BLUEBERRIES

‘Antioxidant’ seems to be the new buzzword of this decade. Everyone needs more antioxidants. Everyone wants more antioxidants. Everyone buys foods with antioxidants; but do we know what they are?

Oxidation is a chemical process within your body whereby electrons are taken off a substance via a chemical reaction. When your body undergoes oxidative stress, such as when you’re sick, have a disease or after a workout, the product from this oxidation is known as a ‘free radical’.

When free radicals start to build up in your body because they’re not cleared, they start to damage cells which can lead to inhibited muscle growth, fat loss or even cause disease. Good thing we have antioxidants like blueberries! Antioxidants help prevent this oxidation from taking place, and prevents the build up of free radicals.

ALMONDS

Almonds are truly one of nature’s miracle foods. You get such a big bang for your buck. First of all, almonds are nutritionally dense. This means that for a small portion size, you get a large amount of healthy macronutrients and calories (but GOOD calories).

Independent studies have shown that almonds are the most nutritionally dense nut; so almonds provide the most healthy calories and nutrition for the smallest serving size. You get the most nutrition possible out of the calories you eat.

One serving of almonds, or about a handful, is an excellent source of vitamin E (an antioxidant) and a good source of fiber (which helps keep you full). Almonds also offer heart-healthy monounsaturated fat.

Nine clinical studies over the last thirteen years have shown that almonds can lower cholesterol as part of a diet low in saturated fat. These groundbreaking studies show how a handful of almonds a day consistently lowered LDL cholesterol levels. Eating almonds is a filling snack. Almonds contain protein, fiber and monounsaturated fat, all which may help keep you satisfied.

SALMON

Although it’s higher in calories than most whitefish, salmon is low in saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acid.

As their name implies, essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods.

Fish contain a type of essential fatty acid called the omega-3 fatty acids. Fish like salmon are higher in omega-3 fatty acids than warm water fish. In addition to being an excellent source of omega-3s, salmon are an excellent source of selenium, and a very good source of protein, niacin and vitamin B12, and a good source of phosphorous, magnesium.

The omega-3 fats found in salmon have a broad array of beneficial cardiovascular (heart) effects. Omega-3s help prevent erratic heart rhythms, make blood less likely to clot inside arteries (the prominent cause of heart attacks and strokes), improve the ratio of good cholesterol to bad cholesterol, and can help prevent the clogging of arteries.

SPINACH

Leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food.

By eating spinach, you’ll be protecting yourself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time. And if the physical benefits aren’t enough, you also get mental improvements.

In animal studies, researchers have found that spinach may help protect the brain from oxidative stress and may reduce the effects of age-related related declines in brain function. Researchers found that feeding aging laboratory animals spinach-rich diets significantly improved both their learning capacity and motor skills

TURKEY

Turkey is naturally low in fat without the skin, containing only 1 gram of fat per ounce of flesh. A 5-ounce serving provides almost half of the recommended daily allowance of folic acid, and is a good source of vitamins B, B1, B6,zinc and potassium.

These nutrients have been found to keep blood cholesterol down, protect against birth defects, cancer and heart disease, aid in nerve function and growth, boost the immune system, regulate blood pressure, and assist in healing processes.

Turkey is also extremely high in protein, which is great for build muscle and losing fat because it keeps the metabolism revving, and helps fuel the muscles before, during and after a workout.

OATMEAL

Oats are a great source of both insoluble (discussed earlier) and soluble fiber (will be discussed). Insoluble fiber’s cancer-fighting properties are due to the fact that it attacks certain bile acids, reducing their toxicity.

Soluble fiber may reduce LDL cholesterol without lowering HDL cholesterol. LDL is bad; HDL is good. Soluble fiber also slows down the digestion of starch. This may be beneficial to diabetics because, when you slow down the digestion of starch, you avoid the sharp rises in your blood sugar level (insulin spikes) that usually occur following a meal.

It has been found that those who eat more oats are less likely to develop heart disease, a disease that is currently widespread in the United States. The phytochemicals in oat may also have cancer-fighting properties. Oats are a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Oats are also a good source of protein.

WATER

Almost 2/3rds of our body weight is “water weight”. Blood is 83% water. Muscles are 75% water, the brain is 74% water, and bone is 22% water. So what do you think happens when we aren’t adequately hydrated? Our bodily processes can’t function optimally. We’re depriving them of an essential nutrient.

Without chemicals, additives, or anything unnatural, a steady dose of 8 glasses of water a day (ideally 1/2 your body weight in ounces of water) will: Improve your energy, increase your mental and physical performance, remove toxins & waste products from your body, keep skin healthy and glowing, help you lose weight, reduce headaches and dizziness, allow for proper digestion, and help to keep you more Alkaline (prevents the build up of acids).

GREEN TEA

Green tea originated in China, but it’s caught on like wildfire across continents from Europe to North America. Chinese green tea is rich in polyphenol.

Research indicates that polyphenols may have antioxidant characteristics with potential health benefits. They may reduce the risk of cardiovascular disease and cancer.

Polyphenols have also been investigated as a source of additional health benefits in organic produce is a powerful anti-oxidant. Evidence is emerging that green tea can even help dieters.

Sipping on green tea may also help keep your appetite at bay because you’re sipping on a hot liquid, and filling up your stomach. The only warning is that most brands of green tea has caffeine. So if you’re sensitive to stimulants, you might want to look for caffeine free green tea.

For anymore information on nutrition plans please email rich@121fitnesstraining.co.uk