Ultimate Foods to Form Muscle
            Bikini season is right around the corner, are you beach body ready?  In order to help you achieve the ideal figure this summer, we have compiled a list of foods that will help you not only build muscle but lose fat as well. 
            In order to create muscle and reduce fat, it is important to consume an assortment of proteins, vegetables, fruits, carbohydrates and nutritious fats.  Consuming protein aids in forming and preserving muscle while helping fat loss.  Eating healthy fats also aids in fat loss because your body hangs on to fat if you don’t consume any.  Carbohydrates provide your muscles with nourishment while fruits and vegetables are full of vitamins and minerals that are needed to recuperate from workouts. 
            Whole eggs are a great source of protein, containing 7 grams per egg.  Fish oil aids in reducing body fat, although it is recommended you get 9000mg per day, which can be difficult.  In order to reach this daily amount, it is best to think about taking a fish oil supplement.  Wild Salmon provides omega-3 fatty acids while also giving you 20 grams of protein per 100 gram serving.  It is best to opt for wild salmon over farm-raised salmon because it lacks omega-3 because it is corn and grain fed. 
            There are a lot of misconceptions when it comes to yogurt- it just depends on the type you consume.  Avoid frozen yogurt and yogurt with additional sugar and fruit at the bottom.  It is best to consume plain low fat yogurt because it is comprised of bacteria that enhances your gastrointestinal health.  Add berries and flax seeds to your yogurt for additional flavor and nutrients.  Berries are packed with antioxidants that prevent cancer, heart and eye diseases.  Flax seeds are an excellent source of fiber, protein and omega-3, however, avoid flax oil because it does not include any fiber and is unbalanced. 
            We’re all aware that we should eat our greens, but the best ones for you are broccoli, spinach and apples.  Broccoli is packed with soluble fiber and low calorie which aids in reducing fat.  It also contains cancer-fighting phytochemicals and anti-estrogenic indoles.  Spinach prevents muscle and bone loss in addition to cancer and heart diseases due to its top-level nutrition benefits.  Apples are the most powerful antioxidant, aside from cranberries.  Due to pesticide-contamination, choose organic apples.