5 Super Foods That Will Change Your Life

When it comes to staying away from diseases and ailments, the first thing that people must focus on is their diet. A balanced diet can not only improve immunity to keep diseases at bay but also provide a host of other benefits such as weight loss, radiant skin and more. In the last couple of years, it has become quite common for people to try out certain nutritious foods that offer a wide range of benefits.

The top 5 super foods that you should include in your diet include the following:

Green Tea

Green tea is an amazing beverage with several benefits. Being an antioxidant, green tea helps in keeping the body fit by freeing the radicals out of the cells. This further helps in preventing cancer and clearing out the blood vessels, particularly in women. This is made possible because the antioxidants in green tea are flexible to clogs that cause heart problems.
In addition, some other benefits of the green tea include:

• Weight loss by burning the fat in our body
• Eye health improvement by preventing eye disorders
• Blood pressure regulation
• Low bone density treatment

Salmon

Salmon is one of the healthiest foods available today. It has several health benefits, some of which include the following:

• The Omega 3s present in salmon help in keeping the heart healthy
• Studies have proven that eating salmon on a regular basis can help in enhancing muscles and tissues in human body
• Salmon includes unsaturated, saturated as well as polyunsaturated fats which provides greater energy for the body
• Being a low calorie food, salmon also helps in losing weight

Whole wheat and grains

For those who prefer white carbs, choosing whole wheat is a healthier option. Since whole wheat and grains offer essential nutrients, they help in offering the following benefits:

• Reduce risks of heart diseases
• Lower cholesterol and blood pressure levels
• Blood glucose regulation
• Cancer prevention

Sweet potatoes

Sweet potatoes are rich in vitamin A and C, potassium and selenium. As a result, sweet potatoes help in purifying blood and also lowering weight. For the diabetic people, sweet potatoes can help in keeping the glycemic levels low. Moreover, sweet potatoes can help in boosting the immunity systems effectively.

Dark greens

Dark greens such as kale and spinach are rich in vitamins. These vegetables are rich in antioxidants which help in keeping the body fit and energized. Further, consuming dark greens can help in improving immunity because these foods include essential nutrients such as vitamins A, B, C and E. In addition, they are rich in magnesium, iron and more that keep the body in perfect shape at all times.

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Should I Eat Before or After I Workout?

There are several ways and reasons to exercise, but we all have one goal in mind and that is to get "fit". Now fit can mean anything from gaining muscle mass to slimming down, nevertheless we all have the same goal. No matter what fitness level you wish to achieve you have to eat, and to emphasize your fitness level, it is important to recognise what you eat before and after a workout.

A balanced mix of protein and carbohydrates are needed whether you are going to be doing a resistance or a cardio workout. The determining percentage of carbohydrates and protein you consume is whether or not you are doing cardio or resistance exercise and the intensity level that you plan to work at.

Your pre workout food intake should be anywhere between 1 and 2 hours before beginning. For a low intensity workout, you should keep your pre workout meal between 200-400 calories (this is just a guideline, seek a nutritionist to be sure). If you plan to exercise at a higher level of intensity, you should eat between 4,500 to 5,500 calories.

If you are doing strictly cardio you will be better off consuming more carbs than protein; something like 2/3 carbs to 1/3 protein. This will give you longer sustained energy from the extra carbs, with enough protein to keep your muscle from breaking down while you exercise.

Generally speaking you will need to consume approximately 1/3 carbs to 2/3 protein for strength training. The extra protein is to ensure that your muscle break down during exercise is kept to a minimal. Again, these are only guidelines, you should consult a nutritionist to see what will work best for you.

Eating after you exercise is just as important as your pre workout meal. Anytime you exercise it is important to eat even if you are not able to eat either before or after, it is still important to eat something. To get the best results there are many schools of thoughts as to what and when to eat before and after a workout. Just keep in mind that if you do not eat at all, once your body runs out of fuel to burn, it will start in on its own muscles.

With this in mind, if you are strength training without eating before or after, you will not see the results that you are looking for. Do you ever notice that marathon runners have a very slim physique? This is in large part due to the fact that they have very long rigorous training sessions that require a lot of energy, and when those energy supplies run out, the body turns on itself; which is why a marathon runner has very little body fat, but also very small muscles.

Once more these are only guidelines to give you an idea as to why diet is an important component to fitness. Because I am not a nutritionist, if you are looking to achieve the best results possible you should seek out a qualified nutritionist. Remember everyone has a unique body, and what works for someone else may not work for you.

I have over 40 years of personal experience in the health and fitness industry, and a website that is dedicated to much more. http://www.homefit4life.com

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For Superior Health and to Sleep More Efficiently, Here Is What to Eat and Not Eat

There has been quite a lot of research on the effect late night eating has on weight gain, and unfortunately there are conflicting views. There is a school of thought that says it doesn't matter when you consume fat, the body will deal with it the same, day or night. Other studies say that the time when you consume anything will have a great bearing on how your body processes it. They cite shift workers who eat at odd hours having a higher propensity to be overweight. Whatever argument you happen to adhere to, most of us eat something before bedtime, and what that is will have an important bearing on our weight.

So what will be some of the foods to first avoid at all costs, and then look toward for getting us through the long slumber? Some of the foods to avoid might actually be good for you, just not at that time.

1. Caffeine. Most people would not drink coffee before bedtime and expect to fall to sleep, but may be unaware that many foods, such as dark chocolate, have enough caffeine to keep you awake.

2. High fat foods. Foods heavy in oils and cheese will sit in the digestive tract while you are trying to sleep.

3. Nuts. Of course they're healthy, but their fiber can make digestion difficult, causing sleepless nights.

4. Ice cream. The sugar in ice cream, along with the sugar contained in any food like sweet cereals or candy, are not what you want in your system before going to bed.

5. Spicy foods. These foods by their nature can cause heartburn and stomach problems, plus they can instigate all sorts of issues as they cause endorphins to be released, making sleeping problematic.

6. Red meat. Because it takes the proteins and fat a long time to digest in red meat, it just will sit in your digestive tract, making sleep difficult.

By the way, healthy meal delivery plans have built-in snacks to account for those post-sleep hunger bouts. Now for some healthy late night snack options:

1. Popcorn. Fat-free microwave popcorn, or air-pop your own, and skip the butter. Instead experiment a little with spices, perhaps using a little cinnamon for sweetness, cayenne pepper for a little zest, or tangy lime powder. Let your imagination run wild, but use in moderation.

2. Fat free Greek yogurt. Fast becoming a popular wonder food, it is high in protein, low in sugar, and really fills you up. Add your favorite fruit.


3. Blueberries. A cup will give you vitamins, fiber and antioxidants. Top with a little light whipping cream.

4. Crackers. Instead of nuts, but healthy varieties such a low-fat rye, multigrain Wasa crackers, or several other healthy alternatives. Add a small slice of lean lunch meat or light cheese.

5. Lean meat on whole wheat bread. Just keep it to reasonable portion size.

6. Water. Lastly, and perhaps most importantly, water alleviates dehydration, which is one of the major reasons for hunger and cravings. Water and a little something else may be all you need.

A couple of final thoughts: it's a snack and not a meal, so keep it to less than 300 calories, and wait a minimum of one hour before heading to bed to give it some time to digest.

What you eat just prior to turning in for the night could determine just how well you sleep, and may have a bearing on your weight. A Meal Delivery Plan will take much of the guesswork out of the process, and our article Water Help You to Lose Weight points out the way to use water to control food intake. Rich Carroll is a writer and health advocate living in London.

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Some Suggestions to Eat More Fiber

In case you are serious about weight loss, you should definitely consider increasing your daily fiber intake.

Adding more fiber into your daily menu does not only help you keep your heart healthy and the blood cholesterol levels safe, but it's also a good way to increase the satiety you have between each meal.

People who are not eating enough fiber each day will often find that they will be hungrier between each meal they serve, so they will have a harder time reducing the calorie intake, thus weight loss will be significantly harder to achieve.

Below you have three suggestions so you can eat more fiber each day. Pay close attention to them, and see which one if not maybe all of them can be helpful.

Adding some frozen vegetables into soups

The first suggestion on our list would be to put some frozen vegetables in the soups you're preparing at home.
Frozen vegetables are perfect if you want to add bulk to your diet, however they don't significantly increase the calorie intake. I recommend tossing in some frozen broccoli, carrots, and some cauliflower about 2 or 3 minutes before you finish cooking the soup.

Put some berries in your protein shake

If you are like me, and you like to drink protein shakes (which are an excellent source of quality protein), then you might find it useful to toss in some berries in your usual protein shake.

Blackberries are incredibly rich in fiber so if you are able to add about half a cup in your protein shake, your daily fiber intake will definitely boost.

Another great benefit that berries have is that they are rich in antioxidants, so your body will be cleansed too.

Put some flax seeds into yogurt

I know your favorite snack is often a good old yogurt, but let's face it, it's not that rich in fiber. A good way to fix this problem would be to add a yogurt to a bowl of flax seeds. They are loaded with essential fatty acids which are a must for a good health.

But flax seeds provide other benefits too. They help you control the blood sugar levels, hence you won't suffer any energy crash after you eat a meal, which is often the case with so many foods available.

I hope by now you realize the importance of consuming more fiber each day and you find these tips useful. But don't forget, losing weight is not only about what you eat, it's also about what you do, so make sure you work out as often as possible.

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How to Maximize the Nutrition You Get From Your Fruits and Vegetables

I can remember so many times as a child my mother telling me that there was more nutrition in the "pot liquor" and in peels than is often found in the fruit or vegetable itself. By "pot liquor" I mean the nutrient rich vegetable broth after cooking them in some water. This is where the nutrition is really found.

Well, I just came across some tidbits that gives surprising information on five commonly used vegetable and fruits.

This article will explain how to get the maximum nutrition possible from your whole foods.

Celery tops

It's so funny because lately, I have been making lots of soup "from scratch" with celery. I often look at the stalks thinking that there most be more to get out on this veggie than only in the long pieces. Well, nutritionists confirm that there are five times more magnesium and calcium in the leaves than in the stalks. They are also chock full of vitamin C- and who doesn't need that vitamin this time of year? They are also full of antioxidants and anti-inflammatory compounds.

Suggested use: chop up the leaves with parsley and sprinkle on fish, chicken and other poultry. It also makes great garnishment in soup.

Orange Peel

It's interesting to find that orange peels have more fiber than the fruit. It also is high in flavonoids, an antioxidant with anticancer and anti-diabetic compounds. Studies have also shown that these nutrients may even lower LDL cholesterol (the bad one).


Suggested use: grate and use on vegetables. Also, they are great garnishing desserts, cakes, pies, etc.

Broccoli leaves

Broccoli leaves are high in vitamin A and indoles which are cancer fighting compounds. They can also be a little gassy, as most people probably are aware. But the nutrition it provides make the discomfort worth it.

Suggested use: stir fry in olive oil and season to taste.

Watermelon rind

This was a biggie with my mother. I believe southern tradition includes cooking the rinds. USDA studies show that the rind is high in citrulline, an amino acid that helps dilate blood vessels which improves circulation.


Suggested use: blend the rind with lime and add sugar. For the adventurous, add rum, gin or vodka.

Onions

The thin outer skin is high in quercetin, an anti-inflammatory which reduces blood pressure and prevent plaque build-up in blood vessels.

Suggested use: Simmer in soups, stews and for gravy. Discard the skin before serving.

Sherl Wilsher is a nurse who is dedicated to writing about natural health and beauty topics. As the numbers of folks is growing who are tired of the adverse effects of chemicals, preservatives and drugs on health, these individuals are looking for sources of reliable information in educating themselves on important health topics.

For more information on health and beauty, please visit: http://www.sherelynne.blogspot.com

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5 Essential Tips to Follow the Raw Food Diet for Weight Loss

The raw food diet has become popular lately as a weight loss method. However, there are a lot of people who are frightened away by just the name. 'Raw food diet seems to suggest a person munching on fruits, vegetables, leaves and shoots all day long, much like our vegetarian cousins from the animal kingdom. It feels primitive, severe and radical, and almost impossible to practice. However, rest assured that there is nothing primitive about the raw food diet,and there are several tips to help you follow it in a very practical manner, in order to achieve your weight loss objectives.

Phase In the Diet

If you think that you are just going to wake up one morning and begin your raw food diet for weight loss all of a sudden, it is not going to happen. You will simply frustrate and intimidate yourself out of your effort within days if not hours. Besides, your digestive system will not be prepared to handle this sudden change, and you may confront all kinds of digestive problems.

It is a much better idea to phase into the diet gradually. Start by including raw food snacks (nuts and fruits) into your diet, and substituting fruits for processed sweets, every time you have a sugar craving. At the same time, include raw foods into your meals, like a portion of salad with your dinner or a smoothie for breakfast.

As the next step, you could replace one cooked meal with a completely raw one everyday. It could be breakfast, lunch or dinner. And then, when your body is used to the feeling of raw food items, you can make your complete switch.

Not 100% Raw

Bear in mind that raw does not mean 100% raw. It is virtually impossible for anyone to practice a 100% raw food diet for weight loss. People who follow this diet plan, keep their diet about 75% raw. The rest 25% covers social occasions where cooked delicacies rule the roost, the occasional treat as well as certain regular exceptions.

Talking about exceptions, you may decide to include a certain 'extra' to your raw food diet for health reasons. There is nothing wrong in that. For instance, a lot of people continue to have soy milk to cover their protein needs.

A Lot More than Smoothies and Salads

If you thought that the raw food diet simply meant smoothies and salads, you will be surprised to find the amount of variety that can be achieved. Even with regular ingredients, people have come up with several remarkably creative recipes and alternatives for regular food items. As an example, you can easily make a 'nut milk' at home as well as 'raw cheese'.

Go Organic

This is a crucial tip, if you are going to be eating raw. After all, you don't want your body saturated with deadly commercial pesticides! With vegan and raw food diets becoming more popular, organic fruits and vegetables are not so difficult to get anymore.

Have a Time Plan

It is best to start with a 4-week raw food diet weight loss plan to begin with. See how you react, and how much success you achieve. Then you can begin another 4-week cycle, or extend your next period to a 6-12 week plan.

Bear in mind that the raw food diet is not the only healthy diet plan for weight loss. A lot of people find that it simply does not suit them or make them happy. If you are one of those, don't worry too much about it. Simply try other weight loss ideas!

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Baked Cod Fish Recipes Are Full of Nutrition

If you are looking for some delicious seafood recipes, you should probably start with baked cod. Cod is a flakey white fish this is packed with nutrients for the health conscious individual. These nutrients are recognized a good for the heart, blood and brain. It is also one of the most frequently seen fish in most restaurants across Europe and the United States.

Cod is a typical delicacy that comes from the icy waters of the North Atlantic regions and other frigid waters around Norway, Iceland and Canada. This icy water is what makes cod too good for you. They produce the type of fish oils that are known for being good for lowering cholesterol and other types of conditions. Recipes using this fish are going to be the best kind that you could feed your growing or otherwise grown family because it will lay down a foundation for a much healthier life.

You can take a look back into history and find that the Vikings spent a lot of time in the frigid waters that produce cod, and you can bet that they found them not only good for their bodies but filling to their stomachs as well. In fact, they consumed large quantities of cod on a daily basis. Their recipes were likely a bit different than the ones we know today. At times it is even certain that they ate this fish raw right from the water. It is also traditionally noted that fish was dried and then taken on journeys with them throughout the world.

These nomadic fishermen understood what it took to keep body and soul nourished, and today's recipes from that area of the world reflect that knowledge. However, it seems that in today's wild and wooly world, unlike that of yesterday, cod-fish are being threatened by too much harvesting. Restrictions are in place to help preserve this amazing food source for future generations.

What would we do when wishing to satisfy our needs for omega-3 fatty acids and vitamins A and D if these wholesome fish were to disappear? We might have to miss out on this mildly flavored fish that has served previous generations so well. Baked cod-fish recipes are one of the most outstanding of all baking fish. Anyone who has ever taken the time to fully appreciate this delectable fish understands that there are many different recipes that can render this a delightful treat for the family.

All it takes is to have basic baked cod recipes and understanding of the way seasonings change the flavor for even the novice cook to turn out a wonderfully flavorful dish that is sure to have guests and family turning to you ask asking "more please." You are encouraged to play around with ingredients and make your own special recipes for this highly nutritional fish.

Isabella Black is the lead author and editor the newest blog from Food is Fenomenal. Locally offering fantastic recipes and easy shortcuts for over three years. Try out our milder tilapia recipes.

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