April 5, 2018 by Heather

3 “Super Seeds” to Add to Your Diet

There are seeds, and then there are Super Seeds! Tiny nutrient powerhouses that are packed with goodness promoting a range of health benefits. Sadly, seeds don’t often get enough attention compared to other superfoods. But as the saying goes “good things come in small sizes,” and in this case, it sure does.
Here is a list of 3 top seeds that are well worth adding to your pantry.

Chia Seeds

One of the most popular seeds today is chia seed. Originally grown in Mexico, the word chia in the Mayan Language means “strength.” The Aztec warriors ate chia seeds on a daily basis to give them high energy and endurance for running long distances or during battle.

Chia seeds promote healthy skin, support the heart and digestive system, and help build strong muscles and bones. They contain essential fatty acids, magnesium, niacin, Vitamins A, B, E, and D, and are a rich source of antioxidants.

One of the best things about Chia seeds is that they are a complete protein containing all the essential amino acids your body needs. They make a good post-workout drink when added to your smoothie helping to reduce inflammation and to aid in muscle repair and recovery.

Hemp Seeds

Many people are too scared to touch hemp seed or hemp oil because of their name. Yes, it is part of the cannabis family, but no, it will not get you high, only healthy strong!

The only thing Hemp seeds are high in is protein. They are also abundant in minerals and omega 3 essential fatty acids. Hemp seeds can be eaten raw or soaked and are generally easy on the digestive system. They contain high amounts of vitamin E, which have been recommended to athletes to prevent oxidative damage caused by endurance exercises. You’ll also find plenty of magnesium, calcium, iron, zinc, and sulfur.

Sunflower Seeds

While sunflower seeds don’t sound as fancy as hemp seed or chia seed, they made the list as they’re one of the most common seed variety found around the world. Like most seeds and nuts, sunflower seeds provide a healthy source of essential fatty acids, more specifically linoleic acid.

Sunflower seeds are very high in vitamin E, folate, thiamine, vitamin B6, phosphorous, selenium, and copper. They also contain higher amounts of phytosterols, which have been known to lower blood cholesterol levels.

Including Them In your Diet

Munching on a few nuts and seeds for a power snack during the day is a great healthy option and will provide you with energy, protein and plenty of minerals and vitamins.

You can sprinkle them on your morning cereal, toss them into a crunchy salad for lunch, or whip up into your smoothie or shake. Chia seeds make a wonderful morning pudding, just soak a couple of spoons overnight in a bowl of milk, coconut milk, juice, or yogurt!

March 4, 2018 by Heather

How to Beat the Bloat

It’s not uncommon to wake up in the morning with the flattest tum and sculpted waistline, only to find yourself looking like you’re 3 months pregnant by the evening. And the timing of our bloated belly couldn’t come at a worse time as that is usually the social time of the day when we’re trying to slip into a little party dress and head out for the night!

Not only does abdominal bloating look bad in that little number we’re trying to put on, but it also brings with it a lot of physical discomforts. The good news is that research suggests this common problem is a condition that is easy to avoid.

What Causes Bloating?

It is a common myth that bloating in the stomach for a healthy adult comes from fluid accumulation. Temporary bloating is caused by intestinal gas and is something that most people have from time to time. Some chronic cases of chronic bloating are caused by a medical condition such as liver or heart disease.

And no matter how many sit-ups or crunches we try to do during the day, it’s not going to force our tummy to go down. A lot of it has to do with our eating habits and lack of physical activity.

Here are a few basic causes:

Constipation

Not enough exercise and too little fiber or fluids can lead to constipation, which in turn is responsible for bloating and stomach discomfort. If you’ve made an effort to up your intake of fiber but are still constipated and suffering from a bloated belly, then it’s probably because you’re not balancing it out with enough fluids.

Carbonated Drinks

Fizzy drinks are not only full of sugar (even the diet ones) but they can also cause gas to get trapped inside your belly. If a flavored drink is what you’re looking for, try adding a slice of lime, lemon, or cucumber to water instead of a fizzy drink.

Too Much Sodium

Processed food has barely any fiber and is loaded with sodium, which causes bloating. Always eat fresh by preparing meals yourself with plenty of whole foods, and when looking for frozen or canned foods, choose items that say’s “low sodium” totally no more than 1,500-2,000 mg of sodium per day.

What You Can Do to Ease the Symptom of Bloating

If you often find yourself bloated even when taken every precaution such as, limiting sodium, avoiding fizzy drinks, eating plenty of fiber and drinking plenty of water – there are still a few things you can do to ease the bloat.

Some studies suggest taking anti-bloating teas and foods to help fight bloating. This includes peppermint tea, ginger tea, fennel tea, hibiscus tea, lemon tea or chamomile tea to name just a few.

Studies also that eating plenty of gut loving foods such as probiotics found in yogurt or fermented foods can keep the stomach happy. Adding parsley and fresh mint to your food helps as well, and tastes great, too!

February 6, 2018 by Heather

How much Protein is Enough?

We all know the importance of eating protein. It’s an essential nutrient as it’s made up of amino acids, which are the building blocks of our tendons, muscles, blood vessels, skin, hair and nails. It also plays a significant role in the production of enzymes and hormones.

How much protein we need to consume per day in a healthy diet is a rather controversial subject at the moment as some people believe more is better. It’s become a hyper-focus part of our diet between athletes, and non-athletes.
But is more better? And is it possible to eat too much?

How Much Protein Do I need?

The recommended daily allowance for most people is about 0.8 grams of protein per kilogram of body weight. This brings it to about 46 grams for women about 56 grams for men. Contrary to what most people think, bodybuilders don’t require that much more than the normal recommended amount.

If you’re worried about whether you’re getting enough protein in your diet don’t, as most people in America have no problem getting enough of this macronutrient.
In fact, research has shown that most Americans eat as much as 100 grams of protein per day, which is roughly around twice the recommended amount. Vegan or vegetarians can get to about 60 to 80 grams on a simple plant-based diet.

6 Animal Protein Sources

Grass-fed beef contains 28 grams of protein per 4 oz. serving
1 Chicken breast contains 53 grams of protein
Turkey breast contains 24 grams of protein per 85 grams
1 cup of Tuna contains 39 grams of protein
Salmon contains 19 grams of protein per 85 grams
Eggs contain 6.4 grams of protein per 1 large egg

6 Plant Protein Sources

1 cup of Quinoa contains 8 grams of protein
1 Tbsp. of Hemp Seeds contains 5.3 grams of protein
½ cup of oats contains 13 grams of protein
Pumpkin seeds contain 5 grams of protein per 28 grams
1 cup of broccoli contains 6.8 grams of protein
1 cup of spinach contains .9 grams of protein

Eating Too Much

Depending on your activity level, consuming a large chicken in one single meal doesn’t mean that your body is going to absorb it all. In fact, research shows that overconsumption of protein can actually lead to weight-gain as the body stores the excess/unused into fat.

Very few people don’t get enough protein in their diet and are unaware of the long-term risks of consuming too much, such as kidney damage, elevated blood sugar, loss of bone minerals (etc.)

It’s best to just have a well-balanced diet adding small amounts of protein with each meal. I have put together incredible meal plans where your macros (protein, fat, carbs) are calculated for you according to your stats and your goals!

December 19, 2017 by Heather

The Benefits of Vitamin C

This is the time of the year when the common cold and cough starts to make its round. Many people turn to Vitamin C to help fight off sickness or to keep from getting sick in the first place.

Vitamin C is a water-soluble vitamin that plays a vital role in maintaining the health of our body’s connective tissue. It also acts as an antioxidant. Our body is not capable of producing it on its own, and unfortunately, it can’t store it on its own either so it is important to eat a healthy diet with plenty of vegetables and fruits.

What Vitamin C can do For Your Health?
Some of the first discoveries of just how important Vitamin C is to our health would be around the time of the scurvy epidemic. This deadly disease would kill thousands of sailors in the Royal Navy.

A Scottish surgeon in the Royal Navy, James Lind, discovered a simple antidote. He would give the soldiers a daily dose of lemon juice, which helped cure and prevents this avoidable disease. This ritual was so effective that it later became a routine practice in the British Navy.

While history has proven the positive cure of scurvy through the use of this potent nutrient, today, Vitamin C remains necessary for a number of other important health benefits.

Some of these benefits include protection of immune system deficiencies, cardiovascular disease, and to prevent the early signs of aging on the skin. It’s also been known to prevent bruising, swollen gums, dry and splitting hair, nosebleeds, gingivitis, swollen joints, and possible weight gain.

Vitamin C and Respiratory Health
Italy is one of the largest producers of Kiwi fruit worldwide. A study was done in Northern Italy between children that were 6-7 years old. They wanted to see how effective Kiwi fruit was for respiratory health and how it offered protection to the lungs through its antioxidant properties.

Their study showed that children who consumed more kiwi fruit on a daily basis were less likely to experience respiratory problems such as wheezing, night coughing, and sneezing.

Best Sources of Natural Vitamin C
Without a doubt, the best source of Vitamin C would be naturally sourced from fruits and vegetables. Sadly, most people don’t consume their required servings of fruits and vegetables on a consistent basis, which is why taking a supplement, is safe and effective.

The foods richest in Vitamin C are mainly citrus fruits, kiwis, tomatoes, red peppers, strawberries, tomatoes, broccoli, pomegranate, raspberries, pineapples, dark leafy greens, sweet potatoes, cauliflower, and brussel sprouts.

December 12, 2017 by Heather

What Are Macronutrients, and How Does The Body Use Them?

If you’re busy hitting the gym but not gaining the muscle you’re looking to get, you may not be getting enough protein. Or if you’re lacking in energy to exercise you’re probably not eating enough carbs in your diet. Most people tend to focus on counting calories when they are trying to lose or gain weight, or just to maintain a healthy weight.

Of course, controlling your diet and paying attention to calories in and calories out is important, but what we really should be paying attention to is macronutrient intake. On the other hand, if you’re trying to lose weight but not seeing any change, you may be getting too many macros.

Important Nutrients

There are two types of nutrients; macronutrients and micronutrients, and they are both essential in a well-balanced diet as they keep the body strong and healthy.

Macronutrients are nutrients that you need in large quantities, such as, protein, fats, carbohydrates, and essentially provide your body with energy, muscle growth, and repair.

Micronutrients are the vitamins and minerals that your body needs in order to carry out daily functions. They are essential to the production of hormones, enzymes, and anything that the body needs to produce on its own.

Both macronutrients and micronutrients play an important part in the health of our body, you could say they’re “joined at the hip,” as macronutrients supply our body with energy, and micronutrients help us utilize that energy.

How Does our Body Use Macronutrients?

A good healthy diet consists of plenty of carbs, some protein, and then some fat. Let’s break down macros and see how the body uses them.

Carbohydrates – 4 calories per 1g
Carbs are your body’s main source of energy. They can be found in things like pasta, potatoes, vegetables, and bread.

A good rule of thumb when choosing your carbs is to find whole grains and anything that gives you slow-burning energy. What you want to avoid are empty carbs such as sugar or anything that is highly processed.

Protein – 4 calories per 1g
As you can see, both protein and carbohydrates contain the same number of calories per gram. Many people choose to do a low-carb diet because they think that carbs make them fat. But remember that each macro provides our body with something different and carbs are very important. Protein is necessary for growth and repair, and for packing on muscles. They can be found in meat, eggs, and dairy, as well as in plant-based sources such as quinoa, legumes, and nuts.

Fats – 9 calories per 1g
Fat gets a bad rap for an obvious cause; however, bad fats must not be confused with healthy fats that are essential for our general health, and to keep our body functioning at its best. Healthy fats can be found in olive oil, nuts, fish, avocados, and seed oils.

In Conclusion
There is a general assumption that carbs and fat are bad, and protein is good, but this is not the case as each is important in a well-balanced diet, and the body requires all three.

The number of macros you need in your diet depends on your personal goals. Eating too much of anything can have a negative effect on your health and your fitness goals, and can cause you to gain weight, even protein. Check out the Beachbody On Demand app for structured fitness and nutrition plans where the macros are balanced for you – making it easy for you to achieve your fitness goals!

December 5, 2017 by Heather

How to Avoid Over-Indulging During the Holiday Season

The festive season is a time to sit back and enjoy family, food, and celebrations. It’s one of those times of the year when we feel we’re allowed to indulge just a little. It is the holiday season after all! But between gift shopping, food planning, and visiting family, the whole process can get a little stressful, to say the least, and we often find ourselves stuffing our face and overindulging a little more than we anticipated. (more…)

November 28, 2017 by Heather

The Healthiest Ways to Cook Your Vegetables

We all know just how important it is to get plenty of fruit and vegetables into our diet, but what some people don’t know is how to properly prepare them. A lot of people typically boil their vegetables lifeless, this does nothing for the taste buds, and most importantly has taken a very nutritious piece of food and turned it into something with hardly anything left but a little bit of fiber.

Cooking them the wrong way can destroy their water-soluble vitamins such as Vitamin B and C. Minerals such as calcium, magnesium, iron, zinc, phosphorus, and potassium can also decline as much as 70%. (more…)