Tag Archives: Nutrition


An Athlete’s Diet: What To Avoid

Eating the right foods is important no matter who you are, but if you are an athlete, your overall performance is going to ultimately come down to what you put in your mouth. Getting nutrients through eating a lot of fruits and vegetables is key, but there is also a great deal of foods to avoid.

Processed foods should be avoided as much as possible, as well as high fructose corn syrup. Almost no processed food is good for you and high fructose corn syrup is terrible for athletes that want to perform at a high level. Another thing that should be avoided if possible is cereal. A lot of people think that getting a bowl of cereal in the morning is a good start to the day, but there are few things that are going to make an athlete as sluggish during the day than a sugary and carb filled breakfast.

While most people love to head to their favorite fast food joints, athletes should avoid eating fast food as much as they possibly can. Perhaps the biggest thing to avoid for an athlete is alcohol, as this is going to bog the body down further than just about anything else. If you are an athlete and want to perform at your top level, there is no question that you should limit the amount of alcohol you drink as much as you can. Sugary foods and carbs should not be eaten in excess, although there may be some exceptions when it comes to carbs. If you are a long-distance runner, swimmer, biker, triathlete, or any other type of athlete that burns a massive number of calories, you may need to increase the number of carbs that you eat. Again, it all depends on the actual sport and the number of calories that are being burned on a regular basis. The diet that the most decorated Olympian of all time, Michael Phelps, eats is astonishing in terms of size and calories.

Athletes that are engaging in high intensity activities need to eat the right foods and fuel their bodies the correct way if they want to perform at the best of their ability. The more nutrients and quality foods that the body has to draw from, the better the body will perform when asked to do so. A huge amount of success in sports comes from a proper diet, so if you want to excel as much as you can the best thing you can do is refine your diet, kick out processed and fast foods and stick to high quality, nutrient dense foods.


Should You Take A Raw Food Diet Plan Challenge?

What is a raw food diet plan?

Including raw foods in your daily diet will drastically improve your skin and overall health. Raw living and eating has become one of the newest healthy trends in 2015. A number of individuals have already seen some wonderful effects of the uncooked food diet on their body. Basically, a raw food diet is to include plant foods in their original form. You cannot include foods that are cooked or altered from their original form by any means.

The claim:

Because raw food is in its original form, it is packed with many essential enzymes, natural nutrients and minerals. When food is cooked, it loses many of these contents. Hence, the nutritional value of cooked food is comparatively lower than raw food. To attain optimal health and better fitness, eating raw food regularly is highly recommended. Researchers and nutritionists claim that a person can easily shed pounds by eating unprocessed foods every day.

The theory:

A number of examples support the positive results of unprocessed food. Back in the prehistoric era, human beings lived on raw food. Even during the late 1800s, raw food was a staple of the daily diet. It seems that physicians back then used the uncooked food diet to help patients in curing certain digestive illness and disorders. Maximilian Bircher-Benner was the first doctor who introduced a raw diet to cure his jaundice. During his course of diet, he ate only apples and saw positive effects on his body. The modern day raw food diet is also based on the same concept. The food that you will eat during the raw food diet shouldn’t be processed, cooked, irradiated, microwaved or exposed to any chemicals. A raw diet plan mainly consists of fresh fruits and vegetables, nuts and seeds. Including herbs, plant derived oils and spices is also allowed in such a food diet plan.


Why Try A Vegetarian Diet?

Vegetarian diets have been around, literally, since mankind began walking the earth. Today, more people have begun to shift away from a meat-based diet for health and longevity. Many of the individuals that have tried these diets have decided to make it a permanent lifestyle change. They notice how much better they feel, look, and function. For some, a temporary switch to a vegetarian diet is the most appropriate strategy.

Selecting the type of vegetarian diet that is right for you can be challenging. First, you need to determine what your overall goal is. Are you trying to lose weight, or are you more concerned with cholesterol? Some are even dieting for an additional boost of energy. If you are trying to accomplish a specific goal then you first need to research which vegetables are most effective in helping to accomplish the results you desire.

If you are interested in slimming down solely, then it is relatively more simple to create a healthy vegetable based meal plan. All vegetables have their healthy qualities and with a broader variety of foods, it is easy to create tasty and diverse meals to suit just about anyone’s needs. It is important to plan how to substitute plant protein for meat protein; a good alternative is beans. They also provide excellent dietary fiber.

If you are trying to improve a particular health ailment, then you will want to center your diet around vegetables that are known to improve your condition. There are several ways in which most vegetables can be prepared. It is best to research and experiment with them and determine which recipes suit your taste buds. Your diet may be restricted if you are changing to a vegetarian diet in order to reduce health issues. You may have to try foods you have never had, or eat veggies you are not fond of. If you take the time to try the foods prepared several unique ways, you may discover you actually enjoy them.

When deciding to pursue a vegetarian diet keep in mind that you are allowed to have animal by-products such as milk and eggs. This will help to get the protein in your diet that you lack from meat. Once you get the hang of preparing food without meat, it will become second nature, and you may not miss meat at all. Many have gone permanent vegetarian and have never looked back.


The Best Grains To Add To A Diet

Grains are a healthy and wholesome addition to any diet. Though many dieters avoid grains and substitute grains for high protein diets by eating red meat, this is proven to not be the best way to lose weight. Low-carb dieters have actually been proven to lose weight slower than those who make an effort to consume healthy and wholesome grains. By eating whole grains, this helps to actually stabilize the body’s blood sugar that is critical to anyone who wishes to lose weight.

Here is a list of the top five grains to consume for healthy results.

1. Barley

Barley contains the perfect amount of both soluble as well as insoluble fiber. At only 96 calories per cup, barley has been proven to actually accelerate the weight loss. In addition to the many nutrients in barley, unrefined barley even contains a substantial amount of potassium.

2. Brown Rice

Brown rice is a more nutritious option to white rice. Unlike white rice, brown rice also offers a high level of vitamin E as well as fiber. The benefit of consuming brown rice is the fact that it can replace any white rice recipe including stew or a stir fry.

3. Spelt

Spelt is not a commonly consumed grain despite its many nutritional benefits. Spelt is mostly consumed by individuals who possess a wheat allergy. Spelt is best consumed in bread or pasta form. This serves as a great replacement to processes or refined grains that do not offer as much nutrition to the body.

4. Oats

Though mostly consumed in the form of oatmeal, oats offer much more variety than though. The benefit of eating oats not only includes a stabilized blood sugar, but also lowered cholesterol and high fiber. Oat flour is one of the best substitutes for wheat flour in any baking recipe. Overall, the consumption of oats reduces the risk of a heart disease.

5. Quinoa

Quinoa is considered to be one of the most versatile grains to work with. It can be used for breakfast, lunch, and even for dinner. Quinoa not only offers a high protein substitute to meat, but also is extremely high in iron which is necessary among athletes. Quinoa is necessary as it lowers the risk of heart disease and even is an aid for migraines. This antioxidant boosts the immune system and protects the energy stored in cells immensely in between each bite that is taken.


Common Nutritional Mistakes: How To Avoid Them

Nutrition is something that should be on each and every one of our minds. While many individuals today try to eat healthy, exercise and do the right things to stay in shape, there are still many mistakes that are made. One of the things that has gotten so tricky when it comes to nutrition is the fact that there are so many things in the grocery store that are filled with chemicals, preservatives, and all sorts of toxic chemicals.

Many people think in terms of “an apple a day keeps the doctor away”, but in reality, an apple that is not organic has a huge amount of pesticides and there is a good chance that if you eat that apple, it is not going to do a lot of good for you. Apples are on the dirty dozen list, and you should buy them organic if you can. Going organic may cost a bit of extra money, but it is well worth it in the long run.

Another massive nutrition mistake is not filtering your drinking water. Most people know about the fluoride that has been in water in the United States for an extremely long time, which can cause many negative effects to the body. Fluoride is toxic and yet a large part of the population drinks it each and every day. If you are concerned with nutrition, it may be healthier in the long run to switch to a water filter that filters out fluoride and other harmful chemicals, even before you try to eat a healthier diet.

Another big mistake that people make is consuming diet sodas, and other things that many individuals believe are healthier than their counterparts. Most diet sodas use fake sugars that are extremely bad for the body and if consumed over a long period of time, can cause many different types of negative things to happen to the body. Even though there are more calories in sugar and regular sodas, they are far better for the body, which is strange when you consider the fact that so many people think that diet sodas and diet options are superior nutritionally. If you want to be truly healthy, the best thing you can do is continue to check the news and stay up to date when it comes to the things that we as a society are eating, as things constantly change.


Chlorella Helps Detoxify The Body

What is chlorella?
A single-cell green algae, Chlorella is a powerful body detoxifier. Consumed as a health supplement, in North America and food supplement in Japan, Chlorella is packed with essential minerals, trace elements, vitamins, and chlorophyll. Individuals swear by Chlorella’s therapeutic values, aiding in digestion, weight loss, and fatigue. Research in mice indicates Chlorella shows anti-tumor properties and as an immunostimulant in individuals.

Nutrients found in chlorella?
Chlorella contains rich proteins, eighteen amino acids, essential fatty acids and vitamins E, A,C and B. It is 58 percent protein, 20 percent carbohydrate, and 5 percent fiber. The mineral content consists of calcium,iron, magnesium, manganese, potassium, sulfur and zinc. Contrary to claims that Spirulina is the ultimate superfood, Chlorella contains four times more chlorophyll than Spirulina.

The benefits and side effect of Chlorella
Seen as a detoxifier, Chlorella acts as a purification system with the body, rejuvenating organs and fortifying the immune system. It acts as a chelation agent, preventing heavy metals, pharmaceutical drugs, and toxins from binding in the cardiovascular system, organs, and immune system. Individuals taking anticoagulants must refrain from taking Chlorella, as it will negate the purpose of the drugs, removing from the body.

With the benefits Chlorella brings to the body, it produces more waste matter and diarrhea. Dosages varied according to the reactions by the body, which include headaches, blemishes, light sensitivity, twitching, shaking and vertigo. These reactions are responses to the detoxification process.

Ways to consume Chlorella

The most common way to consume Chlorella is taking it in tablet form. Though manufacturers recommendation will vary, the rule of thumb is taking three to six tablets with water or other beverage, three times a day.

The other way to enjoy Chlorella, a nutrient popular with individuals exercising/ working out, is to blend one-half teaspoon into a fruit smoothie, protein powder shake, coconut water. This dulls its strong, tart taste. Research into Chlorella as a food source, for the population masses, after World War II, proved cost prohibitive. It remains though a beneficial detoxifier and fills in the voids of a diet lacking vegetables and proper nutrition. Modern medicine refuses to accept the value and benefit Chlorella offers individuals

Chlorella is the subject of over 500 research studies in Japan, Canada, and the European Union. Its value and benefit, as a detoxifier to humans, is immeasurable.


Vegetarian: Which Kind Am I?

There are several different type of vegetarians. A vegetarian is someone that abstains from eating meats, which includes poultry, fish, and beef products. To actively become a vegetarian requires strict discipline and mental strength. The temptation to eat meat products is consistently advertised everywhere that you turn several times each day.

The lacto ovo vegetarian is one of the most popular forms of abstaining from meat. They don’t consume meat, fish, and poultry. Generally, lacto ovo vegetarians eat dairy foods, which includes eggs, cheese, milk, and ice cream. The lacto ovo vegetarian is the most common form of vegetarian in the US and Canada.

The next form of vegetarian is called the Semi-vegetarian. These are people that drastically reduce the amounts of meats that they consume in their diet. These are not die hard vegetarians, but simply people that are being more conscious of the meats that they eat.

A lacto vegetarian is very similar to the lacto ovo vegetarian. The only difference is the lacto vegetarian does not consume eggs or any food product that contains eggs. They will eat milk and cheese.

A Vegan is also a form of vegetarian. The term Vegan is more concentrated on living a certain lifestyle. A Vegan refrains from consuming any and all animal products. Vegans refuse to eat or use any products or by products that originate from animals.

There are several things to consider when deciding which type of vegetarian diet to choose. The first thing to consider when making a drastic change to your diet is your physical health. It would be wise to consult a physician before making a huge change in your diet if you have health problems. Your body needs certain vitamins and nutrients. It could be a health risk if your body doesn’t receive those nutrients, especially in older people. You also have to take into consideration allergies. Many people are allergic to certain types of foods. Consuming foods that you are allergic to can cause major health risk or even death. By becoming a vegetarian you are already eliminating many foods from your diet. You have to be aware of the types of foods that you are eating, because you don’t want to accidentally consume a food that you are allergic to. As you can see there are several different types of vegetarians and factors to consider in choosing, which type of vegetarian diet to choose. Always be sure to make a healthy choice.


Treat Your Liver To These Cleansing Foods

Have you been neglecting the health of your liver? it’s an often-overlooked organ but it is also quite vital for human survival. Thankfully, there are a number of foods that can have a supremely positive effect on your liver, should they become regular staples in your diet.

1. Broccoli: Part of the “cruciferous” family of vegetables, broccoli is great for your liver as well as many other organs in your body. Heavy in anti-oxidizing properties, broccoli, and its other cruciferous brethren have profoundly detoxing effects on your body. Broccoli gets its place on the liver-helper list due to the heavy levels of “glucosinolates” in the plant. This molecular compound allows the liver to produce certain enzymes that greatly aid in digestion as well as in the removal of toxins.

2. Apples: There has to be a liver-cleaning food that actually tastes good, right? Well, apples can be that for almost anyone. Granted, the other ingredients on this list are also delicious if you know how to prepare and season them. That being said, the old saying of an apple a day keeping the doctor away also applies here.

3. Onions: Ok, onions might be unpleasant for some, but preparation is the key here. A slow sauté and pairing with other vegetables can make onions into your best friend. Aside from taste, they are packed with “Allicin” which is a nutrient that helps flush your liver of toxins. The power of the onion only starts with the liver and allicin but it ranges into many other areas, all targeted towards immune support and detoxification.

4. Leafy Greens: This category can really include anything from spinach to collard greens, kale, mustard greens and many more. If it’s leafy and green, then it’s almost definitely great for your liver. The green in the plants is formed by chlorophyll in the plants cells, which also happens to be great for purifying blood in the human body. Eating your greens is actually more than just nagging parental advice, it’s smart and healthy advice.

Your liver is the filter of your body, ensuring that only the best and purest nutrients and blood makes it into your bloodstream. The foods we all enjoy are not entirely void of toxins and chemicals. The liver, if functioning properly, is our last and biggest line of defense against these harmful impurities making into our blood streams. The foods mentioned in this article, once introduced as a regular part of your diet, will support and slowly rehabilitate the health of your liver.


Whole-Food Thanksgiving Recipes – Whole Wheat Cornbread Muffins

Bread is an important part of any meal. Whole foods recipe for “Whole Wheat Cornbread Muffins” makes a splendid treat for any dinner table. It is quite delicious with an array of vegetables and can be used as turkey stuffing. The beginning of a healthy meal starts with nutrition and wheat muffins are rich in vitamins.

Wheat is filled with fiber and a good source of carbohydrates. Preparing this bread allows the cook to know exactly what is going into the bread. Filled with B vitamins, iron, zinc, magnesium, vitamin E and Phosphorus, these are good for the nervous system. It also reduces risk of constipation, heart problems and aids the colon system. People eating wheat grains have fewer heart problems. This is great news when eating a delicious dish.

When buying products the certainty of healthy ingredients, are questionable. However, when your hands prepare food, you know exactly what you are putting into your family’s stomachs.

1/2 cup of pastry flour (whole wheat)
1 ½ cup cornmeal
2 tsp. baking soda
2 tsp. ground flaxseed
1-cup almond milk (unsweetened)
¼-cup honey
½-cup applesauce (unsweetened)
½ tsp. fine sea salt
1 cup of preferred nuts (pecans, walnuts, etc.)
1-cup corn kernels (fresh or frozen)

The oven is heated to 350⁰ for best cooking. Oil a muffin pan with healthy oil. Canola is preferred or spread baking sheets inside the pan and compartmentalize the paper. Note, coconut or rice milk can be used as a substitution for almond. This is just as good and allows a bit more variety in taste. Muffin pans have a variety of shapes. So, choose a pan that fits your cooking style.

First, whisk the dry ingredients together. Then mix almond milk, applesauce and honey together. Combine the wet ingredient into the dry corn bread mix. Blend thoroughly until fully mixed then place ¾ cup of ingredient into muffin cups or pour ingredient into a pan.

Cook muffins about 25 minutes or until done, this is easily checked with a tooth pick or cooking fork., Once muffins are done, the tooth pick or fork will have no batter showing. This bread is only 180 calories, working easily into any diet. Cooking at home saves money and these muffins are easy to put together. Cook them for yourself or for friends. One way to stay healthy, cooking “Whole Wheat Cornbread muffins” is a start on a delicious health giving meal.


Vegetarian Blogs You Need To Follow

Whether they are green, orange, purple or some other color, fruits and vegetables are healthy, whole foods commonly found in a vegetarian diet. Vegetarians eat an abundance of delicious foods but the defining aspect is that they do not eat meat. While there are a range of vegetarian diets, one can find many blogs to help with recipes to suit an assortment of tastes.

One exciting vegetarian blog is Cookie and Kate. Kate treats readers to tidbits of her life, mostly pertaining to food, while showing readers how to make delicious vegetarian recipes. Her narrative is interesting to read and her photographs of food are top-notch. In addition, she posts the ingredients and step-by-step instructions for each recipe so that the reader can print them out easily. She features recipes for every meal of the day. Additionally, she teaches how to make foods from a variety of cultures such as a Thai Red Curry and Greek Farro Salad. If you are looking for recipes with a specific item, she has many recipes grouped by ingredient such as “12 pasta dishes,” “12 pumpkin recipes,” or “20 Game Day Favorites.” This site was started in 2010 and is added to frequently therefore, many delicious options can be found.

Naturally Ella is another vegetarian blog site. This site has an abundance of food photos and limited narrative. Still, it shows the foods being prepared and the author does tell the reader about possible variations that can be made. She focuses on healthy, seasonal foods. For example a recent fall recipe was Pumpkin Pancakes. She also focuses on recipes that use mostly pantry items. Both of these aspects make the recipes economical and thus accessible to more people. Her blog does have printable text for each recipe, assisting readers with their preparation.

Post Punk Kitchen is the blog to follow for vegans who like something a little bit different. The recipes on this blog are fun and tasty but not your everyday fare. For example, Isa, the author, recently featured Breakfast Nachos, full of tortillas, potatoes, tofu, avocado and other vegan choices. Her Green Lasagna Roll-ups are another vegan twist on a popular favorite. Like the others, this blog showcases beautiful photos and printable recipes along with a good amount of narrative to help you become super excited about the recipes.

Vegetarians, like everyone, have different food tastes and needs. While you may find other vegetarian food blogs on the internet, these three sites are a spectacular sample that will provide a huge variety of choice for every palette. Cookie and Kate, Naturally Ella, and Post Punk Kitchen teach readers a wide variety of recipes while appealing to their aesthetics with the beautiful food photography.