In every M&H issue you can find healthy and tasty recipes by Natalia

a leap into longevity Stressful daily routines and easily accessible foods of all kinds on any corner are causing the popularity of the Mediterranean Diet to decrease in the countries of their natural area. This has caused the concern of doctors and nutritionists, as well as the PREDIMED Study, which details the beneficial effects of

Improve your digestion and get smoother skin by consuming almonds The nutritional content of almonds is exceptional. 100 grams of product contains around 600 calories – 20 grams of protein, slightly more than 50 grams of fat (only 4 of them saturated), 6 grams of carbs, 11 of fibre and a very high content of

We’ve entered the time of year when temperatures drop low in the Northern Hemisphere, so it’s time to change our diet. As always, we should choose seasonal products that help take care of our body as well as our wallet.If you live in Europe or North America, I especially recommend these 5 natural and healthy

IT’S POSSIBLE WITH THE RIGHT SUPPLEMENTS! Our goal here is to promote the loss of fat without affecting muscular development. Therefore, we need to consume a sufficient amount of natural protein, or protein supplements, in order to achieve a solid final look and maintain our sports performance BRANCHED AMINO ACIDS (BCAA) AND PROTEIN POWDER The

WHAT IS MILK WITH OMEGA 3? Let us remember that omega-3 fatty acids are a type of polyunsaturated fat-containing three essential basic fatty acids:alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which humans can only manufacture through the foods they consume. Although omega-3s are present in many specialized supplements, they don’t provide enough

Not only does Iberian ham taste great, but it is also exceptionally helpful for us fit and healthy people. WHAT IS IBERIAN HAM?Iberian ham is a product made from the meat of Iberian pigs, which are only raised in the fields of Spain and Portugal, basically in the areas around Extremadura. It differs from Serrano

Honey is a sweet, golden liquid made by bees. These insects keep it in small, hexagonal containers called HONEYCOMBS. Honey that comes directly from the comb contains bee pollen, propolis (a natural antibiotic and antiseptic) and many antioxidants, as well as wax and small parts of dead bees. This honey hasn’t been pasteurized or processed

Chocolate lovers praise it for its properties, but they are not alone to do so: Many nutrition experts claim that consuming chocolate in moderation not only increases our body energy, it also improves our brain performance. The key could be in the flavonoids, a substance with antioxidant and neuroprotective effects that has benefits ranging from

Who doesn’t love this yummy food? It can be as healthy as any other food. Try our Pizza di Mare Fitness-Maniac! 1 pizza base, gluten-free 150 gr. crushed natural tomato 50 gr. lactose-free cheese 125 gr. salmon tenderloin 125 gr. peeled prawns 4 sticks of surimi 100 gr. Pineapple chunks 2 tablespoons of oregano Calories:

It tastes good, it’s easy to find anywhere in the world in any food store, no matter how small or basic its stock, and its price is affordable. You’ll seldom find someone who says no to a banana. One of these wonderful medium-sized fruits will usually contain between 75 and 100 calories, which is a

The smell of roasted garlic is irresistible. It’s a spice that can be used for everything: in fried foods, in meat, pasta, pizza, salads… it works with virtually anything. Most importantly: it seems to have been used to care for health, to protect against plagues and insects and served as an antiseptic to prevent infections

Creating a healthy fridge and pantry is the first step towards watching your weight and boasting a healthy lifestyle. That’s why we should always try to avoid storing foods that can make us give in to temptation, thereby skipping our regular healthy habits and ultimately ruining our six-pack and hips. The fridge of a fitness

These are our 12 golden rules for you to develop your own eating model when you are already an advanced athlete and want to excel in competition: If you eat more than 2.000 calories a day, divide them into a minimum of 6 meals: 3 main meals and 3 snacks. For less than 2,000 calories,

Ginger has been known by human beings for several thousand years. Traditional oriental medicine has taken advantage of the properties of ginger since long before the Christian Era. It’s used as a popular remedy for health problems as common as nausea, digestive discomfort, various types of arthritis and certain kinds of infections. NINE BENEFITS OF

The Tandoor is a stone oven, in the shape of an amphora, where food is cooked using firewood or charcoal. It is very typical in countries such as India, Pakistan, Armenia, Kyrgyzstan and Uzbekistan; in a Tandoor, you can reach 480 °C and cook all kinds of food using its own juices, without adding oils

QUINOA, the gold of the Incas and one of the future’s superfoods. It has existed for more than three thousand years. It was one of the main foods of the people of the Andean highlands, to the point of being called “The Gold of the Incas” because their leaders believed that eating it increased the

The IFBB Elite Pro Champion Devividas Dubinas shows us how to make protein pancakes. Easy, quick and delicious! Try it yourself at home and tell us the results 😉