If you are like most people, you eat your three meals a day and a few snacks, but really don’t pay much attention to the eating process. Being mindful of what you are eating and being in the moment, provides awareness that can lead to a healthier lifestyle. When you are busy on an electronic device, driving or working, you are unaware of the food you are consuming. This can contribute to weight gain or other health problems. Follow the tips on mindful eating below to process your food and make better eating choices.
The first step to mindful eating is focus. You must be able to calm yourself and focus on your eating. Truly pay attention to what you are eating, and this will help you to indulge in the less than healthy foods less often. Be attentive to your food as you buy it, prepare it and serve it as well as consume it.
Start with Your Shopping
When shopping for food, consider the health value of the items you are purchasing. Avoid impulse buys and focus on healthier choices. Fill your cart with produce and avoid the center aisles which are home to unhealthy processed foods.
Know when you are Hungry
Eat when you are hungry. Learn to recognize when your body needs food and look at your meal as fuel. If you learn how to eat when you are hungry instead of because something tastes good, you will be able to eat less and feel better.
Appreciate the Food
Take time to appreciate what you are eating. Look at your meal and everyone around you. Find gratitude in the moment and silently express it. Enjoy the food you are about to eat as well as the company of anyone you are dining with.
Open Your Senses
Another thing to consider is opening your senses to the meal. This can be done while you are cooking and eating. Pay attention to the appearance of your food, using sight to guide you. Hear how the food sounds as you cook it as well as how it tastes on your tongue. Opening your senses to your meal is a new way to enjoy food and helps you to be mindful of your choices.
Small Bites and Slow Eating
When eating, take time to eat small bites and slow down how you eat. You will find the food tastes better when your mouth is not full, and you are not gobbling it down. Put your utensil down after bites to slow down the process.
Chew Your Food
Be sure to chew your food thoroughly to really taste. It takes 20 to 40 chews in order to fully taste the flavor and texture of your dish, depending on what you are eating. This helps you to be more mindful as well to your eating.
Mindful eating is becoming a popular choice among nutritionists as a great way to eat better and recognize healthy choices. Consider this technique today if you are on the path to better eating and wellness.
The world is becoming a tad protein obsessed by the day. There are tons of ads and websites online all advocating for their choice supplement powder. "Get max results from our special formula!" This information overload can be mind-boggling, especially to a newbie who has lots of questions like;
To answer these questions, we need to define what proteins are. They are part of most cellular activities and are crucial in the repair and maintenance of muscles. Proteins are the building blocks of the body, and their presence in sufficient amounts positively impacts the muscles, hormones, immune functions, transportation of nutrients and body enzymes.
What is protein powder?
Protein powders are as the word denotes powders from plant or animal protein sources. Plant based protein powders can be extracted from hemp, rice, potatoes, peas, or soybeans. Their alternatives are sourced from animal by-products such as whey or casein.
Do you need a protein shake?
First of all, protein deficiency is very rare, thanks to the vast beef rearing industry. More people actually take in more protein than their bodies require. You generally need a gram of this nutrient, for each kilogram of your body weight, daily. If for example, your weight is, 64 kilos, then you require 64 grams of your favourite char-grilled steak or chicken breast per day.
If you have been exercising regularly, then supplementing your diet with a protein shake could be good for you. They provide powerful nutrition to athletes after demanding workouts. A scoop of your favourite protein shake could have at least 10 grams to 30 grams of protein. A protein shake is designed for muscle building has more protein levels per scoop than those meant for weight loss.
Can a protein shake really help in weight loss?
Protein is super satiating and fills up more than fats or carbs. Research shows that supplementing your diet with whey protein will increase fat loss. You will definitely have fewer hunger pangs to deal with, take in fewer calories, and binge or snack less.
Will the shake build my muscles?
The stereotype image of large bodies associated with protein shakes can be off-putting to some women. Studies show that protein shake helps in not only the gaining but the retaining of muscle mass, for anyone with a rigorous and regular exercise regimen. This can reduce medical conditions such as sarcopenia and osteoporosis with age. For a woman's body to bulk up, there as to be tons of strength training involved to build visible muscles.
Which protein shake is right for me?
Whey protein is often regarded as a superior source of protein powder because it has a wide range of essential amino acids. Whey is a byproduct of the watery part of milk. During cheese production, the milk's fat coagulates and separates from the whey, which then goes through a production process to turn it into its powdery form.
Whey protein by itself has an unattractive taste, and it is often flavoured to make it palatable. Whey protein has many advantages including quick and easy absorption by the body, but it is not a good choice for the lactose intolerant or those who may have allergies to it.
Milk has two major types of proteins; whey and casein. Casein makes up 80% of the protein in milk, while whey is 20%. Casein is a rich source of glutamine a protein that increases the speed of muscle recovery. Casein is not as easily absorbed into the body like whey so it should preferably be taken at night.
Soy protein shakes are plant-based and so are perfect for vegetarians. They have all the required amino acids and therefore make a good substitute for whey based shakes.
If you are a vegan or have soy or dairy allergies, then hemp-based protein powders should be perfect for you. They also have all the essential fatty acids.
Pea protein powders are an excellent source of arginine the amino acid that assists in the building of protein in the body. Pea protein is, therefore, a common additive in many plant-based powders.
A word of caution
Many protein powders have not been subjected to compliance testing on a routine basis, so their claims and ingredients may be undetermined and unsafe. In 2016 for example, the TGA had only tested 500 of the 11,000 products on their registry.
University of New South Wales, professor of medicine Dr Nicholas Shackel says that "Most of these supplements are totally unregulated.” If you want to add protein powder shakes to your diet, consult a physician or dietitian to stay on the safe side. Ensure also that you buy from reputable sellers and manufacturers, who have a lot of positive reviews and a clean record online.
Amazing Oils are an Australian, family run company based on the Sunshine Coast in QLD. They offer a wonderful and highly effective range of natural Magnesium products.
I came across Amazing Oils years ago when my mum started using the spray on her feet to help her sleep.
She told me it was the best sleep she has had in years, so with myself being a chronic insomniac, I was also willing to give it a try and found that it really helped me to relax in the evenings. Just a spray on top of the feet was all that was needed, which was pretty amazing! My mum was also blown away by how quickly it helped her sleep on the first night she used the Magnesium spray.
Now, a few years later, I’ve been given the chance to experience even more of their amazing products as they have expanded their line dramatically! The entire world seems to have discovered Amazing Oils!
Magnesium helps to assist with optimal cell, bone and tissue health. Seeing as most of us are deficient in Magnesium, due to lifestyle and dietry factors, adding this spray into your daily routine is a must.
Dr. Mark Sircus, doctor of oriental and pastoral medicine confirms that “The therapeutic value of magnesium as a transdermal application reaches well beyond the potential of dietary magnesium.”
These are just a few of the ways magnesium can help.
Magnesium oil spray
The original spray containing 100 percent pure magnesium from the Salt Lakes of Australia. This is the spray my mum still uses after discovering it years ago. Just a spray on the tops of the feet and it helps to relax, ease nervous tension and help with sleep. It also helps with leg and foot cramps, which tend to happen to me in the middle of the night, spraying this spray on before bed time does help to prevent these very painful cramps.
Magnesium Gel Roll-On
I love this gel roll on so much, I keep it on my bed side table and found this is a really easy and mess free way to apply to my feet at night just before bed. It contains Magnesium oil and xanthan gum to create the smooth texture. It's also easy to throw this into my hand bag and bring it to work with me to prevent lower back cramps and tension. I also find this very handy to use when I can feel a headache starting and I roll it into my temples.
Magnesium Bath Flakes
There's nothing quite like a relaxing hot bath, especially if there are magnesium bath flakes added to the mix.
The flakes are made from pure, organically sourced magnesium chloride flakes. Immersing myself in this bath has such a relaxing effect on me. It's the perfect way to start my evening wind down routine. If I don't have time for a bath, I will add the flakes to a foot bath, which is also another of my favourite ways to relax and gain the sress relieving effects of magnesium.
Recovery Magnesium Oil
What a wonderful combination. Magnesium combined with wintergreen and menthol. Perfect for pre and post workout, yoga or any type of exercise. Wintergreen is one of my favourite oils, it smells absolutely amazing and is a natural pain reliever. Many herbal remedies use Wintergreen, it's been used by Native Americans for centuries to help with fatigue, sinus and respiratory issues. I find it also helps relieve headaches. This oil a fantastic addition to add to magnesium, combined with menthol it's very soothing, similar to sports rub creams, but more natural.
Magnesium Baby Sleepy Toes Towelettes
I gave these to a friend to try on her little baby and she said it worked like a treat. A wonderfully soothing way to help baby relax and have a settled and calm sleep.
I can highly recommend Amazing Oils, their magnesium is one of the most pure and natural ways to help relax your body and ease tension and pain. The company have trialled magnesium sources from all over the USA and Europe and ended up discovering the highest purity of magnesium was here in Australia. With strict Australian regulations, you can feel confident that you're using one of the most pure forms of magnesium there is.
Available online at Amazing Oils and may retailers across the country and worldwide. Happy relaxing!
Your mental health is a very important factor in how you feel overall and perform in your personal life and at work. If you’re struggling in this area, then take comfort in knowing you’re not alone and commit to taking action so you can improve your wellbeing.
The following ideas are going to help you maintain better mental health so you can function to the best of your ability each day. You’ll find that when you put more time and energy into managing your thoughts and mind that you experience more joy and happiness. While it may not be an easy feat, you should be aware that working on nurturing your mental health has a lot of benefits.
Exercise & Eat Well
One idea for maintaining better mental health is to exercise and eat well on a regular basis. How you treat your body and physical being impacts other areas of your life and your overall mood. Find a gym to join, start running outside after work and commit to making meals for yourself at home. These are great ways to reduce your stress and sustain a healthy weight and positive outlook.
Go on Holiday
You can also maintain your mental health by taking breaks from work and going on holiday once in a while. Use this as an opportunity to go hiking or backpacking someplace unique and quiet where you can self-reflect and gain more peace of mind. You can head online to learn more about how you can improve your backpack travel experience and return home feeling refreshed and satisfied with all you saw and did while you were away.
See A Therapist
Sometimes reaching out and asking for professional help regarding your mental health is the best option. It’s possible you’re dealing with very serious matters or don’t feel comfortable opening up about your life to family and friends. Maintain better mental health by seeing a talk therapist who can help you work through your emotions and introduce you to new coping strategies. Be open-minded to the experience and seeing what this person can do for you before jumping to conclusions
Keep a Journal
Journaling your thoughts, feelings, and emotions is an excellent way to maintain better mental health. This is a judgment free zone where you can be open and honest with yourself about all that’s going through your mind and what worries you the most each day. Be sure to also include uplifting remarks and words of encouragement that allow you to see the bright side of your circumstances and stay hopeful that your life or situation will improve. You can also use your journal to write down what you’re grateful for and let this motivate you to continue on strong.
A lot of times your mental health is pushed to the side or forgotten about because you can’t physically see or touch it. However, know that maintaining and improving it is in your best interest and will bring your greater joy and satisfaction. Use these ideas to help you get started in the right direction and so you can focus on getting to a better place beginning today.
Digestive health is important for your general wellbeing and to avoid serious health issues, but it is also an area that many people struggle with. Digestion is a highly complex bodily function which means that sometimes it can be difficult to determine what is causing digestive health issues, but by taking steps to improve your digestion it should improve your health or allow you to figure out what the exact problem is. If you are having digestive symptoms that are severe or won’t go away, then it is important to see your doctor. Read on for some further helpful advice about your digestive health and the steps you can take.
1. Eat A Healthy Diet
The most obvious tip is to make sure that you are eating a healthy diet filled with foods that are easy to digest. This should include foods that are high in fibre (soluble and non-soluble) to keep food moving through your digestive tract and to prevent a range of digestive conditions. Foods that are high in fibre include:
Eating food that is easy to digest is important but many digestive health issues develop because of foods and substances which are consumed which are difficult to digest. You should limit foods that are high in fat, avoid drinking too much alcohol, limit caffeine intake and stop smoking.
2. Drink Enough Water
Another way to promote healthy digestion is by keeping your body hydrated. It is recommended that you drink around 2 litres of water each day and this can bring a host of other health benefits.
3. Eat On Schedule & Take Your Time
It is also helpful to eat your meals and snacks around the same time each day for healthy digestion. Additionally, many people find that eating their meals slower can also make a big difference to digestion and stop you from swallowing too much air while you eat (this can lead to bloating).
4. Exercise Regularly
Everyone is aware of the importance of exercise for overall health, but it can also have a big impact on digestive health. On top of this, regular exercise will help to maintain a healthy weight which is also important for digestive health. Regular exercise does not have to be particularly strenuous or
difficult. Go for walks, for a jog, or a cycle in the park. Start slow and gradually build up your strength. You will improve sooner than you think, and it will soon become second nature.
5. Reduce Stress
Digestion is also heavily impacted by stress and mental health. When people become overly stressed it can wreak havoc on their stomach and cause problems like irritable bowel syndrome (IBS). This is why it is healthy to avoid stress where possible and to find a few methods to reduce stress - this could include:
6. Take Probiotics
People often think of bacteria as being a bad thing. While in some cases this is absolutely true, there is also good bacteria which can help keep the body healthy and combat issues like stress, poor diet and antibiotics. Probiotic supplements or eating foods which have a good source of probiotics, such as yogurt, can certainly help. There are also foods made specifically with added probiotics for those struggling with a range of digestive issues.
7. Heartburn Relief
One of the most common digestive issues is heartburn. If this is an issue that you struggle with then take antacids to relieve the symptoms - while this can provide short-term relief, it is not a solution as it simply neutralises the acid. Instead, you should take relief such as Zantac which reduces stomach acid volume. This will stop it from rising up and burning your chest and throat and can provide 24-hour relief.
8. Keep A Food Journal
Keeping a food journal is a smart move if you are experiencing any kind of digestive issues, particularly if you have tried all of the above and you are still experiencing difficulties. Make a note of every food and beverage that you consume along with when you experience any symptoms and keep this journal for a couple of weeks. This will allow you to notice if there are any foods which seem to be causing the issue. This is one of the best ways to identify food intolerances and a few of the more common ones include:
9. Elimination Diet
If you suspect that there is a food which is causing your digestive issues, then you will want to try an elimination diet. This will involve eliminating this food from your diet for 2 weeks to see if symptoms improve.
10. See A Doctor
If you have tried all of the above and you are still experiencing digestive health issues, then it is worth making an appointment to see a doctor (be sure to take along your food journal). They will be able to use their expertise, perform examinations, do a blood test and arrange for scans to get to the bottom of the issue. There may not necessarily be a health issue, but it is important to rule out anything serious.
Many people around the world struggle with digestive health issues and it can sometimes be difficult to determine exactly what the problem is. The above are the main steps to take to improve digestive health which should help to improve digestion, relieve symptoms of poor digestive health and identify whether or not you have a digestive health problem.
Mast Chew is a 100 percent natural chewing gum created by Dr. Sharifi as a healthy alternative to most of the unhealthy gums on the market today (most of these gums contain the toxic aspartame).
I’ve always loved chewing gum for fresh breath and to keep my teeth feeling clean, but it’s become harder to find a gum which doesn’t contain a myriad of chemicals, as most of them contain synthetics such as latex, petroleum, butylated hydroxytoluene, and titanium dioxide. For those with a latex allergy, such as myself, it's even more important that we can find a healthy gum.
Mast chew doesn’t contain any artificial sweeteners, additives or sugar. It is completely natural.
The mastic gum base is extracted from the trees of the Mediterranean Pistacia resin. This gum base has been used to treat stomach related illnesses and gut health for thousands of years. Archaeologists in 1982 found a late Bronze Age shipwreck with 100 jars of mastic that had been used by the Egyptians for medicinal purposes.
It has been used to maintain gut health and treat abdominal related issues including heartburn, gastric and intestinal ulcers
Offering antimicrobial benefits, Mast Chew also assists in the aid of dental hygiene by preventing tooth decay and eliminating bad breath.
Mast gum is a combination of xylitol, mint and antimicrobial gum base. Xylitol is a natural sweetener and it is very healthy for you. It acts against bacteria and helps the friendly microbes in your digestive system.
Chewing of gum has also been linked to reduced stress, improved memory function and decreased hunger levels by mimicking the rhythmic act of chewing food.
Mast Chew is easily digested by the body and has been shown to assist in the treatment of stomach ulcers when swallowed, so no need to worry if you accidently swallow your gum, it's good for you!
What is also very important to me is the taste of gum, Mast Chew has a lovely refreshing long lasting spearmint taste.
It's also biodegradeable and organic, I'd say probably the healhiest gum on the market today. I'll be stocking up on this one.
Available at Mast Chew.
Guest post by Lucas Bikowski
Let’s be honest, at some point or another we are all guilty of having an unhealthy relationship with takeaway food. No matter whether its breakfast, lunch or dinner, it can be hard to escape the allure of quick, hot and calorically dense food that you don’t need to put any effort into preparing yourself.
Nowadays, with many freelance food delivery services becoming popular, it’s even harder to police your takeout temptations. In today’s fast passed consumer society, it can seem almost impossible to stick to healthy eating.
When it comes to eating healthy, sometimes all you need is some inspiration. If you’re looking for ideas, check out the quick and tasty HelloFresh recipes that are incredibly easy to prepare.
With that said, a big reason that people have an over-reliance on takeout is that they simply don’t have the time, energy or willpower to cook something themselves. Additionally, the huge range of food choices we are confronted with every day can be overwhelming and leave us preferring the simplicity and convenience of takeaway meals.
While attempting to divorce yourself from takeout might take some trial and error, luckily it’s very possible to start eating healthy and getting proper nutrition if you follow some basic rules.
Let’s take a look at a few ways you can help end your unhealthy relationship with takeaway food!
Set a strict budget for takeout each week
One of the easiest methods to reduce your reliance on takeout is to control your spending on it by setting a budget. While you could just make the conscious decision to spend less money, writing down an actual dollar amount will make you more likely to stick to your goal.
After sticking to this budget for a while, you can gradually start to reduce the amount of money you spend until you get rid of your cravings altogether. After a while you’ll become accustomed to eating less and less takeaway so that it will eventually come naturally to you without any mental effort.
In this way, you are tricking your brain into adopting healthier habits by gradually divesting from them.
Plan out your meals each week
Another great way to reduce your dependency on takeaway is to plan out the lunches and dinners you are going to have throughout the week. While you may not have the time or energy to do this for every day, you can at least plan all of your work lunches or all of your weekday dinners.
This is convenient because it allows you to do all of the week’s grocery shopping in one trip and reduces the amount of time you would otherwise waste thinking of what to cook while in the supermarket aisle.
Try a meal-kit service
One alternative to takeaway that has recently exploded in popularity comes in the form of meal-kit delivery services. Basically, each week you get a delivery of fresh ingredients with quick and healthy recipes.
The best thing about these services is that the ingredients come pre-portioned for you; this means that all of the boring bits of cooking such as mixing and measuring are already taken care of. Meal-kit services combine the convenience of home delivery with the goodness of home cooking in a really spectacular way.
Guest post by Andrew Turner
A great morning is the foundation of a great day, so it’s important to get into the habit of keeping yourself fresh, energized, and stress-free even before your day starts. However, this easier said than done – most of us still struggle keeping ourselves ready and prepared to face the day.
While developing a morning routine sounds challenging, it’s not rocket science – it is surprisingly simple and doable by everyone, whether you’re a morning person or not. To help you reduce stress and keep you fresh, productive, and focused (not only in the morning but for the rest of your day), here are some of the best things you can try:
Get enough sleep
What best way to keep you feeling and looking fresh in the morning than getting a full night’s rest! Even as adults, you need your 7 to 8 hours of sleep to function at your best in the morning. Getting your 7-8 hours a night, according to experts, helps boost your immune system, prevents diseases, relieves stress, and even helps you manage your weight more effectively. However, anything more than 8 hours of sleep is counterintuitive and may make you even more sluggish during the day, so make sure that you’re sleeping within the healthy 7 to 8-hour range.
Jumpstart your metabolism in the morning by drinking a glass of water after you wake up (and on an empty stomach). Drinking water on an empty stomach will help you feel more energized and less hungry as you go through your day. And don’t forget to drink up throughout the day – make sure you drink more than 8 glasses (330 mL) of water a day to stay hydrated, cool, and feeling fresh.
Get a good breakfast
Don’t skip breakfast – make sure to load up on good food before you start your day. Have a healthy, well-balanced meal (with fruits, vegetables, and protein) so you’ll have all the energy you need for your activities, feel full, and won’t have the urge to binge later on.
Besides getting a good breakfast, make sure to take vitamins and supplements to help fill in your nutritional gaps. Since you can’t get every vitamin and mineral in the food you eat, you need to take your supplements regularly, especially as you’re getting older.
Exercise is one of the best ways to keep you feeling fresh in the morning. Exercise gives you more energy, helps you sweat out toxins, and release endorphins that make you feel happy. The benefits of exercise are virtually limitless – from helping you stay fit and healthy, to helping you live longer and keeping you stress-free, that’s why you should dedicate at least 30 minutes of your day for a workout, whether walking, running, yoga, pilates, or Zumba.
Wake up early
Want to stay fresh in the morning? Sleep early and wake up early. Early risers are more in control of their day and have more time to plan for their activities than those who wake up late. You’ll feel more fresh, focused, and productive if you rise early, that’s why successful people like Tim Cook, Oprah Winfrey, and Richard Branson (to name a few) wake up before 5 am.
Experiment with essential oils
Some essential oils are known for their happy hormone-boosting capabilities, that’s why they are becoming more and more popular with individuals who are looking for natural ways to relax or feel energized throughout the day. You can experiment with essential oils to see what scents work best for you – for instance, if you want to feel refreshed any time of the day, you can diffuse peppermint oil in your home or office.
While you may find some of these tips foreign to you (like for instance, waking up early or getting a full sleep), with the right motivation and constant practice, you’ll get there. Add these simple steps in your daily routine to help you feel fresh, energized, and focused all day long!
1. "The Science of Sleep: Why You Need 7 to 8 Hours a Night - Healthline." https://www.healthline.com/health/science-sleep-why-you-need-7-8-hours-night. Accessed 20 Aug. 2018.
2. "Zumba - Wikipedia." https://en.wikipedia.org/wiki/Zumba. Accessed 20 Aug. 2018.
Guest post by: Andrew Turner
You’ll feel so much better if you boost your energy levels before your workout, so don’t exercise on an empty stomach! The truth is, your body needs some fuel to be able to perform difficult tasks such as daily workouts which is why you need to provide yourself with some healthy nutrients and fresh ingredients that will keep you going. The right type of food, optimal amount and the perfect timing can do wonders to your body and increase your performance!
When to Eat? It depends on the type of food you choose to eat. If you are having a regular meal (full portion) containing protein, carbohydrates and vitamins, you should eat 2 to 3 hours before your workout. If you just want to have a light meal or an energizing snack, then you can eat 30 to 45 minutes prior. Which types of food will give you a lot of energy? Carbohydrates, proteins and fat all act as fuel for your body, but how to choose what to eat? Fats are slow-digesting which is why you should avoid eating too much of them and focus more on proteins and carbohydrates. Here are some of the smartest options for your pre-workout meals:
Banana is a great source of carbohydrates and potassium which means it will increase your blood sugar levels and make you feel more energetic. Eat one banana about 30 minutes before your workout if you want a quick snack, or mix it in a fruit smoothie as your perfect fresh ingredients in a healthy and natural energy drink (remember that organic bananas will do more good to your body).
Muesli with Greek Yoghurt
Greek yoghurt is jam-packed with proteins and then you just need some healthy carbs such as dried or fresh fruit and cereals. Granola and fruit will fuel your body with fast-digesting carbs, while yoghurt makes you feel full longer and supplies your body with protein to prevent weakness of muscles. This light meal should be consumed about an hour before you start exercising.
Did you know that porridge is one of the healthiest breakfast options and the perfect pre-workout meal? And it is delicious too! Oats contain complex carbohydrates and are rich in fibre (choose organic oats whenever you can). If you add a protein powder you will have a protein-rich meal that will boost your energy levels. It is best to consume porridge 2 hours before your workout.
Peanut or Almond Butter and Fresh Fruit
A spoon or two of peanut or almond butter, and you won’t feel hungry for a long time and yet your stomach isn’t full. Mix it with fresh ingredients like organic banana or apple and you get all the elements of a healthy snack that will elevate your energy levels right on time before you start exercising. Eat this snack one hour prior to your workout.
Whole Grain Toast
Whole grain toast is a great base to boost your energy levels because it is full of fibre and carbohydrates. Top it with anything you like such as organic jam, yoghurt, honey, peanut butter or egg.This easy meal works best if you consume it 45 minutes before you start exercising.
If you prefer a more substantial meal, then an omelette is ideal because it promotes muscle growth (eggs are rich in muscle-building proteins and amino acids) and makes you feel full longer. It takes a lot of time to digest whole eggs and you should eat an omelette 2 to 3 hours before your workout, or, alternatively, make one with egg whites only and you will get a lighter meal (containing protein and no fat) which you can eat about one hour prior to your exercise routine.
Chicken and Brown Rice
And if you are planning to exercise after lunch, why not treat yourself with a delicious and healthy meal such as chicken breasts and brown rice. You get both proteins and fast-acting carbohydrates in one single dish. Add a fresh ingredient such as lettuce or tomato and you will have a dose of vitamins as well!
James is the community manager at Superfoods Australia. James is obsessed with nutrition and likes nothing more than learning about new foods and supplements that help to improve health and overall well-being.
Superfoods are delicacies that are rich source of nutrients, well known for their ability to optimize immune system. Besides, they have vital healing compounds that reduce inflammation and kill harmful bacteria. Superfoods are also popular among individuals that are seeking to cut off body weight, keeping their bodies slim and healthier. Use these 7 superfoods to keep your body and mind strong.
Tea is undoubtedly among the most important in the list of superfoods. Green tea contains the quality antioxidants and flavonoids. This makes tea a suitable alternative method of minimizing the possible risk of Alzheimer’s diabetes and cancer. The tea is also a source of minerals that strengthen the teeth, bones, and gums. Among its other benefits are heightened memory, improved focus and mood. Green tea prevents the body from catching common cold. In order to yield its maximum benefits, it is advisable to take the freshly brewed tea while it is hot or ice cold.
Beans are a natural source of proteins. They are also rich in iron and fiber which helps in lowering levels of cholesterol in the body. In addition, iron is helpful in checking heart related health risks besides reducing the chances of cancer. Evidences from conducted researches indicate that those who regularly consume beans weigh at least seven pounds less than bean-abstaining individuals. Fiber prevents constipation keeping the body health at all times.
Health practitioners recommend regular consumption of foods rich in vitamin C to boost the body’s immune system. Studies indicate that pepper is two times rich in vitamin C when compared to lemons and oranges. Do you wish to regularly nourish your body with vitamin C? Add pepper to your favorite salad. Your body is guarded from catching common colds and flu, thanks to the spicy pepper which warms the body through stimulating blood circulation. Increased blood circulation to the brain ensures the body is fresh and active at all times.
It does not matter which type of berries you consume. They are all rich in fiber that speeds up the rate of digestion and prevents constipation. Berries are not only rich in compounds but also antioxidants that keep the body and mind strong if taken on a regular basis. Blueberries particularly are helpful in the improvement of memory and reduction of Alzheimer and dementia. A cup of strawberry a day is supplies the body with enough vitamin C which keeps the skin firm and healthy.
An egg is a superfood that contains nearly all nutrients that the body requires. To begin with, the egg yolk is a source of vital antioxidants that helps in maintaining healthy eyes and minimizes macular degeneration related risks. The antioxidants also guard the skin from UV damages. Eggs also enhance brain and memory development, courtesy of memory-enhancing choline. Consumption of raw eggs supplies the body with numerous nutrients ranging from proteins, vitamin A and essential minerals such as sodium that strengthens the bones.
There is a phrase which goes, “consume nuts and live longer.” This perhaps is the main reason why it is a noble idea to eat a handful of nuts and seeds daily. Walnuts have proved to be a rich source of omega-3 fatty acids championed to promote a health heart. In addition, omega-3 helps in the elimination of bad cholesterol and heightens the body’s ability to absorb good cholesterol. It also improves the general mood and boosts the strength of mind. Flax-seed which is rich in omega-3 has been categorized among nutritious plant foods that keep heart related complications and diabetes at bay.
Garlic is a famous traditional medicine that several generations have relied on since the ancient times. Known as the stinking rose, garlic contains vitamin B6, vitamin C, manganese, selenium among other numerous nutrients. It is also a rich source of minerals including potassium, copper, phosphorus, and manganese. It has low saturated fats which enhances its ability to protect the body from diabetes related risks. The minerals help in the elimination of unwanted bacteria besides keeping the body strong.
A healthy body is one way of ensuring long life. Regular consumption of the right foods will make you not only healthier but also happier. Settle down for superfoods and you will realize your dream of living a healthier life.