Health & Wellness Blog

    

Best Proteins for Weight Loss

Many people today, health conscious or not, are having problems when it comes to picking the right foods for their body. Some individuals neglect eating essential proteins and fatty foods in their diet.

Proteins are very important in our daily diet, especially if you are looking to lose weight. Many dieters take on calorie restriction and struggle to keep themselves satisfied and full. Quality, low-fat proteins can be the ideal solution.

The primary proteins that are best for weight loss include chicken, turkey, seafood and tofu. These types of foods are very beneficial, not only in muscle building and cell tissue repair, but also to keep our stomachs satisfied for a longer period of time.

Unlike red meats, such as beef, these more "white proteins" are considered the healthiest because of the low fat content. In addition, these types of proteins provide a number of nutrients like Vitamin B, B1, B6, Zinc and more. The most common in American cultures are turkey and chicken, so we'll get dive into two weight loss proteins that are often overlooked: seafood and tofu.

Seafood is highly beneficial in moderation. Seafood is extremely low in fat, high in protein, and offers a wealth of vitamins, minerals, and omega 3 fatty acids. Healthy seafood includes salmon, tilapia, shrimp and other shellfish like crab and lobster. It is always best to choose wild caught fish over farm raised, and always try to acquire seafood from the freshest sources.

If you are a vegetarian, tofu is a great source of protein. This food is made up of soybean milk; however there are many concerns with genetically modified soybean crops. For this reason, it always best to opt for organic tofu, whenever possible. Tofu has also been known to help minimize the risks of cancer, cardiovascular diseases, and other inflammatory problems.

Chicken, turkey, seafood, and tofu are highly recommended by health experts because of their countless health benefits, particularly for those looking to loss weight. When consuming chicken and turkey, just remember to eliminate the skin because this is where most of the fat is stored.

Always remember that when it comes to weight loss, proper exercise and diet go hand in hand. There is a saying that goes, "He who has health, has hope. And he who has hope, has everything." So live life to the fullest and always think positive. Thanks for reading the Health n' Wellness blog.

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Best Fat Burning Foods for Weight Loss

Losing weight is a major challenge for most people. The intimidation of a weight loss plan is often exacerbated by confusing statistics and information. Many people are hitting the gym under pressure only to exhaust themselves within no time and fall back to their plump selves. As they say, the forbidden fruit is always sweet and hence, the foods you crave most cause this trauma. If you eat right, you can cut on excess fat and be on your way to retaining your slim and trim figure. In this Health n' Wellness post, we dive into some of the best fat burning foods include to include in your weight loss diet plan.

Almonds and Nuts with Skin Intact

Although nuts contain high levels of fat, in moderation they can help to fend off food craving and make you feel full. As such, you do not end up gorging yourself with other types of food. These nuts also help to build muscle, which is what people crave for when trying to lose weight. A person trying to lose weight can kill for a toned body but a diet of nuts everyday will help you achieve this feat easily.

Whey Proteins

This is a mixture of globular proteins found in milk. The product contains nutrients such as Glycomacropeptide, immunoglobins, and lactoferrin, which help in breaking down fat. In addition, you get amino acids such as tryptophan, which are essential in breaking down fat while at the same time building body muscle. This double-pronged function ensures that as you burn fat, muscles are toned. Moreover, proteins are essential in repairing torn muscle and tissue thus helping regain an ideal body.

Whole Grains

Such whole grains for weight loss include oatmeal, brown rice, quinoa, and other non-white grains. These fat burning foods are perfect because the body uses a lot of calories while burning them down. They are rich in fiber and hence your body has to expend more energy in metabolism, which effectively ensures you continue losing extra fat.

Beans and Legumes

These have been hailed for a long time due to their low calorie content and high fiber content. In essence, beans and legumes help to regulate digestion through presence of fiber and as the body struggles to burn more fibers, you lose more calories. They are the ideal replacement for meat because they still have proteins present in meat.

Lean Meats

This is a type of food high in proteins. Over the last few years, shift is being refocused on proteins due to their high thermo genic effect. During intake, your body burns around 30% of calories and this is ideal for your weight loss. As such, look for lean meat such as turkey or choose fish like salmon, tuna, and tilapia to cut down on saturated fat. Other ideal fat burning foods include chili peppers, spinach and vegetables, eggs, berries among others. They call for discipline and dedication to dieting if at all the desired effects are to be achieved. Do you have any other top fat burning foods for weight loss that you would like to add? Let us know in the comments section below.

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Essential Foods for Optimal Muscle Recovery

Foods for Muscle RecoveryExercising is great but sometimes, heavy workouts can end up stressing your muscles. In order for your muscles to recover, you should get some rest and also proper nutrition. The right foods will do wonders for your muscles. They not only enhance muscle growth and repair but also facilitate a quick and optimal muscle recovery. Below is useful information to help you select a proper diet after exercising.

When you are engaging in heavy exercises, a lot of blood glucose and glycogen is used up. When this happens, you will feel fatigued. The fatigue is as a result of lost carbohydrates. The carbohydrates have been broken down to create glycogen and glucose used up during exercise. Since all the carbohydrates have been broken down, you must replenish them by taking up the right foods. There are many foods which are rich in carbohydrates but not all of them are ideal for muscle recovery.

A great recommendation of foods, which are rich in carbohydrates and perfect for muscle recovery are foods which are highly glycemic. High glycemic foods are rich in carbohydrates which are needed after exercise. It is recommended that, after taking part in heavy exercise, you should take high glycemic foods for carbohydrates. This is because high glycemic foods enter the bloodstream faster making the muscles restore the glycogen at a faster rate. Good examples of foods which are rich in carbohydrates needed for muscle recovery are baked potatoes, cereals, breads and bagels.

Protein is extremely essentail for optimal muscle recovery. Proteins are excellent due to their healing and body building properties. Proteins promote muscle growth after they have been broken down after heavy exercise. The right amount of protein to include in your diet after a workout should be a quarter of your consumption of carbohydrates. In simple terms, the ratio of carbohydrates to proteins consumed should be 4 to 1.

The most ideal source of protein for muscle recovery is milk. You can also get proteins from other dairy products like yoghurt and cottage cheese. Both have carbohydrates as well as proteins needed for muscle recovery. Other than dairy products, protein sources like tuna, soy and turkey are also ideal for muscle recovery.

Your body must remain properly hydrated after carrying out moderate to heavy exercise. Hydration is important since it allows your muscles to recover from the stress of conducting heavy exercise. Bear in mind that the body consumes lots of water during exercise and this water needs to be replaced.

Loss of water during exercise can lead to tiredness and weakness. This is why people end up fainting since water is lost and has not been replenished. The most common sign of dehydration is urine that is too dark. If you lose a kg of fluid, it needs to be replenished by a liter of clean water. Bear in mind that, for proper hydration to take place, it is recommended that water is consumed in its original form. However, you can take a few sports drinks, fruit and milk since they are also sources of water which will hydrate the body.

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Top 15 Foods for Optimal Muscle Recovery

top foods for muscle recoveryIf you want to lose fat and build muscle, you need various veggies, proteins, carbs, fruits and healthy fats. Protein does not only help in muscle building, it also enhances fat loss. Eating fats enhances fat loss too. The body reserves fats if you do not take in more fats.

Veggies and fruits contain minerals and vitamins that help in the recovery of workouts. Carbs fuel one’s muscles, making them feel energetic at the gym. Many people struggle to acquire these foods possibly because of being busy or for lack of required information. Here are the top 15 foods for your muscle recovery:

1. Whole eggs - This is a rich and cheap protein source: about 7g per egg. The egg yolk has vitamins A, E and D, half the protein, and cholesterol for natural increase in testosterone amounts. Do not worry about egg cholesterol as dietary cholesterol is not limited to blood cholesterol. Instead, bad cholesterol requires a reduction in body fat.

2. Fish oil - This lower skin and joint inflammation, lowers body fat besides raising testosterone levels. You require 9000mg DHA/EPA per day. Because getting this from a fatty fish may be hard, you should consider the fish oil supplement.

3. Wild caught salmon - It is among the best Omega-3 sources. Omega-3 fatty acids offer you 20g protein/100g serving. However, farm raised salmon has lower levels of omega-3. Therefore, use wild salmon.

4. Berries - These strong antioxidants prevent cancer, eye and heart diseases. Any type of berries works. Go for frozen or fresh ones and blend them with oatmeal.

5. Flax seeds - It is a source of fiber, omega-3 and protein. To benefit from these seeds, grind them. Take one tablespoon with berries and yogurt before sleeping. Avoid flax oil because it has no fiber and is unstable.

6. Extra virgin olive oil - Has 70 percent monosaturated fats, which protect one against heart ailments and cancer. Add one to two tablespoon of olive oil to salads.

7. Broccoli - They contain large amounts of anti-estrogen indoles and cancer-fighting phytochemicals. Broccoli also contains low calorie and large amounts of soluble fiber that aid in fat loss. For a change eat the other cruciferous vegetables like cabbage, kale, and cauliflower.

8. Spinach - It an alkaline food that prevents bone and muscle loss. It also prevents cancer and heart disorders because it is rich in nutrients.

9. Quinoa - It is rich in protein and fiber than oats and rice. It is gluten free and tastes better. Go for the whiter grain, as it has better quality. Take it after workouts with spinach and meat.

10. Oats - They reduce cholesterol and supply you with the low-gi carbs for energy. They are high in soluble fiber.

11. Tomatoes - Are rich in lycopene that prevents cancer. Tomato paste’s lycopene is four times more bioavailable than what fresh tomatoes contain. After strength training, have pasta or pizza with tomato sauce and some olive oil.

12. Apples - They contain pectin what helps in weight loss by raising satiety. Moreover, apples are strong antioxidants. Since pests contaminate most apples, choose organic.

13. Water - the body holds water if you do not drink sufficient. Therefore, drinking it averts water retention, hinders dehydration and aids in muscle recovery.

14. Carrots - They are rich in vitamin A that enhances vision especially at night. They contain high fiber, and low calorie.

15. Green tea - It is a natural diuretic and strong antioxidant. It accelerates fat loss, improves circulation and blood sugar and prevents cancer. Drink it in the morning rather than coffee.

Stayed tuned on the Health n' Wellness blog for more nutrition tips for exercise, muscle recovery, and optimal health.

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Top Foods to Promote Healthy Hair & Scalp

Top Foods Healthy Hair ScalpIt is no secret that using high quality products on your hair can improve the way that your hair looks on the outside, but you need to work on eating healthy foods to obtain healthy hair.

When you follow a healthy diet your hair will start to improve in texture and length without having to resort to expensive hair products to try to cover up your hair problems.

Here are some of the top foods that can help you achieve healthy hair without having to empty your wallet.

1.) Eat Legumes and Nuts. Nuts provide you with a high amount of essential fatty acids that will increase the health of your scalp to promote faster hair growth. They also contain minerals that benefit hair by making it look shiny and you get a boost in zinc.

If you are lacking zinc in your diet then you will notice that you are losing your hair. The best nuts that will make your hair grow fast are almonds, brazil nuts, and walnuts. Be sure to eat the recommended amount of lentils, black beans, lima beans, and garbanzo beans to get calcium and protein. For an extra boost for growing hair long would be to consume flax seeds and pumpkin seeds.

2.) Go for Dairy. Healthy hair can be achieved by eating dairy products that are low in fat, since they provide the body and hair with protein to grow strong. Eat cottage cheese or yogurt for calcium to make hair even stronger and reduce breakage. Also eating two eggs every other day to provide your hair with essential fatty acids and other minerals that are necessary to maintain beauty overall.

3.) Reach for the grains. Now you need to reach for the grains, since they are packed with tasty minerals and vitamins that can make the dullest of hair look vibrant in a matter of months. You need to consume whole grain breads or multigrain breads to get healthy hair.

Check out tasty cereals that have been fortified and always check the food labels to see if whole grain products were really used. You will get iron, B vitamins, and zinc if you read the labels carefully and then reap the rewards of reading the label with a healthy hair that shines.

4.) Buy tasty vegetables and fruits. You need to eat a wide range of vegetables and fruits make sure that you get all the phytochemicals, minerals, and vitamins that you need to promote hair growth in a healthy way. When you go to the grocery store try to purchase fruits and vegetables of every color found in the rainbow to increase the overall health of your body.

Eat at least five to six servings a day to see a dramatic change in your hair texture in less than two months when you add more of these healthy foods to your diet. These foods are best when they are eaten raw and not cooked, but if you liked your veggies warm then you should buy a small steamer.

Although many different variables can impact the quality and health of your hair and scalp (such as humidity or atmosphere, time of year, weather, etc.) a quality diet is a significant factor to be mindful of.

This blog post was contributed by the Peoria hair salon Five Senses Spa & Salon.

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Low Carb Snacks for Reusable Snack Bags

Reusable Snack BagsLow carbohydrate diets are quickly growing in popularity, and for good reason. Cutting back on your carbohydrate intake is an excellent way to improve your health and lose weight. Though the benefits of a low carb diet may be easy to find, portable low carb snack options are decidedly more difficult. The key to sticking to your low carb diet is to take healthy snacks with you so that you are not tempted to buy an unhealthy snack alternative when hunger strikes. Invest in a few reusable snack bags and get ready to eat on the go.

Vegetables

Vegetables are low in carbs but high in fiber and nutrients. Celery with peanut butter, pepper slices, carrots, broccoli, and cauliflower all make tasty and low carb snacks on the go. These foods also fit perfectly in ecofriendly snack bags so you can place them in your lunch bag or reusable snack bag with a cold pack without a worry.

Cheese and Meat

Cheese and meat are a great source of healthy fats and protein. As such, they make a great choice when it comes to choosing low carbohydrate snacks for resuable snack bags. Pepperoni slices, cheese cubes, cheese sticks, jerky, and lunchmeat can all be stored in a portable lunch bag and eaten throughout the day when you get hungry.

Nuts and Seeds

If you are looking for a crunchy, satisfying snack, but want to avoid the carbohydrate overload of crackers and chips, nuts and seeds are the way to go. Sunflower seeds are a popular option. Nuts, such as cashews, almonds, and peanuts also provide a high protein and low carbohydrate snack that is easy to include as part of a healthy lunch or snack and are easy to carry in a small reusable snack bag.

Eggs

Eggs are full of healthy protein. Though raw eggs are not portable in resuable snack bags, you can prepare eggs in a couple of different ways and pack them for lunch or snack. The two most popular options are deviled eggs and hardboiled eggs.

Something Sweet

A low carbohydrate diet does not need to be void of all sweets. Rather, there are ways that you can modify your low carbohydrate snacks and satisfy your sweet tooth at the same time. Sugar free Jello is a versatile sweet snack option. You can add nuts and cottage cheese, or combine it with coconut milk in order to add a bit of sweetness without adding to the carbohydrate count. Retailers also provide a number of low carbohydrate snack bar options to choose from.

Now that you have a lot of great new ideas for your low carbohydrate snacks. Grab your eco-friendly reusable snack bags and pack them with nutritious snacks for you and your family.

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