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!

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 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…)

November 21, 2017 by Heather

How to Build Muscle Naturally

Let’s face it. Deep down inside we all want to look super fit! Lean and mean, and built like a machine! And there is no shortage at all for magazines, products, and supplements all promising us that six-pack we so desperately want!

Anyone can build muscle naturally without using any help from steroids. All it takes a whole lot of commitment, effort, discipline, along with a heavy dose of determination!

Most people envision their body transformation taking shape from a combination of weight-loss and muscle gain.

But how is it done exactly? (more…)