Perfect Post-Workout Smoothies

 Sip and Recover

You've pounded the pavement, held your poses, pedaled up that last hill, and lunged until you felt the burn. Now, it’s time to refuel: “Your workout’s not complete until you eat,” says Seattle dietitian Emily Edison, RD, CSSD. Smoothies are the perfect snack to turn to after working up a sweat: Easy to make and digest, they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and antioxidants that fight inflammation and cell damage.

To blend the perfect one, aim for 15 to 20 grams of protein. The rest should be carbs, and don't forget a small amount of fat, Edison advises.

(You don't have to be a scientist to figure this out—just take a look at more smoothie recipes here to get an idea of the ratios to aim for.) Start with a foundation of greens or other veggies, then add fruit, a protein source (plain yogurt, silken tofu, or whey protein powder), and a liquid, such as coconut water, juice, or almond milk. Blend with ice and nutritious extras—such as chia seeds, turmeric, or ginger.

Drink up within 30 to 60 minutes after exercise to swiftly restore energy stores and repair muscle damage, says Simin Levinson, RD, CSSD, of Arizona State University. Here's 5 tasty blends you’ll want to try and see link below for more if you enjoy these!  All recipes serve 1. Blend ingredients til smooth.

Mango-Go-Go
Orange fruits and veggies offer heaps of nutrients called carotenoids, which repair the cell damage that happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through perspiration.

2 cup spinach
1 cup frozen mango
½ cup baby carrots
½ cup coconut water
¼ cup orange juice
2 satsuma or mandarin oranges, peeled
½ cup plain yogurt

Cran-Beet Crusher
Not only do beets ease inflammation, but studies show they improve blood flow and stamina, which boosts endurance. And superfood kale lives up to the hype, providing a whole range of vitamins and minerals that amplify the heart-disease and cancer-fighting power of your workout.

1 cup silken tofu
½ cup fresh or frozen cranberries
½ med beet (raw or roasted)
1 small peeled Persian cucumber or ½ medium cucumber
1 celery stalk
1 cup kale
1 orange or a half-cup fresh squeezed orange juice
2 tsp raw honey

Berry Blast Protein Smoothie
Low-fat milk supplies protein and carbs, while the frozen banana provides potassium and carbs to refuel your muscles, says Mitzi Dulan, RD. And you'll get a hit of powerful antioxidants and fiber from the mixed berries.

1 scoop (1.6 oz) vanilla soy protein
8 oz low-fat milk
½ frozen banana
¾ cup frozen mixed berries

Eat Your Wheaties
Far superior to cold cereal, this blend includes wheat germ, rich in folic acid to aid cell growth and development. Don’t fear the spinach—you won’t even taste it, and it helps prevent iron deficiency, common among female athletes.

2 cup spinach
1 cup frozen peaches
½ cup fresh banana
½ cup raw zucchini
¾ cup coconut water
½ cup plain yogurt
2 Tbsp Wheat germ

Powerhouse Pumpkin
Canned pumpkin is loaded with vitamin A, which protects against the cell damage that occurs during exercise. Avocados are high in monounsaturated fat—specifically oleic acid—which is been linked to reduction in inflammation.

½ cup canned pure pumpkin, frozen in ice cube tray
7 oz 2% Greek-style yogurt
½ cup water
¼ avocado
2 Tbsp ground flaxseed
1 Tbsp maple syrup
½ tsp pumpkin pie spice

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The Benefits of Greek Yogurt and Why It Deserves to Be Called a Superfood

There's a lot more going on with Greek yogurt than just using it to fill up your morning parfait or smoothie bowl.

The word "superfood" gets thrown around a lot these days, but Greek yogurt definitely qualifies. Here's why nutritionists and protein fiends alike have fallen head-over-heels for yogurt's creamier, tarter cousin.

It's more nutritious than regular yogurt.

Yogurt gets its "Greek" label when it has been strained to get rid of whey, which is the liquid that's left over after the curdling process. Without whey, yogurt takes on a thicker, creamier consistency with a higher concentration of protein and good-for-your-gut probiotics (another bonus: less sugar). Dannon Light & Fit Greek yogurt, for instance, has 22 grams of protein and 9 grams of sugar in a one-cup serving, which trumps the 7 grams of protein and 13 grams of sugar in the same amount of the brand's regular nonfat vanilla yogurt. That high protein count is one of the benefits of Greek yogurt for vegetarians.

It helps you feel fuller, longer.

Digging into Greek yogurt as an afternoon snack can reduce hunger pangs and keep you from feeling ready for dinner when it's only 5 p.m., finds a study published in the journal Appetite. Study participants snacked on Greek yogurt with varying amounts of protein three hours after lunch for three days straight. The group that ate yogurt with the highest amount of protein (24 grams per serving) reported feeling fuller and didn't feel hungry enough for dinner until almost an hour later than the group who ate lower-protein yogurt.

Fat-free versions offer about the same nutrients as full-fat options, but only a fraction of the calories.

While nutritionists may warn you against fat-free and reduced-fat foods, as they often amp up their sugars to make up for lack of flavor from the fat, Greek yogurt is an exception. If you're watching your calorie intake, reach for Greek yogurt with 0 percent fat. It generally has a comparable amount of protein, sugar, probiotics, and calcium, but usually just a fraction of the calories. You might have to sacrifice a bit of the thick consistency, though. Full-fat versions tend to be denser than those that are low in fat or fat-free, according to a study published in the Journal of Dairy Science.

It keeps your digestive system running smoothly.

You can thank the probiotics for that. The beneficial microorganisms are naturally found in Greek yogurt and have been shown to keep your tummy happy by easing lactose intolerance, constipation, diarrhea, and IBS. Yogurt also helps more serious gut issues like Chron's disease and ulcerative colitis. Search for the phrase "live and active bacteria cultures" in the ingredient list or look for the National Yogurt Association's Live & Active Cultures seal, which means the product has at least 100 million live cultures per gram (which is a good thing). Probiotics aside, there are plenty additional benefits of Greek yogurt. Check out 10 more of them here.

It can help keep your weight in check.

A 2012 study published in the journal Annals of Epidemiology tracked the diets, weight, and waist circumferences of more than 3,000 people and found that while everyone's weight and waists increased over time, those who ate yogurt tended to stay trimmer than those who avoided it.

There are some imitators out there.

The ingredient list on a real Greek yogurt might look complicated because of the hard-to-pronounce probiotics, but it should generally be short and include just milk and the bacteria names. Some brands try to side-step the straining process and just throw in a bunch of thickening ingredients instead. If you're looking for real Greek yogurt made the traditional way, beware of fakes that have ingredients lists that include things like pectin, cornstarch, and xanthan gum.

It can be used as a healthy substitute in recipes or enjoyed on its own.

You might not be a fan of the tangy, slightly sour taste of plain Greek yogurt, but that's exactly what makes it a seamless substitute for condiments like sour cream and mayo. Add a dollop of Greek yogurt to soup or chili, or use it to create a healthy but creamy dressing or dip. (You'll see just how versatile it is as a cooking ingredient in these 10 yogurt-based recipes.) Greek yogurt also adds a creamy protein punch to your smoothie.  Or you could eat it solo and spoon natural sweeteners like honey or berries on top for a healthy treat that tastes surprisingly decadent.

Some studies suggest too much high-fat dairy can threaten your health.

A 2013 study from Kaiser Permanente researchers found high-fat dairy could negatively affect breast cancer patients, likely because dairy products contain high amounts of estrogen. The study followed breast cancer patients for an average of 12 years and found those who ate one or more servings of high-fat dairy (such as yogurt, milk, ice cream, or cheese) a day had a 64 percent higher chance of dying from any cause. Low-fat versions, however, appear to be OK.

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The Health Benefits of Bananas

I LOVE BANANAS! Particularly in the morning.....they are my go-to energy source to eat before an early morning run, they add sweetness and texture to porridge and you can still use the overripe ones to make the best banana loaf, which toasted in the mornings is delicious.  So....this weekend...

All hail the humble banana!

You can eat it raw or mixed in your favorite smoothie. You can enjoy your own homemade peanut butter-banana sandwich, banana bread, or banana muffins. The possibilities are plentiful.



Plus, bananas:

• Can be found at your grocery store all year long
• Are easily stored
• Come in their own yellow carrying case when you’re on the go
• All that -- and they’re really good for you.

What a Banana Gives You

The right amount of carbs: Like all fruits, bananas have carbs. But not so many that folks with diabetes can’t enjoy them. If you have diabetes, you can enjoy half a banana when you need a snack.

They also won’t blow up a low-carb diet. A medium one gives you about 27 grams.

A Feast of Fiber: It’s no secret that the right amount of fiber in your diet is good for you. An average-size banana gives you 3 grams of it. That’s about 10% of what you need each day. That boost can help keep your bowels working at their best. It can also help keep your cholesterol and blood pressure in check, and help ease inflammation.

In general, foods that are high in fiber make you feel full without extra calories. That also makes them a good choice if you want to shed a few pounds.

Powerful Potassium: This mineral is a big player in heart health. Potassium-rich foods help manage your blood pressure because they help you get rid of more sodium when you pee. Potassium also relaxes the walls of your blood vessels, which helps lower your BP.
What’s more, potassium:

- May lower your risk of stroke
- Can help keep your bones healthy as you age
- Helps your muscles work better

But if you have kidney problems, too much potassium isn’t good for you. Check with your doctor to see how much you should have.

A Happier Belly: It seems bananas are good for your tummy, too.

The yellow fruit is a source of prebiotics. Those are carbs you don’t digest, but they’re a food source for the more-popular probiotics. Those are the good bacteria found in your gut.

There’s also evidence that probiotics can help with the annoying diarrhea people get after they take some antibiotics.

They can also help:

Improve yeast and urinary tract infections
Treat some gastrointestinal infections
Ease irritable bowel syndrome
Lessen lactose intolerance
Work on some allergy symptoms
Probiotics may even help make colds and the flu less severe.

More Reasons to Go Bananas

Bananas contain several other vitamins.

A medium one will give you a good chunk of the vitamin B6 you should get each day. It also helps with metabolism. And it plays an important role in brain development during pregnancy and infancy, as well as immune system health.

While citrus fruits like oranges are vitamin C giants, bananas also have it. One gives you about 10 milligrams. You should shoot for between 75 to 90 milligrams per day. So your morning banana can get you well on your way.

Vitamin C helps protect us from the damage caused by something called free radicals. Those are reactions in our body to the food we eat, cigarette smoke, pesticides, and other potentially harmful things.

Vitamin C also helps our immune system work better and can help you heal better.

Research suggest that bananas can also help you recover from strenuous workouts. One study says male cyclists who had a banana before pedaling went quicker and had a faster recovery than those who just drank water.

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The Benefits of Almond Milk

Switching from cow's milk has become a bit of trend over the last few years.  I made the switch to almond milk having heard of it's benefits a year or so ago and really do love it!  I've seen improvements with my skin (texture and brightness) and also a reduction in bloating. I tend to buy  it in the supermarket but know it's easy to make your own too.  Below are more of its benefits and reasons to consider making the switch.

You can make almond milk by blending almonds with water and then removing the solids from the mixture. You can also make it by adding water to almond butter. Almond milk has a nutty yet pleasant flavor with texture quite similar to regular milk. One of many benefits of almond milk is that it is suitable for vegans.

Benefits of Almond Milk

You can include almond milk in your diet to enjoy many interesting benefits. It is quite safe for people who are intolerant to dairy. Here are some other reasons to include almond milk in your diet.

It Regulates Blood Pressure

By including almond milk in your diet, you will be able to regular your blood pressure in a much better way. You can drink it even when you are intolerant to dairy products. Vitamin D, phosphorus, and other minerals help your veins contract and expand freely to ensure proper blood circulation. You may develop hypertension if something causes blockage within the veins, and regular intake of almond milk will prevent it.

It Strengthens Muscles

One of many benefits of almond milk is that it helps build muscles. You need to eat a balanced diet with foods that contain more of essential vitamins and minerals. You can riboflavin from almond milk, which I actually a form of vitamin B. It works with iron in the body to promote muscle strength and growth. Moreover, you also get a good amount of protein from almond milk, which is essential for muscle building. It is equally beneficial for your skin and other organs in the body.

It Improves Kidney Health

You may develop kidney problems when you have too much of certain minerals such as potassium and calcium in the body. You do not have to worry about it when drinking almond milk because it contains a limited amount of potassium and phosphorous. If you already have kidney problems, you may already be avoiding food rich in potassium and phosphorus. Both soy products and dairy products are packed with these minerals, which is why you can always replace those products with almond milk. It provides you with important nutrients found in milk without making your kidney problems worse. You can also consume almond milk when you are allergic to soy or dairy products.

It Improves Vision

Vitamin A is essential for healthy eyes and almond milk provides you with enough of this vitamin along with many others. With an increase in the usage of smartphones, computers, and tablets in homes and offices, more and more people are now suffering from vision problems. One simple solution is to include almond milk in your diet and provide your body with Vitamin A to keep your eyes healthy.

It Strengthens Bones

The presence of calcium is the reason why almond milk is good for your bones. Your body needs calcium for various functions, and not just for keeping your teeth and bones healthy. It is equally important for nerve function, blood clotting, and a normal heartbeat. You can provide your body with calcium simply by including almond milk in your diet. It will strengthen your bones and lower your risk of osteoporosis. A single serving of almond milk provides you with 30% of your recommended daily intake of calcium, and when you consume it with other foods that also contain vitamin D, it becomes easier for your body to absorb more calcium.

It Keeps Your Skin Healthy

One of many benefits of almond milk is that it helps keep your skin healthy. Vitamin E is essential for healthy skin and you get a good amount of this vitamin from almond milk. Almond milk is a good choice also because it contains antioxidants that eliminate free radicals from your body and help repair damaged skin. The good thing is that you can get a good dose of these vitamins whether you opt for the almond milk processed at home or processed commercially. It is also possible to use almond milk as a powerful skin cleansing lotion.

It Improves Cardiovascular Health

When you opt for dairy products or dairy milk, you will be getting several vitamins and minerals but you will also be getting loads of saturated fat and cholesterol. Excessive intake of saturated fat can increase your risk of cardiovascular disease. Almond milk is a better choice because it does not contain any cholesterol or saturated fat. It provides you with omega3 fatty acids, which are actually good for your heart and prevent hypertension. You can certainly opt for skim milk, but almond milk will still be a better option.

It Boosts Your Immune System

Usually fortified with vitamins E, D, and A, regular intake of almond milk can actually help improve your immunity. You do not get vitamin D from cow's milk, and there may not be enough of other vitamins either. Therefore, almond milk is a superior choice when your goal is to boost your immune system.

It Helps Manage Weight

If you drink a cup of whole milk, you will be consuming 146 calories. You will still get 122 calories if you opt for 2% milk. You get only 60 calories when you opt for the same serving of almond milk. Interestingly, it is even better than skim milk because the same serving contains 86 calories. By replacing whole milk with almond milk, you will certainly be able to cut calories without having to sacrifice the amount of vitamins and minerals. If you continue to slash calories, you will be able to lose weight more effectively.


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How To Stay Healthy During the Easter Holidays

The Easter holidays are now in full swing in the UK and the shops are filled with all manner of oval-shaped, chocolate temptations to test our willpower and lead us away from our regular healthy eating and fitness routines!  Whether you are staying home or heading away for the holidays, don't let all your resolutions and effort go out the window.  Follow these simple tips from Personal Trainer, Geoff Sa Joe, sharing tips on how to keep the bulge off during the Easter holidays.

With so many holidays upon us, most people tend to take quite a bit of time off to recharge for the remainder of the year. 

Just because you’ve planned for a holiday, does not mean that your regular fitness and eating regime needs to go out the window. In fact, it’s during these times that your commitment to a healthy lifestyle will be tested. 

It’s scary how easy it is to develop bad habits like skipping gym sessions and eating badly. Do it for two weeks and it can easily turn into four weeks, so don’t fall into that trap.

So what can you do if you are away on holiday:

1. Utilise the hotel’s gym - should it have one, at least twice a week.

2. Body weight exercises: Squats, lunges, push-ups, planks, burpees can be done anywhere! It just needs a bit of commitment! A simple 20min bodyweight workout can do wonders as a maintenance plan during the holidays. This will keep you in shape, so that when getting back into your gym routine it will not feel like you’re starting from scratch (which can be very demotivating).

3. Get your workout done first thing in the morning: During the day you’ll have all sorts of fun activities planned after which you will not feel like going for a workout.

4. Any form of exercise is great, so make it fun: You are more likely to do it if it’s fun! Running, yoga or pilates - it does not necessarily have to be resistance training. 

5. Try to stick to your regular eating regime: Three main meals with healthy snacks in-between. Healthy snacks – protein snacks, nuts, yoghurt, fruit. These are great to nibble on whilst out and about, keeping you fueled during the day. 

6. Realistically, you are likely to eat poorly: Try to keep it down to one bad meal a day - minimize the damage!

7. Keep your alcohol in-take down to a minimum: Especially if you are not used to drinking alcohol. Go for drinks like dry white/red wine, vodka, rum, brandy and gin. The problem is what do you mix it with as sweet mixers are very high in calories? Try diet soda or tonic, light cranberry or orange juice, light lemonade, lemon or lime juice. 

Basically, moderate the bad eating & alcohol in-take and maintain some form of exercise routine. By doing this, getting back into your regular fitness and eating routine will not be a problem at all AND your body will love you for it! 

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Do You Have to Be Antisocial to Lose Weight?

We all know how tough it is trying to lose weight, or even maintain weight, with the type of hectic social schedules that most people (certainly those with a busy job and friends!) are faced with.  It's impossible! That dream of a healthy lifestyle goes out the window and overeating, too much drinking and weight gain slowly slip back into your life.  Ever tried mindful eating?  Read on for some guidance on how this can help in the battle against the bulge!

When it comes to weight loss, friends and restaurants can lead to overeating. Do you have to choose between keeping the pounds off and hanging out with friends?

Picture your last meal at a restaurant with friends.

Plates loaded with delicious food.

People laughing and telling stories.

Wine glasses filled and refilled over the course of the meal.

A good time, right?

Sure. But researchers say there’s a downside to all that social revelry, especially if you are trying to lose weight, or even just keep off the pounds.

New research has found that the urge to overeat is strongest when you are dining with others in social situations, especially when out at a restaurant.

“The biggest source of temptation is when people are in restaurants and they’re with other people. In particular, being with others who are eating is a huge trigger,” Lora Burke, PhD, MPH, the study’s lead author, and a professor of nursing at the University of Pittsburgh, told Healthline.

But it’s not just your friends who can lead your diet astray.  People can feel food temptation “even if they’re alone but are in sight of people who are eating,” said Burke.

Increasing Temptation

In the year-long study, researchers used a smartphone app to follow 150 people enrolled in a weight loss program.

The app asked people to check in up to five times a day, reporting whether they were tempted to stray from their eating plan, or if they actually did.

At the same time, they reported where they were, who they were with, and their mood.

Throughout the day they also reported whenever they ate — or thought about eating — foods or portion sizes that didn’t fit their plan.

And they weighed themselves every day on a digital scale that sent data to the researchers automatically.

This use of technology in the study allowed researchers to capture information in real time, rather than relying on people to remember details later.
“We assessed them in the moment,” said Burke. “They’re in their natural environment — wherever they are — and they let us know what they’re doing, rather than relying on recall.”
The amount of data provided some hints at how people react to food temptations in different situations.

People were more tempted when they were in the presence of other people eating, compared with eating alone — even if they were sitting near strangers.
They also reported more food temptations when they were at a restaurant or bar, rather than at home or work.  And they were less likely to be tempted when eating in their car or at another person’s house.  Not every meal with friends at a restaurant leads down the path of temptation.

But the study found out that when people were tempted at a restaurant and were around others who were eating, “at least 60 percent of the time they will go on and eat something that they really weren’t planning for,” Burke said.

The chance of giving in to temptation at work or in the car was about 40 percent and 30 percent, respectively.

The study was presented at a recent meeting of the American Heart Association.

Mindful Eating

So is locking yourself in your house with a bowl of salad and ignoring your friends’ text messages your best option?

Not quite.

Even though eating at a restaurant with friends can be a high-risk situation, friends can actually help you stick to your weight loss plan.
Other research found that people who received more social support were better able to keep the weight off. As were people who enrolled in a weight loss program with friends.

Plus, the new study found that even though people experienced fewer food temptations when they were at home, they still gave into them about half of the time. Even when they were alone.

So food temptation lies in wait in many places. As do distractions — which some think may be behind our overeating.

“People often overeat when they’re distracted — social situations can be distracting, of course,” Dan Zigmond, author of “Buddha’s Diet: The Ancient Art of Losing Weight Without Losing Your Mind,” told Healthline. “But sitting alone at your desk at work can be hugely distracting, as well. And there’s lots of evidence that people make bad choices in that situation, too.”

You can counteract the effect of these distractions by being more mindful while you eat.

This technique has been applied in successful weight loss programs. But its roots extend even further back.

“Part of the theme of our book is to carry forward the teachings that Buddha presented so many years ago. Those really all boil down to just paying attention,” said Zigmond. “To try to ensure that you’re always paying some attention to what you’re eating, no matter where you’re doing it, when you’re doing it, or with whom.”

Zigmond said that this works even in groups, as seen with Buddhist monks who eat their meals communally, and mindfully.

Mindful eating mind might mean something as simple as pausing for a moment before starting to eat. Or paying attention to each bite of food. Or talking about the food with your friends.
In the end, this can improve the dining experience for everyone, without leaving you feeling guilty afterward for overeating.

“I don’t think meals out with friends have to be bad for our health or our weight,” said Zigmond. “But we have to combine them with a certain amount of attention and mindfulness.”


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Healthy Homemade Breakfast Cereal With Walnuts, Oats and Apricots

My post last week - The Top 10 Healthiest Foods for Breakfast Ever - was a popular one so I thought I'd provide another healthy breakfast related recipe to try.  It is my favourite meal of the day and finding a good one, that fills you up and provides you with good solid nutrition is always a bonus! I hope you enjoy this recipe as much as I enjoyed it, there's a good healthy dose of fibre and the flavours are perfect for getting your day started right.

Ingredients  - makes approx 9 cups

2 cups oats
1 cup spelt flakes
1 cup barley flakes
1 cup wheat berries
1 cup dried apricots chopped
1 cup dried dates chopped
2 cups walnuts roughly chopped





Instructions

Combine oats, spelt flakes, barley flakes, wheat berries and walnuts on a large rimmed baking sheet. Bake in the centre of a 325°F / 160°C oven, stirring often, until grains and walnuts are fragrant and golden, about 5 to 7 minutes. Remove from oven and let cool completely.

Combine cooled grain ingredients with walnuts, apricots and dates. Store in an airtight container for up to one month.

Serving Suggestions

1) Overnight Oats:
Place 1/2 cup (125 ml) of the cereal mixture into a bowl. Cover completely with milk and place in the fridge for 30 minutes or up to one day (make the night before) and it will be perfect in the morning. Serve with fresh berries and plain yogurt.

2) Warm:
Warm through in a microwave if desired. Add shredded apple, fresh berries or sliced banana. Drizzle with a little maple syrup or honey and stir to combine.

Recipe adapted from here

The Top 10 Healthiest Foods for Breakfast Ever

Breakfast really is my favourite meal of the day and I aim to make it as healthy as possible to give me the best start - ready to tackle whatever the day throws at me!   Read on for some healthy breakfast tips and indulge yourself in the morning.... 

The whole "breakfast is the most important meal of the day" saying is cliché for a reason: because it's true. But those breakfast bars are just not going to cut it. Get the most out of your mornings with these 10 healthiest foods for breakfast.

Steel-Cut Oatmeal 

A festival of heart- and waist-friendly fiber, steel-cut oatmeal is a whole grain that everyone (gluten-intolerant or not) can benefit from adding into their daily diet, says Vandana R. Sheth, R.D.N., C.D.E., spokesperson for the Academy of Nutrition and Dietetics. After all, in one 2015 Harvard University study of more than 100,000 people, those who ate at least 33 grams of whole grains daily—the equivalent of a single bowl of oatmeal—cut their risk of early death by 9 percent compared to those who rarely, if ever, ate whole grains.

"A single cup of steel-cut oats contains about 12 grams of protein as well as beta-glucan, a viscous fiber that helps promote a feeling of fullness," adds Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. "It's also very rich in antioxidants to help protect heart health and reduce blood pressure." As if all that weren't enough of a selling point, oatmeal is the perfect canvas for healthy breakfast mix-ins like milk, seeds, nuts, berries, and antioxidant-packed cinnamon.

Eggs

How do you like your eggs? Scrambled? Poached? Sunny-side up? It doesn't matter. They're all great. Every egg provides about 6 grams of muscle-building, fat-quashing protein. (Did you know that eggs are the number-one bioavailable source of protein, meaning that your body can absorb and use protein from eggs more easily than it can protein from any other food? Boom!)

Meanwhile, egg yolks are one of nature's best sources of choline, a nutrient that is vital to brain and liver health and is typically contained in prenatal vitamins because it is so important to neurological development, says White. In case you're still leery of yolks, don't be. Research published last year in the American Heart Journal shows that eating as many as three eggs per day doesn't have any effect on heart health, even in people with existing coronary artery disease.

Berries

Berries (of all kinds—blueberries, blackberries, raspberries, strawberries) are the perfect morning fruit, thanks to their low glycemic loads—meaning they won't spike your blood sugar and insulin levels like that glass of OJ will. "A cup of berries contains only about 50 to 85 calories, but tons of anthocyanins, antioxidants that been shown to reduce inflammation and protect the heart, says White. For instance, in one Circulation study of 93,600 women, those who ate at least three servings of anthocyanin-rich blueberries and strawberries had a significantly lower risk of heart attack compared to those who ate less.

Berries not in season? Go for frozen. Research from the University of Chester in the U.K. shows that frozen berries actually tend to have higher antioxidant levels than fresh varieties because they are picked, packed, and sealed at their peak ripeness.

Cottage Cheese 
A muscle-building powerhouse, cottage cheese contains 25 grams of protein per cup. In a 2015 University of Missouri study, dieters who ate a high-protein breakfast (35 grams of protein) ended up being less hungry and eating fewer calories throughout the rest of the day compared to those who ate low-protein breakfasts. Opt for full-fat, grass-fed varieties to get the most conjugated linoleic acid per spoonful. White explains that the fatty acid has been linked to weight loss, muscle development, and even a decreased risk of colorectal cancer in women.

Greek Yogurt
Greek yogurt is another protein-rich option that pairs perfectly with several other foods on this list: berries, nut butter, even eggs (your scrambled eggs just got so much creamier). It's an obvious breakfast choice for its bone-protecting calcium and immunity-bolstering probiotics, explains Kimberly Gomer, M.S., R.D., L.D.N., nutrition director at the Pritikin Longevity Center + Spa in Florida. But it has a slew of other health benefits such as keeping your digestive system running smoothly, helping you feel full longer, and giving you a low-fat choice that doesn't sacrifice other nutrients.

Nut Butter

"This is a quick and easy option for when you don't have a lot of time," says Sheth. Spread it on some toast (more on the best pick for bread later) or mix it into your Greek yogurt or oatmeal. A spoonful provides a perfect blend of protein, antioxidants, and heart-healthy fats. In fact, people who eat nuts every day are 29 percent less likely to die of heart disease and 11 percent less likely to die of cancer, according to a 30-year-long New England Journal of Medicine study. (Did you know you can make your own nut butter at home?)


Avocado

All hail, avocado toast! These green goddesses have it all—omega-3s, protein, fiber (half an avocado contains a quarter of your recommended value for the day), vitamin E, and more potassium than you'll find in a banana, says White. Those nutrients come with a big payoff: New research published in the Journal of Clinical Lipidology found that eating one to one and a half avocados per day (in place of other foods high in saturated fat) significantly reduced levels of total cholesterol, LDL cholesterol, and triglycerides.



Sprouted-Grain Bread
This is the perfect bread to feed your avocado-toast habit, says Gomer. Baked goods made from sprouted grains—meaning they have been allowed to germinate—actually have a lower impact on blood sugar levels compared to other whole-grain bread with the same amount of carbs, according to research published in the Journal of Nutrition and Metabolism. Plus, researchers found they triggered a greater post-toast increase in GLP-1, a powerful satiety hormone that's linked to maintaining a healthy weight.

Flaxseed

"These little seeds reduce blood sugar levels, improve insulin sensitivity, and have been found to protect against breast cancer," says White. Research published in the International Journal of Cancer suggests that the compounds contained in flaxseed may be behind the seeds' protective effect. Use these little guys as a staple breakfast ingredient, like in this Strawberry Banana and Flax Smoothie.

Coffee
Coffee really does get your brain going, says White, noting that a blend of caffeine and antioxidants may be to thank. So strong are the anti-inflammatory compounds in coffee that research published in the Journal of Alzheimer's Disease found that when patients with memory problems drink three cups of coffee per day, they delay the onset of Alzheimer's disease by an average of two to four years. Basically, with that and all the other health benefits of coffee, you can feel better about your daily java habit.


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How to Balance Healthy Living....and Weekends

When talking about how to keep on track with your healthy lifestyle at the weekend, we really need to talk about what we’re doing the rest of the time...

We’ve all done it, eating a diet of lettuce leaves and apple slices before a big weekend full of meals out and one too many cocktails. The warped cycle of being ‘good’ by nibbling on carrots during the week for substance ahead of a ‘bad’ weekend full of over-indulgence is one that we can all get stuck in, which can not only be damaging for our bodies but our minds too.

The truth is that we should all be striving for a balance. The old 80/20 rule is a firm favourite of the SourcedBox team; eat natural, nourishing foods 80% of the time and allow yourself to enjoy less nourishing foods the other 20% of the time.

All sounds pretty straight forward, but how do we actually put it into practice?

Get Researching

A lot of us don’t actually know what we should be eating and how different foods impact our bodies. For instance, did you know that starting your day with protein will keep you fuller for longer throughout the day? Or that the more sugar you eat, the more you will crave it? Or that eating some fruits after meals will make it harder for your body to digest?

There are so many brilliant resources online and offline that will give you the lowdown on how to shape your diet so that you are getting the most from your foods. Time spent on understanding your nutrition is time well spent.

Get To Know Your Body

You could be deficient in minerals and vitamins and not even know it. You can download the VITL app for free to see which nutrients you might be lacking and what foods you can eat to get back into balance.

It’s also useful to do an analysis of how much food you should be eating, the amount of food you need varies depending on your weight, height and activity levels. You may be unknowingly over or under eating which could be damaging your overall wellbeing and quality of life. This can be easily checked out by your GP or a by doing a quick test online.

Get Experimenting

Are you a creature of habit, constantly remaking the same meals? This could be the reason why you’re reaching straight for the junk when it gets to the weekend and who can blame you? After a week of limp salads, anybody would be craving some flavour.

The good news is that nourishing food can be both healthy and delicious. In an age where healthy living is cool, there are a ton of blogs, Pinterest boards and recipe books crammed full of healthy meals. Give them a go and discover a whole new range of meals to enjoy.

Get Planning
After learning about how to fuel your body properly in an enjoyable way, get planning. If you know you’ve got a birthday at the weekend it makes sense to balance out the rest of your week. Prep a couple of nourishing meals that you can easily grab on the go, this will enable you to stay satisfied all week long and stop you from stuffing yourself with birthday cake at the weekend.

If you’re meeting friends for brunch at the weekend, pick a spot that serves balanced meals. A quick search online will give you a list of the best places to visit. Eating out doesn’t have to mean unhealthy foods, there are lots of restaurants serving healthy meals and with avocado on toast being such a huge food trend, you can guarantee to see this green goodness popping up on most menus.

Relax

And our final tip, relax! If you’ve had a weekend of birthday cake and cocktails, don’t panic and definitely don’t punish yourself by eating way less than required on Monday. The trick is to keep yourself full and satisfied with delicious, healthy foods and enjoy treats occasionally. The more you eat to nourish your body, the more you will naturally eat the foods your body needs.

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Winter Drink to Shed the Pounds

The 3 ingredient winter drink that can help you shed the pounds

Egg nog, mulled wine, hot chocolate…the festive season is full of calorie laden drinks but there is one thing you can sip on this Christmas that will help you shed the pounds. 

This warm winter drink, whipped up using ingredients you’ll probably already have in your cupboards could help you lose weight faster and aid digestion. 

Diet experts say that drinking lemon, honey and cinnamon, mixed in a cup of hot water is the secret to kickstarting your weight loss.

Christmas can very quickly descend to this…

Cinnamon, used in ancient medicines, has an anti-inflammatory property and is packed full of antioxidants. Plus, a small study published in the Journal of Preventative Medicine showed that the spice, when added to people’s diets, helped them lose more fat than the control group who didn’t.

Honey also has antibacterial properties and lemon contains nourishing vitamins that keep the body healthy. Plus, drinking lemon with honey can reduce bloating and therefore the size of your belly before you slip into your NYE number. 

 

Drink your way to weight loss.

Ingredients:

• 1 tablespoon honey
• 1 tablespoon lemon
• 1 teaspoon cinnamon

Method:

1. Mix together in cup of hot water. Enjoy.
2. Other than the many health benefits of the ingredients itself, another reason this drink can help you drop the pounds is by providing a sweet, spicy and warming alternative to fatty drinks you might otherwise be sipping on.

Image:  © Provided by Associated News   / SOURCE ARTICLE

Weight Loss for Good

Weight loss for good is the goal of anyone unhappy with their current size and shape that wants the resources to help them lose weight.

The information advice and tips on this site is aimed at anyone who wants weight loss resources that will really help keep it off... for good!

Exercise and a balanced diet are the key factors in fat loss and weight reduction. If you are eating more calories than you are burning off throughout the day the result will be that the calories will be stored as fat. The information on this weight loss site is aimed at helping you make a decision on how best to reduce body fat and get into shape.

Keep motivated and focus on your goals - everyone can lose weight and keep it off for good!

http://www.weightlossforgood.co.uk/index.htm