It’s summer again, the season we all suddenly remember the fitness goals we made back in January that, based on the state of our beach-bodies, we may not have stuck to like we meant to. Getting in shape and staying that way can be difficult for a lot of reasons. One of the big reasons resolutions don’t stick, is that it takes mental focus and commitment over the short and long-term to develop and keep the habit of fitness.
This may seem like an obvious one, but it bears repeating. Getting enough sleep in one of the foundational elements of health. If you don’t get enough sleep you will suffer from a host negative physical side effects from increased risk of cardiovascular disease to slower healing of injuries. Not getting enough rest also results in impaired ability to make good decisions. There are numerous studies on this consequence of undersleeping, but the practical reality is that not sleeping enough severely damages the ability to think in terms of the big picture, which makes it even more likely that you’ll go for that nap, or plate of bacon instead of engaging in your fitness routine.
You Are What you Eat
Nutrition is another basic pillar of your body and brain’s overall wellbeing and ability to focus. What you eat off course affects your waistline, a fact most of us are all too aware of. But did you know it affects your brain as well? When you eat junk foods, particularly those that are high in refined sugar, it can limit your brain’s ability to function and even change how it works. Aside from avoiding certain foods, to optimize your brain’s focus, it is also important to make sure that it is getting what it does need, foods rich in antioxidants and vitamins. Luckily this aspect of health can be helped along with supplements if you have trouble integrating all the nutrients you need into your diet. Although that doesn't change the fact that watching what you eat is a crucial component in achieving your fitness goals.
In It to Win it
No matter what your fitness goals are, in order to attain them, you’re going to need the help of your brain. It takes more than wanting to do it and saying you’ll do it and meaning it. You have to make sure you’re able to focus on your goal and make consistent decisions that will lead to the accomplishment of your fitness goals. So take that first step focused on your goals, go to bed early and remember to take your vitamins!
You probably know already its value in muscle building, now it’s time to learn how to use protein powder for weight loss.
Protein powders are one of the most commonly used supplements by bodybuilders and athletes. Besides being quickly and easily absorbable by the body, it is a very convenient and effective solution to any active person’s protein deficiency, whether he or she is aiming at bulking up or toning down his or her shredded physique.
While there are possibly twice as much written or oral discussions that highlight protein’s principal function in muscle building, its likewise indispensable role in weight loss cannot be downplayed. The truth is protein can influence the formation of new muscle strands and depletion of fat cells’ structures more than any other macronutrients.
In this article, we will try to put more emphasis on the effects of protein supplementation in the area of weight loss. But before we go on the how, let us answer first the what, when, why and where of our topic.
What are the protein powders available in the market?
There are actually 2 major categories of protein powders that you can buy: milk-based and plant-based.
The milk-based kinds are whey and casein.
The two are the main proteins found in milk, which is separately derived during the production of cheese. Both contained all the 9 essential amino acids needed for building and maintaining muscle mass and can be processed into protein powders. Whey is the liquid material left when the cows’ milk used in the process has coagulated (about 20% of the milk). Casein, on the other hand, which is the remaining 80%, makes up most of the cheese. On a side note, human milk is 60% whey and 40% casein.
Whey is the most popular protein powder among bodybuilders and athletes. Since it is quickly and easily absorbed by our system, it can be taken before, during and after a workout. There are 3 types of whey available in the market: Whey Concentrate (the most recommendable); Whey Isolate; and Whey Hydrolysate.
A 9-month study conducted by the University of Connecticut Human Performance Laboratory wherein the number of test subjects are divided into three groups. One group was given whey protein supplements, one group with soy protein, and the last one with carbohydrates. The result published in the Journal of the American College of Nutrition stated that the whey group showed to have gained more muscles and lose more body fats than the other two groups.
The most common plant-based kinds are soy, pea, hemp, and rice.
If you have lactose intolerance or simply preferred plant-based supplements, there are still several options available for you. While all mentioned above are excellent sources of extra protein, only Soy also contains all the 9 essential amino acids found in whey and casein. Hemp, on the other hand, is also a good source of both Omega-3 and Omega-6 fatty acids.
When should you start taking protein powder supplements?
If you are getting enough protein from your regular diet of healthy foods such as lean cattle and poultry meat, fatty fish, eggs, and other excellent sources of the said macronutrient, then you probably don’t need the supplements. However, if you will engage in high-intensity workouts to optimize muscle gain and fat-loss, then your body can definitely use additional protein-building amino acids. Whey has a high leucine content, which is known for its anabolic property.
Good quality and untainted protein powders are safe and effective and can be taken by any teenage or adult person within the recommended daily amount for a particular age and bodyweight. Even pregnant women can drink protein shakes.
Why should you consider taking protein powder when trying to lose weight?
One of the first things anybody does when trying to shed unwanted pounds and unsightly flabs is by dieting. While creating a caloric deficit by cutting back on some of the fattening foods you love will definitely help in dropping excess weight and enabling you to fit in your old favorite jeans again, keeping it that way for a long time is another story.
One problem with just dieting instead of having a comprehensive fitness program in place is that you will not only have a sudden drop of energy, your body may also utilize some of the proteins in your muscles for energy, resulting in loss of mass and strength. This is what would happen if your body starts sensing that it is not getting the same nourishment as before. Even your metabolism will slow down to compensate for the loss of energy source.
Supplementing with low-carb and sugar-free protein powders will not only help avert said problems but will also aid in alleviating hunger fangs and giving you the energy needed for doing muscle building and fat-burning workouts.
Where can you purchase protein powders?
Other than from reputable online retailers, there are several health stores and even supermarkets that sell a gamut of products from highly respected sports nutrition companies. It is best to do some prior research and taking the time to read the labels before making a decision. Try to shun products that contain refined sugars such as fructose, sucrose, etc.
How to use protein powder in weight loss?
Protein powder is, of course, best consumed as a shake that you can use as rehydrating during and after weight training or other athletic activities such as a morning run, a dance class or a pick-up basketball game. Just dilute 20-25 grams of powder in a tall glass or a gym bottle of cold water, shake well, and it’s ready to drink.
I am not gonna lie to you, whey in its purest form does not really taste good. Remember, it’s a by-product of curdled milk. In powder form though, you can buy flavored variants such as chocolate, vanilla or strawberry. It will be better though if you can find a product with no refined sugar or artificial sweetener in the composition. However, there are various healthy ways to make protein powders more enjoyable or at least downright palatable. You can include it in fresh fruit shakes or smoothies by simply running it in the blender with ice cubes, bananas, berries, carrots, pineapples, and other delicious and fiber and antioxidant-rich fruits, veggies, and nuts. The possibilities are actually limitless if you are creative enough in mixing flavors. But stick to fresh and organic ingredients for your health’s sake.
Thanks for reading and we hope you find this piece helpful and informative.
Short description: [This article provides some practical and useful information about protein powders and how they can be used in achieving healthy weight loss. It presents some very simple answers to the what, when, why, where, and how aspects of taking said sports and nutritional supplement.]
Chester Peterson is the founder of HeroMuscles.Com, the father of two children. I workout every day and I really want to share with you my knowledge and experience about my passion on this blog. It would be great if you dropped by, read what I wrote and left some comments. Connect with him at Twitter
Healthy eating has increasingly become a matter of awareness and concern throughout the western world. In the United States, malnutrition has reached epidemic levels due to the growing toxicity of what we have come to know as the standard American diet. This common Western diet involves a woefully disproportionate intake of foods that are sourced from animals, processed sugars, high-fructose corn syrup and genetically engineered organisms that all work against sustainable nutrition.
Prolonged periods on the standard American diet can lead to a plethora of serious health issues such as obesity, type 2 diabetes, heart disease and many more. Cases of these health hazards are showing up in increasing numbers in both adults and children. If prolonged poor nutritional intake doesn't trigger a severe illness, it will likely lead to perpetual fatigue, lethargy, mind fog, and will certainly prevent a person from operating at optimal physical and cognitive efficiency.
With all of these hazardous and potentially lethal health risks that are associated with mainstream eating habits, it's no wonder the subject of diet is coming into the public limelight. This uptick in awareness has paved the way for foods that carry the organic stamp to be mainstreamed into large supermarket chains. Furthermore, specialized health food stores have opened and continue to open for business all throughout the west. So, with this level of accessibility, why isn't everyone jumping on the health diet wagon? One common reason is time constraints. Many people claim that they are simply too busy to consistently prepare healthy meals due to their tight schedules.
Eating healthy on the fly
The belief that eating healthy takes an abundance of spare time is a common misconception. While preparing a nutritious home-cooked meal is indeed quite time-consuming, there are plenty of time-efficient ways to give your body the nutrients it needs to thrive. That said, doing so will absolutely require worthwhile planning and effort. With proper motivation, even the busiest workaholic can live a lifestyle of utmost health. Here are a few time-conscious healthy eating methods even the busiest of individuals can maintain:
1.Invest in a juicer
"Breakfast is the most important meal of the day" is a common axiom for a reason. A healthy breakfast is necessary to jumpstart the body's metabolism which boosts energy and cognitive function throughout the day. A juicer is the ideal device to extract the nutrients needed to properly start a day for anyone, busy or otherwise. It is wise to start the day with a meal that has cancer-fighting properties so the antioxidants will remain in the bloodstream throughout the entire day, and a juicer makes doing so simple and fast! Juice is much easier to digest than solid food, and there is a myriad of healthy options to choose from when concocting a delicious liquid breakfast. To list a few of the more popular and exceptionally nutritious juice ingredients:
With a refrigerator and a large airtight container, one single juicing session can make breakfast for the next 3 to 5 days! Even the most severely time-challenged can just pour and go! It is typical to choose 4 or 5 ingredients per juice and experiment to find out what best suites one's own personal tastes.
2.Befriend a steamer
Vegetable steamers have proven track records for being great companions to the health conscious. In just a few minutes, you can cook just about any vegetable of your choice to perfection. Broccoli is especially good for steamers because it cooks very fast, and it is one of the greatest anticarcinogenic super foods on the planet. It is also packed with protein, vitamin C and fiber. In just 7 minutes, you can cook broccoli to perfection in a steamer. Top it off with some shredded organic cheese for a highly nutritious, energizing meal.
3.Smart meals planned in advance
When schedules are tight people find themselves going food shopping while hungry, and then ending up making more high-calorie, unhealthy food choices. Taking just a little time to plan meals in advance will make the healthier options immediately available, and also remove us from those tempting moments and poor decisions at the grocery store or the fast food line. It does not detract precious time from a full schedule. It only requires using recipes that can be made ahead of time and then eaten for the rest of the week. An added benefit of making and storing meals is the reduction of the stress that comes with daily food decisions and preparation throughout a hectic week.
The task of supplying all the nutrients that the fastidious human body requires on a day-to-day basis is daunting, if not at times impossible. Even so, it is important to know where those nutritional gaps are when they do inevitably exist. It will take a bit of research to figure out what areas are fulfilled and others that may be lacking. Once the areas that can use improvement are known, visit a vitamin and supplement store for a convenient way to fill those gaps.
The task of maintaining a healthy diet when so much else is on your plate might seem arduous at first. But once you get past the hump of figuring out the routine that works best for you, you'll find that it becomes easy, and even second nature. And really, what is more importantly than your health? Hopefully the above information will serve as inspiration for organizing that tight schedule to include healthy and also time-saving activities.
We’re all becoming more and more conscious of what we eat, and what effect it can have on our bodies and overall health. With health experts telling us on a regular basis that the population is overweight and that we don’t make the choices we should be making, you might be wondering how you can kick-start a healthy eating regime. We already aware that we should be eating a balanced diet, which is sometimes easier said than done, but what else could you do? As much as a balanced diet will help, there are other avenues you can go down that will give you a boost.
When it comes to mapping out your food and deciding what you should be including, you may want to pay some attention to protein. An important part of everyone’s diet, it could be a way to help or lose weight and ensure you are being as healthy as possible.
What’s so special about protein?
Proteins are an essential part of your diet because they can help a number of functions that our body needs. These include growth, healthy bones, brain development and production of hormones. But what are they? How do they help us follow a healthier lifestyle?
Proteins are made up of amino acids; 22 in total. 8 of these are deemed essential because our bodies don’t make them, so we have to find them from other sources. Animal proteins, which includes meat and eggs, can sometimes be known as primary proteins as they contain those 8 that we need. Some of the best protein sources include grass-fed meat, eggs and fish.
Meat is known as a high quality protein, with the right distribution of amino acids. While we may all benefit from making sure we’re including enough protein in our diet, there are some specific instances where a high protein diet is encouraged.
Who needs a high protein diet?
There are some types of people who will benefit further from following a high protein diet. Some stages of life require extra protein, such as adolescence when you are growing, or if you are pregnant, or training regularly.
If you’re following an intense training regime, you will need to repair and rebuild muscle tissue. In other words, in the gym you are trying to build muscle cells, but this is difficult without those all-important amino acids.
Other people who may benefit from a high protein diet are those who are trying to lose or maintain their weight. Protein takes longer to digest which can leave us feeling fuller for longer. The Paleo diet is known particularly for its basis on high protein.
Lean protein can help to reduce blood pressure and cholesterol, and can even have a positive effect on your metabolism. Foods that are high in protein take more work to eat, digest and use; so you’re actually burning calories when processing them. It has been shown that protein can help you to lose fat; your body uses amino acids to build muscle, which in turn will help you to burn calories even when you’re not active.
So, if you’re looking for a way to look after your weight, or help you boost your efforts in the gym, you may find protein more helpful than you think!
For some time, let’s keep the beginner misconceptions aside, it is a very well-known fact that main muscle growth is not attained only by training. If your aim is to put on 15 pound mass of muscle in just six short weeks, you have to consume a lot of carbohydrates, a lot of protein and even a good amount of fat. However, it is not as simple as consuming no matter what you can get hold of.
Sure, visiting McDonald’s and having two big burgers, fries and a regular coke on a daily basis can land you on gaining weight — but this weight that you are gaining is a wrong kind of weight and not advisable.
Building worth muscle less a perfect tummy takes a well-designed plan, one which makes you eat the right sort of foods at the right times and in most favourable proportions. It may sound quite complicated, but let’s break it down into nice and easy pieces.
Protein juice, supplements and other protein based products are time and again, publicized as food for weight loss, but they can definitely have the reverse effect as well. Any kind of food which encloses calories in it can make weight gain possible, only if you consume it in surplus. So it is significant to timepiece your serving amount and stay within suggested nutrient quantity if weight is your main concern.
Recommendations for Weight Gain through Protein
The quantity of protein that you require on a regular basis totally depends on various factors, for instance, your age, weight, and level of activity. As a general rule, Rice University suggests that inactive adults consume 0.4 grams of protein per pound of their body weight and that adults who are much more active consume up to 0.6 grams per pound of their body weight.
For a 200 pound adult, this means planning for 70 to 100 grams of protein at a regular basis. Occasionally having above that amount is hardly ever harmful, but having to do so on a longstanding basis might raise your regular calorie ingestion along with that your increased chances of heart disease, kidney problems and digestive issues.
Consuming a large amount of protein is definitely not going to make you increase your weight, but having plenty of calories can – and there is over and over again a connection between the two since a few high protein based foods are known to be high in fat and calories as well.
If you are on a diet with high protein and do not wish to gain weight, then take care that you are burning additional calories than you are eating by maintaining a thorough journal for food and exercising on a regular basis.
There are many digital exercise calculators and calorie counters available in the market that can help you to figure out the amount of calories that you are burning with daily exercise and activities.
Going with high protein based foods, which are low in calories will also assist you in keeping your weight in check. The USDA suggests consuming mostly lean white meat, fish, beans, extra lean beef, legumes, peas, soy items and nuts.
Prefer eating dairy based foodstuffs which are generally labelled as low fat, fat free or non-fat. If you are subsequently following a diet with high protein and are consuming protein shakes or supplements, make sure that you use them as along with your meal that are the part of your well planned diet occasionally, this might help you in gaining weight.
When you are choosing which foods to eat, make sure that you go with the diet plan which offers about 50% of your calorie intake directly from proteins, in particular lean proteins.
Here is a list of protein based food that can help you in bulking up. A large fraction of your diet plan must consist of lean proteins from sources like
Dairy based products like low-fat yogurts, milk, and cottage cheese
Protein supplements as in soy protein and whey protein supplements.
Make sure that you get an approval from your consultant or a registered dietician prior to making any key alteration to your diet plan, in particular if you have any history medical condition. Subsequently following a diet with high protein can in fact be an efficient way to curb weight loss or work toward steady weight gain.
However, preparing corn recipes is sometimes not enough. To stay healthy, you will also need to choose those recipes which offer health and weight loss benefits. This isn't always easy, as corn has fattening properties, but it's not impossible either. So if you want to become healthy with corn then the information below may offer you the help you need.
The Benefits of Canned Corn
Corn has several benefits. First of all, it increases antioxidant activity, which not only improves the body’s general health but also improves immunity from illnesses.
Secondly, corn contains lutein and zeaxanthin, both of which help to improve eyesight. Finally, corn also offers a certain amount of dietary fiber, which can help you if you have digestive problems.
These benefits are preserved in most canned corn products at the market, and there aren’t really any major differences between canned corn and fresh corn on the cob. So as far as nutritional value goes, there’s really nothing to worry about.
On the other hand, it’s important to remember that corn contains sugar and carbohydrates, so eating them in large amounts will increase your weight. In fact, an ear of corn contains around 24.70 grams of carbohydrates and about 5.30 grams of sugar. So eating too much corn is bad for your weight and health.
Unfortunately, removing the sugar and carbs from corn is impossible using conventional cooking methods. This is why many recipes that use canned corned as secondary ingredients because using too much is not good for one’s health. Here are three recipes that use corn without causing health or weight problems.
Perhaps one of the healthiest ways to eat corn is through soup. Corn soups benefit from the taste of corn without forcing you to eat too much actual corn. To prepare corn soup, here’s a recipe that you may find useful.
- Around two thousand grams worth of canned corn
- One tablespoon of olive oil
- Three hundred sixty grams of onions
- Two hundred grams of potatoes
- A whole chicken, prepared
First of all, take the canned corn and set it aside in a bowl. Next, peel and chop the onions and potatoes. Once you're finished, set them aside in another bowl.
Take the oil and heat it inside a large pot. Set your stove to medium heat. Once the pot is reasonably warm, add the onions as well as the half teaspoon of salt. Stir the whole thing occasionally until the onions soften, after which you should add the potatoes and stock in the pot, and then set the heat to boil.
Don't stop stirring until the potatoes and onions are soft. Once they are, add the corn and keep cooking until everything is nice and hot. Put everything in a bowl and serve.
Squash and Corn Soup
If you prefer something more vegetarian then the squash and corn soup is a good alternative to many traditional corn soups. Here's what you will need.
- One tablespoon of olive oil
- One chopped medium shallot
- About one pound of diced summer squash
- Three teaspoons of chopped thyme and/or oregano
- One can of vegetable or chicken broth
- A quarter teaspoon of salt
- One cup of fresh corn
- One teaspoon of lemon juice
Start by heating a saucepan over medium heat. Once it's warm, add the oil and then the shallot. Stir the whole thing for about a minute then add the squash and then one teaspoon of herbs. Stir the whole thing for 3 to 5 minutes or until the squash starts to become soft.
Next, add the broth and salt then wait for everything to boil. Once the whole thing is boiling, lower your stove's heat to a simmer and then stir the squash until it's translucent.
The third step is to puree the soup in a blender until it's nice and smooth and then transfer it into a pan. This is where you will need to add the corn, but you will also need to keep stirring the soup as you add them.
Once the soup seems properly mixed, lower the heat to medium and stir it occasionally until the corn is tender. Once the soup is brought to a simmer, cut off the heat and then stir in the lemon juice.
Serve the soup in a bowl. Additionally, you also have the option of serving the whole thing with a garnish of herbs, but it's your choice.
Another good weight loss canned corn recipe is the corn salad. Not only do they exclude fatty foods, they also include many healthy ingredients. Here's how you can prepare your own.
- Two to Three cans of corn (or equivalent to four cobs)
- Baby Tomatoes
- Olive Oil
- Two tablespoons of basil
Like most salads, the corn salad is easy to make. First of all, you will need to take the cans of corn and put their contents into a large bowl. Add the scallions and tomatoes in equal proportions, and then add the dressing (i.e. the olive oil, vinegar, garlic, and basil).
You can also add some cheese and eggs for added flavor, but if you're on a strict diet then they are not necessary.
Aside from these recipes, it’s also worth mentioning that most canned corn products that we find at the groceries tend to have preservatives. So before you buy some canned corn for one of your recipes, try to pick the ones that offer the least amount of preservatives.
Also, there are many kinds of canned corn. There’s sweet corn, flint corn, dent corn, etc. Normally, recipes don’t require you to buy a specific type of canned corn, but if it does then you should pay attention to the type of corn you buy at the store.
Finally, if you’re concerned about your health, look at how much sugar and carbohydrates a particular type of canned corn contains. Sometimes, certain brands may add a few a sweeteners to make their products tastier. So pay attention to the table of nutrients.
About the Author Lita Watson:
Hi there! I’m Lita, voice of Quick Easy Cook and I’m absolutely in love with cooking blogs. I’m a beginner in cooking and i try my best to make it quick and easy. Even though, it’s not always quick and easy to keep up with fancy dinners… so i keep learning and blogging about quick and easy ways to create delicious and yummy foods for my two kids and a wonderful husband.
It’s without doubt which you likely have found out the health benefits of juicing about all, but are you aware that juicing may also enable you to slim down? Having a liquid elixir, in match by having an current weightloss strategy, supplies a high level of quality diet, that'll help in weight loss.
Listed here are 7 ways juicing can help you shed weight:
Easy DigestionAmong the greatest advantages is the fact that drinking them (in the place of consuming them) makes them quite simple for the body to consume. If you should be for instance, to liquid, a few oatmeal tomatoes, cucumber, oatmeal, along with a carrot, this Easy To-beverage, tasty, clean plant beverage will give you your body with numerous dietary advantages.But eating exactly the same amount within natural vegetables' type requires time and a much more work to consume. Juicing can help you obtain a great quantity of supplements, nutrients, and nutrients.2. Decrease In Cravings
Juicing can help you quit consuming bad meals that raise your fat, and also you won’t actually feel depriving oneself of something. Whenever you consume a glass of newly created plant or natural liquid, you fill every cell of one's body with purifying necessary vitamins and vitamins. In addition you encounter a reduction for desserts or processed food items, especially in desires, when you are giving the body all that it requires.
The body prevents delivering communications for your mind which make you desire for specific meals using supplements or the nutrients that you could be missing. Hence, you begin to slim down, usually very rapidly.
Better TasteNatural drinks taste fantastic! You may also boost the taste by the addition of mint orange, or cinnamon. The tastes that are great could make you want this over any bad snack.Observe that it's recommended to help make the liquid at home in the place of purchase it outside. That within the carton includes not a lot more diet than clean juice created using a foundation of greens. Actually clean, store bought drinks usually have chemicals sugars, and preservatives, indicating lots of calorie consumption that was unnecessary.About the hand, juice and a homemade plant provides only goodness that's healthful gas for the body.
4. Filling Snacks or Dessert
You are feeling satiated and more happy than if you have clear calories from unhealthy foods. Consuming a newly created your hunger turns. The reason being the body (that will be incredible at understanding precisely what it takes) gets all that it takes.
The body seems large, not slow or energized. And in the place of trying to find more food despite you've simply consumed, you'll discover that you don’t really require or want something more.
5. Not Really A Fad Diet
You'll understand that this really is not at all a diet trend when you create juicing a normal section of your lifestyle and encounter weight reduction without a lot of challenging.
Unlike disciplined diets which are challenging cause you to achieve fat and frequently to check out, juicing doesn't cause you to feel starving or miserable. Additional facets of your wellbeing will even enhance: better eyes better skin, and quicker development of hair and fingernails. You begin to experience incredible and will also provide more power. 6. Investing In Your Health
You'll have to buy best juicer maker, which originally means putting aside a little of cash to begin juicing frequently. You may feel just like this really is a cost you don’t wish to have, but in so doing, you’re investing in weight reduction and your wellbeing.
This provides cause to you to stay to juicing for long enough to begin realizing in the way you experience the distinction. It's also well-being insurance and an expense inside your health; it may actually save some costs later on.
Remain inspired and to lose excess weight, existence must be fun? You could have lots of enjoyment juicing with fresh combinations of fruit and veggies drinks.
You can test an endless number of drinks to stay from getting bored. You will get reassurance and more assistance from these around one by discussing the beverages to slim down. Assistance is super-important as it pertains to healthful improvements in existence, and sticking with, producing. In addition, if you'd like to learn more about Resveratrol, read more about it here.
Juicing is just a fun, healthful method to drop the pounds with no battle or starvation, and simple. You’ve got nothing by producing green juicing a normal section of your lifestyle to get rid of.
To obtain you began, this is a simple and tasty liquid to stimulate your weight loss!
Eating right is no secret to living a healthy life. It doesn’t mean that you have to limit your diet in order to stay thin, or deny yourself from eating the food you love. Healthy eating is about how you sustain eating the right food rich in vitamins, minerals, proteins and fiber. These are the essential nutrients needed by our body to perform our daily tasks and activities.
But healthy food can cost a lot. You will certainly find it hard to eat right if you don’t have a lot of money to spend. Of course, there are other expenditures that you have to consider with the amount of income you are getting, like paying your bills and your car’s mortgage. Let me tell you how you can stay eating healthy even on a budget.
Instead of buying food from restaurants or fast food chains, why not cook your own food? This is way much cheaper because you are the one in control over the ingredients and you can choose what healthy additives to use.
It is also better to plan your meals ahead by making a list of the foods and ingredients you need for the entire week. You can check your refrigerator and cabinets to see what you still have in stock and just list those you are going to use to avoid disposing items in the end.
We all know that leafy greens are great for us, but what is in superfoods like kale and spinach that is so impressive in the nutrition stakes? Yes, these green ingredients are rich in folic acid, vitamin C, potassium, magnesium and fibre. Yes, they're also extremely low in fat. But it's actually the phytochemicals found within these green beauties that really make them special.
Crammed with lutein, beta-cryptoxanthin, zeaxanthin and beta-carotene, leafy greens are downright great for a huge range of health aspects. From lowering our risk of developing cardiovascular conditions and cancers, toreducing our risk of age-related macular degeneration (the leading cause of blindness in the west), lutein and it's phytochemical pals can really make a difference to our health over the long term. In fact, studies show that individuals who eat plenty of lutein and zeaxanthin are 40% less likely to suffer from age-related macular degeneration.
So how can you get more of this leafy lutein goodness into your diet? To give you a helping hand, we've rounded up the greenery with the greatest levels of lutein and zeaxanthin, and shared some tasty recipes too. Ready, steady, cook!
Kale (18.3mg of lutein and zeaxanthin)
If you're a health food lover, you'll know that kale has been virtually inescapable for the past five years – and for good reason. It's one of nature's greatest sources of lutein and zeaxanthin – and it's very tasty too. This strong, textured leafy green goes great with strong, Eastern flavours. Why not create a creativekale and lemon pepper sabzi or whizz up a surprisingly deliciouskale-based smoothie?
Cress (12.5mg of lutein and zeaxanthin)
You might remember growing this little health-boosting beauty out of the top of an egg as part of a school project, but cress is also a fantastic lutein-rich addition to your diet. Sprinkle into salads and pop into sandwiches for an easy hit, or try out recipes likebutternut squash and watercress cannelloni to get more adventurous.
Raw Spinach (12.2mg of lutein and zeaxanthin)
Raw spinach has slightly more good stuff in than its cooked counterpart, so use it in salads, sandwiches, breakfasts and smoothies to get more out of Popeye's favourite food. Thisroasted potato, spinach and parmesan salad makes a satisfying meal, while aspinach salad with bacon and egg is a great way to start the day with healthy lutein instead of heavy breakfast carbs!
It is easy to gain weight in college for a number of reasons but that doesn’t have to be the case. You can follow a few simple rules that will allow you to eat well. This won’t be an endeavor that is geared to attain perfection, it is a journey in doing good, by doing better.
To get started, you can try resourcing a food scale such as the one outlined by the USDA. That will help you know what the recommended daily allowance is for the types of foods that you need, where to get them, and how much of them you can have. Other than that, you can you could try establishing your dietetic base from a source such as the basic Paleo platform that clearly outlines the food resources that pertain to a well-rounded diet. Although we do not recommend that any young adult adopt a dietetic plan that prohibits whole grains because they are a prime resource for getting those slow absorbing carbohydrates that are necessary to fuel your energy throughout your day.
Your daily regimen should at least consist of 4 ounces of meat per day, 5-9 servings of fruits and vegetables a day, 6 servings of bread and grains, 3 servings of dairy, 5 servings of nuts, legumes, and beans a day, and 3 servings of fats and oils every day. However that may be a bit much for a college student diet. Try to mix it up with a little bit of each.
Meats are usually best obtained from lean sources such as poultry and fish, but there are ways to use the cheaper cuts of beef. Beyond that remember that grilled or baked is always a better choice than fried. Eggs and nuts make another great source for obtaining protein as well as other important sources of vitamins and minerals.
Fruits and vegetables are in their best forms raw or steamed, but the normal serving size of butter is a about the size of the tip of your thumb. Whole grain bread, pasta, and sources like barley make great fillers and give that necessary energy store. Oatmeal also makes a great place to start your day with. Dairy should come from a low fat resource, which is bountiful on the shelf at every grocery store.
As for drinks, of course you know that soft drinks are a bad idea, even the sugar-free varieties are full of additives that are unnatural and they can play havoc on your digestion system. Alcohol is another form of drinks that should be avoided or used in strict moderation. It doesn’t matter who you are, the carbohydrates in alcohol always seem to collect at your waist. The best source of drink that will promote a healthy diet is all natural fruit juices without additives, any form of tea either hot or cold has the same beneficial effects, and of course water.
Here are some other tips that will help you achieve that goal of getting good by doing better:
If food choices in the dining hall are limiting your diet, try addressing the situation with the dining hall director.
Opt out for single servings rather than the dressings that may accompany certain selections.