Tag Archives: nutrition facts

Looking For Protein Alternatives?

We all know that one of the most basic and essential and nutrients in a proper diet is the protein. Most of the protein we consume comes from meat and dairy products. However, we have also discussed alternatives such as getting your protein from fish or a healthy handful of nuts. In this article you are going to learn about three sources of protein that we promise you have never heard of before!

spirulina-e1395118532447The first source of protein is blue-green algae. Spirulina, a blue-green algae has now hit the hit the fitness scene so you can ditch the steak, yogurt, or tofu that you were used to. With its algae, nitric oxide, and glucose, the spirulina contains a complete protein. It is claimed that these three ingredients provide athletes with immediate access to protein and glucose, to help facilitate peak performance. Additionally, this form of protein is suppose to give us an energy boost that would only be achieved by consuming caffeine or other chemicals. Much research has even stated that spirulina contains the highest concentration of protein in the world which is approximately 60%

Another unique protein can come from peas. This option is great for both vegetarians and vegans. Additionally, anyone allergic to soy can still consume this type of protein and reap its benefits. Surprisingly, the pea being referred to here isn’t the one that you’ve been eating for years. It’s not the typical little peas in the pod, or English peas, but rather the field pea, which is the same one that is commonly dried and created into soup. However, if ground up, de-fatted, and combined with brown rice protein, you are left with a healthy and complete protein. The great aspect of this protein is that is serves as a great alternative by serving the needs of vegetarians, vegans, and those with certain allergies.

The last (and most shocking) form of protein comes from crickets! Hold your judgement, however. Chicken and sirloin steak contain 31 and 29 percent by protein by dry weight, respectively. Compare this to an astounding 69 percent protein composition that is found in insects! Obviously, nobody wants to chew on crickets so the founders of this protein have found a way to create cricket flour which is basically a high protein dust with little to no taste. This powder is then combined with a multitude of healthy ingredients such as almonds, honey, cocoa, and dates to make a tasty protein bar.

 

Cheat Days? Diet Pills? Working Out With Pain?

Throughout your journey to becoming a fit and healthy individual, you are bound to have many questions. Are there easier ways to achieve my goal? Are there any quick shortcuts I can take? How do I get around certain obstacles? Keep reading to find out a few of the most common questions to hopefully aid you along your journey.

skewersOne of the most basic and highly desired questions is whether or not to have cheat days. You make a conscious effort to eat right all week long and you want to know if you can treat yourself to some ice cream for your hard work. However, if you are thinking like this, you are not on the right track. You do not want to consider all the healthy food you eat as a burden and unhealthy foods as a reward. Why would something that is bad for you be a reward! Instead you need to adapt the view that you are changing your lifestyle and creating long lasting healthy habits, not just a temporary phase. At the same time, keep in mind that having a cheat day won’t destroy your progress, just as having one good meal isn’t going to be that beneficial either. However, remember that a single cheat meal can often lead to a binging episode that can be a sever detriment to your success and results.

Another common question has to do with the use of diet pills. Diet pills have been a serious source of controversy and for very good reasons. You have to keep in mind that these pills are legitimate drugs and with any drug, there will be side effects, often times negative consequences. Not that diet pills are extremely unsafe, but their theoretical benefits do not outweigh the potential risk they create. A regimen with healthy eating and consistent exercise will be much more beneficial to you in the short term and long term.

At one point or another, you have experienced an injury. The question is how does one go about their exercise routine while simultaneously managing their pain? Such a situation requires extra effort from an individual. You need to make sure you properly warm up and cool down. This includes applying heat to the affected area before exercise and applying ice after exercise. Make sure to modify your exercises as your injury dictates but do not let your injury stop you from exercises all together.

National Nutrition Month – March 2014

This March is National Nutrition Month! This is a nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The focus of the yearly campaign is to the stress the importance of making educated dietary choices and developing solid exercise and eating habits.

This year’s slogan is “Enjoy the Taste of Eating Right.” Consumer research has shown that the taste of food, as opposed to the nutrition value, is the number one reason for some foods being purchased over others. Additionally, factors relating to social, emotional, and health issues play a role in choosing food, but people will consistently eat more of the food that they enjoy most. So with this year’s slogan, the goal is for people to be able to combine both enjoyable food with proper nutrition to ultimately create great tasting, yet healthy meals.

So how are you going to implement this into your life?

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You must start taking proactive steps in creating healthy meals that meet your dietary guidelines. Rather than going for the greasy and calorie packed junk food, take some extra time in the grocery store to pick out some alternative options that you can make a tasty meal out of.

One of the simplest things you can do is to eat out less. Although they may seem healthy, many meals from restaurants have a bunch of hidden calories. This can include a ton of butter that a chef uses or simply salad dressing that has a surprising amount of calories. By eating at home, you know exactly what you are eating so you can accordingly create a tasty meal that still fits your caloric allotment.

Another easy step that can be taken is to add more fruits to your diet. Find your favorite fruits and carry some around in your office, car, or work space. Next time you get hungry or get a sweets craving, just have your fruit. Not only will these keep you from eating unhealthy snacks, but you will be providing your body vital nutrients and antioxidants.

Equally important, make sure not to completely deprive yourself from indulging in some sweets or snacks. As long as you are able to keep the vast majority of your caloric allotment coming from healthy options, you are allowed some wiggle room as long as you are not going over your calorie limit.

Hopefully you can keep this in mind this National Nutrition Month and you can create lasting habits for a lifetime!

Core Nutrition Facts

When it comes down to different macronutrients and and the quality of your food, here are some important things to take note of:

 

Protein

We encourage a diet with roughly 30% protein intake to facilitate fat loss while inducing a greater retention of lean mass. Additionally, protein will help with appetite suppression while preventing a huge decline in resting metabolic rate

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Carbohydrates

Carbohydrates should be consumed in the form of fruits, vegetables, and whole-wheat grains. Studies show that eating fruits and vegetables protect against hypertension, hypercholesterolemia, cardiovascular disease, and osteoporosis.

Fiber

Fiber slows the absorption of sugars and starches, thereby acting like an anti-diabetic drug while also lowering blood cholesterol. For optimal health, you should shoot for 25 to 30 grams of fiber daily.

Salmon Fillets CREDIT AquaBounty

Mercury

Elevated levels of mercury appear to attack the nervous system of children while also affecting the immune and reproductive systems of adults. Avoid eating too much swordfish, sea bass, halibut, and ahi tuna steaks and instead eat low-mercury options like wild salmon, sardines, sole, tilapia, or small shellfish.

Fats

Studies show either no relationship between fat intake and obesity. However, make sure you are eating mono- and polyunsaturated fats such as omega-3 fats from fish, vegetables, tree nuts, and avocados.

 

Find out about more nutrition tips in Where Did All The Fat Go by Rob Huizenga, MD.