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muscles on plants pdf ebook free download sivan

Muscles on Plants PDF EBook Free Download

Sivan Berko Muscles on Plants System

Sivan Berko : Muscles on Plants Free PDF, Muscles on Plants Free Download, Muscles on Plants Free EBook, Muscles on Plants Diet, Muscles on Plants Recipes, Muscles on Plants Ingredients, Muscles on Plants Meal Plan, Muscles on Plants Eating Plan, Muscles on Plants training, Muscles on Plants Workouts, Muscles on Plants Exercises, Muscles on Plants System, Muscles on Plants Program, Muscles on Plants Guide, Muscles on Plants Method, Muscles on Plants Formula, Muscles on Plants Manual, Muscles on Plants Reviews, Buy Muscles on Plants Discount, Muscles on Plants Amazon.

Muscles

On

Plants

By Sivan Berko

bodybuilding

Bodybuilding:

INDEX:

Page No.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

Motivation

4

Need

5

Basics

6

Beginner Workout: Month One

9

Beginner Workout: Month Two

11

Home Exercises

12

Beginner’s Guide to Cardio

18

Sample Meal

23

Rich Sources of Protein

24

Myths about diet Rich

27

slide3

1

Motivation

What to do to motivate yourself for exercising?

⇒Set goals for progress in exercise

⇒Start slowly

⇒Become a student and read more about exercising habits

⇒Make a training log and stick to it.

⇒Exercise daily and make a habit

⇒Reward yourself for the hard work done.

slide4

2

Need

Gear up before starting exercising, and make you have arranged for the

following:

⇒Have cotton clothes

⇒Proper sport shoes

⇒Gloves

⇒Towel to wipe out sweat

⇒Water bottle

⇒Music which makes to happy

slide5

3

Baiscs

All the following points should be read and taken care of before starting

the 2 month muscle building program:

⇒Warm up by performing the same activity at a lower level of

intensity: i.e. walking on a treadmill before jogging, and cool down

by doing the same.

⇒For maximum fat-burning, you must raise your heart rate. It may

take 10 minutes to get it up there, but once you do, keep it in that

range for the duration of your session.

⇒Don’t overdo: Beginners should start off with low-intensity training

and work to improve over time. You know you’re overdoing it when

you feel dizzy or faint, you’re sweating profusely, or if you

experience pain. If you experience any of these symptoms, slow

down and stop. Take in fluids and walk to drop your heart rate

safely. If any of the above symptoms persist, see your doctor.

⇒Set realistic short and long-term goals. Keep a training log to

monitor your progress.

⇒The muscles grow after you workout. So sleep and give proper rest

to your body in this duration.

do not workout more than twice for the same body

⇒Do not workout more than twice, for the same body part in a week

and give it time to grow.

⇒Try cooling your body faster after workouts.

Before you train: Warming Up and Stretch your body

⇒A general warm-up consists of 5 – 10 minutes of low intensity

cardiovascular activities, which should cause you to break a light

sweat. Always warm up before you stretch.

⇒Move slowly and don’t bounce while you stretch, and never hold

your breath. Exhale as you stretch.

⇒Stretching after your training session helps bring you back to resting

state and prevent muscles soreness and stiffness

⇒Don’t work a muscle group if it’s still sore from the previous workout.

slide8

4

Beginner Workout: Month One

First set in your mind that you have to exercise for 15 minutes on daily

basis. Divide the total workout as per the days.

Day

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Body Part 1

Wrist

Triceps

Abs

Wrist

Triceps

Abs

Chest

Body Part 2

Biceps

Chest

Shoulders

Biceps

Chest

Shoulders

Biceps

Start your routine workout with larger muscles group. i.e. Legs,

Chest, Back, biceps, triceps, and so on.

Make sure that you take the sets as slowly as possible and if

required take rest in them. Do not push your body more than resistance

power. Make sure that you do not hurt yourself in this process. The rest

time between the sets should not be more than 30-60 seconds.

Instead of moving more weight, select a lighter resistance, feel the

muscles contract and relax on every repetition, and move through a

complete range of motion with the correct form.

bodypart biceps triceps chest abs legs calves

Bodypart

Biceps

Triceps

Chest

Abs

Legs

Calves

Wrist

Shoulders

Exercise

standing curls

Dumbbell overhead extension

Pec Deck Flye

Crunch

Lying leg curl

Stadning Dumbbell calf raise

Up and Down movement

Rod above head Flye

Sets

2

2

2

2

2

2

2

2

Repetitions

10 -15

10 -15

10 -15

10 -15

10 -15

10 -15

10 -15

10 -15

slide10

5

Beginner Workout: Month Two

Remember workout is a stimulus for muscles growth, but muscle actually

grows at rest, not which you are in the gym. Practice correct form of

exercising the very starting. Learning it right the first time is easier than

adjusting poor form after months of training.

Day

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Sunday:

Body Part 1

Wrist

Triceps

Abs

Wrist

Triceps

Abs

Chest

Legs

Body Part 2

Biceps

Chest

Shoulders

Biceps

Chest

Shoulders

Biceps

Calves

Bodypart

Biceps

Triceps

Chest

Abs

Legs

Calves

Wrist

Shoulders

Exercise

standing curls

Dumbbell overhead extension

Pec Deck Flye

Crunch

Lying leg curl

Stadning Dumbbell calf raise

Up and Down movement

Rod above head Flye

Sets

3

3

3

3

2

2

3

2

Repetitions

15 - 20

15 - 20

15 - 20

15 - 20

15 - 20

15 - 20

15 - 20

15 - 20

slide11

6

Home Exercises

Alternate Dumbbell Curl

With your upper arms by your sides,

palms facing in, flex your biceps on

one arm to bring the dumbbell

towards your shoulders, twist your

wrist as you lift so that at the top,

your palm face up. Reverse the

movement, twisting your wrist back

to the starting position at the

bottom. Then complete a repetition

with other arm. Completing the move

for both arms constitutes one full

repetition.

Mistake to avoid: Bringing your

elbow

forward

as

reaches the top, your upper arm

should

remain

almost

only

the

forearm

motion.

Standing EZ-Bar Curl

the

dumbbell

stationary,

should

be

in

Grasp

underhand,

width grip, lock your

upper arms by your

sides

and,

swinging

from

lower back, curl the bar

toward your shoulders.

Squeeze

your

before

lowering

weight and repeat.

Mistake

to

Letting

your

flare from your sides for

leverage.

rod

with

shoulder-

and

without

your

biceps

the

Avoid:

elbows

crunch

Crunch

Lie faceup, keep your legs bent and your feet on the bench.

Support, but don’t pull or push, your head with your hands while

you contract your abs to lift your shoulder blades just a few inches

off the bench.

Exhale, squeeze your abs and lower your shoulders. This

exercise can also be done on the floor.

Mistake to Avoid: Locking your feet under a bench, which

increases pain and reduces muscle growth.

Reverse Crunch

Lie faceup on a flat bench with your hips and knees bent. Grasp

the bench behind your head with both hands. Keeping the angles

in your hips and knees fixed, contract your abs to pull your hips

upward until your lower back is a few inches off the bench. Hold

for a moment, then lower and repeat.

Mistake to Avoid: Pulling with your arms to initiate the

movement instead of flexing your abs to lift your body.

slide13

Back

Pull-Dow n to front

Adjust the seat so your thighs fit

snugly under the kneepad, feet flat

on the floor. Grasp the bar with a

wide overhead grip. Form an arms-

fully extended position, pull the bar

toward the tip of your chest, elbows

coming down and back. Squeeze

your

shoulder

slowly returning to the starting

position.

Mistake to Avoid: Not keeping

your lower back slightly arched

throughout.

together

before

Bent-Over barbell Row

Keep a slight bend on your knees at a

30-45 degree angle to the floor, while

maintaining the natural arch in your

lower back by holding your head up.

Grasp the bar with a shoulder-width,

overhead grip and lift the bar into your

lower

midsection,

shoulder back on the ascent. Then

reverse the movement, controlling the

bar on the descent.

Mistake to Avoid: For the back

muscles to work, the shoulders must

move,

if

you’re

weight, you won’t be able to flex your

shoulder blades back. If this is the

case, drop the weight and do it right,

again.

moving

your

using too much

calves

Calves

Standing Dumbbell Calf Raise

Stand holding a dumbbell at

your side and holding wall, raise

your heel up and down slowly.

Complete all reps for one leg

before switching other leg.

Mistakes to Avoid: Repeating

too

quickly,

Go

squeeze. It’s not the amount of

weight you lift but the number of

times you do. Remember the

growth comes from the burn.

slow

and

Chest

Flat-Bench Dumbbell Press

Lie faceup on a flat bench, feet planted on the floor, with a dumbbell in

each hand above your chest, arms extended. Bring the dumbbells down

and out slightly to mid-chest level, pause and press them back up

toward each other, straightening the arms, but not locking your elbows

at the top.

Mistake to Avoid: Not keeping your elbows out to the sides. Bringing

the elbows closer in to the sides gets your triceps more involved in the

movement than you want them to be.

seated barbell press sit down at a military press

Seated Barbell Press

Sit down at a military press station and plant your feet, thighs parallel

to the floor. Reach up, lift the bar from the supports and lower it

straight down and directly in front of your face (slowly), touching you

clavicles. Your elbows should point straight down. Pause briefly before

reversing the motion, stopping just short of elbow lockout at the top.

Mistake to Avoid: Stopping the motion short of the bottom position.

Dumbbell Lateral Raise

Stand and hold a pair of

dumbbells in front of your

thighs, (low weight) palms

facing each other. With your

elbows slightly bent and

locked in this position, lift

the weights up and out to

your sides until your hands

and

elbows

shoulder height.

are

about

Mistake to Avoid:

Leaning backward as you lift

to generate momentum.

triceps

Triceps

Dumbbell Overhead Extension

Sit on a flat bench or a low-back chair. Lift a dumbbell overhead (low

weight), cupping the inside edge of the top of the weight with both

hands with a tight grip. From an elbows-extended position, slowly

lower the dumbbell down behind your head, stopping just short of

allowing the weight to touch your neck then reverse, squeezing your

triceps when extending your elbows fully at the top.

Mistakes to Avoid: Letting your elbows flare out to your sides too

much, try to keep them facing forward.

slide17

7

Beginner’s Guide to Cardio

Benefits of Aerobic Exercise

Cardio (aerobic) exercise is a vital part of any training program. Cardio

helps the body burn fat as fuel, improves cardio respiratory health,

reduces stress, helps reduce blood pressure and cholesterol levels, and

increases bone density and energy. Activities to choose from include

cycling.

NUTRITION GUIDELINES

Week 1: Assess Yourself

Make a note of all you eat, what you eat, the number of times you eat,

how much you eat and how hungry you are when you eat it. Take note of

how our schedule affects your diet. When do you get hungry?

As per above write down three goals for yourself. Is there a bad habit

you'd like to break. Do you go eight hours without eating? Is there a

single fresh vegetable in that three-day food dairy?

week 2 eat more frequently

Week 2: Eat More Frequently

Divide what you’re currently eating into pieces and spread them

thoughout the day. Instead of thinking only three as breakfast, lunch and

dinner, start thinking meal 1, meal 2, meal 3, meal 4, and if possible meal

5.

Going 5-7 hours between meals makes you less likely to lose fat, as body

tends to store fat and less likely to gain muscle.

Depending on your goals, these meals should range between about 400-

700 calories, but do not get too hung up on calories yet. For now, just

concentrate on getting in the habit of eating every 3-4 hours.

Week 3: Increase Your Protein Intake

Without enough protein, you can tender the growth of your muscle. If

you’re working out intensely most days of the week, you need 0.8 grams

of protein per pound of your weight.

The following are some good Non-Vegetarian Protein sources:

Food

½ cup tuna

3½ oz. chicken breast

4 oz. lean ground beef

4 oz. salmon

1 whole egg/ 1 egg white

½ cup low-fat cottage cheese

1 28-gram scoop protein powder

(Values may vary depending on brand)

Grams of Protein

6.3/3.5

26

30

28

25

16

22

to get enough protein in a given day a 150 pound

To get enough protein in a given day, a 150 pound person diet might

include:

To get enough protein in a given day, a

150-pound person’s diet might include:

Breakfast – 2 egg

Mid-morning meal-protein shake

Lunch-tuna (on sandwich)

Dinner – chicken burrito w/beans

20gms

22gms

26gms

35gms

Week 4: Change Your Carbs

week 5 change your portions portion size

Week 5: Change Your Portions

Portion size is the simplest method of weight control and much easier than

counting calories. If you want to lose weight, stick with portions that fit in

your palm, as following:

One serving meat or fish

Deck or cards

One serving rice or pasta

Tight fist

A baked potato

Computer mouse

One serving of Cheese

Four dice

One serving of butter or other fat

Thumb tip

Week 6: Limit Saturated Fat

Some dietary fats are far more desirable than others. Here’s a sheet to

get you started:

Good for Y ou FAT Sources

Nuts

Olive Oil

Canola Oil

Peanut Butter

Avocado

Use only w hen no option

Butter

Sour cream

Partially hydrogenated Oil

Coconut Oil

Whole milk and cheese

week 7 drink like a fish more than half of your

Week 7: Drink like a Fish

More than half of your body is made up of good old H2O, which lubricates

your cells, regulates body temperature and affects your exercise

performance, among many other functions. The easiest way to monitor

your fluid intake is urine color and volume. The lighter and the more of it,

the better. If it’s dark and concentrated, you need to drink more. For

optimal performance and recovery, drink 2 cups of water before, during

and after exercise.

Week 8: Eat Good food

Eating clean staple foods is a good habit and has to be maintained for a

good body. Few of them are as below:

⇒Egg whites

⇒Lean ground beef/chicken breast

⇒Salmon/Tuna of other fish

⇒Potatoes/yams

⇒Whole-grain bread of pasta

⇒Low fat of fat free milk, cheese, yogurt

⇒Fresh vegetables and fruit

⇒High fiber cereals

slide22

8

Sample Meal

slide23

9

Rich Sources of Proteins

1) NUTS: - Nuts (such as almonds, cashews, ground nuts and peanuts)

are all very rich in protein and available from the majority of food stores.

Plus, they are suitable for both vegetarians and non-vegetarians.

2) SOY A PRODUCTS: - These include soy milk, soy yoghurt, tofu and

even soy protein supplements. Soy products (particularly tofu) are

increasingly becoming available in the major food stores and can also be

purchased online. Although most soy products are aimed at vegetarians,

they are suitable for non-vegetarians also.

3) DAI RY PRODUCTS: - Dairy products include eggs, milk, cheese and

yoghurt. They are one of the best sources of protein available with eggs

and milk having a very high biological value (a value that measures how

well the body can absorb the protein). Plus, dairy products are a fantastic

option for vegetarians and non-vegetarians alike. Furthermore, they are

available in a wide variety of locations including your local store.

4)LEAN FI SH AND MEATS: - Lean fish (such as cod, salmon and tuna)

and meat (such as beef, chicken and lamb) are very rich in protein.

Although they are not suitable for vegetarians, non-vegetarians should

definitely consider adding more meat to their diet if they feel they are not

consuming enough protein. Leans fish and meats can be purchased from

most grocery stores and specialist butcher shops.

5 protei n supplements protein supplements come

5) PROTEI N SUPPLEMENTS: - Protein supplements come in many forms

including bars, drinks, powders and shakes. There are also many types of

protein supplement including; whey, miscellar casein, egg and soy, with

whey being the most popular. Although, protein supplements are not as

readily available as the foods listed above, they are highly convenient.

Protein supplements can be purchased from specialist health shops and

from multiple online stores.

The I mportance or Protein

Protein is essential to human health. Our bodies—hair, muscles,

fingernails, and so on—are made up mostly of protein. As suggested by

the differences between our muscles and our fingernails, not all proteins

are alike. This is because differing combinations of any number of 20

amino acids may constitute a protein. In much the same way that the 26

letters of our alphabet serve to form millions of different words, the 20

amino acids serve to form different proteins.

Amino acids are a fundamental part of our diet. While half of the 20 can

be manufactured by the human body, the other 10 cannot. These

"essential amino acids" can easily be provided by a balanced vegan diet.

How Much Protein?

As babies, our mothers' milk provided the protein we needed to grow

healthy and strong. Once we start eating solid foods, non-animal sources

can easily provide us with all the protein we need. Only 10 percent of the

total calories consumed by the average human being need be in the form

of protein. The Recommended Dietary Daily Allowance for both men and

women is 0 8 grams of protein for every kilogram

women is 0.8 grams of protein for every kilogram (2.2 pounds) of body

weight.3 People with special needs (such as pregnant women) are advised

to get a little more.

Vegans should not worry about getting enough protein; if you eat a

reasonably varied diet and ingest sufficient calories, you will undoubtedly

get enough protein. Protein deficiency, or "kwashiorkor," is very rare in

the U.S. and is usually diagnosed in people living in countries suffering

from famine.4

By contrast, eating too much animal protein has been directly linked to

the formation of kidney stones and has been associated with cancer of the

colon and liver.5,6 By replacing animal protein with vegetable protein, you

can improve your health while enjoying a wide variety of delicious foods.

Here are some examples of vegetarian foods w ith high sources of

plant protein:

PROTEI N I N LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima

beans, Navy beans, Soybeans, Split peas

PROTEI N I N GRAI NS: Barley, Brown rice, Buckwheat, Millet, Oatmeal,

Wheat germ, Wheat, hard red, Wild rice

VEGETABLE PROTEI N: Artichokes, Beets, Broccoli, Brussels sprouts,

Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper,

Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach,

Tomatoes, Turnip greens, Watercress, Yams, Zucchini

PROTEI N I N FRUI TS: Apple, Banana, Cantaloupe, Grape, Grapefruit,

Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry,

Tangerine, Watermelon

slide26

10

13 Myths about Diet

Some myths originated in our childhood, others were started by

magazines and TV programs decades ago. So here are the top 13 myths

about your diet.

1. There is little good in frozen or canned fruit and vegetables. It is

astonishing, but frozen and canned fruit and vegetables can sometimes

turn out to be better for you than the fresh ones since they are frozen or

canned right off the field. As we all know, an immediate freezing is one of

the best ways to preserve vitamins. And fresh produce has to travel a long

way before it makes it to the store. In order for the vitamins to survive till

the moment they get into your body we should unfreeze the produce as

soon as we possibly can and cook it in water only. Canned corn, apricots

and gooseberries contain no less vitamin C than their freshest version.

The trick is to pick out not the ones that are canned in marinade or syrup,

but rather the ones that are canned in water or their own juice without

any added sugar or artificial colouring agents.

2. Drinking wine every day is a sure way to become an alcoholic! As a

matter of fact, quality wine can protect your body from bacteria, stimulate

the digestive gland's function and the production of hydrochloric acid

which balances the acidity level. For example, the popular tradition to

follow oysters with wine has emerged because of the fact that this

delicacy is often contaminated with colibacillus, and there is no other

method to neutralize these bacteria that would

method to neutralize these bacteria that would be more pleasurable. Also

when you are travelling to tropical countries, adding a little bit of wine to

your drinking water will help you prevent problems with your stomach or

intestines. Wines are classified according to their effects: white dry wines

are recommended if you have atherosclerosis, red table wines are great at

toning you up, and muscat wines act like sedatives. Hence, we should

make it a rule to drink half a glass of wine at dinner (you can dilute it with

water) in order to combine business with pleasure.

3. Eating right before going to bed is unhealthy. The work day of a

modern person has a tendency to end later in the evening when

seemingly dinner is strongly not recommended. However, the dieticians

have recently discovered something that is good news for those of us who

like to have late dinners. There has been a survey done involving

thousands of men and women: half of them were eating as late at night

as they wanted to, and the other half was not allowed to eat anything

after 6pm. It turned out that after two years of this experiment the

participants of the first group did not gain an ounce of extra weight. In

other words, as the result of this research it has been proven that the

time of your meals does not have any effect on the process of losing

weight! Thereby, night raids on the fridge are no longer forbidden,

although there is still one condition: instead of reaching for doughnuts and

fried chicken in the middle of the night, go for low-calorie yogurts, fruit

and vegetables. It is even permissible to drink white wine. In other words,

the quality and quantity of the food you choose for your dinner is more

important than whether you eat it at 6pm or at midnight. Furthermore,

the doctors assert that we should eat before going to sleep since the acid

required to digest food is produced by our body at night and it should not

irritate the mucous membrane of our stomach

irritate the mucous membrane of our stomach. The same doctors strongly

advise to give preference to dairy products right before sleep.

4. It is good to chew gum after you eat. In spite of the mass advertising,

the dentists are not too excited about gum. Although it does indeed

refresh your breath, it is hardly a means of hygiene of the oral cavity.

Scientific data about positive effects of gum on the teeth's condition is

true only for a limited range of gum containing fluoride. Gum containing

sugar is equal to candy when it comes to the calorific value and

destructive impact on enamel. As far as the rest of types of gum, you

should know how to chew gum correctly, when and how long in order to

avoid damaging the periodontium tissues. It is recommended to chew

gum no more than 3 times a day for no longer than 3 minutes. Note that

chewing gum for a long time causes an excess amount of gastric juice and

since there is no food that actually goes into the stomach it can harm its

mucous membrane.

5. Eggs contain a lot of cholesterol. Our grandfathers and grandmothers,

who used to be big fans of eggs when they were young, restrict

themselves from having this dish for breakfast as they get older fearing

that their cholesterol level will increase. Similar threats have been all over

newspapers and magazines devoted to health topics in the last decade.

However, scientists today say that it's not the eggs that are to blame but

the saturated fat that is practically lacking from them. Therefore one egg

a day is permissible to anyone, especially since eggs are a source of

protein and if meat and fish are not very frequent in your daily diet then

you should definitely give eggs more importance. Besides an egg has a

very low amount of calories - on average about 60 kcal. It also has a ton

of nutrients: vitamins C, B, D, and E, iron, phosphorus, iodine, and even

zinc. And if you are so concerned about the cholesterol level in your blood,

then you can control its balance independently

then you can control its balance independently by consuming a large

amount of foods rich in starch such as rice, pasta, fruit and vegetables.

6. Pasta is the main enemy of a thin waist. Over the last several decades

this myth has been depriving the ladies who were trying to stay slim like a

pencil of one of the biggest delicacies - pasta. They wouldn't even believe

the graceful Sophia Loren who has been urging the ladies to go ahead and

fearlessly devour the Italian delicacy. Today dietitians all over the world

repeat what the actress has been saying and recommend including whole

wheat pasta into our daily diets. Pasta does a great job filling you up and

even a pretty big portion of it has a low amount of calories. On top of that

100 grams of good quality pasta contains 13 grams of protein and only 1

gram of fat. And of course there is a variety of nutrients in this overseas

delicacy: B vitamins, which lower the fatigue, vitamin E, cellulose, which

contributes to getting rid of toxins.

7. The fat contained in nuts leads to excess weight. Most of us are

convinced that fat foods are of no benefit. Unfortunately, quite often we

can find nuts, including almonds, on the black list. However dietitians

assure us that almonds have more benefits than harmful effects. If you

regularly consume unsalted nuts then by nourishing our bodies with

vitamin E we can slow down the body's aging. Besides almonds, similar to

olive oil, contain monounsaturated fat as well as magnesium, which

makes arteries healthy, and potassium, which lowers the blood pressure.

American scientists have discovered that eating almonds decreases the

risk of heart diseases. As far as the main reason of doubts - the stoutness

almonds supposedly cause, strangely enough you can actually lose weight

if you substitute other fat foods in your daily diet with almonds and

maintain a low-calorie fruit or vegetable diet overall.

8 sweeteners are way less harmful than sugar

8. Sweeteners are way less harmful than sugar. The reality actually turned

out to be different. If used for a long time some components of

sweeteners have a negative effect on our health: acesulfame provokes a

crisis if you suffer from heart failure, and cyclamate - if you have any

kidney problems. Besides almost all artificial sweeteners have a bile-

expelling effect and therefore people who suffer from illnesses of biliary

routes, for example cholecystitis, can experience a worsening of their

condition. As far as natural sugar replacements (fructose, xylose, sorbitol)

when it comes to their calorie content they are equal to the original.

Fructose is considered the most innocent, since it has the least negative

side effects compared to the rest of sweeteners.

9. Snacking right before a big meal is bad. Since early childhood we

remember as our mom would scold at us for sneaking a bite shortly before

an actual meal. However if it's still a long time before dinner but you are

already starving, you can allow yourself a couple of snacks that you do not

have to cook, all you need are the proper products on hand. The first ideal

method to take an edge off your hunger is to have some grapes or a

couple slices of cheese. They contain calcium and useful acids. The second

sure choice is ham with carrots and celery. You can stock up on bags of

raisins or other dried fruit that should be followed by a glass of orange

juice, which contains a lot of vitamin C that will help your body digest the

iron that grape is so rich in.

10. Chocolate can only cause trouble. Those of us who love chocolate do

not have it easy with all the stories about how unbelievably fast you gain

weight after even one chocolate bar and how much acne you get on your

face after just a couple of candies. In reality chocolate is very beneficial.

First of all, cocoa beans contain a special substance that improves the

function of heart and vessels. Thanks to this substance your blood

pressure goes down the blood s coagulation

pressure goes down, the blood's coagulation improves, and any

inflammation processes stop. Secondly, chocolate contains an anti-

infective agent that suppresses the development of bacteria that cause

dental cavities. Thirdly, the amino acid contained by chocolate contributes

to serotonin's production, which is also known as the hormone of

happiness. The only thing that all the specialists emphasize is that we

should give preference exclusively to dark bitter chocolate, which contains

minimum 75% of cocoa.

11. Ice cream only leads to sore throat, extra pounds and bad teeth. Ice

cream has always been taboo because of its consequences such as

toothache, sore throat and so on. However, it is ice cream that is referred

to by the doctors as the sweet psychologist. Ice cream takes us back to

the serene childhood. And the natural tranquilizer called tryptophan found

in cream calms down the nervous system. We shouldn't be scared of a

toothache: the unpleasant sensations, which are caused by eating ice

cream, are just a reaction to its low temperature. And even the sore

throat is only a myth from childhood - adults are actually advised to eat

ice cream as a preventative means against sore throats.

12. Eating raw food is a great way to lose excess weight and improve your

health. Eating raw food does have a lot of benefits: there are more

vitamins that the body receives, our body cleanses itself faster, and the

weight goes down. However, the flip side of eating raw foods is not so

bright. In order to become a raw food eater you need to be absolutely

healthy - if you have any deviations from perfect health such as allergies

or colitis, eating raw food is strictly prohibited. The cellulose of raw fruit

and vegetables negatively affects the mucous coat of esophagus (an

organ, through which food passes to the stomach) and the acids they

contain destroy the enamel of the teeth. And although a certain portion of

nutrients dies in the process of cooking our body

nutrients dies in the process of cooking, our body digests the vitamins

that remain after thermal processing ten times better, for example

carotene from carrots. Such vegetables as eggplants and beans contain

poisonous elements, which become harmless only after being processed in

high temperatures. Dietitians recommend practicing eating raw foods as a

preventative technique - on average it should last no more than 1-2

weeks.

13. Beer leads to gaining weight. Choosing between wine and beer we

often give preference to the first due to one simple reason - fear of beer

belly. However, as strange as it is, beer is not that high in calories: 40-50

kcal for 100 ml is not the highest ratio out there (for example, soda pops

have the same calories ratio). Plus good quality beer practically does not

have any sugar or fructose, which negatively affect our body compared to

soda pops that are abundant in it. Beer, if consumed in moderation, can

actually be a beneficial product. If you limit yourself to one glass of beer a

day, you can stimulate the gastrointestinal tract's function (the system by

which ingested food is acted upon by physical and chemical means to

provide the body with nutrients it can absorb and to excrete waste

products), slow down the body's aging and lower the risk of cardio-

vascular illnesses. And by the way, doctors in middle Ages used to cure

toothache with beer, you just had to rinse your mouth with a slightly

heated up liquid.