Healthy Foods and Nutrients to Fuel The Body For Early Morning Exercise.

Healthy Foods and Nutrients to Fuel The Body For Early Morning Exercise.

A good diet is absolutely necessary when you’re working out. Whether you’re looking to lose weight, or gain some muscle, a good diet on top of exercise and rest are the things that are absolutely necessary for that purpose. Breakfast is said to be the most important meal of the day, so it has to be nutritious and healthy to get you through the day. And under no circumstances should it be skipped. If you work out early in the morning then it is twice as important for you. You will require something healthy and highly nutritious to fuel the body for this early morning workout. And here are 5 ideas for such a breakfast. These are super simple and take about 5 minutes to assemble and even lesser to eat. Not too heavy and not too light, giving your body the thing it needs just right.

We start off with A whole wheat English muffin with nut butter (peanut, almond, etc). All you need to do to prepare it is just toast it, smear the butter and then eat and enjoy. If you’re doing a light workout then half will suffice, and if you’re doing a heavy workout then eat it all. Next up we have an Avocado toast with some sea salt. To prepare it start by toasting a slice of bread and as it is toasting, mash the avocado on top of it. Then top it all off with some flaky sea salt. A healthy, nutritious and delicious way to start your day and fuel your body for that workout. Up next we have ½ a cup of yogurt with some granola. You may be tempted to choose fat-free and low-calorie yogurt, but I would advise to not do that. Not for this instance at least; some fat, sugar and some extra calories are good for a morning workout. It will help provide the necessary fuel, and make sure you don’t burn yourself out. Go for regular or fruit yogurt or whatever variant you may prefer.

At number 4 we have ½ a cup of mixed fresh fruit. A super simple recipe, but don’t let it fool you it is very good. There is no complex preparation involved, in fact it is exactly as it sounds. Just some fresh fruit. And last but not the least, we have some oatmeal. Oatmeal is a good source of carbs, protein and fiber. In the morning, you don’t have time to prepare something very complex so these simple little things go a long way. They provide with enough nutrients and energy to get through the workout efficiently. But keep in mind that these are only pre-workout for early morning exercise. Follow up with plenty of fluids, and a proper breakfast afterwards. Because there’s no way you can function all day with just these things. Take a break of 30-minutes to 60-minutes post-workout and then have a proper breakfast. That will allow you to have muscle recovery and give you the energy you used back.

Great Weight Loss Tips That Actually Work

GREAT WEIGHT LOSS TIPS THAT ACTUALLY WORK

Losing weight, gaining weight or maintaining calories just to stay in shape can prove to be rather difficult at times. Who says it has to? Like everything else, there’s a technique to it too. If you just follow those techniques, weight loss can feel pretty simple and straight forward. Take a look at these 4 tips that you might not find anywhere else!

Tip 1: Don’t let hunger deter you from sticking with your diet

Hunger is the primary reason why many people don’t stick with a weight loss plan for more than a few weeks. When you consume less food, your fat cells release more hunger hormones than normal, which increases your appetite. Higher-protein, lower-carbohydrate meal plans are best for controlling your hunger and appetite. Just replace processed carbs like white bread, bagels, muffins, cereals or donuts for breakfast with high-protein foods like eggs, or Greek yogurt mixed with chia seeds and berries or any other fruit you’d prefer. You’ll find that you stay fuller longer.

Tip 2: Eat carbohydrates that have fibers attached to it

The more fiber in your diet, the better! This method forces you to give up the bad carbs (candy, white bread, soda) and only stick with high-quality carbs. Fiber is essential in helping improve blood sugar control, lowering cholesterol, and reducing your risk of chronic diseases like diabetes, colorectal cancer and heart disease.

Foods that are rich in fiber include legumes (dried beans, lentils), veggies (Brussels sprouts, broccoli, spinach squash, sweet potatoes) and fruit (apples, berries, oranges, pears).


Tip 3: Focusing on healthy behaviors

It’s common to get disheartened when you look nothing else but your weight but focusing instead on making good food choices, watching portions and exercising regularly is more efficient. If you adopt these behaviors, the weight loss will follow. Instead of having a goal like “lose 2 pounds a week” have specific mini-goals, like “eat 1 cup of veggies at dinner,” “walk 20 minutes a day,” or “keep a daily food log.” If you’re disappointed with your weight progress at week’s end, reflect on how well you stuck to each goal. If you’ve made healthy changes, congratulations! If you fell short, question yourself as to why. Were the goals too tough? Do you need a stronger support system? Is a major barrier in your approach? Then either adjust your goals or focus according to the factors you have control on.

Tip 4: Plan tomorrow’s meals today

When you plan ahead, it stops that “eat whatever is in front of you” panic that sets in when you wait to plan dinner until you’re starving at 6 p.m. Scaring up dinner on the fly is likely to bring less nutritious, higher-calorie choices to your table.

When you sit down for dinner at night, plan what you’ll eat for dinner tomorrow. Same goes for breakfast and lunch. This is better to do when you are not hungry.

This also reminds you to take something out of the freezer, cut veggies tonight to put in the crockpot tomorrow morning.

Tell us if these tips helped you, if there’s something you’d like to add or if there are any questions regarding these. Have a nice day !

The Pros and Cons of White Meat and Red Meat

The Pros and Cons of White Meat and Red Meat

In nutritional science the distinguishing feature between white and red meat is myoglobin which is a protein that gives red meat such as beef its dark color. Most people though differentiate the two types on the basis of the taste that they develop. As a major proportion of people prefer white or red meat on the basis of taste many others like to differentiate the two on the basis of health benefits. Due to presence or absence of the protein Myoglobin the nature of the types of meat is not only distinguished, but they also have a set of different pros and cons.




The following are some of the pros and cons of white and red meat:

If you love white meat than there’s absolutely no harm in it as there are numerous pros when it comes to regular white meat consumption. On the other hand you have to lower down your consumption of beef!

  • Calories: There are fewer calories when it comes to white meat, the consumption of white meats have this advantage that if you eat 100 g of chicken the calories would be 165. Whereas a consumption of 100 g of beef the calories would be around 470. Hence white meat provides you sufficient proteins along with fewer calories.
  • Vitamins: The most important aspect of consuming red meat is the vitamins that come with it. Red meat also contains higher levels of iron. This iron is readily absorbed by the human body and is obviously advantageous especially for those who regularly go to the gym. Zinc and vitamin B are found in red meat as well.
    Although red meats have higher concentrations of minerals and vitamins it is extremely important that you don’t consume it in high proportions as research suggests that it can cause certain cancers.
  • Fat content: The main difference among the two types of meat is the amount of fat. White meat is popular among households because it has less fat as compared to red meat.
  • Taste: Taste is something that is entirely subjective as people have their own ideas and experiences of what tastes better, but white meat is generally considered as having a better taste than red meat. Not to forget that there are many people who prefer red meat simply for its taste as it tastes juicier than white meat.

Fish

Fish is another type of white meat that is popular among people for the obvious reasons it has low calories and tastes so good! But yes, it has some disadvantages for the human body as well. Some fishes contain higher amounts of mercury which can essentially be dangerous for the nervous system of the consumer. Hence it is strongly recommended that pregnant women and young children should consume fish with extreme precaution.

It can be clearly seen that there are distinct benefits and potential harmful characteristics of white and red meat but this doesn’t mean that a certain type of meat should be avoided. What’s important is to have a combination of both the two meats as great dietary benefits can be achieved this way.

Efficient Energy From Pre-Workout Nutrition

A healthy diet and regular physical activity – these are the two things that every individual, who wants to keep their health at a high level, should implement in their life. If you eat the right foods that provide adequate amounts of nutrients, but you avoid exercise, then you can’t expect optimal health. On the other hand, workout without proper nutrition won’t be effective and in some cases, it can be dangerous. When we are talking about food and workout, it is good to mention that there are some healthy foods that are known for their ability to provide energy. These foods are especially effective when they are taken before a workout. Pre-workout nutrition is crucial for the final results of your physical activity. In this article, we will highlight some of the best healthy foods that provide energy.

workout_1Oatmeal

If you want to fuel your workout routine, you can always count on oatmeal. This food is packed with protein and soluble fiber and contains different minerals and vitamins. (1) With the help of oatmeal, you will feel full and you will be able to focus on the workout process. If you want to boost its effects, add some milk and berries.

Eggs

Eggs are loaded with protein and vitamin D making them an excellent food for energy before working out. Eggs have the ability to maintain energy levels and you can rest assured that you won’t feel hungry during the training process. Once again, if you want to get better results, you can make a combination with whole-grain toast. In this way, you’ll get more fiber.

Salmon

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Now here’s an example of food that you can consume not only before a workout. This healthy fish contains protein and omega-3 fatty acids. (2) According to several studies, salmon has significant amounts of magnesium and a few B vitamins. This means that by eating salmon you will not only get energy, but you will also enhance the calorie-burning effects of your workout. On top of that, the omega-3 fatty acids provide anti-inflammatory effects increasing endurance which are important for proper conducting of different exercises.

Quinoa

Quinoa is one of the trendy energy-boosting foods. This extremely nutritious grain is known for the high amounts of minerals, vitamins, fiber and protein. Many people use it as a replacement for brown rice in their dishes. Cooked quinoa tastes like nuts. Experts agree that quinoa should be part of any pre-workout nutrition plan because it can help people get energy even for the hardest exercises.

Almonds

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It turns out that almonds are excellent fuel for any type of workout. Just like the majority of nuts, almonds are packed with fiber, minerals, protein and healthy fat. With their help, your body will keep moving and flexing during your workout session. Almonds are tasty and they can be consumed quickly before the workout begins.

In case you want to get the most from your workouts, be sure to consume some of these foods that provide energy before you start doing exercises.

  1. http://www.mnn.com/food/healthy-eating/stories/oatmeal-nutrition-facts
  2. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=104

 




7 Healthy Nutrients To Help Lose Fat

One of the most important factors to living a healthy lifestyle is maintaining a healthy diet. If your goal is to fight fat and lose weight then it is crucial that you start  working from the inside-out! “You are what you eat” is a true statement. When I decided to lose weight after I finished playing college football I had to change the way I ate. Once I started adding more healthy foods to my diet the results that I wanted came right away!

Here are some healthy sources of nutrients that will boost your metabolism and help you lose weight:

water1. Water

Increasing your water consumption will increase the rate that you burn calories. After drinking approximately 17 oz of water, the body’s metabolic rate will increase by 30%. Everyone should be drinking at least eight glasses of water a day.

 

 

53c4119b41fd9.image2. Blueberries

Blueberries contain antioxidants, vitamin C, vitamin K, potassium and magnesium. Blueberries will detoxify your body, which will also decrease your fat storage. The copper and fiber content also increase fat burning. A half-cup of blueberries is only about 40 calories.

 

 

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3. Chia Seeds

Chia seeds contain protein, omega-3 fatty acids, and fiber. Adding chia to your diet will suppress your appetite and boost your metabolism. I personally recommend drinking chia seeds with water or fruit smoothies.

 

eggs4. Eggs

Eggs are an excellent source of complete protein that contains all of the essential amino acids that your body needs. Eggs are also low in calories, which range from 70-90 calories depending how they are cooked.

 

 

Coconut-Oil-Web5. Coconut Oil

Coconut oil is one of the best sources of fat to consume for weight loss. Coconut oil is rich in medium chain triglycerides, which the body uses for energy expenditure. Therefore, less of the triglycerides are being stored as fat. Adding coconut oil to your diet will assist in losing fat especially around the abdominal cavity.

 

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6. Avocado

Avocado is high in monounsaturated fats and also a good source of fiber. There are two main benefits from eating avocados.  Avocados will lower your cholesterol level. They also help reducing belly fat because monounsaturated fats prevent the body from distributing abdominal fat.

 

7. Almonds

Almonds are rich in vitamin E, calcium, magnesium and potassium. Almonds are also a good source of protein and fiber. The protein content in the nuts will keep you feeling full so that you won’t always have a urge to overeat. Almonds will also block your body’s absorption of calories, which will result in weight loss.