Showing posts with label Food and Energy. Show all posts
Showing posts with label Food and Energy. Show all posts
9 High-Protein Snacks
Busy men are always looking for nutritious snacks to eat when they are on the go. Unfortunately, many of you end up grabbing high-carb, high-fat and low-protein convenience store snacks, which are terrible nutritional choices.
Although the opinions of experts vary greatly as to how much protein men should consume on a daily basis, the generally accepted figure is one gram of protein per 2.2 pounds of body weight. Therefore, a 180-pound man should get about 82 grams of protein in his diet each day.
If you're one of the many men who doesn't manage to meet this minimum requirement, or if you're simply looking for some alternative nutritious snack ideas, read on: The following nine high-protein snacks require little preparation and are generally low in both carbohydrates and fat.
1- Beef jerky
Believe it or not, this old classic is actually a healthy choice. On average, one ounce contains about 70 calories and one gram of fat, but delivers 11 grams of protein. However, the brands sold in convenience stores are often high in salt. If you'd like beef jerky to be one of your high-protein snack options, look for healthier versions in health food stores.
2- Egg whites
One egg white has only 15 calories, is fat- and cholesterol-free and contains four grams of protein. Throw two or three in a pan (with some peppers and onions if you want to make an omelet) for a quick, nutritious mini-meal.
3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and two grams of fat (as opposed to other types of cheese, which can be extremely high in fat). If high protein isn't your ideal goal, then mix it with some fresh fruit for a fast, healthy snack.
4- Tuna
Tuna is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-free. And hey, go easy on the mayonnaise if you're making a sandwich -- it's full of fat.
5- Protein bars
Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Obviously, protein bars should be a high-protein snack, but be careful and avoid bars that are high in carbohydrates and fat. A good choice is DESIGNER WHEY Protein Bars: each 75-gram bar contains a full 30 grams of protein, with only six grams of carbs and five grams of fat.
6- Shakes
As with protein bars, many commercial protein shakes and powders can be high in carbohydrates. Advanced Protein, which delivers 20 grams of protein, two grams of fat and only two grams of carbs per scoop, is perfect for guys who work out.
You can also make your own high-protein shake without protein powder. Blend the following ingredients:
2 cups natural soy milk (Make sure it doesn't have any added sugar. The only ingredients should be soy and distilled water.)
3 egg whites
1 banana (Or another fruit of your choice.)
1 tbsp natural peanut butter (It only contains peanuts and oil -- no preservatives -- available in health food stores and some grocery stores.)
2 tbsps flax powder (Or 2 tsps flax seed oil.)
1/3 cup rolled oats
7- Lentils
Although they may not seem appetizing on their own, putting a handful of them in your soup or salad will give your snack a protein boost. One cup of lentils has about 230 calories, one gram of fat and 18 grams of protein.
8- Peanut butter
If you loved peanut butter and jelly sandwiches as a kid, you're in luck: one tablespoon contains about four grams of protein, eight grams of fat and 95 calories. For an energy boost, spread it on a slice of whole-wheat bread (60 calories and one gram of fat) and top it with banana slices.
9- Oatmeal
According to Aubyn Garstang, a certified personal trainer, many men who train hard favor oatmeal for its balance of protein and good carbohydrates, which gives them the energy necessary to make it through an intense workout. One packet of instant oatmeal has about five grams of protein, 105 calories and two grams of fat. You can eat it alone or add some cinnamon to the mix.
Although the opinions of experts vary greatly as to how much protein men should consume on a daily basis, the generally accepted figure is one gram of protein per 2.2 pounds of body weight. Therefore, a 180-pound man should get about 82 grams of protein in his diet each day.
If you're one of the many men who doesn't manage to meet this minimum requirement, or if you're simply looking for some alternative nutritious snack ideas, read on: The following nine high-protein snacks require little preparation and are generally low in both carbohydrates and fat.
1- Beef jerky
Believe it or not, this old classic is actually a healthy choice. On average, one ounce contains about 70 calories and one gram of fat, but delivers 11 grams of protein. However, the brands sold in convenience stores are often high in salt. If you'd like beef jerky to be one of your high-protein snack options, look for healthier versions in health food stores.
2- Egg whites
One egg white has only 15 calories, is fat- and cholesterol-free and contains four grams of protein. Throw two or three in a pan (with some peppers and onions if you want to make an omelet) for a quick, nutritious mini-meal.
3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and two grams of fat (as opposed to other types of cheese, which can be extremely high in fat). If high protein isn't your ideal goal, then mix it with some fresh fruit for a fast, healthy snack.
4- Tuna
Tuna is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-free. And hey, go easy on the mayonnaise if you're making a sandwich -- it's full of fat.
5- Protein bars
Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Obviously, protein bars should be a high-protein snack, but be careful and avoid bars that are high in carbohydrates and fat. A good choice is DESIGNER WHEY Protein Bars: each 75-gram bar contains a full 30 grams of protein, with only six grams of carbs and five grams of fat.
6- Shakes
As with protein bars, many commercial protein shakes and powders can be high in carbohydrates. Advanced Protein, which delivers 20 grams of protein, two grams of fat and only two grams of carbs per scoop, is perfect for guys who work out.
You can also make your own high-protein shake without protein powder. Blend the following ingredients:
2 cups natural soy milk (Make sure it doesn't have any added sugar. The only ingredients should be soy and distilled water.)
3 egg whites
1 banana (Or another fruit of your choice.)
1 tbsp natural peanut butter (It only contains peanuts and oil -- no preservatives -- available in health food stores and some grocery stores.)
2 tbsps flax powder (Or 2 tsps flax seed oil.)
1/3 cup rolled oats
7- Lentils
Although they may not seem appetizing on their own, putting a handful of them in your soup or salad will give your snack a protein boost. One cup of lentils has about 230 calories, one gram of fat and 18 grams of protein.
8- Peanut butter
If you loved peanut butter and jelly sandwiches as a kid, you're in luck: one tablespoon contains about four grams of protein, eight grams of fat and 95 calories. For an energy boost, spread it on a slice of whole-wheat bread (60 calories and one gram of fat) and top it with banana slices.
9- Oatmeal
According to Aubyn Garstang, a certified personal trainer, many men who train hard favor oatmeal for its balance of protein and good carbohydrates, which gives them the energy necessary to make it through an intense workout. One packet of instant oatmeal has about five grams of protein, 105 calories and two grams of fat. You can eat it alone or add some cinnamon to the mix.
3:18 AM | Labels: Body Fitness, Food and Energy, Gain Weight, Supplements |
Home Remedies to Increase Height and Weight
The bone structure must remain elastic if one is to become taller. One must take exercise regularly. I suggest the following exercises will help one gain height:
(i) Stand in an open space in attention position. In hale deeply through the nose and extend yours arms lifting then slowly up to your shoulders. Keep your arms straight. Hold that position for some time and then take the arms backwards as far as they will go. No inhale again the release your breath slowly, resuming the former position.
(ii) Stand with your arms straight at right angles to your body. Lift the arms vertically and then bring them to the level of the shoulders. Do not exhale in the process, but stand on your toes, lifting your heels as far as they will go. Exhale slowly after some moments and resume the earlier position.
(iii) Extend your arms forward up to the level of the shoulders. Inhale and fill your lungs to about one-third of their capacity. Wait for a few moments and then take your arms above your head. Now move them in a circular motion-taking them behind your back and in the former position again. Exhale slowly.
As Vitamin A, Vitamin D, Protein and Minerals are important to increase height. So I Prefer you increase your daily intake of foods which contain these elements. Foods like orange, lime, papaya, carrot, sweet potato, egg yolk, fish cod, liver, broccoli, tomatoes, soya bean, milk, nuts, etc. Along with foods that increase height, stretch exercises are always recommended to enhance the results. You may also choose to pick out activities like yoga, basketball, swimming and cycling.
How can one increase weight?
Take to a diet for three to four days. Take 100 to 150 grams of bran with the fruits. The best way will be to mix bran with a fruit like papaya. It will increase appetite, improve the digestion and remove costiveness, if any. One will tend to eat more and the capacity to assimilate food will be increased.
Foods like flour, rice honey, raisins, figs, dates, butter, and etc. can help increase weight. Sweat substances can increase weight than fatty foods. Those wishing to increase their weight should become pure vegetarians and eat fruits, rice, flour, fresh vegetables, bananas, dry fruits, butter, and milk. Germinated wheat is also extremely beneficial if taken in the form of gruel mixed with hot milk.
3:03 AM | Labels: Body Fitness, Food and Energy, Gain Weight, Healthy Tips, increase height |
Eating Disorder Treatment - Remedies & Tips
Eating disorder is about every next person's problem, people suffering from eating disorders for many months should see a Health Professional for proper treatment. However there are few tips to avoid eating disorder.
First you have to develop health relationship with food, exercise and even your body as this is the important part for recovery or prevention of and eating disorder, so here are some basic self-help tips.
Take Regular Meals
For a good start eat three meals a day, which includes breakfast, lunch and dinner. Some people eat five to six meals a day, this is ok, but remember it is your overall calorie intake each day that is important (2500 kcal for men and 2000 kcal for women). Avoid skipping meals, donot wait until you are starving, in that case you might over eat you meal resulting in eating disorder. Choose healthy snacks such as fruit, nuts, and yogurt in between meals if you are hungry.Intake Healthy Foods
The types of foods we eat are important. We all like to indulge in our favourite foods every once in a while, but we should also eat as wide a variety of healthy, nutritious foods as possible. General nutrition guidelines include:•Eating plenty of fruits and vegetables
•Choosing complex carbohydrates such as bread, rice and pasta (whole grain if possible) rather than processed sugars
•Eating protein in the form of lean meats, fish, poultry, legumes and nuts
•Drinking water regularly
Avoid weighing yourself and looking in the mirror
If you can bring yourself to, throw the scales away, or weigh yourself no more than once a week. What the scales say is not an indication of how good a person you are, and you do not need their approval. Continual weighing and scrutinising yourself in the mirror is not going to help you free yourself from your insecurities about your weight and body image. There are matters more worthy of your attention, such as family, friends and other things you have going on in your life.
Maintain food diary
Keep a food diary of what you eat and when you eat it to help you focus on eating regularly. Also record any episodes of going without food for long periods of time, bingeing or purging and the thoughts and emotions you have about them. If you can learn to recognise the situations and feelings that lead you to engage in unhealthy eating behaviours it will help you to figure out ways of dealing with them. The things you find out about yourself may surprise you. Exercise Regularly
Studies have shown exercise to have a positive effect on low self-esteem and poor body image, which are widely cited as being contributory factors in the onset of eating disorders. Remember exercise is good for us, but too much can have a detrimental effect and place unnecessary stress on our bodies. People with anorexia often have a compulsion to exercise excessively and this needs to be addressed. A healthy amount is 30 minutes of physical activity on five days of the week.Be patient
Unhealthy relationships with food do not develop overnight, and it can take many months and even years to regain full control over your eating habits. The road to recovery is a long one along which you must be prepared to take small steps, but you have every chance of making it. Remember, if you have acknowledged you have a problem and have resolved yourself to do doing something about it, you are already halfway there.2:52 AM | Labels: Food and Energy, Healthy Tips |
Reasons To Eat Fruit | Nutrition Fruits
Fruit consists for the largest part of water
Just like the human body does. If you think about it, it's logical to consume food that contains as much water as your body does...
Fruit Stimulates Our Memories
If you didn't know yet: fruit is the ultimate brain fuel. Fruit has a positive effect on our brains and makes you recall information easier and faster...
The Miraculous Healing Effects Of Fruit
Spectacular stories about people that cured from cancer by a strict diet of raw fruits and/or vegetables are well known but do we want to believe them? We still don't know that much about fruit and its contents...
Fruit Is 100% Bad-Cholesterol Free
No doubt about this reason. Too much cholesterol is not good for our bodies and fruit doesn't contain much cholesterol. Animal products like meat and dairy contain a lot of cholesterol...
Fruit Makes You Feel Better
Several stories have told us about people that were frequently depressed and how they got out of their depression slowly but surely after consuming substantial amounts of fresh fruit on a regular basis. Eating a lot of fruit can have a mysterious healing effect on human beings...
Ethical Reasons To Eat Fruit
Fruit doesn't have to be killed and slaughtered before you can eat it. The fruits are just hanging there waiting to be picked by you...
Fruit is not expensive at all
Did you always think that fruit is an expensive product? Take a good look at how much money you spend on other food. It could be worth something to replace some of those expenses with fruit...
Fibers
We do know now that a diet with plenty of fibers helps against corpulence, high blood pressure, and other factors that increase the chance for a heart disease. The food that contains these healthy (natural) fibers is.... right: FRUIT!
Fruit Is The Most Natural Food
Fruit is food that has been made by plants to be eaten by animals and humans in order to spread its seeds...
Just like the human body does. If you think about it, it's logical to consume food that contains as much water as your body does...
Fruit Stimulates Our Memories
If you didn't know yet: fruit is the ultimate brain fuel. Fruit has a positive effect on our brains and makes you recall information easier and faster...
The Miraculous Healing Effects Of Fruit
Spectacular stories about people that cured from cancer by a strict diet of raw fruits and/or vegetables are well known but do we want to believe them? We still don't know that much about fruit and its contents...
Fruit Is 100% Bad-Cholesterol Free
No doubt about this reason. Too much cholesterol is not good for our bodies and fruit doesn't contain much cholesterol. Animal products like meat and dairy contain a lot of cholesterol...
Fruit Makes You Feel Better
Several stories have told us about people that were frequently depressed and how they got out of their depression slowly but surely after consuming substantial amounts of fresh fruit on a regular basis. Eating a lot of fruit can have a mysterious healing effect on human beings...
Ethical Reasons To Eat Fruit
Fruit doesn't have to be killed and slaughtered before you can eat it. The fruits are just hanging there waiting to be picked by you...
Fruit is not expensive at all
Did you always think that fruit is an expensive product? Take a good look at how much money you spend on other food. It could be worth something to replace some of those expenses with fruit...
Fibers
We do know now that a diet with plenty of fibers helps against corpulence, high blood pressure, and other factors that increase the chance for a heart disease. The food that contains these healthy (natural) fibers is.... right: FRUIT!
Fruit Is The Most Natural Food
Fruit is food that has been made by plants to be eaten by animals and humans in order to spread its seeds...
2:48 AM | Labels: Food and Energy |
How Much Calorie Do I Need
How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)? Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn’t too hard. And with the formula I’m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin!
IF YOU DON’T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!
Step 1:
Take your current body weight in pounds (lbs) and multiply by 11. Example: 194 lbs x 11 = 2134 calories This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this… so off to step 2…
Step 2:
Figure out your metabolic factor according to the table below.
But first, some definitions to help you determine where you might fit in:
Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it’s difficult to lose the weight.
Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’t have trouble losing weight depending on what you want to do.
Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.
Metabolic %
Under 30 years old
Slow Metabolism- 30%
Moderate Metabolism- 40%
Fast Metabolism- 50%
30-40 years old
Slow Metabolism- 25%
Moderate Metabolism- 35%
Fast Metabolism- 45%
Over 40 years old
Slow Metabolism- 20%
Moderate Metabolism- 30%
Fast Metabolism- 40%
Example: 2134 calories x 35% = 746.90
I took my calories needed above just to sit here and not move and multipled it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.
Step 3:
Put it together.
2134 + 746.90 = 2880.90 calories
I need 2,880.90 calories to maintain my current weight with my current activities.
Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.
Step 4:
Now change the above with about 500 calories every day to reach your goals!
Lose Weight: I would take 2880.90 – 500 = 2380.90
Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities
Gain Weight: I would take 2880.90 + 500 = 3380.90
Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.
Step 5:
You must track what you are eating so you’ll know if you’ve made your goal for the day. And tracking food does not have to be complicated with weights and scales. It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.
You can keep doing the math over and over as you reach a goal. If you are bulking, your requirements will change as you progress. And when you lose weight they will as well. You might want to lose weight, reach a target weight and then maintain. So you will do this formula again when you have hit the weight you want.
1:10 AM | Labels: Food and Energy |
Increasing Your Appetite
We all feel hungry and the desire for food is there. The quantity consumed depends upon our appetite. There are times when we are very hungry and sometimes we do not feel like having anything.
One must have a good appetite. It is sign of good health. One must eat well in order to carry out the daily chores. But how does one ensure a good appetite?
Home Remedies for Good Appetite
Individuals with poor appetite or appetite loss may eat less than usual, not feel hungry at all, or feel full (satiated) after eating only a small amount. There are home remedies to improve or appetite:
Horse radish, garlic, safflower, hops, goldenseal, oatstraw, barberry, parsley, and ginseng will help increase appetite. A thiamine supplement along with zinc, vitamin A, niacin, B-complex, and biotin to increase appetite. Peppermint tea to increase appetite. Take some fresh ginger, chop a little into small pieces, add some lime juice and a pinch of rock salt, and chew it up. It stimulates the appetite. Kernels of fully-grown mango seeds are to be dried. Add a few curry leaves and a few pepper corns to the kernels (1-2 seeds) and grind them to a fine paste using water. Mix the paste in buttermilk. Add a pinch of salt to taste. This is then added to rice and taken. Tender mango leaves can be used in place of mango kernels. This brings about good appetite and helps sensitize the taste buds. Bitter greens consist of arugula, radicchio, collards, kale, endives, escarole, mizuna, sorrel, dandelions, watercress, and red/green mustard, which help, in increasing appetite by improving digestion. Fennel, like its cousin caraway (both belong to the Umbelliferae family of herbs), is a familiar digestive aid, both for relieving stomach upset and for boosting the appetite. Hot pepper increases metabolism and the appetite. Ayurveda Remedies for Increasing Appetite.
Extract a cup of pomegranate seed juice. Add a pinch of rock salt and a spoonful of honey. Sip it slowly and it removes the bad taste from the mouth and increases your appetite. Take equal parts of mustard seeds, asafetida, ginger, cumin seeds and black salt and grind the mixture to a fine powder. Add this mixture to a glass of buttermilk and drink it an hour before meals for increasing the appetite. One part each of cloves, nutmeg and long pepper, 3 parts of Indian gooseberry and 8 parts of ginger. Grind the mixture to obtain a fine powder. Add sufficient sugar to make it tasty enough to eat. Consume a spoonful of this mixture twice or thrice a day helps in improving lost appetite. Mix in equal parts cinnamon bark, small cardamom, coriander seeds and fennel seeds. Soak the mixture in cold water overnight. Strain this blend with a tea strainer. Drink this early in the morning for better appetite. Soak about 10 grams of tamarind in a cup of warm water for 30 minutes. Squeeze the mass to obtain tamarind juice. Add a pinch of table salt to suit your taste. Add about 2 grams of powdered ajowan seeds. If taken before meals, this juice improves appetite. Basil tea helps in increasing appetite. Improve your appetite the natural way and enjoy your meals. A good appetite promotes general well-being.
1:45 AM | Labels: Food and Energy |
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