Foods That Help to Increase Testosterone Quickly and Naturally

To increase your testosterone there are a few ways. You can take the dreaded steroids, you can take other supplements, you can train with heavy weights and you can increase it naturally by eating certain food combinations. This article will reveal the best foods to eat to quickly and naturally increase your testosterone levels.

Meat

Meat is well known in bodybuilding for its high protein content; it also has many other benefits, elevating your testosterone levels being one of the major advantages. The healthy saturated fat found in the meat causes your testosterone levels to increase.

Eat beef a couple of times a day to boost your overall protein intake and send you testosterone levels through the roof.

Eggs

Eggs are one of the best sources of protein you can eat. It is the yolk that contains all the nutrients; this is where all the healthy cholesterol and saturated fat is. The fats found in the yolk will greatly increase your testosterone.

Eat up at least a dozen eggs a day, eat them in abundance and you will see a major increase in testosterone levels. The combination of the higher hormone levels and the quality protein the eggs provide will great fast muscle growth.

Fish oils

Fish oils are a great source of omega 3's. As many people don't eat plenty of fatty fish every day, they tend to be lacking in these healthy fats. Take omega 3 fish oil and cod liver tablets to give your body these vital fats. They will increase your energy levels, concentration, your skin, hair and nails will improve. But, most importantly the omega 3's will increase your testosterone a lot.

Take a tablet in the morning and before bed, preferably with other food. Take one after your workouts, with your post workout meal or shake.

Vegetables

Everyone knows how important it is to eat your greens, but most people end up forgetting about them. Eating green vegetables will give your body a big boost in nutrients and will elevate your testosterone.

All vegetables will help with the optimal production of testosterone in your body. Aim to get an array of different types every day. Eat at least two veggies with each meal.

Eat all these foods every day and within a couple of days you should feel a surge of testosterone, you will know it has risen when you have more energy, aggression, a higher metabolism, increased ease of muscle gain, increased recovery.

20 Fruit and Veggie Juices to Turbo-Charge Your Energy

Are you looking for energy-boosting vegetables to incorporate into your raw juicing recipes? Your options are considerable, as increasing your consumption of any vegetable juice is likely to help you build and maintain energy throughout the day. However, some vegetables are better than others when it comes to turbo-charging your energy and fighting off sluggishness and fatigue.

All nutrients are vital to energy production, but some are especially important to focus on if you feel like you don't have enough energy to get you through the day. B vitamins (including folate, niacin, thiamin, B6 and of course B12) are critical to energy production. Other than B12, which is only found in animal products, they are plentiful in many fruits and vegetables.

Potassium and magnesium also contribute to energy. Potassium helps in the conversion of blood glucose to glycogen, the storage form of sugar that we use for energy. Magnesium helps the glycogen release its energy when the body requires it.

Iron is critical for energy as well, as anemia can cause fatigue. Magnesium malate / malic acid can be helpful, especially for people with fibromyalgia. Chromium and zinc also help with energy regulation, as well as vitamins C and E.

Some people think that eating or drinking a food or beverage that contains high-glycemic carbohydrates is a good way to gain energy. However, unless you are preparing to run a marathon this is not recommended. These foods give a person a burst of energy but then tend to leave people sluggish, and they can affect your blood glucose and metabolism in negative ways.

Instead, focus on low-glycemic juices, such as those made with leafy greens and berries, and on eating foods that contain complex carbohydrates (such as whole grains and legumes). Complex carbohydrates will allow you to maintain your energy level longer.

Here is a list of twenty of the top vegetables and fruits to juice for energy. Incorporate any of them into your raw juicing recipes to give yourself a serious energy boost.

1. Swiss chard - Potassium, B2 (riboflavin), magnesium, iron, vitamins C, E
2. Spinach - Potassium, folate, magnesium, iron, C, E
3. Fennel - Potassium, C
4. Kale and mustard greens - Potassium, folate, magnesium, B6, iron, C, E
5. Broccoli - Potassium, magnesium, B5, B6, folate, C, E
6. Winter squash - Potassium, B2 (riboflavin), B3 (niacin), B5, B6, folate
7. Eggplant - Potassium
8. Cantaloupe - Potassium, C
9. Tomatoes - Potassium, malic acid, E
10. Apples - Malic acid
11. Pears - Malic acid
12. Bananas - Malic acid, potassium, B6 (must be pureed and then mixed in with juice)
13. Cherries - Malic acid, iron
14. Parsley - Zinc, folate, potassium, E
15. Corn - Zinc, B1 (thiamin), B3 (niacin), B5, B6
16. Peas - Zinc, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, folate, iron
17. Avocado - B1 (thiamin), vitamin B2 (riboflavin), B3 (niacin), B5, B6, folate, iron (must be pureed and then mixed in with juice)
18. Grapes - B1 (thiamin), B2 (riboflavin), B6, iron
19. Asparagus - B1 (thiamin), B2 (riboflavin), folate, C
20. Brussels Sprouts - Potassium, magnesium, B1 (thiamin), B2 (riboflavin), B5, B6, iron, E

Raw juicing recipes that incorporate these fruits and vegetables will help replenish your body with the nutrients it needs to produce energy, stay alert and maintain stamina. Don't forget that if your doctor approves you can also blend in other energy-boosting ingredients such as ginkgo, garlic and green tea as well as a liquid B12 supplement.

The Top 20 Healthy Fruits Nutrition Facts

Apple nutrition facts:

Apples are a good source of vitamin A and C and ward off colds and infections. They are powerful blood purifiers and benefit the blood and lymphatic systems.

Apple juice is a wonderful cleanser, great for a weight loss diet and useful as a general tonic.

One medium size apple as around 100 calories.

Grapes, fresh pineapple and kiwi fruits are fabulous for your skin.

Grape nutrition facts:

Grapes are often used in elimination and weight loss diets because of their powerful cleansing action and their ability to stimulate the metabolism. The high magnesium content promotes good bowel movement and proper kidney function.

Grape juice is also a good blood and liver cleanser and eliminates unwanted uric acid from the body. Grapes are high in potassium, which aids kidney function, strengthens the heartbeat and keeps the skin looking fresh and healthy.

Grapes are well known for cleansing the system. Dark grapes are high in iron, which makes them good blood builders. A hand full off grapes on your weight loss diet is a good snack.

There's around 100 calories in 1 cup of grapes.

Pineapple nutrition facts:

Because of their high vitamin C, content pineapples are considered to be a protective fruit. The juice is good for reliving constipation and poor digestion and the combination of vitamin C. Acids and enzymes make pineapples highly eliminative and a great boost for detox diets.

Pineapples can also be used to soothe sore throats. Beta-carotene, folic acid, potassium, iodine, calcium and magnesium are some of the nutrients found in pineapple.

Kiwi nutrition facts:

Kiwi contains twice the amount of vitamin c than oranges. They are also rich in potassium, which helps to stave off colds and flu. Kiwi fruits should be firm but not hard.

Lemon and Lime nutrition facts:

Lemons and lime are very high in vitamin C. They contain up to four times the amount of citric acid as oranges or grapefruit.

This high citric acid content is very good for getting rid of toxins. Lemons are also good for soothing sore throats and are widely used for colds and flu.

Mango nutrition facts:

Mangoes are one of my favourite. They are rich in beta-carotene, vitamin C and potassium. The riper the mango the more beta-carotene it will contain. They are great blood cleansers and bodily disinfectants and can be helpful to throw off body odour.

Orange nutrition facts:

Oranges are one of the richest sources of vitamin C. they help to protect against a variety of conditions, from colds and flu to heart disease and strokes that gives them very high health ratings. Their nutrients help prevent premature wrinkles and saggy skin.

When juicing peel the skin but leave the pith on as this is where all the good nutrients are. Other nutrients include vitamin A and the b-complex vitamins, bioflovonoids, pectin, amino acids, potassium, zinc and phosphorous.

Vitamin C helps the body to absorb iron, so a glass of orange juice a day can actually double the amount of iron available for use in the body. The high citric acid content in oranges is the most effective in cleansing the gastrointestinal tract and eliminating toxins and acid waste in cells. For this reason, orange juice is often included in eliminative diets.

Banana nutrition facts:

Whenever I'm shopping and I feel hungry the first thing that comes to mind is a banana. Everyone I know likes their bananas a little different. I like mine ripe with freckles on, some like them soft and very sweet, others when they've just turned. If you boil them when they're green you will get more iron from them at that stage.

Bananas are very nutritious, they contain vitamin C and dietary fibre. They have no fat or cholesterol. The vitamin C that they contain helps the body defend and heal against infection.

Potassium is the mineral in bananas that builds muscles. Having a banana before taking part in any physical exercise will give you that instant boost and energy.

The body burns off calories from carbohydrates more easily and quickly than calories from protein or fat. They are free from sodium and very rich in potassium. A banana and a glass of water can keep you going for two hours before feeling hungry.

1 medium banana has around 100 calories.

Pear nutrition facts:

Pears have a high content in vitamin c and B vitamins and the minerals potassium, phosphorus and iron, pear juice is good for the digestive system, and helps to normalise the bowel. It is a valuable addition to elimination diets because of its mild diuretic and laxative effects. Pears are one of the best urinary and gastrointestinal cleansers because of its high level of pectin.

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The Top 20 Healthy Fruits Nutrition Facts

Strawberry nutrition facts:

Strawberries are also a good source of vitamin C, beta-carotene potassium, calcium and iron. With their cleansing values they are good for eliminative diets too. They are very high in sodium, it helps keep you youthful, and their content in potassium is also good for the skin. Potassium and iron helps to strengthen the blood. The high levels of beta-carotene and vitamin C helps to keep of colds and fights infections and to prevent cancer and heart disease.

Peach nutrition facts:

Peaches are a good source of beta-carotene. They also contain vitamin C some of the B vitamins and minerals such as calcium, iron, phosphorus, potassium and sodium. Peach juice is wonderful for alkalinising and cleanses the intestinal tract and encourages good bowel movement. Drinking pear juice will improve your skin and eyesight and help prevent against cancer and heart disease.

Apricot nutrition facts:

Apricots are exceptionally high in beta-carotene compared with all the other fruits; therefore they stand out as cancer fighters. They can help prevent cancer of the lung, oesophagus, stomach, bladder and throat, and their high Vitamin C also protects against colds and flu.

Blackberry nutrition facts:

Blackberries, a rich source of vitamin C with good amounts of beta-carotene, B vitamins, vitamin E, and the minerals potassium, calcium and magnesium, which makes them invaluable in cases of heart disease, cancer and high blood pressure and premenstrual tension.

Blackberries also have a high iron content, which makes them one of the finest blood builders. Mixes well with prunes.

Cranberry nutrition facts:

Cranberry juice is used for its healing properties as a natural diuretic and urinary tract cleanser. Cranberries are a source of vitamin C, beta-carotene, quinine, iron and potassium. The quinine helps to maintain the health of the bladder, kidneys and prostate and has been found effective in preventing prostate cancer. The high vitamin C and beta-carotene content helps ward of colds and flu in the winter months.

Grapefruit nutrition facts:

Grapefruit belongs to the citrus family, which includes lemons, oranges, limes, tangerines, clementines and sultanas. Grapefruit is also high in vitamin C are good for warding of colds, and helps prevent bleeding gums.

Grapefruits are also a good source of beta-carotene, phosphorus, calcium and potassium. High levels of pectin are found in the white pith. It's known for controlling cholesterol levels and helping with digestive problems.

Bioflovanoids are also found in the pith and have a protective effect on vitamin C anti-inflammatory properties and protect blood vessel capillaries.

Prune nutrition facts:

Prunes are a variety of dried plums and are widely used as a natural laxative. Prune juice is just as potent as the whole fruit and a much healthier way to treat constipation than using synthetic laxatives.

Raspberry nutrition facts:

Raspberries are good cleansers especially of mucous and catarrhal conditions. They are natural astringents and can help sort out stomach problems and gum disease Raspberries are high in vitamin A and C and provide useful amounts of potassium, calcium and magnesium, which make them invaluable in cases of heart problems, fatigue or depression. A raspberry juice cocktail before meals stimulates the appetite and aids digestion.

Papaya nutrition facts:

The one thing that distinguishes papaya from the other fruit is its amazing digestive properties. Papayas are rich in papain, a protein- digesting enzyme, which is so effective that it is used in meat tenderisers and digestant.

It's good for stomach ulcers and fevers and many people believe papayas are a great rejuvenator, combating premature ageing. Also they have the ability to restore a healthy balance of intestinal bacteria, after the use of antibiotics.

It makes an effective laxative and cleanser to the liver, kidneys and intestines and has the ability to dissolve excess mucus in the body.

Papayas are rich in beta-carotene vitamin C and E and the minerals calcium, phosphorus and iron.

Melon nutrition facts:

Melons belong to the same family as cucumbers. They both have a cooling effect on the body. Melons are an excellent fruit for juicing because of their high water content, which makes them first class diuretic, and good kidney cleanser and skin purifier.

As in many other fruit and vegetables most of the nutrient lie in the flesh right next to the skin, so be careful not to lose this part when peeling. There are many varieties of melons to choose from including cantaloupe, honeydew, galia and watermelon. Cantaloupes are the most nutritious and are high in beta-carotene, vitamin C and digestive enzymes.

They are highly recommended by the American Cancer Society as a healthful agent against intestinal cancer. Watermelons have the highest water content and are great natural diuretics as well as being packed with skin-enriching minerals such as zinc and potassium.

Melons should be eaten alone or on an empty stomach as it ferments very quickly in the stomach.

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Calories Per Day For Men - The Biggest Nutrition Mistake

The Biggest Nutrition Mistake

As a nutritional coach and personal trainer I explain the principals of macronutrient ratios, thermic effect, calorie tapering, carbohydrate tapering and many other techniques to my clients. These advanced techniques get you from a good body to a great body. But the biggest nutrition mistake is trying to jump straight to these advanced techniques and NOT get the fundamentals right.

Rule Number 1 - Calories Per Day For Men

Rule Number 1 is eating the right amount of calories a day. If you don't get this right first then no amount of advanced techniques will deliver.  A calorie is a measurement. It is the unit measuring the energy value in food. The more calories a food has, the more units of energy it has. The laws of energy state that if you consume more energy (calories) than your body uses, then you will store this excess energy and therefore gain weight.

The Dietary Guidelines for Americans is the American Government's "cornerstone of Federal nutrition policy" from the US Department of Agriculture (USDA). It states that the estimated calories per day for men between 19 - 30 should be 2,600 - 2,800 for moderately active men, and 3,000 for active men. The estimated calories per day for men between 31 - 50 should be 2,400 - 2,600 for moderately active men, and 2,800 - 3,000 for active men.

The above guidelines are a useful starting place but a generalization. Most people are surprised when they find out the exact amount of calories they should be eating to achieve their goals. There are many different ways of calculating your optimum daily calorie intake. It should be dependent on your body type, your goals and other crucial factors. Often people also do not know how many calories they currently consume on an average day. How can you get a good body if you know how much you should be eating?

The Next Step

The Next Step is getting a "clean diet". This means that you are getting your calories from the right source of foods - healthy foods. A clean diet includes minimizing your sugar intake, drinking plenty of water, having small frequent meals (not snacks) each with a lean protein and complex carbohydrate (including plenty of vegetables). 

Part of the biggest mistake is to forget about the fundamental calories per day for men when you move onto the next step. If your goal is adding muscle, it does not matter if you are eating the healthiest foods in the world, but if you are not eating enough of them you will not give the body enough calories to create and maintain muscle growth.

Advanced Techniques

When you have reached your target muscle size it is time to reveal the muscle definition. This is achieved by removing the covering layer of subcutaneous fat whilst keeping the muscle.  Depending on your body type this can be the easiest or hardest stage. You should know by this stage how your body reacts to changes in your diet from measuring the results on your body from Rule Number 1 (calories per day for men) and The Next Step.

You can take this further by creating a diet with the right proportions of protein, carbohydrate and fat each day. This can be taken even further and the ratios used to optimize each meal. Do not be fooled by "experts" into jumping into advanced techniques until you have the first two fundamental techniques exactly right or you will see only marginal results.

By understanding the calories per day for men and having a "clean diet" you will see great results. For amazing results you need to look further into dietary science to accelerating muscle growth and breaking through stubborn problem areas; but not at the sacrifice of the fundamentals!

Top Eight Foods to Supercharge Your Weight Gaining Effort

If you have been dreaming to gain more weight in order to achieve a muscular body, you should put more importance on your diet nutrition by knowing what that best weight gaining foods are. This is especially true to those who are skinny and wants to put on some weight. Check out this list of some of the best foods to help you to gain weight and achieve a muscular body.

Brown Rice - Carbohydrates is essential when you want to gain weight, and brown rice is a healthy source of .carbohydrates. This is a kind of a whole grain food that is much healthier compared to the traditional white rice that we are accustomed of. Aside from having carbohydrates and proteins, brown rice also contains lots of vitamins, especially B vitamins as well as iron and magnesium.

Fish Oil - It is a given fact that fish oil is filled with omega 3 essential fatty acids necessary to reduce the inflammation in our body and helps us gain weight in a healthy way. The most common examples of fishes that are considered as good sources of omega 3 are salmon, tuna, mackerel and trout. Therefore, you must include these types of fishes in your diet.

Fruit Juices - Fruit juices are another source of dense carbohydrates and therefore, they are great for anyone who is trying to gain some weight. Make sure to drink fruit juice after every meal, instead of the unhealthy beverages such as soda or cola. Fruit shakes are also highly recommended, for just like the fruit juices, they are also rich in calories and are very helpful in gaining weight healthily

Healthy Oils - Adding healthy oils into your diet are very effective in gaining weight and building muscles. Some of the most common examples of healthy oils are virgin olive oil as well as the canola oil. These oils contain mono and polyunsaturated fats and omega-3 fatty acids too.

Nuts - Cashew, peanuts, walnuts and almonds are nuts that are rich in proteins and fibre, as well as healthy fats like polyunsaturated fatty acids. These nuts are also high in calories. Therefore, people who are skinny should get sufficient amount of healthy fats by including nuts into their diet.

Red Meat - Red meat is considered as the number one sources of protein-rich foods. But these types of foods, does not only have proteins in them - they are also filled with essential vitamins and minerals that are helpful to our body. These foods could certainly help skinny people to gain weight fast and increase muscle mass.

Whole Eggs - Protein is one essential nutrient needed to build muscles and the number one source of this nutrient are eggs. And aside from protein, eggs also contain several other important nutrients like Vitamins A, D and E. Because of these nutrients, eggs are considered as one of the best foods to eat when it comes to gaining weight.

Flaxseed - Flaxseed is rich in proteins and contains omega-3 fatty acids. This food is also known to be the number one sources of dietary fibers that are essential for the overall health of the digestive system. Therefore, if you are aspiring to gain weight and build muscles, make sure to include this food into your diet.

The foods mentioned are just some of the best weight gaining foods that you must include in your diet in order to gain weight. Aside from helping you gain some weight and achieve a muscular built, these foods are also essential for your health. Other foods that are also helpful in gaining weight are oatmeal, bagels, granola, corn, turkey, and many more. Also, keep in mind that complementing your daily meals with protein shakes is important if you want to gain fast progress.

Is Peanut Butter Healthy - The Staggering Question Prevails

Sure there are practically a number of ways to eat your peanut butter spread. While some simply loves the nutty kick, some prefers its creamy undertone on bread and celery. Whatever it is, the jar of delicious butterscotch peanut butter sitting quietly at your shelf is simply nutritious and healthy.

According to the American Peanut Council, there are more than 30 vitamins and minerals in it which offers you that ultimate nutritional value for overall bone and muscle development. Of course peanut butter is healthy.

Now lets us take a closer look

Your favorite jar is loaded with protein and fibers. While protein typically renders you energy, the fiber which greatly reduces appetite and improves the overall digestive system for easy bowel activities. Wait, before you take a mouthful of butterscotch peanut butter, your hot favorite food also contains riboflavin, a particular type of vitamin, which helps in increasing red blood cell production.

Moreover, it also helps in building and in boosting the metabolism muscles. Yes, it's definitely good to kick start your day a PB&J sandwich with a tall glass of cold milk for bones, lean muscle and also for added nutrition

2 Table spoons of peanut butter contains the following nutritional benefits

— It contains 200 mg of potassium.
— It has significant amount of Magnesium
— The healthy nutty spread is also loaded with Vitamin E, which helps in combating the free radical damage
— Yes, just 2 table spoon of your favorite butterscotch peanut butter contains 2.9mg of vitamin E, folate, which is a particular type of vitamin in preventing birth defects during pregnancy.
— Possibly you know this already, Magnesium plays a key role in nerve, and muscle functions and in keeping the bones strong. Just two tablespoon of the spread provides 50 mg of magnesium!
— Just two table spoon of this nutty delight has 7 grams of protein also 2 grams of dietetic fiber

You are free to indulge your senses by spreading it bread or graham crackers, crackers and on fruits like bananas, strawberries and apples. How about getting more creative? Go ahead and add a dollop of this nutty spread to your pancake mixture, or create tasty frosting, bake cakes or cookies with it.

Is peanut butter healthy even if it contains saturated fats?

Well, the obvious answer to this question is a big and resounding yes. This is typically because just the presence of saturated fat doesn't necessarily push any food into the so called unhealthy category. Tofu, olive oil and even wheat germ all have some amount of saturated fats and that doesn't make them unhealthy. The same logic is also applicable for the buttery and nutty spread. In fact, it is typically the whole package of the nutrients, and definitely not just the one or two nutrients which typically determines the health of the food!

Full of protein and loaded with healthy fats, peanuts are a great source of nutritional value. As per a recent research unveiled by the Harvard Medical School peanuts have almost the same amount of fats as olive oil. And this healthy snack has been famed for reducing the risk of heart disease as well as type 2 diabetes.

The Effects of Alcohol on Bodybuilding

This topic might have occurred in your mind. Will alcohol give any impact on my bodybuilding program? Some people can hardly say no to alcohol. For some of you, cutting down alcohol may be more difficult than reducing your food intake.

What is the connection between taking alcohol and building muscle? How can alcohol affect the process of building muscle? Here is some information you need to understand about the connection between taking alcohol and building muscle.

- Growth hormone

Alcohol intake affects the release of human growth hormone. Growth hormone is an important substance produced in human body to build muscle and promote cell growth as well as optimum bone growth. Human growth hormone is most produced when you are at sleep. Taking alcohol before sleep will affect your natural sleep cycle and can potentially reduce the growth hormone release down to 70 percent of its normal release amount.

- Testosterone levels

Testosterone is one of the most important hormones for muscle growth. Some substances of alcohol are synthesized in the liver. These often become toxins against the substances that trigger the release of testosterone. The decrease of testosterone levels will hinder the process of building muscle.

- Recovery time

Alcohol is often a toxin to human body. To reduce the effects caused by alcohol, our bodies need to spend more energy to get rid of alcohol from our metabolism. The more energy the body spends to get rid of it, the less remaining energy you have for muscle recovery.

- Hydration levels

Alcohol is a diuretic substance that can disturb your natural hydration levels. Dehydration can cause fatigue and decreased productivity. When you are dehydrated, you will not have enough energy to train your muscles.

- Glycogen synthesis

When you are taking alcohol drinks, alcohol synthesis takes place. Glycogen synthesis doesn't happen when alcohol synthesis takes place. Avoid taking alcohol before and after workout so that you don't get tired easily.

- Aerobic activities

Alcohol intake triggers the rise of blood pressure and increases heart beat rate. During workout, your heart is working at its maximum capacity, the rise of blood pressure caused by alcohol will make your workout much more challenging.

- Body fat levels

Alcohol contains calories which can cause you gain weight easily. One gram of alcohol equals 7 calories of energy. A few shots of alcohol drinks is just the same as having a full course dinner. It's just a matter of time that you will gain more fat.

Do You Really Know What Sugar Does to Your Body?

The thing to remember is that it is not always about "all" or "none." Moderation is key for most things, but admittedly harder to stick to around the holidays. We've got Thanksgiving under our belts with the winter holidays coming underway, and a whole new set of sweets to look forward to. Most (if not all) of us give in to our holiday sweet tooth, but for those of you who have a sweet tooth, and indulge it, all year round, there are some things you should know about what too much sugar does to the human body, particularly too much processed sugar.

Is It Really THAT Bad for Your Health?

For starters, sugar is addictive and really is not good for your teeth. For those of you who partake of sugary drinks, how are your teeth doing? Excessive sugar will eat away at the enamel protecting your teeth. You can get cavities, and ultimately, infections. Infections in the mouth find their way down into your digestive system, negatively affecting the whole body system. But that's just for starters...

Too Much Sugar Increases the Chance of Disease

While it affects many different aspects of the functioning of the human body, the liver is probably the most important. Your liver has a critical job in the human body, and you don't want to stress it out. Unfortunately, that's what excessive consumption of sugar does. Again, I'm not talking about minimal or even moderate amounts of sugar. Damage occurs with the habitual consumption of a lot of sugar. Basically, the kind of damage that too much alcohol can cause the liver, can also be caused by too much sugar. In fact, it can cause fatty liver disease (non-alcoholic).

Excessive amounts of sugar can increase uric acid levels, which in turn increase your risk of heart and kidney disease. Your kidneys process the blood in the human body, pulling out waste and extra fluid, preventing the build of said waste and extra fluid in the body. They will even regulate your blood pressure, among other things. That is, as long as they are working properly (so drink enough water, folks).

Excessive sugar increases the likelihood of insulin resistance and encourages weight gain by confounding our body's appetite system, making us feel hungry when we are not. The weight gain aside, the disruption to the release of insulin increases the chance of diabetes. Unfortunately, that's not all. Excessive amounts of sugar (NOTE: "excessive") can also create an optimal environment for the proliferation of cancer cells, which thrive in sugary environments. Sugar promotes the growth of cancer cells and cell division.

So, What Can I Eat?

Once again, sugar in moderation is not likely to send you down the path of disease. You tread a dangerous path when you partake of sugar in excess. Don't beat yourself up for having that slice of birthday cake at your friend's party, or that pie on Thanksgiving, but be aware of your habits. If you crave something sweet once in awhile, opt for fruit. The sugar that occurs in fresh fruit is natural and balanced by fiber and other nutrients, but enjoy in moderation. You can cut down on refined carbohydrates (think pancakes) also.

Balance is Key

A balanced diet serves to not only keep your organs and other body systems running smoothly, but also to keep your qi and yin/yang forces in balance. Remember that an excess in one aspect creates a deficiency in the other, potentially stressing our body system to the point of discomfort or illness.

What to Eat and How Much When Bulking Up - For the Most Muscle Gains

Bulking up is the best way to pack on a lot of muscle in the shortest time possible. It is a well know method used by bodybuilders to increase there weight in a matter of months. Then after bulking up you can cut down your body fat percentage to reveal a muscular physique below.

Eat plenty of protein

Protein is the one macro nutrient that your body can use to build and grow muscle. The other two macro nutrients, carbohydrates and fat can only provide energy to help with this.

You must provide your body with enough protein in order for it to build the most muscle mass. A good amount to aim for is 1-2 grams per pound of bodyweight. So if you weigh 150lbs, that's 150g to 300g of protein a day.

How to eat all this protein

In order to make sure you are getting enough protein in your diet, eat protein with each meal. Eat at least 25g per meal. Eat plenty of chicken, beef, eggs, fish and milk.

Mix protein shakes between meals for extra protein. Add a scoop of whey and then mix in fruit and healthy fats. Whey is a great way to boost your protein intake. But remember it is a supplement and shouldn't be used instead of solid meals of high quality protein, just because you can't be bothered to cook. Whey is a supplement to your diet, use it that way.

Eat plenty of calories

Eat more food and then some more. Eat 20-24 times your weight in calories. So if you weigh 150lbs eat 3000-3600 calories a day to successfully gain muscle bulk.

Food is anabolic, you must force feed your body with quality nutritious meals. Not only must you overload your muscles you must overload your body with food - this will great an overall anabolic response. Eat every 3-5 hours, 4-6 meals a day. Have shakes between meals, so eat 2-3 shakes a day and 2-3 meals a day.

Eat plenty of healthy fats

For extra calories eat plenty of healthy fats. Eat nuts as snacks between meals. Drink whole milk with and between meals. Add double cream, coconut cream, almond butter and olive oil to your shakes.

Add avocados to your shakes for and extra 300+ calories of healthy fats and fat soluble vitamins. Drink up to a gallon of whole milk a day, this can add up to 25lbs in one month.