All posts by The Victor Crew

Foods with Advantages

As with all things, moderation is key. But some fresh foods may have a “scientific advantage” over others. Introducing a reasonable amount of the following foods could give the eater a small but noticeable “advantage.” Some of these foods may compound other conditions, so you may want to consult a physician before introducing a new food into your regular weekly diet.

Beet juice aids in stamina. They state that research shows it may be more effective than caffeine.

Honey help with endurance. Consuming honey before exercise acts like a “time-released” fuel keeping sugar and insulin levels steady longer.

Pea protein delays muscle fatigue. You can this in powder form. Since it’s rich in amino acids it can delay fatigue during exercise.

Blueberries reduces inflammation. When fresh blueberries aren’t available, you can use dried or freeze-dried berries.

Tart cherries fight pain and help one regain strength. In a test, it was found that drinking 12 oz of tart cherry juice twice a day helped them gain strength. Frozen, dried, or juice options. Remember you want 100% real juice with no sugar added.

Salmon to build muscle. Omega-3 fatty acids may also be a muscle booster. Try to include wild salmon in meals a few times a week, or even salmon jerky.

Watermelon reduces muscle soreness. It was found that watermelon juice helped relieve muscle soreness when drinking about 16oz an hour before exercise.

Pomegranate muscle strength recovery. It was found by researchers that it helps improve muscle recovery. About 4 ounces of juice was enough to help improve muscle soreness/weakness.

Coffee for next-day energy. It helps replenish glycogen more rapidly after exercise.

Watercress reduces DNA damage. It counters the “wear and tear” of exercise. 3 oz. of fresh watercress is enough.

Dark chocolate curb exercise-induced stress. In a study, the men who consumed 3.5 oz. dark chocolate before 2 1/2 hours of cycling experienced higher blood anti-oxidant levels.

Think Before You Snack

Hunger is a tricky sensation. Our bodies and brain may tell us we are hungry for a variety of reasons. While our ancestors almost certainly required nutrition every time their bodies and minds said “eat,” this is not the case for a modern human being.

Sometimes we legitimately need refueling! Other times we may be eating because we can–are we emotionally hungry, bored hungry, stressed hungry, or really hungry. There’s a simple test. We can ask ourselves, “Would I eat broccoli right now?” If the answer is yes, we are probably truly hungry. If the answer is no, then maybe we aren’t really hungry. If broccoli isn’t your thing, then maybe you can substitute another healthy vegetable like cauliflower or green beans; or maybe a healthy fruit like an apple.

Whatever we consider a healthy food, we should ask ourselves if we’d eat that particular item instead of the chocolate candy or doughnut in our hand. If we’re really hungry, we’d be better off eating that broccoli or apple instead of the candy or doughnut. We should ask ourselves if that candy or doughnut would really make us feel better or if we are mindlessly eating it because it’s there.

It might be best to wait until you actually have hunger pangs before eating that snack. You’d be surprised by how little you really need to eat during the day. It’s mind over matter. Maybe you just need a distraction – like a walk or a good book.

Remember, you can also have a glass of water or a low calorie beverage to make us feel a little more full (and depending on what we chose to drink, hydrate!).  After 3-4 weeks of not giving in to snacking our bodies will often readjust and we won’t feel as hungry all day.

We should remember: think before you eat!

The Calorie Count Behind Some of Our Favorite Restaurant Meals

When eating out and looking at that menu some items might be deceiving in how many calories they contain while other dishes we know are high calorie can be even worse than we think. The numbers represented here are averages, many restaurants can now provide nutrition information on their meals by request.

A Buffalo Chicken Salad and other large “dinner sized” salads may seem like a healthier option but by the time the toppings like cheese, dressing and high fat or deep fried meat get added into the equation these salads can be over 1,000 calories.

At breakfast a simple serving of French Toast and Bacon can add up to almost 1,900 calories!

Chicken Fajitas are another tricky one that may seem like a healthier option at first glance but the average serving of the dish can have around 1,300 calories.

Personal sized pizza, especially a deep-dish pizza, is something almost no one would categorize as health food, however, they can come in at over 2,000 calories which is about as much as an average adult needs in one day.

A Club Sandwich may seem like a better option but if you eat the whole thing you could be looking at as many as 1,400 some calories and if it comes with a large portion of fries you can add another 1,400 calories on top of that which would put most adults over their recommended amount of calories for the day in a single meal.

 

Thinking About Buying Local Produce? Here Are Some Tips.

Ever think about eating local but don’t know how to go about finding what you need to know?

Natural Resources Defense Council (NRDC) has a website with some resources. On their page you can see what is in season in your area at any given time. You can choose what produce you are looking for, or look at all produce, you can choose the time of year and the state you are in. If you click your state, you can see the full list of what is available throughout the year. You can also get tips if you click on the different types of produce for storage, shopping and nutrition.

The Eat Local Grown website lets you enter your city, state and search for places nearby with locally grown produce.

So why eat local? Because it will be fresher. When other farms ship to your grocer, it may already be weeks old. Local is much fresher. If you go to a farmer’s market, you can ask them firsthand how fresh something is. Many grocers are now starting to offer locally grown food in a small section of their produce or meat departments. Think about what you are eating.

Do be cautious. Some roadside veggie stands buy bulk produce from the same produce suppliers grocery stores use. They also sometimes buy seconds and vegetables that are too old to be sold in grocery stores. While the prices might be great, you can’t always be sure what you are getting.

You are also supporting your local economy. You can put a name and a face to that tomato you are about to eat. You can inquire about how the food is grown. The overall environmental impact of a tomato grown in your hometown is probably far lower than one grown out of state or country.

 

A New Study Finds Vitamin C and Zinc Ineffective Against Covid-19

A new study suggests that even at high doses Zinc and vitamin C don’t help patients fight off Covid-19. The first random trial, where in patients were given supplements under medical supervision, found that unlike other common illness these long-trusted aids do nothing to alleviate Covid-19.

The findings of the study were so stunningly unimpressive the study was stopped early. Researchers said that the two popular immunity supplement “didn’t live up to their hype.”

The study gave high doses of  each supplement and in combination to three groups of 200 some adults in recovery at home. A fourth control group were given standard care without supplements.

The study was published in JAMA Network Open.