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We’ve all been there.  Whether you’re just getting in the door from the gym or exercised before work that morning, cooking is the last thing you want to do when you get home. If you’re not prepared with leftovers, maybe you reach for the frozen pizza to throw in the oven while you shower. When going for the easy frozen choice, you’re probably lacking nutrients on the day of exercise. If this sounds like you, It’s time for a change that doesn’t take much of your time. Here are two nutrient packed recipes that will keep you well nourished, uninjured and in your workout routine

1) Lettuce Wraps for the Un-Lame (Serves 2)

Ingredients:
- ½ pound ground meat or ½ pack of diced tofu (for the protein and other micronutrients).
- 2 tbls olive oil (for the good fats and flavour).
- ½ head of cauliflower, diced (for the vitamin C).
- ½ large white or yellow onion, diced (for the fibre and flavour).
- 1-4 large cloves of garlic, diced (for the calcium, iron and vitamin C).
- 1 head of butter lettuce (for the vitamin A).
- 1/4 cup soy sauce (optional).
- Black pepper (to taste).
- Salt to taste (if not using soy sauce).

Instructions:
1. Heat oil in a pan on medium heat. Add meat and cook for 5 minutes (10min if using tofu).
2. Add diced cauliflower, onion and garlic. Pour soy sauce on top and let cook uncovered for 15 minutes or until vegetables are supple. Stir intermittently.
3. Add black pepper/salt to taste before serving, using the butter lettuce leaves as a wrap.

Serving Suggestion:
- Top each wrap with freshly shredded carrots (for the fresh taste and vitamin A).

2) BreakFAST Burritos (Serves 2)

Ingredients:
- 3 Eggs (For good fats, calcium, iron and protein)
- 2 tbls olive oil
- 1-2 diced Roma tomatoes (For iron, vitamin A and C)
- 4 green onions, diced (For some vitamin A and C)
- 1 glove of garlic, diced (For the calcium, iron and vitamin C)
- 4 flour tortillas (For the carbohydrates)

Instructions:
1. Heat olive oil in a pan on medium. Add garlic and green onion. Saute for 3-4 minutes, uncovered.
2. Mix eggs in a separate bowl. Pour into the pan over the garlic and green onions. Let cook for 2-3 minutes, while stirring, or until the eggs are firm. Once the eggs are cooked, empty the contents of the pan onto a separate plate.
3. Place one flour tortilla in the empty pan on medium heat. Top with a small portion of the cooked eggs from step 2. Let cook for 1 minute. Fold the sides of the tortilla together to form a burrito and flip it over in the pan with a spatula. Let cook for 1-2 more minutes or until the burrito is sealed.
4. Repeat the previous step with the rest of the tortillas.

Serving Suggestion:
- Put diced tomatoes on the side to top the burritos as you eat. Add chopped cilantro if desired.

Even these short recipes can seem like a lot after a long day mixed with exercise, but they are worth every minute. Think of it this way; how many workouts would you miss if you were injured? And don’t stop here.  These recipes lack many essential vitamins and minerals we get from fruits. So grab a banana with that protein bar in the morning and remember; eat well on your days of exercise and stay injury free.

About the Author:
Peter Griggs is a business development associate at FindTheBest Health, which helps users compare everything from dialysis centers to best diets.

Hello everyone. Today’s article is a guest post from James Brighton who writes regularly on the topic of supplements.

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So you want to lose weight, or get fit. For most people the first thing that they turn to is the local gym, or more often than not the latest fad diet that all of the celebrities are following. How many of us tried the Atkins Diet after the press went crazy over all the celebrities who started to follow it! Some people will find that either one of these activities works well, or even both in conjunction in a properly guided fitness regime. You might even find results immediately, and never look back, but for others fad diets and gym regimes can lead to a cycle of yo-yoing weight and fitness, whilst never really achieving what you want. This leads to some turning to supplements. But are they really worthwhile? For some of us, and I know I’m the same, that little boost could mean the difference between success or not, as a few weeks in the gym can make you feel brilliant – but it’s worthless it you don’t keep going!

The myth explained?

Can supplements really help? Or is it simply a myth that is perpetuated by the companies who produce them? The commercial supplements that are available throughout the world can be used for a variety of different things, perhaps you want to get bigger muscles, or recover from illnesses quicker. I know plenty of teachers who swear by certain remedies to stop them catching colds from the kids, after all, we all know that working closely with children leads you to the inevitable day off if you’re not careful! Are they a myth though, it’s important to work out both sides of the argument:

A MYTH?

• Without the right guidance they can cause problems for your general health.
• They’re actually a placebo?
• Involved in a fad diet promotion, and they don’t actually benefit anyone.
• Only work with effort that would give you the same results anyway.

REAL HELP?

• Can be a great aid to a regime.
• Can help prevent illnesses – even Doctor’s will advise you to take something like Echinacea to avoid colds.
• Give you a boost in confidence.
• Can give you that extra effort needed to reach your goals.

I know myself that taking those extra supplements down the gym might not make me feel like Hulk Hogan but they give me an extra push to losing weight and getting to the position I want to be in, and surely that’s a help? Without things like that I don’t know I’d have the commitment to my goals, so whilst that may be the placebo affect in action, I’d argue that supplements could help. If you tend to buy supplements online then you can get them extremely cheap, and perhaps that will be a boost to your idea of taking them or not.

Don’t expect instant results

Everyone knows someone who has the aim of getting fit, lean and muscular, but they ended up becoming the complete opposite because of supplements. That’s why the myth continues, so it is important to remember it’s not a quick fix. A supplement might aid your results but they wont give you an immediate result that you can see. You need to put the work in as well. Imagine if you were just eating a huge steak everyday, however nice it is, and not putting in the work – you’d soon see the adverse affects. And that’s what will happen if you start taking supplements but don’t change your lifestyle as well! The same could be said for supplements for your health, without changing your diet you might not see the results that they can offer.

Placebo or not, they can help

Supplements might be a myth, but if you put the effort in, either changing your diet or getting that fitness regime in place, they can be a great addition. It’s easy to take a pill or the various other supplements on offer, what’s harder is changing yourself. If you are determined you can reach your goal, and if supplements are a placebo, they can still give you that little boost you might need to lose weight, get fit, and be happy.

About the Author:
James is trying to understand how supplements can help him, and wrote this article to explain his thoughts on the myth of supplements. He regularly reads supplement reviews to try and find a supplement that will work for him.

Hello everyone. Today’s article is a guest post from freelance writer Alvina Lopez.

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I’m sure you’ve all heard the advice to avoid late-night snacks (particularly those full of carbohydrates) before bed, but I’ve found that many people don’t seem to understand why. Many people also don’t hold as much scrutiny over the carbs they eat at dinner when perhaps they should.

There Is No Golden Rule Here

I must first insert a disclaimer here that a lot the advice I’m giving in this article is meant for the general, average person. The average person usually comes home from work somewhat tired, eats a big plate of something with potatoes or pasta, and sits on the couch for the rest of the night before going to bed about three or four hours after eating.

If you are much more active before going to sleep or you go to sleep much, much later than you have dinner, maybe eating carbs wouldn’t have as much of an effect on your body and health. So please keep that in mind while reading.

Metabolism Science of the Evening

The speed of your metabolism (aka, metabolic rate) is largely determined by how active you are; well, genetics also has a lot to do with it but physical activity is one of the variables you can healthily control to effect your metabolic rate. How much you eat also affects your metabolic rate, but I’ll get into that later.

When you wake up, your metabolism is dead slow until you eat breakfast! I could write a whole other post about why breakfast is important, but that bold text would be the main thrust. Eating breakfast speeds up your metabolic rate which is important for running on all cylinders in the morning and maintaining a smooth metabolic rate throughout the day. Skipping breakfast stalls your metabolism until lunch, causing it to skyrocket and setting it up for a big crash mid-day.

By the time you have dinner (whether you’ve had breakfast or not), your metabolic rate is starting to slow down. You’ve been (hopefully) expending nutritional resources throughout the day, your body is starting to get tired, and your metabolism knows this.

Why Carbs Aren’t the Best Choice for the Evening

There are a combination of reasons why late-night carb diets often lead to fat and weight gain. One of them has to do with your metabolic rate being slow. When you eat anything while your metabolism is slow and you are going to be inactive for a long period of time, it will most likely be stored as fat.

What makes carbohydrates an even worse choice for a late-night snack is because your insulin levels become less sensitive towards the end of the day, making it easier for your body to turn carbs to fat. Even for dinner, opting for a less carb-heavy meal is never a bad decision.

What Are Good Evening Diet Options?

Sticking to lean protein (chicken, turkey, eggs) and lots of fibrous veggies (mushrooms, brussels sprouts, broccoli, romaine lettuce) make for great dinner. Loading up on fruit is a good idea as well (although some fruit has carbs, they are healthier carbs than your everyday bread and snacks). Where you would normally add starchy pasta, try adding more lettuce (or whichever vegetable of your choice).

Remember, Carbs Are Not the Enemy

I’m trying my best not to sound like I want you to rule out carbs from your diet. They are great to have in the morning, lunch, and afternoon. Towards the evening, however, they are just too likely to convert to fat than healthier protein, fruit, and vegetable options.

About the Author:
Alvina Lopez is a freelance writer and blog junkie, who blogs about accredited online colleges. She welcomes your comments at her email Id: alvina.lopez @gmail.com.

Hello everyone. Today’s article is a guest post from personal trainer John McKiernan who writes for the website Supplement Helper.

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Natural bodybuilding consists of bodybuilding without the use of steroids or pro-hormones. Just because you’re not using steroids or pro-hormones though, doesn’t mean there aren’t supplements that provide great results without any risks or side effects. Today most natural bodybuilding supplements on the market include combinations of the same ingredients over and over again with different marketing labels. Those ingredients are protein, amino acids, creatine and energy boosting supplements such as caffeine and herbal stimulants.

To simplify even further I’m going to leave out creatine and pre-workout supplements because some people experience side effects with creatine. It has been known, in some cases, to cause kidney damage as well. Energy stimulants are not necessary for bodybuilding, but can be helpful, before workouts, to increase energy and endurance. Many people, however, have unfavorable side effects when using stimulant based supplements.

I’m going to keep this article focused on only the supplements that have absolutely no side effects or risks whatsoever. Luckily, those are the same supplements that will give you the best results and are the most vital for muscle growth and workout recovery.

The three supplements I’m talking about are protein powder, glutamine and branched chain amino acids. All three of these supplements are closely related. Protein powder is simply chains of amino acids bonded together. Glutamine and branched chain amino acids are two of the amino acid groups that make up the protein chains. So, essentially, natural bodybuilding supplements are all just amino acids.

1) PROTEIN POWDER

There are three main types of protein powder which are discussed below:

Whey Protein

Whey protein powder is a very high quality and fast acting form of protein that is best taken immediately before and after workouts. The body uses this protein to repair damaged muscle fibers and thus increase muscle size and strength. The quality of the protein is a reflection of the completeness of the amino acid profile. No form of protein out there has as complete an amino acid profile as whey protein.

Casein Protein

Casein protein is a slow acting protein that also helps the body recover from resistance training and other workouts. The benefit of taking a slow acting protein is that the protein stays in your system longer and thus creates an anabolic effect. Any time the body doesn’t have the necessary protein to synthesize it goes into a catabolic state and breaks down muscle tissue. Casein protein will help the body avoid ever going into a catabolic state, by keeping protein in your system, readily available for long periods of time.

Protein Complex

To consolidate your protein supplement into one that contains both whey protein and casein protein you can buy what is known as a protein complex. Protein complexes are a great way to simplify your supplement stack while getting multiple sources of high quality protein that can be taken at any time of the day.

2) GLUTAMINE

Glutamine is an extremely powerful anti-catabolic agent. Glutamine helps the body recover from workouts faster and keeps the body in an anabolic state. Glutamine’s specialty is in healing. The healing effects of glutamine are so powerful that it is even used in hospitals, for burn victims. This healing property also works on damaged muscle fibers, to help rebuild them after strenuous workouts. Glutamine is known as a conditionally essential amino acid. This means that “the body can make enough glutamine for its regular needs, but extreme stress (the kind you would experience after very heavy exercise or an injury), your body may need more glutamine than it can make”. If glutamine levels are low, while training, the body begins to break down muscle to get glutamine back. Two thirds of the free-form amino acids within the muscle tissue are comprised of glutamine. This should be an indication of exactly how important glutamine is, in relation to muscle existence.

3) BCAA’s

The other one third of the free-form amino acids within the muscle tissue are comprised of branched chain amino acids. Again, this is an indicator of how vital these amino acids are. Branched chain amino acids are comprised of leucine, isoleucine and valine. It is impossible for the body to synthesize protein without leucine. The reason it is so important to supplement branched chain amino acids is that they fall under the category of essential amino acids. There are nine total essential amino acids, which the body cannot produce. It is vital to get all of these essential amino acids through diet and supplementation. On top of that “exercise may increase the BCAA requirement”. None of the essential amino acids are more important than BCAA’s. Without proper BCAA intake muscle building will be put to a halt altogether. Without BCAA’s, protein cannot be synthesized and without protein being synthesized, muscle cannot be built.

SUM IT UP

To sum things up, our necessary supplements for muscle building and workout recovery include a high-quality protein complex, branched chain amino acids and glutamine. The next time a hyped up bodybuilding supplement comes out, check the ingredients. I guarantee you’ll see at least one of these three supplements on the list. Bodybuilding supplementation doesn’t have to be complicated. In fact, the simpler you make it, the more effective it can become. By focusing your attention and resources on only the supplements that will provide the greatest results, you can simplify your life and maximize your results.

About the Author:
John McKiernan is a personal trainer who enjoys researching information on bodybuilding, supplements, diets, health tips and more. He is the owner of Supplementhelper.com where he shares knowledge and advice about popular bodybuilding and health supplements.

The xanthophylls are a group of phytonutrients (non-essential, plant based nutrients that have numerous health benefits in humans). There are 5 main xanthophylls:
- Astaxanthin.
- Canthaxanthin.
- Cryptoxanthin.
- Lutein.
- Zeaxanthin.

The xanthophylls can be sourced from fish, fruits, vegetables and certain peppers and spices. Whilst they are not classed as essential nutrients, studies have shown that they have a wide range of potential health benefits in humans. In this article I will be providing a full overview of these and listing 20 of the promising xanthophyll health benefits:

1) ACTING AS ANTIOXIDANTS:- All 5 of the xanthophylls are powerful antioxidants which protect your body’s cells from free radicals. Free radicals are harmful substances that get released into your body’s cells during oxygen based reactions. Research suggests that they can cause cancer, diabetes, premature ageing and a weak immune system. By consuming plenty of xanthophylls you can take full advantage of their antioxidant properties and keep your body’s cells safe from free radicals.

2) BOOSTING YOUR BLOOD:- Your blood is crucial for the overall health of your body. It carries oxygen to where it is needed, supports the immune system (in the form of white blood cells) and much more. Fortunately, early evidence indicates that both astaxanthin and lutein may be able to keep the blood healthy. Astaxanthin may be able to reduce high blood pressure whilst lutein may support good blood flow by preventing atherosclerosis (a condition where hard plaques form in your artery walls and restrict the flow of blood). However, further studies are needed before these blood boosting properties can be confirmed.

3) BOOSTING YOUR EYES:- The xanthophylls have shown a lot of promise when it comes to the eyes. For starters, cryptoxanthin can be used by your body to create vitamin A which promotes healthy vision and night vision.

Astaxanthin, cryptoxanthin and zeaxanthin may also boost the eyes further. Early studies have shown that astaxanthin may prevent cataracts (clouding on the lenses of the eyes), glaucoma (a disease that damages your optic nerve and inhibits vision) and macular edema (a condition where fluid protein builds up under the macula of the eye and causes it to thicken and swell) whilst lutein might be able to protect against cataracts, macular degeneration and photophobia (extreme sensitivity to light). Additionally, zeaxanthin may be able to prevent age related macular degeneration and cararacts. However, more research is required before these possible eye boosting properties can be confirmed.

4) BOOSTING YOUR IMMUNE SYSTEM:- Your immune system is a set of important biological structures and processes that keeps your body safe from disease and infection. The good news is that cryptoxanthin can indirectly boost your immune system by being converted into vitamin A. In addition to this, early studies suggest that astaxanthin may boost your immune system but further studies are required before this can be confirmed.

5) BOOSTING YOUR REPRODUCTIVE SYSTEM:- Another of the important xanthophyll benefits is that they keep your reproductive system strong. Cryptoxanthin is converted into vitamin A inside the body which then supports healthy fetal growth and healthy sperm production. Additionally, provisional evidence has suggested that astaxanthin may boost reproductive health but further studies are required before these properties can be confirmed.

6) KEEPING YOUR EYES, SKIN AND MUCUS LINING MOIST:- 1 of the useful cryptoxanthin benefits is that it indirectly keeps your eyes, mucus lining and skin moist by being converted into vitamin A. This ensures that they can operate smoothly and prevents irritation.

7) IMPROVING ENDURANCE AND STAMINA:- If you want to improve your performance during exercise then you may be interested in this potential astaxanthin benefit. Studies have shown that astaxanthin might increase endurance and stamina by boosting the mitochondria and preventing the buildup of lactic acid during exercise. However, more research is required before this benefit can be confirmed.

8) PREVENTING ARTHRITIS:- Arthritis is a painful disorder where your joints become inflamed, stiff and swollen. The good news is that early evidence suggests that cryptoxanthin may be able to prevent arthritis and help you avoid these painful symptoms.

9) PREVENTING CANCER:- Cancer is a nasty disease where your body’s cells start to grow in a rapid, out of control way. This leads to the formation of a tumour (an abnormal mass of tissues) which may then become cancerous. If this tumour does become cancerous it destroys the surrounding cells and moves to other areas of the body. Fortunately, provisional research indicates that astaxanthin, cryptoxanthin and lutein may all be able to prevent this nasty disease. However, further studies are needed before these cancer fighting properties can be confirmed.

10) PREVENTING GUM DISEASE:- If you suffer from gum disease then you might want to start eating more astaxanthin rich foods. Early evidence suggests that this xanthophyll may be able to prevent gum disease and its unpleasant symptoms.

11) PREVENTING HEART DISEASE:- Heart disease is 1 of the main reasons behind early deaths in the UK each year. The good news is that both astaxanthin and lutein may be able to reduce your heart disease risk. Provisional studies indicate that astaxanthin can keep you safe from heart disease by reducing high blood pressure whilst lutein might be able to prevent atherosclerosis and ensure that there is a healthy supply of blood to the heart. However, additional evidence is needed before these protective properties can be confirmed.

12) PREVENTING MENTAL DISORDERS:- As you get older you become more susceptible to a number of mental disorders such as Alzheimer’s disease (a mental disorder that inhibits memory, thought and speech) and Parkinson’s disease (a mental disorder that leads to problems with mobility and speech). Fortunately, early research indicates that astaxanthin may be able to prevent this age related mental decline. However, further studies are required before this can be confirmed.

13) PREVENTING THE COMMON COLD AND THE FLU:- If you normally contract the common cold or the flu around winter time you might want to try eating astaxanthin. Provisional studies suggest that this natural nutrient may be able to prevent these viral infections although additional research is required before this can be confirmed.

14) PROTECTING AGAINST KIDNEY DAMAGE:- Your kidneys are a vital organ that assist in the removal of waste materials form your body. The good news is that early research suggests that astaxanthin may be able to keep them safe from damage. However, further studies are needed before these kidney boosting properties can be confirmed.

15) PROTECTING AGAINST ULTRAVIOLET (UV) DAMAGE:- Ultraviolet (UV) rays are invisible rays of energy that come from the sun.  They are extremely dangerous and can cause skin cancer. Fortunately, provisional evidence indicates that astaxanthin, canthaxanthin and lutein can all keep your body’s cells safe from the harmful effects of UV rays. However, additional research is required before this can be confirmed.

16) REDUCING UNNECESSARY INFLAMMATION:- Inflammation is your body’s natural response to infection, injury, irritation or stress. It leads to heat, pain, redness and swelling around the affected area. Most of the time, inflammation is a painful but necessary part of the healing process. However, sometimes inflammation is unnecessary and damages your body’s cells when there is no threat to deal with. The good news is that astaxanthin may be able to prevent unnecessary inflammation although further studies are needed before this can be confirmed.

17) SOOTHING THE STOMACH:- If you regularly suffer from an upset stomach then you might want to give astaxanthin a try. Provisional research indicates that this xanthophyll may be able to relieve indigestion. However, additional evidence is required before these stomach soothing properties can be confirmed.

18) SUPPORTING HEALTHY GROWTH:- Another of the important xanthophyll benefits is that they indirectly support healthy growth. When you eat cryptoxanthin it is converted into vitamin A which supports the development of strong bones and teeth.

19) SUPPORTING PREGNANT AND LACTATING WOMEN:- If you are pregnant or lactating then you might want to start eating more lutein. Early studies indicate that this natural nutrient may be able to boost the health of both pregnant and lactating women. However, additional research is required before this can be confirmed.

20) TREATING DIABETES:- Diabetes is an unpleasant disease where your blood glucose levels become dangerously high as a result of your body’s cells failing to respond to insulin (a hormone which allows your body’s cells to take glucose from blood) or your pancreas failing to produce enough insulin. If left untreated, diabetes can seriously damage your body’s cells and vital organs. Fortunately, provisional evidence suggests that astaxanthin may be able to treat diabetes. However, further studies are needed before this can be confirmed.

XANTHOPHYLL HEALTH BENEFITS SUMMARY

The xanthophylls are a group of very promising phytonutrients. For starters, they are all powerful antioxidants that can keep your body’s cells safe from dangerous free radicals. Additionally, cryptoxanthin can be used by your body to create vitamin A which helps you maintain healthy vision and much more. Finally, early evidence indicates that the xanthophylls boost your overall health and protect against a number of nasty disorders. Although more research is required before the benefits of these natural nutrients are confirmed, you should definitely start including them in your diet. Cayenne pepper, salmon and most green leafy vegetables all contain high levels of xanthophylls so get them on your plate and start eating them regularly.

As the year draws to a close you are probably winding down, enjoying the festivities and preparing for your New Year celebrations. Unfortunately, the end of the year also brings with it an increased risk of contracting the common cold and the flu. These viral infections can leave you feeling weak, tired and in the worst cases completely bed ridden.

The good news is that you can protect yourself by supplying your body with the right foods. Making the correct dietary choices gives your body the fuel it needs to supercharge your immune system and fight these nasty infections. Today I will be helping you fuel up with 10 natural foods that fight colds and flu:

1) ALMONDS

Almonds are a healthy snack that can be eaten any time you feel a little peckish. They help fight colds by supplying your body with 4 powerful nutrients – gallocatechol (which may boost the immune system based on provisional studies), protein (which is used to create the antibodies that the immune system uses to fight disease), vitamin B2 (which keeps your immune system healthy) and vitamin E (which supports the production of bacteria killing B cells).

Cold & Flu Fighting Nutrients In Almonds:

2) BEEF

Beef is a tasty meat that can be eaten as part of a roast or mixed in with chilli peppers and mushrooms to create a highly effective, cold and flu fighting stew. It gets its immune boosting properties by being rich in iron (which supports the production of antibodies and immunity building T cells), protein, selenium (which helps the body produce antibodies) and zinc (which supports the production of various white blood cells).

Cold & Flu Fighting Nutrients In Beef:

3) CHILLI PEPPERS

If you are a fan of spicy foods then you will be happy to see chilli peppers on this list. These scorching vegetables can be used to create a curry or spice up any dish. They contain high levels of 4 nutrients that protect against the common cold and the flu – beta carotene (which is converted into the immune system boosting vitamin A), capsaicin (which relieves the congestion associated with colds and flu), vitamin B6 (which supports a healthy immune system) and vitamin C (which supports the production of white blood cells).

Cold & Flu Fighting Nutrients In Chilli Peppers:

4) GARLIC

As long as you are not planning to head out later on, eating garlic is a perfect way to stop yourself contracting the common cold or the flu. If you are feeling adventurous you can eat a whole clove of garlic raw.  However, if that doesn’t sound too tasty, you can chop a clove or 2 into small pieces and add them to your cooking. The reason garlic is so effective at preventing these viral infections is because it is full of germanium (which boosts the immune system by increasing the number of antibody forming cells and  increasing the effectiveness of the immune system), protein, selenium, vitamin B1 (which strengthens the immune system), vitamin B6 and vitamin C.

Cold & Flu Fighting Nutrients In Garlic:

5) GINGER TEA

If you are full of cold or flu then a hot drink is exactly what you need. However, hot water alone only numbs your throat and does not deal with the actual infection.  By making that hot drink a ginger tea you get an extra protective kick. Ginger tea is loaded with the phytonutrient gingerol which boosts the immune system by stimulating the production of dermicidin (a protein that protects against invading microorganisms).

6) GREEN TEA

Green tea is most well known for its cancer fighting properties.  However, cancer prevention is just 1 of the many health benefits associated with drinking this hot beverage.  Provisional studies suggest that the gallocatechol and theaflavin in green tea are both very effective at keeping your body safe from the common cold and the flu.  Further studies are needed before these virus fighting properties can be confirmed but it certainly won’t do any harm to treat yourself to a cup or 2 of green tea each day.

Cold & Flu Fighting Nutrients In Green Tea:

7) MUSHROOMS

Mushrooms are a highly nutritious vegetable that can be added to many meals. If you are stuck for ideas, try mixing some mushrooms in with the leftover turkey from Christmas dinner to create an immune boosting casserole. In terms of nutrients, mushrooms contain high levels of selenium, the B complex vitamins B1,B2, B3, B5, B6, B9 (which work together to strengthen the immune system) and zinc. This powerful combination makes mushrooms an excellent choice for anyone who is trying to prevent a cold or the flu.

Cold & Flu Fighting Nutrients In Mushrooms:

8) ORANGES

Oranges are a juicy snack that can be eaten at any time of the day.  They are a popular choice when it comes to protecting against colds and the flu due to their high vitamin C content.  However, this is not the only ingredient that makes oranges so effective.  They are also rich in the immune boosting nutrients beta carotene, hesperidin, vitamin A, vitamin B1 and vitamin B9.

Cold & Flu Fighting Nutrients In Oranges:

9) YOGURT

Yogurts are an excellent cold and flu fighting food. They can be eaten on their own or if you want to double their viral fighting properties you can chop up some almonds and mix them in.  Alternatively, you can add some berries to the yogurt to create an all round health boosting snack.  In terms of nutrients, yogurts contain high levels of vitamin B2, vitamin B5, vitamin B12 and zinc. However, the main reason for their effectiveness is lactobacillus casei – a bacteria which boosts the immune system.

Cold & Flu Fighting Nutrients In Yogurt:

10) TURKEY

Turkey is not just the traditional Christmas roast. It is also a fantastic way to keep your body safe from colds and the flu.  Turkey’s protective properties come from its impressive nutrient profile. It is packed full of protein, selenium, vitamin B3, vitamin B6 and zinc which collectively give the immune system a real kick.  So if you want to minimise your chances of contracting these viral infections make sure you take full advantage of all the Christmas dinner leftovers.

Cold & Flu Fighting Nutrients In Yogurt:

SUMMARY
If you normally suffer from the common cold or the flu during winter, try changing your diet this year. The foods listed above all contain specific cold and flu fighting nutrients which will keep you safe from these viral infections. As an added bonus, they are also rich in other vitamins, minerals and phytonutrients which will give your health a real kick. So put the Lemsip down and instead fill up on these foods that fight colds and flu.
Now I want to hear your thoughts. Do you suffer from the common cold or the flu every year? Do you have any other natural remedies to add to this list? Let me know by leaving a comment.

Christmas is a time when your diet usually takes a back seat. Tasty treats are always on offer, alcohol is flowing constantly and you will probably eat more 3 course dinners this month than you will have done for the entire year. Whist it is almost inevitable that your diet will suffer over Christmas, if you follow a few simple steps you can make sure it does not completely fall apart. Today I am going to give you those steps with the Free Fitness Tips Christmas Diet Checklist.

1) CONSUME LOW CALORIE ALCOHOL

Don’t get too excited when reading this. I’m not saying you need to make sure you are drinking alcohol every day as part of your Christmas diet. However, when you do drink alcohol you need to keep an eye on the calories. Some alcoholic drinks contain over 600 calories per glass and when you consider how much you may be drinking over Christmas, this can quickly add up. To avoid all these excess calories see if you can drink something from the list below:
- Champagne = 100 calories per small glass.
- Low Calorie Beers = Between 84 and 106 calories per bottle.
- Low Calorie Cocktails = Between 100 and 200 calories per glass.
- Dry White Wine = 83 calories per small glass.
- Straight Spirits = 55 calories per single measure.

2) EAT SOME NUTRIENT RICH CARBOHYDRATES

Carbohydrates are often the enemy when it comes to Christmas. Chocolate, Christmas pudding, cake and mince pies are all high in calories and carbs but low in nutritional value. I’m not going to tell you to avoid these foods completely as that wouldn’t be any fun. However, try to make sure you are eating at least 1 low calorie, nutrient rich carbohydrate every day (more if possible) as part of your Christmas diet. This will supply you with the health boosting dietary fibre, vitamins, minerals and phytonutrients you need to keep your body going over the festive period. If you are not sure which healthy carbohydrates you should choose I have listed a few suggestions for you below:
- Apples.
- Bananas.
- Bell Peppers.
- Blueberries.
- Chilli Peppers.
- Green Peas.
- Mushrooms.
- Onions.
- Oranges.
- Spinach.

3) EAT SOME HEALTHY FATS

The chances are that you will be eating a lot of fatty foods this Christmas. Many of the carbohydrate rich festive treats listed above are also high in fats. However, if you are eating these foods you won’t be getting a good mix of healthy fats. Fortunately, this can be remedied by snacking on nuts every day. Not only are nuts a great source of healthy fats but they are also a brilliant source of dietary fibre, vitamins, minerals and phytonutrients. If you are not a big nut eater and don’t know where to start then give some of the nuts on the list below a try:
- Almonds.
- Brazil Nuts.
- Chestnuts.
- Hazelnuts
- Macadamias
- Pecans.
- Pistachios.
- Walnuts.

4) FILL UP ON PROTEIN

Getting high quality protein over Christmas is not difficult. After all turkey – the traditional Christmas dish is packed full of this cell building nutrient. So simply fill up on turkey at every opportunity and you will give your body more than enough protein over the festive period.

If you find that you are getting sick of turkey, eggs are another fantastic way to fit protein into your Christmas diet. All you need to do is cook a few up for breakfast a few times a week.

SUMMARY

If you try to stick to this checklist each day over Christmas, your diet should be in relatively good shape when you enter the New Year. Following the instructions above will allow you to get some healthy carbs, healthy fats, high quality protein and most importantly a good helping of micronutrients over the festive period. Whilst it is perfectly OK to enjoy yourself and indulge in the festive treats, using the Free Fitness Tips Christmas Diet Checklist will help keep you on track.

Now I want to hear your thoughts. Do you pay attention to what you eat over Christmas or do you give yourself a few weeks off completely? Do you believe it’s important to still get adequate nutrients even if you are enjoying festive treats? Let me know by leaving a comment.

WHAT ARE XANTHOPHYLLS?

The xanthophylls are a group of phytonutrients (plant based chemical compounds that have various health benefits in the human body) that can be found in a wide range of fruits and vegetables. They can also be sourced from certain types of seafood and certain spices.

Whilst you can technically survive without these natural nutrients, they are all powerful antioxidants that keep your body’s cells safe from free radicals (harmful by-products that are released during oxygen based reactions) so should definitely be included as part of your diet.

In this article I will be providing a full overview of 5 of the main xanthophylls:

1) ASTAXANTHIN

History:- The British chemist Basil Weedon discovered astaxanthin in 1970.

Health Benefits:- Astaxanthin is a potent antioxidant that may also have a long list of health boosting properties in humans. Provisional research indicates that it may be an effective anti-inflammatory (a substance that prevents unnecessary inflammation) that boosts the immune system, boosts the reproductive system and increases endurance during exercise. In addition to this, it might prevent Alzheimer’s disease (a mental disorder that inhibits memory, speech and thought), cancer, gum disease, heart disease, Parkinson’s disease (a mental disorder that leads to problems with mobility and speech) and the the common cold and the flu. Finally, astaxanthin may be able to protect the eyes from damage and age related decline, protect the kidneys from damage, protect the skin cells from ultraviolet (UV) damage, reduce high blood pressure and treat diabetes. However, further studies are required before these potential health benefits can be confirmed.

Recommended Daily Allowance (RDA):- There is currently no official recommended allowance (RDA) for astaxanthin but some sources suggest consuming 4 milligrams (mg) of this phytonutrient each day for optimal health.

Food Sources:- Astaxanthin is mainly found in red fish, fruits and vegetables. Farmed salmon (1.8mg per 100 grams (g), red phaffia yeast (500mg per 100g) and wild salmon (4mg per 100g) are 3 of the richest sources.

Overdose Symptoms:- There are no reported overdose symptoms associated with astaxanthin consumption.

Deficiency Symptoms:- Astaxanthin is not classed as an essential nutrient so there are no reported deficiency symptoms associated with its consumption.

2) CANTHAXANTHIN

History:- The British chemist Basil Weedon discovered cantaxanthin in 1970.

Health Benefits:- Canthaxanthin is a powerful antioxidant which may also keep the body’s cells safe from ultraviolet (UV) damage. However, additional research is required before these UV protecting properties can be confirmed. In addition to this, it is commonly used as an ingredient in sunless tanning products but this is not 1 of its health benefits and using such products can be very dangerous.

RDA:- There is currently no official RDA for canthaxanthin.

Food Sources:- Algae, crustaceans, fish and chanterelle mushrooms are some of the best food sources of canthaxanthin but the exact amounts they contain are not known.

Overdose Symptoms:- Canthaxanthin sourced from natural foods has no negative overdose symptoms. However, the unnatural canthaxanthin found in certain tanning products is very dangerous and can cause aplastic anemia (a blood disorder where your bone marrow fails to produce enough new blood cells), canthaxanthin retinopathy (an eye disorder where yellow deposits form on your retina) and urticarial (a skin rash that causes red itchy patches to develop).

Deficiency Symptoms:- Canthaxanthin is not classed as an essential nutrient so there are no reported deficiency symptoms associated with its consumption.

3) CRYPTOXANTHIN

History:- It is not currently known who discovered cryptoxanthin.

Health Benefits:- Cryptoxanthin is a potent antioxidant that gets converted into vitamin A inside your body and as a result it shares many of the same benefits. Its main role is to promote healthy vision and night vision but it also supports healthy growth (particularly of the bones and teeth), supports healthy reproduction and strengthens the immune system. Early evidence indicates that it may also prevent arthritis (inflammation of the joints) and prevent lung cancer but further studies are needed before this can be confirmed.

RDA:- There is currently no official RDA for cryptoxanthin.

Food Sources:- Cryptoxanthin is mainly found in orange and red coloured vegetables. Some of the best food sources include butternut squash (3.5mg per 100g), cayenne pepper (6.3mg per 100g), chilli powder (3.5mg per 100g), paprika (7.9mg per 100g) and pumpkin (2.1mg per 100g).

Overdose Symptoms:- There are no reported overdose symptoms associated with cryptoxanthin consumption.

Deficiency Symptoms:- Cryptoxanthin is not classed as an essential nutrient so there are no reported deficiency symptoms associated with its consumption. However, if you are not eating enough retinol or beta carotene, a lack of cryptoxanthin can lead to a vitamin A deficiency which causes dry skin, makes you more susceptible to infections and leads to vision problems.

4) LUTEIN

History:- Lutein was discovered in the 1930s and later identified in the macula lutea (an oval shaped yellow spot close to the centre of the retina) in 1945.

Health Benefits:- Lutein is a powerful antioxidant. Provisional research indicates that it may also boost the eyes, support good health in pregnant and lactating women, prevent atherosclerosis (a condition where hard plaques block your artery walls and restrict blood flow), prevent various types of cancer, prevent heart disease and protect the skin cells from ultraviolet (UV) damage. However, additional evidence is needed before this can be confirmed.

RDA:- There is currently no official RDA for lutein but some people recommend consuming between 6mg and 10mg each day for optimal health.

Food Sources:- Green leafy vegetables are the best source of lutein with collards (7.7mg per 100g), green peas (2.4mg per 100g), kale (18.2mg per 100g), parsley (5.6mg per 100g) and spinach (12.2mg per 100g) all containing high levels.

Overdose Symptoms:- Eating natural lutein has no negative side effects. However, ingesting large amounts of lutein supplements can lead to a condition called carotenemia where your skin becomes temporarily orange. Fortunately, carotenemia can be reversed by consuming less lutein.

Deficiency Symptoms:- Lutein is not classed as an essential nutrient so there are no reported deficiency symptoms associated with its consumption. Some experts have suggested that long term lutein deficiency contributes to the development of chronic diseases but no solid research is available to back these claims.

5) ZEAXANTHIN

History:- Zeaxanthin was initially identified as part of the macula lutea in 1985 by Bone & Laundrum.

Health Benefits:- Zeaxanthin is a potent antioxidant which may also boost the eyes by preventing age related macular degeneration and preventing cataracts (clouding on the lenses of the eyes). However, further studies are needed before these eye boosting properties can be confirmed.

RDA:- There is currently no official RDA for zeaxanthin but some sources suggest consuming between 6mg and 10mg each day for optimal health.

Food Sources:- Zeaxanthin is mainly found in green leafy vegetables with broccoli (1.4mg per 100g), kale (between 4.4mg and 8mg per 100g), spinach (between 2.4mg and 5.1mg per 100g) and turnip greens (between 2mg and 4.9mg per 100g) all being excellent sources.

Overdose Symptoms:- There are no reported overdose symptoms associated with zeaxanthin consumption. However, you should stick to natural food sources of zeaxanthin as no studies into the long term effects of zeaxanthin consumption have been completed.

Deficiency Symptoms:- Zeaxanthin is not classed as an essential nutrient so there are no reported deficiency symptoms associated with its consumption. It has been suggested that a long term deficiency can cause macular degeneration but additional evidence is needed before this can be confirmed.

XANTHOPHYLLS SUMMARY

The research on the xanthophylls is still in the very early stages. However, you should definitely make room for them in your diet. Not only are they powerful antioxidants but they may also prevent disease, boost your immune system and more. In addition to this, xanthophyll rich foods supply your body with high levels of other vitamins, minerals and phytonutrients. So if you are not doing so already, fill up on fish, green leafy vegetables and spicy foods and start enjoying all the nutritional goodness these xanthophyll filled foods (that’s quite a tonque twister – try saying it out loud) have to offer.

WHAT IS LUTEIN?

Lutein is a carotenoid and phytonutrient (health boosting, plant based chemical compounds which are not classed as essential nutrients) that can be sourced from green leafy vegetables. In this article I will be providing a detailed breakdown of lutein and discussing its role in the human body.

WHAT IS THE HISTORY OF LUTEIN?

Lutein was discovered around 1930 and it was identified in the macula lutea (an oval shaped, highly pigmented yellow spot close to the centre of the retina of the human eye) in 1945.

WHAT ARE THE HEALTH BENEFITS OF LUTEIN?

Lutein is a powerful antioxidant that protects the body’s cells from free radicals (harmful by-products that are released into your body’s cells during oxygen based reactions).

Like zeaxanthin, provisional studies suggest that lutein may be able to boost the eyes. It may also have further health benefits. However, additional research is needed before these potential benefits can be confirmed. The list below outlines these possible health benefits of lutein:
- Possibly boosting the eyes by preventing cataracts (clouding on the lenses of the eyes), macular degeneration and photophobia (extreme sensitivity to light).
- Possibly boosting the health of pregnant and lactating women.
- Possibly preventing atherosclerosis (a condition where hard plaques form in your artery walls and restrict the flow of blood).
- Possibly preventing various types of cancer (including breast cancer, colon cancer and skin cancer).
- Possibly preventing heart disease (by preventing atherosclerosis).
- Possibly protecting the skin cells from ultraviolet (UV) damage.

HOW MUCH LUTEIN DO YOU NEED?

Lutein is not classed as an essential nutrient so no official recommended daily allowance (RDA) has been established. However, a number of sources recommend consuming between 6 milligrams (mg) and 10mg of this phytonutrient each day for optimal health.

WHICH FOODS CONTAIN LUTEIN?

Lutein is mainly found in green leafy vegetables. However, it can also be sourced other fruits, herbs, vegetables, spices and egg yolks. The table below lists 10 of the top food sources of lutein:

WHAT ARE THE SYMPTOMS OF CONSUMING TOO MUCH LUTEIN?

Consuming natural lutein is safe and has no reported overdose symptoms. However, consuming high levels of lutein supplements can lead to a condition called carotenemia which causes your skin to become temporarily orange. The good news is that carotenemia is harmless and can be treated by simply reducing your intake of lutein. In addition to this, 1 study has suggested that consuming high levels of lutein supplements may increase your lung cancer risk but experts have questioned the validity of this study and the methods used.

WHAT ARE THE SYMPTOMS OF FAILING TO CONSUME ENOUGH LUTEIN?

Lutein is not classed as an essential nutrient so no deficiency symptoms have been established. It has been suggested that long term lutein deficiency can lead to the development of chronic diseases such as cancer. It may also increase your risk of macular degeneration. However, there is no solid evidence available to back these claims.

LUTEIN SUMMARY

Although the research on lutein is still in the early stages, it is a very promising nutrient and should definitely be included in your diet. So make sure you are getting your greens. They will supply you with plenty of lutein plus many other vitamins, minerals and phytonutrients.

Sources:
Carotenoids in Photosynthesis: An Historical Perspective (University of Illinois)
Lutein (Lutein.info)
Lutein Rich Foods (Endmemo)
List of Phytochemicals in Food (Wikipedia)
Zeaxanthin And Lutein – The Macular Pigments And A Review Of Their Role In Eye Health (Douglas Labs)

*****

If you want to ensure that your diet contains high levels of phytonutrients then you should check out Simple Superfoods. This ebook discusses 30 of the most nutritionally dense, phytonutrient rich superfoods on the planet:

WHAT IS ASTAXANTHIN?

Astaxanthin is a carotenoid and phytonutrient (health boosting, plant based chemical compounds which are not classed as essential nutrients) that is mainly found in red fish such as crab, shrimp and salmon. In this article I will be providing a full breakdown of astaxanthin and its potential health benefits.

WHAT IS THE HISTORY OF ASTAXANTHIN?

Astaxanthin was discovered by the British chemist Basil Weedon in 1970 along with a selection of other carotenoids.

WHAT ARE THE HEALTH BENEFITS OF ASTAXANTHIN?

Astaxanthin is a powerful antioxidant which can keep your body’s cells safe from free radicals (dangerous by-products that get released into your cells during oxygen based reactions). Provisional studies suggest that it may also have a long list of additional health benefits in humans. However, more research is required before these can be confirmed. These possible health benefits of astaxanthin are listed below:
- Possibly acting as an anti-inflammatory (a substance that reduces inflammation in the body’s cells).
- Possibly boosting the immune system.
- Possibly enhancing reproductive health.
- Possibly increasing endurance and stamina amongst athletes (by boosting your mitochondria and reducing the buildup of lactic acid during exercise).
- Possibly preventing Alzheimer’s disease (a mental disorder which causes memory problems, speech problems and thought problems).
- Possibly preventing cancer.
- Possibly preventing gum disease.
- Possibly preventing heart disease.
- Possibly preventing Parkinson’s disease (a mental disorder that causes mobility problems and speech problems).
- Possibly preventing the common cold and the flu.
- Possibly protecting your eyes from cataracts (clouding on the lenses of the eyes), glaucoma (a disease that damages your optic nerve and reduces vision) and macular edema (a condition where fluid protein collects under the macula of the eye and causes it to thicken and swell).
- Possibly protecting your kidneys from damage.
- Possibly protecting your skin cells from ultraviolet (UV) damage.
- Possibly reducing high blood pressure.
- Possibly relieving indigestion.
- Possibly treating diabetes (by stabilising blood glucose levels).

HOW MUCH ASTAXANTHIN DO YOU NEED?

Astaxanthin is not classed as an essential nutrient so no official recommended daily allowance (RDA) has been established. However, some sources recommend consuming 4 milligrams (mg) of this phytonutrient each day for optimal health.

WHICH FOODS CONTAIN ASTAXANTHIN?

Red fish such as crab, crawfish, lobster, trout, salmon and shrimp are a very good source of astaxanthin. It can also be found in red fruits and vegetables such as carrots and red peppers. Finally, it can be sourced from krill oil.

There is currently very little information available on the exact amount of astaxanthin in specific foods but the table below highlights the amounts of this phytonutrient in farmed salmon, red phaffia yeast and wild salmon:

WHAT ARE THE SYMPTOMS OF CONSUMING TOO MUCH ASTAXANTHIN?

Currently there are no reported overdose symptoms associated with astaxanthin.

WHAT ARE THE SYMPTOMS OF FAILING TO CONSUME ENOUGH ASTAXANTHIN?

Astaxanthin is not classed as an essential nutrient so no deficiency symptoms have been established.

ASTAXANTHIN SUMMARY

Astaxanthin has a great deal of potential when it comes to human health. Not only is it a very powerful antioxidant but it may also boost your overall health and protect your body from damage and disease. Whilst there is still a lot to learn about how far reaching these benefits are in humans, it is definitely worthwhile adding red fish, fruits and vegetables to your diet if you do not eat them already. These foods will supply you with plenty of astaxanthin whilst red fish are also a great source of omega 3 essential fatty acids (EFAs) and red fruits and vegetables are a brilliant source of many vitamins, minerals and phytonutrients.

Sources:
Astaxanthin (Zest For Life)
Astaxanthin – A More Powerful Eye Antioxidant (Mercola.com)
Foods Containing Astaxanthin (eHow)
List of Phytochemicals in Food (Wikipedia)
The Benefits of Astaxanthin – Nature’s Strongest Antioxidant (Antioxidants For Health And Longevity)

*****

If you want to ensure that your diet contains high levels of phytonutrients then you should check out Simple Superfoods. This ebook discusses 30 of the most nutritionally dense, phytonutrient rich superfoods on the planet: