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Best Whole Foods For Brain Health

We have all had days where we are just unable to concentrate on anything. Studies have shown that there is a definite relationship between what we put in our mouths and how well our brain works. Studies have also shown that eating a diet high in saturated fats causes a person to feel sluggish, lack energy and focus.

Even though there is no magic pill that we can take to help us concentrate on the tasks we need to complete, there are certain foods we can add to our diet that will help improve brain function.

Whole Foods That Help Improve And Protect Brain Function

• Water – We all know our bodies need water to function properly, but studies have shown that dehydration can cause brain tissue to shrink. Studies have also shown that dehydration impairs short term memory, focus and decision making.

• Beets – Studies have shown that eating beets actually increases the blood flow to your brain, which, will improve brain function!

• Oysters – Oysters are high in zinc and iron, which are vital for proper brain function. Studies have shown that a lack of zinc and iron in a person’s diet can result in poor concentration, in ability to recall things that have happened, as well as many other problems throughout the entire body.

• Eggs – Eggs have gotten a bad reputation lately and although it is true that too much of a good thing can be harmful, adding eggs to your diet is great for brain function. The reason is that eggs are full of B-12, which helps to fight against atrophy (the natural shrinking of the brain as we age). The yolk of the egg is full of choline, which is a building block of brain cells and it has been proven that choline can help greatly improve your memory.

• Berries – Berries are often referred to as super foods because many of them contain fisetin and flavonoid, which help to improve your memory. Blueberries have been shown to help improve motor skills, as well as learning capacity.

• Nuts and seeds – Nuts and seeds are full of Omega’s 3 and 6, folate, vitamins B6 and E, all of which help you to think more clearly. Some also contain magnesium and thiamine which are great for cognitive function as well as memory.

Whole Foods For Brain Health

Leafy Greens contain B6, B12, and folate.

• Leafy Greens – We all know we should eat our leafy greens every day and here is just one more reason we should. Leafy Greens contain B6, B12, and folate. They also contain high levels of iron and it has been proven that if you do not get enough iron your cognitive activity will slow down significantly. Leafy greens include: Kale, spinach, chard and greens.

• Fish – If you want to reduce your risk of getting Alzheimer’s Disease you can start with eating two servings of fish per week. The reason is that fish contain high levels of omega 3 and omega 3 coats the neurons in the brain allowing them to move easily. Omega 3 also allows the brain to get more oxygen, retain new information, as well as recall old information. Herring, Salmon, and Tuna are the best fish you can eat to help with brain function.

• Broccoli – Broccoli is also a great whole food for a healthy brain. Broccoli has been proven to improve memory, as well as slow the aging process of the brain.

More Food Choices For Brain Health

Antioxidants

These foods are great sources of the antioxidants, vitamin C and beta carotene that protect brain cells from damage that results from free radicals.

• Berries: Blueberries, Blackberries, Strawberries, Raspberries, Goji Berries, Mulberries, Boysenberries and Cranberries.
• Red Grapes
• Mangos
• Oranges
• Carrots
• Tomatoes
• Cantaloupe
• Green, Red & Yellow Peppers

Folic Acid

Folic acid helps to prevent brain cell degeneration, and so you lose less brain cells. These foods are great sources of folic acid.

• Okra
• Collard greens
• Asparagus
• Black Beans
• Romaine Lettuce
• Spinach
• Lentils
• Black-Eyed Peas
• Sunflower Seeds

Fatty Acids

Processed food, as opposed to whole food either have none or have had their essential Fatty acids removed to prolong shelf life. But, essential fatty acids, including, EPA/DHA and Omega-3 are important for the health and development of the brain because they reduce inflammation and support cell regeneration. Here are the foods that are high in important fatty acids.

• Salmon
• Sardines
• Herring
• Mackerel
• Tuna
• Flaxseeds
• Walnuts
• Soybeans
• Shrimp
• Tofu
• Chia seeds
• Hemp seeds

Final Thoughts

Adding whole foods to your diet that are healthy for your brain is a great way to help prevent degeneration as you age, as well as help you focus on your tasks right now. If you are having trouble concentrating, try adding some of the mentioned foods to your diet and enjoy optimal brain and overall health and wellness.

It is also important to note that a diet that is comprised of whole foods, and one that eliminates processed products and junk food has a vast amount of other health benefits.

8 Best Sources of Protein for Muscle Building

While there are hundreds of foods containing protein that you can eat to build muscle, these 8 are the best and will give you the fastest results:

Whey Protein

A muscle building favorite of bodybuilders. When consumed before and after workouts, this complete protein digests fast and is absorbed quickly by muscles thus helping them recover and repair faster. Many of the whey powders contain 15 grams of protein per serving.

Eggs

At 6 grams per ounce, eggs are another bodybuilder’s go-to protein source. While most of the protein is in the white of the egg, don’t be afraid to also eat the yolk. It is a good source of vitamin B12 which helps in fat breakdown and muscle contraction, and does not increase cholesterol as once thought.

Fish

Also having 6 grams per ounce of protein, fish have no carbohydrates and little saturated fat. Fatty fish, such as salmon, halibut, mackerel and trout are also high in Omega 3 – one of the good fats that slows protein breakdown in muscles.

Poultry

Ounce for ounce, the white meat of turkey and chicken have the most protein – 9 grams per serving. It is also a rich source of vitamin B.

Lean Beef

To find the leanest cuts, look for labels on the packages having “round”, “loin” or the new one “flat iron” in their name. Not only is lean beef a great source of iron and zinc, but also creatine, an energy source for your muscles at 2 grams per 16-ounce serving. Also beef has one of the highest levels of selenium – a prostrate-cancer fighting mineral.

Nuts

Protein For Muscle Building

Pistachios Are One of The World’s Greatest Snacks — A Healthy Treat for a Lean Body

Nuts, especially almonds, are a great source of protein as a snack and are also high in vitamin E. Vitamin E is a powerful antioxidant that helps muscles recover quicker from workouts and lowers the risk of Alzheimer’s disease.

Cottage Cheese

When buying cottage cheese, make sure it is made from either low-fat or skim milk. While the protein content can vary among brands, it normally has around 7 grams per ¼ cup serving.

Low Fat and Chocolate Milk

Milk is on this list because it contains both whey and casein protein. When drunk after a workout, the whey protein breaks down quickly to help muscles recover. When taken as a snack before bedtime, the casein protein breaks down slower keeping it in your digestive system longer and giving your muscles a source of protein throughout the night. After a workout, chocolate milk is even better than non-chocolate as it is a more complete source of what your body needs post-workout.

Not only will the foods on this list greatly aid in your muscle building efforts, they also give you enough variety to keep from getting bored from eating the same few foods – something common in many body-building diets.

The best muscle building foods are the ones that are fast and simple, tasty, and contain plenty of muscle building protein. When you want food to build muscle and you don’t have a lot of time to prepare it, the most convenient muscle building foods are protein rich foods.

12 Healthiest Foods For Women And Why You Need Them

Women’s health depends upon a lot of different factors. Between hormones, our busy lifestyles, and the stressful demands placed upon us by society, it is easy to fall into unhealthy habits.

Overworking, over-exercising, and neglecting to practice self-care are just a few ways that women can compromise their health, and by extension, their lives.

Luckily, the road to a healthy and balanced life has a simple beginning: the right diet. The following are the twelve healthiest foods for women with a brief explanation of just why we need them.

1. Eggs: Filled with tons of nutrients and vitamins, egg yolks are one of the best foods for women.

Eggs contain plenty of essential nutrients that are often hard to fit into an everyday diet. These include choline, a nutrient that has been linked to low rates of breast cancer, and antioxidants that slow down aging and may prevent cataracts and other problems such as macular degeneration.

Despite claims that eggs can lead to heart disease, they’re actually incredibly healthy and should be added to your diet at least twice a week.

If you do have heart disease or a heightened risk for the condition, cut back on the egg yolks and focus more on egg whites to get your weekly dosage.

Women’s health depends upon a lot of different factors. Between hormones, their busy lifestyles, and the stressful demands placed upon them by society, it is easy to fall into unhealthy habits.

2. Greek Yogurt: Greek yogurt can be a healthy and delicious addition to breakfast, eaten as a snack, or saved for dessert. This food is great source of calcium and also contains a large amount of immunity boosting bacteria.

Women need these nutrients to help keep them regular, as well as, to promote strong bones and healthy teeth. In comparison to regular yogurt, Greek yogurt has twice the protein, which most women don’t have enough of in their diets.

3. Salmon: A great source of Omega-3 fatty acids and vitamin D, salmon is one of the best foods to add to your diet. The fatty acids present in salmon offer a variety of health benefits, such as, prevention of heart disease, smoothing and softening skin, aiding weight loss, and even boosting your mood.

For women suffering from arthritis pain, salmon is also known to reduce the effects of this troublesome condition. Adding salmon to your diet at least once or twice a week could work wonders on your health.

4. Lean Beef: This alternative to fatty red meat is one of the easiest ways to get a good source of iron in your diet. Many women suffer from anemia, which is a condition brought on by low iron levels.

Especially heavy menstrual cycles can contribute to anemia and general low iron levels, but adding at least one ounce of beef a day can help the body absorb iron from different sources.

5. Nuts: Reduce your risk of developing heart disease or diabetes by adding 1½ ounces of tree nuts to your everyday diet. Various nuts contain different nutrients and vitamins that are vital to maintaining a healthy body.12 Healthiest Foods For Women And Why You Need Them

For example, hazelnuts include arginine, which is, an essential amino acid that may be able to help lower blood pressure. Similarly, a simple ounce of almonds contains a good amount of heart-healthy polyphenols, similar to the amount present in a half cup of green tea.

6. Edamame and Tofu: These soy foods are chocked full of vitamins and nutrients. When you add edamame, tofu, soy milk, and other foods can help fight heart disease. When eaten in place of fatty cheeses, meats, and similar foods, soy foods can help cut your saturated fat intake in half.

Soy foods also contain heart-healthy polyunsaturated fats, lots of fiber, and essential vitamins. The isoflavones, or plant estrogens, present in edamame and tofu may also help prevent breast cancer.

7. Avocado: Avocados are a great source of monounsaturated fats, but they also contain tons of other nutrients and vitamins as well. Some studies have shown that adding these fruits to salads and salsa actually improved the absorption of plant compounds known as carotenoids that have been linked to a lower risk of heart disease and other chronic conditions.

These delicious fruits are also a great source of good fats, heart-protecting compounds, soluble fibers, vitamin E, potassium, and much more.

8. Olive Oil: Olive oil contains high levels of monounsaturated fats (MUFAS) which promote heart health by lowering the bad cholesterol in the body and raising the good HDL cholesterol. High in antioxidants which help slow aging and reduce the risk of cancer and other chronic conditions, olive oil is a deliciously healthy addition to all kinds of dishes.

9. Spinach: This super vegetable contains high amounts of lutein, vitamins A, C, and B, iron, fiber and more. This food has been shown to guard against age-related macular degeneration, prevent or reduce the risk of heart attacks, and keep cholesterol clear from artery walls.

Add spinach to your salads, sandwiches, and a bevy of other breakfast, lunch and dinner dishes.

10. Tomatoes: Tomatoes contain an antioxidant known as lycopene which may protect against heart disease and breast cancer. When eaten fresh, tomatoes retain the vitamins and nutrients needed to maintain healthy systems. Add olive oil to these veggies for an even tastier meal.12 Healthiest Foods For The Ladies And Why You Need Them

11. Sweet Potatoes: Filled with the essential nutrient Vitamin A, sweet potatoes help protect eyes, skin, and the linings of the body’s intestinal, urinary, and respiratory tracts. This food contains beta-carotene, which is a nutrient that the body converts into Vitamin A.

12. Lychee: This is one of the few fruits that contains extremely high levels of heart healthy polyphenols. The compounds present in this one-of-a-kind fruit may be able to prevent degenerative diseases such as cancer and other chronic conditions. This fruit can be added to all kinds of dishes for a delectable grape flavor.

In this episode, Sanela and I are going to show you how to cook delicious healthy meals that will help you get a beach ready body for the summer.

The first thing we will do is prepare vegetables. If you aren’t a fan of veggies, you will be once you taste it the way we sho you how to prepare it.

Loaded with branched chain amino acids, vitamins and other health benefits, broccoli and asparagus has quickly grown to be my favorites.

Next, I will show you the importance of fresh fruits. It’s a very healthy source of carbohydrates, vitamins, and serves as a great late night snack when you’re feeling a bit hungry.

Another great late night snack is nuts like almonds, cashews and walnuts. Nuts will help fill you up and also provide you with some healthy fats that actually promotes more fat burn.

Food breakdown:

Beef:

I prefer using 80/20 ground beef, it holds a little extra fat, but it ‘s definitely more pleasing to the wallet.

To cook the beef, I use a George Foreman Grill because it’s the most effieciant way to remove the excess fat. If the beef is a bit greasy I will drain out the

Chicken breast:

There are several healthy ways to prepare chicken, the healthiest way to prepare the chicken breast is grill or bake it.. However you can also use a little oil and cook in a skillet as well.

Tilapia:

Tilapia is really a great protein source. Its lean, healthy and great for your heart. Also its very easy to cook and not expensive. Depending on where you shop you can usually purchase them individually packaged and flash frozen. At that point all that is needed is to run the fillet under warm water for a few minutes… season to your liking, bake for about 15 minutes an enjoy.

There are many ways to prepare you meals to keep your taste buds satisfied and healthy needs met. Stay focus and remember that healthy eating is the key a healthy fatloss program.