top 6 BEST NATURAL alternatives of sugar

COCONUT SUGAR

Coconut sugar is made of coconut and is 100% natural and a healthy alternative to sugar. It has a lower glycemic index than table sugar. Other than table sugar, i.e, empty calories, it has minerals like iron, zinc, potassium, calcium and antioxidants. It contains a fiber called inulin, that helps in maintaining gut health, improves digestion. Coconut sugar is a better option against table sugar.

DATE SUGAR

Date sugar is extracted from dates. Dates have an excellent nutrition profile. They are rich in vitamins minerals, fibers and antioxidant. Date sugar improve digestion as they have a considerable amount of fiber in them. Helps in preventing Alzheimer’s disease, tastes good, keeps blood sugar in control, promotes bone health. So make it a part of your diet.

ROCK SUGAR

This alternative of table sugar is extensively used in the Indian subcontinent. It has some miraculous health benefits. So, used in the ayurvedic medicines. It has a nice flavour and you can even enjoy it raw. Greatly enhances digestion, acts as an energy booster, provides relief from cough. Try this and you will love it.

STEVIA

Stevia is a great alternative to table sugar and is one of the most popular choice of the fitness freaks. It has almost zero calories. It helps in lowering LDL(bad) cholesterol and increases HDL (good) cholesterol in the body.

JAGGERY

Jaggery is obtained by boiling raw sugar cane juice. Helps in preventing constipation by improving digestion. It activates the digestive enzymes in our body. Everyone should eat a piece of jaggery after a meal. It is loaded with minerals like zinc, selenium and antioxidants that fight free radical reactions. It has less calories than table sugar and has a unique taste. Extensively used in Ayurveda, it is a good immunity booster.

HONEY

Honey is probably the first sweetener used by mankind and has plethora of benefits. It is antibacterial and antifungal properties, a good source of antioxidants. Some types of honey have almost the same antioxidants as fruits. Promotes weight loss and helps in reduction of belly fat. Always prefer pure, unprocessed, natural honey.

TOP 10 FOODS RICH IN OMEGA 3

CHIA SEEDS

The same seeds that made chia pet famous are a natural source of Omega-3. Just 1ounce (28 gm)give give you 5 grams of ALA. You can easily at this nutty-testing seeds to just about anything.

ANCHOVIES

A 20 gram pile of fresh anchovies contains 300 milligrams of Omega -3, a significant chunk of your recommended daily intake. According to the journal of the American medical association, weekly consumption of 1-2,3 ounce servings of oily fish leads to 36% lower likelihood of dying form heart disease.

SARDINES

The EPA and DHA in sardines is extremely concentrated, and will help lower your triglyceride and cholesterol levels. These funny little fish for extremely rich in vitamin B12:less than 100 grams provides more than 300% of your daily needs.

DRIED BUTTERNUTS

With a whopping 10463 milligrams of Omega-3 fatty acid for serving of 120 gram, dried butternuts are great for anyone looking to improve their heart health. That same serving will also content 12.5 grams of monounsaturated fat,which promotes healthy cholesterol level.

SALMON

Perhaps the best known source of Omega-3 fatty acids, Salmon is a great source of nutrients and good fats. Salmon is one of the most heart healthy fish out there others, such as formed tilapia, content more and unhealthy fatty acids.

FLAXSEED OIL

At least half of the content of this oil comes from its Omega -3 fatty acids.it’s also an effective natural treatment for or constipation.These acids are ALA, which is different form eicosapentaenoic acid , or EPA and docosahecaenoic acid or DHA.

CABBAGE

Cabbage contains 40 milligram of Omega-3 fatty acids per serving, complemented by 30.3 milli grams of Omega-6 fatty acids modest but appreciated additions to any salad. It is a good source of iron,calcium and magnesium and an even better source of potassium and manganese.

CAVIAR

A single tablespoon of caviar contains 1 gram of Omega-3 fatty acids. It contains various amounts of many vitamins namely vitamin A, B2, B6, B12, B44, C, and D. so it’s best to limit your intake to 30 to 50 grams per serving.

WALNUTS

Among the many benefits of walnuts is there impressive Omega-3 content. The kind of Omega-3 in walnuts is called Alpha-linolenic acid, or ALA , and has anti inflammatory properties.Walnuts contain lots of antioxidants,and may help prevent prostate and breast cancer.

HEMP SEEDS

The content both Omega-3 and Omega-6 essential fatty acids not to mention all 9 essential amino acids. comprises 33% of the hemp seed. While Omega-3 and 6 fatty acids make of 35% of its content.

BENEFITS of fish oil FOR BODY BUILDING

Fish oil is a famous supplement consumed trough tout the world. Body builders take fish oils for its anti-inflammatory properties and it is a great source of omega-3 fatty acids. Some people take it for general health.

Fish oil is the fat extracted from fish tissues of commonly used fishes like tuna, mackerel etc. More than 20% in fish oil is omega-3 fatty acids. It is also rich in vitamin A,D.

Benefits of fish oil for body builders

1. Fish oil reduces inflammation in muscle cells, reducing muscle soreness caused after resistance training.
2. Improves range of motion and increases muscle strength due to its anti inflammatory properties. So, the overall workout performance is improved.
3. Protects from muscle loss in old ages. Studies show that resistance training along with supplementation of fish oil maintains muscle mass in old ages.
4. Helps in weight loss.

There are numerous health benefits of taking fish oil

1. Promotes heart health by decreasing the level of bad cholesterol in the body.
2. Promotes eye health.
3. Makes skin healthy and improves damaged skin.
4. Supports brain health.
5. Improves bone health.

Fish Oil Dosage

There is no daily recommended dosage of fish oil. Since fish oil is mainly consumed for omega-3 fatty acid. So the daily recommended intake

For Women – 1100mg

For Men – 1600mg

Take the supplement 30 mins after meal. You get omega-3 fatty acid from your diet. Flax seeds, fatty fish, walnuts are also good sources of omega fatty acids.

Fish oil is a safe and healthy supplements with great benefits. Rich source of vitamins and omega-3 fatty acids. So, you should include them in your diet plan.

top 10 super foods for muscle growth

MANGO

Loaded with vitamins, minerals, antioxidants, mango is truly a super food. Native to the India, the king of fruits provides of plethora of the benefits. It helps in digestion, boosts immunity, fights free radicals in the body, speeds up muscle recovery, aids weight loss, lowers the level of bad cholesterol, provides energy and boosts performance in the gym when consumed before workout. Rich in fibers promoting gut health.

EGGS

Eggs are most inexpensive source of high quality protein. Eggs are incredible when it comes to nutrition. Eggs are rich in vitamins and minerals like selenium, zinc, copper, iron, vitamin D, A, E, K, B6, B12. So, you getting so much out of a single egg. Eggs boost testosterone and the increase the levels of healthy cholesterol in the body. Some eggs even have Omega 3 fatty acids in them. Eggs are feeling and so you will be eating fewer calories, helping in weight loss.

CHICKEN

When it comes to protein, chicken comes first. Chicken is a lean meat with high nutritional value. Chicken breast is a perfect source of protein as it contains only protein and no fats. Eating chicken regularly helps in losing weight. It is a good source of calcium and phosphorus, increases the bone mineral density and reduces the chance of arthritis. The perfect super food, should be definitely included in your diet.

SALMON

Salmon is a treasure of nutrients. Loaded with vitamins A, E, D, K, improve bone health, boosts muscle repair, perfect for eyes, regulates metabolism. Salmon is very good for the brain, improves memory. It has anti-inflammatory properties and thus, provides a healthy skin. Rich source of Omega 3 fatty acids, helps in testosterone production, lubricates the joints. High in protein, low in saturated fats, salmons are friendly to weight loss. A super food, consume at least twice a week.

COTTAGE CHEESE

Cottage cheese is a protein rich nutritious food with numerous health benefits. Consumed in varieties of recipes throughout the world. It is rich in slow digesting casein protein. Rich in folate, helping in production of red blood cells. Improves digestion, and promotes bone health as it is rich in calcium, and phosphorus. Maintains healthy blood sugar levels. Cottage cheese is a great alternative to meat for vegetarians. It is cheap and easily available.

BANANA

A powerhouse of nutrients, bananas are the most commonly used fruit in the world. Every nation has its own way to use this super food. Banana is loaded with fiber both soluble and insoluble. So, it is perfect for maintaining a healthy gut. Banana promotes digestion, building up metabolism. Banana are high in potassium. This mineral is known for its numerous health benefits, it helps in regulating heartbeat, contains blood pressure, enhances brain power. High in iron content and can be used for both weight gain and weight loss, enhance workout performance.

LENTILS

Lentils are one of the most nutrition dense foods in the planet. But are often ignored. They are cheap source of almost every kind of Nutrients. Lentils are made of over 25% protein, making an excellent meat alternative. A cup of cooked lentils provides almost every important nutrient required by our body. High in fiber and low in fat making them great for anyone who is targeting the muscles. A great choice for vegans.

YOGURT

Yogurt contains nearly every nutrient that our body needs. Extremely rich in calcium, just one server provides half of the daily requirement for calcium. Yogurt is high in protein. Yogurt increases the good bacteria in the gut. Yogurt helps in decreasing the fat percentage in the body.

ALMONDS

Almonds are the choice of people who want a fit and healthy lifestyle and for those are working on there muscles. Good source of protein, vitamin E, healthy fats, has a significant role in many desserts everywhere. Almonds are very high in calcium, even higher than milk. Almonds should be a part of your diet plan.

RED RICE

Red rice is a less known super food that has been introduced to the world recently but has been used in Asian countries since ages. Red rises 10 times more antioxidants then brown rice. It is rich in essentials like iron, vitamins, and fiber. Red rice enhances the production of red blood cells in our body, has a decent amount of protein in it and is a staple food in some places. Promotes weight loss, skin friendly, good for diabetes, easy to cook and can be enjoyed in a variety of ways.

Top 10 Fruits For Muscle Growth

RASPBERRIES

Raspberries make a great smoothie ingredients, but they are also loaded with flavonoids, antioxidants,and yummy micro nutrients that sustained muscle health. Add raspberries to your muscle building fruit list to keep strong and fit.

STRAWBERRIES

Great as an ingredient in a pre-workout smoothie, strawberries have flavonoids that are good for you.strawberries are a healthy snack that will help to sustain muscle mass while keeping you satiated.

BANANAS

A good choice for a muscle building breakfast, bananas are loaded with power-packed potassium that is essential to muscle formation and maintenance.bananas helps to keep glycogen levels stable, preventing muscle breakdown.

MELON

Melons are a summer time favorite and easy accessible in summer. A fast digesting carbohydrates,melons are a great choice for muscle building.

PINEAPPLE

Pineapples are a member of the the bromeliad family a plant family that is known for their antioxidants, anti-inflammatory properties and vitamins. Eat a cup of diced pineapple after your workout to boost muscles recovery and overall health.

APPLES

Any serious bodybuilder knows that an apple a day will help you to stay clean and fit. Apples content polyphenols, micro nutrients that enhance cardiovascular behavior and cell function.

WATERMELON

Watermelon is loaded with citrulline, an amino acid that is converted to arginine, which increase blood circulation, aiding in the development and maintenance of muscle mass.

GRAPEFRUIT

One study showed that people who consumed grapefruit(juice or whole fruit) for breakfast tended to be thinner and leaner than their non-grapefruit eating counterparts.

CHERRIES

These small gems are loaded with explosive nutrients and powerful antioxidants.opt for a handful of sweet red cherries after a workout to boost muscle recovery time and reduce inflammation.

ORANGES

Eat and orange about 30 minutes before your workout to blast free radicals and toxins. The vitamin C in an orange guards the nitric oxide in your system from being depleted. nitric oxide supports blood flow, helping to build and maintain muscle mass.

TOP 10 FOODS RICH IN GLUTAMINE FOR MUSCLE BUILDING AND RECOVERY

EGGS

SERVING – 1 large boiled egg

GLUTAMINE – 8 GM

CHICKEN BREAST

SERVING – 100 GM

GLUTAMINE – 4.3 GM

MILK

SERVING – 1 CUP

GLUTAMINE – 1.7 GM

RED MEAT

SERVING – 100 GM

GLUTAMINE – 3.7 GM

MOZZARELLA CHEESE

SERVING – 100 GM

GLUTAMINE – 6 GM

NUTS

SERVING – 100 GM

GLUTAMINE – 5 GM

BLACK BEANS

SERVING – 1 CUP

GLUTAMINE – 2.4 GM

LENTILS

SERVING – 1 CUP

GLUTAMINE – 2.8 GM

SOY MILK

SERVING – 1 CUP

GLUTAMINE – 2.8 GM

MUSHROOMS

SERVING – 100 GM

GLUTAMINE – 18 GM

top 10 best foods to boost testosterone levels NATURALLY

EGGS

According to studies eggs are rich in healthy cholesterol. the healthy cholesterol are the building blocks of testosterone.

OYSTERS

Oysters are an excellent in boosting testosterone levels as they are rich in zinc. It contains many trace elements like copper, selenium, magnesium and vitamin D that boosts testosterone levels naturally.

BUTTER

Butter is rich in healthy saturated fats that the body uses for creating testosterone hormone. It contains some fat soluble vitamins like vitamin D, K2, A, E that are essential for the production of testosterone.

RED GRAPES

Red grapes are rich in a compound called resveratrol, that helps in increasing hormonal levels and enhances sperm production. Resveratrol is an anti oxidant that protects the cells from free radicals and toxins.

CRUCIFEROUS VEGETABLES

These include broccoli, cauliflower, cabbage etc. contains a compound called Diindolemethly, which is an anti-estrogen compound. thus, it lowers the estrogen levels to increase testosterone.

OLIVE OIL

Olive oil is rich in monounsaturated fats that boosts testosterone production. It is also rich in anti oxidants that protect the cells from free radical damage. Olive also contains anti-inflammatory properties.

MUSHROOMS

It prevents the production of enzyme known as aromatase. this enzyme converts androgen hormones to estrogen hormones that minimizes testosterone.

GARLIC

Garlic as a compound known as allicin. It decreases the level of cortisol(stress hormone) in the body. Decreasing cortisol amplify the use of testosterone effectively.

POMEGRANATE

It helps in increasing sperm count as well as improves the semen quality. Studies show that drinking pomegranate juice for 2 weeks increases testosterone levels by 24%.

BEANS

Beans include the kidney beans, white beans, black beans, common beans etc. are rich in vitamin D, zinc. It helps to boosts testosterone level.

TOP 10 BEST CHEAPEST PROTEIN SOURCE

TOFU

TOFU

1 SERVING= 100 GM

PROTEIN-15 GM

CARBOHYDRATES- 15 GM

FATS- 15 GM

FISH(SALMON, TILAPIA)

TILPIA

SALMON

1 SERVING=100 GM

PROTEIN- 25 GM

PANEER( COTTAGE CHEESE)

PANEER

1 SERVING=100 GM

PROTEIN- 18 GM

CARBOHYDRATES- 1 GM

FATS- 20 GM

CHICKEN BREAST

CHICKEN BREAST

1 SERVING=100 GM

PROTEIN- 25 GM

LEGUMES

LEGUMES

1 SERVING=100 GM

PROTEIN- 15 GM

CARBOHYDRATES- 40 GM

DIETARY FIBER- 11 GM

MILK

MILK

1 SERVING= 500 ML

PROTEIN- 18 GM

EGG WHITE

EGG WHITE

1 SERVING= 1 EGG WHITE

PROTEIN- 3-4 GM

PEANUTS

PEANUT

1 SERVING= 28 GM

PROTEIN- 7 GM

HEALTHY FATS- 14 GM

LENTILS

LENTILS

1 SERVING=100 GM

PROTEIN- 18 GM

CARBOHYDRATES- 40 GM

DIETARY FIBER- 9 GM

SOY CHUNKS

SOY CHUNK

1 SERVING= 50 GM

PROTEIN- 25 GM

CARBOHYDRATES- 15 GM

FATS-10 GM