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    Eat This Exact Fruit-to-Vegetable Ratio Every Day to Live Longer

    It’s no secret eating five servings of fruits and vegetables is a boon for your overall health and well-being. We’ve known that for years. But it’s always been a little vague in terms of the breakdown. In a new study from the American Heart Association, published in Circulation, there’s actually an optimal ratio of fruits to vegetables that can help you live longer.

    Turns out two servings of fruits and three servings of vegetables is the sweet spot. The study was based on health data, including dietary feedback, from more than 100,000 people over 30 years. Those results were combined with data on fruit and vegetable intake in corroboration with death from 26 international studies representing 1.9 million people.
    Analysis of the combined studies associated five servings of produce each day with the lowest risk of death. Interestingly, eating more than five servings did not provide additional benefits. The study found some powerful numbers that back up their findings. For example, participants who had a “5-a-day” diet had a 13 percent lower risk of death from all causes, a 12 percent lower risk of death from cardiovascular disease, a 10 percent lower risk of death from cancer, and a 35 percent lower risk of death from respiratory disease.

    Of course, the diet only works if you follow it. But, according to the U.S. Centers for Disease Control and Prevention, only one in 10 adults eat enough fruits and vegetables. So, if you want to live a little longer, spend some more time in the produce section. And, just to be clear, the researchers pointed out that fruit juices and starchy vegetables such as peas, corn, and potatoes should not count toward your five servings (sorry).

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    Muscle Gain Diet: Do you know the best 9 foods for muscle growth?

    Proper nutrition is essential to staying healthy and fit. If you want to do challenging workouts with adidas Training, you need to fill your energy stores with the right foods – for maximum results. These 9 foods help you build strength and should be a regular part of your muscle building diet. 
    Top 9 Foods for a Muscle Gain Diet
    1. Lentils

    Legumes are protein and fiber powerhouses. Lentils, for example, are especially high in protein. 100 g of this dry good provides about 25 g of protein. Their fiber content is also nothing to sneeze at. Just 100 g covers half of your daily requirement (30 g). 
    Do you know how much protein you need per day to build muscle? Calculate your protein requirement here:

    2. Eggs

    Eggs are the perfect food for a muscle gain diet. One chicken egg provides about 7 g of protein. Plus, its biological value is nearly 100. What does that mean? The higher the biological value, the more similar the protein in the food is to the body’s own protein, which makes it easier for the body to transform it into muscle mass. Two hard-boiled eggs, for instance, are an ideal post-workout snack.
    3. Flaxseed oil

    If fitness is your goal, you should definitely be using flaxseed oil. It’s highly nutritious and loaded with omega-3 fatty acids, which keep your heart and brain healthy and help stop inflammation.

    Good to know:
    Cold-pressed flaxseed oil should be stored in the fridge. The oil keeps for up to 5 months if the bottle is sealed. Once the seal has been broken you should use it as quickly as possible.

    4. Quinoa

    Quinoa is the ideal side dish for bodyweight training. 100 g provides 15 g of vegan protein. This grain is also very high in magnesium (275 mg), which plays a key role in muscle contraction.
    5. Ginger

    Ginger not only strengthens your immune system: this Asian root is said to improve blood flow to the muscles (which helps with sore muscles!) and promote the breakdown of lactic acid in muscle tissue. This helps you recover quickly, so you are ready for the next workout.
    6. Cottage cheese

    Protein pancakes with cottage cheese are the perfect breakfast if you like bodyweight training. Why? This dairy product is low in calories and a good source of high-quality protein and carbohydrates. Cottage cheese also contains the essential amino acid tryptophan, which helps you sleep better. And adequate sleep is crucial if you want to perform your best.
    7. Coffee

    How about a cup of coffee before your workout? Coffee increases your blood pressure and heart rate, which helps you to get the most out of your workout. But go easy on the amount. An espresso is a good idea before a bodyweight training session, but skip the milk and sugar!
    8. Blueberries

    Small but powerful! Blueberries are low in calories. 100 g has only about 40 calories. The purple berries are also antioxidants. This means that they fight free radicals in your body, which is especially important for regular training. Blueberries taste great in smoothies or together with rolled oats and plain or soy yogurt.
    9. Walnuts

    Nuts and seeds are essential for muscle building. They are rich in protein as well as high in fat. Walnuts are particularly beneficial because of their high unsaturated fat content. 
    In a Nutshell
    If you want to build strength, a healthy muscle building diet with enough calories is just as important as challenging workouts. Eat the 9 foods listed above on a regular basis and you’ll be on the right track to getting the muscle growth you want!
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    Are Turmeric Benefits Worth the Hype? A Sports Dietician Sounds Off

    You’ve probably heard of turmeric by now, the golden spice that’s been promoted for a host of health boons. But what exactly is it? Can turmeric benefits make a difference in your day-to-day life? And what are the best ways to consume it? Here’s everything you need to know.

    What Is Turmeric
    Turmeric is a spice that’s derived from the curcuma longa root, which is part of the ginger family. In fact, it looks remarkably similar to ginger root. The major difference, however, is turmeric has an intense golden-yellow color. That pigment comes from its active compound, curcumin (more on this below). The spice is used worldwide, but is especially common in Indian cuisine and as a remedy to treat certain health conditions such as arthritis and heart conditions.

    Health Benefits of Turmeric
    Turmeric contains many plant-based substances that have a number of proposed health benefits. One group of these substances is called curcuminoids, which provides the greatest health-promoting benefits. That includes the powerhouse we mentioned before, curcumin, which is revered for its anti-inflammatory, anti-aging, and antioxidant properties. In fact, it’s arguably the most potent, naturally occurring, anti-inflammatory agent around.
    Now post-workout, inflammation increases in your body as a healing measure. But excess inflammation can be disruptive to healthy cellular processes, like metabolic function, and can damage certain cellular structures, like arteries. By prioritizing a spice like turmeric—and nixing bad behaviors like smoking, being sedentary, and consuming foods that are processed or high in saturated fat—you can boost recovery and overall well-being by lowering inflammation.
    The downside to curcumin is that it isn’t absorbed very well in the gut when consumed. To get the dosage that’s going to be most beneficial, supplementation is often needed. Luckily there are many methods that can help increase absorption. Two of the most common: Pair turmeric with piperine (or black pepper extract), or combine it with fats. We’ll show you how below.
    How to Consume Turmeric for the Greatest Health Benefits
    It’s easier to combine fats and turmeric than you’d think. Add the spice with black pepper, avocado oil or coconut oil, and veggies, tofu, and/or chicken to boost its bioavailability. Golden lattes have also become incredibly popular: heat together coconut oil, almond milk, fresh turmeric, honey, and cinnamon. (Make it at home so you know you’re getting high-quality turmeric.) You can even blend turmeric into your post-workout or morning smoothie; just make sure you use almond milk or full-fat dairy as your liquid to get those healthy fats to bind to the turmeric. There’s one caveat: When you add the spice to meals, it might contain as little at 3 percent curcuminoids, the beneficial active compound. In this case, supplementation is your best bet to get the benefits of turmeric and curcumin.
    Take 1,500 mg of curcumin with 60 mg of piperine per day. Or, try supplementing with Meriva, a patented form of curcumin; take 400–1,000 mg per day. Extracts like these are the most potent forms and yield the greatest health benefits.

    Top 3 Turmeric Supplements to Take:
    Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.

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    Sports Drinks Analysis ᐅ What to Drink when You Work Out (+ Recipe)

     You get homefrom a 30-minute run tired but happy. You’ve really earned a tall glass of juice, right? Maybe not. It’s true that you need to replenish lost fluids after exercise, but it’s very important to think about what you drink after sports. The duration and intensity of your workout determines what is the best drink to rehydrate effectively.
    H2: Why hydration is so important in sports 
    The human body is made up of 50 to 70% water. This is why it is so important to rehydrate soon after working out. Are you drinking enough every day? 
    Even just 2% dehydration will affect your physical performance. (1)The most common signs of dehydration are thirst, fatigue, muscle weakness, headaches, and muscle cramps. That’s why it’s important to remember to drink before you get thirsty! You should also be well hydrated before you start your workout. 
    Not everyone needs the same amount of fluid to stay hydrated. Use our liquid requirement calculator for guidelines: 
    For longer workouts ( > 60 minutes) the recommendationis 150 ml of fluid every 20 minutes. But when do you really need sports drinks?
    What are sports drinks?
    Sports drinks are what is called “functional beverages”. Made up of water, carbohydrates, minerals and micronutrients, they hydrate you during exercise and give you energy during longer endurance workouts. Sports drinks can be purchased ready to drink, as effervescent tablets, or as a powder. You can also make them yourself. 
    When you do a tough workout, you are bound to perspire. When you sweat you lose valuable minerals that your body needs to be able to perform. Make sure the electrolyte drink you select contains the following micronutrients:
    sodium chloride
    potassium
    magnesium
    calcium
    iron
    copper
    zinc
    The right beverage for every workout
    Hypotonic Drinks
    Hypotonic drinks contain a lower concentration of carbohydrates and salt than blood. They are a great thirst quencher because they rehydrate you fast.  
    mineral water (or tap water)
    cold teas (herbal, fruit)
    non-alcoholic beer
    Hypotonic beverages are the right option for casual athletes (moderate exertion < 1 hour). Isotonic Drinks When the fluid concentration of a beverage is the same as in the blood, it is called isotonic. This kind of sports drink replaces lost fluids the fastest and is the right choice for high endurance, high intensity interval workouts lasting several hours. Isotonic drinks replenish energy and salt.  Iso drinks Mix juices and carbonated mineral water 1:1 Drink isotonic beverages after intense workouts (duration > 1 hour) to replace fluids and energy.
     
    How to make an isotonic sports drink at home
    70 ml fruit syrup
    930 ml mineral water (approx. 600 mg sodium per liter)
    20 g maltodextrin
    1.5 g salt

    Tip:
    Lightly sparkling or still mineral water is easier on your stomach and the better option for sports drinks. 

    Hypertonic Drinks
    Hypertonic drinks contain a higher concentration of carbohydrates or electrolytes than blood. 
    Energy drinks
    Fruit juices,100% – undiluted
    Malt beer
    Soft drinks
    Due to their high sugar content hypertonic drinks are great for filling up your glycogen stores, but can’t substitute liquids (after intense exercise > 1 hour) for casual athletes. 

    Good to know:
    Sports drinks shouldn’t be carbonated or contain alcohol or caffeine. 

    Deciding which sports drink is right for you depends on your needs. Body weight, temperature, and physical condition play an important role here. It’s always a good idea to hydrate with isotonic drinks before exercising and when you are doing a long, tough workout.
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    Late-Night Cravings? 5 Healthy Snacks for Weight Loss

    The jury is still out on whether eating late at night leads to weight gain. But one thing is certain: if you want to lose weight, you need to create a calorie deficit. The number of calories you consume or cut per day makes a big difference.
    But when late-night hunger pangs strike, we recommend grabbing one of these 5 healthy snacks for weight loss.They are not only low in calories but taste amazing!
    5 healthy snacks
    1. Avocado with cottage cheese

    Cottage cheese is packed with natural protein and fills you up without a lot of calories. A high-protein diet (consisting of dairy products, among other things) has been shown to lead to weight loss.(1)Cottage cheese also contains the essential amino acid tryptophan. This calms the nervous system and makes it easier to fall asleep. Tip: If you add a little avocado to your cottage cheese, you provide your body with high-quality fatty acids. These polyunsaturated fats are good for your cholesterol levels and reduce your risk of cardiovascular disease.(2)
    2. Carrot sticks with hummus dip

    Baby carrots or carrot sticks with two tablespoons of hummus – this healthy snack is ideal for weight loss. Valuable fatty acids, high-quality protein and fiber leave you feeling full without weighing down your stomach.

    3. Apple slices with peanut butter

    If you get hungry before bedtime, cut an apple into slices and put one or two teaspoons of peanut butter on top. Simple but delicious! Just make sure to use natural peanut butter. It shouldn’t contain any palm oil, sugar or other additives.
    4. Greek yogurt with blueberries

    Did you know that blueberries are a very nutrient-rich fruit? They contain plenty of antioxidants, which have a positive effect on your immune system. They are also low in calories. Together with Greek yogurt they make for a high-protein, low-calorie snack that keeps your body supplied with nutrients overnight.

    Are you vegan?
    Simply substitute soy yogurt for the Greek yogurt. One serving (250 g) provides you with 10 g of protein.

    5. Whole grain toast with ham

    A slice of whole grain toast with two slices of low-fat ham can satisfy small cravings before going to bed. This healthy snack also has the added bonus of being low in calories (just 150 calories per serving), thus making it perfect for weight loss. Plus, it provides you with 10 g of protein. Try adding a few slices of cucumber or tomato for a little extra nutrition.
    Are you also interested in a healthy weight loss drink to go with your bedtime snack? Then give one of these 5 drinks for a good night’s sleep a try.
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    What’s the Best Pre Workout Snack or Post Workout Meal?

    Nowadays people are more stressed than ever with very little free time. Therefore, it is important to make the most out of daily exercise. Pre- and post-workout foods are key. The challenge: there is a general misconception about what foods and nutrients actually do for recovery and reaching your workout goals. A study among fitness […] More

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    Does Working Out Make You Hungrier? Here's the Latest Science

    Dieting continues to be one of the hardest New Year’s resolutions to maintain, and every year it claims its share of victims. Even if you commit to a diet, there are infinitesimal ways to softly cheat—sugar-free diets come with their own zero-sugar sodas, intermittent fasters can nosh on sweets all afternoon, and even vegans can […] More