How to Eat Healthy Meals at a Restaurant.

Eating healthy and limiting calories at a restaurant can be tough. Oversized portions, the bread basket and high-calorie soft drinks are just a few of the things that can destroy your diet and ruin your physique. Fortunately, the MenScience Team has put together this dining out survival guide for you. Keep these eight strategies in mind the next time you find yourself trying to eat healthy at a restaurant.

#1. Steer clear of the bread basket:

 The bread basket is a common sight at many restaurants. Instead of diving in, either move the basket out of your reach or ask your server to get rid of it for you. Just one dinner roll contains upwards of 100 calories and lots of “simple” carbs. And let’s be honest: When was the last time you only ate one? Stay as far away as possible.

#2. Ask questions:

Your server is there to make sure you’re satisfied with your food so if you have any questions, ask away. They should be knowledgeable enough to know different aspects of the menu items such as portion sizes. If not, they can always check for you. Don’t be shy – it’s part of their job.

#3. Avoid sodas, juices and sweet cocktails:

 All of these items are empty calories. Some drinks contain hundreds of calories that can derail even the best diet (e.g. Long Island Iced Tea). You’re better off just having a light beer or a glass of wine. You can never go wrong with water, either. For some flavor, ask for some lemon or lime.

#4. Ask for dressings on the side :

 Sauces and dressings can make an otherwise healthy dish unhealthy by adding extra calories and fat; some dressings can contain upwards of 500 calories! Instead of letting the restaurant douse your salad in dressing, ask for it on the side so you can apply it accordingly. The same holds true for sauces like barbecue and honey mustard.

#5. Scan the menu :

A lot of restaurants nowadays have a healthy section in their menu. These dishes are typically lower in calories and fat than the other stuff on the menu. If the restaurant’s menu doesn’t have such a section, then you’ll have to rely on menu descriptions. Be on the lookout for key words like fried, battered and buttered; you can be sure these items will be loaded with calories and unhealthy fats.

#6. Split a meal :

This is easy in large groups where not everyone will want to eat a full entrée. Splitting an appetizer among several people is an effective way to limit calories and prevent overeating. If nobody wants to share a meal, consider ordering an appetizer instead. These are usually – but not always –smaller portions than main entrees. Always split desserts or skip it altogether; odds are that by the time you’re done with the main course, you’ve already eaten more calories than you should have.

#7. Get vegetables as your side order :

Vegetables are naturally low in calories and loaded with nutrients such as antioxidants. Since the majority of veggies are packed with fiber, too, they’ll fill you up easily and keep you from overeating. Just request that they aren’t dressed up in butter or oil – both of these add unnecessary fat and calories.

#8. Leave something on your plate :

We tend to eat everything placed in front of us — this is a bad habit that needs to stop. Since the majority of restaurant entrees are oversized, you’re better off eating about 75%-80% of your meal and taking the rest home. Doing this limits calorie intake and also gives your body time to realize that it’s full; it takes a few minutes for your body to determine that you shouldn’t eat anymore.

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How Much Protein Do You Need to build Strong Muscles?

Are you confused about how much protein you need? Many athletes and exercisers are increasing their protein intake to help them both lose weight and build more muscle, but is that the right way to go? It makes sense that, since muscles are made of protein, eating more dietary protein will help you build more muscle. However, science tells us that isn't always the case.

*A Little Bit of Science:

Proteins are the basic building blocks of the human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it (around 60% to 70%) is located in the skeletal muscles.

There are 20 amino acids that are required for growth by the human body and all but eight can be produced in your body. These eight amino acids, called essential amino acids, must be supplied by food and/or supplements. The other twelve non-essential amino acids are made within the body, but both essential and non-essential amino acids are needed to synthesize proteins. What does all this mean? It means that if you don't supply your body with the essential amino acids it needs, your body may be limited in the amount of protein it can use to build muscle.

*Getting the Right Kind of Protein:

Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins don't have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. So, if you're a vegetarian, does this mean you can't get complete protein? Not at all. Below is a chart listing some incomplete proteins. To get all of the essential amino acids, simply choose foods from two or more of the columns.

Grains |   Legumes  |Seeds & Nuts   | Vegetables
Barley       Beans
                    Sesame
                     Seeds             Leafy                Greens
                                                               

Corn Meal   Lentils     Sunflower             Broccoli
                                             Seeds
Oats             Peas           Walnuts
Rice             Peanuts      Cashews
Pasta            Soy
Whole Grain    Products   Other Nuts
Breads

Most experts believe that most people get more than enough protein daily. In fact, some believe the average sedentary American eats about 50% more than the recommended daily amount, which ranges from 40-70 grams each day depending on your gender, age and situation.

If you're an exerciser, however, your protein needs may increase since resistance training and endurance workouts can rapidly break down muscle protein. A position statement published by the ADA, DOC and ACSM recommends that endurance and strength-trained athletes have between 1.2 and 1.7 g/kg (0.5 - 0.8 grams per pound) of protein for the best performance and health.

What if you're trying to build more muscle? Shouldn't you eat even more protein? Not necessarily. There's evidence that bodybuilders, much like exercisers or athletes, do require more protein but that any more than double the RDA won't necessarily help you build more muscle. In one study, experts studied three groups of weight lifters: A low protein group (0.86 g/kg), a moderate protein group (1.40 g/kg) and a high protein group (2.40 g/kg) and found that, "There were no effects of varying protein intake on indexes of lean body mass."

In essence, the more you exercise, the greater your protein needs will be. However, taking it too far, for example more than doubling your protein intake, won't necessarily help you build more muscle.

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 How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day

*Calculating Protein as a Percentage of Total Calories :

Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein. To do this, you'll need to know how many calories your body needs each day.

First, find out what your Basal Metabolic Rate is by using a BMR calculator.
Next, figure out how many calories you burn through daily activity and add that number to your BMR. This gives you an estimate of how many calories you need to maintain your current weight.

After you've figured out your maintenance calories, next figure out what percentage of your diet will come from protein. The percentage you choose will be based on your goals, fitness level, age, body type and metabolic rate. Most experts recommend that your protein intake be somewhere between 15 and 30%. When you've determined your desired percentage of protein, multiply that percentage by the total number of calories for the day.

÷ Example:

For a 140lb female, calorie intake=1800 calories, protein=20%:
1800 x .20 = 360 calories from protein. Since 1 gram of protein = 4 calories, divide protein calories by four:
360/4 = 90 grams of protein per day.

No matter what your calculations are, remember that there are no magic foods or supplements that can replace the right training and the right diet. The foundation of any program, whether your goal is to lose weight or gain muscle, is a combination of strength training and a healthy diet that includes carbs, with a balance of protein and fat.


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Insanely bodybuilding's Motivation Guys to Follow On Instagram.

Instagram is a great repository for photos and videos of insane feats of fitness & bodybuilding. If you're not already doing So Start with them, and you'll be sure to discover many more fit-minded folks as you fall down the Instagram rabbit .

Our bodybuilding's Motivation Names On Instagram Right Now is " skoromnyy"

Don't forget 2 Follow .

Ready, set, start scrolling!

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Thyroid Disease Symptoms, Signs.. ( what you need to know).

It's estimated that 59 million Americans have a thyroid problem, but the majority don't even know it yet. The thyroid, a butterfly-shaped gland located in the neck, is the master gland of metabolism. When your thyroid doesn't function, it can affect every aspect of your health, and in particular, weight, depression and energy levels.

  Since undiagnosed thyroid problems can dramatically increase your risk of obesity, heart disease, depression, anxiety, hair loss, sexual dysfunction, infertility and a host of other symptoms and health problems, it's important that you don't go undiagnosed.

You don't need to have all of these symptoms in order to have a thyroid problem, but here are some of the most common signs that you may have a thyroid condition:


#1. Fatigue:

Feeling exhausted when you wake up, feeling as if 8 or 10 hours of sleep a night is insufficient or being unable to function all day without a nap can all be signs of thyroid problems. (With hyperthyroidism, you may also have nighttime insomnia that leaves you exhausted during the day.)

#2. Weight Changes:

You may be on a low-fat, low-calorie diet with a rigorous exercise program, but are failing to lose or gain any weight. Or you may have joined a diet program or support group, such as Weight Watchers, and you are the only one who isn't losing any weight. Difficulty losing weight can be a sign of hypothyroidism. You may be losing weight while eating the same amount of food as usual — or even losing while eating more than normal. Unexplained weight changes and issues can be signs of both hypothyroidism or hyperthyroidism.

#3. Depression and Anxiety:

Depression or anxiety — including sudden onset of panic disorder — can be symptoms of thyroid disease. Hypothyroidism is most typically associated with depression, while hyperthyroidism is more commonly associated with anxiety or panic attacks. Depression that does not respond to antidepressants may also be a sign of an undiagnosed thyroid disorder.


#4. Cholesterol Issues :

High cholesterol, especially when it is not responsive to diet, exercise or cholesterol-lowering medication, can be a sign of undiagnosed hypothyroidism. Unusually low cholesterol levels may be a sign of hyperthyroidism.

#5. Family History:

If you have a family history of thyroid problems, you are at a higher risk of having a thyroid condition yourself. You may not always be aware of thyroid problems in your family, though, because among older people, it is often referred to as "gland trouble" or "goiter." So pay attention to any discussions of glandular conditions or goiter or weight gain due to "a glandular problem," as these may be indirect ways of referring to thyroid conditions.

#6. Menstrual Irregularities and Fertility Problems:

Heavier, more frequent and more painful periods are frequently associated with hypothyroidism, and shorter, lighter or infrequent menstruation can be associated with hyperthyroidism. Infertility can also be associated with undiagnosed thyroid conditions.


#7. Bowel Problems:

Severe or long-term constipation is frequently associated with hypothyroidism, while diarrhea or irritable bowel syndrome (IBS) is associated with hyperthyroidism.

#8. Hair/Skin Changes:

Hair and skin are particularly vulnerable to thyroid conditions, and in particular, hair loss is frequently associated with thyroid problems. With hypothyroidism, hair frequently becomes brittle, coarse and dry, while breaking off and falling out easily. Skin can become coarse, thick, dry,and scaly. In hypothyroidism, there is often an unusual loss of hair in the outer edge of the eyebrow. With hyperthyroidism, severe hair loss can also occur, and skin can become fragile and thin.


#9- Neck Discomfort/Enlargement:

A feeling of swelling in the neck, discomfort with turtlenecks or neckties, a hoarse voice or a visibly enlarged thyroid can all be symptoms of thyroid disease.

#-10. Muscle and Joint Pains, Carpal Tunnel/Tendonitis Problems:

Aches and pains in your muscles and joints, weakness in the arms and a tendency to develop carpal tunnel in the arms/hands and tarsal tunnel in the legs, can all be symptoms of undiagnosed thyroid problems.

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The best Exercises and Stretches for Shoulder and Neck .

A tight, sore neck and achy shoulders has become a regular occurrence for many people, especially those with desk jobs who spend most of their time on a computer. The constant strain on the neck, shoulders, upper back and lower back from sitting in the same position all day long is something that is difficult to avoid but with a little work, this strain can be minimized and kept from turning into a full blown pain in the neck.

This neck and shoulder workout routine has two separate parts to help prevent and alleviate the tension and pain caused by prolonged deskwork. The first section addresses neck and shoulder strength and endurance, as the neck is a common weak spot for most people. This section is specifically designed to build overall strength without building mass by keeping weight low and repetitions high.

Here is a short description of what each exercise is for.

#1-Prone Chin Tuck:

This strengthens the muscles through the front of the neck, building endurance as well as helping to maintain and/or improve flexibility.

#2- Supine Head Raise:

This reverse motion of the Prone Chin Tuck focuses on the primary muscle used to keep the head up, and builds strength and endurance for prolonged use.

#3-Side Head Raise:

The muscles in the sides of the neck also help to support the neck and when strengthened can help relieve the stress on the back of the neck.

#4-Back Bow:

This motion targets the lower back to help alleviate the stress associated with sitting or standing for long periods of time.

#5-Reverse Fly:

When done in high repetition and with light weight, this exercise helps to build endurance in the trapezius, rhomboids, and rear deltoids, pulling the shoulders back and up to hold the shoulders in a more natural position.

#6-Rotating Shoulder Shrug:

This trapezius exercise helps hold the shoulders up, keeping them from drooping, which is a common cause of pain and fatigue.

The second section addresses flexibility not only as a means of relieving the symptoms of tight neck and shoulder muscles, but also preventing the muscles from becoming tight in the first place (especially when done on a regular basis). Use this section on its own to get immediate relief from tight muscles or use it in conjunction with the strength component to reduce the severity of future issues or to prevent them all together.

Here is a short description of what each stretch is for.

#7-Wall Chest Stretch:

The chest muscles are generally stronger than their opposing upper back muscles, and can pull the shoulders forward, causing extra strain on the neck and back. This stretch reduces that strain by loosing the chest and allowing the shoulder to move back into a more natural position.

#8-Wall Shoulder Stretch:

The Latissimus Dorsi and other muscles that connect to the shoulder and arm can pull the shoulder down when tight and this stretch increases their flexibility, reducing the stress on the neck.

#9-Three Way Neck Stretch:

 This stretch focuses directly on the neck, targeting the front, back, and sides all at once.

#10-Cobra Stretch:

Having tight hip flexors and abdominal muscles pull the torso forward, increasing the stress on the lower and upper back, especially while standing. This stretch increases the flexibility of the hip flexors and abdominal muscles, lowering the strain on the upper and lower back.

Doing both parts of this routine four times a week for a month will quickly build endurance, strength and flexibility to alleviate chronic neck and shoulder pain. After the first month, drop down to one to two times per week to maintain your endurance and flexibility.

When first starting the strength component of this routine you may not be able to do all 14 repetitions of each exercise. If not, just do as many as you can and increase the reps as you get stronger. As 14 repetitions becomes easy for you, you can start to increase your repetitions to build even more endurance. As long as you increase repetitions and don’t add any weight to the exercises you will never have to worry about building the size of your neck. However, if you are looking to dramatically increase the strength (as well as size) of your neck, build up to 20+ repetitions on each set, then drop back to 14 repetitions (or less) and add a small amount of weight (1-2 lbs) by holding it on your head supporting it with your hands.

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Insanely Motivating Fitness Girls That Will Inspire You Loss Weight.

You want to loss weight and get fit but you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

Meet " nochtlii"  Model from Amsterdam, Netherlands.

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

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How to pack on as Much as a Pound of Muscle Each Week.

Most people are not blessed with the ability to lose weight and gain muscle very quickly. Yes, genetics plays a big part in this, but they aren’t crucial. The biggest problem is that a large number of people don’t exercise properly or pay any attention to their eating and sleeping habits. In this article we will show you 5 great tricks to help build muscle.

#1 – Eat Every 3 Hours:

Nutritionists say that if you don’t eat very often, you are actually limiting the rate at which your body builds new proteins. By eating every three hours you are maximizing this number. Just make sure you consume protein in every meal (20-25 grams).


#2 – Go Easy on the Carbs After a Workout:

Carbs are great on your rest days, as they help your body rebuild muscle faster. However, researches have found that you should go easy on the carbs after a workout, as they can slow down the rate of protein breakdown. Instead, opt for a peanut butter sandwich, a sports drink, or a banana.

#3 – Eat More Protein:

This may sound obvious, but you’ll be surprised by how many people don’t change their diet (or make an insignificant change) when they start exercising. If you’re trying to pack on muscle, you simply need to consume more protein. Try eating 1 gram of protein per pound of your body weight. Aim for the groceries that are rich in protein – cottage cheese, eggs, milk, nuts, fish and of course, meat.

#4 – Exercise Your Biggest Muscles:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.

#5 – Get More Quality Sleep:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.

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