Dairy: Butter, margarine, Full fat and 2% dairy & Eggs.
Meat, poultry and fish. Nuts & seeds Avocado
Trans fats should be cut out or reduced from thr diet. They mostly come from hydrogenating or adding hydrogen molecules to unsaturated fats. It can be found in margarine, shortening, baked goods, doughs, and fried foods.
Large quantities of saturated fat caused high cholesterol levels and increase risk of heart disease. It’s very beneficial to reduce the amount of saturated fat in diet. Saturated fat is found mainly in animal sources like, fatty beef, lamb, pork, poultry with skin, lard, cream, butter, full fat cheese, and dairy.
Unsaturated fats are healthy fats and can help with decreasing thr risk of heart disease. They originate from plant sources; avocados, nuts and nut butters, seeds, olives, and oils (olive, canola, safflower etc.). Also found animal products like, fatty fish including salmon, mackerel, sardines, tuna, and herring.
We naturally start to lose muscle mass after the age of 30. This is called sarcopenia and is part of the aging proccess. We can however slow this proccess by making simple lifestyle changes. Bulid lean muscle is one of the changes. It can help with Mobility, bone health, physically strong and toned , longevity, good posture, hormonal balance.
Bulid lean muscle can also also help with boosting the human growth hormone, mental health, and your gut health
Below are the best exercises to create lean muscle:
Bodyweight exercises (lunges, squats, pushups)
Using a Resistance band
Isometric exercises (such as plank, wall sit)
Learn how eating 11 overnight soaked black raisins daily can heal the body naturally from the insideout.
All you have to do is soak 11 black raisins overnight. In the morning eat the soaked raisins on an empty stomach.
By soaking dried black raisins, it enhances the bioavailability of the raisins nutrients and antioxidants. This allows the bobdy to absorb the better.
Health benefits of eating Overnight soaked raisins: