Posted on

Oldest woman bodybuilder in the world is a grandmother who has 80 years



Oldest woman bodybuilder in the world is a grandmother who has 80 years

Have you ever felt too old to do something? Ernestine Shepherd has never felt so. She is the oldest woman bodybuilder in the world and believe it or not, grandmother who recently turned 80 years old.

She was born on June 16, 1936. and she started bodybuilding when she was 56 years old. Then she went to the conquest of two bodybuilding titles in the world. From 2010 to 2011, Shepherd was the person who had the oldest body in the world when it comes to the world of bodybuilding and entered the Guinness Book of Records.


So what is her secret? Discipline, determination, good and hard work. Every morning waking up at 03:00 hours, a weekly run off 130 km. Every day, eat a boiled egg, chicken, vegetables and drink plenty of water.

But the real secret is to never give up, so think twice the next time you go to the gym.


Posted on

The oldest bodybuilder died | R.I.P. Manohar Aich



The oldest bodybuilder died | R.I.P. Manohar Aich

Aich son announced that his father died on Sunday due to health problems caused by old age …

The celebrated Indian bodybuilder and former Mr. Universe Manohar Aich died in the eastern Indian city of Calcutta in 104 years.

Aich grew up as a small boy, and throughout life is overcome numerous obstacles, poverty and stay in prison, in order to reach fame.


In London in 1952 won the title of Mr. Universe, a home to come back as a hero. Many boys begin to engage in this sport inspired by his success.

He has won several titles in the Asian competition. He was known as “Pocket Hercules”, because he was a high 150 centimeters.

Aich is often said that the secret of longevity, ability to trouble accepting lightly and to be happy during difficult periods in life. He claimed that he had seen with a diet of milk, fruits, vegetables, rice, lentils and fish maintain health.

Posted on

How to have a healthy diet with a small budget

small budget


How to have a healthy diet with a small budget

Many people think that it is increasingly difficult to keep healthy, especially if you do not want half of their income each week to spend on food.

The consumption of cheap and processed meat poses serious health risks, but finding quality alternatives that you can afford is not easy. According to a study conducted at the University of Washington, a healthy diet can cost up to 10 times more than eating fast food.

Let us not forget how expensive can be bad health, especially when we bring ourselves to a chronic condition. If you continually eat healthy foods, you will enjoy increased energy levels, high immunity, cognitive performance, and will generally feel better.

How do we solve this dilemma? Fortunately, a healthy diet is not as expensive as some think.

If you are willing to do a little diet plan and add variety to their habits of eating, you can eat healthy without going bankrupt.

Cheap sources of healthy protein and fat

EGGS – One of the best sources of protein, with about 6 grams per egg, and are also a great source of healthy fats. Eggs also have some other positive impacts on health such as reducing the risk of thrombosis and increasing concentrations of lutein and zeaxanthin (powerful antioxidants) in the blood.

If you are afraid that the cholesterol in eggs increases the risk of heart disease, this myth was completely demolished in many epidemiological and clinical research. Eggs are difficult to surpass in both price as well as nutritional value.


CHICKEN BREAST – There’s a reason why individuals who practice eating so much chicken: is cheap, has a high proportion of protein and little fat. Half a kilo of chicken breast contains about 130 grams of protein. It is true that the ratio of omega-6 and omega-3 fatty acids in poultry is not uniform (about 10: 1, while the beef is about 2: 1), but this imbalance can be easily replaced by the addition of fish oil or by eating oily fish, such as tuna , trout, herring, sardines or mackerel (which everyone should eat anyway).

Almonds – Favorite nuts. They have a high nutritional value and great taste. A handful of almonds (about 15 pieces) contains 9 grams of healthy fat, 4 grams of protein, and less than 4 grams of carbohydrates. Like eggs, come with several additional benefits to our health – eating almonds is associated with a reduced risk of diabetes and reducing body weight.

Go well with granola or muesli, and oatmeal. You can prepare and freshly ground almond butter. Excellent without supplements, but even better in combination with fruits like bananas or apples.


Fasting cheese – 250 to 500 grams of low fat fresh cheese, 30 to 60 grams of protein and very little fat. A great taste with a little salt and pepper, or in combination with fruit.

Avocado – This is one of the best sources of unsaturated fat (an avocado contains about 15 grams), which improves cholesterol levels, reduces the risk of cardiovascular disease, and improve brain function. In addition, the avocado is full of phyto-chemicals that are useful in the fight against cancer.
There are several ways to prepare, not just guacamole. Excellent combined with eggs, in soups, and in various sauces with tomatoes. Prices vary depending on the season, demand and the level of production, each piece can be used for two meals.

Cheap sources of healthy carbohydrates

They play a vital role in the diet of individuals who exercise. The most popular form of carbohydrate is processed fast food, which can pose serious health risks of long-term consumption. On the other hand, regular intake of nutritionally rich carbohydrates is associated with a reduced risk of chronic diseases. Read below what are the best sources of cheap and healthy carbohydrates.

Oatmeal – One cup of dry oat bran contains more than 100 grams of carbohydrates, 26 grams of protein and 11 grams of fat. Are a great source of dietary fiber. Studies have shown that oatmeal reduces LDL (bad) cholesterol.
Oatmeal is the basis of the diet of many bodybuilders – you can even replace the flour with ground oatmeal in the preparation of bread and cakes.


BEANS – Black beans are an excellent source of carbohydrates, but also potassium, calcium, folic acid and fiber. One cup contains about 40 grams carbohydrates, 15 grams of protein and about 1 gram of fat. Cook it and serve it as a side dish or make a soup or a sauce of beans.

BROWN RICE. One cup contains about 45 grams of carbohydrates, 5 grams of protein and 2 grams of fat, and there are nearly 4 times more fiber than white rice, and more vitamins, minerals and other beneficial nutrients.

Research has shown that high levels of consumption of refined grains such as white rice, associated with an increased risk of developing type 2 diabetes, which is the usual consumption of grains such as brown rice, is associated with a reduced risk.

FRUITS – You can not go wrong with fruit. A good selection of the grapes, apples, bananas and oranges, full of antioxidants, vitamins, minerals and fiber.

Potatoes – batata or sweet potato gives you a feeling that today is the day of cheating, even if you do not do. They can be sweet as a dessert, filled with vitamins and other micronutrients. One cup of mashed sweet potato contains about 60 grams carbohydrates, 4 grams of protein and less than 1 gram of fat. You have no reason to omit it from your diet.

You can eat healthy without going bankrupt

There are still some tricks to save – buy frozen vegetables, buying larger quantities, tracking sales and seasonal ingredients and preparing food in bulk for later use.

And finally, let’s not forget the most important value of a healthy diet – longevity, vitality and life without the disease – it is priceless.

Posted on

Why eat snacks | 5 important reasons



Why eat snacks | 5 important reasons

Eating healthy foods between meals, you can avoid the attacks of hunger and ensure constant energy for all efforts during the day.

If you eat more often, you will be moderate at meals. If you know you have more than one meal, you can be disciplined and satisfied with less food at each meal, because you know that in a few hours to eat again

Healthy snacks with controlled portions can be invaluable in your daily diet and can help you to refrain from resorting to unhealthy snacks from which to garner unwanted pounds.

The beauty of a healthy diet is the fact that fruits, vegetables and whole grains contain a lot of fiber, and relatively few calories. This means that every few hours, you can get something to eat, and so have the quantity and quality-without entering a huge number of calories

The needs of your body for nutrients can satisfy introducing snacks in your daily diet. If you try to eat 5-7 servings daily of fruits and vegetables, in addition to several servings of dairy products, and in addition to meet protein needs, you may have difficulty if all that food you try to allocate only 3 servings

Posted on

Foods that will boost your metabolism and increase fat burning



Foods that will boost your metabolism and increase fat burning

While there is an element of truth in principle to maintain the weights, is actually a function of calories consumed compared to calories consumed as energy, this is not really the whole story. For example, do you know what the difference is if you drink a glass of Coca-Cola in comparison with the same amount of calories from cereal. The oatmeal provide a feeling of satiety, which gives us energy in the long run, while Coca-Cola raises insulin levels and for a very short time become more hungry than you were before you drink it. In addition, it is more likely that these empty calories settle somewhere in the region of the buttocks or thighs.

So what do you do? The answer is simple: start to feed wisely by eating foods that are considered termogenetskom. For example, some foods are believed to metabolism, ie, it naturally increases energy consumption, helping you can burn fat in the body, not to the same precipitates. And when this happens, your body turns to the existing fat deposits to meet its energy needs, helping you to get rid of those fat deposits that you cover struggled acquired muscles. In addition, some termogenetska foods have properties that go beyond the effects of burning fat. For example, some types contribute to a greater sense of satiety, some prevent those calories you consumed enter your body, while others stimulate the body to release more fat, while no metabolism. In other words, the body’s fat metabolism is a complicated process, but if you understand how food works to stimulate fat burning, then you can choose those food choices that will help your body to get rid of unwanted fat.


Cayenne pepper is right termogenetska food. When you consume it in sufficient quantity, your body temperature increases and you can actually feel the sweat. If you insert a conscious effort to eat healthy, adding peppers actually are improving your body’s ability to prevent the accumulation of fat. As these peppers contain very few calories, consumption does not add a lot more energy into your meal when you consume them in large quantities. Capsaicin, a substance that is responsible for the keen taste of some kind of pepper, the active ingredient to accelerate work to increase metabolism and fat consumption. This ingredient works by raising levels of norepinephrine, a chemical substance in the brain that accelerates the heart rate, release of glucose and blood flow to the muscles. It can also alleviate feelings of hunger, and therefore food intake.

What to do: add the chilli eggs, cream cheese, salads, meats and traditional Mexican food (if you want to boost their otherwise bitter nature). To get the best effect termogenetski hot peppers, make smart food choices, putting the emphasis on low-calorie foods such as lean meat or vegetables rich in fiber. But you should know that this termogenetski effect is not so strong to undo all too entered the calories or fats that are found in foods such as pizza or candy.


jajePokazalo that eggs promote weight loss process, that it increase the feeling of satiety and contribute to reducing consumption of calories later in the day. In one study, it was discovered that two eggs for breakfast helps reduce appetite and calorie intake in a 24-hour period compared with breakfast made of pastry with the same number of calories. Those who ate eggs lost significantly more weight and fat in the abdominal area than those who ate a bagel.
In addition, the protein in eggs contains one of the best profiles of amino acids that are found in foods, which is why this food is great for building muscle. Fats that are found in the yolk helps to slow down digestion, thereby reducing hunger and at the same time providing a large number of useful properties.

What to do: Eat two or more eggs to five days a week as part of a healthy breakfast. Also, please note that breakfast reduce your intake of carbohydrates that are quickly digested, such as biscuits, because they can lead to insulin reaction that stimulates the appetite and encourages the body to store fat.


Cinnamon helps control body fat by making a positive effect on the body’s response to insulin and helping to burn fat in the body, which represents two very desirable effect when trying to lose weight.

Firstly, cinnamon increases the flow of insulin in muscle cells, leading to greater muscle building in physically active people, but not to the deposition of fat.

Secondly, research has shown that one of the substances which are located in cinnamon stimulates reduction of body fat in that stimulates glucose combustion within the fat cells. For this reason, cinnamon extract is used in many The burner fat.

What to do: Cinnamon can eat in an arbitrary amount along with cereal or a protein shake. It would be best if all this chop and mix in a blender to make sure that everything is evenly mixed. Cinnamon will improve the taste of food, and at the same time have a double effect when it comes to burning fat.


The primary fat burner in green tea, in addition to caffeine, epigallocatechin gallate is Catechins (EGCG), which blocks the enzyme that breaks down norepinefrin.Kao we have already mentioned, this neurotransmitter is crucial for the regulation of metabolism. By stopping the breakdown of norepinephrine, green tea effectively speeds up the metabolism. The caffeine and EGCG have slightly individual effect, so that there is logic in it to take advantage of their joint effects in a healthy and delicious beverage.

What to do: green tea you can drink as much as you want, but supplements based on green tea extract are much more effective for burning fat. For those of you the best results, you should take three doses of 500 mg each day.


This classic breakfast can help reduce levels of fat because it contains carbohydrates that are slowly digested and a large amount of fiber which is required to maintain a stable level of insulin throughout the day.

In one study has found that athletes who bring a slow digesting carbs for breakfast and lunch have lower insulin levels compared with those who eat carbohydrates that are rapidly digested (such as fruit juices and the like). Higher levels of insulin helps the deposition of fat, especially if you do not train regularly.

What to do: eat a small bowl of cereal for breakfast, and to achieve better results, you can spice it up with cinnamon and eat them in combination with two eggs and a cup of black coffee.


Even if you’re not a fan of supplements, you should consider how to turn whey into your diet. One scoop of whey mixed with water provides 25 grams of protein with only 100 calories (assuming you consume whey is not enriched in carbohydrates and / or fat). Whey has many beneficial effects for those who are physically active.

Studies have shown that subjects who consumed whey generally lost more fat and more lingering muscle tissue of patients in the control group, and seem to be more likely that in this process included several mechanisms. One of the reasons why this is happening may be that whey reduces the feeling of hunger. In one study, it was revealed that the subjects who consumed a whey shake 90 minutes before they were allowed to eat a big meal, ate significantly less food than when they drank a shake based on casein. The researchers concluded that this result might be caused by the fact that whey stimulates release of the hormone cholecystokinin, which prevents hunger and glucagon like peptide-first You already know that when you overeat on an empty stomach, you can bring yourself almost to a state of coma. In addition, there is a strong potential that a diet with high protein content can create termogenetski effect. Although some of this is still fierce debate. Just do not go into extreme situations and reduce carbs and fat to a very low level.

What to do: drink whey before you go to the gym after a workout, or at any time when you feel hungry and do not have time to eat anything but fast food. Also, consider the fact that whey drink about an hour before a meal.


Coffee shop only to awaken you can, coffee can awaken and metabolism. Additionally, caffeine stimulates brain activity. Another useful function is its ability to positively impact on your physical activity in the gym. In fact, studies have shown that one cup of coffee before a workout can help to raise greater load and do a larger number of repetitions.
Coffee is one of the largest sources of antioxidants, substances that help to neutralize harmful free radicals. Caffeine is a stimulant of the central nervous system, so there’s a clear termogenetski effect. However, one should know also that the body eventually gets used to a certain intake of coffee.

What to do: enjoy a cup of coffee without milk or sugar, with breakfast in the morning. One cup of coffee contains about 100 mg of caffeine. Second cup of coffee, drink about 30 minutes before you go to the gym. Not only will you better practice, but will also burn more calories. Change and caffeine intake over time to achieve even better results: coffee, drink a few months and then stop drinking the next three, four weeks to increase its effect when it again you start to drink.


Ginger root of the known properties of the reduction of inflammatory processes in the body and the prevention of nausea, can be useful in the reduction of body fat. Studies have shown that dried ginger metabolism. In addition, ginger increases the production of lactic acid in muscle tissue, which can stimulate the release of growth hormone simultaneously with increased lipolysis (ie fat burning).

What to do: eat ginger along with other foods. It is especially good with sushi.


Sometimes science proves to be true some things that were previously resembled the stories that are old grandmother talked. In fact, studies have shown that cold water can significantly speed up your metabolism, although other studies came to the assumption that termogenetski effects of cold water are not as significant as we would like.

It is assumed that the body increases the temperature of cold water and thus leads to a slight termogenskog answers, but it does not mean that the answer will be greater if you drink more water. However, the cold water can provide you with an additional effect, which is perhaps just as well. Consuming large amounts of water can also have other advantages: water keeps hydrated state, and in this way actually improves the energy level of your body. Water is essential for burning fat and it contributes to lower overall caloric intake.

What to do: drink a glass of cold water on an empty stomach three times during the day, when you first wake up in the morning, and then in between meals. Also, the water should be regularly drink with your meal, as often as possible.

Posted on

Food Pyramid Benefits | Role Products and Importance | Food Pyramid


Food Pyramid Benefits

Fat & Sweers

  • Role – The Fats and Sweets group contains no vitamins or minerals and left are just plain calories. Satured fats (contained in butter, cream, oils) are particulary bad for health.
  • Products – Butter, Oils, Candies, Cakes …
  • Importance – Smallest group, Sparingly

Milk & Cheese

  • Role – Milk and its derivative products are a rich source of dietary calcium, but also provide protein, phosphorus, vitamins (A and D). Calcium is a mineral which is essential for healthy bones
  • Products – Milk, Yogurt, Cheese …
  • Importance – Small group, 2-3 servings

Meat & Beans

  • Role – The Meat group is rich in protein, iron, zinc, and vitamins (B). Protein is very important for maintaing healthy muscles, tendons, bones, skin, hair, blood, and internal organs
  • Products – Meat, Poultry, Dry beans, Fish, Eggs, Nuts
  • Importance – Small group, 2-3 servings


  • Role – Fruits are low in calories and fat and are a source of natural sugars, fibers and vitamin (C).
  • Products – Apples, Bananas, Oranges, Berries …
  • Importance – Medium-size group, 2-4 servings


  • Role – Vegetables contain essential vitamins (A and C) and minerals (iron, calcium, …) that are important for body to grow and function.
  • Products – Potatoes, Broccoli, Carrot, Spinach, …
  • Importance – Medium-size group, 3-5 servings


  • Role – Careals (grains) consist of carbohydrates, an exellent source of energy. They are not fattening and provide vitamins (B), minerals and fibres.
  • Products – Bread, Rice, Wheat, Pasta, …
  • Importance – Largest group, 6-11 servings

food pyramid benefits