Archive for the ‘Nutrition’ category

4 Foods to Eat For Strength Training

January 28th, 2012

Your fitness training routine will include exercises that you have put together after much thought. However, you need to put in equal thought into what you are eating for an all-rounded fitness-training schedule.

If you are undertaking strength-training exercises, protein is one nutrient you should include in abundance in your meals for muscle recovery. You need to choose high-quality protein and take it at appropriate times. It works along with carbohydrates and fats to keep your body working at its best.

You should have regular protein dosages throughout the day, especially after your workouts. Getting protein after strength training will restore muscle tissue that has been stressed during the workout.

We have put together a list of power foods that will provide you your required protein. These foods in most cases can even fulfill your protein needs without turning to supplements. As it is, nutritional experts say your body benefits more from a well-rounded wholesome diet plan than supplements.

1. Lean Beef

This is an ideal source of protein. You can include it in your meals in stir-fried form. A combo of lean beef with rice and vegetables makes for a scrumptious meal which is rich in carbohydrates, fiber and protein. This meal is perfect to have after workouts. 20-30 grams of this meal after exercise, is enough.

2. Eggs and egg whites

Eggs are one of the highest-quality protein sources available. They have all the necessary amino acids you need for healthy muscles. An omelet with summer vegetables along with whole-grain toast gives you 25 grams of protein and 15% of your daily fiber needs. For those of you who are keeping a watch on your cholesterol intake, you can use egg whites in this recipe or egg substitutes. » Read more: 4 Foods to Eat For Strength Training

What To Eat When Having High Cholesterol

January 19th, 2012

It is very important to keep cholesterol levels in check because high cholesterol is dangerous for your heart. Eating healthy and exercising can help you keep your cholesterol levels low in your blood. Also these habits can prevent the cholesterol levels to rise in the first place.

Reasons why a persons cholesterol levels are high
One of the most commons reasons of high cholesterol is being overweight. This is because overweight people usually eat very unhealthy foods. The only way to help yourself is to go on a serious diet and avoid everything that is bad for your, especially foods that are high in fat. If both of the parents are suffering from high cholesterol levels then its most likely that their child also has the same problem. So we can say that coronary diseases are hereditary.

The worst thing a human can do is smoke. It is traced back to so many diseases that it’s amazing that people still smoke. It also affects your cholesterol levels. Smoking reduces the good cholesterol in your body and therefore it won’t be sufficient enough to battle against the bad (LDL) cholesterol on your body.

Foods that lower cholesterol
One food that is proven to be very effective to lower your cholesterol is oats. Studies have shown that if you eat around 15 grams of soluble fibers a day, your cholesterol levels will reduce. One portion of oats have about 2 grams of soluble fibers. Whole grains are also full of soluble fibers, so it’s a good idea to switch from regular white bread to whole grain bread.

Another healthy food choice are beans. Beans are the choice for many people who also try to lose weight because they will make you feel full for a long time. Another food that is full of soluble fibers and is healthy to eat is eggplant. A great resource to reduce cholesterol levels immensely are nuts. Just by eating 20 grams of nuts per day you can lower your cholesterol by 5%.

Also the all mighty garlic helps you with this problem among many magical benefits that it has. The magical substance is called Allicin which helps fight fungi and bacteria. The best way to consume garlic is eating raw uncooked garlic. It also helps to improve the digestive system. » Read more: What To Eat When Having High Cholesterol