29 Healthiest Foods on the Planet

The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet. If you're searching for more tips on healthier living, take a direct approach to your health and wellness by customizing your individual health insurance needs.

FRUITS

01. Apricots
The Power:  Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power:  Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries

The Power:  Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power:  Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

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Foods to increase test aka testosterone in males / females.

What is testosterone an why do i need it?

Testosterone is a male hormone which plays a vital role in a man’s health and sexuality. Its production is dependent on zinc and vitamin B and although it is not found directly in the food we eat, certain foods can lead the body to produce more of it. 

           Testosterone is highly important for both men and women. However, men produce around 40 to 60 times more testosterone than women. Normally, testosterone levels in men are about 30% higher in the morning than at night time. Test is an important for a bodybuilder, why?  Testosterone will promote protein synthesis and growth of those tissues with androgen receptors. Testosterone effects can be classified as virilizingand anabolic, although the distinction is somewhat artificial, as many of the effects can be considered both. Testosterone is anabolic, meaning it builds up bone and muscle mass. 

Foods To Burn Fat

The more of these foods you eat, the better your body will be able to increase lean muscle mass and avoid storing fat. They have been proven to do one or more of the following:

Builds muscle
Helps promote weight loss
Strengthens bone
Lowers blood pressure
Fights cancer
Improves immune function
Fights heart disease

Though you can base entire meals and snacks around these foods, you don’t have to. But do follow these guidelines.

• Incorporate two or three of these foods into each of your three major meals and at least one of them into each of your three snacks.
• Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
• Make sure you sneak a little bit of protein into each snack

1) Almonds and Other Nuts

Eat them with skins intact.

Superpowers: Building muscle, fighting food cravings

Secret weapons: Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus

Fight against: Obesity, heart disease, muscle loss, cancer

Sidekicks: Pumpkin seeds, sunflower seeds, avocados

Impostors: Salted or smoked nuts. High sodium spikes blood pressure.

Why you should eat this?

A Muscle Building Diet

A well planned diet is the base of any muscle building routine. When building muscles you need a diet that will you keep your body full filled with the right nutrients through out the day, follow these tips to build an ideal muscle building diet.

Number of Meals

When building muscles ideally you need to have between 5 to 7 meals daily, this way you keep your body supplied with nutrients through out the day, creating an anabolic environment ideal for your muscles to grow.

Eat Properly

A fruit or a protein bar doesn’t count as a meal, you need to eat properly every time you eat, include food that are rich in proteins and good carbs in every one of your meals, here is a list of foods to help you gain muscle mass.

Number of Calories

To gain muscle mass one important factor is your calorie intake. When building muscles your daily calorie intake should always be higher than the number of calories that you burn. This doesn’t mean that you need to eat everything that you find in your fridge again you need to eat the right food in order to gain muscle mass otherwise the only thing that will grow is your belly.

Making Use of Bodybuilding Supplements

Supplement's were created to facilitate our lives. Extracting all the right nutrients only from your diet can turn into a really hard task, especially when you have a busy life and don’t have time to stop and eat properly. Making use of meal replacement supplements and post and pre-workout supplements are essential to help you achieve your muscle building goals.

These tips should be the base of your muscle building diet and are decisive to help you achieve your goals. Before trying miraculous training programs and heavy supplementation, pay good attention to your diet, consulting a nutritionist is always a good idea as he or she can help you put together a diet that will help you gain muscle mass.

5 Foods to Help Gain Mass

What you eat is what you are! That is what need you to have in mind when you are building muscles. To gain mass you will need a high caloric diet, and the best way to do it is by having well balanced meals through out the day.

Ideally between 5 and 6 meals rich in proteins and carbs should do the job, some times it can be a hard task to find what eat in all these meals, so here is a list of 5 foods that you should include in your diet that will help you build muscle.

1 - Chicken Breast

Chicken breast is the most popular food amongst bodybuilders, such popularity is because is a food that has high levels of proteins and zero quantities of carbs and fat. You can eat as many times as you like during the day as it is good source of proteins. For every 100g of chicken breasts we found 23g of protein, 0g carbs and 0g fat.

Arm Flab?

The best arm workouts for women or men are going to involve workouts that hit the tricep, bicep and shoulders. The side deltoid is just as much a part of shaping the arm as the biceps or triceps. All these combined will give you the best arm workout routine possible.  Exercises for arm flab are among the most searched workouts on the Internet because nobody wants flabby arms.  In my opinion the best arm exericse to get rid of flab on the arms is known as a skull crusher.  This exercise targets the triceps, which are a problem area for women.  Men don’t store fat on their triceps for the most part and they usually want to build their triceps to get stronger.  If you eat junk(fatty foods) you are always going to have problems with your flabby arms.

How to Lose Arm Flab

The best arm exercises that will hit the triceps the most with workouts such as kicksbacks, skull crushers and the rope pull-downs.  The second most important part to target are the shoulders.  The side and rear deltoids should be your primary focus because they give a nice shape to the arm.  You need to do lateral raises and bent over lateral raises for your shoulders.  The 3rd and final area you should worry about training are your biceps. Flabby arms are most likely not a result of your biceps lack of development but you need to train them.

Best lower ab workout

The best abs workout will not only be strict stomach exercises but will also focus on diet. Whats the point of having great looking six pack abs covered in fat? Good ab workouts will hit all the areas of the stomach. Abdominal workouts are one of the only areas that can be done everyday, abdominal's recover fastest.
Best Ab Workouts 
The best ab workouts for men may not be the same as ab workouts for women. Men store more fat around their stomachs than women do. Women tend to store fat in thigh/hip/butt area. You don’t need crazy workout equipment or machines to get a great looking stomach. So what are some ab workouts for 6 pack?
Lower Ab Workout
Everyone wants to know how to work lower abs, for the most part you must move your pelvis closer to your stomach.

Fitness related blog

I just made this blog, it's going to be all about working out, dieting, workout videos, supplement reviews, what an do nots of fitness. I created this blogspot so i can interact with each individual whos intrested in getting in shape, if you have any questions or anything to add please post a comment below. This is a project in the works, so please keep in mind that this is only going to improve over time. Thanks!