Eat These 7 Energy Foods, Increase Energy Levels

If you’re starting an exercise routine, perhaps you’re doing so because you feel tired all the time and want to improve energy levels. You may feel your mood shift as your energy levels rise and fall throughout your day. If your car was moody or unreliable, you would probably look into getting fixed or maybe even get a new car altogether. Well, the whole body transplant hasn’t been invented yet, so for now you’ll have to fix the body you got. Starting a regular exercise program is a step in the right direction towards increasing energy levels, but you need to change your fuel, first.

As a fitness professional, I recommend solid meals that consist of whole, nutrient-rich, energy foods to my clients. Most have told me it’s hard to make all that food, or eat that way. I understand this. Eating healthy isn’t always convenient. It isn’t always cheap. But hey, what’s the alternative. You have low energy and feel like crap in large part because you eat crap. If you want to increase your energy levels, lose weight, or get a better body, you must work to change your eating habits.

I recognize that many of you are faced with long commutes, longer workdays, and family obligations that make it difficult, if not impossible, to follow. Many busy professionals fall into the trap of not eating at all for long stretches of the day, breaking for fast food, and then topping up with a huge supper. Clearly, this isn’t the way you increase energy. In fact, eating habits like this increase stress, irritability, decrease energy, and impair the function of your immune system.
Make sure you read every word of this. Don’t skip to the end.

Before I get into what specific energy foods are great for boosting sagging energy levels, let’s start with the basics. If you’re screwing up basic healthy eating and fat loss principles, the specific energy boosting foods can’t help you.

Let’s examine the 5 basic energy increasing tips a bit closer:

1.

You should aim to eat 4-6 small meals per day. Spacing out your meals will help regulate your blood sugar and maintain good energy levels throughout the day.
2.

Avoid drinking your calories whenever possible. Drinking liquid sugar like the kind found in fizzy pop, juices, sodas, and booze is the last thing you need when you’re trying to lose fat and increase energy. Stick with water and green tea. Make sure you get at least 8 glasses per day.
3.

Fast food doesn’t equal fast energy. Grabbing high fat, high sodium foods made with low quality ingredients can increase your waistline and cholesterol, but not your energy levels.
4.

Eat 5 to 10 servings of fiber-rich fruits and vegetables. Your energy levels will increase and you’ll get more done in less time as a result.
5.

Eat healthy fats. Most North Americans consume way too may harmful saturated fats, and virtually eat almost no healthy fats. Good sources include fish, olive oil, raw almonds, just to name a few.

Take a half-hour each night to plan what you’re going to eat tomorrow. This is something that healthy people have in common. They don’t leave their nutrition to chance. Again, I know it’s not easy. I’m not going to stand here and tell you anything other than the truth. You might not want to hear it, but it doesn’t make it any less true. It's going to take time to clean, cut, and cook your own healthy food. It’s going to take effort to plan, shop, and prepare healthy meals.

But, you CAN do it.

And believe me, when you do, you’ll never feel like crawling under your desk at 3 o’clock for a nap, again. Okay, pep talk’s over. Now that you understand the basics, we can get a bit more specific. Certain foods have energy properties and nutrient profiles that help to increase alertness and energy.

Here’s my short list of the top 7 energy foods that you can eat to boost your energy levels:

1.

Blueberries. Blueberries help fight off urinary tract infections and contain tons of antioxidants with cancer fighting properties.
2.

Oranges. Oranges are an energy food that contains a valuable source of Vitamin C, increases iron absorption, and boost energy levels.
3.

Spinach. Popeye was no dummy. Green vegetables contain powerful cancer-fighting compounds.
4.

Salmon. This energy food is a top source of omega-3 essential fatty acids, and can help decrease your risk of heart disease and cancer. There is also some preliminary evidence that shows that fish oils can help increase fat loss.
5.

Almonds. Snacking on almonds between meals can help to decrease you appetite, helping you to maintain or lose weight. They are a healthy fat and a rich source of protein. Stick with raw almonds though. Most roasted almonds are cooked in hydrogenated oils.
6.

Olive Oil. Olive oil is a healthy monounsaturated fat that lowers bad cholesterol and increases heart-healthy good cholesterol. It should be in your kitchen.
7.

Green Tea. Green tea is another great source of powerful antioxidants. With less than half the calories of coffee, it’s also a better energy boosting choice.


Source: Dale Andrew, M.A., Fitness Professional

Goji Berry – Number 1 Superfood!

It may seem odd to start this list of superfoods with one you’ve likely never even heard of. But studies have shown that this little berry is one of the most nutritious and powerful foods in the world! Goji is the high-energy berry of a special Himalayan tree.

Harvested in the Himalayan, Goji berries taste like a vibrant blend of berries and chocolate. Hidden within its ruby pigment is the magic that makes it nature’s perfect energy fruit. Goji is packed full of antioxidants, amino acids and essential fatty acids. Although Goji may not be available in your local supermarket, you can find it in several health food and gourmet stores (often in juice form). A new product featuring the unsweetened pulp is now also available, and I highly recommend that you choose this form of Goji.

Goji pulp contains:

* A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
* A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.
* An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration.

The fatty acid content in Goji berries resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is particularly important because high insulin levels create an inflammatory state, and we know, inflammation causes aging.


Source: Dr. Shiroma

Hemp and Goji Berry Smoothie.... Mmmmm!

This is comfort food in a glass as well as being a great alternative for anyone missing the dairy ice-cold thick creamy milkshakes of their childhood.

•Cupful of hulled (shelled) hemp seeds (providing us with the most nutritionally complete source of 1st class protein there is)!
•¼ cup of sesame seeds (rich in the much needed calcium non veggies are always challenging us about)
•Handful of cashew nuts for that rich creamy taste
•1 frozen peeled banana (fibre and potassium)
•Couple of dried apricots (more fibre, Vits A, C & K, more calcium as well as iron) and or
•¼ of raisins (though high in natural sweetness, they are also full of antioxidants)
•¼ cup of goji berries (superfood – packed with more antioxidants)
•Splash of vanilla (just because I adore the smell)!
•Dash of cinnamon (optional)
•Distilled water to dilate to desired consistency.

Serve in a tall tumbler and sip slowly (straw optional), it is after all a complete meal!

Easily digestible, non toxic hemp seeds contain the perfect ratio of all the essential amino acids and essential fatty acids necessary to maintain healthy human life.

Goji berries (also known as Wolfberry) grown in various parts of Asia especially in the Himalayan regions are fairly rare. Dubbed the new superfood, they are rich in vitamins and good for the eyes.

Source: www.dawncampbellholistichealth.eu

Eat Lots Of Vegetables!

The best way to eat is lots of vegetables, a couple of fruits, some animal protein, an egg or two, some nuts and seeds, and plenty of healthy fat every day. I know there are so many schools of thought when it comes to the ideal diet. The last 20 years could not be any more confusing for the average person looking to lose some weight and eat healthy. After studying nutrition in school, then reading just about every best selling diet book that was published and finally using my experience working with a few hundred personal training clients over the years, I have concluded that eating whole natural foods are the way to go.

You have to eat a rainbow of colorful vegetables every day. Vegetables offer excellent nutritional value with minimal calories. Vegetables are my favorite source of carbohydrates. They provide steady energy, and are loaded with vitamins, minerals and antioxidants, while very low in calories. All vegetables are good for you but check out my list of the Top 10 Healthiest Vegetables.

Some of my best friends are vegetarians; however, and they will not agree with me but lean organic meats are a great way to get your protein. Lean cuts of red meat, chicken, pork, wild game, fish and whole eggs are all healthy ways to get your protein, iron and healthy fats. I’m not talking about eating a 16-ounce steak every night for dinner or a double bacon hamburger for lunch every day. What I’m talking about is four to six ounces of chicken, fish or meat per serving. Small servings of meat can go a long way to fill your protein requirements. Check out this article Do Athletes Need more Protein. It will give you an idea about how much protein you need even if you’re not an athlete.

Keep an eye on the amount of fat you are eating but don’t be overly concerned if you are at a healthy weight. Most of my calories come from the healthy fat in my diet, even though my diet compared to conventional wisdom is high in fat. I usually keep my body fat around 9% to 10%. My cholesterol is always good and I’m in my late forties. The only time I get into trouble is when I start eating too many grains or drinking beer. Most of the fat in your diet should be in the form of Omega 3’s and monounsaturated oils. Some saturated fats are ok as long as you don’t over do it. But at all cost avoid trans-fats that are found in processed food like cakes and cookies, and limit your intake of high omega-6 oils.

This Principle is all about avoiding processed foods and replacing them with whole natural foods. When you eat simple whole foods you can’t go wrong.

Source: Mike Cola, Personal Trainer

How to Get Rid of a Spare Tire

Getting rid of that spare tire around your waist isn't just a matter of feeling better about yourself physically. Excess weight at the midsection has been shown to lead to heart disease and diabetes. The stomach muscles also help support the lower back. But toning exercises alone won't improve the area, as spot reducing is ineffective without cardiovascular exercise and a proper diet.

Difficulty:
Moderately Challenging

Instructions


* 1 Start by evaluating your diet. Make sure you are eating at least five fruits and vegetables a day and that your diet has no more than 20 percent fat. Eat lean meats, look for cereals and breads that consist of whole grains and drink eight glasses of water a day to keep properly hydrated. Getting rid of a spare tire has to start with getting rid of excess weight, which can only be done by a proper, healthy diet.

* 2 Incorporate exercise into your daily life. In addition to planned exercise like biking, park at the far end of the lot when you go shopping and take the stairs instead of the elevator. Walk around while you're talking on the phone. Every step you take burns calories.

* 3 Decide what kind of cardiovascular/aerobic exercise you enjoy and stick to it. Biking, jogging, walking and aerobics classes are all excellent ways to elevate heart rate. Start with small, easily attainable goals, such as walking at a brisk pace for 10 minutes each day. Even modest exercise will help you to improve your overall fitness level and reaching that goal will encourage you to continue.

* 4 Learn exercises that work the three sections that make up the abdominal muscles: upper (just under your rib cage) lower (below your belly button) and the obliques (on the sides of your waist). The basic abdominal crunch is a good place to start. Be sure to isolate the set of muscles you're working on, keep your chin up (don't bring it to your chest with each crunch), keep your neck/head in line with your spine (don't pull your neck) and keep your elbows out to the sides.

* 5 Reward yourself for attaining small goals at first, but it's best not to do it with food. Do something to pamper yourself (like a manicure), buy a new book by your favorite author, or take in a game of your favorite sports team.



Source: eHow.com

Benefits of Glutamine: Fitness and Health Tips

Some of you haven't even heard of Gultamine before or didn't even know Glutamine was a word. Gluta-what?? Well even though you have no clue what Glutamine is, at least you now will know what the benefits are!

Glutamine isn't just used as a workout supplement. It's also used for:

* irritable bowel syndromes,
* ulcerative colitis,
* celiac disease,
* ulcers,
* leaky gut,
* speeds up the healing process and immune system.

Today I am want to continue to focus on Glutamine used as a weightlifters supplement choice for muscle building!


What are the benefits of Glutamine?

* Muscle growth
* prevents muscle break down
* improves immune system functions
* decreases illness
* decreases infections in endurance athletes
* maintains muscle mass
* prevents protein breakdown
* improves glycogen synthesis which increases muscle glycogen stores

I have found countless websites that state how Glutamine helps prevent you from getting sick. I beleive public gyms are one of the top places you can get sick from.

After you work out your Glutamine levels can be striped up to 50%. So instead of your body taking the Glutamine out of your muscles, you can replace your Glutamine from your pre and after work out shakes.

Source: awakeandliving.com

Best Fresh Tomato Pasta Recipe

Try this fresh tomato pasta recipe while tomatoes and basil are plentiful in the garden and farmer’s markets. It is a very simple recipe, going over the basics. It is so easy to make your own tomato sauce, and also much healthier than sauces in a can or jar.

There are lots of options for whole grain noodles now, like kamut or brown rice, and they are much more nutritious than a white pasta.

As you probably know, tomatoes are fruits, but they are served as a vegetable. They are in the same family as potatoes and peppers. They originated in South America and only became popular in North America in the last century.

Serves 2 for dinner.

Fresh Tomato Pasta Recipe Ingredients

* 1 tsp olive oil
* 1 diced onion
* 2 cloves minced garlic
* 4 diced tomatoes
* 1 Tbsp chopped fresh basil, or 2 tsp dried
* 1 Tbsp chopped fresh oregano, or 1 tsp dried
* pinch sea salt & pepper
* half a 454g (1lb) package of whole grain pasta

Fresh Tomato Pasta Recipe Directions:

1. Sauté the onions with a bit of olive oil in a large sauce pan on medium heat until translucent. Sauté the garlic next, until it softens.
2. Stir the tomatoes in, and then leave them to cook until they soften.
3. Stir in the basil, oregano, pepper and salt onto the tomatoes next, and leave the sauce on the heat at least another 10 minutes for the flavors to combine.
4. Cook the noodles by adding them to a pot of salted boiling water. If you are using brown rice or corn/maize pastas they cook a bit differently than wheat pastas. As the water hits the boil, add enough cool water to break the boil. Keep doing this until the pasta is cooked.
5. Assemble this simple, healthy meal by topping the pasta with tomato sauce, and garnish with fresh herbs.


Source: Heather Nauta is a registered holistic nutritionist who teaches you how to live a healthy vegan/vegetarian lifestyle, including how to get proper nutrition, enough protein, vitamin b12 and other minerals, and how to make an amazing variety of simple, fast healthy recipes that taste incredible for you and your family.