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6 foods to increase and power your muscles

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Are you one of the guys who train daily at the gym or are you just starting their training? No matter how much time you have, you must know that to achieve results you need perseverance and discipline.

So do not expect changes overnight, little by little you will see results that will be favorable if you are a disciplined person and aware of your health.

Today we will talk about some foods that will help you gain muscle mass and at the same time lose fat because to gain muscle you need to eat well. Remember that eating well does not mean eating ugly, on the contrary, it is eating healthy and tasty.

1.- Spinach

Foods that help you gain muscle mass

Source: muyinteresante.es

Why do you think Popeye consumed it? Well no, it’s no coincidence that the mythical cartoon is spent all day consuming spinach. The truth is that this vegetable should not be lacking in the diet of children and adults.

Spinach has a lot of vitamin C, therefore, it is a powerful antioxidant. This leafy green vegetable is an important source of glutamine, an amino acid that helps develop lean muscle mass.

So if you want to gain muscle, feel healthy and look good, spinach is one of the best options to include it in your daily diet.

2.- Egg

Foods that help you gain muscle mass

Source: muyinteresante.es

One of the foods that will undoubtedly help you gain muscle mass is the egg. Raise cholesterol, many will say, but no, it’s not like that. What really increases cholesterol is processed foods, fats, and junk food. The egg. It will provide your body with vitamins such as A, D or B12.

3.- Tuna

Foods that help you gain muscle mass

Source: miarevista.es

It is another of the foods that can not miss in your diet if you want to gain muscle mass. It is a very practical food, you can eat it with a salad and that’s it! You have a meal that gives you vitamins, fiber and the protein your body needs.

4.- Dried fruits

Foods that you must consume to gain muscle mass

Source: elnuevodiario.com.ni

They are delicious, nutritious and will provide you with vitamin E which is a powerful antioxidant (very useful for skin and hair). You can snack on nuts, almonds and peanuts throughout the day. If you heard that they contribute too many calories, it is true. The percentage of calories is very high but remember that there are calories and calories and it is not the same to eat nuts and almonds as a hamburger with french fries. With nuts, you give your body the oils, vitamins and fiber you need.

5.- Carbohydrates

Foods that you must consume to gain muscle mass

Source: augedevida.com

Of course, you must consume them! in order to gain muscle mass. Your body needs energy and the only way to provide it is through carbohydrates. Rice, pasta but, above all, oats cannot be missing from your diet. Oatmeal is one of the foods you should consume before and after training.

6.- Legumes

Foods that you must consume to gain muscle mass

Source: infosalus.com

They are tasty, economical and very nutritious. Another one of the foods that must always be present in our diet are the legumes. Lentils, chickpeas and beans provide us with vitamin E and help us gain muscle mass. Much better if you accompany them with vegetables.

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Best Desserts For Thanksgiving 2019

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Desserts For Thanksgiving 2019

The desserts for Thanksgiving are the most typical United States. Those authentic sweets will become essential. To be able to enjoy them nothing better than a little time and effort, the greatness of this end of the party is that they will serve you for any celebration dinner you have pending. Dare to create one of these wonders with everything you need to succeed in Thanksgiving.

Thanksgiving cheesecake brownie

The best desserts for Thanksgiving 2019

The Thanksgiving cheesecake brownie mixes two of the most emblematic desserts of American cuisine. Both stand out for their simplicity and marked flavor, together they will be the best brownie in history. Take note of how to prepare a sweet that always looks good and is really impressive.

Ingredients:

150 gr of dark chocolate to melt200 g of butter4 eggs150 gr brown sugar70 gr of wheat flour50 gr peeled walnuts250 gr of cream cheese250 gr of Greek yogurt2 eggs30 gr of cornstarch120 gr brown sugar

Direction:

  1. We put 150 gr of chocolate in a microwave-safe container. In 30-second batches we will melt it. When ready, we add the butter.
  2. Beat the eggs with the sugar. The sugar must be completely melted and have created a sauce that will have doubled in size.
  3. To the eggs, we add the flour that we will have sifted. When we have these two mixtures we will melt them into one,
  4. Add the peeled and chopped walnuts. We put this mixture in the silicone mold or previously greased.
  5. We put the Greek yogurt in the blender glass. We add the cream cheese and begin to beat.
  6. Add the eggs and cornmeal. Mix until you have ready the base of delicious cheesecake and very easy to prepare.
  7. We put the cheesecake on top of the brownie, we distribute it so that it spreads across the surface.
  8. Bake at 180º about 35 minutes until we have this delicious dessert cooked. Unmold and serve.

Pumpkin pie

The best desserts for Thanksgiving 2019

The pumpkin pie is one of those simple sweet cooking always remain good. A classic for these dates that stands out for a marked flavor and a versatile raw material. The pumpkin’s going to combine with simple ingredients that serve to create a dessert restaurant.

Ingredients:

  • 1 kilo of pumpkin
  • 250 gr of wheat flour for pastries
  • 250 gr of white sugar
  • 1 small can of condensed milk
  • 200 ml of milk
  • 2 eggs
  • Orange zest
  • 200 gr of breakfast cookies
  • 50 gr of butter without molten salt

DIRECTIONS:

  1. Cut the pumpkin into taquitos of the same size and cook it with water until it softens. We are interested that we can crush it as if it were pureed.
  2. Crush the cookies and mix them with the butter. This paste will be placed in the base of the mold that we will use.
  3.  We crush it well so that it is compact and serves as a base, we will put it in the fridge waiting for the filling.
  4. We sift the flour before mixing it with sugar, orange zest and condensed milk. We beat these ingredients with eggs and milk. We will have the filling almost ready.
  5. Add the pumpkin puree to the filling. Mix until you have an ideal filling with the color and flavor of the pumpkin as the main axis.
  6. We place the filling on the cake and bake it. At 180º it will take about 35 minutes to be prepared for the action.

Carrot and Nut Cake

The best desserts for Thanksgiving 2019

This carrot and nut cake is one of the simplest and healthiest there is. Using a carrot to cook a candy is something that will allow us to create a healthier snack that we will complete with the nuts. Dare to enjoy a cake with its own and colorful name of the most special.

 Ingredients:

  • 150 gr of carrot
  • 200 gr of flour
  • 150 gr of sugar
  • 125 ml sunflower oil
  • 2 eggs
  • 1 sachet of yeast
  • 1 tablespoon cinnamon

DIRECTIONS

  1. We will turn on the oven at 180º, it is important that it is hot to make it more spongy, the temperature changes affect the final result.
  2. We grease a mold with a little butter to have them ready when pouring the dough and prevent it from sticking to us.
  3. We start by putting the eggs in a bowl. We will beat them until we get a good base in which we will gradually mix the sugar
  4. We can put a pinch of salt to enhance the flavor before the arrival of sunflower oil. Putting olive is an option or also coconut.
  5. From here we will put the flour and sifted yeast. Doing it this way will avoid lumps and we will get a perfect base of a traditional cake.
  6. Peel the carrot and grate it. We will incorporate it into the dough so that it becomes one of the protagonists of the recipe.
  7. We continue with the nuts, peeled and in pieces we will be putting them in the dough. When they are all well mixed we pass the dough to the mold.
  8. Bake this cake at 180º for 45 minutes. When it is ready we will let it cool, we decorate with a little glass sugar and cinnamon.

Apple pie without oven

The best desserts for Thanksgiving 2019

The apple pie recipe is almost as old as humanity itself. A dessert that never fails and for this Thanksgiving Day can end up being decisive. Preparing an apple pie without an oven will save us time and effort with a dessert that will succeed wherever you go, take note of how to prepare it.

Ingredients:

  • 2 apples
  • 30 gr of butter
  • 100 gr of sugar
  • Lemon juice
  • 3 oil tablespoons
  • 2 eggs
  • 90 gr of flour
  • 1 tablespoon cinnamon
  • ½ tablespoon of yeast

DIRECTIONS:

  1. We will reserve the apple so that it does not rust we will put it in a bowl with water and a little lemon juice.
  2. Ideally, a pan of about 21 cm over medium heat. In it, we put the sugar, about 50 grams more or less half by eye.
  3. We add a little lemon juice and butter. We will let these three ingredients begin to boil.
  4. Once the ingredients have taken temperature, we will put the apple and cook it well for about 10 minutes.
  5. While making the apple we will prepare the rest of the ingredients. In a bowl we will beat the two eggs with the remaining sugar, oil and cinnamon.
  6. We will incorporate flour and yeast into this mixture until the dough is as homogeneous as possible.
  7. We will pour the dough directly on the apple and lower the heat a little. We will try to make the dough completely cover the apple.
  8. Cover the pan and let it cook for about 15 minutes. It is important to be vigilant to prevent the apple from becoming too much.
  9. When ready we simply unmold. We will put a large plate and we will turn the pan.

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10 recipes for healthy and delicious smoothies

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Helathy Smoothie Recipe
We discovered 10 recipes for healthy and original smoothies.

Smoothies are a healthy and fun option for those who have trouble eating fruit or vegetables. This is why in this article we explain some simple and easy fruit smoothie recipes to provide the body with nutrients and healthy energy.

Smoothies are very easy to make and contain many vitamins since the main ingredients are fresh fruits and vegetables. Thus, they are perfect for a healthy breakfast or a fruity snack.

In addition, smoothies ensure that daily nutritional needs are met. In everyday life, often so stressful, it is not always easy to take enough vitamins. Many times we cannot reach the recommended amount of five servings of fruits and vegetables per day.

Simple and Easy Fruit Smoothie Recipes

What are smoothies?

Smoothies are like fruit smoothies. Unlike conventional fruit juices, which consist of the pressed juice of a fruit, in milkshakes, all the fruit is processed, to the peel and seeds. The base of the shakes is, therefore, the pulp of the fruit or the fruit puree, which is mixed with the juices according to the recipe, to obtain a creamy and creamy texture.

Originally, there were milkshakes only in the US Smoothies that are now commercially available in many countries as an industrial product or at stalls: they offer a quick way to enjoy fruits and vegetables.

What are they made of?

There is no clear definition of the ingredients in a smoothie. As for the recipe and the ingredients, there are very different products on the market, and they are all sold under the term “smoothie”. Therefore, many drinks offered as such are not significantly different from fruit juices. 

However, the “real” only consist of fruit, that is, pulp or puree of fruit, juices and possibly pieces of fruit. Often, banana is a basic ingredient. There are also smoothies with a serving of vegetables, yogurt or milk or other natural ingredients such as chocolate, green tea and peanut butter.

With the above in mind, it ‘s time to try some of the best smoothie recipes.

healthy smoothies recipe

Smoothies can carry fruits, vegetables, dairy or cocoa.

10 healthy and original smoothie recipes

Next, we discover 10 original and tasty smoothie recipes made with fruits and vegetables of all kinds. In addition they are all very easy to make, just clean and peel the fruits and / or vegetables that need it and pass all the ingredients through the blender.

1. Mint and Mango smoothie Recipe

A smoothie is so fresh and so tasty that you can’t stop drinking it.

Ingredients:

  • 1 handle
  • 1 handful baby spinach leaves
  • Ice cubes
  • Fresh mint as desired

2. Coconut and Raspberry smoothie Recipes

Coconut and raspberries are a fantastic combination: to add flavor you can also add coconut flakes.

Ingredients:

  • 2 cups fresh or frozen raspberries
  • 2 cups tender spinach
  • 1 cup of coconut water
  • 1/2 cucumber
  • 1/2 avocado

3. Tropical Green Smoothie Recipe

Pineapple Smoothie Recipe

The combination of pineapple, mango and ginger give the smoothie a tropical flavor.

Ingredients:

  • ½ head of romaine lettuce
  • 1 cup pineapple
  • 1 large handle
  • 1 piece of fresh ginger

4. Smoothie Recipe for Weight Loss

(Smoothies Recipe with Spinach)

Good for body and mind!

Ingredients:

  • 1 avocado
  • 1 large cucumber
  • 2 cups spinach
  • 2 large kale leaves
  • 2 cabbage leaves
  • 3 lemon juice
  • 1 green apple
  • 1.5 cups of water (or optionally coconut water)

5. Green smoothie with Kiwi and Avocado Recipe

The avocado makes this smoothie recipe deliciously creamy and the kiwis complete the flavor perfectly.

Ingredients:

  • 2 cups of water
  • 2 kiwis
  • 1/4 cup bananas
  • 1 handle
  • 10 kale leaves
  • 1 avocado

6. Smoothie ‘Green Goddess’

Smoothie recipe with mixed Fruits and Vegetables

We love pears! And they give this smoothie recipe a pleasant sweetness. It is also ideal for beginners in the paradise of green smoothies. You can always add spinach or cabbage to intensify the “green” flavor.

Ingredients:

  • 2 bananas
  • 2 pears
  • 6 cabbage leaves
  • 1/2 cup coconut water

7. Wheat Grass Smoothie

Smoothie Recipes for Breakfast

Wheatgrass has many benefits and this smoothie recipe gives you the energy and nutrients you need to spend the day.

Ingredients:

  • 2 bananas
  • 1/2 avocado
  • 2 cups fresh wheatgrass
  • 1/2 salad leaf
  • 1 handle
  • 1 cup of water

8. Chocolate Smoothie Recipe

A dessert to drink!

Ingredients:

  • 1 cup of frozen berries (raspberries, strawberries, blueberries, etc.)
  • 1-2 dried and boneless dates
  • A little fresh mint
  • 1 cup coconut milk or almonds
  • 2 tablespoons cocoa powder
  • A few chocolate chips at will

9. Banana, strawberries and Blueberry Smoothie Recipe

Blueberry Smoothie Recipe

One of the most classic smoothies!

Ingredients:

  • 1 banana
  • 1 cup frozen strawberries, blueberries, cherries
  • 1 orange
  • Ice cubes
  • Some yogurt
  • 1 teaspoon honey

10. Extra-energy banana smoothie Recipe

Smoothies Recipe with Spinach

The perfect post-workout shake recipes for before or after sweating. This smoothie recipe enriches full of protein. This smoothies recipe is best for weight gain.

Ingredients:

  • 1 banana
  • 1 cup tender spinach
  • 1 tablespoon flaxseed flour
  • 2 tablespoons protein powder
  • 1 tablespoon maca powder
  • Coconut water
fruits and vegetables smoothie recipe

We must not forget that smoothies do not replace the intake of whole fruits and vegetables.

The benefits of fruits and vegetables

With its low energy density and high content of essential nutrients, fiber and phytochemicals, fruits and vegetables have numerous health benefits. They also play an important role in the prevention of obesity. Fruits and vegetables are very abundant due to their high water and fiber content and the associated low energy density. Thus, they are ideal for nutrition.

At the same time, they generally do not contain unhealthy fat and have a high nutrient density. The current recommendation of the DGE for adults is the daily intake of about 400 g of vegetables and 200-250 g of fruit.

In practice, the recommendation is “five a day”, which means five servings (1 serving equals 1 handful) of fruits and vegetables a day. Due to a large amount of phytochemicals, the entire range of vegetables and fruits should be used.

Are they a substitute for whole pieces?

Drinking smoothies, however, does not mean that we can forget about eating raw fruits and vegetables. The content of certain ingredients in them is higher than with juices or smoothies and the energy density is generally lower.

At the same time, whole fruits and vegetables offer a “chewing experience” and a great variety of flavors, which is lost in smoothies. Consumption of prepared foods also means a loss of food culture. The reference to “natural” foods is lost if they are consumed exclusively in (highly) processed form.

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4 perfect homemade drinks for an express detox

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You want to do a little natural detox before the summer, but you do not have the time, do not want to get into a complicated trick and not the motivation to do too much effort on the diet side?

Here are 4 delicious drinks that you can prepare yourself and that will allow you to do a little detox without pressure, without constraint and with a smile:

THE DETOX LEMON JUICE

The detox with lemon juice is known because it is really effective. Lemon juice promotes the elimination of toxins, accelerates the metabolism, stimulates the liver, promotes digestion and boosts the energy level.

And it’s very easy: just drink the juice of a squeezed lemon in a large glass of warm or lukewarm water and wait for at least fifteen minutes before having breakfast.

THE DETOX TEA

Green tea is very rich in antioxidants and has relaxing virtues. It also helps fight against cellulite!

We do not hesitate to drink 3 to 4 cups a day, preferably before 4 pm, at a distance from meals, and we choose a green tea with mint for even more taste.

THE FRUITY WATER DETOX

Even if you are not a kitchen pro, this detox is really simple: just fill a bottle of water, cut a few slices of a fruit or a vegetable that you want and put them in water.

Let it infuse a few hours and sip all day long!

It’s simple, it’s easy and it’s so good that you’d be wrong to deprive yourself!

THE SPICY DETOX

Do you want a slightly spicy drink that changes a little and boosts your spirits? Prepare an infusion with grated fresh ginger and turmeric.

This hot drink is ideal for boosting your immune system, boosting energy and improving mood while promoting the elimination of toxins.

We told you, it’s easy: just choose your detox drink and treat yourself by drinking it throughout the day to enjoy all its benefits on your body.

And if you are a rather hot drink, test these 5 recipes of detox herbal teas.

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6 Snacks full of Protein you should Try

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Try these 6 snacks to build muscle that you can make with protein powder. Raise the level of muscle growth throughout the day and keep fit with these tasty snacks full of protein.

Protein is a super nutrient for your body. Repair muscle fibers after a weight lifting session, providing the raw material that helps them grow when you try to gain volume.

But in addition to building muscle, proteins help you stay slim because they satisfy you, so you are likely to eat less and feel more satisfied. Also, if you are trying to lose weight, they help protect the muscle that cost you so much to gain so that it is not used as energy.

Related: “What is the best source of protein?”

Now, that doesn’t mean you have to gnaw chicken breast every day or swallow a carton of raw eggs to get the maximum benefit. “Protein powder is an easy and inexpensive way to make sure you’re getting enough protein daily,” says Mike Roussell, nutritional adviser for men’s health.

Adding it to your favorite snacks after workouts or between protein-rich meals can stimulate muscle growth throughout the day and maintain weight forever. Roussell prefers whey protein powder, but other varieties such as casein, soy or vegetable proteins also work.

CHIA PUDDING

Ingredients:

  • 1 ripe banana
  • 2 tablespoons protein powder
  • 1 and a half cups unsweetened almond and vanilla milk
  • 1 1/2 teaspoon chia seeds

How to do it: Mix the protein powder, the banana and the milk. Add the chia seeds and let stand until they gel about 3 hours. Serve or add berries on top. Makes 1 to 2 servings.

SUNDAE OF PROTEIN 

Ingredients :

  • 1 frozen banana
  • 1 c unsweetened almond milk
  • 1 tablespoon of vanilla protein powder

How to do it: Mix all the ingredients until they are smooth. Use less almond milk for a firmer consistency or more for a softer consistency. Add toppings such as dark chocolate, shaved almonds or fruits. Makes 1 serving

AVENA WITH BANANA 

Ingredients

  • 1/3 c rolled oats
  • 1 banana, sliced
  • 1 tablespoon of vanilla protein powder
  • 2 tablespoons chopped walnuts
  • 1 tablespoon of water

How to do it: Combine water and oatmeal in a bowl and microwave for 1 to 2 minutes. Stir and let stand for 1 minute. Mix the protein powder, sliced ​​bananas and nuts, and serve. Makes 1 serving

CHOCOLATE BALLS

Ingredients:

  • 8   ground dates
  • 1 tablespoon (approximately 25 g) of protein powder (you can use unflavored powder or chocolate or vanilla for a sweeter taste)
  • 1/4 cup finely chopped peanuts
  • 4 teaspoons of mile maple
  • 2 teaspoons unsweetened cocoa powder

How to do it: Combine dates, protein powder, half 1/4 cup peanuts, maple syrup and cocoa powder in a food processor. Press until combined. The mixture should be slightly sticky so it can be rolled into a ball. If it is very dry, add another date. If it is too wet, add a little more peanut or protein powder. Roll a heaping scoop into a ball and mix the remaining peanuts. Makes 8 to 10 balls.

HOTCAKES DE BLUEBERRIES

Ingredients:

  • 2 eggs
  • 1 tablespoon of vanilla protein powder
  • 2 teaspoons oat or wheat bran
  • 1 handful of blueberries

How to do it: Mix all the ingredients thoroughly. Lightly spray a pan with nonstick spray oil and place the stove over medium heat. Place 1/4 cup portions of the dough in the pan. Cook until small bubbles form on top of the dough, and then turn around and cook for another 2 minutes. Makes approximately 3 cakes today.

APPLE MUFFINS

Ingredients:

  • 2 cups almond flour
  • 5 tablespoons vanilla protein powder
  • 4 eggs
  • 1 cup unsweetened apple sauce
  • 1/2 stick of butter
  • 1 tablespoon cinnamon
  • 1 teaspoon of cloves
  • 2 teaspoons baking powder

How to do it: Preheat the oven to 350 degrees. Melt the butter in a pan (about 30 seconds over low heat). Mix the butter and the rest of the ingredients in a bowl. Spray a muffin utensil with nonstick spray oil or use cupcake liners. Pour the mixture into muffin pans until they are approximately 3/4 full. Place the utensil in the oven and cook for 12 minutes.

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Recipe: Homemade Chinese Fried Rice

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Learn how to prepare delicious homemade Chinese fried rice

Ingredients:

2 grated carrots 
1 cup chopped broccoli 
1 cup chopped cabbage 
4 tablespoons corn kernels 
Half chopped onion 
2 chopped onion stems 
1 chopped garlic clove 
1 cup of soy sauce
Salt and pepper 
1 tablespoon aniseed dry 
1 tablespoon of sugar 
8 tablespoons of rice vinegar (you can substitute it for apple cider vinegar if you do not get the rice 
2 tablespoons of sesame or olive oil 
4 cups of pre-cooked rice or sushi

preparation:

Cook the rice in a saucepan according to the package instructions, when it is cooked add 4 tablespoons of vinegar to the sugar. Mix very well.

In a larger saucepan heat the oil and add the onion, the onion stems stir fry for a minute and add the garlic, carrot, broccoli, and cabbage, mix very well and add the corn, season with salt, pepper, half of soybeans and anise. Cook for a minute and turn off the heat, add the rice and the rest of the soy, mix well and taste of salt.

Ready, you can serve it with sweet and sour chicken, vegetables, shrimp.

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