2 tablespoons of all natural peanut butter/almond butter
1 scoop of vanilla or chocolate protein powder
1 small banana
½ cup of chocolate soy milk
1 tablespoon of Maca powder
2 ice cubes
Place all ingredients into the blender and blend until smooth
Maca’s reputation as an effective stamina and strength enhancer as well as a libido-enhancing superfood dates back into history. History has it that at the height of the Incan empire, its warriors consumed maca before a battle with the aim of making them viciously strong, but as soon as they conquered the battle, they were barred from consuming maca, to protect women from extreme and excessive sexual desire of the men.
According to Dr.Chacon, a Maca expert, Maca doesn’t have any hormone but rather its action in the human body pushes the pituitary glands into producing precursor hormones, that eventually raise the testosterone, progesterone and estrogen levels in the body as well as balancing the adrenal glands. Maca is not a medication nor is it a synthetic drug. Maca is a superfood rich in nutrients which enhance the ability of the human body to increase the production of hormone thus providing balance to the overall body system.
Maca has numerous clinical applications such that it is pro-active against any form of cancer, libido maintenance, fertility, and menopause. Consumption of Maca provides both men and women with an improvement in their sexual health, with a notable increase in self-confidence, energy and general well-being and health of people. There are various mechanisms Maca positively impacts on fertility issues as highlighted below:
Maca enhances libido and increases aphrodisiac activities in both male and female
Maca contains p-methoxybenzyl isothiocyanate, a chemical responsible for increased sex drive and aphrodisiac properties in women and men. A study in which mating mice were administered with purified Maca extract showed that there was enhanced sexual functions and increased aphrodisiac activities in the mice. The plant sterols such as glucosinolates, macamides, and isothiocyanates are argued to be Maca’s powerful fertility and libido enhancing constituents because when secluded and isolated and fed to animals, they demonstrated various aphrodisiac qualities.
When women and men experience low libido, then the affected persons are not consuming the necessary nutrients for the optimum production of the hormone. Regular use of Maca ensures that there is increased sex hormone production, thus promoting increased sex drive in both women and men.
Maca Increases Stamina, energy, endurance and performance in both male and female
Maca is high in amino acids and acts as a hormone balancer and regulator, thus providing the body with optimum levels of the essential hormones for sex drive and energy. Gloria Chacon, a Peruvian biologist, argues that Maca as an adaptogen acts on the pituitary and hypothalamus and adrenal endocrine glands.By activating the endocrine glands, Maca increases vitality, libido, and energy of a person. Maca works on the hypothalamus, the brain master gland. Scientifically, the hypothalamus is the center for sex hormones, while the pituitary gland is stimulated to secrete the stimulating follicle hormone and the luteinizing hormone. The adrenal glands are stimulated to secrete the progesterone, testosterone and the DHEA hormones. DHEA is an endogenous hormone secreted by the adrenal glands and serves as a precursor to the female and male sex hormones.
Maca Improves Male Potency and Aids in Erectile Dysfunctions
When consumed regularly, Maca improves potency in male regarding aiding in erectile dysfunctions and testosterone and sperm production. Male infertility is often associated with low levels of testosterone. Maca significantly increases the level of testosterone. Adequate amounts of testosterone are required in maintaining healthy sexual drives, promoting muscle growths, developing and maintaining erections as well as for the male’s psychological and emotional developments. Besides being a balancer of hormones, Maca contains high amounts of amino acids, arginine to be specific. Arginine increases production of oxygen, thus promoting better oxygen flow and circulation to the male reproductive system. Increase in oxygen enhances sexual functions and erections since it causes relaxation of the blood vessels (vasodilation).
Helps fight menopause
Maca does not contain the estrogen hormone but rather provides nourishment to the endocrine glands so that they can efficiently work and produce hormones on their own. Using Maca as a nutritional supplement is the ultimate natural way of encouraging the productions of hormones in the human body. Thus, using Maca is an efficient way of reducing menopausal symptoms as well as restoration of balance in the endocrine system. Maca normalizes the steroid hormones such as the progesterone, estrogen, and testosterone. Thus it forestalls the hormonal changes that may occur as we advance with the process of aging. Menopause is often caused by the decrease of the sex hormones progesterone and estrogen. As a hormone regulator, Maca provides the body with the necessary nutrients and plant sterols which act as chemical triggers which aid the production and increases the levels of progesterone and estrogen sex hormones. Maca improves menopausal symptoms with significant influence on the quality of the germ cell.
Maca Increases sperm count and mobility
Maca increases the testosterone hormone, sperm motility and assists in increasing the production of sperm. In males, maca increases germinal cell mitosis and spermatogenesis such that the daily production of sperm is increased without affecting the levels of the luteinizing, testosterone and follicle stimulating hormones. This probably explains why the epididymal count of sperms is substantially increased as early two to three days after consumption of maca in male subjects. Studies suggest that maca regulates the sperm count by maintaining a balance between the oxidant and antioxidant status in the subjects.
Hormone balancing in women
Maca provides a naturally safe and effective way for regulation of hormonal and menstrual cycle in women as compared to a synthetic birth control pill, as they provide essential nutrients that the endocrine system might be lacking. Maca is a powerful adaptogen, meaning that it can stabilize and balance the glandular-hormonal system and musculature of the human body. Maca is an essential adjuvant to the hormonal replacement therapy (HRT).
Corrects menstrual irregularity/ PMS Issues
As a hormone regulator and balancer, Maca can be used in regulating the monthly menstrual cycle in women and reducing the PMS. This is because Maca stimulates natural hormone productions by enhancing proper functioning of the hypothalamus and pituitary gland.
Enhances Fertility in Both Women and Men
When dealing with the possibilities of infertility in both men and women, it is very crucial to provide quality nutrients to the endocrine system as stress is expected to elevate with any couple that is having difficulties trying to conceive. Consumption of Maca on a regular basis is imperative to being adaptogenic, thus it helps to reduce stress and anxiety in both parties. Regular consumption of Maca encourages the female body to increase the progesterone and estrogen sex hormones naturally. Maca encourages glands, and the ovaries produce the necessary hormones.
Maca is a miraculous superfood with really incredible health benefits. It can improve our health in various ways with no known side effects. Individuals with fertility and hormonal issues, don’t shy away from incorporating this superfood into your diets.
Workouts make the protein in the muscle to break down and build up at a faster rate than it normally does in ordinary situations by the protein synthesis. Synthesis of protein is the process by which the human body takes dietary protein and converts it to muscle tissues. Protein is essential towards cutting and bulking during muscle building. Inadequate intake of protein, would result in a catabolic state, whereby the body breaks down its muscle to meet the body protein requirements. Thus, for those planning to gain more muscle and bulk up, stay away from inadequate protein intake. A combination of a rich high-quality protein diet and an immense strength training program is the best non-pharmaceutical way of gaining more muscles. Always distribute protein intake evenly in every meal to turn more protein into muscles.
Different foods contain different combinations of the amino acids hence it’s necessary to have different types of protein sources. However, leucine is the most significant of the 20 essential amino acids for the creation of muscle tissues. It takes almost 2 to 3 grams of leucine to create a positive anabolic effect from each meal. Spirulina contains this amino acid and each scoop would give you almost 3 grams of leucine.
We recommend that you supplement your diet with Spirulina, to get maximum results for any post and pre-work diet. It provides the necessary protein that is easily assimilated and absorbed into the body. Spirulina ensures that you overflow your body with adequate protein so that your body doesn’t break up so hard on your already earned muscle for more energy needs.
The ideal time to take Spirulina would be before and after your work out sessions since it’s a quick dissolving source of protein that runs through an athlete’s body within an hour. Another ideal time to consume Spirulina would be right after you wake up. The human body is in a catabolic state whenever we sleep, we don’t eat while sleeping, yet the body has ongoing functions even when we rest. Consuming spirulina before workouts, makes sure that your body has adequate building blocks to gain more muscles and by consuming after, you ensure that your body has adequate building blocks needed to repair the damaged tissues and cells of the muscles.
Necessary Pillars for adequate nutrition for muscle building
We have outlined some of the best recipes that involve supplementation of Spirulina. However, you can always feel free to alter the diet depending on your preferences and choices.
A Pre Work out Spirulina Diet Recipe
Spirulina Green Smoothie (400 calories, 50gms Protein)
Blend two scoops of spirulina powder with a handful of spinach, one small banana and a cup of water. You can substitute water for a cup of milk.
Spirulina Protein Shake (430 calories, 65gms Protein)
Blend two scoops of spirulina powder with 1 cup of Vanilla soy milk, and one medium Apple.
Spirulina –Orange Juice (40gms Protein, 350 calories)
A scoop of Spirulina powder mixed into a cup of blended 100 %orange
Post Work out Spirulina Diet Recipe
The timing of the post work out meal is really vital and you need to consume this meal at least 60 to 90 minutes after the workout session. Substitute high protein intake with 30 to 50grmas of Protein spirulina shake as soon as you are done.
The Spirulina Postworkout Shake (550 calories, 50gms Protein)
Two scoops of Spirulina Powder, mixed with 25grmas of dextrose and a glass of water.
You can add the spirulina powder into your mixed green salad.
The Papaya Shake (400 calories, 30gms Protein)
Add a scoop of spirulina to the papaya juice. You can add an ice cube if you desire a cold shake.
Spirulina Juice (30gms Protein, 25Kcalories)
You can consume one scoop of spirulina in a glass of water before bedtime.
The Ideal Juice
You can get a scoop of spirulina powder to a glass of freshly squeezed pineapple or watermelon juice depending on your ideal choice.
Spirulina supplements are a convenient and easy way to ensure that your body is highly primed and prepared with the necessary muscle building nutrients to maximize fully on muscle gain from work out sessions.
Note: Maturity of muscle only happens by weightlifting and maintenance of good nutrition over a significant period. The more and longer you train the more your muscle will improve regarding its proportion shape, vascularity and fullness which are good at the creation of an illusion of a larger muscle mass. For any athlete or person targeting muscle growth and fat loss, then carbohydrate and calorie cycling are appropriate. This will allow times for a loss of fat and times for muscle growth. Muscle growth requires you to be in an anabolic state and a surplus of calories.
Maca is well known to boost your energy and enhance taste as well. Moreover, it also helps in balancing hormones, making it one of the best recipes for boosting fertility.
Please note that apart from being vegan, this maca energy bar is gluten as well as grain free.
Based on the recent studies carried out by the Center for Disease Control and Prevention, a third of the American adult population are obese based on the weight and height statistics? However, other studies suggest that obesity and weight-related issues such as those of metabolic syndrome, is a global health crisis. Although there might be many environmental and genetic factors that predispose people to excessive weight gains and obesity, an imbalance between dietary intakes and energy expenditures has been named as the major causative agent of obesity concerns. Excessive fat builds within the body mass over a period just from slight positive energy imbalances, when we take more calories than our bodies need.
There are so many strategies outlined by various nutritionists and health physicians used to curb obesity and weight gains, including;
The Dietary Role of Matcha Green Tea in Weight Loss
Matcha is very low in calories and kilojoules, while at the same time being high in its protein and fiber content. The mild dose of caffeine content is very effective in fat loss since caffeine is a powerful suppressant of appetite. Matcha is extremely high in catechins especially EGCG, which helps in stabilizations of the blood sugar levels by increasing the rate of fat oxidation, an internal process which burns fat so as to create energy for normal functioning of the body system while also acting as a natural detoxifier due to its chlorophyll content.
It’s also high in polyphenols, flavonoids Vitamins A.B-complex, E, C and K, amino acids and other nutrients such as potassium and zinc. All these antioxidants (polyphenols, flavonoids and catechins) and nutrients make Matcha an exceptional anti-inflammatory aid. Inflammations have been long associated with weight gains, thus matcha can serve as significant factors in any weight loss efforts. However, due to its high content of the EGCG antioxidant, matcha green tea has been widely adopted for therapeutic treatments and prevention of excessive weight gains, obesity and diabetes.
Specific Ways in Which Matcha Aids in Weight Loss
A study carried out by the American Journal of Clinical Nutrition’s shows that the green tea extract is highly rich in EGCg (epigallocatechin gallate) catechins which has thermogenic properties and increases the rate of fat oxidation. Consuming matcha green tea increases thermogenesis (the production of heat by the human body by calories burning) from the 10 % of normal energy expenditure to about 40% of the daily energy expenditures. Other studies indicate that matcha green tea’s content of catechins and caffeine stimulate the nervous systems which in turn increases thermogenesis and oxidation of fat.
Matcha is extremely rich in Chlorophyll, a natural detoxifier that cleanses the human body from the accumulations of toxins, thus boosting the rate of metabolisms and effective weight loss. The cleaner your body is, the faster the rate of calories conversion to energy is. Chlorophyll is a blood cleanser that helps to maintain and balance the body’s pH, transports oxygen and removes CO2 from the body tissues and cells.
The human body constantly burns calories even at rest since our cells are in constant motions performing millions of function which require energy. Several studies suggest that the catechins and enzymes present in the Matcha green tea increase the rate of metabolism. Rick Hursel of Maastricht University published a review that shows how green tea increases the energy expenditures (the total amount of calories we burn) and fat oxidation.
The natural occurring caffeine in Matcha and the unique L-Theanine amino acid it contains creates a much calmer sustainable energy and alertness for up to six hours making it an ideal weight loss aid since the body does not get easily release of fatigued. They work together to produce a gradual and consistent energy by creating a bond with different nutrients in the body such that they enter into the body system in a time-released manner. L-Theanine works with caffeine to deliver a gradual and consistent release of energy. The caffeine in matcha does not cause an acidic effect by altering the adrenal glands in the body causing the uncontrollable release of the insulin and glucose in the body but rather regulates both the glucose and insulin levels in the body.This makes it more ideal for weight loss and for persons who have diabetes.
Various studies indicate that the EGCG in Matcha significantly reduces the blood cholesterol levels by increasing the rate of cholesterol oxidation in the human body and inhibits the bad cholesterol (LDL).
In a study carried out by the National Institutes of Health, matcha green tea it was demonstrated that it increases the rate of fat oxidation by an average of 20%. Thus, demonstrating that it is highly effective in fat burning and utilizing it as a significant source of energy for our bodies by prevention fat accumulation and absorptions. The active compound, EPCG, found in the tea inhibits an enzyme which breaks down the hormone norepinephrine found in the nervous system which in turn signals the fat cells to break down.
The EGCG plays a significant role in the activations of the hepatic lipid metabolism while also acting as an effective inhibitor which stops the absorption of the intestinal fat compounds thus reducing the accumulation of the body fat.
Matcha contains only five calories per 2 servings of tea as compared to other drinks and juice which has over 100 calories per serving such as the orange juice which has 111 calories. Its low caloric content makes it ideal for a weight loss energy drink.
Matcha green tea is a natural mood enhancer due to its high content of L-Theanine which significantly reduces stress- a common factor in weight gain and obesity. L-theanine works by promoting the normal brain functioning by promoting a state of relaxation and emotional well-being by increasing the dopamine and serotonin levels in the human body which in turn produces the alpha waves.
Matcha green tea is loaded with antioxidants which helps to fights the free radicals and oxidants thus keeping you healthy and focused during the weight loss period. A recent study done by the National Academy of Sciences argues that drinking Matcha on a daily basis enhances the overall body health and immunity. The super high levels of antioxidants in the forms of catechins, polyphenols and flavonoids aids in the defense system of the body against the free radicals and oxidation from our environment.
How Much Matcha Can You Consume?
Consuming one teaspoon to four teaspoons of matcha powder daily is sufficient for an effective weight loss diet plan. This will energize you and will supply your body with all the necessary nutrients needed to fuel the rate of metabolism.
Good things come with patience. While Matcha can help you in weight loss, it is no magic but it can be an equally fantastic and excellent addition to your weight loss goals and diet plans. To get maximum weight loss results, its best to consume matcha on a daily basis. Long-term and consecutive EGCG and catechin consumption enhances oxidations of fat and reduces the accumulation of body fats significantly. Always keep in mind that a healthier diet and exercise will determine the achievement of your weight loss goals.
Here comes a perfect treat that is evenly good for warm as well as cold weather. Let the deliciousness of maca and dark chocolate chunks combine to satisfy your food-lust.
You are free to use any seasonings that you like, but this is the most basic of all recipes that do not even require an ice-cream maker.
Please note that I have used a blender in this recipe. But if you have an ice-cream maker, you could use that to achieving a fluffy texture.
Serves: 4 people
If you like making your own nut butter to spread on toasts and various other snacks, you would love making this one as well! It is very simple to make and is quite nutritious to boost your energy for a couple of hours.
When the creamy texture and an array of health benefits possessed by cashews and maca combine, this nut butter becomes irresistible!
This is a very delicious and nutritious recipe. Whether you want to eat it for lunch or even breakfast to get energy for the day ahead, it will serve the purpose. Moreover, it does not require a lot of ingredients. All you need is a couple of fresh ingredients mentioned below together with a refrigerator and a food processor.
If you haven’t tried a raw food before, here is your bet!
Serves: 6-8 persons
(For mango filling)
(Zest – an organic lime)
It is a delicacy that can be prepared within 20 minutes and could be stored in a refrigerator for a couple of weeks. Apart from being delicious, maca provides a great deal of energy and helps your body to handle stress.
Therefore, making it a perfect snack in the working hours or after a hectic day! There is a reason it is also called a power snack!
All around the world, everyone is talking about Matcha. People are seemingly obsessed by this miracle elixir. Celebrities, models and their tribes are all toting jars of the matcha green tea into their daily lifestyles. Japan’s valued green tea has been named one of the most powerful superfoods. Traditionally and widely used in most Japanese ceremonies, matcha is not your typical green tea. It is the highest quality high grade and concentrated powdered green tea available all over the world and made from young nutrient leaves of Camellia sinensis plant.
Unlike other types of green teas, Matcha tea leaves are often cultivated in shaded areas, thus increasing their chlorophyll content preserving the natural nutrients.Matcha is 100 percent whole leaf, meticulously grown, gently dried and stone grounded into an emerald bright green unfermented powder. Since the entire leaf is grounded into a powder, dissolving it into water will provide immense minerals, vitamins, amino acids and antioxidants that are inherent in the plant itself, delivering a richly organic, deeply satisfying flavor profile that is not found in other steeped green teas. In fact, one cup of hot matcha tea has many antioxidants in ten cups of other regular tea. It is rich in antioxidants, nutrients, chlorophyll and fiber.
Nutritional Data of Matcha Green Tea
NUTRIENT PER 1G MATCHA
Total AminoAcids 34mg
Total Catechins 105mg
Vitamin A 291 Units
Vitamin C 1.75mg
Health Benefits of Matcha Green Tea
Matcha is widely known for its numerous healing properties as outlined below:
Antioxidants are naturally occurring compounds found in food which help the human body fight against diseases, prevents aging and cell and tissue damages ensuring that the body functions at its peak potential by scavenging any free radical responsible for oxidative damages to our bodies. Matcha green tea is extremely high in antioxidant contents elevating it to the super tea status. A study was done by Tufts University and the USDA Agricultural Research Institute measured the ORAC value (Oxygen Radical Absorbance Capacity) of Matcha to be at 1384 units per gram as compared to other superfoods such as blueberries, cranberries that are well graded as antioxidant powerhouses. As a result of its antioxidant properties, Matcha helps in fighting off various diseases and illnesses at various stages.
Matcha and Weight Loss
A study done by the American Journal of Clinical Nutrition shows that Matcha has been associated with weight loss. When combined with exercises matcha increases metabolism by increasing the rate of thermogenesis thus promoting fat oxidation. It has been proven that The antioxidant epigallocatechin gallate,(ECGC), boosts the rate of the metabolism. Matcha gently boosts the rate of metabolism without necessarily causing any negative side effects such as increased heart rate and blood pressure. The catechins inhibit the movement of glucose into the fat cells, slowing down the rise of blood sugar levels, subsequently preventing fat storages and high insulin levels in the body. Eventually, the matcha green tea regulates appetite and hunger pangs in a person. In fact when your levels of blood sugar are quite stable, you are less likely to cave into cravings. Through glucose control and insulin sensitivities, Matcha green tea decreases the fasting concentrations of glucose subsequently lowering the risks of type 2 diabetes.
Matcha helps in boosting energy levels
Another mesmerizing property of Matcha green tea is its ability to boost the energy levels throughout the day.Clinical studies show that Matcha helps to speed up the rate of recovery in athletes and performers who mainly focus on intense workouts. A much more recent study found out that the Matcha powder improved the physical endurance while exercising by over 25%.
This has been attributed to the effects of the EGCG present in the Matcha which helps to reverse the cellular damages caused by oxidative-nitrosative stress(internal imbalances of the antioxidants and free radicals ,which ultimately prevents cell repair and destroys cells bringing about illnesses).EGCG completely alters any stress and biochemical markers that cause apoptosis and cell deaths. This was demonstrated in a study to evaluate the effects of EGCG on chronic fatigue syndrome during exercises.
Matcha calms the mind and reduces stress.
Matcha Green Tea is rich in the L-theanine and caffeine which are said to induce alert calm feelings without any nervous energy. L-theanine is a non-dietary amino acid responsible for enhancing moods by relaxing the human mind, hence sharpening concentration in a person. L-theanine promotes the alpha waves in the brain leading to a relaxed alertness by increasing the production of mood-enhancing chemicals, the serotonin and dopamine. A study done on the importance of L-theanine in patients with anxiety and depression issues shows that L-theanine significantly increases the GABA (an inhibitory neurotransmitter) and dopamine levels in the human brain. Matcha has five times more L-theanine as compared to other green teas. This has been attributed to its cultivating technique when growing the tea.
Matcha Reduce Risks of Cancer
Matcha possesses a unique and potent class of antioxidants and polyphenols, particularly the catechins, which are not found in other types of foods. The catechin, EGCG provides powerful cancer-fighting properties to the human body. Catechins, most importantly the EGCG counteracts the harmful effects of the free radicals from the effects of Uv rays, radiation, pollution and chemical exposures which causes cell deaths and DNA damages trough oxidative stress. Various studies show a direct link between the consumptions of matcha green tea and the reduction of the respective cancers. Besides that the tea polyphenols inhibit the development of tumor cells while significantly inducing apoptosis. The catechins work by activating the detoxification of enzymes such quinone reductase and glutathione S-transferase which prevent the growth of tumors and ultimately improving the immune system functioning.
Matcha helps in Detoxification
The high contents of chlorophyll in Matcha green tea make it an excellent detoxifier capable of eliminating unwanted toxins, heavy metals and toxins from the human body. This is because chlorophyll increases the capacity of the blood cells to delivers nutrients and oxygen within the body thus helping in the regeneration of the body and cleansing at the cellular level.
Reduces risks of Heart Diseases and Hypertension
Based on the studies by Harvard University, Matcha lowers the high triglycerides and LDL cholesterol, hence significantly reducing the risks of heart diseases and strokes. The antioxidants in Matcha blocks the oxidation of the bad cholesterol, by increasing the good HDL cholesterol, eventually improving the arterial functions. This was demonstrated by the study done on a person who consumed matcha tea on a regular basis in comparison to the non-consumers of the tea.
Recommended Daily Intake
Take ½–1 teaspoon daily.
It is easier to buy products that are not real Matcha, so it is important to buy the matcha products from a reputable store.
There are no known side effects of Matcha Green Tea, however for expectant and lactating mothers you should consult your physician.
Let’s all join this craze of the super tea Matcha and enjoy its immense health benefits to our bodies.