Health Column

Body building is not a child’s game it needs rigorous exercise, right diet and hard work to get the desired result. Thus if you maintain the proper plan and routine, then it will be easy to build muscles. You should carry out your body building exercise under a good trainer and if you wish to build body then there is a need to do rigorous exercise. And along with exercise proper diet is essential.

A body building diet should be rich in all essential nutrients like proteins, vitamins and so on. And to gain energy consumption of adequate amount of calories is necessary. You should avoid fattening food. Here are some diet tips for body building.

The diet should contain high quantity of carbohydrate and proteins. Proteins play a vital role in building muscles and tissues in the body, while carbohydrates provide energy. Thus you should eat a diet containing high protein foods such as lean meat, fish, eggs, lean poultry, and lentils and so on. And carbohydrate containing foods are whole grains products, brown rice.

Consumption of small amount of fat is also necessary for gaining energy, production of hormones and lubrication of joints. But fat should be from healthy sources like polyunsaturated fats, mono saturated, while trans fatty acids should be avoided.

It is advised to avoid eating of trans fatty foods or greasy, sweet, fried and salty food as they contribute in weight gain.

To avoid consumption of more calories you should have smaller meals 5-6 times throughout the day. It also helps in increasing metabolism and burning higher amount of fats.

Avoid alcohol consumption; you can have herbal tea, coconut water and so on. Consumption of adequate amount of water is essential so you should drink at least 7-8 glass of water.

You can ask your doctors about the protein supplement as they can help you to gain sufficient amount of protein.

Hence to build perfect muscles it is essential to follow the diet plan strictly.

You must have heard doctors, and even lay men, saying that eating raw vegetables is necessary for your biological system. Well, vegetables are nutritious but you don’t feel like eating them at times. Right? If this is the case, then there is a recipe for you which can make the experience of eating tomatoes simply amazing. The name of the dish is frittata. It makes a near-to-perfect and substantial meal. You can have it either cold or at room temperature.

To make frittata, you need 1 ¼ pounds of ripe tomatoes, 1 or 2 cloves of garlic (either minced or pureed), salt and freshly ground pepper, 1 tablespoon of fresh marjoram leaves, 2 teaspoons of fresh thyme leaves, 8 large eggs, and 2 tablespoons of extra virgin olive oil .

Divide the tomatoes into two batches. Seed and chop one batch. Put it in a bowl and add garlic, salt and pepper to taste. Slice the other batch into rounds of about 1/3 inch in thickness. Take the eggs and beat them in a bowl. Put salt and pepper to taste in it. Add milk and half of the marjoram. Mix all these ingredients with the chopped tomatoes.

Take a 10-inch heavy non-stick skillet and heat it over medium flame. Pour 3-4 teaspoons of olive oil on it. Wait for a couple of seconds, and then pour in the egg mixture. Spread the mixture evenly on the pan with the help of a flat wooden spatula. Allow it to cook for 2-3 minutes. Turn the side of the frittata so as to allow the top layer to cook. Arrange the slice of tomatoes on the upper layer. Cover it with another pan. Wait for 2-3 minutes. Uncover the pan, and check whether the frittata has cooked properly.

Take out the frittata and place it on a plate, with the layer with tomato slice facing upwards. Allow it to cool down for 10-15 minutes. Sprinkle on the remaining marjoram. The frittata is ready to satisfy your hunger. One frittata can serve 4-6 people.

The frittata so made contains 201 calories, 424 milligrams of cholesterol, 14 grams of fat, 7 grams of carbohydrates, 4 grams of saturated fat, 2 grams of dietary fiber, 150 milligrams of sodium, and 14 grams of protein. So, frittata is a food to meet your nutritional requirements and boost your health.

Making up ones mind to reduce weight is very difficult because human beings are tuned to eat every tasty food rather than healthy food. On the contrary we must always keep this fact in mind that in order to have long term effects of food on your health. You need to choose the type of food that is fit for your health as well as that satisfies your hunger and gives you energy too.

The very essential element to consider is to follow a diet. Every diet plan is designed to keep this factor in mind that one should not remain hungry for most part of the day and whenever you feel hungry, you should eat something healthy rather then junk food. In fact it tends to change the eating habits of a human being.

Healthy food includes a wide range of thins which are cereals, wheat, barley, honey, brown sugar, red flour, nuts, fruits, green vegetables and grilled and baked items rather than deep fried and oil coated items. This is because they all contain unsaturated fat. Saturated fat and oily stuff is really disastrous for people as in the long run they have bad affect on the health of the person.