5 Foods to Eat to Super Charge Your Workout

Are you a someone who’s constantly at the gym, or do you prefer to get your exercise at home? Regardless of your method, there are 5 foods to eat to super charge your workout to make sure you’re making the most of it. Sure you may want to skip calories, but if you want to be able to out smash your goals, you’re going to need some good food to help bulk you up. Carbohydrates are essential for a rocking work out, while protein will help build muscle.

    1. Bananas
      The Australian Institute of Sport calls bananas nature’s power bar. They’re chock full of digestible carbohydrates, which is what is metabolized into energy for our body.
    2. Oats
      Oats are recommended by tons of personal trainers, simply because they’re very high in fiber. Fiber provides a steady, slow release of more carbohydrates. Again, the fuel necessary for our bodies.
    3. Another high carb food is fruit
      Again, providing the necessary fuel for an awesome workout without being too exhausted afterward.

greek yogurt cup 5 Foods to Eat to Super Charge Your Workout

 

  1. Greek Yogurt.
    This is where you start to hear the age old “Proteins are great for pre-workouts” argument. While this is true, it’s not true in the sense that some people claim. Protein metabolizes too slowly to have a benefit on your pre-workout game. However, proteins are slowly released after consuming them. The high-quality protein that is packed into Greek yogurt is great for an ongoing buildup of muscle after the work out. Eating it just before your work out is the best way to pack on the muscle.
  2. Apple wedges and almond butter
    Apples are loaded with healthy sugar for a good energy boost just before your workout. You won’t have the dreaded sugar crash afterwards. If you want to add an even better taste to the apples, spread some almond butter on the apples and enjoy them that way. Almond butter diminishes hunger and spikes energy too.

A work out routine is hard enough. You shouldn’t have to struggle to find foods that help you reach your goals. The 5 foods to eat to super charge your workout that we’ve shared here are a good start for you to put together your own pre-workout regimen. Are there any foods on this list that you’ve tried yourself? Are there any foods that aren’t on here that you think we should add? Let us know in the comments.

 

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Fruits and Veggies with Fewer Carbs

If you are on a low carb diet, you might think that green juice is off the table. The good news is – this isn’t true! While you do limit your fruits and eat less veggies than being on other types of diets, there are definitely some product that you can use for a green juice, that will also be lower in carbs and sugar. Here are some different options with fewer carbs available to you to make a healthy, detox green juice with dark leafy greens, broccoli, and some berries known for having less carbs. Have fun making your diet-appropriate green juice that is filled with vitamins!

Fruits and Veggies with Fewer Carbs

Broccoli

For quite some time now, people everywhere have been using broccoli as a great base for their healthy meals. This is because broccoli is packed with many useful and life affirming nutrients. Many of nutrients provide the body with the fuel and building blocks that it needs to keep the human body running at an efficient level. It is also a prominent feature of many low carb diets because of it; slow carb count. Add a protein to a meal with broccoli, and you’ll be sure to have all that you need to have a healthy day.

Spinach

Spinach is a great source of iron and other nutrients. This leafy vegetable is great as a side or as a main course in meals, and it can quickly be added to a healthy drink that can help you to have more focused and proper digestion. It also contains a lot of calcium and vitamin K to help the body maintain healthy bone density.


Blueberries

Have you ever tried blueberries? If you haven’t, then you are certainly missing out. Blueberries are heavy antioxidants, and can add a really nice sweet flavor to any dessert or drink. They are low in carbs, while leaving a lasting impression that you’ll love. You can also freeze them for a tasty snack! Another option is to use strawberries or raspberries, which have even less carbs than blueberries.

Apple

Apples are one of the world’s most popular fruit next to the all-powerful banana. These fleshy fruits are low carbs and provide a long list of benefits that aid in daily body functions. They are high in fiber and help the body to physically rid the body of waste build up. They can also help get rid of toxins by attracting the undesirable particles to them and being deposited in the small intestine for excretion.

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How Eating More Plants Can Help Improve Brain Health

While most people would pay more attention to visible problems such as obesity and acne, it makes them overlook some important aspects of their body too. One of these is brain health, which is arguably the most important organ of your body. Thus, keeping it in good shape is paramount by eating good food such as plants, fish, nuts and dairy products. Today, however, we’ll be discussing how eating more plants can help improve your brain health. Read on to find out:

How Eating More Plants Can Help Improve Your Brain Health

How Eating More Plants Can Help Improve Your Brain Health

  1. Preventing Nerve Damage:
    Nerve damage serves as one of the starting points of the onset of Alzheimer’s disease. There are many plants that help in limiting this damage and thus preventing this disease from ever affecting you. Certain flavonoid-rich plants have also been shown to contribute to creation of new nerve cells, thereby increasing your memory.
  2. Reducing Anxiety:
    Anxiety may not be life-threatening as other brain disorders, but it is quite harmful as it hampers your ability to carry out the simplest possible tasks on a day-to-day basis. Many plants, especially when infused into tea, will reduce stress and anxiety and will also help in getting proper sleep, which can potentially solve a lot of problems as well.
  3. Less Stress:
    Stress is one of the most common problems and is also quite harmful if left untreated. Sure, it’s nothing that popping an aspirin won’t fix, but those medicines won’t be good for your body in the long run. Instead, trying out plants that are known to alleviate pain and stress such as cloves will have the same effect sans any compromises.

    how to eat healthy produce

  4. Improved Memory:
    Memory retention becomes important as you head on to your twilight years as the chance of being affected by Alzheimer’s is quite high. Having plants, or plant essential oils that are known to improve memory can help that. A few examples include but are not limited to sage, wasabi and parsley.
  5. Better Learning:
    A bit of science 101: Your body is made out of cells, and so is your brain. The information that you gather from your surroundings is delivered to your brain through brain cells which contain axons and dendrites that basically take in the information. There are some amazing plants such as wasabi that can actually lead to the creation of these nerve cell extensions!

The best part about this is that you can enjoy these benefits to your brain through multiple sources as there are many plants that provide these benefits. Speaking of benefits, which of these was the one that you liked the most? Be sure to share your thoughts with us on How Eating More Plants Can Help Improve Your Brain Health in the comments below!

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What Are Chia Seeds?

Chia seeds! They are one of the growing health trends out there, but what are they? We all know about the Chia Pets that were huge in the not so distant past, but did you know that chia seeds are edible? That they are one of the healthiest additives around? Chia seeds come from a plant called Salvia Hispanica which in recent years has become a popular plant that is grown commercially for the sale of Chia Seeds.

what are chia seeds

Chia seeds are able to be found near the lentils or in the health food section of your local grocery store. If your store does not carry them, you can also purchase them online.

The seeds can absorb up to twelve times their size. Those little seeds that you find in the store get pretty large when you let them sit in water, or cook them with a liquid. The main health benefits of chia seeds are that they are packed full of omega-3s and they are high in fat content, the good fat that is! There are many ways to consume chia seeds, and how you choose to do so is up to you, but we will go over a few ideas.

Smoothies taste great! But do they ever leave you not feeling so full? Next time you make a smoothie you can add in a small amount of the seeds. A half of a teaspoon is plenty! The seeds will absorb the liquid and expand both in the smoothie and in your stomach (that’s why you shouldn’t put too many in!) which in turn will make you feel fuller longer.

chia pudding

Granola Bars

Chia seeds work similarly to flax seeds when it comes to adding them into other food. You could add them into any dish really, you just want to be sure that when cooking with them that you let them soak for a few hours before actually using them or they may be quite hard to chew. Granola bars are one of the popular recipes that they can be added into.

As a season or additive

Many people like using the seeds in salads, dressings, casserole dishes and other alike foods. They make a great seasoning. When using them in dishes always be sure to follow the above advice with soaking them so that you aren’t crunching chia seeds with every bite that you take.

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6 Superfoods You Should Be Eating NOW

With so many healthy options out there, it’s hard to determine what you should be eating to get the most out of your meals.  Filling you up with a lot of vitamins and nutrients and also keeping you full until the next meal can be a challenge.  Here are just 6 of some superfoods out there that you should be buying and eating right now.

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6 Superfoods You Should Be Eating Now

Salmon. 

Whether you bake It, pan saute it, or grill it, salmon is packed with omega-3 fatty acids that are essential for your everyday diet.  The seasonings are endless, but simple salt and pepper and a squeeze of fresh lemon juice or a sprinkle of dry dill seed makes a great meal.

Broccoli. 

Fresh or frozen, this superfood is just that…super!  Vitamins K, C, and lots of B make broccoli an awesome side dish or it’s also perfect raw on a fresh summer salad.

Here are a few of my favorite broccoli recipes:

Tomatoes.

With tons of vitamins such as Vitamin C, E, and biotin to name a few, tomatoes whether fresh or canned makes them not only a superfood, but they can be used in so many recipes.

Here are a few of my favorite tomatoes recipes:

Natural oats. 

Low in cholesterol and high in fiber and protein, natural rolled oats are great to add to your diet. Make a homemade batch of oatmeal and add nuts, raisins, honey, and sprinkle of cinnamon for a healthy breakfast or snack.

Here are a few of my favorite oats recipes:

Kale. 

Kale is the new spinach.  Sauteed or tossed in salads, it is loaded with vitamins and dietary fiber. Kale is a must try leafy green so try baking the leaves to make a crispy kale chip snack.

Here is one of my favorite kale recipes:

Blueberries.

Super high in antioxidants, eating blueberries in everything from oatmeal, fruit salads, and in everyday cereals can help reduce age related conditions.  Their natural sweetness is an added bonus when served with low fat ice cream or frozen yogurt.

Here are a few of my favorite blueberry recipes:

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