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How To Bulk With Your Diet



How to Bulk With Your Diet

When it comes to the diet, everyone has different goals. Just as some of us focus on losing weight and becoming leaner, others are more interested in building mass and growing in size. This is what we call ‘bulking’.

Bulking also happens to be much easier for some people than it is for others. If you are naturally an ectomorph, then that will make it hard for you to increase your weight and to grow and you will likely find that you’re naturally very slim and light.

There are ways to get around this though and it all has to do with the way you eat. Here are some points to consider…

You Need Energy

One of the positive sides of being an ectomorph is that it means you have free reign to really enjoy your carbs! In fact, carbs are necessary if you’re going to increase your muscle mass as the body actually needs a lot of energy in order to create and store muscle!

You Need Protein

Of course you also need to consume plenty of protein to gain muscle. After all, this is what muscle is made out of.

The general advice given when it comes to building muscle is that you should aim to consume 1 gram of protein for every 1 pound of bodyweight. If you do this and train intensively, then you’ll grow in size and strength.

Timing May be Important

One factor of dieting that often gets overlooked is timing (although this is the entire focus of other diets such as carb backloading or intermittent fasting). Timing is important when it comes to building muscle though, because the protein needs to be available right when your body is highest in anabolic hormones such as testosterone and growth hormone.

There are two times when you’ll be in this anabolic state: when you go to bed and approximately one hour after training. Keep in mind though that protein takes time to be absorbed by the body!

You Need to Rest

Another thing to keep in mind when aiming to bulk is that your body needs to rest. The more rested you are, the more anabolic you become – whereas when you exert yourself you are breaking down tissue and ‘catabolic’.

To grow, you need to start training and eating like a lion. Train just enough to stimulate growth and spend the rest of the time relaxing and eating!

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A New Way To Think About Healthy Food



A New Way to Think About Healthy Food

When you think of ‘healthy’ food, what do you think of?

For many of us, this doesn’t exactly bring to mind a gourmet meal. Instead, you might think of healthy foods as being those typical ‘low fat’ sandwiches or crisps that have had all the moisture sucked out of them. Maybe you think of bread that is about as thin (and tasty) as a piece of cardboard!

Whatever the case though, healthy food doesn’t actually have to be this way. In fact healthy food should be all the stuff that you really want to eat. After all, this food is meant to be really good for you; so it makes sense that it would be tasty and satisfying!

Where Diet Food Goes Wrong

Diet food unfortunately is completely unhelpful for the most part. This is food that has had the fat removed from it, based on the incorrect belief that fat causes heart problems. We now know that fat is actually good for us and even slows down the absorption of sugar as well!

What’s more, is that it’s fat that makes us feel fuller! And while it contains more calories, this simply means we need to eat less of it – and less of everything else as well.

What Healthy Food Really Looks Like

The first clue that healthy food should actually be tasty and even indulgent comes from the Mediterranean Diet. This is an entire continent of people who are in fantastic health despite eating a diet that would technically be considered unhealthy by many ‘experts’.

People on the Mediterranean Diet live longer and have great heart health – thanks to the saturated fat content and things like resveratrol found in red wine.

At the same time though, the Mediterranean Diet includes a ton of different fruits and vegetables all arranged beautifully on the plate and displaying a ton of vivid colors. Greek salad contains tomatoes, feta, cucumber and pepper and is packed with goodness!

Meanwhile, the inclusion of oil on top actually ensures that all those nutrients are absorbed better.

When you eat like this, you actually enjoy your food and you feel full and satiated. Thus you don’t get cravings or feel the need to snack and you also get to enjoy eating – the way you should!

It’s not just the Mediterranean Diet that offers these benefits of course. The take home message here is rather a very simple one: eat a varied diet and make sure you enjoy it!

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The Simple Secret to Weight Loss – Health Eating and Losing Weight

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In this video I want to talk about the simple secret to weight loss, and when it comes to weight loss I often think about the late movie director Michael Winner. He directed the Death Wish film starring Charles Bronson, amongst others. He was also a restaurant critic for a leading Sunday newspaper in the U.K.

At one point in his life when he was in his 60s he put on a lot of weight, probably eating all those meals in restaurants, I would presume. But he managed to shed it very quickly and somebody asked him what’s the secret to weight loss and he says, there’s no secret, just exercise more and eat less, and he had quite a point.

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5 Hidden Dangers of Processed Food and Why It Is Bad For You!

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In this video I want to talk about the five dangers that you’ll find hidden in processed foods.

When I talk about processed foods, let me sort of make one or two things clear. First of all, all foods are processed to some extent, after all you don’t go out and buy a cow if you want a steak, and at the very least you’ll wash the mud off your potatoes before you cook and eat them.

What I mean by processed foods are things like ready meals, aka TV Dinners, fast food, basically anything that comes in a tin packet or a jar.

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What Makes Nitrocut So Safe As A Supplement?

What is Nitrocut?

Developed by a company of the same name, Nitrocut is an all natural dietary supplement designed as a pre workout booster.

It uses a wide variety of highly potent ingredients to help you achieve sustainable muscle mass, as well as increased pump and endurance.

There are a variety of benefits to using Nitrocut’s formula as opposed to the competitions.

For one, it contains a high level of quality L-Arginine (about 3,000 mg per dose).

For the average person, there is no need to take additional arginine, because it is already produced in the body.

However, serious athletes and bodybuilders have been using L-Arginine based supplements for years to help sculpt an amazing physique.

How Does Nitrocut Work?
Based on years of research in the field, and personal experiences with products such as Nitrocut, the way it works is to help as a precursor to Nitric Oxide (NO) Production, which is necessary for the synthesis of creatine.

This NO production allows for the blood vessels to relax, increasing blood circulation, which will lead to increased recovery time after a workout, resistance to muscle fatigue, and increase muscular work output.This is not something that happens overnight, and you need to cycle Nitrocut for several months to see the full benefits of NO production.

The good thing is that this process is totally natural, and does not show up on any drug screening tests.

It also contains Rasberry Ketone, which has been featured on the Dr. Oz show to help in your weight loss efforts.

What Makes Nitrocut Different?

What sets Nitrocut apart from the competition is an assortment of things.

Apart from the high quality L-Arginine blend in Nitrocut, it also contains powerful strength boosters such as tribulus terrestris, Fenugreek extract, Eurycoma Longifolia extract, and Avena sativa.

These are actually very strong ingredients found in several male enhancement supplements, so you will also have the added benefit of increased libido from taking Nitrocut.

It also contains Vitamins B6 and B12, which are the primary ingredients used in many common energy drinks.

This revolutionary formula is designed specifically to help you workout harder, recover faster, and give you that ripped body you’ve always been looking for.

What’s even more important is that it does NOT contain any dangerous stimulants like Yohimbe, DMAA, or others. Supplements that contain these ingredients not only produce side effects, but in some cases can be deadly.

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Tami Best: Vegetarian diet has many health benefits

A vegetarian diet can be beneficial to your health.

Although there are many reasons why an individual might become vegetarian, one of the biggest reasons is for good nutrition and positive health outcomes.

For example, it is well researched that vegetarians have a lower mortality risk from cardiovascular disease. In general, they have a lower risk for heart attack and stroke. This is mostly because of the higher fiber and antioxidant quality of a vegetarian diet compared to the typical American diet that includes animal products.

Cutting back on meat or removing it completely from your diet also reduces your exposure to harsh chemicals. Chemicals found in some fish and meat are potential carcinogens, increasing your risk for cancer.

Contrary to popular belief, vegetarians can and do have strong bones. Some of the best sources of calcium include beans, green leafy vegetables, tofu and fortified non-dairy milks.

Health benefits appear to be expanded when moving from a vegetarian diet, which omits animal flesh, to a vegan diet that omits animal flesh and all animal products. For example, vegetarians who eat eggs, dairy, and processed foods may struggle with their weight. Most vegan foods are low calorie and nutrient rich promoting a healthier body weight.

In addition to the positive health benefits, North American Vegetarian Society claims that a meatless diet helps in these ways:

  • Helps with world hunger by improving how we use grains and other crops.
  • Saves animals from death and being subjected to cruelty.
  • Conserves resources, rainforests, and wildlife habitats.
  • Helps slow greenhouse gases that are promoting global warming.
  • Reduces the environmental pollution of animal agriculture.

Other Posts That You May Be Interested In:

Paleo diet: pros and cons

Should we eat like cavemen? – The lowdown on the Paleo Diet  

The Beginner’s Guide toGoing Paleo

The Best Diet ForRheumatoid Arthritis   


Common on How His Vegetarian Diet Made Him a Better Rapper

For Academy-Award winning rapper Common, living a holistic lifestyle isn’t just good for his health, it even makes him a better at his craft.

In the issue, Common opened up about how healthy eating has affected his life and how he’s helping children get on board, too. “I believe that what you eat affects the way you feel, the way you think and how beautiful you can look, so I’m really passionate about introducing kids to a holistic, healthy, good life,” he says.

Common started the Common Ground Foundation in 2004, which allows inner city youth to participate in nutritional programs and learn from chefs who explain the importance of eating healthfully.

RELATED: 15 Quick Vegetarian Meals That Will Actually Fill You Up

The rapper, 44, says he grew up in Chicago eating a lot of traditional meat-heavy foods — like barbecue, hamburgers and bacon — but his outlook changed when musicians he admired started advocating a vegetarian lifestyle.

“Then I heard rappers, like KRS-One in ‘My Philosophy,’ say things about not eating meat, which was a real education, especially since it was coming from somebody cool. That stayed with me and made me want to learn more,” he says. “As soon as I removed meat from my diet, I started to feel a clarity I didn’t have before. It sounds funny, but I feel like I was rapping better.”

Now, Common is a pescatarian. “I was vegan for a while, then came back to the middle and started eating fish and seafood,” he says.

Other Posts That You May Be Interested In:

Paleo diet: pros and cons

Should we eat like cavemen? – The lowdown on the Paleo Diet  

The Beginner’s Guide toGoing Paleo

The Best Diet ForRheumatoid Arthritis   


The Best Diet for Rheumatoid Arthritis: Reviewing the Evidence

Rheumatoid arthritis is one of the most common autoimmune diseases in America.

Many more women than men are diagnosed under 50 years of age. However, this statistic somewhat flips by the time we reach 60.

New research indicates that diet may influence traditional treatments for rheumatoid arthritis. This article summarizes the current science and recommendations.


What is Rheumatoid Arthritis?

Rheumatoid arthritis affects the structure and function of the joints. A membrane called the synovium lines the joints, creating space and fluid for lubrication and movement. Rheumatoid arthritis is a condition in which the immune system attacks the lining of the joints. The exact cause is unknown.
Symptoms of Rheumatoid Arthritis

Common signs and symptoms of rheumatoid arthritis include:

  • Joint pain or tenderness
  • Redness or swelling in the joints
  • Joint stiffness, especially in the morning
  • Low-grade fever
  • Fatigue
  • Anemia (low red blood cell count)
  • Firm lumps under the skin
  • Poor joint mobility.

Rheumatoid arthritis symptoms may occur in “flares”, during which symptoms appear or worsen for a period of days to weeks.

If you’re experiencing two or more of these symptoms please speak with your doctor. Left untreated it can cause permanent bone and joint damage within the first year.

Summary: There are numerous symptoms of rheumatoid arthritis. Early diagnosis and treatment is key to preventing permanent damage to the joints.


Possible Foods to Avoid with Rheumatoid Arthritis

Medication is the first line of treatment for rheumatoid arthritis. This includes non-steroidal anti-inflammatory drugs (NSAIDs), anti-rheumatic drugs (DMARDs), and corticosteroids.

However, early research and patient anecdotes suggest some pharmaceuticals and eating patterns can influence disease activity as well. This includes drugs such as adderall, and foods such as gluten and dairy.


Those with an autoimmune disease, including rheumatoid arthritis, are more likely to produce anti-gluten antibodies (2, 3).

These are the same antibodies seen in celiac disease, which is why celiacs must strictly avoid gluten.

Researchers are unsure how gluten would directly impact rheumatoid arthritis, but it could be related to increased intestinal permeability or “leaky gut”.

Some small studies have found benefits with a gluten-free diet, while others found no difference (4,5).

It seems that those who are producing anti-gluten antibodies will directly benefit from a gluten-free diet. For others, it will be an indirect benefit from cutting out junk foods that often contain gluten.

Eggs and Dairy

Early research suggests that egg and milk consumption may be problematic.

These foods produces certain immune antibodies and inflammatory markers associated with rheumatoid arthritis symptoms, at least in rodents (6).

However, these effects are related to food allergy, as opposed to gluten which is a food intolerance. Therefore unless the individual already had symptoms of egg or milk allergy, it’s most likely not an issue.

For this reason, if you suspect any food allergy or intolerance, see your doctor to be tested. Keeping a food and symptom journal is also helpful (a sample can be seen here).

Summary: Rheumatoid arthritis may increase risk of gluten intolerance or celiac disease. A gluten-free diet may offer symptom relief in those who are sensitive. Eggs or milk may also impact symptoms in those with allergies to either of those foods.


Foods and Nutrients That May Help

The addition of certain foods and nutrients may help reduce rheumatoid arthritis inflammation.

Most studies have used supplements rather than whole food sources, as a high nutrient dose is often required.

Note that patients should not add supplements without medical supervision due to the risk of drug interactions and side effects.

Omega-3s Fatty Acids

Omega-3 fats (especially DHA and EPA) from fish oil are known to have anti-inflammatory effects.

In a study of 140 rheumatoid arthritis patients, one group had 5.5 grams of fish oil per day while the second group (control) had only 0.4 grams of fish oil per day. All participants were also given several anti-rheumetic drugs throughout the study.

Both groups experienced a decrease in disease activity, but the first group had higher rates of remission (relief from symptoms) (7).

So it appears that a fish oil dose of at least 2.7 grams of DHA plus EPA daily can boost the effectiveness of anti-rheumetic, at least in the first 6 months.

An earlier fish oil study also found similar benefits. Interestingly, the effect was much stronger when paired with a largely vegetarian diet (low in arachidonic acid) (8).

Note that fish oil supplements may interact negatively with certain rheumatoid arthritis drugs, so always speak with your doctor first.

Vitamin K2

New research suggests a specific form of vitamin K2 (also called MK-7) can help improve the effectiveness of rheumatoid arthritis medication.

Out of 84 rheumatoid arthritis patients, the first group received 100 mcg/day of MK-7 for 3 months, while the second group received dummy pills.

The first group had large improvements for markers of inflammation and disease activity score assessment. Additionally, MK-7 use increased the level of the active form of osteocalcin, an important marker of bone health (9).

It’s currently unknown if food sources of vitamin K2 have the same effects.

Vitamin D and Calcium

Those with rheumatoid arthritis are at increased risk of bone disease because of chronic inflammation, decreased physical activity, and use of corticosteroids.

While vitamin D and calcium do not appear to directly affect rheumatoid arthritis risk or symptoms, it’s important to maintain adequate levels to reduce risk of fractures (10, 11, 12).

Vitamin D is fundamental for good health and yet is the number one nutrient deficiency in the Western world.

Where adequate sun exposure is not possible, vitamin D + calcium supplements are strongly recommended. Food sources are also recommended, including fatty fish, egg yolks, fortified milk, and offal.

Summary: There are several foods and supplements likely to influence symptom management of rheumatoid arthritis. Fish oil and vitamin K2 have the strongest evidence so far.


What Is the Best Diet or Eating Pattern for Rheumatoid Arthritis?

Vegetarian Diet

Limited evidence suggests that vegetarian and vegan diets are beneficial on their own (13, 14).

In fact, many of the studies that endorse a vegetarian diet include more than one intervention for rheumatoid arthritis, such as fish oil, physical therapy or fasting (5, 8, 13).

Vegetarian diets also tend to be lower in omega-3 fats and vitamin D, nutrients that could be significant in rheumatoid arthritis (15).

Some may also find vegetarian diets overly restrictive if the sole purpose is for health reasons.

Paleo Diet

The Paleo Diet is an eating pattern that eliminates several food groups.

This includes wheat (gluten) and dairy, known to cause inflammation in some people.

Anecdotal (self-reported) evidence indicates a Paleo diet helps with rheumatoid arthritis. This is likely because those sensitive to either gluten or dairy will immediately notice improvements.

It’s also rich in omega-3 fats and cuts out junk food, which can only be beneficial.

Unfortunately, the Paleo diet also recommends cutting out affordable, nutritious foods such as legumes and potatoes, which is unnecessary.

Mediterranean Diet

The Mediterranean diet consists of traditional foods that those in countries like Croatia and Greece ate before the 1970s.

It emphasizes fruits, vegetables, legumes, whole grains, olive oil, and seafood.

It’s shown promise for treating rheumatoid arthritis, possibly due to its favorable ratio of omega-3 fats to arachidonic acid (13).

In a 3-month study of 51 rheumatoid arthritis patients, one group followed a Mediterranean diet while the control group ate a standard Western diet.

As you can see in the graph below, the Mediterranean diet group showed large improvements in physical function and vitality (16).

Rheumatoid arthritis disease activity (DAS28 score) at baseline and at weeks 6 and 12 of Mediterranean diet vs control diet. Lower score is better. Click to enlarge.

Summary: Limited evidence indicates a vegetarian diet is uniquely beneficial for rheumatoid arthritis. A Paleo diet may be beneficial for patients who are sensitive to gluten or dairy, but the additional food restrictions are unnecessary. The Mediterranean diet is quite well-studied in this area an appears the most useful.


Sample 3-Day Diet Plan for Rheumatoid Arthritis

The following is a sample meal plan based on the research summarized above.

It excludes gluten and incorporates principles from the Mediterranean diet.

Water is the preferred beverage with all meals.

Day 1

Breakfast: ¼ cup rolled oats cooked in water (or milk), topped with ½ banana. (Oats are naturally gluten-free, but purchasing a gluten-free variety ensures the product was not exposed to gluten-containing foods during packaging.)

Lunch: Lentil salad, 1 small apple.

Dinner: 4 ounces oven-roasted salmon, 1/2 cup rice (cooked), ½ cup asparagus roasted in olive oil.

Day 2

Breakfast: Smoothie made with ½ cup plain Greek yogurt, ½ cup almond milk, 1 banana, and a large handful of spinach.

Lunch: Tuna and Cannellini Bean Salad.

Dinner: One-Pot Mexican Beef Skillet with Quinoa.

Day 3

Breakfast: Coconut Breakfast Quinoa.

Lunch: Pumpkin & Carrot Risotto.

Dinner: Pan fried chicken breast with roast potato and veggies.


Summarizing The Best Diet For Rheumatoid Arthritis

There is compelling evidence that diet changes can complement traditional medical treatment of autoimmune disease.

The Mediterranean diet in particular, appears the most useful and well-studied diet for rheumatoid arthritis.

Patients with suspected food allergies or intolerances may benefit from eliminating gluten from their diet. Dairy and eggs may also cause problems, but this is based on weak evidence. At the very least it’s worth trialling a gluten-free diet for one month to see if symptoms improve.

Fish oil and vitamin K2 supplementation may also help combat inflammation, and are certainly worth a try alongside rheumatoid arthritis medications.

But due to the risk of side effects or drug interactions, be sure to speak with your doctor before starting a new meal plan or supplement.


Other Posts That You May Be Interested In:

Blood pressure and coloncancer risk may be lowered with vegetarian diet           

The Great Fitness Debate:Gluten-Free, Paleo, Vegan or Vegetarian – Which Diet Works Best

Top Medical Issues ThatPaleo Diet Regimen Could Solve

3 Week Diet | Press Release