healthy weight gain

Cracking The Mass Gainer Supplements Code.

Looking for a quick and secure way to gain weight?

Are you getting mixed up on which mass gainer supplement is good for you?

This article will help you find the best supplements for mass gainers. You’ll discover in this blog post you will learn the importance of nutrition in muscle building, maltodextrin in mass gainers, choosing the best weight gainers and increasing calories with fat.

Nutrition Diets and Muscle building – Can it Help You Gain Weight?

Most people go to the gym to lose weight. But did you know that you can do the exact opposite? Yes you can with a little help of a nutrition-based diet and some body building.

A nutrition-based diet is not composed of junk or greasy food. What you have to do is play it smart by eating products which contain healthy fats like omega 3 fatty acids which are commonly found in flax, tuna, salmon and walnuts.

You will also need to increase your protein intake from things like lean meat, dairy products, nuts, poultry products, legumes and seeds. To top it off, you will also need carbohydrates that can be found in fruits, vegetables and whole grains. Another thing you will have to do is eat five to six meals per day instead of the eating three large ones.

Aside from food, there are protein foods and supplements drinks available which you can add during any time of the day. Since they come in different flavors, you can choose your favorite one from the store, add some water and then serve.

Some people even add a small amount of flax seed oil and psyllium powder so they also get some omega 3 fatty acids into their system.

Now that you have worked the eating part, now it is time to work on body building. Resistance training forces the muscles in your body to work harder and as a result increases your muscle size. Some examples are aerobics, cycling, running and weight lifting which can be done of course if you have the equipment at home or if you are a member of a gym.

Exercising is ideally done for 20 minutes but those who want to sweat it out and gain weight should try to work out between 1 to 2 hours every other day.

Since it takes some time for your muscles to recover after a workout, you should make sure to give it time to rest. It may take some time to gain the ideal weight you want if you are underweight so just be patient because the right nutrition diet and body building program will soon make you reach the goal weight.

Once you do reach the ideal weight, the challenge now is maintaining it. This is done by monitoring your calorie intake. There are books about this as well as information online which you can download to help you calculate how much of a certain food you can eat per day.

The mistake some people make that gets them off track is adding some unhealthy foods the diet such as chicken nuggets, French fries and fish sticks. You should eat smart and go for baked chicken, potatoes or fish. If you want, make the portion a little bit bigger.

Each meal should consist of protein and 2 to three servings of vegetables preferably the green kind that has a lot of vitamins and phytonutrients.

As for refreshments, don’t forget to drink lots of water to replenish what you lost during a workout. Milk and fruit juices are also good. You must avoid sodas since it only adds calories and has no nutritional value.

For the weight program, work with a trainer first who can help you achieve your objective by making the program and then all you have to do is follow it. You can probably add more weight later on in the barbells or dumbbells when you don’t find it that challenging as before.

Maltodextrin. What is it?

Maltodextrin is a plant based polysaccharide used as an ingredient in foods. Maltodextrin is readily digestible, consumed as quickly as caffeine, and can either be mildly sweet or nearly flavorless.

They are closely related to solids of the corn syrup, with their sugar content being their only difference. All undergo hydrolysis, a chemical cycle that involves adding water in order to further assist in breakdown.

That is why maltodextrin is the first choice for supplement companies making weight gain shakes and muscle mass gainers. However it should not be YOUR choice if you’re looking for the best supplement for weight gain.

Negatives of Maltodextrin.

Maltodextrin usually comes from GMO corn and known to cause a massive insulin spike resulting in FAT gains.This insulin spike increases fat storage because the insulin spike decreases your ability to burn fat.

Maltodextrin is marketed as a complex carb, but it does not act like one. The glycemic index is one hundred(100%)Very unhealthy! Very bad for you. Therefore try to avoid weight gain products that contain maltodextrin.

Now taking a closer look at Joe Weiders Mega Mass 4000. You’ll see the carbohydrates per one hundred grams is sixty (60)grams. That means in TOTAL, the powder is 60% carbohydrates, pretty easy math. Does that mean the total grams of maltodextrin is 60? No it does not, but I would guess that it is pretty close.

Joe Weider’s product is not the only supplement company to be guilty of using maltodextrin as their first ingredient. Take a look at optimum Nutrition’s As you can see the first ingredient is maltodextrin. This is no coincidence. Maltodextrin is the favorite choice of supplement companies when making their weight gain products.

Alternative Carbohydrates For Making The Best Mass Gainer Powders

I am strictly talking about powdered weight gainers in this blog post, not food.

About seven years ago,a product to replace maltodextrin was created. This product was created because all that was available was maltodextrin, dextrose, and fructose. This product Oatmuscle. Oatmuscle is a 100% natural product made from Oats. It is not an oat flour as many companies sell. Oatmuscle is a one of a kind product that tastes awesome and provides a natural low GI source of carbs. Fast forward a few years later and a powder manufacturer came out with a product called Mod6 carb powder.

IT was made up of about six grains. It is also a great carb to use for a weight gaining shake or to make yourself a cheap mass gainer, instead of maltodextrin. Some supplement companies when making their weight gainers will use sweet potato powder. But the problem with sweet potato powder is that it is 50% sugar.

Choosing the best protein to gain weight

When it comes to choosing the best protein to gain weight with, I suggest using a combination of different protein powders. (Keep in mind that I am specifically leaving out food that you can eat, I am just discussing protein powders for mass gain).

  • Whey protein Isolate

The first choice of protein I would recommend would be a whey protein isolate. I recommend using a whey isolate because it does not have any lactose. Lactose causes a lot of stomach discomfort for most people. When trying to use weight gain supplements you want to make sure that you can eat a significant amount of EXTRA calories and stomach discomfort is the last thing you need. However, if you do not have a problem with lactose you can simply get a whey protein concentrate.


The second protein powder of choice for using in your weight gain powder should be micellar casein protein powder. A certain company gets a high-quality casein protein powder from France. In France, the cows are grass fed and hormone free. In addition, the micellar casein protein powder provides a slow, anti-catabolic effect in the body. It is the perfect compliment to whey protein powder. Many supplement companies that claim to have the best weight gainer on the market will use a protein blend. Typically whey, casein, milk and egg white are used in weight gainers.

The supplement company BSN uses maltodextrin and a protein blend in their mass gainer supplement. Some supplement companies use soy protein isolate, which is a terrible protein to use. Ten years ago, when soy protein isolate was first introduced to the supplement around the world, it was marketed as being just as good as whey protein. However, after it was discovered that soy protein isolate contains phytoestrogen, protein users tossed their soy protein powder in the trash.

However, this STILL does not stop supplement companies from using it in their weight gainers. As you can see above, Joe Weiders Mega Mass 4000 lists soy protein isolate in the ingredients. The best thing you can do when making a cheap weight gainer is to buy all the protein powders separately.

Then add 1/3 cup of Oatmuscle, and two tbs each of a whey isolate, micellar casein, and an egg white. You can also try specialty proteins as well. Like our Bio Serum, Peptopro, and Advanced BCAA. If you take a look at all the popular weight gain supplements on the market you’ll see that they all pretty much follow the same formula. That formula is using maltodextrin as the carbohydrate source and protein blend for the protein source.

Increasing Calories With Fat

This next topic is one that you should really take note of because it is probably the most important part of my Ultimate Guide To The Best Mass Gainers.

FAT! Up until this point we have been talking about protein and carbohydrates. Protein and carbs yield nine calories per gram. Thus if you have a serving size of one hundred grams you’d get four hundred calories. pretty easy math. Calories are extremely important when trying to gain weight.

Getting extra calories in your diet is essential to being successful. Without extra calories, the chances of gaining weight if you’re an ectomorph is very slim. Most supplement companies selling their weight gain powders will have a huge serving size. When I say huge serving size I mean upward around 1/4 pound to a 1/2 pound. (1/2 pound is two hundred and twenty-five grams approximately)

In addition, I mostly recommend using milk as the beverage to mix the weight gain powders with. Having this huge serving size is simply a marketing ploy to make the user believe they are getting extra calories. When in reality the users are not getting extra calories, they are getting the calories that are normally associated with protein powders and carbohydrate powders which is four calories per gram. So, no matter what weight gainer or mass gainer powder that you buy, if it only contains protein and carbohydrates you will only get four calories per gram.

Meaning they all give you the same amount of calories. The supplement companies that claim to have the best weight gainers are just manipulating the serving size to make you believe you are getting a huge dose of calories.

The Calorie Solution For Weight Gainers.

IN order for a supplement company to claim to have the best mass gainer, it must add fat to the weight gain powder. This is because fat yields nine calories per gram. More than double protein and carbohydrates. This is a problem for the supplement companies when trying to make the best mass gainer because fat is very hard to incorporate into a powder. Typically fats from foods are liquid. in addition they go “bad” very quickly and shorten the shelf life of the mass gainer supplements. This is the reason you rarely see them used in weight gainers.

It was not until one company, incorporated fat powders into mass gainer supplements about 15 years ago.

Here are the fat powders that were made available to purchase

  • TMCT Oil powder- This was a good powder. But the oil is better.
  • Flax Powder- Good powder. Never use flax oil powder. Only use flax powder. The flax oil powder goes rancid very quickly. Again I prefer the oil to use.
  • EFA powder. I carried a powder which consisted of about 50% fat from vegetable oils. Was very stable and made the powders taste very good. Egg Yolk Powder. The best fat powder to use in my opinion. Provides a rich source of naturally occurring vitamins and fat from eggs. keep in mind you cannot have a powder that is 100% fat. Most of the time, the highest level of fat they can make for a so-called fat powder is 50%.

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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

Amazing Health Benefits Of Kiwano(Horned Melon) In Your Diet.

Also known as Horned melon, it is native to South Africa’s semi-arid regions;Botswana in Central Africa, in the south to Nigeria. Nowadays, the export market to the USA and Europe is expanded as far as New Zealand and  Australia.

Kiwano is an annual, monoecious herb, which climbs. It climbs on any support it  finds including trees or shrubs in its natural habitat.

No wonder it’s coined as a mandatory fruit that needs to be eaten during illness and malnutrition. In as much as it is low in calories at 44Kcal, this tropical melon is endowed with phyto-nutrients, dietary-fiber, minerals, and vitamins that benefit health.

If your main priority is to keep a balanced weight, then alwaystry to include the kiwano melon as your daily source of nutrition.

IT constitutes about 90% of the water that helps the body to remove harmful substance and also keeps the water content to the basic requirement. You can directly eat the fruit as it is or can mix it in any of the salads that make it a really good side dish for casual eating.

Horned Melon (Kiwano)Nutritional Value.

  • Calories: (44 kcal)
  • Carbs: 7.56 grams
  • Protein: 1.78 grams
  • Fat: 1.26 grams
  • Vitamin C: 5.3 mg (9%) of the RDI
  • Vitamin A: (5%) of the RDI
  • Manganese: 0.039 mg (1.5%) of the RDI
  • Copper: 0.020 mg (2.5%) of the RDI
  • Zinc: 0.48 mg (4%) of the RDI
  • Potassium: (2.6%) of the RDI
  • Magnesium: (5%) of the RDI
  • Sodium: 2mg

NOTE: RDI- Reference Daily Intake.

Below are some Health Benefits of Kiwano(Horned melon)

9 Health Benefits of Kiwano(Horned melon)

Digestion gets a boost

Fibers are needed in the digestive system for its smooth functioning and kiwano has a whole lot of it.

There are many digestive fibers present in the fruit that can not only facilitate the digestive system but also clears out all kinds of waste from the body. Hence, if you are a person who happens to have any sort of gastric ulcers or colon cancer, then it’s a perfect supplement to be taken during these times. The gelatinous nature helps in the regulation of constipation and cleanses the urinary tract.

Boosts muscles strengthening

The presence of high vitamin D helps in boosting muscle formation. This is because vitamin D helps in better absorption of calcium in the body. This in turn helps the bones to get stronger. Not only has this but then kiwano fruit happened to have higher sources of potassium that can nurture the body to become much healthier. It provides a vital source of essential supplements for proper growth and development of the body.

Premature aging

Kiwano helps the body in dealing with signs of premature aging that might show up in the human body’s later stages. Repairing of skin & damaged organs.


 Its high composites of vitamins C and it helps the body develop resistance against infectious agents and scavenge harmful free radicals. It also helps in repairing damaged organs and tightening of the skin. Hence, consumption of the fruit on a daily basis can help in fighting off scars and dark spots very easily. Also, do make sure that you don’t eat the fruit very often as too much of something can be very bad for the body.

Maintain normal body temperature.

Heat energy strokes are very common in tropical countries. Kiwano fruit consumption helps maintain normal body temperature, and maintains a healthy water ratio in the body.All thanks to the high presence of water and sodium that compliments the body in staying hydrated and eliminating the chances of having heat strokes. Metabolism is the process of breaking down the food into simpler compounds such that it can be easier for the body to take in essential vitamins and minerals from it.

Helps in the proper discharge of insulin

Hence, kiwano helps in the proper discharge of insulin as it has high composites of zinc and also provides a normal carbohydrate metabolic process. It also acts a wound repairer as it heals injuries much faster than medication.

Visibility improves.

With the constituents of high quantities of vitamin A, it helps in the improvement of your eyesight. Also, vitamin A happens to not only help in eyesight improvement but also prevents the onset of mascular degeneration and other types of harmful eye conditions.

Improves Metabolism.

The zinc found in kiwano can help to boost the body’s metabolic processes.  It also assists in the production of protein, which is important for repairing various organs, cells, tissues and blood vessels.

Heart friendly

Kiwano has very low levels of cholesterol, and its seeds are rich in linoleic acid, with unsaturated omega 6 fatty acid. It also contains Oleic acid which is essential because it is mono-saturated for a healthy heart. With this yummy  fruit your cardiac muscles are gaining strength and health.

How to eat Kiwano

Salad-Add Horned melon(kiwano) to a salad for a fruity flavor boost

In smoothies. Add Kiwano in your different smoothies to make it nutritious.

Dessert-over vanilla bean ice cream scoop Kiwano pulp and then garnish with a slice of Kiwano.

Infused water-Add some wedges of kiwano into your infuser water bottle.

Guacamole Kiwano & Avocado are an incredible match of flavor and together they  make a tasty, powerhouse nutritious dish. Only take your usual guacamole  recipe and add in half a Kiwano pulp.

Kiwano, banana, mixed berry smoothie


  • 1 large banana (fresh or frozen)
  • 1 cup Mixed berries (strawberries, rasp berries, blueberries)
  • 1 whole kiwano fruit (flesh only)
  • 1 tsp grated ginger
  • 1 large cup whole milk
  • 2 tbsp
  • 1 small cup ice cubes


  • Halve the kiwano and scrape the flesh out.
  • Peel the banana.
  • Put all the ingredients in a blender. Blend until smooth.
  • Serve.


The information contained in the post is for general purpose only and should NOT 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 Recipes

7 Exceptional Health Benefits of Tree Tomato (Tamarillo)

Tamarillo also known as Tree Tomato.

Tamarillo, an oval-shaped fruit that has smooth and shiny skin best known by the name Tree Tomato in Kenya is a fast-growing tree belonging to the Solanaceae family, which grows up to about 5meters. Depending on the type of cultivar, this fruit comes in different colors, with red tamarillos being more common than orange-yellow varieties.

Tree tomato tastes sweet and tangy, and the flesh of the fruit is juicy, rich in color and packed with slightly larger, smaller and circular edible seeds than tomato seeds.

The tamarillo is also a popular fruit in New Zealand. It’ said to have originated from the semitropical, high-altitude forests found in Peru and Brazil, and possibly from other South American countries like Chile, Ecuador and Bolivia too.

Tamarillo Nutritional Value

  • Calories: (31 kcal)
  • Carbs: 3.8 grams
  • Fiber: 3.3 grams — 14% of the RDI
  • Protein: 2 grams
  • Fat: 0 grams
  • Vitamin C: (50%) of the RDI
  • Vitamin B9 (folate): (1%) of the RDI
  • Vitamin B6: (8%) of the RDI
  • Manganese: (5%) of the RDI
  • Copper: (5.5%) of the RDI
  • Zinc: (1%) of the RDI
  • Potassium: (7%) of the RDI
  • Magnesium: (5%) of the RDI

NOTE: RDI- Reference Daily Intake.

Below are some Health Benefits of Tree Tomato/ Tamarillo

Contribute iron to the diet

Iron is indispensable for the formation of red blood cells, and the formation of hemoglobin, the protein responsible for the absorption of oxygen in the blood.

Its deficiency translates into anemia, muscle weakness and fatigue.

It is anti-inflammatory and anti-cancerous.

Tree tomato contains a variety of antioxidants such as vitamin C, β-carotene, anthocyanins and vitamin E.Chalmers University of Technology in Gothenburg conducted free radical neutralization tests with tree tomato extracts and found that it significantly neutralizes free radicals, regardless of where they have been grown.

These tree tomato data as an antioxidant place it as a good anti-inflammatory and anticancer.

Provides protein to the diet

Proteins are macromolecules from which we acquire the essential amino acids for the generation of new tissues.

They also constitute the raw material for the generation of hormones, digestive enzymes, hemoglobin, vitamins and plasma proteins.

Even though the tree tomato on its own provides about 100 grams of roughly 2.5 grams of protein, a salad accompanied by a meat serving can be a good complement.

The required daily values ​​of protein vary according to the age between men and women, but generally after 19 years women need 46 g daily and men 56 g daily.

It provides vitamin A

Vitamin A is a fat- soluble vitamin that contributes to the growth, maintenance and repair functions of the bone system.

It also contributes to the cellular development related to the eyes, mucous membranes, epithelia, skin, nails, hair and tooth enamel.

Further, Is involved in glucose homeostasis and lipids.

It provides vitamin B6

Vitamin B6 – or pyridoxine – promotes the formation of red blood cells, blood cells and hormones.

It participates in the synthesis of carbohydrates, proteins and fats, and collaborates in the maintenance of the nervous and immune systems, participating indirectly in the production of antibodies.

It also stabilizes blood sugar levels during pregnancy.

It also prevents the formation of stones or calcium oxalate stones in the kidney.

Values ​​of vitamin B six broadly recommended in adults is nineteen to fifty years are 1.3 mg per day

Improves bone and dental health

Magnesium is essential for health. It contributes to the good functioning of the skeletal muscles, the heart and the brain, favoring the transmission of the nerve impulses, the contraction and relaxation of the muscles.

In this muscular process magnesium intervenes with the calcium to provide good musculoskeletal functioning.

The presence of magnesium also favors the strengthening of the bone system and the denture, and is very convenient for the cardiovascular system.

Maintaining blood pressure and heart rate

Helps maintain stable heart rate and blood pressure, protecting the walls of blood vessels and acting as a vasodilator, thus preventing the formation of clots.

It also increases White blood cells For the benefit of the immune system.

How to eat Tamarillo

  • Add to bread or muffins chopped peeled tamarillos or add the peeled tamarillo into pork dishes. A chopped tamarillo may also be used to top a pie.
  • Prepare a simple salsa by chopping raw tamarillo and mixing it with avocado and chopped chili pepper, or use chopped tree tomato with apple, onion, vinegar and spices for a flavorful chutney.
  • Slice a raw tamarillo into slices, then serve the slices with sliced cheese or crackers or add the slices to a tossed salad.
  • Combine chopped, peeled tree tomatoes with apple sauce, then serve the mixture on ice cream.
  • You can peel tamarillo and use it in a variety of baked foods, dishes and desserts.
  • Peel and chop tree tomato and blend it in a fruit smoothie with yogurt, honey, milk, ice cream and a banana.
  • Add chopped, peeled tamarillos to bread or muffins or incorporate the peeled tamarillo in pork dishes. You can also use a chopped tamarillo to top a pizza.

You can try out this smoothie.

Banana, Tamarillo Smoothie


  • 3 medium sized tamarillos/ Tree tomatoes
  • 1 large ripe banana
  • Heavy cream
  • 500ml whole milk
  • 4 tbsps honey (sweetener of choice)


  • Wash and cut the tamarillos into halves and scoop out the flesh with a spoon.
  • Peel and chop the banana.
  • Put all the ingredients into the blender and blend until fine.
  • You can add a protein powder if you intend to add more calories.(optional)


Tree tomatoes are not only nutritious but also rich in vitamins, A, B6, C, E, fiber and antioxidants. It can be eaten in savoury dishes,salads and smoothies.

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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

How to gain healthy weight with snacks.

Healthy snacking to gain weight can be very difficult.

Some people might be worried that snacking in between meals might interfere with intake of full meals.

However, research shows that people who added snacks to their meals were able to see a positive change on their weight count.

Try including nutrient rich snacks such as nuts and dried fruits to your diets to add on your caloric intake.

Snacks to gain weight

Here is an example of a simple snack plan that is effective for weight gain.

  • Mid-morning– A cup of juice, nuts and raisins
  • Mid afternoon– cheese, crackers and a cup of whole milk
  • Evening– raisin bread, peanut butter plus a cup of chocolate milk.

It is easy to come up with a healthy snack plan if you choose from the following healthy snacks.

  • Whole fat dairy products such as milk and yoghurt
  • Cereals buggy and seeds
  • Groundnuts and pumpkin seeds are great for weight gain
  • Crackers and bagels Chocolate bars and low fat granola
  • Fruits and vegetables
  • Tuna/ salmon and chicken
  • Peanut butter spread on bread for an extra one hundred and ninety-two (92) calories butter and cheese, take these in moderation as too much is not good for your heart. As for Pasta, serve it as a base for a healthy high calorie meal

Fruits for Weight gain

Photo by Engin Akyurt

When gaining weight, healthy eating is Paramount. This is where fruits come in.

Fruits are rich in nutrients and help supplement high calories from other foods.

Fruits should be considered as additional snacks or taken with major meals and not as replacements.

Fruits such as mangoes, pineapple and papayas are full of natural sugars and high on nutrients.

Dried fruits are higher in calories than fresh ones.

You can add raisins to cereal, oatmeal or salads.

Fruit smoothies, try those without any added sugars to avoid crashing on high calories without nutrients.

Avocados are high in mono saturated fats which are heart friendly.

One big fruit contains up to two hundred calories.

You can make healthy guacamole which is a plus on your weight gain program.

1 banana contains up to one hundred calories

Read more on Healthy foods for weight gain.

Vegetables to Gain Weight

Photo by Magda Ehlers

Gaining weight on a vegetable diet can be quite tricky especially for vegetarians.

It is much harder to gain weight on vegetables than other foods. This is so because they consist mainly of water and fiber. Other than beans and other legumes, vegetables are low on calories.

High fiber content also means that you get full quickly decreasing the likelihood of consuming enough to add on weight.

Due to the little counts of calories on vegetables, one will have to consume large servings in a day to add on to weight.

That is why, nutritional recommendation requires you to include vegetables as part of the larger meal that contains other foods high in protein, fat and calories.

Vegetables high on starch such as potatoes, yams and corn have more calories than watery vegetables like cucumbers, broccoli and cauliflower.

A cup of mashed potatoes or fried chips in moderation can help add weight.

Seek them grilled or baked for faster weight gain Boiled yellow corn and Beans are a good protein substitute for vegetarians.

Go the soy way for added benefits, baked winter squash and burdock root. Plantains and yams, Lentils, zucchini, carrots and cucumbers are other weight Gain Foods to consider.

snacks, fruits and vegetables and healthy oils such as olive and canola oils play a major role in healthy weight gain.

Whole Bread variants, red and white meats are also major additions when it comes to protein dense, high calorie diet.

Points to note when on this diet?

  • Do not wait to feel hungry for you to eat.
  • Plan to eat 5-6 meals in a day.
  • Do not forget to drink lots of water to help digest the food.
  • You can also choose to gain weight on building
  • Take a protein rich drink after each work out.

Did I leave out any tip or idea? Id love to hear from you. Please Sign up and leave your comment.

healthy weight gain Recipes

11 Unique Health Benefits of Avocado.

Avocado is a green, pear-shaped fruit that is often referred to as an “alligator pear.” It is loaded with healthy fats, fiber and various nutrients. It is a fruit of the avocado tree, scientifically known as Persea americana.

There are many types of avocado— from pear-shaped to round and green to black — they vary in shape and color. They will weigh between 200 grams to 1.5kgs.

Avocado Nutritional Value.

  • Calories: (160kcal)
  • Carbs: 9 grams
  • Fiber: 5 grams — 14% of the RDI
  • Protein: 2 grams
  • Fat: 15 grams
  • Vitamin C: (26%) of the RDI
  • Vitamin B9 (folate): (47%) of the RDI
  • Vitamin K: (10%) of the RDI
  • Vitamin B6: (8%) of the RDI
  • Manganese: (19%) of the RDI
  • Copper: (12%) of the RDI
  • Zinc: (10%) of the RDI
  • Potassium: (7%) of the RDI
  • Magnesium: (6%) of the RDI

Maintains a healthy heart

Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. The vitamin E, glutathione, and monounsaturated fat found in avocado also help in maintaining a healthy heart.

Lowers cholesterol

Avocado is rich in a compound called beta-sitosterol which has been shown to be effective in lowering cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocado in their diet for 7 days had 17 percent decrease in total cholesterol levels, a 22 percent decrease in both LDL (bad) cholesterol and triglyceride levels, and a 11 percent increase in HDL (good) cholesterol levels.

Controls blood pressure

Avocado is a great source of potassium, which helps support and maintain normal blood pressure. A study published in 2013 showed that having a high potassium intake is linked to reduced blood pressure, which is a major risk factor for heart disease, stroke, and kidney failure.

Prevents cancer

Avocado contains carotenoids and monounsaturated fat, both of which when combined is associated with the reduction of cancer. Avocado also contains glutathione, an antioxidant which helps protect the cells from cancer and the harmful effects of free radicals.

Anti-inflammatory properties

Avocado is rich in monounsaturated fat oleic acid, which has been found to have anti-inflammatory properties [4]. It’s also a good source of vitamin E, another antioxidant vitamin that have anti-inflammatory effects. One study reported in the European Journal of Clinical Nutrition confirmed that vitamin E has anti-inflammatory properties and supplementation can be helpful to people living with inflammatory conditions.

Promotes eye health

Avocados are packed with lutein and zeaxanthin, two carotenoids that help protect and maintain healthy cells in the eyes. A study published in the journal Nutrients found that those eating avocados experienced significant increases in macular pigment density (MPD). Interestingly, the same research team found that avocado consumption provided more than doubled the MPD compared to a lutein/zeeaxanthin supplement. This suggests that the fatty acids (MUFAs) in avocado significantly increase absorption of these key carotenoids over and above the supplement.

Regulates blood sugar

The high levels of monounsaturated fats in avocados can help stop insulin resistance and control blood sugar levels. Furthermore, the soluble fiber in avocados can also help keep blood sugar levels steady.

Increases nutrient absorption

The monounsaturated fatty acids in avocados also support the absorption of fat-soluble vitamins AND fat-soluble antioxidants. One study showed that avocados increased the absorption of carotenoids when consumed with salad and salsa. The study looked at the absorption of alpha-carotene, beta-carotene, and lutein, which were 7.2, 15.3, and 5.1 times higher respectively.

Aids digestion

Due to its high fiber content, consuming avocado is very beneficial for improving digestion, encouraging regular bowel movements and helps in preventing constipation.

Prevents birth defects

Avocado is rich in folate, a B vitamin needed for healthy growth and development. one hundred grams of avocado provides about 23% of the recommended daily value of folate. Folate is very important for healthy pregnancy as it can help prevent birth defects such as spina bifida.

Cures bad breath

Avocado ’s rich, creamy flesh cleanses your mouth when chewed, so it acts like a natural toothbrush. 

How to eat Avocado.

On toast- You can apply pureed avocado in place of nut butters and jam since it adds extra minerals and vitamins.

In guacamoles- Guacamole an avocado-based salad, spread or dip originally from Mexico.

In salad – Since salads can be low in calories, adding avocados can make them a more filling meal.

As a topping- Avocados are a great addition to a number of recipes like, avocado slices are great to top burgers,sandwiches and even pizza.

In smoothies and shakes- Smoothies can be a great meal or snack substitute. You can blend avocado, banana and whole milk. You can add sweetener if you so wish or protein powder to add extra calories for weight gain.

In dessert- In vegan diets,you can use avocado as a substitute for butter or eggs in baking.I.e brownies, chocolate cakes etc

You can try out an avocado snack recipe

Green eggs

Green eggs.


  • 1 large Avocado (whole)
  • 1/2 half Lime
  • 1 pinch Salt
  • 1 pinch Pepper
  • 1 splash Olive Oil
  • 2 slices Whole Bread
  • 1/2 tsps Paprika
  • 1/2 sticks Spring Onion/ coriander leaves.
  • 2 Eggs
  • 1/2 tsp Sesame Seeds


  • Cut the avocado into 2 halves and remove the stone.
  • Remove the flesh from the skin into a bowl.
  • Add the juice of one lime, and a pinch of salt and pepper
  • Mash the avocado. You can use the back of a fork.
  • Put some water in a pot on fire and boil your eggs to your feel( approximately 15mins). You can also choose to break your eggs and fry them as you please.
  • Meanwhile, toast the two slices of bread. Apply the smashed avocado onto the two slices of toast.
  • Mix 2 tablespoons of olive oil with half a teaspoon of paprika and half a teaspoon of sesame seeds.
  • Peel you eggs and slice them into 2 halves and place on top of the toast with avocado. Sprinkle the paprika and sesame seed oil on the fried egg.
  • Top with the finely sliced spring onions or coriander leaves.


Avocados are an outstanding, nutrient-laden crop, many of which are missing in the modern diet. They have a smooth, creamy, fat texture and blend well with other ingredients. So adding the fruit to your diet is fast. Using lemon juice can avoid rapid browning of avocado cuttings.


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.

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healthy weight gain

8 Useful Points for Healthy Weight Gain.

You might have tried unsuccessfully to get bigger prior to that, but it was simply because you were not eating enough food. You may be eating 6 big meals or 3 GIANT meals, or any combination of anything that works for your plan. This is going to be tough for a while because your body isn’t habitual of eating this much food, which means you’ll have to push your limits to eat even when you’re not hungry.

Count your calories

Add at least five hundred extra calories a day it will help you get at least one extra pound in a week. Whatever you are eating right now just add on additional 500 to 600 calories and you will be amazed to see the results.

Get yourself a caloric average for every single day (training day, rest day, etc.) And then eat More than that. If you are still not adding healthy weight, then you are required to eat more than that.

You literally make things easier on your belly by spreading calorie intake over five to six smaller meals throughout the day. You don’t need to overtake it with three hundred plus grams of protein as you might find in fitness magazines – they often prescribe that much protein so that you buy since they ’re branded yet expensive protein powders. But you do not require that much protein.


Milk has always been used as a readily available muscle builder or simply weight gainer for decades. It provides good stability of carbs, proteins, and fats. In addition, milk is always a healthy source of calcium, along with other minerals and vitamins. If you want to add more muscle, milk is a vital and essential source of protein that provides both whey and casein protein. Studies has also shown that when done with weight lifting, milk will help you develop muscle. Studies have also shown that the combination of milk or casein and whey can result in a healthy weight gain compared to other sources of protein.Drink at least one or two glasses with a meal, as a snack, or before and after a workout if you are working out.

Red Meats

Red meats are possibly one of the best food for muscle building. E.g steak which contains around 2-3 grams of leucine per 5-6 ounces. Leucine is the vital key amino acid which your body requires to add new muscle tissue and stimulate muscle protein synthesis. In fact, red meats are one of the largest sources of dietary creatine, which is probably the world’s largest muscle building supplement. These also have more fat and calories than lean meats, allowing you to add weight and extra calories.

In a research, 6 ounces of red meat was added to 100 elderly women’s diets, and resistance training sessions were done almost six days a week. All the women gained fat, an improvement in the significant muscle building hormone, and an rise in strength of 18 percent. Both fatty and lean types of meat are the best protein source, although most calories are provided by fatty meat that can help you gain healthy weight.

Eating before bedtime.

A number of studies show that people who eat before bed are more likely to gain weight. The explanation is much simpler than you might think.

This turns out that people who eat before bed are much more likely to gain weight precisely because a nap time snack is an extra meal and therefore more calories.

Furthermore, night is indeed the time of day when many people probably feel the most hungry. This increases the likelihood that a bedtime snack will end up pushing your calorie intake above your daily calorie needs.

Eating before bed in most situations often leads to weight gain due to habits like eating while watching TV or eating too many extra calories before bed.

Nuts and Nut Butters

Well, Nuts and their butter are an ideal choice if you’re trying to gain healthy weight. Since they are dense in calories, it can quickly add up hundreds of calories in just two handfuls a day as a snack or with a meal.Nut butter can also be mixed in a variety of dishes, or snacks such as yogurts, smoothies and much more. But make sure you pick 100 percent pure nut butter with just a few countable ingredients and no extra oils or added sugar.

Eat more frequently

When it comes to gaining healthy weight then this is one of the most effective ways. When you start introducing extra calories into each meal it’s easy to feel full fast. Changes in food intake might also bring on acne or gastrointestinal issues (be careful to note any potential side effects in your diary).


Carbs are your best friend when you are looking to add weight – rice, oatmeal, sweet potatoes, etc. will help you gain healthy weight.To meet your calorie targets, you can also eat a lot of carbohydrates. You can get away with eating less healthy things like pasta, bread, and even snack food ON OCCASION, but most of the days try to avoid those things. Whenever possible, every meal should have vegetables so that your body can adjust all these calories properly as they move through your body. In addition, eating plenty of healthy oils in your meals (olive oil, coconut oil) will easily help you achieve your daily calorie targets too, and eating plenty of nuts (high fat, high calorie). There are some helpful exercises in addition to food that will help you get healthierweight.


Compound exercises should also be your friend, tension is placed on the weight gain portion. Follow these simple yet effective steps above, and you’ll gain a healthy weight.

However, if you’re not working well, you’ll end up getting really fat and not getting a healthy weight. That’s where the exercise comes in! Work on complex,compound movements involving as many muscles as possible: overhead press, bench press, squats, pull up, deadlifts, dips, chin ups.

Do these exercises daily and focus on getting as good with each of them as possible. Okay, right now, you don’t have to think about isolation movements such as shoulder shrugs, triceps extensions, bicep curls or crunches. All of the compound exercises listed here use your body’s every single muscle, and when you overload your body with calories and protein, those muscles will eventually grow.

Do you have extra tips and tricks that can help with faster weight gain? I’d appreciate your input, so leave a comment below!

healthy weight gain Recipes

4 Fantastic Traditional Christmas Treats-Healthy Weight Gain.

Christmas is around the corner and its normally different from any other holiday for its fantastic legends and distinctive traditions, jam-packed with things to do and people to visit there is always a delicious selection of foods that comes around with the festive season. A time when we often over-indulge – in both food and drink – there are numerous traditional meals and fares that we look forward to eating each year that should be healthy.

Christmas cake is one item carefully prepared in advance in order to allow the flavours to soak in nicely, a type of fruitcake it’s enjoyed all over the world and can be light or dark, sticky-wet, crumbly and moist, light or heavy, leavened or unleavened, available in every shape and size and decorated with marzipan, icing, and glazing, dusted with icing sugar, or simply left plain. If there’s icing on the top of the cake it’s often adorned with a greeting or decorated with images of fir trees or Santa. Sometimes sixpences are hidden inside, with Christmas puddings too, as a good luck charm to whoever finds it in their slice.

Traditional light fruit cake.

  • 400 gms self raising flour
  • 1cup brown sugar with molasses
  • 300 gms margarine/salted butter
  • 6 eggs1 tsp vanilla extract
  • 1 tsp spice (cardamom)
  • 200 gms mixed fruit (raisins, sultanas, orange peel, red & green)


  • Pre- heat your oven at 180 degrees and prepare your baking tin.
  • In a mixing bowl mix margarine and sugar until fluffy.
  • Add the eggs one by one to the mixture and keep mixing.
  • Add the spice(cardamom) and mix well.
  • Add the flour and fold in to the batter.
  • Fold in the mixed fruit, which you previously dusted with flour to prevent them from sinking on the bottom the cake.
  • Pour your mixture into your baking tin and bake for 50 minutes until screwer comes out clean.
  • Once its cooled, wrap it and eat it the following day.

Gingerbread is another delicious favorite at this time and popular all over the world, made in thousands of homes in the UK alone it’s often fashioned into gingerbread men, houses and cookies to be devoured by all the family. Gingerbread is made from sugars and spices that were introduced to Europe by soldiers returning from the Middle East after the Crusades and became popular as a treat in the 19th century, an indulgence enjoyed for its sweetness and distinct ginger taste.

My chocolate gingerbread cake

200 g brown sugar
4 eggs, medium size
1 cup groundnuts
15 g gingerbread spice mix
1/2 tbsp cinnamon
25 g candied lemon peel
1/2 tsp lemon peel
dark chocolate or 1tbsp cocoa


  • Mix the eggs and brown sugar until foamy.
  • Chop the lemon peel finely into tiny pieces(or grate the lemon peels).
  • Add the other ingredients starting with the spices and lemon peel, mix thoroughly. Then add the candied lemon peel, cinnamon, cocoa and the groundnuts.
  • Stir in the boiling water and mix or blend into a creamed mixture and pour into your baking tin.
  • Pre heat the oven to 180 °C.
  • Bake for 40 minutes until a toothpick inserted in the center comes out clean.
  •  Let it cool.

Eggnog is an interesting mix of ingredients and an old holiday tradition literally meaning ‘eggs inside a small cup’. A drink with a long history it’s been enjoyed as a festive beverage in England for hundreds of years, although its structure has altered considerably from the original recipe. Typical grog ingredients include milk, sugar, cream and eggs and a spirit, but recipes differ depending on the country you are in, and modern recipes of eggnog can incorporate really unexpected ingredients such as ice cream.

Traditional Simple Eggnog

Homemade Eggnog.


  • 3 cups whole milk
  • 3 cinnamon sticks
  • 5 eggs separated
  • 1 cup heavy or double cream
  • 1 vanilla bean pod, split and seeds removed
  • 1 teaspoon freshly grated nutmeg, plus more for garnishing.
  • 2/3 cup granulated sugar 
  • 3/4 cup Dark Rum, or bourbon


  • In a sufuria, mix milk, cream, vanilla seeds,cinnamon, vanilla bean and nutmeg. Bring to boil over a medium heat. Once it’s boiling, remove from the heat and allow to steep.
  • In a large mixing bowl, beat egg yolks and sugar until well mixed and thick ribbons form when the whisk is lifted.
  • Slowly whisk in the milk and continue mixing until the mixture is well combined and smooth.
  • Add rum or bourbon and stir.
  • Refrigerate overnight or for up to 3 days.
  • Before serving, beat the egg whites in a large mixing bowl until fine soft peaks form.
  • Gently fold into the eggnog until combined.
  • Serve and garnish with freshly grated nutmeg.

Mince pies are an essential part of the season consumed by kids and adults alike. They’re made from minced fruit, not meat, and a mixture of nuts and mixed spices, normally nutmeg and cinnamon, including raisins, sultanas, candied citrus peel, apricots, apples and glace cherries. A well-known favourite food of Santa’s, its traditional to leave a few pies out for him on Christmas Eve night to say thanks for the gifts and set him on his way refreshed. Eaten specifically at this time of year since the 16th century it’s said to be lucky to eat one mince pie a day for the 12 days and with the first one a wish should always be made.

Homemade Fruit Mince Pies

Homemade fruit mince pies.


  • 2 cups mixed dried fruits(sultanas,raisins etc)
  • 1 cup brown sugar
  • 2 tbsp brandy
  • 75g icing sugar, plus extra for dusting
  • 50gms finely chopped Slivered almonds
  • 100g cold butter cut into cubes
  • 1 egg, separated
  • 3 tsp grated lemon rind
  • 1tbsp lemon juice
  • 1 tsp mixed spices
  • 1 tsp cinnamon

Pastry Ingredients

  • 250g plain flour, plus extra for dusting
  • 1/3 a cup caster sugar
  • 1 egg yolk
  • 2 tsp iced water
  • 150g chilled butter cut into cubes


  • Put your dried fruits in a bowl and add the brown sugar, almond, butter, brandy, lemon rind, lemon juice, cinnamon and mixed spice.Cover the bowl with plastic wrap and set aside overnight, stirring occasionally, to macerate.
  • Then transfer the mixed fruit into a fine sieve over a bowl and stir to remove any excess liquid.
  • To prepare the pastry, place the flour, sugar and butter in the food processor bowl and process until mixture resembles fine breadcrumbs.
  • Add egg yolk and water, and continue processing until the mixture just starts to come together.
  • Turn onto a clean work surface. Shape into a disc. Cover with plastic wrap. Place in the fridge for 20 minutes to rest.
  • Preheat your oven to 180C.
  • Roll out the pastry on a lightly floured surface to about 5mm thickness. Use an 8.5cm-diameter round pastry cutter to cut 16 discs from the pastry. Use a 5cm-diameter star-shaped pastry cutter to cut 16 stars from the remaining pastry.
  • Line sixteen (16) (1/3-cup) capacity muffin pans with pastry discs you made.Divide the fruit mince among the pastry cases.
  • Cover with pastry stars. Brush the stars lightly with the egg and sprinkle with caster sugar.
  • Bake for 25 minutes or until light golden. Set the pans aside for 5 minutes to cool before transferring to a wire rack for complete cooling.


Christmas is one of the most festive christian holiday that brings together families. The common Christmas celebration customs include gift-giving, sending holiday cards, Christmas trees and decorations, caroling, a feast and church celebrations. For those feasts consider trying out the recipes above.

Do you want to get more of our festive recipes? Sign up to Healthy Weight Gain.

Exercises healthy weight gain

Home Workout: It’s Not as Difficult as You think.

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.

Weight gain home workouts
Home gym with dumbbells, bench etc. For your home work outs.

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.

  1. 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.

2. Dumbbells

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.

3. Bench

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…

  • Calf Jumps

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!

How to do jumping squats.
  • Jumping Squats.

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!

  • Crawls.

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!

Spider man crawls.
  • Drag Curls

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

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.

Protein shakes.

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!

healthy weight gain


Cape gooseberries also known as physalis peruviana

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.

  • Calories 74.2
  • Energy (53kcal)
  • 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 physalis peruviana 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.

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.

Also read: 9 Health benefits of Custard Apple.


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

Your Stress-Busting Diet

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 is a nutritious fruit with healthy fats.

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 helps in Healthy weight gain as well as a de-stressor when eaten in moderation.

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.

Healthy snacking helps you meet your daily calories as you try to gain weight. Walnuts make a good snack as a stress buster.

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.

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.