Tag Archives: diet

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.

“Greener” Mediterranean Diet Heart Health Boon, Study Finds

A new study found that a green Mediterranean diet that contains less meat could be a way to promote a health heart. The study showed that eaters who consumed plant-based proteins and a limited amount of poultry and red meat had healthier hearts when compared to a traditional Mediterranean diet. A traditional version would have meat and seafood combined with veggies, whole grains and olive oil in moderation.

Three groups of obese patients, mostly mean, were giving different kinds of instruction on physical activity and nutritional guidance in the form of versions of the Mediterranean diet.

Patients following the green Mediterranean diet lost 13.7 pounds compared to those following the traditional version who lost 11.9 pounds. Those who were given just general guidelines lost only 3.3 pounds. Likewise, the groups lost 3.4, 2.7 and 1.7 inches at the waistline.

This study helps to confirm previous research results that all found that adults who a plant-based or vegan diet tend to have the most success with weight loss and decreasing body fat. Many nutrition experts agree there is no downside to upping one’s intake of leafy greens, legumes and nuts and provide plenty of protein.

Iceberg Lettuce

So what’s the beef with eating iceberg lettuce? Iceberg lettuce is very low in calories and high in Vitamin K. A few decades ago, it was just about the only lettuce people were eating. 3.2 ounces is about 12.5 calories. At this rate you can eat the whole head!

Many of us grew up with this being the lettuce to put on tacos. It’s just not the same with spinach leaves or other lettuces. If you ask for a burger without a bun in a lettuce wrap it would probably be iceberg lettuce. There’s also a wedge salad but you need to be aware of the extra calories the toppings are. They can range from 200-800 calories or even more depending on what you add to them.

Iceberg got it name from the way it was transported – on ice. It traveled very well this way.

Yes there is more nutrition in other lettuces but why not mix it up with this iceberg lettuce for a little changeup to your salads. With it’s mild flavor it can adapt to many dressings without overpowering other ingredients.

P90X® Workout

P90X® workout uses the science of muscle confusion. By changing your workout over 90 days, it changes your body. This allows your body to adapt and grow and not reach that plateau you so dread. Short training cycles with various intensities is what helps make it effective.

Along with the workout is the nutrition plan. They have a three-phase nutrition plan to complement your workout with the correct amount of calories and the right nutrients. Phase 1 is used to shred fat quickly. Phase 2 is an energy booster. Phase 3 is endurance maximization with complex carbohydrates and lean proteins.

Of course all this isn’t free! When you sign up for the base kit ($39.95 + $19.95 shipping and handling for 3 months), you get 12 workouts (dvd), fitness guide, the nutrition plan, calendar to track progress, 24/7 support. The Deluxe package adds a chin-up bar, resistance bands, and recovery supplement.

Find out more.

Daily Habits

We came across this article with some tips for weight loss. Many have been told before and they will likely be out there again because they just make sense. Here are the tips:

1. Eat protein for breakfast. Protein can help fend off cravings and make you feel full.
2. Drink water. Start your day off with a glass or two of water and continue to drink it through the day.
3. Weigh yourself daily. Seeing the numbers can motivate you or help you with restraint throughout the day.
4. Get some sun. Vitamin D is important and it can boost your mood.
5. Stay aware and focused. Don’t eat when you are bored or just unmindfully.
6. Try to get some exercise. It is better to get it in the morning.
7. Bring your lunch to work. Eating out and add many more calories than you need.
8. Sleep longer. Try to get at least 7 1/2 hours of sleep minimum.
9. Change the way you get to work. Use your bike, walk, or public transportation if you can.
10. Track what you eat. There are many ways to keep a food diary.

A few small changes can go a long way.