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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4 Exercises To Boost Growth Hormone Naturally And Quickly!

Utter the 3 dirty words "Human Growth Hormone" or "HGH" and one of two things will happen. Either you'll get a certain Major League Ballplayers to cup their hand to their ear and say..."It's my cousin's not mine!" OR you'll get the response "How could you talk about that drug?!?" Well as everyone that knows me can attest, I've never touched a drug in my entire life (recreational or performance enhancing) and I'm firmly against the use of any illegal or unsafe means for getting "ahead" either for myself or my loyal members.

That said, human growth hormone is NOT a drug. In fact, it's a naturally occurring hormone in your body that is responsible for well....growth! Muscle growth. How does it do this? Three different ways actually.

The first is via it's ability to bind to fat cells and metabolize them. HGH is a hormone produced in the pituitary gland in the brain and it is released throughout the day at various intervals and in varying degrees. Certain workouts can stimulate a burst of growth hormone release based on the actual exercises performed. More on that in a minute. Once released this hormone, as I said, can actually seek out and bond to the receptors on fat cells and metabolize them thereby helping you to get leaner and increase your percentage of muscle to body fat.

The second is via it's stimulation of another hormone in your body called Insulin Growth Factor 1. IGF-1 is a very powerful naturally occurring muscle builder in the body. Amp up those levels of HGH and you will get a parallel increase in IGF-1 as well. The combo is like a Georges St-Pierre knockout punch delivering maximum bang for the buck. One without the other is good (as a stiff left from MMA's best would be), but combine the two and your talking serious results!

Third the HGH actually improves protein synthesis. Well...we know that new muscle is made of protein right? Well, if you can get your body to become more efficient at putting those protein parts together (amino acids) then you can help it to lay down all new inches of the strong stuff!

So you can see....the hormone is important if you want to add some lean athletic muscle to your frame quickly. BUT there's no reason to have to follow your favorite athlete to BALCO or shady Canadian doctors to increase your levels of this natural power booster. NOPE, instead all you need to do is make sure you incorporate 4 MUST-DO HGH BUILDER EXERCISES in your workouts. So without further ado, let's look at what these are!

1. Bent Over Rows - Funny how the exercises most guys hate to do are the ones that are going to be the best natural HGH boosters huh? But it's true. This pulling exercise puts the legs, low back, core, lats, rhomboids, rear delts and biceps on immediate overload.

2. Hang Cleans - Want explosive muscle growth? Then you need to incorporate explosive exercises into your workout and there is none better than the Hang Clean. From the toes to the top of the head, virtually every muscle is incorporated into this exercise from the ground up and it's no reason why this one can send your HGH levels in the same direction....UP!

3. Deadlifts - Want all the benefits of the squat without having to load up the spine and risk long term low back pain in the process? Then make the switch to the deadlift and see how quickly you can not only round out those tree trunks but actually get the rest of your body growing as well with the increased levels of free floating HGH you'll have as a result of doing this exercise.

4. Pullups - Finally, you know that know Growth Hormone Boosting list would be complete without this "mother of all upper body exercises". The pullup is quite possibly one of the greatest mass developers of all time. Rumor has it that the cavemen used to do these hanging off the tusks of wooly mammoths....but I'm not really sure about that! The point is that it is still the undisputed champ of muscle building exercises and one of my HGH Releasing Quartet!

So, there you have it. No need to shy away from the word (or the letters!). It's ok, it's natural and it's in EVERYBODY! BUT, how you can get your own body to release more of it so you can accelerate your gains is what's important. Start incorporating the "BIG 4? into your workouts and you'll go a long way towards.

Tips on How to Grow Taller Naturally - Amazing Ways to Increase Your Height Fast

If you have a relatively short height then you may have at some point in life been a victim of jokes in your social circle. I am sure that most you must have also given in to the fact that you will forever have to face all this and that nothing can be done about your problem, especially if you have padded your growing years or puberty. I am going to give you the happiest news for you that is that you can still add a few remarkable inches to your height and that too without popping any pills or under going any medical treatments. All this is possible only by focusing on and rectifying three main areas of your life these are: diet, exercise and sleep.

A correct set of exercises if performed daily will add to your height those much desired extra inches. The exercises that you must do to increase your height are hanging by a post and letting your body completely stretch out, apart from this you can try swimming, this is another great form of exercise that can make each muscle in your body stretch out completely and help in increasing your height. Other than these there are also a variety of simple stretching exercises that you can do daily in your own home.

The main motive behind these exercises is that they help to reduce the curve in your spine that naturally gets developed in it as a part of the aging process. In order to support this high intensity work out routine you have to have a very healthy diet, such a diet should be high in calcium, as it is the main component that is required to strengthen your bones, apart from that you should eat a lot of proteins that help to increase your muscle mass, there has to be a good quantity of vitamins and minerals in your diet in order for you to have a healthy body that will support an increase in your height.

The last thing that you should focus on is a good sleep and rest routine, you see your body grows considerably when you are sleeping and this growth can be accelerated with certain sleeping postures, yes there are few sleeping postures that promote an increase in height while there are some that hamper this growing process so you have to make a conscious effort and improve your sleeping postures and practice them effectively to grow taller.

I have laid down for you all the important steps that you can take in order to grow taller, so go ahead and follow them and get the height that you always desired.

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!

Ways to Get Rid of Man Boobs - 4 Ways to a Flatter Chest

Aside from premature ejaculation, one embarrassing problem that many men are trying hard to get rid of is having man boobs, or big breasts looking like that of a woman. It can also be frustrating as you cannot go for a swim in public beaches and showing off those great pectorals. If you are one of these men trying to find ways to get rid of man boobs, cheer up, there are solutions to your problem.

Before trying out some solutions, it is important to understand that if you are in your adolescent stage, having man boobs can be normal. Adolescence is a stage of a lot of hormonal changes and with this comes along many changes in the body, and that includes the development of big breasts or the condition called gynecomastia. If you are still in your younger age and you are not obese, you don't have to worry about finding ways to get rid of man boobs, as they will disappear by themselves.

However, if your case is not about hormonal changes, and you are overweight or obese, eliminating this problem must be a priority for you. Here are some options and ways to get rid of man boobs and enjoy a leaner and fat free body.

(1) Diet change. Man boobs are fat on the chest and they are most commonly developed due to obesity or being overweight. Like wanting to get rid of any other extra fats in the body, you have to start with changing your diet. Switch t a healthier diet and fiber-rich vegetables and fruits. Cut down on fatty foods as well as meat. Although a change in diet alone cannot do the magic, it will help a lot if complemented with proper exercise.

(2) Exercise. With a change in diet, cardio and strength training exercises are the best ways to get rid of man boobs. Burning those extra fat the healthier and safer way is indeed the best route you can take to flatten that chest. Not only will this help you get rid of that fat chest, it will also help you lose weight, keep in shape and live healthier. Among the exercises effective in eliminating man boobs are cardio exercises to burn the fat and anaerobic exercises to tighten the muscles in your chest. You may start with walking or running and do bench press, chest press or push ups in the gym. Find a trainer to guide you to a good exercise program to eliminate man boobs.

(3) Supplements. There are also herbal supplements that are available in the market which specifically targets the reduction of man boobs. However, you have to do in-depth research as to their effectiveness. Of course, it involves spending your money and for sure you do not want to spend on something that is not working for you.

(4) Surgery. If you do not want to move a finger and still wants to lose that extra fat dangling on your chest, you may opt to do breast reduction surgery. Results are instant but this is also one of the options with higher risks. Not anyone can also have surgeries, as you will also be assessed if you are fit enough to go under the knife. If you can still move your body and exercise, there is no reason for you to opt for the safer and natural way to lose those fats.

In looking for ways to get rid of man boobs, always keep in mind to stay safe always by consulting your doctor especially when it comes to strength training and opting for natural and safer ways to keep fit and be fat-free.

Bodybuilding - How to Accelerate Your Muscle Growth

Building muscle isn't easy, it isn't just lifting weights. Yes that is a very important factor as it is how you stimulate your muscles to grow, but if you are looking for fast growth you need to implement two other main factors into your bodybuilding routine.

Firstly you need to understand that when trying to build muscle through weights you are breaking your muscle fibres BUT don't worry because this is a good thing. Your broken muscle fibres come back bigger and stronger and all this is through the miracle of (drum roll)...REST!

Rest is an important factor for building those muscles because this is when your body repairs itself. Rest doesn't just mean sleep, it means resting some days of your routine - you should only be working out 3-5 times a week no more otherwise you won't give yourself enough time to recover and rebuild. Sleeping is also critical in the rest sector, sleep should be the minimum of 8 hours or less if you are going to have naps in your day.

As mentioned above rest is the period when your body rebuilds but do you think that the body does that itself? No! It needs your help especially when you try to build muscle. You need to give it the essential nutrition!

When bodybuilding you will need to consume a healthy and balanced diet. This is so that your body can be supplied with the energy to workout, go through the day and also give it the energy to recover too.

A decent body building diet should be high in protein and by high I mean that the amount you way you should consume (180 pounds in weight you should consume 180 grams of protein). Protein is the building blocks for your growth and by supplying enough to your body you will be able to repair those muscles faster.

You should look to consume 6 meals a day with each meal giving you about 30gramms of protein. This will give you the protein intake you need and also the energy and nutrition to last you the whole day.

Make sure that you have:

• A good healthy diet that is high in protein to build and recover your muscles
• At least 8 hours sleep
• Rest days from your workout

What Should You Avoid If You Want to Gain Weight?

Most of the sacrifices you make are healthy choices, but nonetheless they take a pinch out of you. The first thing you should avoid is being ill or having a low immune system. Having a poor immune system or being sick is a slow spiral staircase down the weighing scale. No matter how powerful your regime is, without health you will go down. Your immune system can be improved by the usual vegetables, fruits, water and also by sleeping 8 hours of uninterrupted rest at a go.

Speaking about sleep, there are a lot of things which will de-rail you from sleeping. In our metropolitan society, we have nightclubs, bars, internet gaming and socializing which will probably prevent you from getting your sleep. If you avoid all these temptations, I promise you that the gains will always come faster for you. Remember the hard work you put in so put in the effort so that the results are more permanent and easier to achieve.

Some permanent boundaries are created by us and smoking is one of them. The alarming rate that people smoking to socialize has increased drastically over the years that it is no longer startling to see an underage teenager smoking anymore. Being socially numb to this just proves how inhumane we have become and how we are so willing to accept instant gratification over the long term results which will last. Gaining weight is not a touch and go achievement. It requires precise planning, well-thought out and executed actions in order to work. Smoking is definitely not a stepping stone for you in your pursuit of weight.

The next thing to avoid is tweaking the system that is working for you, no matter how small the results. We always have a tendency to tweak something when it is working for us as we are impatient and want the end results to come faster. However, unnecessary tweaking is the thing that separates the good from the great. The great do and when it works, sticks to it all the way. Even if the efficient way to dig up a hole in the ground was to use a teaspoon, a great person will keep digging until he gets the whole he desire, whereas the good person will find a shovel, hire manpower, get an excavator and by the time he is done with all this, gives up because it has been too draining on him.