Yogurt, Calcium, Vitamin D, and Muscle Building

Anyone looking to take the "natural" route to muscle building and quality weight gain is always on the lookout for anything to get a leg up on their physiques. Well, recently a study was conducted that may give some positive nods to yogurt, calcium, and vitamin D....(notice I said "may").

Here's the study first, then at the end of this article I'll give you my personal thoughts on whether this will actually make a difference in building muscle mass or not: The International Society of Sports Nutrition Conference grabbed a group of 35 women, all an average age of 19. They were all considered calcium deficient because they didn't consume a minimum of 800 mgs of per day. The study lasted 8 weeks, and they were required to weight train.

The 35 women were divided into 3 groups. The first group were given yogurt at specific times, the second group protein, and the third carbohydrates. The protein and carb groups were to continue to eat as they had before the study began, meaning that they were still going to be consuming a low or deficient amount of calcium. The yogurt group, however, ate three servings of yogurt, which contained 200 mgs of calcium and 40 units of vitamin D per serving....which equals a total of at least 600 mgs of calcium and 120 units of vitamin D per day from the yogurt alone.

As soon as they would complete their strength training workout, the protein group would drink some type of sports drink. The carb group would drink a carb-only beverage. The yogurt group would consume one of their yogurt servings. However, for all three groups the amount of calories eaten post workout was 100 calories, regardless if it was a sports drink, a carb-only drink, or a serving a yogurt. Well, after the 8 week study was completed, it was noticed that the women in the yogurt group had the biggest gains in muscle building and strength gains.

Now, my take:

First off, keep in mind that the minimum recommended daily amount of calcium is 800 mgs, according to the study. The women in the yogurt group got 600 mgs of calcium from the 3 yogurt servings per day. That's still 200 mgs below the minimum requirement. The problem with the study lies in that we don't know for certain how much other calcium those women consumed from the other foods that they ate during the 8 week study. We don't know if the addition of the 600 mgs of calcium from the yogurt to what they were getting from everything else was enough to push them above the minimum requirement of 800 mgs or not.

Also, another issue I have with this study is that it doesn't say if these women had ever weight trained before this study or not. There's a big difference with someone training for the first time in their life and someone that is a seasoned exercise enthusiast. They're body's response to workout programs are going to be very different in the initial stages. Someone that has never trained is going to get an immediate and bigger boost from a workout routine than someone that has been at it for years.

In addition, although the study does conclude that the women in the yogurt group / higher calcium group did have a higher degree of muscle building and strength gain than the women in the other two groups, it doesn't specify exactly how much. Hey, the yogurt group could have only gained half a pound more of lean muscle mass than the other groups, which would technically be considered having gained more muscle. But, when taking a look at the bigger picture, half a pound of lean muscle mass built after 8 weeks of hitting the weights isn't anything to brag about. That's not even really noticeable in the mirror.

So, at the end of the day, take studies like these with a grain of salt if muscle building is your goal.

Jonathan Perez has written many articles, eBooks, and blogs which all unmask the truth about muscle building without the use of bodybuilding supplements. To read more information like this article, check out: http://www.muscle-weight-gain.com/fairy-dusting-of-ingredients-in-muscle-building-supplements/

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Use Yogurt to Reduce Acne

Everyone suffering from acne should start realizing how important it is to try to treat them and improve our skin condition.

The worst thing is that this condition does usually leave "ACNE SCARS "behind. There are many home remedies, medications and products which claim to cure acne. But as people say: Prevention is better than cure", so acne can be prevented by taking proper care. In comparison to the medications and cosmetic products which usually have side effects, home remedies prove to be a boon for those suffering from acne.

Let's take a look on the ways in which yogurt can be used for the treatment of acne:

Recipe No.1

Ingredients: yogurt, comfrey leaves, honey, cosmetic clay.

Take a table spoon. of yogurt, one table spoon of comfrey leaves, one table spoon of honey and one table spoon of cosmetic clay and make the paste. You must grind the comfrey leaves into powder. Apply the paste after cleaning your face and wash it off after 15-20 minutes.

Recipe No. 2

Ingredients: yogurt, dried orange skin

Get the orange skin firstly dried up and then finely powdered. Add two table spoons of orange skin to a table spoon of yogurt. You can apply it on the acne scars after cleaning your face thoroughly. People say that even the consumption of yogurt leads to the cure of acne and its prevention.

The use of yogurt is very important in any of the home remedies which are used in the treatment of acne. Yogurt has been the prime remedy for many skin defects in the home remedies list from the time immemorial. How does it exactly functions in the case of acne is not clearly known but the experience of the people say that it does bring about certain changes that are noticeable. There are plenty of home remedies which can help in getting rid of acne. Among all these home remedies consumption of yogurt and its application on the affected parts have always proved to be of great help.

It is a good idea to spend some time with a dermatologist before using any of the herbal medications. You should always determine your skin type before trying anything new.

If you are interested in more possibilities to treat acne at home you should know that there are many other ways to make acne creams and acne reducing masks from the ingredients in your own kitchen. Do not hesitate any longer and start making your own homemade acne remedies. This way of treatment helped a lot of people to improve their skin condition.

Article Source: http://EzineArticles.com/?expert=Luka_Malgaj

Yogurt for Constipation

What everyone is looking for a natural aid to alleviate constipation should consider yogurt. If you are looking for a yogurt to help you with your constipation you to purchase one that is natural and made by using cultures of bacteria friendly - or probiotics, then you can feel confident that the yogurt can help with your constipation.

Many people enjoy eating yogurt. The fact that studies are showing that it improves gastrointestinal conditions as constipation, gas, bloating, diarrhea and infections that cause stomach ulcers is an additional bonus. The good news is about yogurt usually can be enjoyed by people who are lactose intolerant. The probiotic that helps in constipation also help digest lactose which is present in yogurt.

Probiotics are showing that they are a non-invasive and important means which can prevent and treat a range of diseases and disorders. In addition to relieving constipation, probiotics are a number of other benefits healthy. It can help to relieve diarrhea, decreased diaper rash, improve immunity, promotes healthy bacteria in the colon, and can reduce carcinogens in the body.

If you are suffering from constipation and other gastrointestinal problems should be taken into serious consideration the benefits of eating yogurt on a daily basis. If yogurt will not turn your taste then to consider the purchase of probiotic supplements. . Your constipation not only be alleviated by probiotics, but the entire digestive tract can benefit from them.

Want To Have FLat Abs?!

So you know that should be eating whole foods to help you battle the bulge, but what? There are super foods for flat abs? Dr. Russ paints an ideal plan of diet and super foods for meals ABS and good health. He suggests the following as super foods for meals ABS and nutrition and an excellent meal that meet.

1. Farina of oats: Farina of oats is a tasty nutritious as it is with its complex carbohydrates, cholesterol and combating capacity, his body certainly benefit.

2. Organic berries: These fruits are packed with fiber, manganese and phytochemicals that work as antioxidants.

3. Yogurt or kefir: Yogurt contains living organisms and probiotics to help keep your digestive system on track. Since most of the immune system basa on your digestive track, it is important to make sure you have cultivated an environment of good bacteria in the body that will help keep your immune system strong.

4. Broccoli organic: anti-cancer elements (such as indole-3 Carbinol) are the best part of the consumption of broccoli, cauliflower, cabbage and Brussels cabbage. These plants help eliminate your body fat stubborn.

5. Caught wild salmon: This freshwater fish has omega-3 fatty acids and other essential fatty acids that help maintain healthy and lean. Helping fish oils declining cardiovascular (an inflammatory) malfunctions.

6. Orange juice organic: a daily glass of OJ is the best way to consume calcium. It's best to dilute the juice to reduce the effects of high concentration of sugar in fruit juice. It 'also a shield against respiratory and skin problems.

7. Tomato: These contain lycopene, a prevention tool against prostate cancer in men. Colon cancer and cardiovascular disorders can help to be avoided in women with the help of tomatoes.

8. Almonds and organic almond butter: They are good for fibre, vitamin E, calcium and other sources of essential nutrients.

9. All organic or 2% Milk: Some studies suggest that regular consumption of dairy products can help streamline your waistline.

These super foods for flat abs not only help to maintain good health, but also are great tools to acquire and flat abs.

Yogurt benefits

For those of us who do not take into account the yogurt in diet, here are several reasons why this delicious snack that is good for our health.

1. the yogurt is made from milk and milk consumption, we need a dose of animal protein in food. At six ounces contains about nine grams of protein.
2. Other beneficial ingredients in yogurt including calcium, magnesium, potassium, vitamin B-2, and vitamin B-12.
3. Probiotics are bacteria that are naturally occurring in our digestive system. The bacterium that this is helpful to boost our immune system and promotes a healthy digestive tract. With all these exceptional ingredients, yogurt must be at the top of your shopping list

4. Healthy intestinal tract. The active cultures that are present in the yogurt has proven to help certain gastrointestinal conditions. Certain conditions that regular consumption of yogurt improvement include constipation, diarrhea, lactose intolerance, colon cancer and inflammatory bowel disease.

5. Decrease in vaginal infections yogurt

6. Strengthen bones and weight loss.

So don’t be hesitate to join “shafayogurt” community and be health

It was also suggested that two to three servings of dairy products per day can reduce the likelihood of developing hypertension over fifty percent.

Top ten reasons eating yogurt

Yogurt is a very healthy food and should be a part of every diet. It has a number of nutritional benefits derived from live bacteria cultures. These are “friendly” bacteria and very beneficial. Yogurt is made by bacterial fermentation of milk. These bacteria ingest lactose, and release lactic acid. This acid reacts with milk and thus yogurt is made.

Yogurt has many benefits.
1. Weight loss: - Yogurt contains a high quantity of protein.

2. It can be digested easier than milk. Lactose intolerant people can easily eat yogurt as it contains digestive enzyme lactase.

3. Yogurt in itself is a very healthy food and supplements diet very well.

4. Yogurt is known to reduce risk of colon cancer. Lactobacteria in yoghurt keeps digestive system active and colon free of body wastes.

5. Being a rich source of calcium, it helps prevent osteoporosis, and keeps teeth, gums and bones strong.

6. The wonderful properties of yogurt help the body to absorb nutrients better. This result in improvement of the immune system and thus the body becomes better prepared to fight germs and toxins. They help the correct bacteria to grow in the gut. These bacteria aid in digestion of food and prevent stomach infections. These also help relieve vaginal infections.

7. Yoghurt also helps get rid of Irritable bowel and constipation. The lacto bacteria help keep bowel movement regular.

8. Yogurt helps in reduction of low density cholesterol and helps raise high density cholesterol. A daily consumption of about 100 grams of yogurt helps to better the cholesterol levels.

9. It also helps in prevention and healing of arthritis. Lactobacilli are very helpful in curing all kinds of inflammatory diseases. It also helps eliminate Helicobater pylori, which is the bacteria responsible for causing ulcers.

10. Consuming yogurt reduces hydrogen sulfide levels in mouth and also other sulfides which cause bad breath. It also helps finish tongue-coating bacteria, dental plaque formation, cavities, and gingivitis

With such benefits, yogurt should be a staple in the diet for any health conscious person. Of coursse keeping the moderation factor in mind when eating yogurt. I don’t recommend a yogurt only diet by any means!

Source:fitnesslife.com