HOW TO EAT LIKE AN ATHLETE

In this video, I’m going to be going over the optimal foods to improving your Athletic performance. Let’s watch!

 

 

There are 6 specific foods I want you to include in your diet to help improve your recovery time and help increase the fuel your body has to increase your energy levels.

1.) Coconut oil
– Coconut oil is great because it has a high heat threshold and contains medium chain fatty acids that your body can burn for energy for endurance events.download

2.) Superseeds
-Superseeds like chia seeds are known as warrior food. Chia is your highest plant based source of protein, it’s high in fiber, and omega 3 fatty acid, which is also excellent for increasing athletic performance.

3.) Collagen
-Foods like Bone Broth can improve your joints, improve detoxification, and heal your gut.

4.) Protein
– Protein like grass-fed beef, which is high in iron and vitamin B12, improve your athletic performance.

5.) Berries
-Berries are extremely high in antioxidants, which support recovery for athletes.

6.) Vegetables
-Vegetables can help alkalize your body, which ultimately support recovery. Cruciferous vegetables, like kale and collard greens, are extremely high in vitamins, minerals, and chlorophyll. They reduce the acid in your body and improve your overall recovery time.

Tip: Right before your workout, I recommend consuming some carbohydrates and a small amount of protein.
After your workout, I would recommend consuming a superhuman shake with grass-fed whey.

Try these nutrition tips and I’m confident that you will have a fast recovery and improve your overall athletic performance.

GOOD NUTRITION ACCORDING TO AGE AND GENDER

Special post for people who are curious on what kind of nutrition foods to feed individuals with different classes of age and gender. Let’s review!

BABIES

Food provides the energy and nutrients that babies need to be healthy. For a baby, breast milk is best. It has all the necessary vitamins and minerals. Infant formulas are available for babies whose mothers are not able or decide not to breastfeed.

Infants usually start eating solid foods between 4 and 6 months of age. Check with your health care provider for the best time for your baby to start. If you introduce one new food at a time, you will be able to identify any foods that cause allergies in your baby. Some foods to stay away from include

  • Eggs
  • Honey
  • Peanuts (including peanut butter)
  • Other tree nuts

TEENAGERS

Yes! The old saying ‘you are what you eat’ has a lot of truth to it. Eating a balance of good foods, coupled with regular physical activity,
will help you:
  • Feel great
  • Function at your full potential
  • Maintain a healthy weight
Eating well doesn’t have to mean eating flavourless foods. It’s about getting the balance right. Eating regularly and eating a mix of foods from all the food groups will help you get the fuel and nutrients your body needs.
It’s also a good idea to watch the amount of foods you are eating which are high in fat and sugar such as take aways, cakes, biscuits, chips and soft drinks. Often they are full of kilojoules (or calories) but low in useful nutrients. It’s still okay to eat these foods occasionally – just try to keep the balance in favor of foods from the five food groups.

ADULTS/ELDERLY ADULTS

For older adults, the benefits of adopting a healthy diet include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. But healthy eating doesn’t have to be about dieting and sacrifice. Whatever your age, eating well should be all about fresh, tasty food, creativity in the kitchen, and eating with friends and family.

Here is the simple breakdown:

Fruit – Focus on whole fruits rather than juices for more fiber and vitamins and aim for at least 2 to 3 servings each day. Break the apple and banana rut and go for color-rich pickings like berries or melons.

Veggies – Color is your credo in this category. Choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as orange and yellow vegetables, such as carrots, squash, and yams. Try for 2 to 3 cups or more of veggies every day.

Calcium – Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.

Grains – Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fiber. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Older adults need 6-7 ounces of grains each day (one ounce is about 1 slice of whole grain bread).

Protein – Adults over 50 without kidney disease or diabetes need about 1 to 1.5 grams per kilogram (2.2lbs) of bodyweight. This translates to 68 to 102g of high-quality protein per day for a person weighing 150 lbs. (0.5 g of protein per lb. of body weight is close enough). Try to divide your protein intake equally among meals. It’s important to vary your sources of protein instead of relying on just red meat, including more fish, beans, peas, eggs, nuts, seeds, milk and cheese in your diet.

MALE

Males of all ages can benefit from eating a balanced and varied diet, getting enough calcium, avoiding high fat and sugar content (like fast food), drinking six 8-ounce glasses of water, and exercising daily. However, if you are worried about your personal nutrition or weight, talk with your doctor about your concerns. There are many diets and supplements that can be dangerous to your health. Although everyone is encouraged to eat five or more servings of fruits and vegetables a day, men should actually be shooting for nine!

Unfortunately, most men are in danger of not eating enough of this important food group.

Men aren’t eating enough fruits and vegetables.

  • Men eat only about 4 1/2 servings of fruits and vegetables a day on average.
  • Only 4 percent of men say they eat the nine servings of fruits and vegetables a day as recommended as part of an active lifestyle.

Men aren’t aware of the benefits.

  • Men are significantly less likely than women to recognize the health benefits of fruits and vegetables, such as their role in reducing the risk of many cancers, heart disease, high blood pressure, and diabetes.

Why eat fruits and vegetables?

  • Fruits and vegetables provide vitamins, minerals, and fiber your body needs.
  • They are packed with hundreds of disease-fighting phytochemicals – natural substances that work as a team to protect good health.
  • Pills and supplements cannot provide all these nutrients together.
  • Different color fruits and vegetables all contain an array of disease-fighting phytochemicals that work together with vitamins and minerals to protect our health. Although everyone were advised to eat vegetables everyday, men especially, needs to eat a variety of colorful fruits and vegetables everyday.

FEMALE

A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

  • Focus on whole, plant-based foods. Diets such as the Mediterranean diet that emphasize fruits and vegetables, seafood, and healthy fats can help control your weight and reduce your risk for certain diseases. Carotenoid-rich fruits and veggies, such as tomatoes, carrots, sweet potatoes, melons, and peppers, may even reduce your risk for breast cancer. Add leafy green vegetables and a variety of whole grains, beans, and other legumes to give you filling fiber and keep you going throughout the day. Try to find organic, minimally processed, or locally grown foods whenever possible and make these foods the mainstay of your diet.
  • Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. Dairy products are high in calcium and recent evidence suggests that consuming whole-fat dairy can also have beneficial effects on weight control. Consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens as well.
  • Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
  • Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis and postmenopausal breast cancer. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Both alcohol and caffeine can also worsen PMS and menopause symptoms and adversely affect fertility. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.
  • Cut down on sugar. Sugars that are not found naturally in foods contribute zero nutrients but lots of calories to your diet. Naturally occurring sugars are found in products containing milk (lactose) and fruit (fructose), while added sugars can be found in the most unexpected foods, often hidden in the ingredients list as agave nectar, cane crystals, corn sweetener, crystalline fructose, dextrose, evaporated cane juice, high-fructose corn syrup, invert sugar, maltose, malt syrup, and more.

Source: http://www.helpguide.org // http://www.nutrition.gov

 

 

FOOD PYRAMID

A food pyramid or diet pyramid is a pyramid-shaped diagram representing the optimal number of servings to be eaten each day from each of the basic food groups.[1]

The first food pyramid was published in Sweden in 1974. The food pyramid introduced by the United States Department of Agriculture in the year 1992 was called the “Food Guide Pyramid”. It was updated in 2005 and then replaced by MyPlate in 2011.

Vegetables

A vegetable is a part of a plant consumed by humans that is generally savory but is not sweet. A vegetable is not considered a grain, fruit,nut, spice, or herb. For example, the stem, root, flower, etc., may be eaten as vegetables. Vegetables contain many vitamins and minerals; however, different vegetables contain different spreads, so it is important to eat a wide variety of types. For example, green vegetables typically contain vitamin A, dark orange and dark green vegetables contain vitaC, and vegetables like broccoli and related plants contain iron and calcium. Vegetables are very low in fats and calories, but ingredients added in preparation can often add these.

Grains

Grains are small, hard, dry seeds, with or without attached hulls or fruit layers, harvested for human or animal consumption. Agronomists also call the plants producing such seeds “grain crops”. The two main types of commercial grain crops are cereals such aswheat and rye, and legumes such as beans and soybeans. Ubiquity of grain as a food source encouraged use of the term to describe other particles with volume or mass similar to an individual seed.

After being harvested, dry grains are more durable than other staple foods such as starchy fruits (plantains, breadfruit, etc.) and tubers(sweet potatoes, cassava, and more). This durability has made grains well suited to industrial agriculture, since they can be mechanically harvested, transported by rail or ship, stored for long periods in silos, and milled for flour or pressed for oil. Thus, major global commodity markets exist for canola, maize, rice, soybeans, wheat, and other grains but not for tubers, vegetables, or other crops.

Fruits

In terms of food (rather than botany), fruits are the sweet-tasting seed-bearing parts of plants, or occasionally sweet parts of plants which do not bear seeds. These include apples, oranges, grapes, bananas, etc. Fruits are low in calories and fat and are a source of natural sugars, fiber and vitamins. Processing fruits when canning or making into juices may add sugars and remove nutrients. The fruit food group is sometimes combined with the vegetable food group. Note that a massive number of different plant species produce seed pods which are considered fruits in botany, and there are a number of botanical fruits which are conventionally not considered fruits in cuisine because they lack the characteristic sweet taste, e.g., tomatoes or avocados.

Oils

The food pyramid advises that fats be consumed sparingly. Butter and oils are examples of fats. Healthy sources of fat can be found in fish, nuts, and certain fruits and vegetables, such as avocados.

Dairy

Dairy products are produced from the milk of mammals, usually but not exclusively cattle. They include milk, yogurt and cheese. Milk and its derivative products are a rich source of dietary calcium and also provide protein, phosphorus, vitamin A, and vitamin D. However, many dairy products are high in saturated fat and cholesterol compared to vegetables, fruits and whole grains, which is why skimmed products are available as an alternative. Historically, adults were recommended to consume three cups of dairy products per day. More recently, evidence is mounting that dairy products have greater levels of negative effects on health than previously thought and confer fewer benefits. For example, recent research has shown that dairy products are not related to stronger bones or less fractures.

Meat and beans

Meat is the tissue – usually muscle – of an animal consumed by humans. Since most parts of many animals are edible, there is a vast variety of meats. Meat is a major source ofprotein, as well as iron, zinc, and vitamin B12. Meats, poultry, and fish include beef, chicken, pork, salmon, tuna, shrimp, and eggs.

The meat group is one of the major compacted food groups in the food guide pyramid. Many of the same nutrients found in meat can also be found in foods like eggs, dry beans, and nuts, such foods are typically placed in the same category as meats, as meat alternatives. These include tofu, products that resemble meat or fish but are made with soy,eggs, and cheeses. For those who do not consume meat or animal products (see Vegetarianism, veganism and Taboo food and drink), meat analogs, tofu, beans, lentils, chick peas, nuts and other high-protein vegetables are also included in this group. The food guide pyramid suggests that adults eat 2–3 servings per day. One serving of meat is 4 oz (110 g), about the size of a deck of cards.

 

Food Pyramid

COOK! COOK! COOK!

Cooking healthy food is a way for you to start living nutritionally. Here are some amazing menus that could help you in some way. Check it out!

1. NUTRITIOUS OATMEAL

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Hot oatmeal on a cold morning is a breakfast necessity. It’s also a great way to stay full until lunch and an excellent source of soluble fiber, the kind that helps keep your cholesterol levels down. You can make it on the stove, in the microwave, or in a slow-cooker. In warm weather, you can make overnight oats in the fridge without lifting a finger. Get lots more smart oatmeal tips here.

2. EASY-LAZY STIR FRY

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Stir-fry is what you make when you want something hot, healthy, and quick. It shouldn’t be complicated. Stir-fries are great with lean meats or tofu. (Tofu takes a little bit more time because you have to press out all the excess moisture, but it’s a healthy and inexpensive substitute for meat, and can be really delicious if you get it nice and crispy.) Whatever you decide to throw in, the basic idea is the same: Sear the protein, sauté the vegetables over high heat, and add sauce at the end. Serve over brown rice or by itself.

Check out these recipes for chicken, tofu, and lean beef stir-fries. You don’t need to follow them exactly, but the techniques will work with a variety of vegetables and add-ons.

3. HEALTH-FULL PASTA

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Don’t believe anyone who tells you pasta can’t be healthy. It can. And those who deny themselves the joy of pasta do not live their greatest lives. First, use whole wheat pasta because like brown rice, it has more nutrients and fiber. Second, add PLENTY of vegetables and some healthy protein. Third, limit your sources of saturated fats like cream, butter, cheese, and fatty meat.

Try this Whole Wheat Rigatoni with Roasted Vegetables and Pine Nuts, or EVEN this Linguine with Shrimp, Olives, and Sun-Dried Tomatoes. Try making this fusilli with roasted broccoli and cauliflower with whole wheat noodles, half the pasta and cheese, and twice the veggies. As much as possible, use olive oil as your choice of oil. Much better than using cooking oil!

4. DELLY BAKED FISH OR BROILED FISH

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You’ve probably heard it a hundred times: Fish is really good for you. It’s high in protein but also low in fat, making it an excellent alternative to chicken or red meat. White-fleshed fish like tilapia is especially low in fat, while oily fish like salmon is extra high in Omega-3’s. However, some fish are higher in mercury than others, and a lot of species are at risk due to overfishing. The National Resources Defense Council has information here to help you make the best choice when you’re buying.

Even when choosing fish isn’t easy, cooking it can always be super-simple. One of the easiest and healthiest ways is to bake it in parchment paper, but broiling is another easy option for when you want something quick and crispy. For a quick, easy marinade, try mixing oil, soy sauce, garlic, mustard and scallions, with proportions according to taste. (The more mustard, the spicier, the more soy saucer the saltier, etc.) It will work on basically everything.

5. WELL-BALANCED FRUIT SALAD

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There are tons of ways to make a great fruit salad, but it takes a little bit more thought than just throwing a bunch of fruit in a bowl and hoping for the best. First, you need good fruit. Choose what’s in season. Second, be mindful of the fruit combinations — more is not necessarily better. Third, add a simple but delicious dressing. A fail-safe dressing formula: citrus juice + fresh herb + honey or syrup.

6. LOW-SUGAR CHOCOLATE PUDDING

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Chocolate. Is. Amazing. Don’t deprive yourself, just learn to enjoy in ways that are healthier than a Snickers bar. Chocolate pudding is the perfect solution, because there are so many ways to make it (secretly) good for you. Try this chocolate avocado pudding when you don’t have a lot of time, these chocolate mousse cups if you’re looking to trick someone (or yourself) into eating tofu, or a chia seed and date chocolate pudding if you’re looking for something a little funky.

Make yourself free and pampered your body with such amazing nutrition foods. Fulfill your body needs by making some of the healthy food!

Source: http://www.buzzfeed.com

WHAT TO EAT?

What to Eat! Basic Nutrition & Health.

The video above tell us what true healthy food we should take in our daily life.What to EAT! Basic Nutrition, Weight Loss, Healthy Diet, Best Foods | Health Coach Tips.

Corrina discusses the three main reasons why nutrition can be so confusing. It’s easy to be overwhelmed by all the different diets, diet pills, conflicting health information, etc. These simple tips will help you make sense of nutrition info and take control of your health.

Corrina the Health Coach shares her tips to help you avoid the worst Foods, so you know What NOT to EAT!! This video answers what to EAT- healthy foods for weight loss, energy, stress relief and much more!! How to have a Healthy Diet and choose healthy foods to replace the fast food and junk food.

 

HOW CAN YOU GET YOUR KIDS TO EAT MORE FRUITS AND VEGETABLES?

We all should be eating at least five fruits and vegetables a day.  But it may be challenging to get kids to eat fruits and vegetables.  One of my daughters had to be coaxed to eat grapes, she didn’t like feel of biting into them.  Another daughter, didn’t like tomatoes, they were to be avoided at all costs.  She would eat spaghetti sauce but not with chunks of tomato. Every kid has likes and dislikes.   A good tip sheet from CDC is Encourage Kids to Eat More Fruits and Veggies.  So what are their suggestions for encouraging kids to get their 5 A Day?

  1. Keep fruits visible – have a bowl of fruit on the counter, put cut up fruit and vegetables in small bags in the refrigerator to pack with a lunch or grab as a snack.
  2. Fruits and Veggies at Every Meal – MyPlate shows half the plate should be fruit and vegetables.   Have them as side dishes, add vegetables to soup, to entrees.  Top off a yogurt with fresh fruit, put some sliced fresh fruit on cereal, frozen fruit is always good in smoothie.
  3. Be an example – let your kid see you eating more fruits and vegetables.  Let them see you snack on fruit, bring sliced vegetables like carrots in your lunch.  Carrots and hummus is a good snack.  Let them see you order salads, vegetable sides at restaurants.
  4. Let your kids choose – at the grocery store, let them choose a fruit or vegetable to try, let them choose a vegetable as a side for dinner.
  5.  Make it fun – make sandwiches with faces of fruit or vegetables, cut up the fruit into fun shapes.
  6. Vary the texture – some kids like smooth foods, others crunchy
  7. Try, try again – it can take a number of tries to get a kid to enjoy or even try something new.  Keep trying.
  8. Offer old with new – serve kids a fruit or veggie you know they like with a new fruit or new vegetable.  Encourage them to take at least one bite.
  9. Challenge your kids and the family to eat 5 A Day.  Reward each kid with a sticker on the calendar if they met their 5 A Day goal.
  10. Encourage others – friends, family to offer fruits and vegetables to your kids.

 

For more ideas on getting your kids to eat more fruits go to: Tips to help you eat fruits and for vegetables – visit Tips to help you eat vegetables.

For ideas on how to make fruits and veggies fun, visit Animal Snacks – Fruit and Vegetable Creations

 

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BANANA CATERPILLAR

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PEAR BEAR

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GRAPEFRUIT OWL

 

Sources:  Encourage Kids to Eat More Fruits and Veggies, Tips to help you eat fruits, Tips to help you eat vegetables, Animal Snacks – Fruit and Vegetable Creations,  Image source:  Animal Snacks – Fruit and Vegetable Creations

WHAT’S BEST : DIET VS EATING HEALTHY

So why are fewer people going on weight loss diets? One reason, some experts say, may be that they have learned from past mistakes.

Diet books, low-calorie, fat-free, and sugar-free foods abound, but don’t appear to be making a dent in obesity statistics. Many dieters have been lured over and over again by promises of fast weight loss from the latest diet schemes, only to regain the lost weight — and then some — as soon as they go off the diet.

The truth is that if your weight loss plan is not sustainable for the long term, it’s not worth following!

Another reason, say experts, may simply be that dieters are waiting for the next diet craze – the Atkins Diet or South Beach Diet of the moment.

There’s no single, super-popular diet right now, says Cindy Moore, MS, RD, nutrition director for the Cleveland Clinic. “Even when the hot diet bursts onto the scene, just reading it is no guarantee you will lose weight,” she adds.

Still another reason, some say, is that, with two out of three Americans overweight, overweight is fast becoming the new “normal.” When your friends and family are overweight, your own extra pounds can seem less important.

Indeed, a 2007 study in The New England Journal of Medicine found that people tend to follow suit when their friends and family members become overweight, and likewise when they lose weight.

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Trends like the “slow food” movement, an interest in organic foods and in eating foods grown closer to home (being a “locavore”) are further shifting the momentum away from foods to avoid to foods to enjoy.

“If you shop at farmers markets, you are going to be buying natural food, not junk food,” says Moore.

K. Dunn Gifford, president of the Oldways Preservation Trust, a food issues think tank, says high-quality food is just more satisfying.

“We need to reduce our tendency toward over abundance and realize less food can be more satisfying when you choose foods with intense flavors and taste,” Gifford says.

It can be a lot easier and more motivating to focus on what you can eat instead of what you should avoid, experts say.

A study published in The American Journal of Clinical Nutrition in 2007 reported that obese women who avoided high-fat foods and focused on eating more fruits and vegetables lost 20% more weight that those who only avoided high-fat foods.

So what exactly should you be adding to your diet? Go for more plant foods and whole, unprocessed foods that are rich in nutrients and naturally lower in fat, salt, and sugar, experts say.

Nancy Rodriguez, PhD, RD, a nutrition researcher at the University of Connecticut, says eating lean or low-fat protein at every meal will fill you up and make you less likely to overeat. Likewise, foods like whole grains, fruits, and vegetables — high in fiber and water content — are low in calories and help you feel full.

Source: http://www.webmd.com/diet

 

 

DID YOU KNOW?

Nutrition in general is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism.

A healthy diet includes preparation of food and storage methods that preserve nutrients from oxidation, heat or leaching, and that reduce risk of food-born illnesses.

A perfect meals for a day should include a great amount of balanced nutrient; carbohydrate, vegetables & fruits, milk, fats and proteins. In that way, you could lead a healthy lifestyle; no disease and healthy & fit body or even getting a desired body size.

 

downloadHealthy food portion 🙂

There are thoughts, diet is a better way of getting a desired body size. But don’t you know, with having a healthy nutritional foods while accomplishing diet plan, you can have both desired body size and always keep out body in a healthy state? Stay tune for our next posts for more info!