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Stamina: Eat Your Way To More Energy

 

May 17, 2010 By Tom 1 Comment

A cup of green tea on a saucer with a green leaf.

Hello everyone.  Today’s article is a guest post from Melissa Tamura who writes for http://www.zencollegelife.com/.  This website is an excellent source of online college information and I highly recommend you check it out after reading Melissa’s post.

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As with money, stamina is something that everyone wants to get more of. Being able to achieve greater stamina could be as easy as changing your diet. As we all know by now, what you eat effects how your body reacts, or doesn’t react. Your body relies on the vitamins and nutrients in the food you eat to keep it running properly.

Stamina is your energy level, basically it’s your endurance, how long you can mentally and physically endure activities. You can increase your stamina just by making a few minor adjustments in what you eat. These are not bizarre foods that you have never heard of, or that you can’t even pronounce. Some of these foods you already may have in your kitchen cabinets at home.

1) Peanut Butter- Peanut Butter is a food that there is a lot of misconception about due to the fact of the high content, the fat that is in peanut butter is actually one of the fats that is good for you and your body needs. Although peanut butter is high in calories, it digests slowly, leaving your body fueled for a longer period of time. Also, peanuts, cashews, and walnuts contain high amounts of L-Arginine, which is an element that increases endurance. Green leafy vegetables, seeds, and chickpeas also contain high amounts of L-Arginine.

2) Oily fish- Oily fish such as Carp, Swordfish, Sardines, Trout, Salmon, and Mackerel are a great food choice to increase your stamina due to the high contents of magnesium, zinc, and selenium, these are necessary for the body.

3) Oatmeal-Oatmeal is loaded with complex carbohydrates that cause your body to digest slowly. Oatmeal is a great resource for energy because it keeps your blood sugar levels at bay, which means that you won’t experience a crash, once digested.

4) Beans- Beans contant a high level of iron. Iron is known to aid with the production of red blood cells that carry oxygen to your muscles. This will allow you to be more active for a longer period of time.

5) Green Tea- Green Tea has a lot of known benefits for overall a good quality healthy life. It can lower your cholesterol; reduce your risk for a heart attack and for reducing stress. It is unknown if it’s the Thiamine in the Green Tea, which aid in breaking down the carbohydrates, or the riboflavin that work with your metabolism ,that allow this herb to make you feel more energized. This method comes highly recommended by many doctors.

When trying to achieve more stamina a key component to remember is get enough rest. Your body needs rest just as much as it needs these foods to keep you and your body working up to potential. When you are sleeping your body has a chance to rest and repair itself, this is a necessary process to gain
overall maximum stamina.

So grab your self a plate of fish, beans, and a cup of some Green Tea and you will be unstoppable!

Melissa Tamura writes about online schools for the Zen College Life blog. Her most recent article deals with paralegal schools in the US.

Filed Under: Food, Guest Posts Tagged With: , , , , ,

 

6 Excellent Sources of Dietary Fat

 

February 12, 2010 By Tom 3 Comments

In my last few blog posts I have discussed the different types of dietary fats in detail.  I have covered the many health benefits dietary fats can offer and the potential negative side effects of consuming too much.  Today I want to wrap up this article series by listing six excellent sources of dietary fat.

1) ALMONDS:- Almonds are a fantastic source of monounsaturated fat with a 100g serving coming in at 612 calories and offering 33.7g of monounsaturated fat.  They are also rich in protein (which helps produce, maintain and repair your body’s cells), vitamin B2 (which helps your body break down the macronutrients for energy) and vitamin E (a powerful antioxidant which protects your body’s cells from oxygen related damage).  On top of this, almonds also contain high levels of the trace minerals copper (which helps your body use iron), manganese (which helps your body absorb certain nutrients and supports strong, healthy bones), magnesium (which promotes proper circulation) and potassium (which supports proper nerve and muscle function).

Almonds are a perfect, healthy snack food and a great alternative to crisps.  If you are a big fan you can eat them on their own or if you prefer a little more variety you can eat them as part of a fruit and nut mix.  Just be careful not to go overboard as they are very high in calories.

2) AVOCADO:- Avocados are an excellent all round fat source.  A 100g portion provides you with 15.3g of fat of which 2.9g is saturated fat, 10.1g is monounsaturated fat and 2.4g is polyunsaturated fat.  Avocados also contain high levels of multiple vitamins including vitamin B6 (which helps your body break down protein), vitamin B9 (which is required for the production of deoxyribonucleic acid (DNA)), vitamin C (which assists in the production of collagen and helps your wounds heal properly) and vitamin K (which is an essential ingredient in the blood clotting process).

The most popular way to eat avocados is in the form of the healthy dip guacamole.  However, they are equally tasty when eaten on their own and are a great alternative to your regular fruit and vegetable choices.  When eating avocado be sure to keep an eye on the portion size as they are a very calorie rich fruit.  A 100g serving of avocado comes in at 190 calories which is four times the calories in 100g of apple (47 calories) and double the calories in 100g of banana (95 calories).

3) BEEF:- Beef and the other red meats often receive a lot of negative press due to their high saturated fat content and are often linked with cancer and heart disease.  However, it is actually a nutrient packed powerhouse provided you don’t overindulge.  A 100g serving of lean beef tenderloin contains 4.5g of saturated fat and a further 4.5g of monounsaturated fat.  It is also a very good source of protein with each serving giving you 28.2g.  Furthermore, beef is rich in B vitamins and a top source for vitamin B2, vitamin B3 (which helps your body’s cells convert blood glucose into energy), vitamin B6 and vitamin B12 (which works in combination with vitamin B9 to produce DNA and ribonucleic acid (RNA)).  The benefits don’t stop there either with beef containing good levels of selenium (an antioxidant that protects your body’s cells from damaging free radicals) and zinc (which protects your blood vessels and strengthens your immune system).

Compared with the dietary fat sources listed so far, beef is very versatile.  It can be eaten with a few vegetables, put on a sandwich or combined with other ingredients to make a casserole, curry or stew.  With so many options available you should have no problems making beef a part of your regular diet.

4) COCONUT:- Coconut is a super source of saturated fat with each 100g serving providing you with 30g of saturated fat.  It is also a fantastic source of lauric acid (a fatty acid which helps boost your immune system) and manganese.  Whilst coconuts are quite difficult to eat they are certainly worth a look if you fancy something a bit more exotic than your usual fruit choices.

5) EGGS:- Eggs are another food that often get bad press.  However, the truth is that as long as you balance them with other foods, eggs are an excellent source of dietary fats, other nutrients, vitamins and minerals.  A medium 44g egg gives you 1.7g of saturated fat and 2.1g of monounsaturated fat plus a hearty 5.5g of protein.  As well as providing your body with two essential macronutrients, eggs are also a rich source of vitamin B2, vitamin B5 (which helps your body convert carbohydrates, dietary fat and protein into energy), vitamin B12 and vitamin D (which assists your body in absorbing calcium and phosphorous, both of which support strong bones and teeth).  On top of this eggs contain high levels of iodine (which helps your thyroid gland function properly) and tryptophan (an amino acid that can boost your mood and help you sleep).

Eggs can very easily be added to your diet.  You can cook them in a variety of ways such as boiled, poached and scrambled.  Alternatively, they can be mixed with a combination of cheese, meat, milk and vegetables to create an omelette or used to as part of a tasty sauce.

6) SALMON:- Salmon is a fantastic fatty fish source.  A 100g serving supplies you with 3.8g of saturated fat, 6.3g of monounsaturated fat and 3.08g of polyunsaturated fat.  Furthermore, it is one of the best sources of omega 3 fatty acids available.  Salmon is also great for protein, vitamins and other nutrients.  Each 100g serving gives you 20g of protein and contains high levels of vitamin B3, vitamin B12 and vitamin D.  Finally, salmon is a rich source of the nutrients magnesium, phosphorous, selenium and tryptophan.

When it comes to eating salmon you have plenty of options.  If you want to eat it raw you can get smoked salmon.  Alternatively, if you fancy a cooked meal then you can fry, grill or steam a salmon fillet and serve it up with some vegetables.

Contrary to popular belief dietary fat is essential for good health.  If you want to enjoy the benefits try and add one or more of the above foods to your diet.  Not only are they a fantastic source of the different dietary fats but they are also rich in the other macronutrients, various vitamins and multiple nutrients.

Now I want to hear your opinion.  Are there any dietary fat sources I have missed from my list?  Do you eat enough dietary fat on a regular basis?  Post a comment and let me know.

Sources:
Nut Nutrition
Nutrition Data
WH Foods

Filed Under: Dietary Fat, Food Tagged With: , , , ,

 

6 Top Dietary Sources of Protein

 

July 18, 2009 By Tom 21 Comments

A selection of raw meats.

My last few articles have focussed on protein, the health benefits you can enjoy by eating it and the disadvantages of consuming too much.  However, I have not yet given too much attention to the topic of protein sources.  That is why today I want to discuss six of the top dietary sources of protein.  All these sources are healthy foods which provide you with more than just protein and if you do not eat them already I would highly recommend that you add them to your diet.

1) EGGS:- Eggs contain around 5.5g of protein each and are relatively low in calories with a medium egg containing approximately 68.  They are also a good source of vitamins B2, B5, B12 and D which collectively help your body break down food for energy, produce red blood cells, produce hormones, absorb other vitamins and promote strong bones and teeth.  On top of this eggs are also linked with improved mental and cardiovascular health.  As well as being a fantastic health food, eggs are extremely versatile.  They can be eaten as a standalone food either hard boiled, soft boiled, poached, fried or scrambled.  Eggs can also be used as part of a meal either as an omelette (just add some meat, vegetables, milk, cheese or whatever else you fancy) or as part of a tasty sauce.

2) CHICKEN:- Chicken is another fantastic protein source with a 100g skinless breast fillet coming in at 21.8g of protein and 116 calories.  It is a relatively low fat meat choice and contains high levels of vitamin B3 and B6 which support a healthy digestive system, a healthy nervous system and assist with the production of red blood cells and various hormones.  Chicken is also a rich source of selenium, an antioxidant which protects your body from free radicals (harmful by products that are released when your body uses oxygen).  Like eggs, chicken is another flexible food choice that can be eaten in many forms.  It can be eaten on its own, used as a sandwich filler, added to a curry, casserole or stew or mixed with a selection of healthy vegetables to create a nutritious evening meal.

3) BEEF:- Many people avoid beef because they believe the high levels of saturated fat make it a poor food choice.  However, beef is actually a very good source of protein with a 100g slice of lean, roast beef containing around 26.1g of protein and just 3.6g of fat.  Apart from the high protein content, beef has further health benefits.  It is rich in vitamins B2, B3, B6 and B12 which as discussed above perform a variety of important functions in your body.  Beef also contains high levels of selenium (which as discussed above protects your body from free radicals) and zinc (which can help protect your blood vessels from damage and supports a strong immune system).  When it comes to cooking and eating this meat there are a variety of options.  Roast beef is an excellent sandwich filler and if you add a few vegetables it makes a perfect family meal.  Like chicken, it is also a fantastic addition to a curry, casserole or stew.

4) SALMON:- Salmon fillets weigh in at 140 calories per 100g and each fillet also provides you with 20g of protein and 6g of fat.  Whilst it may seem like a relatively fatty protein choice, salmon provides your body with essential omega 3 fatty acids.  Omega 3 fatty acids are vital for good health with some of their most important functions including reducing inflammation in your body, protecting your blood vessels from damage and preventing cancer cells from developing.  Salmon also provides you with vitamin B3, B12 and D which each assist your body in performing various vital functions.  On top of this salmon is thought to have mood boosting properties and prevent age related mental illnesses such as Alzheimer’s disease.  Whilst fish is not everyone’s favourite food choice, salmon is reasonably versatile.  It can be eaten raw (in the form of smoked salmon), grilled, steamed or fried.  Salmon also complements many vegetables perfectly and the two can be combined to create a healthy, nutritious main meal.

5) TUNA:- Tuna is another great protein source with 100g of tinned tuna providing you with 24.4g of protein.  Since it is rich in omega 3 fatty acids and contains high levels of vitamin B6 tuna offers similar health benefits to salmon.  These benefits include improved cardiovascular health, mood boosting properties, protection against cancer and protection from age related mental conditions.  When it comes to eating tuna there are many options.  It can be eaten raw, cooked, combined with rice or pasta or added to a casserole.

6) ALMONDS:- Almonds are a great protein source provided you consume them in moderation.  A 100g portion of these nuts provides your body with 23.4g but it comes at a cost of 612 calories.  Almonds are high in both vitamin B2 and vitamin E which help your body absorb other vitamins, produce red blood cells and also offer protection from cancer and diabetes.  They are also rich in copper, manganese, magnesium and potassium which help your body produce energy and support a healthy cardiovascular system.  Although almonds are a bit more limited when it comes to how you eat them you still have a few choices and can either be eaten on their own or as part of a mixed fruit and nut selection.

Protein is an essential building block for your body but if you make the right protein choices in your diet you can enjoy numerous health benefits too.  All of the above foods are rich in various vitamins, essential fatty acids and other important minerals.  If none of the above foods are currently part of your diet then I highly recommend that you make some changes and start eating them more regularly.  By doing so you can ensure that your body remains strong, fit and healthy and provide it with the protein it needs.

Sources:
WH Foods
Weight Loss Resources

Filed Under: Featured, Food, Protein Tagged With: , , , ,

 

7 Healthy Carbohydrates That You Should Be Eating Regularly

 

June 13, 2009 By Tom 10 Comments

In my last few articles I have been discussing carbohydrates in detail.  I have covered the benefits of consuming the right amount, the disadvantages of consuming too many and the methods to follow when choosing carbohydrates.  Today I want to make this advice a little more practical and supply you with seven healthy carbohydrates that you should be eating on a regular basis.

1) APPLES:- Apples are tasty and come in a variety of flavours.  They are also small and portable meaning that they can be eaten any time and anywhere.  On top of this apples are rich in a number of healthy nutrients including fibre, vitamin C, various antioxidants, flavonoids and phytonutrients.

Fibre has a number of health benefits which include improved blood sugar control and improved bowel health.  Vitamin C also performs a number of important functions including helping your wounds heal and strengthening your immune system.  Antioxidants, flavonoids and phytonutrients all act in a protective capacity with antioxidants protecting the body from oxygen related damage, flavonoids triggering the production of natural enzymes that fight disease and phytonutrients themselves having disease preventing qualities.

2) BANANAS:- Bananas are another fruit that is small and easy to carry making them perfect for snacking.  I find that they are particularly good as a pre-gym snack as they give you energy for the workout and eliminate any hunger pangs that may occur as you exercise.  Bananas are also nutrient rich containing high levels of fibre, manganese, potassium, vitamin B6 and vitamin C.

Manganese has various health benefits which include helping your body to absorb various vitamins and keeping your bones strong.  Potassium also helps your body in various ways which include lowering your blood pressure and promoting bone thickness.  Vitamin B6 helps your body break down protein into a form that your body can use and also assists with hormone regulation.

3) BELL PEPPERS:- Bell peppers can be eaten raw or cooked as part of a meal or on their own.  I like to put them in curries, casseroles, fajitas and more as they add a perfect blend of colour and flavour to the meal.  Bell peppers also contain high levels of fibre, vitamin B6, vitamin C, vitamin E and vitamin K.

Vitamin E is a powerful antioxidant that protects your cells from the damage that using oxygen can cause.  It can also protect you from cancer, diabetes and heart disease.  Vitamin K helps your blood clot and is therefore essential for proper wound healing.  Without adequate levels of this vitamin your blood will not clot and even the smallest wounds will bleed continuously.

4) MUSHROOMS:- Mushrooms are extremely versatile and can be added to casseroles, curries, stews and more.  In fact I have them with almost all of my evening meals.  As well as being a tasty addition to most meals, mushrooms are also one of the most nutrient rich food choices around.  They contain extremely high levels of the B complex vitamins (particularly vitamin B2), copper, selenium and tryptophan.

The B complex vitamins are all vital for getting energy and nutrients from the food you eat whilst vitamin B2 also promotes healthy skin and vision.  Copper performs a number of important functions which include keeping your connective tissue healthy and helping your body absorb iron.  Selenium is a powerful antioxidant which protects your cells from oxygen related damage.  Tryptophan is a nutrient that assists with relaxation and can both help you sleep and improve your mood.

5) ONIONS:- Onions are another versatile food that can be put into almost any meal.  Although not everyone is a huge fan of the taste I think that onions add a perfect crunchy texture to meals.  They also provide your body with various nutrients including chromium, fibre, manganese, molybdenum, vitamin C and various flavonoids.

Chromium improves your cells responsiveness to insulin, vitamin C and certain flavonoids  which allows them to absorb blood glucose and other nutrients more easily.  The flavonoids in onions have also been linked with the prevention of a number of cancers including breast cancer, colon cancer, ovarian cancer and prostate cancer.

6) ORANGES:- Oranges have a nice, sweet but tangy flavour.  Like the other fruits listed, oranges are very portable making them a perfect snack food.   They are most famous for their high levels of vitamin C but this is not their only nutritional benefit.  Oranges also contain high levels of fibre, vitamin A , vitamin B1 and vitamin B9.

Vitamin A is essential for healthy vision and a deficiency can lead to the onset of night blindness (a condition that makes it almost impossible to see in low light levels).  Vitamin B1 and vitamin B9 are both needed by your body to properly break down food into energy.  However, vitamin B1 also helps keep your nervous system healthy whilst vitamin B9 also assists with the production of serotonin which can boost your mood.

7) SPINACH:- Spinach is another surprisingly versatile carbohydrate source.  Canned spinach is a great, tasty addition to beef and lamb based dishes whilst fresh spinach goes great on sandwiches.  On top of this it is full of nutrients including calcium, iron, magnesium, vitamin A and vitamin K.

Calcium and magnesium are both very important nutrients which helps you build strong, healthy bones.  They also support healthy muscles and nerves.  On top of this calcium helps your blood clot whilst magnesium promotes good blood circulation.  Iron helps your body produce energy and also supports a healthy immune system.

As you can see there are many fruits and vegetables out there which make excellent carbohydrate choices and you really should consider adding some of these to your diet.  The seven I have listed are all foods that I eat on a regular basis but there are a lot more healthy carbohydrate choices out there.  If none of the above take your fancy then do a little research and find some healthy carbs that you do like.  Not only will this provide your body with its preferred energy source but it will also supply you with many vital nutrients.

Now I want to hear your thoughts.  Do you eat any of the above carbohydrate sources on a regular basis?  Are there any other foods that you would recommend adding to this list?  Let me know by posting a comment.

Filed Under: Carbohydrates, Food Tagged With: , , , ,

 

From Vitamin A to Vitamin E: 40+ Vitamin Rich Foods

 

January 26, 2009 By Tom 28 Comments

In my last few posts I have been discussing vitamins in greater detail.  I outlined how they were vital to your health and that without them you would suffer from a number of adverse effects.  I also discussed the dangers of overdosing on vitamins and said that it was very difficult to overdose on them from food alone.  Although I am not completely against the use of vitamin supplements I believe that you should try and get your vitamins from food sources where possible.  Today I am going to try and help you do just that by listing over 40 vitamin rich foods.

1) VITAMIN A:- Vitamin A can be sourced from both animals (in the form of retinol) and plants (in the form of carotenoids).  Below are the five of the richest vitamin A food sources:
- Eggs.
- Liver.
- Milk.
- Raw Carrots.
- Spinach.

2) VITAMIN B1 (THIAMINE):- Vitamin B1 (also known as thiamine) can be found in a number of foods.  Five of the richest food sources include:
- Cashew nuts.
- Enriched whole grain products.
- Green beans and peas.
- Pork.
- Watermelon.

Since vitamin B1 is a water soluble vitamin you need to be careful when preparing these foods.  Vitamin B1 is easily destroyed by high cooking heats and can also leach out into cooking water.  Therefore, cooking the above foods at lower heats and steaming instead of boiling can help preserve their vitamin B1 content.

3) VITAMIN B2 (RIBOFLAVIN):- Vitamin B2 (also known as riboflavin) can be found in various foods with dairy products being the best source.  Below are five of the best foods for getting your vitamin B2:
- Cheese.
- Kidney meat.
- Milk.
- Sweet potatoes.
- Yoghurt.

Vitamin B2 is very sensitive to light and can be destroyed by prolonged exposure.  Therefore, it is advisable to store foods that contain vitamin B2 in dark places.

4) VITAMIN B3 (NIACIN):- Vitamin B3 (also known as niacin) can be found in foods in two forms; preformed niacin and the amino acid tryptophan (which the body can convert into niacin).  The following five foods are rich sources of vitamin B3:
- Beef.
- Chicken.
- Mushrooms.
- Peanuts.
- Tuna.

5) VITAMIN B5 (PANTOTHENIC ACID):- Vitamin B5 (also known as pantothenic acid) can be found in a variety of foods with fresh fruits and vegetables being particularly rich in this vitamin.  The list below contains five of the best foods for getting your vitamin B5:
- Cauliflower.
– Eggs.
- Mushrooms.
- Strawberries.
- Tomatoes.

6) VITAMIN B6 (PYRIDOXINE):- Vitamin B6 (also known as pyridoxine) is generally found in protein rich foods.  Below are five of the top vitamin B6 food sources:
- Bananas.
- Broccoli.
- Brussel sprouts.
- Cabbage.
- Cottage Cheese.

7) VITAMIN B7 (BIOTIN):- Vitamin B7 (also known as biotin) can be found in most foods.  Five of the richest vitamin B7 sources are listed below:
- Broccoli.
- Egg yolk.
- Liver.
- Milk.
- Spinach.

8) VITAMIN B9 (FOLIC ACID):- Vitamin B9 (also known as folic acid) is found in a variety of foods, particularly fresh vegetables.  Five of the richest food sources for vitamin B9 include:
- Asparagus.
- Avocados.
- Beets.
- Cabbage.
- Oranges.

9) VITAMIN B12 (COBALAMIN):- Vitamin B12 (also known as cobalamin) is found in multiple foods, with animal products being a particularly good source.  The list below contains five of the best foods for getting your vitamin B12:
- Lamb.
- Oysters.
- Sardines.
- Tuna.
- Yoghurt.

10) VITAMIN C (ASCORBIC ACID):- Vitamin C (also known as ascorbic acid) is found mainly in fruits and vegetables with citrus fruits being a very good source.  Below are five of the best vitamin C food sources:
- Kiwifruit.
- Grapefruit.
- Lemons
- Mango.
- Oranges.

When consuming foods that are rich in vitamin C you need to be aware that it can be quite easily destroyed.  Bruising, cutting and high heats can all lead to vitamin C being destroyed.  Therefore, you need to take care when storing and preparing the above foods and steam instead of boiling where possible.

11) VITAMIN D:- Vitamin D is produced by your body when exposed to sunlight.  However, it can also be found in certain foods, five of which are listed below:
- Butter.
- Cod liver oil.
- Eggs.
- Milk.
- Tuna.

12) VITAMIN E:- Vitamin E is one of the more difficult vitamins to source from diet alone.  However, it is still possible with certain foods including nuts and oils being rich in vitamin E.  The list below contains five of the best vitamin E food sources:
- Almonds.
- Brazil nuts.
- Corn oil.
- Hazelnuts.
- Peanuts.

13) VITAMIN K:- Vitamin K is mainly found in green, leafy vegetables.  Some of the richest food sources of vitamin K are listed below:
- Broccoli.
- Cabbage.
- Green tea.
- Liver.
- Spinach.

I hope this article has shown you that you do not need to rely on daily multi vitamins to get your recommended daily allowance (RDA) for the various vitamins.  By eating a variety of natural foods you can easily get the vitamins you require.  If you feel that you are not currently getting enough of a certain vitamin then take a look at the lists in this article, pick one of the foods and incorporate them into your diet.  There’s plenty of nutritious, tasty foods to choose from and a lot of them are highly versatile.  Eggs can be boiled, poached, fried, scrambled or even mixed up with some meat and vegetables to make an omelette which is both tasty and healthy.  Spinach can be eaten alone, added to a sandwich or used to bulk up a vitamin rich casserole or stew.  These are just a couple of the possible options.  Have a look at the above lists and see what tasty, nutritious, vitamin rich meals you can put together for yourself.

Now I’d like to hear from you guys.  Are there any vitamin rich foods I have missed out on?  Do you get all your vitamins from food alone?  Let me know your thoughts by leaving a comment.

- Cauliflower.
- Mushrooms.
- Strawberries.
- Tomatoes.
Filed Under: Food, Vitamins Tagged With: , , ,

 

4 Highly Recommended Whole Grain Substitutes

 

September 26, 2008 By Tom 24 Comments

In my last article I discussed four benefits of consuming whole grain products.  Today I’m going to be discussing the areas of your diet where you can make effective whole grain substitutes.

1) BREAD:- Bread is a staple of many people’s diets and really it’s no surprise.  Sandwiches are quick to prepare, portable, practical and can be eaten on the go.  Whether you are walking somewhere, you are on a bus or train or even if you are at your desk, a sandwich can provide you with a quick, convenient mini meal.  Unfortunately, a lot of people choose to make their sandwiches with white bread instead of the healthier whole grain version.

Most people say this is because of the taste.  For many years, I convinced myself that I didn’t like the taste of whole grain bread and that is why I ate white bread.  However, about a year ago I forced myself to make the switch.  I’ll admit for the first week I did notice the difference in taste and wanted to go back to white bread BUT after this first week I got used to the taste and actually started to enjoy eating whole grain bread.  When I try white bread now I don’t mind it but I find whole grain bread has a much richer, more satisfying flavour.

If (like I did) you are struggling to cope with the difference in taste between white bread and whole grain bread I recommend you force yourself to change for one week.  I think you will be surprised at how much your tastes will alter during this period.

2) PASTA:- Pasta is another favourite amongst many people.  Like bread it’s quick and convenient to prepare and can also be eaten hot or cold making it another practical choice.  However, many people choose to eat white pasta.  I don’t think this is so much of a taste issue as I don’t think white pasta and whole grain pasta taste massively different.  I just think most people aren’t aware of whole grain pasta as an alternative.  However, I highly recommend next time you buy some pasta you go for the whole grain version.

3) RICE:- Rice is another popular choice for evening meals as it goes perfectly with casseroles, curries and stews.  However, once again white rice is the dominant choice for many people.  whole grain rice does taste different to white rice – it’s got a thicker, crunchier texture BUT like with whole grain bread it is a taste that grows on you.  Give it a try and I think you will quickly start to enjoy the richer taste.

4) CRACKERS:- I find that crackers are a really great whole grain substitute for biscuits.  They taste great on their own or with cheese.  Plus, they’re a lot better for you than biscuits too.  I highly recommend that next time you fancy a biscuit substitute it with a whole grain cracker.

If you want to get more whole grain products into your diet then the above recommendations should help you massively.  People are naturally resistant to change and I think that’s half the battle with whole grain products.  However, give them a chance and I firmly believe that you will learn to love them and start getting the full nutritional value from your food.

What do you guys think?  Have any of you struggled making the switch over to whole grain products?  Do you have any further tips for those who want to make the change?

Filed Under: Food Tagged With: , , ,

 

4 Benefits of Consuming Whole Grain Products

 

September 22, 2008 By Tom 11 Comments

One of the best ways to get enough fibre in your diet is to start eating more whole grain (also known as wholemeal and wholewheat) products.  Apart from being rich in fibre these products also have a number of additional health benefits.  In this article I will be discussing why whole grain products are good for you and list four of the top benefits.

So what is so great about whole grain?  Well it is all down to the production process.  Natural wheat is packed with nutrients, containing high levels of manganese, dietary fibre, tryptophan and magnesium to name just a few.  However, as the wheat is refined (modified during production) parts of it are removed.  In the case of white flour this often means that up to 40% of the wheat is removed including the nutrient rich bran and germ.  White flour is used to make many of the foods that we eat every day including bread, cereal, pasta and rice, meaning that they have a very low nutritional value.  By choosing whole grain versions of these products you will be getting much more nutritional value from them and realising greater health benefits for your body which include:

1) EXTRA FIBRE:- Wheat is naturally rich in dietary fibre but as I have already discussed white flour generally has the bran and germ removed.  These are the two most fibre rich parts of the wheat and so by consuming whole grain products you can add a significant amount of fibre to your diet.  Fibre has a number of benefits which include reduced constipation, better absorption of the nutrients from your food, better blood sugar control and reduced risk of cancer and other diseases.

2) EXTRA NUTRIENTS:- Wheat is also naturally full of nutrients.  However, most of these nutrients are removed in the production of white flour.  By going whole grain you can ensure that you are not missing out on these essential nutrients.  This has countless health benefits but most importantly the various nutrients ensure that all areas of your body are functioning properly.

3) EXTRA B VITAMINS:- Wheat contains lots of B vitamins and guess what?  By consuming whole grain products you can get these extra B vitamins too.  There are eight B vitamins in total which include:

- Vitamin B1 (Thiamine).
- Vitamin B2 (Riboflavin).
- Vitamin B3 (Niacin).
- Vitamin B5 (Pantothenic Acid).
- Vitamin B6 (Pyridoxine).
- Vitamin B7 (Biotin).
- Vitamin B9 (Folic Acid).
- Vitamin B12 (Cyanocobalamin).

B vitamins assist in the breakdown of carbohydrates, fats and proteins and also help keep your skin, hair and eyes healthy.  Because of this many doctors and nutritionists agree that adequate consumption of B vitamins is essential for good overall health.

4) LESS CHEMICALS:- Not only do whole grain products have a high nutritional value but they also contain less chemicals.  Refined flour is not naturally white – it is chemically bleached to look this way.  Now whilst these chemicals have been passed as safe I think it’s generally better to not put chemical bleach into your body and by consuming whole grain products you can do just that.

So there you have it.  Four convincing reasons to switch over to whole grain products if you have not done so already.  Whilst whole grain products are still refined and not as healthy as completely natural foods, they are much healthier than non-whole grain alternatives.  Where possible I highly recommend that you choose the whole grain option.  In doing so you will be putting more of the good stuff (fibre, nutrients and vitamins) into your body than the refined white flour versions will ever provide.

In my next post I will be discussing the whole grain food substitutes that I think everyone should be making.  Until then I’d love to hear your thoughts on this post.  Have you made the switch to whole grain?  Do you know of any further health benefits associated with whole grain products?  If so please leave me a comment.

Sources:
B Vitamin Information (How Stuff Works)
Magnesium Information (Eat Well)
Manganese Information (Eat Well)
Tryptophan Information (WHFoods)
whole grain Health Benefits (whole grain Health)
Whole Wheat Information (WHFoods)
Ugly Truths about White Flour (Women’s Fitness)

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Can Milk help you Lose Weight?

 

April 9, 2008 By Tom 15 Comments

Milk being poured against a blue background

Consumption of milk is a very controversial subject. On the one hand research suggests that milk is a rich source of calcium which has been linked with the reduced risk of osteoporosis (reduced bone density), diabetes, heart disease and even cancer. However, critics suggest that the above benefits are untrue and that consuming milk can also lead to diabetes and obesity. As a result of these criticisms many people who want to lose weight avoid dairy products. In this article I will discuss both sides of the argument and analyse whether milk really needs to be avoided as part of a weight loss plan.

There is a lot of positive evidence to support regular consumption of milk. Milk is full of calcium which is a very important mineral. This article in the Journal of the American Dietetic Association suggests that even lactose intolerant patients should try to drink a little milk with meals because of the calcium and also because it is rich in Vitamin D which helps the body utilise calcium. Milk also contains 7 other essential nutrients including potassium, protein and riboflavin all of which are very important for the proper functioning of your body. Furthermore, milk has been linked with reducing the risk of contracting a number of diseases. This study published in Diabetes Care looked at the link between type 2 diabetes and consumption of calcium & dairy products in 37,183 women who had no previous previous history of the disease. The conclusions found that consuming milk and dairy products could reduce the risk of contracting type 2 diabetes by as much as 21%. Finally, milk could actually help you lose weight according to this article suggesting that it definitely should not be avoided.

So with all this positive evidence why do people continue to criticise and avoid milk? Well critics suggest that milk is not all it’s cracked up to be. Many campaigns such as Not Milk suggest that the health benefits associated with milk are actually the result of highly effective marketing from the dairy industry. These critics even go as far as suggesting that milk can be damaging to your health. This article cites research to support claims that milk can actually increase the risk of osteoporosis, cause cardiovascular disease, lead to cancer and that it can also be responsible for a number of other health ailments. Furthermore, a number of studies such as this one suggest that consuming more milk makes you gain weight. Participants who drank more than 3 servings of milk per day were found to be 35% more likely to become overweight than people who drank 2 servings or less per day.

After reading the above information the pressing issue is should milk be avoided as part of a weight loss plan? In my opinion NO it should not. There are new studies coming out all the time promoting or criticising the consumption of milk. For every study that criticises milk you can find another that supports it. After reading this article you can probably see there are a lot of conflicting claims, opinions and studies out there. A product as popular and accepted as milk is always going to be scrutinised and there is always going to be too much evidence to come up with a definitive conclusion. However, the facts are that milk is rich in a number of important nutrients which help your body stay healthy and no study can change this.

I have drank milk for as long as I can remember and I have never suffered any adverse effects and it has definitely not made me fat. There are much more damaging foods out there including processed foods, heavily fried foods, fast foods, carbonated & sugary drinks etc. Plus, all of these foods will lead to much greater weight gain than one or two glasses of milk each day. Obviously, consuming too much milk can be bad for you just as too much protein, too many carbs, too many vitamins or too much of anything can. As long as you stick to a sensible daily amount you should have no problems and could even make a positive contribution to your health. If you are really that worried about milk making you fat then get a low fat or skimmed variety which comes in at a minimal 100 calories per glass . I for one will not be giving up milk anytime soon.

What do you guys think? Do you agree that we should carry on drinking milk? Have you given up milk? I’d love to hear your thoughts on this controversial topic.

*****

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Can Meat help you Lose Weight?

 

April 8, 2008 By Tom 10 Comments

A collection of raw meats

A number of diets recommend that you should increase your intake of meats to lose weight. Certain more extreme diets, such as the Atkins diet suggest that to lose weight you should seriously reduce your intake of carbohydrates and compensate by eating more meat. In this article I will be discussing whether eating more meat really can help you lose weight.

First, let’s look at the reasoning behind eating more meat to lose weight. By consuming more meat and less carbohydrates you force your body into a state of ketosis where it burns fat for energy instead of the usual carbohydrates. This turns your fat stores into your main source of energy.

So now you know the theory you are probably wondering whether high meat diets actually work? A number of studies suggest that they do. This particular study published by the Journal of the American Medical Association (JAMA) involved 311 premenopausal, nondiabetic women, aged between 25 and 50. It looked to compare four weight loss diets including; the Atkins diet, the Zone diet, LEARN (Lifestyle, Exercise, Relationships, Attitude, Relationships and Nutrition) and the Ornish diet. It found that the women who were on the high meat Atkins diet lost a greater amount of weight and realised more favourable metabolic effects after 12 months than the women on the other diets.

However, the problem with this and other scientific studies is that (at the time of writing this article) none have studied the effects of the Atkins diet for a period of greater than one year. Furthermore, a number of criticisms have been leveled at diets such as Atkins which recommend the increased consumption of meat. It has been suggested that the diet can promote heart disease, that it can be dangerous to reduce your carbohydrates to such a low level, that it does not meet nutritional needs and that such diets are too high in fat.

So what conclusions can be drawn about eating more meat to lose weight? In two of my previous articles I have recommended eating more protein to boost your metabolism and control your hunger. I believe that meat has a place in any weight loss plan and the ideas behind the Atkins diet are sensible. However, until more scientific evidence is available regarding the safety and effectiveness of low carbohydrate, high protein diets I would advise you to keep eating a good level of carbohydrates too. Ketosis is not the only weight loss method out there. By participating in regular exercise and eating a healthy, balanced diet with a little additional meat thrown in you can lose weight gradually without forcing your body to change its energy source.

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Increase your Metabolism with Pumpkin Seeds

 

December 19, 2007 By Tom 2 Comments

Pumpkins

In my previous articles I have discussed how diet and exercise can be used to improve metabolism. On the diet side of things there are particular foods that can help increase your metabolism. In this article I discuss the metabolism boosting properties of pumpkin seeds.

Pumpkin seeds are a very healthy snack food which can be a valuable substitute for foods such as crisps, cookies and sweets. These low nutrient snacks are packed with calories and easy to digest, whereas pumpkin seeds are low in calories, high in fiber, rich in protein and make your body work harder to digest them. Not only do pumpkin seeds provide better nutritional value than the aforementioned snacks but they also burn more calories in the digestion process.

Apart from the above metabolism boosting benefits, pumpkin seeds provide a number of additional benefits. They are very high in zinc which is known to boost the immune system and also help men maintain prostate health in later life. Pumpkin seeds are also believed to benefit the digestive system and the immune system.

As with many steps towards boosting your metabolism, pumpkin seeds are just part of an overall process. They will not yield miraculous results alone. However, if you introduce them as part of a metabolism boosting program you will start to notice improvements to your metabolic rate.

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