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On this page I blog about whatever is on my mind, I share my thoughts on all kinds of topics which fascinate me. Including fitness , personal development, philosophy, psychology and Neuroscience and all other weird and wonderful things.

  • Hardeep Singh

#7 - The Perfect Health Code

Updated: Aug 18, 2018

Eating healthy isn’t always easy, but committing to a healthy diet can be one of the smartest decisions you EVER make.


Why?

Not only can eating well make you look and feel better, it can also save you money on future health costs. Like a car, your brain needs quality fuel to run efficiently. When it comes to your job, working more efficiently can help you earn more, since high achievers are usually first in line for promotions and raises.


Garbage in = Garbage out

Qualify food in = Quality work out


To build lean body and lose fat as well as having healthy mind ,  you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. However Sometimes because you’re too busy or sometimes because you just lack information, so to help you I have made list of 20 super foods you need to build muscle & lose fat.


Whole Eggs – Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels. Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. Read this, this, this & this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.


Fish Oil – Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement. You need 9000mg EPA/DHA per day.


Wild Salmon -One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.


Berries – Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc.


Yogurt – Contain bacteria that improve your gastrointestinal health. Get plain low fat yogurt. Eat it with berries & flax seeds.


Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them.


Extra Virgin Olive Oil – 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads.


Mixed Nuts – Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight. Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.


Red Meat – Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin.


Broccoli – High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fibre and low calorie, helping fat loss.


Spinach – Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. One of the most alkaline foods.


Turkey – If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.


Quinoa – Quinoa is higher in fibre & protein than rice or oats, tastes a lot better and is gluten free.


Oats – Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber.


Tomatoes – The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training. High in lycopene, which prevents cancer.


Oranges – Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotene's, etc. Quit drinking processed orange juice, Eat oranges or make your own orange juice.


Apples – Apples are also the strongest antioxidant after cranberries. Pectin in apples helps weight loss by increasing satiety.


Carrots – Carrots are also rich in fibre, low calorie and taste good, even raw. Their huge vitamin A content improves eye-health, especially night vision.


Water – Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a Brita filter and drink 2 cups of water with each meal. To get the BRITA filter click  –http://amzn.to/1S0woyn


Green Tea – Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee.

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