nourish your Body with six pack friendlies

Food matters more than you can imagine. Food that is nutritious, has the ability to improve your health , reduce the risk of disease and illness, increase energy levels and athletic performance, and favorably alter body composition. Your body needs dozens of nutrients on a daily basis - vitamins, minerals, water, amino acids, essential fatty acids, carbohydrates, antioxidants, enzymes and more.
The macronutrients ( proteins, carbohydrates, essential fatty acids and water ) are needed from our bodies in large quantities. They are our sources of caloric energy and materials that the body needs for maintenance of structure and function. We need ALL classes of macronutrients in the right proportion, and the right kinds, on daily basis. The kinds of calories you eat are as significant as the amount of calories you eat. 
  • Dietary protein is made out of smaller units called amino acids, aka "building blocks" of protein.These amino acids are essential nutrient for growth, tissue repair, immune system function, hormone and enzyme production, and lean muscle mass and tone maintenance. There are 20 different amino acids. The body can make some of them from components within the body but it cannot synthesize nine of them. These are the “essential amino acids” and they must be provided in the diet. Adults need to eat about 60 grams of protein per day (0.8 g per kg of weight). Adults who are physically very active or trying to build muscle need slightly more. Fish, chicken, turkey, lean red meat, eggs, nuts, seeds, amaranth , qinuoa, brown rice, buckwheat, legumes and beans are all great sources of good quality protein. Most of them are complete protein, which means they contain all nine essential amino acids. My favorites are hemp seeds, chia seeds, quinua and amaranth.
  • Carbohydrates are our bodies preferred source of energy, especially for the brain and the nervous system. The brain needs glucose to operate the entire body. If we don't supply the body with carbohydrates, it will start using the calories from essential fatty acids and protein. And those calories  are being used  for repair of muscle tissue and every other cell in our bodies. So they should be spared for that important task. There are two types of carbohydrates, simple and complex. Complex carbohydrates naturally occurs in fruits and vegetables, whole grain foods, legumes, beans and peas. They are the better source of carbohydrates because of two reasons: They are rich with macronutrients like minerals, vitamins, fiber and enzymes and they release the sugar (glucose) slowly in the blood. On the other hand, simple carbohydrates are only empty calories (excluding the one occurring in some fruits). Empty calories means zero nutrition, spiking up your blood sugar and craving and reaching for more of that food. That ultimately leads to nutrients depletion, open doors for diabetes and other diseases and gaining unwanted body fat. Not to mention low energies levels and mood swings that can led to anxiety  of depression.
  • There are two essential fatty acids that must be obtained from  diet because the body can not make them. Omega 3 and omega-6 fatty acids. They both play a crucial role in brain function, as well as normal growth and development. A healthy diet contains a balance of omega 6 and omega-3 fatty acids. But in the western diet the ratio of omega 6 to omega 3 is significantly favoring omegas 6 acids. Taking in account that some omega-6 promote inflammation, while omega 3 tend to reduce inflammation, a diet rich in omegas 3 is extremely important for our health. Fish, olive oil, macadamia oil, walnuts, hemp seeds, chia seeds and flax seeds are between the richest sources of omega 3 fatty acids. On the other side, lowering your intake in inflammatory omega 6 rich foods, will be beneficial for our health by preventing inflammation and further symptoms and diseases. Processed foods, fried foods, commercially produced red meat, industrial cooking oils, refined grains and products are all the prime source of omegas 6 fatty acids. Try to replace these foods with the above mentioned omega 3 rich foods.
The micronutrients (vitamins, minerals ) are needed in very small quantities, but their deficiencies can cause very large health problems.Vitamins and Minerals must be obtained from food since the body cannot synthesize them.
  • Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins with each having specific job. They can be divided into two categories: fat-soluble and water-soluble. Fat-soluble vitamins (A, D, E, and K) are stored in the body fatty tissue and for this reason they do not have to be replenished daily. The water-soluble vitamins ( C and  B complex vitamins,  B1, B2 , B3 , B5 , B6 , B12 , folic acid, and biotin), are not stored in the body. So these vitamins must be continually replenished through the diet. A deficiency of any of these vitamins will cause symptoms in your body, that overtime can develop to serious diseases. Ex. Vitamin B12 is essential vitamin for the nervous system and making red blood cells. We only need as little as 125mcg. But B12 deficiency is the cause for pernicious anemia, which is decreased red blood cells in our blood. Some vitamins may help prevent medical problems. Ex. Vitamin A prevents night blindness. To prevent illnesses like this and many other, you must consume vitamins  rich foods on daily basis. These are the foods that come from the earth, in their pure and organic form.
  • Minerals are important substances that your body needs for many different functions, including building bones, making hormones and regulating your heartbeat. Minerals are found in the ground and soil. Therefore, primary food sources are foods that come from the ground, namely fruits, vegetables and grains. Secondary food sources for minerals are found in products from animals that eat plants, including meat and dairy products. Lets take magnesium example. The best natural sources for the mineral are whole grain products, green leafy vegetables, nuts, seeds, legumes and beans. Magnesium is essential mineral for numerous  body functions from  nerve and muscle functioning, conversion of blood sugar into energy, anti-stress and depression, blood pressure, to indigestion and muscle relaxant to name a few. If you are deficient in magnesium you can develop depression, muscle weaknesses, tiredness, high blood pressure, constipation and lots of other symptoms that can further develop to some serious diseases.

All the six pack friendlies, listed bellow, are the best and richest source of your macronutrients and micronutrients. You don't need to poison your body with the cereal, doughnuts, and the other processed junk. Not only they are robbing you from your health, but also from your chances of you ever seeing your six pack abs showing.  
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           Water is the most important nutrient .
Try to drink at least eight ounces of water a day. If you're overweight or exercising drink up some more.
              Water is pure life. Water is delicious.
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                Indulge in some dark chocolate.
Studies have shown that dark chocolate may help reduce high blood pressure and lower bad cholesterol. It also has tons of flavonoids (a type of antioxidants) that fight free radicals. In fact, dark chocolate has 8 times more antioxidants than strawberries. To get all the benefits , choose dark chocolate with over 70% cocoa, no added milk or fillings. 
     The road to six pack abs can be little fun after all!

                                        six pack friendlies                                     

VEGETABLES

Cabbage
Kale
Broccoli
Spinach
Carrots
Collard green
Celery
Artichoke
Wheat-grass
Watercress
Mushrooms
Beats
Turnip
Algae
Pumpkin
Butternut
Tomatoes
Olives
Sweet potato
Baked potato
Garlic
Onions
Kelp
Wheat-grass
Watercress

FRUITS

Apple
Avocado
Grapefruit
Orange
Lemon
Papaya
Pineapple
Banana
Pear
Peach
Plum
Prune
Fig
Kiwi
Goji berries
Strawberries
Blueberries
Watermelon

drinks

Water(without fluoride)
Organic milk
Freshly made
juices and
smoothies
Green tea
Coconut water
Kombucha

MEATS

Fish
Turkey
Chicken
Lean Beef
Lean Lamb
Lean Pork
(grilled,baked)

Beans &
legumes

oils

Avocado oil
Olive oil
Coconut oil
Hemp seed oil
OTHER
Eggs
Greek yogurt
Coffee
Dark chocolate
Whole grain bread
Feta Cheese
Spirulina
Chlorella

nuts
seeds &
grains

Peanuts
Cashews
Walnuts
Pecans
Almonds
Brazil nuts
Pistachios
Hemp seeds
Sesame seeds
Chia seeds
Flax seeds
Pumpkin seeds
Sunflower seed
Amaranth
Quinoa
Oats
Cut steal oats
Wild rice
Brown rice
Wheat germ
Wheat bran
Some of the six pack friendlies are already in your everyday diet. But what you need to do is incorporate all of them in their purest form, fresh and organic. Because many of these foods when processed, cooked or produced with influence of chemicals, lose the nutritional benefits and powers and may potentially harm you. Consuming these friendlies will help regulate blood pressure, balance glucose levels, and maintain overall homeostasis. This translates into improved physiology, which has a direct effect on athletic performance and your six pack abs. Now you tell me, what health insurance package can offer you all that! So whether you're 20 or 60, start incorporating these foods into your daily diet. Your body will sure thank you for it. 

the OSCAR WORTHY performance of the tiny
CHIA SEEds

Chia seed originate from South America. And only recently it's been recognized for the health benefits it offers. Lots of people still don't know how nutrient dense this food is.
One serving size (2tbsp) of this tiny seed is very high in:
  • Omega 3, "the good kind of fats" .These are the fats that fight inflammation in the body, which is the root cause of almost all diseases we get.  Chia seeds is one of the richest sources, with 64% of the daily recommendation for Omega 3.
  • It's a "complete protein" which means, it contains all 9 essential amino acids that our body can not synthesize and must be obtained from our diet. It's been said, that we can only live of chia seeds because these powerful amino acids. Amino acids also allow you to perform better during your training sessions and help you build more muscles faster.
  • Its fiber content is absolutely unbeatable. According to nutritionists and dieticians the ratio between the insoluble and soluble fiber in chia seeds is almost perfect. And we all have heard the importance of fiber for keeping your belly full longer, digestion, detoxification and regular bowel movement.
  • Chia seeds are rich source of manganese, calcium and phosphorus. They boost three times more antioxidant power than blueberries.

Chia seeds are my regular after-workout fuel. I mix 2tbsp of chia with 1/2 banana and 1/2 cup of organic soy milk, and I got a real super nutritious food to rebuild my muscles. Another way to add them to your diet is to make a homemade jelly, and add them on top of your peanut butter sandwich. You will save lots of sugar and preservatives. Mash some strawberries or blackberries and add 1tbsp of chia. Mix together, add a pinch of raw honey for taste and enjoy. 
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the incrediBle powers of an ancient grain
- amaranth

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Amaranth is my absolutely favorite superfood of all . You probably have never hear of it just like I was unfamiliar 2 years ago. And I don't blame you. You don't see Britney Spears eating a spoonful of amaranth and looking sexy on TV every day. Neither you see people selling it like they sell candies and chips. Amaranth is an ancient grain that is packed with ton of nutrients. Serving size of 1/2 cup is only 370 calories. But calorie that will keep your belly full and your hands away from food for a long time. It has 14 grams of PROTEIN, amazingly 9 grams of FIBER ( that will surely speed up your bowel movement) and 66% of the RDA for the extremely important mineral MAGNESIUM. But wait! There is more. Wooping 40% of RDA for IRON, 46% of PHOSPHORUS, 20% ZINC, 15% CALCIUM, 12% FOLATE and trace of some other minerals and vitamins. You can find it in most health food stores like whole foods.
MY AMARANTH RECIPE:
Here is how I prepare my breakfast bowl of amaranth: Boil 1/2 cup of amaranth with water for 20-25 minutes. Drain water, add 1tbsp of organic virgin coconut oil, 1tsp of raw  organic honey and there you go, you have your delicious and extremely nutritious breakfast. For a different flavor you can add 1tsp of cocoa powder. But be careful, this meal tends to be addictive. :) The good thing about it is that this addiction will benefit your body in so many ways. I dare you to try it and tell me I was wrong.

the signature powerhouse 
-BULLET BODY SALAD

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This is the signature bullet body salad and it is made of the following organic superfoods:
  • spinach
  • red kale
  • red cabbage
  • carrots
  • celery
  • brazil nuts
  • sunflower seeds
  • cashews
  • pumpkin seeds
As a dressing, use olive oil and apple cider vinegar or mashed avocado with a pinch of your favorite dressing. If you have a sweet tooth, chop up some organic dried figs (they are a good source of lots of minerals, fiber and antioxidants). This salad is packed with tons of micronutrients: over 100% of the RDA for vitamin A, C , K, and selenium. It provides trace amounts of the B vitamins. It has a significant amount of manganese, copper, potassium, calcium, magnesium, iron. Let's not forget about the antioxidants, flavonoids and enzymes. Add a good quality of protein. Opt for grilled or baked chicken, turkey, or fish. One serving is as big as a one deck of cards and should provide over 20 grams of protein.