Primary Food: Are You Neglecting or Nurturing Your Overall Health and Wellness

By Alethea B Copelas

As mothers and wives, we sometimes forget that we need to nurture ourselves as much as those we love. The days are never long enough and there is always one more thing on that "to do" list. Unfortunately, this leads to us neglecting the needs of our body, mind and spirit - our primary food.

The term "primary foods" was coined by IIN the school where I studied, and refers to what feeds the soul - loving relationships, regular exercise, spiritual practice and a fulfilling career. When primary foods are in balance, everything else falls into place. It is important not to forget that food is only one source of nourishment. All parts of our lives affect our health as a whole.

Here are three ways to incorporate small changes into your life and receive big results:

1. Treat yourself to daily quiet time: Carve out time every day to recharge. It could be reading a book, praying, meditating or journaling - it's up to you. Try this simple exercise called Morning Pages (developed by Julia Cameron) to help start your day off right: Before you go to sleep, take out a notebook and pen and put it beside your bed. As soon as you wake up, start writing everything and anything that is on your mind - a stream of consciousness writing. This is not a novel and it's not for anyone to read so just let it flow naturally. There is no wrong way to do this exercise. You might be surprised at what comes out of this exercise! I find after doing them, I feel refreshed and my mind tends to not be as busy during the day.

2. Include exercise as part of your daily life: Experiment with different kinds of exercise and aim for putting aside 30 minutes to one hour 4 times per week. Do you love to be outside? Try biking, running or taking a brisk walk. If you are new to running, Google C25K. This program gets you from the couch to running a 5k in 9 weeks. Running not for you? Look into a local fitness studio and try a class or two until you find something you connect with. Short on time? Purchase a few DVD's and work out at home when the kids are sleeping. The key is just to make the time to get up and MOVE. Regular exercise doesn't just help you get into better shape, it also helps reduce stress, improve sleep, increase energy levels, lower blood pressure and strengthen the heart just to name a few!

3. Take time to connect with your spouse every day: When our kids are young, they are the center of our world and sometimes our relationship with our partner ends up being neglected. Even if it's just ½ hour after the kids go to bed, it's important to nurture your relationship. Has it been a long time since you have gone out, just the two of you? Get a babysitter and mark the date on your calendar! Or make a list of fun "date night in" activities. Whatever you decide, it's important to make a point to spend quality time with your spouse every day.

Once your primary foods are in balance, everything else can fall into place, including reaching health goals like losing weight and eating a more healthful diet. It's time to reconnect and nurture yourself. You are worth it!

Alethea Copelas is the owner of Compass Nutrition, a holistic health coaching practice in Massachusetts that focuses on empowering women to find their personal path to wellness. In addition, as a vegetarian chef, she offers in home cooking classes and menu planning. You can contact Alethea at alethea@compassnutritionma.com or visit her website at http://www.compassnutritionma.com. She can also be found at facebook.com/compassnutritionma, twitter @nutritionma, pinterest.com/nutritionma. Contact her for your free health history consultation today and regain your health and wellness!

Article Source: http://EzineArticles.com/?expert=Alethea_B_Copelas

Benefits of the Right Fitness and Food Choices

By Anna Greene

Often, people who decide to include exercise and fitness as a regular part of their life are motivated by their own individual reasoning. Some are drawn to muscle building, for example, out of simple vanity. Others have been "prescribed" exercise by a physician as a way to handle chronic conditions like hypertension, diabetes, obesity and more. There are a host of reasons why people are either drawn to or forced into exercise.

Unfortunately, the one principal motivating factor isn't always enough to motivate people to stay the exercise course. But if you take a look at ALL the benefits that you can gain from regular exercise and healthy eating, you will be far less likely to skip your workouts.

Tons of studies have shown that just by doing regular exercise and eating a balanced diet the average persons self-esteem level increases dramatically. People, nearly across the board, have reported a new found sense of confidence in the work place, in relationships, everywhere.

Very shortly after kicking off a program of sensible eating and steady exercise you will feel an increased level of energy. Through eating good, healthy food and exercising on a regular basis you actually change the way your body functions. Adhering to your program will cause hormonal outputs to change which results in more energy, more of the time.

Likewise you will find that exercise will improve your ability to process things mentally. Much of the more recent research indicates that people who exercise regularly and eat well are less apt to suffer from many of the conditions associated with old age -- Alzheimer's, dementia, etc. Many other people swear that a byproduct of dedicated exercise increases their problem solving abilities.

The medical community has published volumes of studies that show how a solid diet and exercise help prevent a whole host of conditions and diseases. The chance of having a heart attack, for example, is greatly reduced with good eating habits and regular physical activity. The same is true for osteoporosis -- proper exercise and diet improve bone density.

As far as mental health is concerned, with healthy eating and correct exercise the incidence of depression is reduced greatly. The natural endorphin production increases in a healthy, active environment -- this has been proven to minimize the chances of depression.

Another benefit is the overall reduction of stress levels. When people stick to their regimen of exercise and proper eating, the things that might otherwise cause stress and anxiety seem far easier to manage.

These are some of the many benefits of doing things the right way. The next time you feel like backsliding just remind yourself of all the good that healthy eating and exercise is doing you and get back on your horse.

Anna Greene likes to write about assorted interests, such as her new site on the DMC-LX5 Lumix camera.

Article Source: http://EzineArticles.com/?expert=Anna_Greene

Fitness and Food Tips for Baby Boomers

By Melody Weathers

Paul McCartney wrote the Beatles' hit "When I'm Sixty-Four" in 1966, when he himself was just sixteen years old. In 2011, the aging rocker will turn sixty-nine; hopefully by now he's gotten his answer.

When the Baby Boomers sung that song in their teens to their girlfriends and boyfriends, the question "Will you still love me when I'm sixty-four?" seemed to be theoretical in nature. This year, however, the oldest of the Boomers will be celebrating their sixty-fifth birthday - a shocker for the generation that once insisted they would "trust no one over thirty."

Boomers entering their fifties and sixties certainly have a lot to think about as they head towards retirement, but one thing they shouldn't neglect is staying fit. Medical advances almost guarantee that the average Boomer will live longer than his or her parents, but quantity of life means little without quality of life. Quality of life depends upon keeping that aging and oft-abused body fit and trim. Otherwise, Boomers, expect the prescription drugs and surgeries to start pouring in on you. Here are some suggestions for Baby Boomers to improve and maintain their physical and mental health.

How to Lose Weight Fast If You're a Boomer

If you're overweight, your first task in your golden years' health regimen should be to lose weight fast. By your fifties and sixties, however, years of accumulated injuries and the early stages of arthritis might make you grimace when you think about high-intensity cardio workouts. Sound familiar? If so, here are some suggestions for fat-burning workouts that are still easy on the joints.

Cycling - Cycling is often recommended by doctors as a knee-friendly alternative to running. Stationary bikes, in particular, can burn up calories without putting undue pressure on the knees. If you belong to a gym, try out a spin class. These group exercise classes usually last about an hour and provide an excellent way to lose weight fast.

Swimming - Another cardio workout often recommended to people with joint issues is swimming. Swimming works out nearly every part of the body without minimal stress on the joints.

Yoga - Be warned: Not all types of yoga will help you lose weight. What yoga will do for you, though, is help you heal your joints and increase your flexibility so that high-intensity workouts become feasible for you again.

Elliptical machine - The elliptical machine, which looks like a stair step machine that moves in a circular fashion, is not as low-impact on the knees as swimming or cycling, but it is low-impact compared to running. Try out the elliptical machine at your gym to see if it works for you.

Eating Tips for Baby Boomers

When it comes to physical health, exercise is only one half of the equation. The other half of the equation, of course, is food. Fortunately, we know a lot more now about the best way to eat than we did in the 1940s and 50s. Unfortunately, however, the food landscape is fraught with much more danger today than it was when Boomers were growing up. Agribusiness didn't exist yet in the 1950s, and fast food was still in its infancy.

Because the Boomers grew up alongside the food industry, it's understandable that they picked up a lot of bad eating habits. Baby Boomers don't need to become health nuts, but there are a few simple ways Boomers can improve their eating habits:

Stop with the fast food - For people who regularly eat fast food, switching to eating healthy leftovers from their own kitchen is one of the biggest steps they can take towards healthier eating habits.

Switch to water - Drinking filtered water instead of soda or coffee is another way Boomers can cut back on calories and improve health.

Avoid the middle of the grocery store - One easy way to make sure you're buying foods that are good for you is to resolve to shop only on the perimeter of your grocery store. The perimeter of the grocery store is normally where the produce and meat departments are; the middle of the grocery store is stocked with rows and rows of processed foods. If you want to know how to lose weight fast, you would do well to start by eliminating as many foods as you can that emerge from boxes, plastic bags, cans, and jars.

The suggestions above provide a good place to start for Baby Boomers who want to enter their golden years with a healthy body and mind. A few minor lifestyle changes can make a big difference when it comes to your longevity and quality of life. Sixty-four might have once seemed like a long way away, but now that it's just around the corner, don't you think you owe it to yourself to make sure you feel as good at sixty-four as you did at thirty-four?

Melody is a personal trainer and health coach living and working in New York. She has two kids and doesn't want them to be brought up with the lack of knowledge of nutrition that she grew up with. Melody has taken on a few baby boomer clients in recent months and they all seem to want to know the same thing: "How do we get healthy?". Melody has recently started operating howtoloseweightfast.com and wants to build a reputation as somebody who wants to help other people.

Article Source: http://EzineArticles.com/?expert=Melody_Weathers

Quick Healthy Food

By Kelli Shepherd

Quick healthy foods are indeed possible. The most common misconception about healthy food is that it needs to be elaborate and super special. Well, the truth is, it's the opposite.

There is just one rule that you need to remember always and that is to keep it simple and less time-consuming so that you will never go back to your old eating habits and cooking style.

Most ordinary Joes will settle for the microwavable and fast foods rather stir-fried veggies or pan-fried fish. For the busy people, they would most often feel tired already to try to conjure up recipes for the family. That is why the most common food served on the table are Pizzas and sodas... the greatest enemy of healthy eating.

One of the greatest benefit of eating healthy is most often than not, you won't have to rely on recipes to come up with a great dish! Sometimes, my taste might differ from yours, or you might not have the time to prepare them (for now). Therefore the best way to do this is to trust your food instinct.

As I mentioned earlier, making healthy food can be quick and easy. With a bit of imagination, you will be able to conjure up many quick healthy foods.

One of the most important thing to remember in preparing healthy foods is the taste. Mixing bell pepper with celery isn't what I call a mouth-watering food. Who knows, maybe it works for you. But when you mix bell pepper with parsley, that's a salad that is calling my name. And there you are. Salad is one of the easiest dishes you can come up with. Salad comes in different forms as well. You can make it as vegetable salads or fruit salads. If you're more of a meat eater, you can always make a turkey or chicken salad. With these varieties, you already have a lunch or dinner recipe for 4 days.

If you're in the mood for red meat, instead of going for a beef, why not go for venison? You can marinate it like a beef, but healthier. You can grill it, pan-fry it or even make a soup out of it. One of my favorite meats is bison which is become available more readily all the time.

And speaking of soup... instead of putting too much meat in it put more vegetables instead. That way the soup will still have the meaty taste, but have the nutrients of the vegetables.

If you're worried about little children's willingness to eat the vegetables, there's also a quick way of solving that. Pull all the vegetables in the blender or food processor and voilà, you now have a pureed soup!

The possibilities are endless when it comes to eating healthy! All you need is your imagination and instinct. Happy Healthy Eating!

If you're interested in learning more about the value of clean eating and dramatically improving your health, visit my website, where I share what foods I personally recommend.

Visit my website at: http://www.fooduciary.com/.

Article Source: http://EzineArticles.com/?expert=Kelli_Shepherd

Fat Food Vs Healthy Food

By Carole Pagan

You know how skinny people seem to eat so much more and never gain weight? Here's an eye-opener for you.

Here is a food comparison so you can see how much more healthy food you would have to eat to consume the same amount of calories you eat with an unhealthy diet.

How about lunch?

Whopper w/ Cheese 850

Fries 370

Med. Coke 210

Total Calories 1430

OR

Turkey sandwich with cheese,

Lettuce, tomato, and mayo on wheat 364

Nacho Cheese Doritos 140

Lemonade (8oz) 90

Total Calories 594

Cut out the mayo, and you'll cut another 100 calories. Or make sure to use a light mayo. Have some fruit instead of the chips and you'll cut another 75 - 100 calories and gotten 3 servings of fruits and vegetables. So lets say your smart lunch is now running about 464 calories. And you'll be running circles around your not so smart comrades.

Imagine how much work it is for your body to process the 710 calories that come from FAT in the Whopper meal. Is it any wonder you're falling asleep at 2:00 in the afternoon?

Plus, using the smart choices, you've only taken in 759 calories for the day. If you are on the recommended weight loss calorie count of 1500 calories, you still have another 741 calories to go. You can still have chocolate and a good dinner. I think everyone should eat chocolate every day. We would have a much happier world.

Don't be tempted to fall into the trap of not eating enough. Eat until you're full. You'll be less tempted to snack on "bad" things.

Plus you'll have more energy to stay active and burn even more calories. Isn't this fun? Once you get better at making smarter choices, you will never have to count calories ever again!

Make smarter food choices every day -

Find more tips to help you live a happier, healthier lifestyle at Sane SuperWoman Club

Article Source: http://EzineArticles.com/?expert=Carole_Pagan

Food Additives: Safety versus Health Maintenance / Prevention

By Burton Danet, Ph.D.

The topic of food additives is not quickly addressed in one article. Searches on the internet can reveal information that is either pro or con regarding food additive substances.

Depending on one's personal philosophy, it is possible to justify the inclusion or the exclusion of food additives. There are many companies which justify the addition of food additives of one sort or another with various rationales. In fact, some -- or even many -- of the additives can be consumed with no immediate obvious harmful effects.

The reader is referred to the Natural Ovens Bakery / Nutritional Resource Foundation (http://naturalovens.com) article which details all of the many food additives: "Toxin Additives in Food and Drink: Toxic compounds in your foods:"

In this reference, Paul Stitt, CEO, Natural Ovens Bakery, makes the statement that his company will NEVER use any of those additives in their products as they are listed here:

[http://www.naturalovens.com/lib/content/]

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Toxin_Additives_in_Food_and_Drink.PDF

It is a professional decision for A Better Community For All (ABC4All) to screen info/products/companies/ingredients and work only with those companies, like Natural Ovens Bakery, that do NOT include in their products anything that is known to be harmful as much as possible.

At the same time, anyone can be allergic to anything at any time. So one simply needs always to proceed with caution, be alert and on the lookout, and then deal with whatever reactions are manifesting should they occur.

Prevention may be the best approach, and this area of focus is becoming very much more explored in health circles. The information posted about the scientific development of "Plasma Activated Water (PAW)" at http://ABC4All.net/paw.htm may provide future protection against many bacteria/viruses that are being avoided, supposedly, with the additives.

Many so called health supplements/products that contain additives can be shown via sound research to be beneficial over time. That does not mean the last word is in. It is a well known fact that long-term harmful, even dangerous, effects can emerge over time. Those companies preferring to avoid the possibility for allergic and other harmful reactions to substances like sodium benzoate (and so many other food additives, as referenced by Paul Stitt above) are at least attempting to watch out for the consumer to the best of their ability and are offering that much more protection against potentially harmful influences.

The final answer, possibly, will lie with those who are interested in health maintenance first and in the protection of others, not in allowing business decisions to come first or in earning the dollars associated with the lucrative health supplement industry that so often includes unhealthy ingredients in spite of all the claims, testimonials and even scientifically conducted research.

Respectfully submitted,

Burton Danet, Ph.D., Clinical Psychologist (retired)

Founder, A Better Community For All (ABC4All): “Maximizing Charitable Contributions on the Internet”

http://ABC4All.net

Burton Danet, Ph.D., Co-Founder of A Better Community For All (ABC4All) was interviewed by Holistic Junction: "Glimpse of a Remarkable Health League of its Own: Burton Danet, PH.D. & ABC4ALL:" http://www.holisticjunction.com/displayarticle.cfm?ID=2990

Through a collaboration with Huck-Fin Environmental Education (HFEE), San Diego, California, ABC4All/HFEE have originated a comprehensive solution to the obesity epidemic ("globesity"): Community Health, Exercise and Nutrition for All (CHEN4All): [http://www.prweb.com/releases/2004/11/prweb178191.php]

Article Source: http://EzineArticles.com/?expert=Burton_Danet,_Ph.D.

What's Healthier, Broiled, Grilled, Or Fried Food?

By Bernard Duke

Co-Author: Nancy Duke

Americans love fried foods. While it's not always good for us, it does happen to be a fact. There is nothing that we don't love to deep fry, including even ice cream. While the taste is out of this world, it's not necessarily good for you. So is broiling any better than frying and why? Would it help to grill our foods?

Which cooking method actually adds the least amount of fat to your food and are there any other surprises that we need to know about?

Realistically, common sense says that adding fat to a deep fryer or a frying pan adds fat to something that is already fatty, namely meat, which is the most commonly fried item. The lowest amount of fat that will be added is when the food is broiled, because the flames, or the electric broiler are going to cause the fat to melt away from the food.

In a test done at the University of Pennsylvania, the differences were quite incredible. Three samples were done, one broiled, one lightly sautéed and the third deep friend. The broiled sample of meat, done under a broiler had about one percent added fat, while the sautéed variety was about twice that much, but shockingly it was nearly exactly the same as the deep fried variety.

Where the problem comes in is that we generally put a great deal of the deep fried meats and other things into batter. The meat doesn't honestly absorb that much fat on its own, but the breading and other factors take in a vast amount of it.

Now using a lean fat, we see that frying may not be as heinous as you actually thought, but... and there is always a but in the equation isn't there, many of us are not content with just frying, we pay little attention to the kinds of oils that we fry with, often times purchasing the cheapest variety rather than the one that is best for us.

There are good fats and there are bad fats. Butter can be taken in moderation and if you fry your food in it you're asking for heart disease in your future. Vegetable oils, pure corn oil perhaps are the way to go if you're going to fry and forget that flour or breading. Fry without it to keep the fat absorption to a minimum.

Clearly, broiling is the best way to cook your food, provided that you do it on the kitchen stove. Some of us however thought that grilling our food outdoors was the answer.. It does lower the fat but t there are some considerations to the grilling factor too.

California scientist James Felton studied the effects of cooking over barbecue coals, the traditional variety and he believes that some barbecued foods may actually cause cancer.

There are two ways that it can happen but the most traditional way, according to Felton is when the fat from the meat drips down onto the hot coals, causing a chemical reaction when the flame flares up to blacken the meat. If you move the hot coals to the one side so that the fat doesn't drip directly onto the coals it tends to prevent this. Cooking on gas grill may also be some help in this battle.

You might also try cooking at a lower temperature as well as moving the coals if you're going to grill over your traditional coals and also try using regular wood as opposed to charcoal to barbecue your meat.

If none of that appeals to you, the reality is that broiled foods seem to be the best bet. Firstly, the flame comes from above and the fat drips to a pan below, secondary to that, there is less fat than with frying, and thirdly, the grill just may be doing things to your body that you're not ready for.

Do we need any better reasons to broil your meat or fish?

Duke Catering was started in 2000, by Nancy and Bernard Duke, both of whom are very experienced and well educated food service and catering professionals. They have quickly become one of the largest and fastest growing diversified caterers in the Southern New Jersey area. Duke Catering provides school food service to over 1800 school children per day in South Jersey and also provides event catering for businesses and individuals.

Bernard and Nancy Duke are proud members of the School Nutrition Program and attend seminars regularly. They are focused on promoting "wellness" among the many children who enjoy their lunches daily. They plan their menus carefully focusing on adding tastier, lighter, and more nutritious meals to their healthy lunch offerings. For more information on the services offered by Duke Catering visit http://DukeCatering.com

Article Source: http://EzineArticles.com/?expert=Bernard_Duke

Top Five Super, Sexy, Strong and Fit Foods!

By Lauren Jacobsen

Enter 'Super Foods' and their supply of antioxidants to the rescue! Antioxidants can work to decrease the harmful effects of oxidative stress, caused by free radicals, which are the damaging molecules that are the result of metabolic processes occurring in our bodies - whether induced by stress, exercise, environment, and every woman's fear - aging! Antioxidants can work to halt the damage caused by free radicals by binding to active receptor sites scavenging and neutralizing free radicals damaging effects. Incorporate a few of the following antioxidant rich 'Super Foods' into your daily diet and become a 'Super Woman' in no time!

Citrus Fruit: Citrus fruit is a source of the powerful antioxidant Vitamin C, which can help protect our lean body tissue, and help to generate other antioxidants. Multiple studies have found that levels of vitamin C are diminished in the body of those who exercise regularly. Vitamin C can help regenerate reduced vitamin E back to the active state. Vitamin C has been shown to reduce lean muscle damage when compared with those deficient in the vitamin. Another study found that vitamin C does control reactive oxidant species formed during exercise. If not controlled these species have the ability to react with cell membranes and damage them, initiating a series of other damaging reactions. In addition to its antioxidant properties Vitamin C is needed for absorption of iron, which is necessary to help oxygen bind to haemoglobin in the blood. Oxygen is critical for proper muscle performance, and keeping energy levels high. Vitamin C is also involved with amino acid metabolism and the formation of collagen, which makes up connective tissue, and is essential for holding your bones and muscles in place, not to mention keeping our skin looking its best.

Broccoli: Contains many potent antioxidant micronutrients including lutein, beta-carotene, vitamin C, selenium and di-indolylmethane. Di-indolylmethane is a potent modulator of the innate immune response system. This extract is also an excellent source of indole-3-carbinol, which can boost DNA repair in cells! Add this high fiber veggie to your salads and stir frys!

Berries: Packed with fiber, antioxidants, vitamins A and C, their phytochemical properties may also help reduce the risks of some diseases. Blueberries and strawberries are great berry options, but acai berry, is considered to have the highest antioxidant property of any other berry! Try adding a few tablespoons of this super berry to shakes or even oatmeal.

Spinach: This 'Super Food' is extremely rich in flavonoids and carotenoids that provide anti-inflammatory benefits as well as antioxidant benefits. Given the fact that spinach is an excellent source of the antioxidant nutrients-including vitamin C, vitamin E, beta-carotene, and manganese-as well as a very good source of zinc and a good source of selenium-it's no wonder that spinach helps lower risk of numerous health problems related to oxidative stress. Spinach also provides vitamin K, E, B6, B2, folic acid, folate, niacin and the minerals magnesium, calcium, iron, potassium, phosphorous, and copper. This wonder food can be used as a base to leafy green salads, to omelets or even a green-based shake!

Tomatoes: Studies have shown that a diet rich in lycopene, the antioxidant found in tomatoes can help decrease the risk of certain cancers, as well as reduce the risk of heart disease. Fit tomatoes into your nutrition plan by using tomato salsa as a condiment, or even cherry tomatoes to your salad.

Lauren Jacobsen hosts a fitness, nutrition and weight loss site where she provides her 15 plus years of insights to women through her blog and books. To find out more, visit http://www.lifestylesbylauren.com

Article Source: http://EzineArticles.com/?expert=Lauren_Jacobsen

Fitness Foods: My Favorite Fifteen

By Benjamin Crossley

Over the past several years I have spent many hours researching health, nutrition, and exercise. My goal was to figure out what lifestyle modifications I needed to make to enjoy true health for the rest of my life. I have read a great deal about so called "super foods" and their benefits. I believe most food that comes from the earth is great for people who want to be healthy and enjoy living an active lifestyle. Based on my personal experience and research I have compiled a list of my favorite fitness foods. I consider these to be some of the best foods for supporting health and well-being while living a physically demanding lifestyle. I will try to keep it short and sweet (no high fructose corn syrup) for our mutual benefit. There are many different foods that support a healthy lifestyle. My article is about 15 nutritional powerhouses I use to fuel my fire. I will describe the nutritional benefits associated with eating each fitness food the best I can. Try your best to fit these in to your diet and you might notice a difference in your daily performance.

Grass-Fed Beef: This savory source of quality protein is listed first because I love eating grass-fed beef, particularly the sirloin. Grass-fed beef gives me a much more satisfied sense of well being when I am done eating my meal than mass-produced, grain fed beef does. Cows naturally eat grass. As far as I know, it has always been that way. Cows are fed grain to fatten them up for slaughter. Animals tend to be healthier when they live a lifestyle that is in alignment with their genetic programming. The healthier grass-fed cows meat contains significantly higher levels of omega-3 fats than their grain fed buddies. Grass-fed beef contains less omega-6 fats and generally contains fewer artery clogging saturated fatty acids than other beef. This is good because omega-6 fatty acids tend to increase inflammation in our bodies while omega-3′s help support a healthy inflammation response. Generally it is healthier consume more omega-3 and less omega-6. Due to the nature of most processed foods and the fact that most of us consume them daily we have a surplus of omega-6′s in our "modern" diets. When we eat grass-fed beef our bodies are blessed with a healthy dose of long chain omega-3 fatty acids (EPA and DHA) that help balance out the surplus of omega-6′s from all the refined vegetable oils in our modern diet. For you fitness freaks, grass-fed beef is also the premium dietary source of creatine and conjugated linoleic acid (CLA). While creatine has been shown to decrease recovery time between workouts CLA may also increase the rate of fat oxidation during exercise and boost endurance capacity while training. If you have not tried grass-fed beef go get some sirloin right now, cook it your favorite way and enjoy the nourishment.

Chicken Thighs: Chicken thighs are cheaper to buy and have a bad reputation for high fat content which is not entirely rooted in reality. If you are concerned about the fat content be sure to remove all of the skin from the thigh. With only one gram of extra saturated fat per serving I would rather enjoy the experience of the juicy goodness of a plump chicken thigh than to run the risk of my chicken breast drying out because I cooked it two minutes extra. An essential health benefit of chicken thighs is the fact that it has high concentrations of the essential amino acid Leucine. Leucine is one of the branched chain amino acids (BCAA's) which has been shown to reduce muscle soreness and support a quicker recovery between workouts. My favorite chicken thighs come form Springer Mountain Farms. They have good business practices a great product line and a full list of recipes on their website.

Broccoli: This green superfood has a plethora of healthy nutrients including Folate, Vitamin C, Vitamin K, and Fiber. Broccoli has anti-inflammatory properties and its antioxidants help neutralize the negative effects of oxidative stress. Broccoli is great for your digestive system and provides a healthy dose of fiber that aids in our body's detoxification process. Detoxification, avoiding chronic inflammation and neutralizing oxidative stress are three key lifestyle factors to reduce your chances of getting cancer. The first area is eye health. Two carotenoids are found with high concentrations in broccoli. Lutein and Zeaxanthin both play an essential role in building and maintaining eye health. I love to eat broccoli raw but there are many different ways to prepare this versatile veggie.

Kale: This leafy green veggie has an unusually high concentration of carotenoids and flavonoids which act synergistically as antioxidants to fight off free radicals. Lutein and beta-carotene are the carotenoids that have the most pronounced antioxidant properties in kale. Lutein and beta-carotene both act as our body armor to protect us from some of the harmful effects of oxidative stress. Some health problems related to increased oxidative stress include increased risk of developing cataracts, chronic obstructive pulmonary disease (COPD) and atherosclerosis. Kale has high levels of two flavonoids kaempferol and quercitin. There are at least 45 different antioxidant flavonoids that are provided in measurable amounts by this antioxidant powerhouse. Kale can be made in to a tasty dish, make sure to research your recipe if you've never tried it.

Wild Salmon: This fish is a potent source of marine derived long chain omega-3′s. Go for wild caught King Salmon for the most concentrated dose of healthy omega 3′s.:In experiments it has been demonstrated that these long chain fatty acids have decreased,muscle soreness after heavy resistance training, reduce heart rate and the need for oxygen consumption while performing strenuous exercise, decrease the probability of exercise induced asthma and improve blood flow during workouts. Eating wild salmon doesn't only help you perform more efficiently in the gym. The health benefits of consuming this protein packed essential fatty acid powerhouse are too numerous to describe in this short article. It is important to mention that wild salmon is generally less contaminated with less environmental "extras" and many more omega-3 fatty acids. Most farm raised salmon are fed by humans. Like most (if not all) animals, salmon are healthier when they live and eat in the environment that they are genetically suited for and they yield many more nutrients when they are wild caught.

Greek Yogurt: Have you ever had runny yogurt? I have; it was gross and left me hungry. Greek Yogurt is thick and much more satisfying when you are hungry. Greek Yogurt usually has double the amount of muscle building protein that regular yogurt contains and much less sugar. The macronutrient profile is usually 2:1:1 for calories from (2) carbohydrates, (1) protein and (1) fat. The nutritional profile of Greek Yogurt is superior to that of most high-fructose corn syrup and dye soaked yogurts on the market today. Many Greek Yogurts are filled with live cultures that support a healthy digestive system. Do your precious body a favor and buy the plain Greek Yogurt to avoid unnecessary additives. Flavor it yourself with honey, fruit, nuts or any other natural ingredients that will leave your body smiling.

Blueberries: I love blueberries! These sweet berries contain very high concentrations of anthocyanin which is an antioxidant powerhouse. According to researchers at Appalachian State University in North Carolina eating blueberries daily and before exercise can reduce inflammation in our bodies and decrease oxidative stress in our muscles. The researchers concluded that the high concentrations of anthocyanin antioxidants are responsible for the physiological changes they noticed in certain athletic individuals. It is well worth mentioning that blueberries also make an excellent addition to your Greek Yogurt.

Sardines: Next time you catch your workout partner eating canned tuna for the protein and omega 3′s ask if they eat sardines. In a 3 ounce serving of canned albacore tuna there are less omega-3′s (0.8 grams) than in an equal serving size of sardines (1.2 grams). Sardines generally cost less than tuna and are chock full of Vitamin D. Eat the small bones and you get a healthy dose of Calcium as well. Vitamin D is critical in enhancing the absorption of other nutrients and is "necessary for better athletic performance."according to a study in the journal Medicine & Science in Sports & Exercise. Do your research on the benefits of Vitamin D and the sardines might start smelling better to you.

Avocado: Holy Guacamole! I can't believe that bodybuilders used to shy away from Avocados because of their high fat content. The creamy core of the avocado is loaded with healthy monounsaturated fats. Austrian scientists recently demonstrated that monounsaturated fats can help improve blood pressure and reduce body fat. This heart healthy food is versatile and can be used with many dishes. My favorite breakfast starts with diced green onions sauted in a pan with olive oil then I crack three eggs in the pan and mix in chopped avocados to create a no nonsense meal to power me all day long.

Eggs: Which comes first the chicken or the egg? They are both powerhouses in a healthy diet plan but contain different nutrients and vitamins. Eggs are an excellent source of protein and their cholesterol has little if any impact on heart health according to researchers. Eggs contain high concentrations of Selenium which has been shown to help reduce exercise induced oxidative stress. Eggs also are a great source for Vitamin-D which provides many crucial benefits to our bodies. An experiment published in Nutrition Research showed that men who ate a protein dense, egg based breakfast consumed fewer calories when eating at an unlimited buffet later in the day than men who ate a breakfast that was higher in carbohydrates but equal in total calories. If you really want to go for the gold standard with eggs in your healthy diet choose eggs with extra omega-3′s that came from organically fed free range chickens raised without antibiotics that are packaged in cardboard or another "human friendly" packaging.

Spinach: Spinach should be a staple in your diet for consuming the required levels of leafy greens that are great for our health. While eating spinach won't turn you in to Popeye overnight Swedish researchers documented that nitrate found in dark leafy greens and spinach helped muscles operate more efficiently while exercising thus making the actual hard work seem less physically exhausting. So eating spinach really can help you perform better in the gym, it is great for digestion and contains many phytonutrients that we need in our healthy diet. Spinach is another versatile veggie. It can be used for salads, put on sandwiches, pizzas, and while I am using my juicer I often enjoy adding a healthy handful or two of spinach to my daily carrot, apple, celery, or cranberry juice.

Walnuts: I love Almonds so I was initially kind of let down when first found out that gram for gram, walnuts contain almost double the amount of antioxidants of almonds or any other frequently consumed nut. These antioxidants neutralize the negative health effects of harmful free radicals which can lead to chronic diseases. On a lighter note the potent antioxidants also help reduce the amount of time before a full recovery between workouts. Omega 3′s are essential to many bodily functions and great for our overall health and walnuts have more omega 3′s than other commonly consumed nuts you can get at the supermarket.

Dark Chocolate: This is by far my favorite cheat food. We are not talking about milk chocolate here, I'm talking about the good stuff. Pick a chocolate bar that is at least 60 percent cacao and be reasonable with your portions. Dark chocolate is loaded with epicatechin which has been shown to increase exercise capacity and endurance by reducing muscular fatigue. Dark chocolate is loaded with other antioxidants and has pronounced anti inflammatory properties that can help support heart health and help you feel better.

Cottage Cheese: This chunky snack contains the slow digesting protein casein which helps prevent muscle breakdown during long periods without food. Cottage cheese would serve as a healthy bedtime snack provided that you brush your teeth before retiring. We drink whey first thing in the morning or right after a workout because it is rapidly absorbed by our body and we need our protein fix immediately. We need a slow digesting protein like casein, which is found in cottage cheese, to prevent muscular atrophy. Cottage cheese is a great source of calcium which has been shown to help with our fat to muscle ratio.

Chia seeds: Chia seeds contain an arsenal of nutrients from fiber for gut health to free radical neutralizing antioxidants and essential omega 3 fatty acids. Research documented in the Journal of Strength and Conditioning Research shows that trained men who drank a chia beverage containing the same amount of calories that were in the sports drink given to others before a run performed at a higher level during the run than those who did not consume the chia. The legendary Tarahumara Indians of Mexico knew the chia secret. They have been known to run up to and more than 100 miles at a time barefoot in the mounting of Mexico. The Tarahumara routinely consumed a chia drink before these extraordinary feats of endurance. Can you say Ch - Ch - Ch - Chia...? I know, it's not funny.

Try adding one of these foods to your daily diet and help your body help you perform at your best.

If you are like me it is a challenge to get the quality nutrition your body needs from your daily diet. Including the foods listed in this article can help you head in the right direction with your nutrition program. Even with plenty of exercise, rest and a healthy diet it is nearly impossible to consistently supply your body with all of the nutrition it needs to function at an optimal level. Invest in your future by caring for your body and making healthy lifestyle choices. Supplementing your diet with the highest quality nutritional supplements available will help satisfy your dietary needs and help you feel vibrant every day. Make sure to purchase nutritional supplements from a trusted company with safe and effective scientifically researched products.

In Health,

Ben Crossley

http://www.benjamincrossley.wordpress.com

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