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May 16, 2013

How To Lose Weight With Superfood

Superfood_Juice

Losing weight to get healthier and to live a more fulfilling life does not have to require drastic measures, especially if you learn more about nutrition and how to make it work for you. When you want to lose weight but you prefer doing so naturally, consider the benefits of implementing super foods into your everyday diet.

Nuts

Eating nuts that are high in anti-oxidants help to eliminate and fight free radicals within the body. Nuts are also packed with vitamins, minerals and good fats which are entirely natural and healthy for the body. Additionally, many nuts also include fiber, ideal if you are eating on a low carbohydrate diet.

Fruits and Berries

Fruits are also extremely high in anti-oxidants, especially berries such as raspberries and blueberries. Eating fruits that are not packed with sugar will allow you to get the sweet taste you are craving without feeling the sugar rush or crash,, ideal for Paleo-type lifestyles and diet choices.

Other Superfoods

There are also green super foods which are ideal if you are searching for ingredients and foods that are the most digestible for the body. Green foods such as spinach, kale and even variations of lettuce provide the right type of proteins and protective ingredients to help with keeping your muscles as clean as possible while improving the overall digestive system function your body has. The more greens you incorporate into your everyday diet, the easier it is for your body to protect itself from illness and disease.

Use Xango Juice

Xango juice is another super food that is known to help cure arthritis and joint pain while giving relief in many different aspects of life. The juice itself is derived from mangosteens, providing numerous health benefits and nutrients with each sip. There is Vitamin C and E in each bottle of Xango juice to help with boosting your immune system and protecting your body from potential illnesses and disease. The xanthones included within the juice helps to protect the body and supports long-term health, eliminating many ailments people suffer with each day.

Losing Weight With Super Foods

In order to begin losing weight with the super foods you want to add into your life, it is important to reassess the current way you are living and eating to eliminate foods that may be causing you to gain and retain your weight. Eliminating processed foods, sugars and foods that are high in carbohydrates will help your body to recognize the benefits of eating more natural, healthier alternatives.

Begin tracking your caloric intake and becoming more self-aware over the type of foods you choose to eat, even when you are dining out. Making simple choices like eliminating sodas and choosing water will help you to reach any goal weight you have in mind.

November 14, 2012

Four Fall Recipes

apple crisp

There’s nothing like good fall cooking using foods like apples, root vegetables and pumpkins. These foods make your kitchen smell wonderful and keep hungry bellies warm. Try the following fall recipes and see how tasty autumn can be.

Apple Crisp

6 servings

Ingredients:
4 medium apples, peeled, cored, sliced
1/3 cup softened butter
1/2 cup oats
3/4 cup packed brown sugar
1/2 cup flour
3/4 tsp. cinnamon
3/4 tsp. nutmeg

Method:
Preheat oven to 375. Butter or oil an 8-inch by 8-inch pan. Place apples in the pan. In a bowl, mix the butter, oats, brown sugar, flour, cinnamon and nutmeg. Sprinkle mixture over apples. Bake 30 minutes, until apples are tender and topping is browned.

Pumpkin Muffins

12 servings

Ingredients:
1 cup white flour
1 cup wheat flour
1 T. baking powder
1/2 tsp. salt
2 tsp. cinnamon
1/2 tsp. ground ginger
1/2 tsp. nutmeg
1/4 tsp. ground cloves
1/4 tsp. salt
1 large egg
1/2 cup packed brown sugar
1 cup pumpkin puree
1/2 cup milk
1/2 cup canola oil

Method:
Preheat the oven to 400. Oil a 12-cup muffin tin. In a bowl, mix the flours, baking powder, cinnamon, ginger, nutmeg, cloves and salt. In a separate bowl, beat the egg. Mix in brown sugar, pumpkin, milk and oil. Combine wet and dry ingredients. Stir until combined but do not over-mix. Spoon into muffin tin wells and bake 15 minutes, until a toothpick inserted into a muffin comes out clean. Transfer muffins to a wire rack.

Coconut-Roasted Sweet Potatoes

4 to 6 servings

Ingredients:
4 medium or 3 large sweet potatoes, peeled, cut into 1-inch chunks
1 T. coconut oil, melted to liquid
1/2 tsp. salt
1/4 tsp. ground black pepper

Method:
Preheat oven to 426. Oil a large rimmed baking sheet. Spread sweet potatoes on sheet in a single layer. Drizzle with oil. Sprinkle with salt and pepper. Roast for 45 minutes or until tender, stirring once.

Maple-Roasted Acorn Squash

4 servings

Ingredients:
2 medium acorn squash, halved, seeds and strings removed
1 T. olive oil
1 T. maple syrup
salt and pepper to taste

Method:
Preheat oven to 425. Place squash halves, cut side up, in baking dish. Drizzle with oil and syrup. Sprinkle with salt and pepper. Cover with foil Roast 45 to 60 minutes or until soft. Remove foil and broil for a few minutes to brown before serving.

Isaiah is a writer for Ivein.com, specialists in Provo Varicose Vein Treatment. In his spare time he travels and enjoys reading history.

May 23, 2012

Eat Your Immune System Into Shape

Virus in blood – Scanning Electron Microscopy stylised

We all know how it feels to be exercising hard, following a strict diet, losing weight and then, out of nowhere, we get sick.

Why is it that so many active and healthy people are so susceptible to colds and flu?

Many of us get sick during periods of heavy training and we’ve all heard of elite athletes being struck down by colds and other viruses. Alberto Salazar reportedly caught 12 colds in 12 months while training for the 1984 Olympic Marathon. Competing with an obviously overstressed immune system, he finished 15th. While we’ve all been advised to consume large doses of vitamin C, zinc and glutamine to keep the immune system resilient, the truth is we often overlook one of the most simple and straightforward, yet highly effective means of bolstering our immune system. A growing body of evidence suggests that paying attention to what and when you eat can have dramatic effects on your ability to thwart the common cold and fight infections.

Boosted immunity comes from a variety of different areas, including how you manage stress, how often you exercise and what you eat. Your immune strength is totally dependent on an optimal intake of vitamins and minerals and the other immune boosting nutrients you get from your food.

How does exercise affect the Immune system?

Studying the effects of exercise on the body’s immune system dates back to the turn of the century, but it wasn’t until the early 1990s that researchers really began focusing on athletes’ immune systems. They found that despite the theoretical protective effects of exercise, the immune systems of athletes are surprisingly similar to those of non-athletes. The notable exception is that fit people possess natural killer cells that are more active, providing athletes with a greater ability to detect and destroy threats. Exercise is great in moderation as it increases your energy, decreases your body fat levels and makes you feel happy and healthy. However, over-exercising can have the reverse effect as it depletes energy levels and weakens the immune system.

This results in exhaustion and fatigue, especially if coupled with a bad diet and inadequate rest, which the body needs to recover and regenerate. In my personal experience, the reason many active people are more susceptible to sickness is simply that daily exercise without sufficient active rest, sleep and a lack of ample key nutrients increases the stress placed on the body. And any form of stress weakens your immune system, it’s as simple as that. It is well known that over exercising while following a low-calorie diet or a nutritional plan that lacks fresh fruit and vegetables severely affects our immune system too. This excess exercise can also trigger the release of a stress hormone called cortisol, which has been scientifically proven to weaken the immune system. It can keep you going in times of need, but when your body is under constant stress cortisol levels become too high and inhibit fat metabolism (the use of stored fat for energy). So, instead of becoming a buff gym-bunny from all that exercise your body will actually store body fat.

Many gym enthusiasts also tend to follow a strict low calorie diet that is either low in fat or low in carbs (or both). In the quest for the perfect body many of us are actually doing more harm than good by eliminating foods with key immune-boosting properties like fresh fruit. Having psychological and neurological fatigue will also significantly decrease immunity. At some point everyone will suffer from a lack of performance and a lull in their training due to mental fatigue. Neurological fatigue happens when your nervous system does not respond normally to the demands of training. The most common strategy to deal with neurological stress is to change your training programme. Sometimes it’s necessary to take a complete break from intense training and focus on light training or even take a complete break for a few weeks.

Build immunity with food

All nutritional experts agree that proper diet can be the best weapon for warding off infections and illness. Likewise, a poor diet will increase our susceptibility to illness. “There’s no question the immune system is fundamentally influenced by overall health -and a balanced diet is key;’ says David Katz, M.D., M.P.H., director of the Yale Prevention Research Center in New Haven, Connecticut. “Not only are essential nutrients critical for the production and maintenance of key germ-fighting cells in the immune system, but a balanced diet also has a strong effect on vascular function and the immune system is dependent on blood flow.”This is because the bloodstream is the vehicle that Carries infection-fighting cells throughout the body to where they’re needed. George L Blackburn, the associate director of Harvard Medical Schools, stresses that “insufficiency in one or more essential nutrients may prevent the immune system from functioning at its peak’: As such, it is vitally important to eat a balanced, healthful diet consisting of fresh fruits and vegetables. This will strengthen your immune system and ward off colds and flu viruses.

Over-exercising can deplete energy levels and weaken the immune system.

Vitamins in lettuce are plentiful. Fresh leaves are an excellent source of several vitamin A and betacarotenes. Just 100g of fresh, raw lettuce provides 247% of daily vitamin A, and 4443 mg of beta-carotene.

 

  1. Load up on fruit and veg – Go for colour and get creative. Make sure each meal contains both fruit and vegetables.
  2. Have a clove or two of garlic a day- this is a natural antiviral and anti bacterial.
  3. Eat sufficient protein -aim for lean (preferably) organic meat, fish, game, quinoa (a South American grain), eggs and pulses combined with grains, dairy or tofu.
  4. Herbs and spices contain immune supporting nutrients – experiment with turmeric, ginger, watercress and lemon juice.
  5. Avoid sugar it can suppress the immune system.
  6. Superfoods such as Spirulina provide the essential nutrients and enzymes that greatly aid in strengthening and building the immune system.

 

Supercharge your immune system with this diet plan

First thing Hot water and lemon (a great source of vitamin C).

BREAKFAST
2 cup cooked rolled organic plain oats (not instant) or 1/4 cup quinoa with cinnamon and berries (blueberries) or grated apple (no milk or sugar) or one whole paw-paw with lemon juice and a tablespoon of seed mix (sunflower/pumpkin and linseed). Boiled egg and some rye toast with fresh cherry tomatoes. green tea.

LUNCH
Veggie and protein green salad. Raw and/or precooked vegetables (as many as you want), including eggplant, peppers, onions, green beans, asparagus and zucchini. 120g grilled chicken or fish and 1/2 an avocado. You can also add some quinoa or sweet potato.

AFTERNOON SNACK
Fresh fruit and some plain low fat yoghurt with pumpkin seeds. green tea and water with lemon.

DINNER
Grilled fish or organic free-range chicken with loads of green vegetables and some pumpkin and butternut (great source of betacarotene), stir fried with loads of garlic and turmeric. A raw salad with veggies and 1 tsp olive oil.

EVENING SNACK
30g dark chocolate (packed full of antioxidants).

BEVERAGES
You are allowed one black cup of coffee a day, but no sugar. Herbal teas, especially green tea. Water with lemon juice. Dairy and fizzy drinks will make you bloated and give you an extended tummy. Rather drink herbal teas and water. Be creative by adding some lemon or chill your water and squeeze the juice of a fresh orange or lime into it. It’s delicious!

NUTRITIP
Hot foods for colds
Hot foods such as chilli peppers, hot mustard, radishes, pepper, onions and garlic contain substances called “mucolytics” (similar to over-the-counter expectorant cough syrups) that liquefies the thick mucus that accumulates in the sinuses and breathing passages.

SPIRULINA FOR ATHLETES
Athletes often use Spirulina supplements to boost their performance. Spirulina helps protect athletes from the symptoms of overtraining by supporting the immune system. Studies have shown that Spirulina boosts the metabolism and helps the body burn fat rather than carbohydrates when exercising.This reduces the body’s dependence on carbs for energy, which helps to keep energy levels higher throughout the duration of a workout and can contribute to increased athletic endurance. Spirulina supplementation also duces the amount of oxidative stress sustained during athletic training and helps increase antioxidant activity within he body in the period immediately flowing a workout or training session. is prevents the accumulation of toxic free radicals in your muscles during exercise, which is one of the primary causes of muscle fatigue during exercise and training.