Knowledge is Power
8 Foods You Should Eat Every Day
It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and provides protection against cancer. Not all yogurts are probiotic, though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.
There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
Most red, yellow, or orange vege- tables and fruits are spiked with carotenoids--fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis--but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.
Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.
All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It's also low in calories and free of saturated fat.
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts--about 1 ounce, or 7 nuts--is good anytime, but especially as a postworkout recovery snack.
The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy.
You have brains in your head.
You have feet in your shoes.
You can steer yourself any direction you choose.
You're on your own. And you know what you know.
And YOU are the one who'll decide where to go...
"To dream anything that you want to dream. That's the beauty of the human mind. To do anything that you want to do. That is the strength of the human will. To trust yourself to test your limits. That is the courage to succeed."
- Reverend Bernard B. Edmonds
(British minister 1910 - 2003)
“Yogurt is the one of the few animal derived complete-protein source that is recommended for frequent use in the diet. Made from milk that is curdled from bacteria, yogurt contains lactobacillus acidophilus and other “friendly” bacteria needed for the digestion of foods and the prevention of many disorders. Yogurt also contains vitamins A and D, and many of the B complex vitamins...”
from ‘Prescription for Nutritional Healing’
(a wonderful resource!)
Think of mustard seeds as the secret to staying calm and collected. The spice's list of essential nutrients includes magnesium to relax your nerves and muscles, omega-3 fats to keep your brain functioning, and tryptophan to promote serotonin production and keep your spirits high.Eat this! Fold a tablespoon into a pot of mashed potatoes or toss with cauliflower before roasting.
From Eat This, Not That!
Try the 10-20-30 to improve your running economy.
Run at a very low speed for 30 seconds, then at moderate speed for 20,
then high speed for 10.
Repeat this pattern for 5 minutes then rest (walk) for 2 minutes.
Do 3 or 4 of these intervals.
A study from the University of Copenhagen determined that the 10-20-30 runners in the study had a VO2Max averaging 4% higher than those who just did long distance running, despite a reduction in training volume.
So give it a try! (after warming up, of course).
(Article from the IDEA Fitness Journal February 2013)
Mutual Supplementation: an essential dietary strategy that enables you to combine partial protein foods to make complementary proteins- proteins that supply adequate amounts of all the essential amino acids.
For example, pair BEANS with
- Brown rice, corn, seeds, nuts, or wheat
Pair BROWN RICE with
- Beans, nuts, seeds, or wheat.
7 Steps to Become a Morning Exerciser
Yes, it is possible!
All day you feel more accomplished and less stressed about fitting in a workout. I was the biggest self declared "night owl". then one day realized how much it would help my schedule to workout in the morning and so made the effort to do it. It has changed my life! Try it. Seriously.
"Impending deadlines, last-minute meetings, an impromptu dinner date. These are just a few of many schedule conflicts that keep you from fitting in your evening workout. It's a common problem with an obvious yet seemingly impossible solution: Work out in the morning!"
Great tips from SHAPE Magazine!
It only takes 15 minutes of exercise to improve your mood, according to a study in the Journal of Sports ad Exercise Psychology.
“Never say never, because limits, like fears, are often just an illusion.”
Charity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives.