Author: Robert Curtis

5 Homemade Protein Shake Recipes

The homemade protein shake is the best alternative to complement the daily diet, the most balanced and nutrient-rich option.

Eating before and after exercise is essential to enhance the effects of training, especially for those looking to increase muscle mass, vitamins and protein shakes are known from the training routine are practical and light.

Homemade Protein Shake Recipes

Protein intake is a very important part of our diet.

They help to balance the body, speed up metabolism and renew organs and tissues in the body, including muscles.

5 Homemade Protein Shake Recipes

1- Homemade sweet potato protein shake

1 banana
100g of boiled and peeled sweet potatoes
300ml of cold water
1 tablespoon of oats
1 tablespoon of quinoa
Preparation mode:

Just beat everything in the blender if it gets too thick, add more water and then take it

2- Homemade strawberry protein shake with nuts


2 scoops of vanilla flavored whey protein
1 cup of low-fat strawberry yogurt
6 Brazil nuts
200ml skimmed milk
Preparation mode:

Beat the blender

Whey Protein for Weight Loss and Gain Mass: Diet
3- Homemade banana protein shake

1 banana
200ml of skimmed or vegetable milk
1 spoon (coffee) of cinnamon
1 tablespoon of oats
½ dose of chocolate flavored protein supplement
Preparation mode:

Beat all the ingredients in the blender and want to add ice

4- Protein Shake with cinnamon almonds and whey protein

150 ml of almond milk
1 small spoon of almonds
1 teaspoon of cinnamon
½ dose of vanilla flavored whey protein .
Preparation mode:

Grind the almonds in a blender.

Put the milk, cinnamon and whey protein in a whisk until smooth.

5- Protein shake with orange apple, cabbage, honey and yogurt

1 small chopped apple
1 cup orange juice
1/2 cup of chopped cabbage ;
1 140ml jar of low fat natural yogurt
½ tablespoon of honey
1 teaspoon of chia
1 teaspoon ginger
Preparation mode:

Mix all ingredients in a blender.

If you prefer, add some ice cubes after hitting

5 Juice Recipes With Chia For Weight Loss

5 Juice Recipes With Chia For Weight Loss

Juice with chia to lose weight, here you will have several delicious options to include in your menu.

Chia is a powerful ally to weight loss, rich in fiber, the seed helps to regulate intestinal transit and prolongs the feeling of satiety, scaring hunger for longer.

Chia is a seed that has always attracted the eyes of nutritionists and is included in menus for several benefits, and not only in weight loss.

So the famous recipes of juice with chia for weight loss (detox) are the most sought after and used by people looking for good shape, for really helping with weight loss and body health.

Natural Smoothie

Before the recipes see other ways of use to include in your day to day!

How to consume chia in food

1 – Mix 1 tablespoon of chia in a glass of water and drink 30 minutes before the main meals (lunch and dinner). The drink helps to reduce hunger and will make you eat less.
2 – Mix the seeds in the preparation of whole-grain pasta for pies, breads and cakes.
3 – Sprinkle the chia over the salad plate. The grain does not change the taste of the food. It can also be used over fruit salad.
4 – Add in juices, vitamins, smoothies , shakes or yogurts.
5 – Mix the chia in the brown rice.

5 Juice recipes with chia to lose weight

1. Cabbage juice recipe with chia

Juice of a lemon
1 tablespoon of chia seed
1 large leaf of washed kale
1 slice of thick pineapple
1 tablespoon soup ginger powder
250 ml of ice water
Preparation mode:

Beat all the ingredients in a blender until you get a homogeneous mixture and ready to drink.

2. Juice recipe with chia and spinach

1 handful of washed spinach leaves
1 glass of coconut water
1 tablespoon chia seed
2 mint leaves
1 apple with chopped skin
Preparation mode:

Beat everything in a blender with ice to add more creaminess. Serve! If you want, add some honey to sweeten it.

3. Juice recipe with chia and cucumber

1/4 cucumber in shell
1 teaspoon of grated ginger
1 cup orange juice
1 small banana
1 teaspoon of chia seeds
water to taste.
Preparation mode:

Chop the cucumber, and the banana, grate the peeled ginger, squeeze the orange juice. Take all the ingredients to the blender to beat until smooth.

4. Juice recipe with chia, carrots and mint

3 pineapple slices
2 mint leaves
2 tablespoons chia
½ small to medium carrot
sweetener to taste
250 ml of ice water
Preparation mode:

Beat everything blender, except the chia that must be added at the end. Take fasting in the morning or between meals.

5. Juice recipe with chia and orange

100 ml of orange juice
2 tablespoons of chia seed soup
sweetener to taste.
Preparation mode:

Place the seed in the orange juice to hydrate for half an hour. Then take everything in the blender and beat. Add ice, sweetener and serve.

5 Tips To Lose Belly fat

Men: 6 Tips To Increase Your Testosterone Level

Men are largely driven by the male sex hormone testosterone throughout their lives. The stretch of your testosterone production and the height of your testosterone level are associated with, among other things, your:

  • Libido (sex drive)
  • Potency (erectile dysfunction)
  • Semen (production & quality)
  • Muscles (growth, recovery & development)
  • Scalp hair (loss & growth)
  • Emotional mood (gloomy or cheerful)
  • Energy levels
  • Fat Burning & Fat Storage
  • Happiness & Well being Experience

The 6 tips to increase testosterone …

In view of the above aspects, a relatively high concentration of testosterone in your blood is better than a low testosterone level. That is why here are 6 effective tips to increase or at least maintain your testosterone …

1. Have testosterone levels tested in case of suspected deficiency

If you feel that your testosterone concentration or testosterone production is too low, it is best to have your testosterone level tested first. If your testicles and adrenal glands do not produce enough testosterone, it will be visible in your blood.

2. Strength training: the way to increase your testosterone level

Strength training is the most effective and efficient way to increase your testosterone level on your own. Preferably train your muscles short and powerful (HIT = High Intensity Training). Do short sets with few reps, but give it your all. In addition, use a lot of weight and resistance; rather almost a little too much than certainly a little too little.

3. Avoid obesity to maintain your testosterone levels

Being overweight causes your hormone levels and hormone production to plummet, as does your testosterone level. With overweight or obesity is generally meant excessive fat. So keep your fat percentage as low as possible. You can reduce or keep your fat percentage low with the help of:

Cardio training (endurance sport) – Examples include running, swimming, cycling, skipping rope and cross training.
Limit calorie intake – Don’t eat too much; never eat more calories than you consume through exercise.

4. Increase testosterone levels thanks to a healthy lifestyle

The aging process causes your testosterone level to drop; from your 25 E age your testosterone production begins to decline. Unfortunately, you cannot fight against old age. However, an unhealthy lifestyle – in which you eat poorly, sleep poorly and exercise insufficiently – is also disastrous for your testosterone level. If you want to increase your testosterone, it is therefore advisable to live as healthy as possible . This implies:

Healthy, varied, balanced & sufficient food
Limit sugar intake
Exercise daily
caffeine limit
Get enough sleep
Do not smoke
alcohol limit
So if you choose to integrate all of these factors into your lifestyle, chances are that your testosterone level is fine …

5. Drink enough to increase your testosterone level

Water is needed (directly or indirectly) for all processes within the body, including for the production of testosterone. So if you want to increase or maintain your testosterone level, you should drink enough water. Preferably drink tap water, mineral water, green tea and white tea. Do not drink sugary drinks or diet drinks with synthetic sweeteners; and avoid alcohol and caffeine . Drinks with alcohol, caffeine and sugar inhibit testosterone production; immediately or over time.

6. Increase testosterone levels through optimal insulin level

When the insulin level in your blood rises, the testosterone level drops. That’s why it’s important to keep your insulin low. Insulin is mainly produced by the pancreas when your blood sugar (glucose) rises. This mainly happens when you eat fast and simple carbohydrates. Some examples of products that contain many of these types of bad carbohydrates are table sugar, candy, biscuits, cakes, ice cream and soda.

If you want to increase your testosterone level, it is therefore important to limit your carbohydrate intake . You should also not eat too much of complicated carbohydrates (pasta, bread, rice, potatoes, grains, etc.) because of your testosterone level. Eat a relatively large amount of proteins and few carbohydrates ; in addition, always eat whole grain varieties.

The Cyclic Ketogenic Diet To Lose Fat

The Efficiency And Risk Of The Cyclic Ketogenic Diet To Lose Fat And Crack Muscles

The efficiency and risk of the cyclic ketogenic diet to lose fat and crack muscles

Do you know the difference between the cyclic ketogenic diet and common diets when it comes to losing weight and gaining muscle mass?

Most people believe they just need to lose weight and lose weight . It turns out that in a weight loss with a traditional “eat less calories than you expend” diet, you lose both fat and muscle (lean mass). The result may be a slimmer body, but it will also be weaker.


Wouldn’t it be better for a diet that makes you lose only fat while protecting lean mass? It exists and is called a cyclic ketogenic diet .

The traditional ketogenic diet was popularized by Doctor’s. This diet was one of the first to defend that what causes the current obesity epidemic is not the consumption of too much fat, but the excessive consumption of carbohydrates, especially refined carbohydrates in the form of wheat and sugar. Today, the majority of the population eats up to 100 times more carbohydrates than a few decades ago.

Carbohydrates are present in foods such as pasta, white bread, cookies, ice cream, white rice, cake, chocolate, grains. They are present in every food that is produced with “villains” like sugar and wheat flour .

List of foods

Ketogenic Diet

In the ketogenic diet , to lose fat, all these foods are eliminated . But in compensation, everything that is not carbohydrate – that is, protein and fat – can be consumed at will, as many times as we want and in the desired amount. This results in a menu with very tasty options:

Filet Steak
White cheeses
Milk cream
Smoked turkey breast
Olive oil

All types of meat, including fatty ones like termite and titty

Understanding Ketosis

Our body uses carbohydrates as a primary source of energy. When we cut the carbohydrates off the menu, in about three days our bodies go into ketosis . Ketosis is the process by which the body starts to use fat (and no longer carbohydrates) as a primary source of energy.

As strange as it may seem, you will need to eat fat for the body to start burning it. If you don’t eat it, don’t think that the body will immediately burn the ones you have in your body. He will think something like “oops, no fat is coming, better preserve the reserves I have here” . Our body is an incredibly intelligent machine.

How do you know if you have gone into ketosis?

To find out if you have actually managed to reduce your carbohydrate intake to the point of getting into ketosis, you can buy some urine test strips (or “strips”) that are sold to diabetics in pharmacies. The best known of these is called Ketostix . Just urinate on them and they will indicate a color that shows whether or not you are ketosis.

Once fat has become the body’s main source of energy, it will gradually be consumed from both food and your body. And the best part: since there are no more carbohydrates, there are no more insulin spikes that generate the dreaded localized fats.

And if there are no more insulin spikes, there is no more inhibition of the release of growth hormone, which helps build muscle in the body. The result of this set of events will be your weight loss .

The first few days, while the body changes from “carbohydrate mode” to “fat mode”, are the most difficult, and may even generate a headache or malaise. This is because we are changing the way the body works.

7 Food that prevents hair loss

7 Food that prevents hair loss

When it comes to our hair, it’s not just men who worry about thinning hair. It is also a horror for women, maybe even more so! Hair contributes to a youthful appearance and gray and thinning hair are therefore not popular. Styling too much (and perhaps too fanatic), dyeing from a young age, stress, medication, thyroid problems do not do the hair any good. There are ways and means to limit hair loss. And what do eye drops do against hair loss?

1. Eggs

Add eggs to your diet. Whether fried, boiled or stirred, eggs are an amazing simple source of biotin and vitamin B. Biotin (B8) is readily available not only through eggs, but also through peanuts, almonds, salmon and avocados.

2. Meat

Do not cut meat off your list, but eat pork tenderloin. This meat contains all the B vitamins you need that help transport oxygen to the skull through red blood cells. If you don’t like pork, eat salmon, beans, chicken, oatmeal and peanut butter.

3. Spinach

Folic acid and iron do more than just help hair. Menstruation decreases iron in the blood, so boosting levels through iron-rich foods is recommended.

4. Lentils

Lentils also contain a lot of iron. Lentils are a great side dish with any meal. They can even be used as a substitute for pasta (much healthier) or rice. Lentils are indispensable for vegetarians. They are also rich in proteins. When you add vitamin C to the diet (through another vegetable – peppers – or a glass of freshly squeezed orange juice), iron is better absorbed. Black beans are fine too.

5. Spice it up

Whether you take green, red, or yellow peppers, they are all high in vitamin C, iron and collagen. Oxygen is therefore well transported to the hair follicles.

6. Sweet potatoes

Sweet potatoes are high in beta-carotene and vitamin A, so they are good for not only healthy hair, but also the rest of the body. Carrots, cantaloup, asparagus, pumpkin and kale also have these properties. To avoid having the opposite effect, don’t overdo it with foods rich in vitamin A.

7. Oysters

You have to love them, but oysters are full of zinc and so they help repair tissue. Zinc keeps the sebaceous glands around the hair follicles working properly, resulting in healthy and shiny hair full of bounce. Crab, liver, nuts, seeds, peanut butter, fat-free yogurt and cheese, mussels, and lean beef all bring zinc to the body. No hair dandruff will develop anymore! Be aware that too much zinc (for example via a supplement) can limit copper absorption.

5 Tips To Lose Belly fat

Okay, so with magic abdominal exercises, you’re not going to lose belly fat. There is no point in electrocuting. And you don’t get there with powders and superfoods . So how do you get rid of stubborn belly fat? No worries, it is really possible to lose belly fat! We give you the five basic tips to get that tight abs.

Tip # 1. Focus on a calorie deficit

You cannot burn your belly fat locally. And because of the insensitivity of the fat cells, your body does not get energy from your belly fat as quickly. But that is not to say that your body never burns belly fat; it’s just not the first choice.

If you want to get rid of the fat on your stomach, you will have to lower your total fat percentage all over your body so much that you end up losing your belly fat too. That moment will come, it only comes with a relatively low fat percentage. So it’s a matter of perseverance!

Tip # 2. Adjust your diet

It is important to do the right things to lose fat effectively . A calorie deficit is required. No calorie loss NO fat loss. Make sure you eat enough protein (very useful for tip # 3). A calorie deficit is not always fun. After all, you may eat less than you should have.

Tip # 3. Focus on strength training

In addition to eating less, you can also create a calorie deficit by consuming more calories . Many people think of cardio, but strength training can be very effective to burn calories! Muscle tissue uses a lot more energy at rest than fat tissue. It is important that you do not limit yourself to abdominal exercises. Your abs are relatively small, so they burn relatively few calories. Large muscle groups such as your legs, back and chest / shoulders pay off a lot faster, so make sure that your training schedule consists mainly of compound exercises.

Tip # 4. Do cardio where necessary

Still want to burn some extra calories? Then cardio is of course also an option. It is wise not to train too long. Cardio training is not very effective for burning fat. It is a very bad time investment. With half an hour on the treadmill, with a bit of luck you will consume 300-500 calories. Eat a few snacks and your calorie deficit has passed (a Snickers is already 250 kcal, for example). So don’t focus primarily on cardio for fat loss. In addition, too much cardio will also counteract your strength training effort. These two do not really reinforce each other.

Tip # 5. Be patient

One last tip: give yourself time! Of course you would rather be able to show that tight belly yesterday than tomorrow, but unfortunately your body does not work that fast. Losing fat is a slow process (focus on about 0.5kg / week of weight loss). Often you have built up that stubborn belly fat over the years . Then it makes sense that you don’t lose it overnight.