INGREDIENTS: • 2 Fuji Marlene® apples• 2 chunks of celery• 2 fennel leaves• 2 handfuls of spinach• 5 cm ginger root• 1/5 lemon with peel INSTRUCTIONS: Wash the ingredients, except for the ginger root, which must be peeled and sliced into small pieces. Slice the other ingredients and put them in the blender. This freshly
A study by the universities of Edinburgh and Cambridge (United Kingdom) has been published in the prestigious journal Nature, revealing that drinking small amounts of hot chocolate will help you to sleep better at night. The reason for this is that cocoa – the basic ingredient of chocolate – contains magnesium, a fundamental nutrient for
Today, November 1st, it is held the World Vegan Day, a movement which nowadays is rising everywhere and it’s winning more followers every time. What is Veganism? Veganism is a way of life based on the NO consumption of any food coming from animals, as fish, milk, eggs, meat… The advocates of this lifestyle firmly
“Lyulya kebab” is a traditional Arabic dish consisting of a piece of meat, boiled, fried and placed on a skewer. The traditional ingredients for the preparation of this dish are, of course, lean meat –chicken breast for us-, onions and cilantro, with which we have a high protein dish, very suitable for athletes. INGREDIENTS (for
The escalivada is a typical Mediterranean dish that consists of roasted vegetables such as aubergine or pepper that is not only delicious but also a low-calorie dish with high fibre content. When fish-based protein foods such as cod or clams are added, the result is curiously nutritious and tasty. INGREDIENTS FOR 2 PEOPLE: • A
he ketogenic diet is based on consuming a caloric intake very abundant in fat (approximately a quarter of the total; yes, I speak about 75%), 15 to 20% protein, and less than 10% carbohydrates (trying reach 5%), in order to stop the use of glucose as a source of energy (provided by carbohydrates) and move
WHEN FOLLOWING a zero carbohydrate diet, it is advisable to control the state of blood sugar. Some people suffer from occasional hyperglycemia and do not want to remedy it by ingesting some hydrates. You should always take into account the problem of food intolerance, which can occur when starting any kind of diet. Can and
KETOSIS is characterized by the use of energy thanks to the so-called ketone bodies, capable of supplying it in exceptional situations. The body then oxidizes fats (including our reserves) more easily. When we intend to reach that state, we don’t always cut carbohydrates altogether. In general, we usually consume 25 to 50 grams per day,
Summer is full of pleasures, many of them for the palate, and most counterproductive if we want to show off in a good physical way and our hard work in the gym. During these days you will find the opportunity to enjoy snacks that turn into lunches; coffee meetings that lead to tapas, loaded with calories; activities
WE ARE WHAT WE EAT AND our skin is a faithful reflection of it. Should we eat more fruit? Yes, it is something we all know, but if ingesting it we get our skin to be radiant and, even, we can save on certain cosmetic products, just as we decided more firmly to bet on
In the section of Natalia Nazarenko this month in our magazine we know three interesting recipes with the oats like main ingredient. The oats are one of the outstanding figures in the visit to the supermarket. They contribute carbohydrates of slow absorption, enough fibre and a notable energy value, what makes them ideal to initiate
“Lyulya kebab” is a traditional Arabic dish consisting of a piece of meat, boiled, fried and placed on a skewer. The traditional ingredients for the preparation of this dish are, of course, lean meat –chicken breast for us-, onions and cilantro, with which we have a high protein dish, very suitable for athletes. In the
Servivita launches three new flavors and expands its range of products. They are sauces for those who take care of their diet and athletes, since they do not contain fats, sugars or calories. This latest addition contains three flavors: Coffee & Toffee, where it has a marked coffee flavor to complement any type of dessert.
From the seventies, what we can call the “Copernican turn” of sports supplementation occurs when scientific and technological advances make it basically come from laboratories. Until then, and since the appearance of synthetic vitamins and minerals during the first half of the twentieth century, nothing else was consumed than the so-called Beer Yeast, a product
We can compare them with that triangle of happiness composed of health, money and love. Here is the trio of survival: Carbohydrates, Fats and Proteins. Let’s say that at present your role has been reversed. The one that was the macronutrient chosen until not long ago, now is relegated to the second place or even
Discover the value of seaweed this month. Here I present one of my favourite recipes, which is very low in carbohydrate and combines the goodness of sea food with the contrasting taste of land products, such as onions and sesame seeds. It is quick and ideal to make every week!
Although it has many calories and we know it will not help us look our best in the mirror, the fervent desire to eat inadequate food is a reality for many people. How can we overcome temptation? Giving the body the nutrients it really needs!
Natalia Nazarenko IFBB oficial , healthy cooking and nutricion specialist joins Muscle & Health staff to bring you monthly amazing cooking recipes especially designed for athletes. Stew Chicken with beans.( second course ) 500 g of chicken breast Kidney beans red 300 g. Dried basil ½ tsp Dried oregano ½ tsp Paprika powder
Choosing the right amount of protein every day can be the difference between success and failure in bodybuilding. It is, without a doubt, the $1 million question in a sport like bodybuilding, where consuming protein to build muscle is a fundamental requirement. Many beginners think more protein means more muscle but experienced gym-goers know the