Hi my-blogmedia readers,

Wanna be a muscle builder?. Remember to pay attention of what kind of food we should eat. Here are the top 10 food that suit for you. Have a body building and have this food.

9. Chocolate milk
Believe it or not, the sweet brown milk you loved as a kid is actually good for you. "Chocolate milk is one of my favorite post-exercise recovery drinks because it contains whey protein, which helps muscles recover and repair," says Grieger. "Plus, it tastes great while boosting calcium and vitamin D, which research shows is important for preserving cartilage and joint health." Indeed, a 2006 study in the International Journal of Sport Nutrition and Exercise Metabolism found that it is as good as or better than Gatorade for replacing glucose in fatigued muscles. "Drinking one large glass after you work out will boost muscle growth and speed recovery," says Grieger.

(source: msn.health)

Hi my-blogmedia readers.

Wanna be a muscle builder?. Remember to pay attention of what kind of food we should eat. Here are the top 10 food that suit for you. Have a body building and have this food.

8. Quorn
A little-known protein source, Quorn is a great substitute if you're looking to add variety to your diet with nonanimal protein. "It's composed of a compound similar to mushroom protein: mycoprotein," says Dr. Dansinger. "As such, it is top-quality protein without unhealthy animal fat. If you're a vegetarian, this should be at the top of your list." Quorn is also lower in calories than chicken and turkey, and you can buy it cubed or ground, making it an ideal substitute for ground beef. Find it at your local specialty market, and shoot for six ounces a day if you're tired of soy.

(source: msn.health)

Hi my-blogmedia readers,

Wanna be a muscle builder?. Remember to pay attention of what kind of food we should eat. Here are the top 10 food that suit for you. Have a body building and have this food.

7. Greek-style yogurt

All yogurt provides muscle-friendly protein as well as probiotics that keep your digestive tract healthy and your immune system in top form. "But the Greek variety is thicker than regular yogurt, so it has more protein, and it's sweeter and heartier," says Clark. "It's man-style yogurt, with a velvety texture." Mix eight ounces with fruit for breakfast, or spread it on flatbread and top with chicken and onions.

(source: msn.health)

Hi my-blogmedia readers.

Wanna be a muscle builder?. Remember to pay attention of what kind of food we should eat. Here are the top 10 food that suit for you. Have a body building and have this food.

6. Eggs
The old school of thought was that you should eat egg whites rather than whole eggs in order to get the protein without the added cholesterol. But recent studies have proved that the fat in the yolk is important to keep you satiated, and the benefits of the minerals and nutrients in the yolk outweigh its cholesterol effect. Eggs deliver the most nutrients for the fewest calories and provide the most satiety per calorie consumed. Plus, eggs contain choline, a B vitamin that studies have linked to improved brain function. "Eat three or four servings a week for breakfast or as a protein alternative at other meals," says Bowerman.

(source: msn.health)

Hi my-blogmedia readers.

Wanna be a muscle builder?. Remember to pay attention of what kind of food we should eat. Here are the top 10 food that suit for you. Have a body building and have this food.

5. Lentils
These flat beans don't just make delicious soups. "They're packed with protein, not to mention B vitamins and zinc, which are important for good sexual health," says Andrews. Eat half a cup twice a week, cooking them for about 30 minutes (until they start to break apart) to create a satisfying mashed-potato-like texture. "A single serving will help you cover all of your nutritional bases," adds Andrews.

(source: msn.health)

Hi my-blogmedia readers.
Wanna be a muscle builder?. Remember to pay attention of what kind of food we should eat. Here are the top 10 food that suit for you. Have a body building and have this food.

3. Tofu
Made from soybeans, tofu was once the bastion of vegetarians. But the plant protein in these pressed bean curds—available firm or soft, and delicious when marinated and tossed into salads—provides a full complement of amino acids, as well as isoflavone, which helps muscles recover from exercise. "A serving is four ounces," says Andrews. "Eat one to three servings a week."

(source: msn.health)

Hi my-blogmedia readers.

Wanna be a muscle builder?. Remember to pay attention of what kind of food we should eat. Here are the top 10 food that suit for you. Have a body building and have this food.

3. Nonfat ricotta
"Men don't eat the 16 ounces of protein they need every day, and this is a great substitute if they don't like cottage cheese," says Dr. Dansinger. Made from whey, this soft cheese is rich in amino acids, which speed muscle recovery after a workout. Flavor it with jam and spread it on a cracker, or put half a cup in a blender with skim milk and fruit for a post-workout, cheesecake-flavored smoothie. It also tastes great on its own with olive oil and fleur de sel.

(source: msn.health)

Hi my-blogmedia readers.

Here is another top 10 food that suit for you to support your body building program. Have a nice tray and enjoy.

2. Grass-fed beef
Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle. "Shoot for two six- to eight-ounce lean cuts [e.g., flank or tenderloin] a week," says Bowerman. "But don't grill it. Charring is carcinogenic. Roast or pan sear."

(source: msn.health)

Hi my-blogmedia readers.

Wanna be a muscle builder?. Remember to pay attention of what kind of food we should eat. Here are the top 10 food that suit for you. Have a body building and have this food.

1. Quinoa
"Move over white rice and make room for this South American grain," says Lynn Grieger, an online health, food, and fitness coach . Although technically a seed, this protein source contains a complete set of branch chain and essential amino acids, making it a tissue- and muscle-building powerhouse. "Its nutritional composition is better than most grains, so try to have one cup a week, alternating it with other healthy starches such as sweet potatoes and brown rice," says Bowerman. "It's a great breakfast cereal, especially when flavored with cinnamon."

(source: msn.health)

Hi my-blogmedia readers. Continuing the earlier post and this is the last series of the food. Enjoy.

Artichokes
Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols — antioxidants that can cut the risk of stroke — and vitamin C, which helps maintain the immune system. "Eat them as often as you can," says Bowerman. Ripe ones feel heavy for their size and squeak when squeezed.

See you on the next topic.

(source: msn.health)

Hi my-blogmedia readers. Continuing the earlier post. Enjoy.

Leeks
These scallion-like cousins of garlic and onions are packed with bone-bolstering thiamine, riboflavin, calcium, and potassium. Leeks are also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.

What's more, "Leeks can support sexual functioning and reduce the risk of prostate cancer," says Michael Dansinger, MD, an assistant professor of medicine and an obesity researcher at Tufts-New England Medical Center, in Boston. "Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible."

(source: msn.health)

Hi my-blogmedia readers. Continuing the earlier post. Enjoy.

Spinach
A renowned muscle builder, spinach is also rich in vitamin K, which has been shown to bolster bone-mineral density (thus protecting against osteoporosis) and reduce fracture rates. Spinach is also high in calcium, phosphorus, potassium, zinc, and even selenium, which may help protect the liver and ward off Alzheimer's.

One more reason to add it to your diet: A study in the Journal of Nutrition suggests that the carotenoid neoxanthin in spinach can kill prostate cancer cells, while the beta-carotene fights colon cancer. "Popeye was on to something," says Bowerman. "Eat one cup of cooked spinach, or two cups raw, four times a week."

Wait for the next food.

(source: msn.health)

Hi my-blogmedia readers. Continuing the earlier post. Enjoy.

Broccoli
One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that's in addition to its high concentration of vitamins — including A, C, and K — and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties.

"One cup a day will do the trick," says Bowerman. Try cauliflower, kale, brussels sprouts, or cabbage for variation, as all possess many of the same nutritional qualities. "Broccoli may also help reduce excess estrogen levels in the body, thanks to its indole 3-carbinol content," says celebrity trainer Gunnar Petersen.

Wait for the next food.

(source: msn.health)

Hi my-blogmedia readers. Continuing the earlier post. Enjoy.

Kiwis
Like bananas, this fuzzy fruit is high in bone-protecting potassium. "They're also rich in vitamin C and lutein, a
carotenoid that can help reduce the risk of heart disease," says Bowerman. "I try to eat at least one or two a week after exercising." Freeze them for a refreshing energy kick, but don't peel the skin: It's edible and packed with nutrients.

Wait for the next food.

(source: msn.health)

Hi my-blogmedia readers. Continuing the earlier post. Enjoy.

Bananas
Athletes and performers are familiar with the calming effect of bananas — a result of the fruit's high concentration of tryptophan, a building block of serotonin. But their real benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body.

"Bananas also bolster the nervous system, boost immune function, and help the body metabolize protein," says Bass. "One banana packs a day's worth of potassium, and its carbohydrate content speeds recovery after strenuous exercise."

Wait for the next food.

(source: msn.health)

Hi my-blogmedia readers. Continuing the earlier post. Enjoy.

Oysters
Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. "But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer," says Bass. "They aren't a food most people will eat regularly, but getting five into your diet twice a week will make your weekends more fun."

Wait for the next food.

(source: msn.health)

Hi my-blogmedia readers. Continuing the earlier post. Enjoy.

Bok Choy
This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. "Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium," says celebrity trainer Teddy Bass. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration. Shoot for a cup a day.

Wait for the next food.

(source: msn.health)

Hi my-blogmedia readers. Continuing the earlier post. Enjoy.

Dried Plums
Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis.

"They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract," says Bowerman. "That, in turn, facilitates calcium absorption." Enjoy four or five a day to strengthen your bones and boost your energy.

Wait for the next food.

(source: msn.health)

Hi my-blogmedia readers. Wanna some foods for strengthen your health and bones?. Here are the foods you need to eat. We will break the article into several posts. Enjoy.

Alaskan King Crab

High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc — a whopping 7 milligrams per 3.5-ounce serving. "Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function," says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles.

"Several studies have linked adequate zinc intake to increased immunity and decreased incidences of respiratory infection." And you can reap all these benefits by swapping one of your weekly fish meals for a six-ounce serving of crab.

(source: msn.health)

Hello readers, now is the time for eating..eating..!!, haha. My-blogmedia proudly post the recipe for you. This time, we'll talk about Macaroni and cheese. Enjoy..!!.

Ingredient:

5 tablespoons unsalted butter

3 tablespoons all-purpose flour
2 1/2 cups half-and-half or whole milk
1 pound Cheddar cheese, cut into
1/2-inch pieces

1/2 pound Colby cheese, cut into

1/2-inch pieces

1 tablespoon Dijon mustard

Pinch of freshly grated nutmeg

Pinch of cayenne pepper

Salt and freshly ground pepper

1 pound elbow macaroni

3/4 cup plain dry bread crumbs

Nutrition Info:
Calories: 1021 kcal

Carbohydrates: 75 g
Dietary Fiber: 2 g
Fat: 60 g
Protein: 42 g
Sugars: 4 g


Cooking Direction:
Preheat the oven to 350 degrees F. Generously butter a shallow 2-quart baking dish. Melt 3 tablespoons of the butter in a large saucepan. Add the flour and cook over moderate heat for 2 minutes, stirring constantly. Add the half-and-half and cook over moderate heat, whisking constantly until thickened, about 3 minutes. Add one-half of the Cheddar and Colby cheeses and cook over low heat, stirring, until melted. Stir in the mustard, nutmeg and cayenne; season with salt and pepper.

Meanwhile, cook the elbow macaroni in a large pot of boiling salted water until al dente. Drain very well. Return the macaroni to the pot. Add the cheese sauce and the remaining cheese and stir until combined.Spread the macaroni in the prepared baking dish.

In a small glass bowl, melt the remaining 2 tablespoons of butter in a microwave oven. Add the bread crumbs, season with salt and pepper and stir until evenly moistened. Sprinkle the buttered crumbs over the macaroni and bake for 45 minutes, or until bubbling and golden on top. Let stand for 15 minutes before serving.

Yield: 6 servings

(source: yahoo.food)