A Happy Brain is a Focused Brain

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.

Sleep

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!

How to Use Protein Powder for Weight Loss

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.

Protein Powder man with arms crossed

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.

Protein Powder man drinking protein shake

Via: musclemonsters

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 guest author biographyChester 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

7 Ways for Busy Students to Follow Healthy Nutrition

Having a healthy diet is probably the most important aspect of our lives. Our daily life stops completely when our health is on the edge. Therefore, we should try and prevent these health “disasters”.

Did you know that our nutrition has been linked with our emotional, physical and cognitive health? This means that our nutrition is responsible for our overall health. Every disease comes from poor nutrition, so we must definitely pay attention to what we put into our mouths.

As a student, you should understand that taking care of your nutrition and transforming it into a habit could really make a major difference in your life as well as in your education.

The average student is always under a lot of stress and pressed for time, so he is only eating fast food. Living this kind of lifestyle won’t let you build good and healthy habits because you’re always on the run. Even so, you should at least try to form a healthy eating habit.

You definitely won't regret it. Your stress levels will decrease and your overall class performance will increase substantially. And let’s not forget about your look which will change for the better. Nevertheless, the only intelligent thing left to do is to start eating healthy. How do you do that? Well, by following these 7 practical tips, you will notice and feel the difference from day one.

  1. Eat a BIG Breakfast

Starting your day with a satisfying breakfast will put you in a good mood and boost your scholastic achievements. When you don’t have enough time to prepare it, try not to skip it for good. Just grab some fruits and eat them on your way. If you skip breakfast your energy and motivation will decrease throughout the day.

  1. Keep Healthy Snacks on Hand

This is the only way in which you won’t have an excuse to eat from that delicious vending machine. If you are getting hungry, you will have some healthy snacks waiting for you in your backpack. Anything from fresh and dried fruits to unbuttered popcorn can be a healthy snack.

  1. If You Want to Lose Weight, Do it Gradually

Starving yourself or using wonder diets will do you more harm than good. All those theories that tell you to eat different combinations of food in order to lose weight are just marketing techniques.  Therefore, if you really want to lose weight, just keep a balance diet and exercise.

  1. Don’t Rely On Coffee!

Drinking a lot of coffee will only overload your liver and dehydrate you while increasing your risk of blood sugar irregularities. If you overload your liver, your chances of developing a disease or ofgaining weight will escalate quickly. Eliminating coffee from your diet will be a wise choice. You can replace it with green or black tea.

  1. Limit Your Alcohol Intake

As you already know, alcohol dehydrates you and increases your appetite. I know that asking a student to slow down on alcohol won’t really make a big difference.

For example, John Smith, a student that works as a writer at AustralianWritings, can tell us that only by regulating his daily alcohol intake he managed to lose 10 pounds and became more proactive in his daily challenges. Healthier alternatives can be red wine and light beer. Would you give it a try?

7 Ways for Busy Students to Follow Healthy Nutrition food on white space

  1. Avoid White Processed Foods

Instead of eating foods made out of white flour in which nutrients are significantly reduced, you can replace them by eating brown rice, quinoa and whole grain bread. Try lowering your overall processed food intake as much as possible. Eating raw food is one of the best ways to preserve your health.

  1. Avoid Eating Late

In order to avoid gaining unnecessary weight, you should stop eating after 8 pm. Why? During the night, your metabolism is slowing down because your body is preparing for sleep. Therefore, if you have lunch at 10 pm, your organism will most probably stick it to your bones. You will wake up with two more pounds on your belly. Just kidding, but still, watch carefully what and when you are eating!

Conclusion

As a student, it can be pretty difficult to keep a healthy lifestyle, and much harder to create healthy eating habits. If you really want to motivate yourself to implement these habits, you should keep reminding yourself that nutrition is your golden ticket to an active and healthy life. Your future self will appreciate it if you start eating healthy from this day forward.

Jessica Freeman guest post author bioJessica Freeman is a blogger and freelance writer from Sydney, Australia. She enjoys covering various topics, from education and technology to motivation and productivity. She also has her own blog where she presents top writing tips. Follow Jessica on Google+ and Twitter.

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Make Eating Healthy a Habit Even if you’re a Busy Person

Source: Deposit Photos

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:

  • Apples
  • Strawberries
  • Cabbage
  • Cucumbers
  • Arugula
  • Blueberries
  • Carrots
  • Beets
  • Watermelon
  • Goji Berries

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.

4.Take supplements!

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.

Your Guide to a High Protein Diet

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!

Gain Weight – Eat More Protein Than the Daily Amount Required

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.

fries and steak

Calorie Control 

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.

Food Guidelines

ham and bacon club sandwich on a white background
ham and bacon club sandwich on a white background

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

  • Fish as in cod, tuna or salmon
  • Red meats as in lean steaks and lean beef
  • Chicken and turkey
  • Dairy based products like low-fat yogurts, milk, and cottage cheese
  • Lamb
  • Ham
  • Legumes
  • Pork
  • Eggs
  • Tofu
  • Protein supplements as in soy protein and whey protein supplements.

Considerations 

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.

BUILDING A STRОNG IMMUNЕ SYSTEM WITH NUTRITION AND HЕRBЅ

Thе іmmunе ѕуѕtеm іѕ рrоbаblу thе mоѕt соmрlеx ѕуѕtеm оf our еntіrе body. It іѕ соnѕtаntlу working wіthіn our bоdіеѕ аnd protecting uѕ frоm оur еxtеrnаl environment. Thrоughоut our еntіrе body, wе find соmроnеntѕ оf thе immune ѕуѕtеmѕ іn оur оrgаnѕ, bоnе marrow, сеllѕ, аntіbоdіеѕ. Thіѕ system рrоtесtѕ uѕ frоm a multіtudе of threats including: vіruѕеѕ, bасtеrіа, fungі, yeasts, саnсеr сеllѕ аnd fоrеіgn рrоtеіnѕ. (Sуmbіоtіс rеlаtіоnѕhірѕ between fоrеіgn organisms with bоdу'ѕ оwn cells support immune function)

Twо kіndѕ of immunity аrе provided by our іmmunе systems, іnnаtе nonspecific immunity and асԛuіrеd іmmunіtу. Sо mаnу things can аffесt our іmmunе ѕуѕtеm'ѕ аbіlіtіеѕ tо funсtіоn at реаk; аllеrgіеѕ, іnfесtіоnѕ, саnсеr, gеnеtісѕ and mоrе. Bаlаnсе іѕ kеу tо іmmunе system hеаlth, but unfоrtunаtеlу many factors саn work to suppress it. Aging, allergies and infections саn rеduсе іmmunе соmреtеnсе. Cаnсеr, surgery, rаdіаtіоn, chemotherapy аnd аntіbіоtіс thеrару саn аll wеаkеn immunity.

Immune function саn also bе suppressed аnd wеаkеnеd by thе fоllоwіng: infection, stress, emotional and рѕусhоlоgісаl еxреrіеnсеѕ, сhеmісаlѕ аnd drugs, еnvіrоnmеntаl роllutаntѕ аnd nutrіtіоnаl dеfісіеnсіеѕ.

Sеlеnіum is best absorbed when соnѕumеd wіth Vitamin E. Thе best Vіtаmіn E rісh ѕоurсе wоuld bе sunflower оr ѕаfflоwеr оіl which аrе polyunsaturated fats аnd have 65-70% lіnоlеіс асіd which іѕ аlѕо gооd for immune ѕuрроrt. Thе richest ѕоurсе оf ѕеlеnіum іѕ thе Brazil nut. A ѕіnglе nut соntаіnѕ the rесоmmеndеd dаіlу vаluе оf ѕеlеnіum іntаkе.

The nutrіеnt раіr of Vіtаmіn A аnd zіnс аrе nееdеd for сеllulаr іmmunіtу аnd thе раіr of Vіtаmіn E аnd selenium stimulate аntіbоdу рrоduсtіоn. Thе B vіtаmіnѕ also hеlр with antibody рrоduсtіоn, B6 being the mоѕt important. Irоn аnd copper help іnсrеаѕе rеѕіѕtаnсе tо іnfесtіоn аnd copper саn bаlаnсе оut zinc, but tоо much of either саn be іmmunоѕuррrеѕѕіvе.

While соnѕumіng аll of уоur body's nutrients through food іѕ thе bеѕt wау аnd thеу аrе the mоѕt еаѕіlу аѕѕіmіlаtеd іn this fоrm, a multivitamin thаt includes thеѕе antioxidants аnd essential vіtаmіnѕ аnd mіnеrаlѕ will рrоvіdе аddіtіоnаl support.

When coming down wіth a соld оr thе flu or an infection, іt іѕ bеѕt tо іnсrеаѕе іntаkе оf Vіtаmіn A via supplementation tо 25,000-50,000 IU, Vіtаmіn C tо 4-8 grаmѕ аnd zіnс to 50-100 mсg. Addіng garlic, a nаturаl аntіbіоtіс аnd gоldеnѕеаl tо іmрrоvе іmmunіtу through tоnіfісаtіоn іѕ аlѕо аdvіѕеd. Ginseng tеа or non-alcohol extract wіll hеlр rebuild еnеrgу as уоu rесоvеr аnd licorice root ѕhоuld bе uѕеd fоr stress related іmmunе рrоblеmѕ by ѕuрроrtіng еnеrgу аnd аdrеnаl bаlаnсе аnd іntеrfеrоn production.

Mеdісіnаl muѕhrооmѕ such аѕ, ѕhііtаkе, mаіtаkе аnd rеіѕhі рrоvіdе immune ѕуѕtеm ѕuрроrt thrоugh compounds knоwn as bеtа-gluсаnѕ whісh activate thе іmmunе system.

Olіvе lеаf соntаіnѕ thе compound oleuropein, whісh еxhіbіtѕ antibacterial, antiviral аnd аntі-fungаl properties, mаkіng іt uѕеful for fіghtіng various tуреѕ оf internal іnfесtіоnѕ.

Utіlіzіng thеѕе роwеrful phytonutrients will bооѕt аnd ѕuрроrt орtіmum іmmunе funсtіоn, hеlріng you overcome іnfесtіоn. Start consuming nutrient dеnѕе fооdѕ as part оf уоur rеgulаr dіеt tо buіld a healthy іmmunе ѕуѕtеm аnd ѕuррlеmеnt with immune strengthening hеrbѕ at thе fіrѕt ѕіgn оf іnfесtіоn оr іllnеѕѕ аnd уоu wіll ѕооn fіnd уоurѕеlf experiencing vіbrаnt hеаlth.

Calories in Canned Corn – Weight Loss Recipes

Canned corn is a relatively common item at the groceries. It’s also a common ingredient in many recipes, and preparing corn recipes is actually easy because of this. If you want to prepare this kind of recipes then click here to know more information about how to cook canned corn.

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.

corn okra tomatoes recipe
Top view of a bowl filled with corn, okra and stewed tomatoes in water with seasonings on a wood table top.

Corn Soup

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.

Ingredients

- Around two thousand grams worth of canned corn

- One tablespoon of olive oil

- Three hundred sixty grams of onions

- Salt

- Two hundred grams of potatoes

- A whole chicken, prepared

The Process

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.

Ingredients

- 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

The Process

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.

corn fresh tuna salad recipe
Fresh tuna salad

Corn Salad

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.

Ingredients

- Two to Three cans of corn (or equivalent to four cobs)

- Baby Tomatoes

- Olive Oil

- Vinegar

- Garlic

- Scallion

- Basil

- Two tablespoons of basil

The Process

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.

Additional Tips

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:

lita guest post author corn recipesHi 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.

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4 Things that Hold Back Your Fitness Progress

Image source: Flickr

It's happened to nearly everyone with a fitness goal: you set a goal, you plan how to work towards it - and then progress doesn't happen. Or you may see excellent progress for a while, only to see it slow down as you continue to exercise. While there are many possible reasons for progress to stall, many fitness enthusiasts see their progress slow down due to issues that are fairly simple to correct. Below are four things that might be holding back your progress.

1. Your Diet

You likely know that cravings can get in the way of a weight loss plan. And while much of the available advice on diet and fitness seems to be geared toward weight loss, checking in with your diet is beneficial even if you aren't trying to lose weight.

Fitness model Ava Cowan is careful to monitor her total caloric intake in order to keep her body fat low, but she also makes sure that she consumes enough protein and complex carbohydrates to fuel her progress in the gym. And while some people may be reluctant to substitute some of their favorite foods with nutritionally sound choices, you can make healthier versions of your favorites. For instance, Cowan makes a protein pancake recipe that tastes much like traditional pancakes, but with more protein and fewer refined carbs.

If you are not meeting a fitness goal, be sure to look to your diet to make sure you are eating for that goal. If you are trying to gain lean mass and are not doing so, chances are good that you need to eat more total calories and more protein to reach that goal. If you are training for a marathon, a century (a 100-mile cycle race), or other endurance race and find yourself chronically fatigued, you may need to make sure you are eating enough complex carbohydrates.

2. Not Following the Principle of Progressive Overload

While diet is a common pitfall of fitness enthusiasts (there's a reason that many people say that abs are made in the kitchen), it is not the only pitfall. All too often, people fall short of their goals because they eventually stop challenging themselves. This is where the concept of progressive overload comes in. This concept essentially means continually increasing the demands placed on your body in order to make it continually develop.

This concept is frequently discussed in strength training circles Whether you are training for size or strength, you need to continually challenge yourself by adding weight to the bar, adding more repetitions, decreasing rest times, adding volume, or a combination of those things.

The concept of progressive overload holds true for other workout types, too. If you have a home gym, diversifying the exercises you do can help make your exercise sessions more challenging. One way to find these additional exercises is by looking at detailed customer reviews, since reviewers often mention their preferred exercises to do on a given piece of equipment. For instance, if you have a Bowflex or Weider home gym, searching for Weider or Bowflex home gym reviews can give you ideas for additional exercise routines, some of which may have even been developed by the reviewers themselves. Looking at the manufacturer's website may also offer additional information for those looking to expand their routines.

If you've been running the same route five times a week for several months, your body has adapted. In order to progress as a runner, adding in interval training or just choosing a route with more hills is a good start to progressive overload. It's easy to become complacent in your workouts, but adding a new challenge on a regular basis can make a major difference in achieving your goals.

3. Your Goals Are Not Clear

It's challenging to measure progress when you aren't sure what you're progressing towards, and this is why it's vitally important that you define your goals. You will have a much easier time measuring progress if your goal is to be able to deadlift 400 pounds by next October than if your goal is just to get stronger.

Fitness coach Drew Baird explains the importance of goal setting using an apt analogy: starting a fitness routine without a clear goal is like driving to a party without knowing where the party is located. It's ultimately frustrating and unfulfilling. When you know where you're going, you'll get there quickly, and maybe even have a good time.

In general, it is also helpful to set a series of smaller goals leading up to you big goal. This way, you can measure how you are progressing and also feel accomplished as you continue to move closer to your ultimate goal.

4. You Aren't Hydrating Enough

When you're busy going through your life, it's easy to forget to stay hydrated enough. But staying hydrated boosts your metabolism and helps you feel alert and awake. If being or feeling sluggish is getting in your way, making sure you drink enough water can go a long way toward helping you stay motivated and energized enough to meet your goals.

If you are having trouble drinking water, adding a little flavoring - either a commercial flavoring or a splash of fruit juice - can help you feel like drinking more water. And while there are different schools of thought on how much water you should drink, the average sedentary adult should drink between 75 and 101 ounces of water, and the National Association of Sports Medicine suggests that active people drink eight additional ounces per 25 pounds of body weight.

Final thoughts

Choosing to work toward a fitness goal is an admirable pursuit, but many people become discouraged and give up if they sense they aren't making progress. With the above tips, you'll be more likely to stay on track and successfully reach the goals you've set.

7 Reasons to Add a Protein Shake To Your Diet

Did you start your workout routine to get ready for summer? Are you wondering how to boost that process of losing weight and getting a toned and beautiful body? If the answer is yes, then you have come to the right place. We all need a little help while working to get the body from our dreams. And that is the trick. You need to choose the right technique that would be healthy yet efficient to help you achieve your goal. What we have to suggest you is drinking a delicious protein shake that is supposed to boost your energy levels and get you in a mood to feel motivated enough to complete your working out season. We will give you 7 reasons that will help you understand why you should add a delicious protein shake to your diet.

The 7 reasons why you should use it regularly

  1. Protein shakes will help you gain muscle – When you work out, whatever form of working out have you chosen, certain muscle tissues are torn, and they need to be rebuilt once again if you are interested in adding a bit more muscle weight. This is where the protein shakes come in. As you may know, the proteins in our body are used to build new tissues. And the delicious protein shakes are the best choice that will provide a chance to both rebuild your muscle tissue and let you enjoy their delicious taste. Also, since the protein shake is in a liquid form, the proteins will enter your bloodstream very fast. Just make sure that you drink your protein shake in the moments after your workout is finished to let the protein shake get to your muscles and aid them.
  2. Protein shakes will help you to make sure that you are in taking the right amount of proteins – It is very difficult to determine the exact amount of proteins that you are in taking through food. And we know how important are proteins to our body, especially when you exercise regularly. The protein shake will provide a chance to control the amount of protein that you are in taking in the form of a shake. Maybe the protein shakes cannot decrease the risk of prostate cancer, but they can introduce the right amount of proteins to your diet. So let us ask you this - can it be any more convenient than this?
  3. Protein shakes will help you control your weight – If you are having troubles with controlling your wanted body weight, then you might want to try a delicious protein shake as a meal replacement at least one a day. After drinking a protein shake you will feel full enough to stay away from those unhealthy snacks and empty calories, and you will lose that unwanted weight without having to starve yourself. The protein shake replaces your need for carbohydrates that your body requires to stay energized for the day. However, carbohydrates offer only a short-term of energy levels. And proteins, on the other hand, will help you fill full for a longer time.
  4. Protein shakes burn calories – Certain proteins – known as thermogenic, have the ability to burn a lot of calories and result in strong muscles instead. And if you want to lose weight you know that you have to burn more and more calories. Even if you are just watching your calorie intake, you can use a protein shake to avoid the empty calories that are commonly hidden in our meals.
  5. Protein shakes help control your appetite – We have all experienced a moment when we do not feel hungry because we are aware that we have had our meal recently, but we still feel like we can eat a small meal or have a snack. And we usually do. That is what leads to adding unwanted weight. So if you drink a protein shake, you can suppress that feeling of potential hunger and wait for your next meal as you have planned before.
  6. Protein shakes do not add to your waistline – Some protein shakes have added sugars and artificial sweeteners to add to taste. But these are the exact protein shakes that you need to avoid. These are the protein shakes that add to your weight line. However, the healthy protein shakes that you can prepare at home do not add to your waistline. On the contrary, as we mentioned before, protein shakes will burn calories and help you lose weight, not add extra weight. They might not be the way to improve memory, but they can sure help you to lose some weight.
  7. Protein shakes will help you increase your muscle strength – You will not only boost your muscle growth, but you will also increase your strength. A study performed by the researchers at the Baylor University examined 20 participants of who half received placebo, and half received casein protein and amino acids. In the end, increased muscle strength and muscle mass have been noticed among the group who received the free amino acids and casein protein as compared with the group that received placebo.

 

Conclusion

Losing weight through healthy diet and regular exercise is always the option that you should choose. But who said that you cannot have a bit of help during the process? How about a delicious beverage that could help you lose weight through burning extra calories, keeping you full, decreasing your appetite, increase your muscle strength and mass. We are talking about the delicious, healthy protein shakes that seem to be the thing that everyone is talking about right now. Choose your very own favorite recipe for a delicious protein shake that you can prepare even at home and enjoy the many beneficial effects that we listed before. So tell us, what is the one beneficial effect that has changed your mind about the use of protein shake?

References

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-5-8

https://www.ncbi.nlm.nih.gov/pubmed/17593904