Italian scientists almost ready to launch a NEW TYPE OF SWEETENR which is:
3000 times sweeter than sugar
has NO by-products
has NO aftertaste
green production
NO calory content
NO blood sugar increase
The sweetener is made form monellin which is a sweet protein discovered in 1969 in the fruit of the West African shrub known as serendipity berry (Dioscoreophyllum cumminsii) and it was first reported as a carbohydrate.
Monellin is perceived as sweet by humans and some Old World primates, but is not preferred by other mammals. The relative sweetness of monellin varies from 800 to 2000 times sweeter than sucrose.
Monellin can be useful for sweetening some foods and drinks, as it is a protein readily soluble in water due to its hydrophilic properties. However, it may have limited application because it denatures under high temperature conditions, which makes it unsuitable for processed food. It may be relevant as noncarbohydrate tabletop sweetener, especially for individuals such as diabetics who must control their sugar intake.
In addition, monellin is costly to extract from the fruit and the plant is difficult to grow. Alternative production such as chemical synthesis and expression in micro-organisms are being investigated.
Legal issues are the main barrier in its widespread use as a sweetener, as monellin has no legal status in the European Union or the United States. However, it is approved in Japan as a harmless additive, according to the List of Existing Food Additives issued by the Ministry of Health and Welfare (published in English by JETRO).
This post was actually inspired by some BS I just read on Fb - people saying that you can maintain a perfect fit shape with just 1 training a week by eating whatever you want as long as it is healthy and you curb your appetite. That's BS, people. There are actually a very few people who are that lucky, but believe me, when you approach a certain age, you become just like any other human being in this world... training and nutrition definitely play a huge role in your body composition, but in the end it all comes down to the metabolism. have you ever wondered why certain people can eat all that junk and still remain in good shape and why some others eat super healthy and watch their diet but still can't lose weight. The answer is always hidden in you metabolism. Some people are intolerant to certain foods, some have a very high metabolism, some have it low, some absorb all the nutrients, some doesn't, some store everything as fat, some put it into muscle tissue, some have high cortisol (stress hormone) levels and gain weight, some lose it... We can't really control our metabolism, but we can get to know it and act accordingly. One thing that really affects our metabolism are the genes which determine our body type.
There are 3 different body types, but most of us are a combination of these three.
ECTOMORPH
An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.
TYPICAL TRAITS OF AN ECTOMORPH:
Small “delicate” frame and bone structure
Classic “hardgainer”
Flat chest
Small shoulders
Thin
Lean muscle mass
Finds it hard to gain weight
Fast metabolism
Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. Cardio is and absolute no no! Keep trainings under 45 min, max 4 days a week.
MESOMORPH
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.
TYPICAL TRAITS ON A MESOMORPH:
Athletic
Generally hard body
Well defined muscles
Rectangular shaped body
Strong
Gains muscle easily
Gains fat more easily than ectomorphs
The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake.
ENDOMORPH
The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.
TYPICAL TRAITS OF AN ENDOMORPH:
Soft and round body
Gains muscle and fat very easily
Is generally short
"Stocky" build
Round physique
Finds it hard to lose fat
Slow metabolism
Muscles not so well defined
When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.
One final point I want to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done. And even an extreme endomorph can still get lean. For him it will be much much harder to maintain a fit body, but nothing is impossible if you are willing to reach your goal.
For more training and nutrition tips, please visit my FB page by clicking here
...watermelon!
Despite popular belief that watermelon is made up of only water and sugar, watermelon is actually considered a nutrient dense food, a food that provides a high amount of vitamins, minerals and antioxidants for a low amount of calories.
There are five common types of watermelon: seeded, seedless, mini (my favorite), yellow (delish!) and orange.
One cup of diced watermelon (152 grams) contains:
43 calories
0 grams of fat
2 grams of sodium
11 grams of carbohydrate (including 9 grams of sugar) and 1 gram of fiber. That's why watermelon is ideal post-workout... high in sugar and low in fiber! Made up of 92% water and full of important electrolytes, watermelon is a great snack to have on hand during the hot summer months to prevent dehydration.
If you have watermelon post-workout, I would recommend having at least 3 to 6 cups. Don't forget to get your protein in!
One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day.
Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine.
Benefits of watermelon:
Inflammation:
Choline is a very important and versatile nutrient in watermelon that aids our bodies in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Muscle soreness:
Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes. Researchers believe this is likely do to the amino acid L-citrulline contained in watermelon.
Skin:
Watermelon is also great for your skin because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C (one cup of watermelon provides 21% of daily needs) is also needed for the building and maintenance of collagen, which provides structure to skin and hair. Watermelon also contributes to overall hydration, which is vital for having healthy looking skin and hair.
Look for a watermelon that is firm, heavy and symmetrical without soft spots or bruising.
Place diced watermelon and a few ice cubes in a blender for a cold refreshing treat that's perfect for rehydrating after exercise or a day in the sun.
Jazz up a boring salad by adding watermelon, mint and fresh mozzarella to a bed of spinach leaves. Drizzle with balsamic vinegar.
For more nutrition, fitness and training tips, please visit my FB page by clicking here
Ingredients
1 Pitaya Smoothie pack
1 frozen banana
3 Tbsp chia seeds
1/3 cup oats
½ cup unsweetened vanilla almond milk
3 egg whites, raw (pasteurized)
Toppings: banana slices, toasted almonds, homemade granola, coconut flakes etc
Instructions
Place all ingredients into a blender. You can add 1/2 cup ice-cubes for a delicious frozen smoothie. Blend until smooth, adding more almond milk if necessary.
Pour into a bowl. Sprinkle on toppings and enjoy.
For more training an nutrition tips, please visit my Fb page by clicking on this link
These bars make a complete meal and are ideal for breakfast, pre and post-workout. Excellent on the go even in summer!
2 cups bran flakes, crushed
2 cups oatmeal
1 1⁄2 tablespoons cinnamon
1 cup plain nonfat yogurt
1 cup unsweetened applesauce
1 teaspoon vanilla
1⁄3 cup honey
1 egg, beaten
11 scoops whey protein (or a combination of whey and rice protein for a crunchier bar)
1 teaspoon baking soda
1⁄2 cup raisins
chocolate chips, optional
cacao, unsweetened, optional
DIRECTIONS
Preheat oven to 180°C/ 350°F.
Crush cereal, and place in a medium-sized mixing bowl. Add oatmeal and cinnamon; set aside.
In a medium mixing bowl, combine yogurt, applesauce, vanilla, honey, beaten egg and whey: mix well to combine.
Add baking soda to the yogurt mixture. Mix well.
Gradually add the cereal and oatmeal mixture to the yogurt mixture and stir well.
Add raisins and mix to combine.
Scoop a heaping tablespoon of the batter and roll it into a ball. Place onto a non-stick cookie sheet, or lined with baking parchment, and lightly flatten.
Bake for 15-18 minutes. Makes 12 bars.
Macros per 1 bar: 302kcal, 3.8g fats, 41.8g carbs, 25.9g protein
For more training and nutrition tips, please visit my FB page by clicking here
Monellin can be useful for sweetening some foods and drinks, as it is a protein readily soluble in water due to its hydrophilic properties. However, it may have limited application because it denatures under high temperature conditions, which makes it unsuitable for processed food. It may be relevant as noncarbohydrate tabletop sweetener, especially for individuals such as diabetics who must control their sugar intake.
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