20 Common Foods With the Most Antioxidants


Editor's Note: USDA scientists analyzed antioxidant levels in more than 100 different foods, including fruits and vegetables. Each food was measured for antioxidant concentration as well as antioxidant capacity per serving size. Cranberries, blueberries, and blackberries ranked highest among the fruits studied. Beans, artichokes, and Russet potatoes were tops among the vegetables. Pecans, walnuts, and hazelnuts ranked highest in the nut category.
USDA chemist Ronald L. Prior says the total antioxidant capacity of the foods does not necessarily reflect their health benefit. Benefits depend on how the food's antioxidantsare absorbed and utilized in the body. Still, this chart should help consumers trying to add more antioxidants to their daily diet.
RankFood itemServing sizeTotal antioxidant capacity
per serving size
1Small Red Bean (dried)Half cup13,727
2Wild blueberry1 cup13,427
3Red kidney bean (dried)Half cup13,259
4Pinto beanHalf cup11,864
5Blueberry (cultivated)1 cup9,019
6Cranberry1 cup (whole)8,983
7Artichoke (cooked)1 cup (hearts)7,904
8Blackberry1 cup7,701
9PruneHalf cup7,291
10Raspberry1 cup6,058
11Strawberry1 cup5,938
12Red Delicious apple1 whole5,900
13Granny Smith apple1 whole5,381
14Pecan1 ounce5,095
15Sweet cherry1 cup4,873
16Black plum1 whole4,844
17Russet potato (cooked)1 whole4,649
18Black bean (dried)Half cup4,181
19Plum1 whole4,118
20Gala apple1 whole3,903

WebMD Public Information from the United States Department of Agriculture
Reviewed by Charlotte E. Grayson Mathis, MD on April 01, 2005
SOURCE: http://www.webmd.com/food-recipes/20-common-foods-most-antioxidants

TOP 10 FACTS ABOUT 2015



1. The United Nations has declared 2015 to be the International Year of Light and the International Year of Soils.
2. The Year of Light commemorates the centenary of Einstein’s formulation of the Theory of General Relativity which predicted that light is deflected by gravity.
3. This year is the 800th anniversary of King John issuing the Magna Carta at Runnymede in 1215.
4. It is the 600th anniversary of England’s defeat of the French at the Battle of Agincourt in 1415…
5. …and it’s the 200th anniversary of Wellington’s defeat of Napoleon at Waterloo in 1815.
6. In 1815, Humphrey Davy invented the miners lamp.
7. Nelson’s mistress Emma Hamilton was born 250 years ago in 1765 and died 200 years ago in 1815.
8. Isaac Asimov’s story Runaround, in which he set out the three Laws of Robotics, is set in 2015.
9. Stanley Matthews, Norman Wisdom, Ingrid Bergman, Orson Welles, and Frank Sinatra were all born 100 years ago.
10. This is also the bicentenary of the opening of the world’s first commercial cheese factory, in Switzerland in 1815.

SOURCE:
http://www.express.co.uk/life-style/top10facts/549611/Top-10-facts-about-2015

45 BEST HEALTH TIPS EVER!!

45 best health tips ever

We've done the legwork for you and here they are: the 45 best health tips. Give yourself a boost.

29
We've done the legwork for you and here they are: the 45 best health tips. Make that 46 - taking the time to read this tops the list.

1. Copy your kitty: Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.
2. Don’t skip breakfast. Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, wholewheat toast, and a boiled egg.
3. Brush up on hygiene. Many people don't know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes.

This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don't need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.
4. Neurobics for your mind. Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain's own biochemical pathways and to bring new pathways online that can help to strengthen or preserve brain circuits.

Brush your teeth with your ‘other’ hand, take a new route to work or choose your clothes based on sense of touch rather than sight. People with mental agility tend to have lower rates ofAlzheimer's disease and age-related mental decline.
5. Get what you give! Always giving and never taking? This is the short road to compassion fatigue. Give to yourself and receive from others, otherwise you’ll get to a point where you have nothing left to give. And hey, if you can’t receive from others, how can you expect them to receive from you?

Read: Mind aerobics
6. Get spiritual. A study conducted by the formidably sober and scientific Harvard University found that patients who were prayed for recovered quicker than those who weren’t, even if they weren’t aware of the prayer.
7. Get smelly. Garlic, onions, spring onions and leeks all contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections. Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.
8. Knock one back. A glass of red wine a day is good for you. A number of studies have found this, but a recent one found that the polyphenols (a type of antioxidant) in green tea, red wine and olives may also help protect you against breast cancer. It’s thought that the antioxidants help protect you from environmental carcinogens such as passive tobacco smoke.
9. Bone up daily. Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.
10. Berries for your belly. Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.
11. Curry favour. Hot, spicy foods containing chillies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising. But go easy on the lamb, pork and mutton and the high-fat, creamy dishes served in many Indian restaurants.
12. Cut out herbs before ops. Some herbal supplements – from the popular St John's Wort and ginkgo biloba to garlic, ginger, ginseng and feverfew – can cause increased bleeding during surgery, warn surgeons. It may be wise to stop taking all medication, including herbal supplements, at least two weeks before surgery, and inform your surgeon about your herbal use.
13. I say tomato. Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads.

The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma andchronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day.
14. Eat your stress away. Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves.

Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.
15. Load up on vitamin C.We need at least 90 mg of vitamin C per day and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day. So hit the oranges and guavas!
16. No folly in folic acid. Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran.
17. A for Away. This vitamin, and beta carotene, help to boost immunity against disease. It also assists in the healing process of diseases such as measles and is recommended by the WHO. Good natural sources of vitamin A are kidneys, liver, dairy products, green and yellow vegetables, pawpaw, mangoes, chilli pepper, red sorrel and red palm oil.
18. Pure water. Don’t have soft drinks or energy drinks while you're exercising. Stay properlyhydrated by drinking enough water during your workout (just don't overdo things, as drinking too much water can also be dangerous).

While you might need energy drinks for long-distance running, in shorter exercise sessions in the gym, your body will burn the glucose from the soft drink first, before starting to burn body fat. Same goes for eating sweets.
19. GI, Jane. Carbohydrates with a high glycaemic index, such as bread, sugar, honey and grain-based food will give instant energy and accelerate your metabolism. If you’re trying to burn fat, stick to beans, rice, pasta, lentils, peas, soya beans and oat bran, all of which have a low GI count.
20. Mindful living. You've probably heard the old adage that life's too short to stuff a mushroom. But perhaps you should consider the opposite: that life's simply too short NOT to focus on the simple tasks. By slowing down and concentrating on basic things, you'll clear your mind of everything that worries you.

Really
 concentrate on sensations and experiences again: observe the rough texture of a strawberry's skin as you touch it, and taste the sweet-sour juice as you bite into the fruit; when your partner strokes your hand, pay careful attention to the sensation on your skin; and learn to really focus on simple tasks while doing them, whether it's flowering plants or ironing your clothes.
21. The secret of stretching. When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don't bounce or force yourself into an uncomfortable position.
22. Do your weights workout first. Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it.

Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore.
23. Burn fat during intervals. To improve your fitness quickly and lose weight, harness the joys of interval training. Set the treadmill or step machine on the interval programme, where your speed and workload varies from minute to minute. Build up gradually, every minute and return to the starting speed. Repeat this routine. Not only will it be less monotonous, but you can train for a shorter time and achieve greater results.
24. Your dirtiest foot forward. If your ankles, knees, and hips ache from running on pavement, head for the dirt. Soft trails or graded roads are a lot easier on your joints than the hard stuff. Also, dirt surfaces tend to be uneven, forcing you to slow down a bit and focus on where to put your feet – great for agility and concentration.
25. Burn the boredom, blast the lard. Rev up your metabolism by alternating your speed and intensity during aerobic workouts. Not only should you alternate your routine to prevent burnout or boredom, but to give your body a jolt.

If you normally walk at 6.5km/h on the treadmill or take 15 minutes to walk a km, up the pace by going at 8km/h for a minute or so during your workout. Do this every five minutes or so. Each time you work out, increase your bouts of speed in small increments.
26. Cool off without a beer. Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer.
27. ‘Okay, now do 100 of those’. Instead of flailing away at gym, enlist the help – even temporarily – of a personal trainer. Make sure you learn to breathe properly and to do the exercises the right way. You’ll get more of a workout while spending less time at the gym.
28. Stop fuming. Don’t smoke and if you smoke already, do everything in your power to quit. Don’t buy into that my-granny-smoked-and-lived-to-be-90 crud – not even the tobacco giants believe it. Apart from the well-known risks of heart disease and cancer, orthopaedic surgeons have found that smoking accelerates bone density loss and constricts blood flow. So you could live to be a 90-year-old amputee who smells of stale tobacco smoke. Unsexy.
29. Ask about Mad Aunt Edith. Find out your family history. You need to know if there are any inherited diseases prowling your gene pool. According to the Mayo Clinic, USA, finding out what your grandparents died of can provide useful – even lifesaving – information about what’s in store for you. And be candid, not coy: 25% of the children of alcoholics become alcoholics themselves.
30. Do self-checks. Do regular self-examinations of your breasts. Most partners are more than happy to help, not just because breast cancer is the most common cancer among SA women. The best time to examine your breasts is in the week after your period.
31. My smear campaign. Have a pap smear once a year. Not on our list of favourite things, but it’s vital. Cervical cancer kills 200 000 women a year and it’s the most prevalent form of cancer among black women, affecting more than 30 percent.

But the chances of survival are nearly 100 percent if it’s detected early. Be particularly careful if you became sexually active at an early age, have had multiple sex partners or smoke.
32. Understand hormones. Recent research suggests that short-term (less than five years) use of HRT is not associated with an increase in the risk of breast cancer, but that using it for more than ten years might be. Breast cancer is detected earlier in women using HRT, as they are more alert to the disease than other women.
32. Beat the sneezes. There are more than 240 allergens, some rare and others very common. If you’re a sneezer due to pollen: close your car’s windows while driving, rather switch on the internal fan (drawing in air from the outside), and avoid being outdoors between 5am and 10 am when pollen counts are at their highest; stick to holidays in areas with low pollen counts, such as the seaside and stay away from freshly cut grass.
33. Doggone. If you’re allergic to your cat, dog, budgie or pet piglet, stop suffering the ravages of animal dander: Install an air filter in your home.

Keep your pet outside as much as possible and brush him outside of the home to remove loose hair and other allergens. Better yet, ask someone else to do so.
34. Asthma-friendly sports. Swimming is the most asthma-friendly sport of all, but cycling, canoeing, fishing, sailing and walking are also good, according to the experts.

Asthma need not hinder peak performance in sport. 1% of the US Olympic team were asthmatics – and between them they won 41 medals.
35. Deep heat. Sun rays can burn even through thick glass, and under water. Up to 35% of UVB rays and 85% of UVA rays penetrate thick glass, while 50% of UVB rays and 75% of UVA rays penetrate a meter of water and wet cotton clothing.

Which means you’ll need sunscreen while driving your car on holiday, and water resistant block if you’re swimming.
36. Fragrant ageing. Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young. These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself.
37. Sunscreen can be a smokescreen. Sunscreen is unlikely to stop you from being sunburned, or to reduce your risk of developing skin cancer. That’s because most people don’t apply it properly, and stay in the sun too long.

The solution? Slather on sunscreen daily and reapply it often, especially if you’ve been in the water. How much? At least enough to fill a shot glass.
38. Laugh and cry. Having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.
39. It ain’t over till it’s over. End relationships that no longer work for you, as you could be spending time in a dead end. Rather head for more meaningful things. You could be missing opportunities while you’re stuck in a meaningless rut, trying to breathe life into something that is long gone.
40. Strong people go for help. Ask for assistance. Gnashing your teeth in the dark will not get you extra brownie points. It is a sign of strength to ask for assistance and people will respect you for it. If there is a relationship problem, the one who refuses to go for help is usually the one with whom the problem lies to begin with.
41. Save steamy scenes for the bedroom. Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better.

Apply moisturiser while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturised too.
42. Here’s the rub. Improve your circulation and help your lymph glands to drain by the way you towel off. Helping your lymph glands function can help prevent them becoming infected.

When drying off your limbs and torso, brush towards the groin on your legs and towards the armpits on your upper body. You can do the same during gentle massage with your partner.
43. Sugar-coated. More than three million South Africans suffer from type 2 diabetes, and the incidence is increasing – with new patients getting younger. New studies show this type of diabetes is often part of a metabolic syndrome (X Syndrome), which includes high blood pressure and other risk factors for heart disease.

More than 80% of type 2 diabetics die of heart disease, so make sure you control your glucose levels, and watch your blood pressure and cholesterol counts.
44. Relax, it’s only sex. Stress and sex make bad bedfellows, it seems. A US survey showed that stress, kids and work are main factors to dampen libido. With the advent of technology that allows us to work from home, the lines between our jobs and our personal lives have become blurred.

People work longer hours, commutes are longer and work pervades all aspects of our lives, including our sexual relationships. Put nooky and intimacy on the agenda, just like everything else.
45. Good night, sweetheart. Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems.

Source:http://www.health24.com/Medical/Flu/Health-tips/45-best-health-tips-ever-20120721

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SOURCE:
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MONEY LESSONS FROM RIZAL AND OTHER PINOY HEROES

(Editor's note: This article was written exclusively for ABS-CBN by MoneyMax.ph, the leading online comparison portal for car insurance, credit cards, and other financial products. Find out more at MoneyMax.ph)

MANILA, Philippines - In school, we were taught our history and about the people who eventually brought our country to independence.

We were taught about their struggle, and the sacrifices they made in order to fight against oppression and injustice.

The men and women we consider national heroes did not set out to be heroes. In their time, they were people who also had jobs and made decisions with money that are fairly similar to the ones we make today.

Like us, they made good and bad decisions with their money, and here are some of them.










SOURCE:
http://www.abs-cbnnews.com/business/06/11/15/money-lessons-rizal-and-other-pinoy-heroes










9 Tricks to Look Bigger Instantly




No one’s pulling the wool over your eyes. You know that to put on quality size there are no real quick fixes or shortcuts. You must train, eat and supplement wisely—not just for a period of months, but years.

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.



1. CARB UP


The easiest and most effective way to put on a few pounds quickly is to carb load. The lower your typical carb intake, the more impressive the results will be. Those who routinely eat less than one gram of carbs per pound of bodyweight will see the best results from this.

Find the right supplements for your diet and fitness goals at GNC Live Well.

WHY IT WORKS: When you consume carbohydrates, they get stored in
your muscles as glycogen — a massive amount of glucose molecules attached to each other. Glycogen pulls large amounts of water into the muscles, filling them up like water balloons.

DO THIS: A day or two before you want to look your biggest, eat about 4 grams of carbs per pound of bodyweight, or more. For the first 4–6 hours of the day, you can eat simple carbs like sugar, fat-free candies and white bread. Later in the day, try to focus on slower-digesting complex carbs such as sweet potatoes, whole-grain bread and pasta, and oatmeal. This will help to prevent the carbs from turning into bodyfat. Carb loading in this manner works best if you first carb deplete for three days prior by eating less than 1⁄2 g of carbs per pound of bodyweight daily, then bump up the carbs to 4 g per pound for two days.

Jim Stoppani & Joe Wuebben


2. GET WET

There’s a good chance you’re dehydrated, or at least not maximally hydrated. One study in athletes reported that less than 15% of them were well hydrated.

WHY IT WORKS: Adequate water consumption has a pretty simple effect on the muscles: it makes them fuller and bigger. If you’re not well hydrated, your muscles will likely look flat and it will appear as though you’ve lost size when all you’re really short on is liquids, not muscle.

DO THIS: Start guzzling water ASAP. Be sure that you’re getting in a minimum of one gallon of water a day, and even up to two gallons, to ensure that your muscles are at their fullest.

Find the right supplements for your diet and fitness goals at GNC Live Well.


3. CHOOSE YOUR CREATINE WISELY

We’re not telling you anything new when we say that creatine pulls large amounts of water into the muscles to increase their size in a hurry. But there’s one problem
 if you grab a container of creatine monohydrate: time. Creatine monohydrate
 works fine, but it can take weeks to produce the impressive size gains you’re hoping for because creatine won’t maximize muscle cell volumization until its levels are maximized within the muscle cells. With creatine monohydrate, this can take a week and often longer, even if you go through a loading phase. Instead of monohydrate, go with a fast-acting form of creatine like creatine hydrochloride or Kre-Alkalyn.

WHY IT WORKS: These forms will increase muscle cell volume almost instantly for quicker size gains.

DO THIS: Go with 3–5 g of either creatine hydrochloride or Kre-Alkalyn both before and after workouts.


4. GO WITH GLUTAMINE

The popular supplement L-glutamine may not have the immediate effect on muscle growth that creatine and carb loading do, but it’s still a critical ingredient to include in your mass-gaining stack.

WHY IT WORKS: Glutamine is stored in high amounts in muscles and, much as creatine does, it pulls water into the muscle cells. Research also shows that glutamine helps to convert more glucose into glycogen so that more glycogen can be stored in your muscles, which pulls in more water for even bigger gains in size.

DO THIS: After workouts, add 10 g of L-glutamine to your postworkout protein shake and carbs.


5. GO WITH EVEN MORE GLUTAMINE

Even if you’re already taking L-glutamine after workouts, there’s a different form of the amino that can help you look bigger through a different mechanism: L-alanyl-L-glutamine.

WHY IT WORKS: Research shows that this form of glutamine can help you hold more water in your body. And as we said in #2, the more water your muscles hold, the fuller they become and the bigger you look– almost instantly.

DO THIS: Take 5–10 g of L-alanyl- L-glutamine (Sustamine) about 30 minutes before workouts to stay better hydrated, get a bigger pump and keep your muscles fuller.

6. TAKE TAURINE

This is one of the most popular amino acids among mainstream consumers, but not because of its potential to help add mass. Taurine is the highlighted ingredient in drinks like Red Bull (the Latin word taurus means bull or ox), where it’s touted as providing long-lasting energy. But whereas the boost in
energy you feel from taurine may be minimal, its ability to help
you put on size is anything but negligible.

WHY IT WORKS: Taurine is another amino acid that gets stored in muscle cells and pulls more water into them to blow up the muscles even bigger, especially when coupled with glutamine and creatine. Plus, taurine boosts muscle strength and endurance for more intense workouts to get you growing more in the long run.

DO THIS: Take 2–3 g of taurine with your preworkout and postworkout shakes for optimal muscle filling.

7. POP POTASSIUM

Athletes typically think of potassium (one of the key electrolytes in sports drinks like Gatorade) as a replenishing nutrient, not one that produces any noticeable bodily improvements. It’s time to change that way of thinking, as potassium can certainly help you get bigger in quick fashion.

WHY IT WORKS: Potassium is stored within muscle cells, where it work to enhance cell 
volumization—yes,
 it too will help pull
water into your muscles. The effect is more pronounced if your potassium levels are low. If you eat a typical bodybuilding diet and limit your fruit intake, the chances are good that potassium supplementation will work well for you.

DO THIS: Take about 500– 1,000 milligrams of potassium as potassium aspartate, potassium gluconate or potassium citrate two or three times per day with food.

8. ADD SOME GLYCEROL

Glycerol is known primarily for forming the “backbone” of molecules of triglycerides, the primary fats in our diet. But for the bodybuilder looking for every last ounce of mass, it can do even more.

WHY IT WORKS: Glycerol has strong osmotic properties, meaning that it attracts and binds large amounts of fluids, such as water. By attracting more fluid in the blood vessels and the muscles, glycerol enhances the volume of the muscles and the blood vessels, helping you look bigger and fuller. It can also help to prevent dehydration and help to control your body temperature when you exercise in the heat. Research shows that glycerol works best to fill
up muscles when taken with fast-digesting carbs, a lot of water and creatine

DO THIS: Take 30–40 g of glycerol along with 10–15 g of fast-digesting carbs, such as dextrose or Vitargo, 3–5 g of creatine and 48–72 ounces of water. If you have no stomach problems with that amount of glycerol, you can increase your dose to 60–80 g along with 20–30 g of carbs and the same amount of creatine and water for maximal volumization. -

9. BOOST WITH N.O.

Nitric oxide boosters typically provide arginine, which gets readily converted in the body to NO. NO boosters also provide a host of other ingredients, such as Pycnogenol or ginseng, that catalyze the conversion of arginine into NO, as well as ingredients that reduce the breakdown of NO, such as horny goat weed (Epimedium).

WHY IT WORKS: The point of increasing NO levels is to relax the blood vessels that feed the muscles. Relaxed blood vessels are wider in diameter, which means more blood flows through them to the muscles, increasing their volume. With agents such as glycogen, creatine, glutamine, taurine, potassium and glycerol stocked up in the muscles (assuming you’re following the aforementioned tips), this greater delivery of water will be quickly pulled into the muscles for maximal swelling. Greater blood flow will also deliver more glucose to the muscles to create more muscle glycogen.

DO THIS: Follow dosing instructions on the label and take your NO booster both in the morning and about 30–60 minutes before training.


SOURCE: 
- See more at: http://www.flexonline.com/nutrition/9-tricks-get-massive?page=3#sthash.9wGWzfk2.dpuf
                                                         
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10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

1. EGGS

WHEN: Any regular meal

WHY: The perfect protein, eggs are loaded with cholesterol, typically thought of as an evil food ingredient, but in reality, full of positive benefits, such as maintaining testosterone levels and the integrity of muscle cell membranes.

* In one study, subjects who ate three whole eggs per day while following a strength-training program produced twice the gains in muscle mass and strength than those who consumed just one egg or no eggs each day.

* In studies, 640 milligrams per day of additional cholesterol from eggs decreased the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

AMOUNTS: 3 extra-large eggs: 255 calories, 21 g protein, 1 g carbs, 18 g fat
   



2. ORGANIC BEEF

WHEN: Lunch or dinner

WHY: This meat is important due to its protein content, cholesterol and saturated fat, all of which maintain high testosterone levels.

* Organic beef has much higher levels of conjugated linoleic acid and omega-3 fatty acids than conventionally raised cattle, because organically raised cattle are primarily grass fed as opposed to grain fed.

* CLA, a healthy fat, has been proven in numerous clinical trials to help shed bodyfat while helping to boost muscle mass and strength at the same time.

AMOUNTS: 8 oz of 90% lean ground organic beef: 392 calories, 48 g protein, 0 g carbs, 22 g fat



3. SALMON

WHEN: Lunch or dinner

WHY: It's rich in the essential omega-3 fatty acids EPA and DHA (eicosapentaenoic and docosahexaenoic acids).

* Subjects consuming higher levels of omega-3 fats reported greater muscle strength than those taking in lower levels of them, according to a study.

* Omega-3 fatty acids enhance insulin sensitivity, which boosts muscle protein synthesis (muscle growth) and increases glucose and amino acid uptake.

* Omega-3s are readily burned for fuel, sparing muscle glycogen to keep muscles bigger. Additionally, omega-3s have been found to blunt muscle and joint breakdown, as well as enhance their recovery.

* Omega-3s convert into beneficial prostaglandins, hormonelike substances that promote numerous processes in the body.

AMOUNTS: 8 oz of Atlantic salmon: 416 calories, 45 g protein, 0 g carbs, 24 g fat





4. HERRING

WHEN: Between-meal snacks

WHY: Rich in omega-3s, it also has one of the highest contents of creatine--which can help boost muscle strength and growth--of any food source from the land or sea.

AMOUNTS: 3 oz of kippered herring: 185 calories, 21 g protein, 0 g carbs, 11 g fat (about 2 g of those are omega-3s)




5. WHEAT GERM

WHEN: 30 minutes before workouts and any time of day you want slow-digesting carbs (use it as breading on chicken or fish)

WHY: It is rich in zinc, iron, selenium, potassium and B vitamins, and high in protein with a good amount of branched-chain amino acids, arginine and glutamine.

* It's high in fiber, making it a great source of slow-digesting carbohydrates.

* It's great before workouts because it provides a good source of octacosanol, an alcohol that can increase muscle strength and endurance, as well as enhance reaction time in athletes by increasing the efficiency of the central nervous system.

AMOUNTS: 1/2 cup of wheat germ: 207 calories, 13 g protein, 30 g carbs (almost 8 g of those come from fiber), 6 g fat

6. BROWN RICE

WHEN: Lunch or dinner

WHY: Brown rice is a whole grain that provides fiber to help slow down digestion and keep insulin levels steady, supplying you with energy to last throughout the day.

* It's high in gamma-aminobutyric acid, which is an amino acid that works as a neurotransmitter in the body and which boosts growth hormone levels by up to 400%.

* You can prepare brown rice in a way that will boost GABA levels: soak it in hot water for two hours before cooking to induce slight germination or use a Zojirushi Induction Heating System Rice Cooker & Warmer (zojirushi.com), which has a special setting that gives brown rice a two-hour hot bath before cooking.

AMOUNTS: 1 cup of cooked brown rice: 218 calories, 5 g protein, 46 g carbs, 2 g fat

7. WATERMELON

WHEN: Immediately after workouts

WHY: Although we typically suggest that you eat fruit as a preworkout carb, since most fruits are slow digesting, watermelon is one of the few fruits that are fast digesting. That means it spikes insulin levels, making it a good postworkout carb.

* The red flesh and especially the white rind of watermelon are high in the amino acid citrulline, which is readily converted to arginine inside the body and boosts arginine inside the body and boosts arginine levels even better than taking arginine itself.

* Higher levels of arginine lead to higher nitric oxide levels and higher GH levels after training, both of which are critical for enhancing muscle strength and growth. Boosting NO levels after workouts means there's more blood flow to the muscles, which will enhance recovery and aid muscle growth.


AMOUNTS: Two wedges of watermelon: 172 calories, about 4 g protein, 44 g carbs, 1 g fat, approximately 3 g citrulline


8. SPINACH

WHEN: As a side salad with lunch and dinner

WHY: Spinach not only promotes health through its rich supply of antioxidants, but it has ingredients that increase muscle strength and size.

* It's a great source of glutamine, the amino acid that is highly important for muscle growth, immune function and gastrointestinal health, as well as for boosting GH levels and even metabolic rate.

* In addition to glutamine, spinach provides octacosanol (see wheat germ) and beta-ecdysterone, a phytochemical that stimulates protein synthesis.

AMOUNTS: 10 oz raw spinach: 65 calories, 8 g protein, 10 g carbs (6 g of those being fiber), 1 g fat

 

9. EZEKIEL 4:9 BREAD


WHEN: Any time of day when you would eat slow-digesting carbs

WHY: Made from organic sprouted whole grains such as wheat, millet, spelt and barley, and from legumes such as lentils and soybeans, this bread is a complete protein, which means it contains all nine of the amino acids your body needs for muscle growth.

* These whole grains and legumes also digest slowly, promoting superior fat burning throughout the day and more energy during exercise.

AMOUNTS: Two slices of Ezekiel 4:9 bread: 160 calories, 8 g protein, 30 g carbs (with 6 g of fiber), 1 g fat

10. BROCCOLI

WHEN: As a side with any meal

WHY: Broccoli contains a phytochemical that gets converted to another naturally occurring chemical called diindolylmethane, which reduces the strength of estrogens by converting them to weaker varieties in the liver.

* This helps to diminish estrogenic effects (fat gain and water retention) and strengthens testosterone's anabolic effects (muscle strength and growth).

* It also contains the antioxidant sulforaphane--a compound that forms from the inactive compound glucoraphanin when you chew it. Sulforaphane works in synergy with DIM to provide anti inflammatory properties, which enhance joint and muscle recovery, as well as fight cancer.

AMOUNTS: 1 cup of chopped broccoli: 31 calories, 3 g protein, 6 g carbs, 0 g fat






SOURCE:
- See more at: http://www.flexonline.com/nutrition/news/10-power-foods#sthash.lLohAUhR.dpuf

CNN POLL: PHILIPPINES HAS WORLD'S 2ND BEST FOODP


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Which destination has the world’s best food?

The Philippines ranked second among destinations in the world with the best food, according to a survey conducted by CNN through an open Facebook poll.

Garnering 1,528 votes, the Philippines came second to Taiwan, which earned 8,242 votes.
The survey said there’s more to Filipino food than the mind-boggling balut  (duck embryo), as the country is blessed with abundant seafood, tropical fruits and creative cooks.

It cited the adobo, a ubiquitous dish whipped up in every household in the country.

“It’s Mexican in origin, but Filipinos found that cooking meat (often chicken and pork) in vinegar, salt, garlic, pepper, soy sauce and other spices was a practical way to preserve meat without refrigeration,” it said.

Aside from adobo, the survey cited lechon as the most popular food served in every party in the Philippines.

“An entire pig is spit-roasted over coals, with the crisp, golden-brown skin served with liver sauce, the most coveted part.”

The survey cited Taiwan’s simple culinary philosophy: Eat often and eat well.

“Small eats – but lots of them – are the big things here,” it said.
Taiwan’s food is a mash-up of the cuisine of the Min Nan, Teochew and Hokkien Chinese communities, along with Japanese cooking.
The Taiwanese capital, Taipei , alone has around 20 streets dedicated to snacking.
Tainan , Taiwan’s oldest city, is often referred to as its food capital.
“Every time you think you’ve found the best streetside bao, the most incredible stinky tofu or mind-blowing beef noodle soup , there’s always another Taiwanese food shop that surpasses it.”
Next to the Philippines with 810 votes is Italy, whose food has enslaved taste buds around the globe for centuries.
“With its zesty tomato sauces, those clever things they do with wheat flour and desserts that are basically vehicles for cream.”
But despite the successful export of the Italian restaurant, the idea of a unified Italian cuisine is something many Italians reject.
Instead there are regional dishes , sometimes with tastes as different as one could find between countries.
Even the basics differ – pasta with or without egg, butter in abundance or ditched completely in favor of olive oil.
Thailand ranked fourth with 470 votes, which was described as a nation that is extremely passionate about its eats.
With influences from China, Malaysia, Indonesia, Myanmar and a royal culinary tradition, Thai cuisine is the best of many worlds.
Thais often fit spicy, sour, salty, sweet, chewy, crunchy and slippery into a single dish.
Everyone’s familiar with dishes like green curry, stir-fried cashew chicken (gai pad met ma muang) and pad Thai.
Landing at fifth spot with 443 votes is Japan, who apply the same precision to their food as they do to their engineering, taking their love for food a step – or several galloping strides – further than most nationalities.
“You can get a lavish multi-course kaiseki meal that presents the seasons in a spread of visual and culinary poetry or grab a seat at a revolving sushi conveyor for a solo feast.”
It’s impossible to eat badly in Japan.
Modern Japanese kyodo ryori , or regional cuisine, is a tourist attraction in itself, with nearly each major city having its own signature dish.
Malaysia, whose cuisine’s influences include Chinese, Indian and Malay, ranked sixth with 265 votes.
In some ways, it’s similar to Indonesian food, with the two nations sharing many of the same dishes.
Once you’re in Malaysia and slurping a bowl of laksa, you’ll quickly dispense with historical concerns and wonder instead where your next meal is coming from and how you can you get to it sooner.
Hong Kong ranked seventh with 236 votes.
The survey said the people there have a passion reserved just for Hong Kong food that eclipses their love for politics, shopping, gambling and even stocks.
The city is home to some of the most food-obsessed people in the world and produces an alarming array of food items, ranging from the stubbornly traditional to unselfconscious fusion foods, each more drool-worthy than the next.
The diversity and sheer number of Hong Kong dim sum restaurants is stunning.
The last three spots were occupied by India, Greece and Vietnam with 205, 167 and 162 votes, respectively.

SOURCE:
http://digitaledition.philstar.com/articles/2015-06-16/news/cnn-poll-phl-has-worlds-2nd-best-food/107898