when people enjoy it as part of a balanced diet. It is rich in a multitude of nutrients including protein and magnesium that can assist safeguard the heart and handle sugar in the blood and body weight.
However, eating too much macadamia butter can increase a person’s daily intake of saturated fat, sodium, and calories
Those who have a macadamia or peanut allergy should avoid these butter as it could trigger a potentially deadly reaction.