Hello everyone. Today’s article is a guest post from Natalia Żurek who writes for Webctor.

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In order to build lean muscle you need to take in lean body foods. This article provides a list of lean body foods to help you achieve your goals.

If you’re interested in building lean muscle to get that hard body, this article will help you choose the right lean body foods to support your body building needs. It’s important to avoid junk food so don’t buy it. If you can’t see it laying around, you won’t be tempted. Everything you have in the house should be healthy choices and nothing else. Some of the choices listed below will certainly be obvious to you however, other choices just may surprise you. We’ll start with staples for your refrigerator, then move on to staples for the pantry, followed by what foods to avoid and then you’ll know all about the best foods for a lean body.

Fridge Supplies

• Obviously fresh veggies and fruits when available.
• Whole eggs, the yolk is where all the nutrition is.
• Coconut milk, contains healthy saturated fats needed to boost immune system.
• Nuts of all kinds, raw is best.
• Various cheeses and yogurt.
• Chia and hemp seeds, provide omega 3 fatty acids as well as vitamins and mineral and is delicious in salads, yogurt and smoothies. Make sure to buy whole seeds.
• Avocados, provide omega 3 fatty acids.
• Butter, preferably organic, contains healthy fatty acids.
• Salad dressing, make your own with balsamic vinegar and olive oil.
• Rice bran, add to yogurt, smoothies or anything that needs some fiber added to it.
• Frozen veggies and berries are good to have when the cold months come along otherwise buy fresh.
• Frozen or fresh fish that is wild not farmed. Oily fishes are best due to their fatty acid content which promotes brain function.
• Frozen chicken and grass-fed beef which is high in omega 3s.
• Exotic meats are okay such as buffalo, ostrich and other forms of venison. At least they don’t contain hormones and mass produced.

What to Put in your Pantry

• Teas are wonderful such as white, green, oolong, rooibos and yerba. They provide antioxidants.
• Oat bran is another good choice to keep on the shelf for your muscle building times. This contains carbohydrates but this is needed to provide energy while building muscle. It also contains fiber important for lowering your cholesterol levels.
• Coconut oil and olive oil are a must.
• Brown rice.
• Tomato sauces are always handy preferably from the jar and those that are made with olive oil only.
• Stevia is a good natural sweetener. Stay away from artificial sweeteners.
• Raw honey. Not processed and real maple syrup.
• Black beans and kidney beans. High in fiber, protein and nutrients.
• If you must satisfy your chocolate cravings, go for very dark chocolate, 80 percent content. Supplies powerful antioxidants and satisfies your sweet tooth. Cocoa powder is another possibility and is easily added to yogurt. You can make hot chocolate with this and instead of adding sugar add Stevia.
• Peanut butter is always good to have around as it is high in protein and contains fatty acids. If you not overly fond of peanut butter, you might try more exotic nut butters such as cashew or macadamia butters or perhaps blend them together.

Foods to Avoid when trying to Build Lean Muscle

• Processed foods, these build fat as well a health problems. These include fast foods, white bread, white rice, and chips etc.
• Unhealthy fats, such as foods with trans fats and some saturated fat products. These foods include breakfast cereals, pastries, crackers and some snack bars.
• Sugar, which includes white table sugar or sucrose which is found in many products and high fructose corn syrup. Read labels carefully. High sugar consumption may generate type 2 diabetes and make you fat.
• Processed meats which include lunch meats, bacon, sausage and hot dogs. They contain high amounts of salt and saturated fats as well as nitrites suspected of causing cancer. Processed meats will also put on the weight which you are trying to avoid. Buy fresh meats and be your own chef.
• White flour products such as white white bread, pastries and cake. These have no nutritional value and will put pounds on you in a hurry. Some so called brown breads are not brown at all. They are made with white flour and then the manufacturer adds molasses to make it look brown. Read package ingredients carefully to avoid these pit falls.
• Any foods that contain chemicals. Many of these chemicals are toxic such as bleaching agents, flavorings, preservatives, dyes and emulsifiers. Prepared salad dressings are notorious for adding emulsifiers to keep the ingredients mixed and evenly distributed throughout the bottle. Make your own salad dressing with balsamic vinegar and a good quality cold pressed olive oil. These two ingredients are not only healthy for you but taste great. Stick with organically grown foods with no additives.
• Artificial sweeteners are deadly. Stay away from aspartame, sorbitol, mannitol, cyclamate, isomalt, saccharin, sucralose, alitame, lactitol, xylitol, and erythritol. Again, check food labels carefully for these components. Artificial sweeteners are not seen in the body the same way other sugars are. They tend to overwhelm the liver making the liver not function well.

Now that we have covered foods that help you build lean muscle and foods to avoid hopefully you will be able to keep the proper foods in the house and avoid unhealthy junk food from tempting you simply because it isn’t there. These lists should have supplied you with enough choices so that you don’t get bored eating the same foods all the time and remember you can mix and match veggies, fruits and protein sources to create a greater variety of meals. If you’re interested in learning more about healthy foods and foods that burn fat, see what the nutrition experts have to say at Webctor.com.

Hello everyone. Today’s article is a guest post from Holland & Barrett.

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It’s that time of year again: when we want to get in shape for the Spring / Summer season and thoughts of the gym appear. Now not all of us like those thoughts and this is what causes the ill-fated crash diets that can do more harm than good to our bodies. As such we look for new and different ways to help us to shift those unwanted pounds and inches as well as removing all the toxins from our bodies that have built up over the Christmas period.

One of the most popular ways this is done is through the use of so called ‘super foods’ which contain high levels of antioxidants. One of the most popular of these is the acai berry, pronounced ‘ah-sigh-ee’. This remarkable little berry comes from the swamps of Central America and the Amazon Basin in Brazil.

This latest berry to join the super food craze maybe small but it is packed tightly with a whole load of antioxidants including the proven fat-busting resveratrol and anthocynanins, omega 3, 6 and 9 fatty acids, amino acids, fiber and other nutrients. While for many these terms mean nothing those who are in the know in health food terms get quite excited when the acai berry is mentioned and will wax lyrical for as long as you let them about this powerful little berry. Let’s have a quick look at why they do so.

The delightful acai berry, as has already been mentioned, is stuffed with antioxidants which help our bodies to burn the fat calls while fighting the free radicals in our system which damage our cells. It is because of this property that acai berry are said to prevent or slow down the ageing process as well as preventing the free radicals from causing diseases. On top of all this, the acai berry can also boost your overall health, aiding in hair and nail beauty. Take a look at Holland and Barrett today for all the best deals in herbs and vitamins and minerals.

Hello everyone. Today’s article is a guest post from Laura Backes who writes for DSL Service Providers.

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There are always debates going on about what the key component is for losing weight and then maintaining that weight loss – is it diet or exercise? But what it really boils down to is burning off more calories than you consume. According to the Mayo Clinic, a single pound is lost through cutting 3,500 excess calories out of your diet a week, which breaks down to 500 calories a day. This can be done through diet or exercise – or both! One easy way to start eliminating calories is to cut out the processed, high calorie junk foods that we’ve gotten used to consuming and replace them with lower calorie, whole foods. A lot of people are under the misconception that eating fruits and vegetables can get boring but if you think that then it’s because you’re approaching it the wrong way and just eating the same foods over and over again. This is why eating seasonally is the perfect solution.

What It Is?

Eating seasonally is basically following the rotation of crops throughout the year. For instance, during the springtime you could eat foods such as avocados, garlic, strawberries and rhubarb. Then when summer comes you would switch to cucumbers, zucchini, blackberries and apricots. By fall you’ve transitioned into eggplants, bananas, broccoli and tomatoes. And come winter the focus has shifted to cauliflower, sweet potatoes, grapefruit and onions.

The Benefits

When you start focusing on eating foods as they’re in season you start reaping a variety of different benefits:

1. Cheaper:- The produce you’re buying isn’t being preserved or shipped from around the world so it costs less money.

2. Variety:- You expose yourself to a slew of new fruits and vegetables this way instead of sticking to the staple tomatoes, onions, apples, bananas and potatoes. There are probably fruits and vegetables out there that you’ve never even heard of that you’ll end up loving once you try them.

3. Taste:- Because the produce is being picked and eaten at the correct time of the year the flavors are more intense and robust – which is exactly the way that they’re supposed to taste.

4. LocalFocus:- Since you’re consuming crops at their designated picking time you’re more likely to eat crops that are grown locally, meaning that your money is going to support local farmers instead of manufacturers around the world.

5. Healthier:- The longer the shelf life of produce, the more they lose vitamins and minerals. Produce consumed at peak freshness provides the maximum amount of vitamins and minerals making it a much healthier option.

Cleaning up your diet is the first step toward leading a healthier, fitter life. Eating seasonally makes taking that step easier. So the next time you’re brainstorming your grocery list try incorporating seasonal foods and skipping the processed ones.

About the Author:
This is a guest post from Laura Backes, she enjoys writing about all kinds of subjects and also topics related to internet providers in my area. You can reach her at: laurabackes8 @ gmail.com.

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.

Hello everyone. Today’s article is a guest post from Holland & Barrett.

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Echinacea is a well-know health food remedy that has been used by many people across the world for years. It offers an assortment of immune advancing properties, which in turn allows it to fight infections effectively.

It is sourced from the Midwestern United States and is not only popular for its beneficial health qualities but also for its looks. As well as housing an assortment of herbal ingredients, it also has a beautiful purple hue! This is why it is often seen in many gardens.

It works by stimulating the white blood cells; these are the cells used to attack viruses and bacteria. Both of the above can lead to the likes of infection and illness.

It is a great option for those that prefer to invest in health food and herbal medicine as opposed to something the doctor has prescribed.

It can be purchased in an assortment of health food stores and comes in a variety of forms. One such form is an Echinacea tea. This is an easy to take option that can be enjoyed a few times a day. Simply use 1 teaspoon of echinacea in a cup of unheated water, bring to the boil and let the mixture simmer for 10 minutes.

Despite being used for years by many different societies, all of the benefits of echinacea haven’t yet been discovered, which is why it is still being extensively researched.

It has, however, proven to be a great supplement for the common cold. It is used as an antiviral, which in turn aids in preventing and fighting infection! It is certainly worth investing in for those that have a run-down immune system or seem to catch colds and flu easily. Why not pop down to local health food venue and try it out today?

Hello everyone. Today’s article is a guest post from Jocelyn who writes for Heater Home.

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While summer actually tends to make our dieting plans easier by naturally drawing us to things like fresh fruit, vegetables and big hearty salads, fall tends to have the exact opposite effect. Grilled chicken suddenly loses all appeal in the face of a hearty warm platter full of chicken fettucini alfredo. Instead of salad we crave a cream based vegetable soup and instead of fresh fruit we want a slice of warm apple pie with ice cream.

Cooler weather and shorter days somehow manages to trigger something related to comfort food, food that’s typically not so high on the “healthy” side. Add to that the fact that ease of exercise and activity in the summer disappears and we find ourselves craving the fireplace and a good book instead, fall can spell doom for health habits. But it doesn’t have to. Avoiding the fall food trap is no problem at all if you’re willing to do a little work. So here are three easy ways to stay strong and eat like a champ, whether it is 90 degrees out or 30 degrees out.

1) What Are You Actually Craving?

The idea here is that comfort food tends to have certain characteristics. Find out what it is about the comfort food that you’re craving. Are you craving the warmth, the creamy factor or the carbohydrates? You can find all of those things in any number of combinations that do not necessarily have to be unhealthy. If you are craving a creamy soup have one that is vegetable based and uses something like pureed vegetables for the “creamy” factor. If you are craving stuffing try whole grain bread and load it up with veggies and turkey broth for flavouring. You will come out with a tasty, very comforting food that is also loaded with fibre. Including some steamed veggies like broccoli or green beans with your meals can also help cut the calories whilst adding a nutritional punch.

2) Switching Up Ingredients

I am also a firm believer in substitutions. Healthy eating does not mean giving up your favorite fall foods, it just means substituting. If you cannot imagine fall without apple pie, then make it with a whole grain crust. Even better, ditch the crust and make a cobbler with wholesome good-for-you oats. Better still, core out an apple and bake it till it turns soft and caramelized. You will wonder why you ever thought baked apples needed sugar before. For a boost of protein and fibre, add in some chopped walnuts. Switch out white anything for whole grain everything. Switch from white potatoes to sweet potatoes for more fiber. It is all the little things that add up. You will feel satisfied and your healthy eating plan will not have to suffer.

3) Fall Comfort Unrelated to Food

In some part, we crave fall comfort foods because they soothe and relax us. They can more or less knock us into a food coma where we want nothing more than an afternoon in front of the TV complete with Sunday football. Understand that if your body needs the rest and relaxation you can give it that without food. Eat a healthy well balanced meal that you would normally approve of and then without the overload of calories and fat allow yourself to indulge in some R&R. Often we give our bodies food in order to make it “okay” to rest because we can’t do anything else. Let your body rest without that food and you’ll re-train your body that a day by the fireplace with a novel can still happen without a bowl full of ice cream to go with.

About the Author:
Freelancer Jocelyn is passionate about eating healthy and living responsibly. When not writing foodie-related pieces, you will find her at work writing about efficient heating with a baseboard heater.

Hello everyone.  Today’s article is a guest post from Nick Clipton who manages and writes for the weight gain blog: http://www.buildingbodymuscles.com/.  Nick’s blog contains lots of fantastic muscle building information and also reviews many of the top body building programs.

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If you’re on a diet plan geared towards helping you achieve optimal health and maintain a healthy body weight, one food that you must make sure that you’re getting enough of is flaxseeds.

Flaxseeds are a highly nutritious food because not only are they going to provide you with some fiber, but they’re also rich in essential fatty acids, which will help keep your heart healthy and improve your insulin sensitivity.

Many people are not getting enough essential fats in their diet plan so by adding flaxseeds into the mix, you’ll help meet your requirements.

One of the biggest reasons why people are not getting flaxseeds into their daily diet is simply because they don’t know how to eat them.

Let’s give you four great tips for incorporating these into your daily menu so there’s never any question again about how you can add these to your day.

1) Add Flaxseeds to Greek Yogurt

The very first way to add more flaxseeds to your daily diet is to add some to a bowl of Greek yogurt. Greek yogurt is a terrific source of protein and calcium in the diet, but it is lacking in healthy fats.

Flaxseeds will fix this in a hurry. Simply toss a tablespoon over top of a bowl mixed in with some fresh berries as well.

This is a great way to make a complete snack that will easily tide you over until your next main meal.

2) Toss Flaxseeds into Your Protein Shake

Another quick and easy way to add more flaxseeds to your day is to add in a few spoonful’s to your protein shake.

Protein shakes are a fast and easy way to get your protein intake up higher, but unless you’re making an effort to ensure that they’re well balanced, chances are good you won’t be getting enough nutrients.

Flaxseeds are the perfect way to up the healthy fat content and add a little more flavour. If you really dislike the crunch of the seeds in the shake, consider flaxseed oil instead.

3) Prepare Pancakes with Flaxseeds

Moving along, the next way to add flaxseeds into your daily diet is to prepare your pancakes in the morning with them. Mix together some oatmeal, egg whites, and a scoop of your favourite protein powder and then add in one or two tablespoons of flaxseeds as well.

You’ll hardly notice them in there and this will help to slow down the release of the carbs into your body.

4) Try Flaxseeds over a Bowl of Oats

Finally, the last very easy way to add some flaxseeds to your daily diet is to toss some over top of a bowl of cooked oatmeal.

Oats are one of the top rated carb sources for any time of the day as they’re high in fiber and are sugar free. Flaxseeds in oats make for a great way to keep your hunger at bay through the next few hours and when paired with a protein source, will provide you with a complete meal.

So don’t neglect this quality food any longer. Make sure that you’re getting some flaxseeds into your diet or you’re going to be missing out on what they have to offer.

About the Author:
Nick Clipton is the owner and webmaster of BuildingBodyMuscles.com. He is a fitness expert and a health blogger. Visit his site to know how to gain muscle mass.

Hello everyone.  Today’s guest post comes from Lisa Shoreland – a resident blogger at GoCollege which is an excellent online guide for students.

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Whether you’re the type of person who works out two to three times a day, or if you’re a working Mom hoping to sneak in a quick fitness routine before or after work, what you eat before you exercise ultimately determines the quality of your workout.

Some experts believe that protein is the “ultimate pre-workout fuel food,” while others believe it is carbohydrates; because of this it is important to experiment and find out which foods help provide you with energy, and which foods don’t.

Here are 9 foods that are known to help fuel workouts and give you more energy:

1. Fresh Fruit

Eating fruit before your regular workout routine can leave you feeling refreshed and energized, and can also help you burn fat faster.

Bananas are known to help boost your metabolism because they contain potassium, and they can also help regulate the amount of water that is in your body and maintain your nerve and muscle functions.  Citrus fruits contain loads of vitamin C, which can help dilute the fat in your body.  Apples and berries are also a great source of pectin, which has water binding properties that will help limit the amount of fat your cells absorb.

Try making a fruit salad, or if you have a blender whip yourself up a delicious fruit smoothie.

2. Eggs

Boiled, scrambled, fried, or even raw…eggs are a great energy booster.  They can also be combined with fish, meat or vegetables to make a tasty omelette.

One single egg is said to contain six grams of “high-quality” proteins as well as nine essential amino acids. And even though experts state that the yolk of the egg is packed full of fat and cholesterol, the yolk also contains approximately 300 micrograms of choline, which is an important nutrient that helps regulate the cardiovascular and nervous system.

3. Chicken

Chicken ranks as one of the top favourite foods for body builders because of its “muscle building potential,” and experts have stated that eating chicken can actually provide your body with up to 40 percent of your daily vitamin requirements. Chicken also contains both protein and carbohydrates, as well as healthy fats.

4. Oatmeal

Oats are packed full of fibre, carbohydrates, and nutrients, and are known to help keep your energy levels constant during your workout. Scientific studies have shown that people who eat more oats are less likely to develop heart disease.

Try to avoid eating those instant packages of oatmeal that come in different flavors, and choose plain oat flakes instead. Also, mix milk in with your oatmeal instead of water for an extra boost of calcium and protein, and add different fruit to the mix like blueberries or strawberries.

5. Yogurt

Research studies have shown that eating yogurt can actually improve your immune system, and comes highly recommended by experts, especially if you’re the weightlifting or cardio type.

Yogurt can leave you feeling refreshed and contains a lot of proteins and carbohydrates, and it is also known to help prevent bad bacteria. It also provides your body with important nutrients like calcium and vitamin B2, and contains magnesium which is a great energy booster because it activates the enzymes that are associated with the metabolism of protein and carbs.

6. Seafood

Seafood, whether it be salmon, shrimp, or cod, is packed full of various proteins, minerals, and Omega-3 fatty acids. It is also believed that it can help relieve symptoms and inflammation caused by arthritis, and helps build muscles and tissue in the body.

Studies have shown that eating seafood (in small amounts) can actually help reduce blood pressure and the risk of heart disease. (Apparently one serving of fatty fish per week can reduce the risk of a heart attack by 50-70 percent!)

7. Turkey

Turkey is a rich protein source and one single serving of turkey can actually provide your body with adequate amounts of pre-workout protein. Turkey also contains selenium, which is known to help improve your metabolism and immune system.

8. Trail Mix

Eating half a cup of trail mix that contains nuts, seeds, and dried food, can help give you that extra boost of energy before your workout. Trail mix is an excellent source of phosphorous (known for promoting muscle growth) as well as zinc (which helps speeds up the healing of the muscles).  However, you should try to avoid eating any kind of trail mix that has M&Ms or other sugary ingredients.

9. Vegetables

This should be a given for any health nut, but it still needs to be stressed just how important vegetables are to your diet.

Vegetables are low in fat but still contain various vitamins and minerals that are essential for your body. Vegetables also contain various antioxidants that help protect your body from diseases and stress.

Experts recommended that you eat approximately five to seven servings of fresh vegetables every day, and try to include as much of a variety in vegetable types of colors as you can. Green, yellow, and orange vegetables all contain rich sources of calcium, potassium, and magnesium, as well as numerous nutrients.

About the Author:
Lisa Shoreland is currently a resident blogger at Go College, where recently she’s been researching grants for social workers as well as grants for teachers. In her spare time, she enjoys creative writing, practicing martial arts, and taking weekend trips.

The microminerals are 17 nutrients that are required by your body in amounts of less than 100 milligrams (mg) per day.  Despite the small serving size, they have numerous health benefits in the body and it is essential that you make them part of your diet.  Today I am here to help you do just that with a detailed list of 10 micromineral food sources.

1) ALMONDS

Almonds are a great, natural snack food which are packed full of nutrients.  They can be eaten on their own, as part of a dried fruit and nut mix or even fried and served with seafood.  Almonds have antioxidant properties and protect your body from oxygen related damage whilst also promoting good heart health and supporting healthy weight loss.  When it comes to microminerals, they are an excellent source of boron (which promotes good bone health), copper (which supports the production of collagen, elastin, haemoglobin, melanin and myelin), manganese (which activates key enzymes in the body), nickel (which supports metabolism) and silicon (which supports healthy growth).

SUMMARY OF THE KEY NUTRIENTS IN 100 GRAMS (g) OF ALMONDS:

2) BEEF FILLET STEAK

Despite many concerns about the health risks of beef, more recent research has suggested it is actually very good for you.  This red meat is extremely versatile and can be eaten with vegetables and gravy, as part of a salad or even added to a casserole, curry or stew.  Beef has many health benefits which include promoting good heart health, supporting proper growth and preventing colon cancer.  On top of this it is rich in the microminerals chromium (which helps to regulate blood glucose, cholesterol and insulin levels), iron (which is key for the formation of haemoglobin), selenium (which supports the immune system and prevents certain types of cancer) and zinc (an antioxidant which protects the body and supports the healing of wounds).

SUMMARY OF THE KEY NUTRIENTS IN 100g OF BEEF FILLET STEAK:

3) BRAZIL NUTS

Brazil nuts are another nutrient packed, natural snack food.  They make an excellent alternative to processed snack foods such as crisps or chocolate.  Brazil nuts have numerous health benefits which include protecting you from cancer, heart disease and oxygen related cellular damage.  They also promote good immune system and thyroid gland health.  In terms of microminerals Brazil nuts are an excellent source of boron, copper, iron and selenium.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF BRAZIL NUTS:

4) CHEESE

Many people view cheese as an unhealthy food due to its high saturated fat content.  However, an increasing body of research is now supporting the health benefits of this food.  Cheese makes a great companion to almost any dish.  It can be used to flavour curries, casseroles, meats, salads and sauces.  Aside from the great taste, cheese can help prevent numerous health conditions (such as breast cancer, colon cancer and osteoporosis) and support healthy growth (through its high levels of calcium and protein).  It is also a fantastic source of the microminerals chromium, lithium (assists in the treatment of mental disorders) and zinc.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF CHEESE:

5) GARLIC

Garlic is one of the healthiest foods around and is versatile enough to complement fish, meat and vegetable dishes.  Just a small amount of garlic can boost your heart health, prevent cancer, reduce inflammation in your body and strengthen your immune system.  It also provides you with high levels of the microminerals germanium (which can prevent many health conditions such as asthma, arthritis, cancer, diabetes, depression, heart disease, high blood pressure and osteoporosis) and manganese.


SUMMARY OF THE KEY NUTRIENTS IN 100g OF GARLIC:

6) LIVER

Liver is one of the most nutritious meats available.  It goes great with vegetables and can also be used to thicken up a curry, casserole or stew.  In terms of health benefits eating liver keeps your heart healthy, promotes energy production, protects against cancer and supports your immune system.  It also supplies your body with high levels of the microminerals chromium, copper, iron, selenium and zinc.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF LIVER:

7) ORANGES

Oranges are a popular fruit, particularly at Christmas time.  They can be eaten on their own as a healthy snack, added to a fruit salad or if you are feeling festive they can be made into a Christingle.  Enjoying an orange a day can provide antioxidant protection to your body, help prevent a variety of health conditions (including arteriosclerosis, cancer and heart disease) and keep your bones and blood healthy.  Oranges are also an excellent source of the microminerals boron and silicon.


SUMMARY OF THE KEY NUTRIENTS IN 100g OF ORANGES:

8) OYSTERS

Oysters are best known for their aphrodisiac properties but they are also a brilliant food for all round good health.  They are normally eaten raw from the shell but can be fried, grilled or even steamed if you want to experiment.  In terms of health benefits oysters can help your wounds heal, strengthen your immune system and support the production of collagen (the main protein in animal connective tissues which helps keep your skin firm).  Oysters are also a brilliant source of the microminerals copper, iodine (which promotes optimal thyroid health), vanadium (which supports proper metabolism and keeps your bones and teeth strong) and zinc.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF OYSTERS:

9) SPINACH

Spinach is a light, nutritious vegetable that you can add to almost any salad or serve boiled as part of a hot dish.  Due to its very high vitamin content, spinach is an extremely healthy food that can protect you from cancer, inflammation, oxygen related damage and also keep your bones healthy.  In addition to this, spinach is rich in the microminerals iron, manganese and vanadium.

SUMMARY OF THE KEY NUTRIENTS IN 100g OF SPINACH:

10) WHOLE GRAIN BREAD

Whole grain bread is the healthier option when it comes to sandwich making.  It has more fibre, more nutrients and more vitamins than white bread which means it promotes good bowel health, energy production, healthy metabolism and much more.  In terms of microminerals whole grain bread is a great source of arsenic (which supports healthy growth), chromium, manganese and silicon.


SUMMARY OF THE KEY NUTRIENTS IN 100g OF WHOLE GRAIN BREAD:

SUMMARY

Whilst the microminerals are only required in extremely small amounts they are still a key part of your diet.  Failure to consume the recommended daily allowance (RDA) for any of the 17 can have a number of negative side effects.  Each of the foods on this list is rich in key microminerals and also a good source of macronutrients, macrominerals and vitamins.  So pick some of your favourite foods from this list and tuck in to them on a regular basis to ensure your body has all the nutrients that it needs to operate.

Sources:
WHFoods

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Want to turn the above foods into tasty recipes?  Then check out Anabolic Cooking.  This excellent cookbook contains over 200 tasty, muscle building recipes.  All the recipes use natural, healthy foods to provide your body with just the right amount of microminerals and other key nutrients:

Edward Stern is a guest blogger for An Apple a Day and a writer on earning your nursing degree online for the Guide to Health Education.

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Fads come and go, and many foods that have been tagged as “superfood” are eventually shown to be less than heroic. However, one superfood that lives up to its billing is salmon. A delicious time-tested favorite of fish lovers, salmon also has amazing health benefits, so much so that the FDA is currently considering allowing genetically modified salmon to hit the market so the price of salmon will go down and more people will able to consume it. Duke professor Martin D. Smith, an environmental economics specialist, thinks the benefits of salmon need to be more widely available: “Lower prices for salmon would have significant public health benefits.”

What is it about this fish that makes public health officials and environmentalists alike agree that it is a superfood and would be a boon to the health of the general public? First off, salmon is low in calories and saturated fat but high in protein. In a society in love with fatty meats, salmon is an excellent alternative. It’s easily digestable and absorbable proteins help repair muscle tissue and build new ones, and do so without containing carcinogenic compounds found in other meats.

Additionally, salmon is high in omega-3 essential fatty acids. These fatty acids are necessary for human health but cannot be created by the human body — they can only be absorbed from foods consumed. Many people take omega-3 and other fish oil supplements to obtain the nutrient, but recent studies have shown that eating salmon twice a week has the same health benefits of swallowing 1-2 fish oil capsules per day.

Why do we need omega-3s? These fatty acids reduce risk of inflammation and promote the maintenance and well-being of the circulatory and immune systems. Salmon contains a particularly beneficial balance of saturated, monounsaturated, and polyunsaturated fats that are not found in very many other places in nature. Omega-3s help reduce cholesterol and blood pressure, promote a healthy metabolism, and help reduce the chances of heart disease by also preventing the hardening of walls of arteries and veins.

Salmon also helps prevent vision loss because omega-3s prevent macular degeneration, dryness and eye fatigue. Eating salmon makes for healthier hair, nails, and skin because it is rich in selenium, iron, calcium, and phosphorus, which are necessary for tissue build-up.

The amino acids found in salmon help improve memory, provide more energy and focus, and make the brain work more efficiently. It also helps prevent damage from ageing, such as memory loss or more serious conditions like dementia and even Alzheimer’s.

On top of all these health benefits, salmon is a sustainable fish, with wild populations thriving in Alaska due to smart planning and tight regulation. Salmon can be eaten relatively guilt-free with regards to the environment, much more so than other fishes and meats.

What can’t salmon do? It seems like nothing. It is good for the heart, eyes, brain, skin, hair, nearly everything. Salmon truly is a superfood, one the FDA wants to see as a bigger part of more Americans’ diets.

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Want some tasty salmon recipes?  Fresh Water Favourites contains over 300 healthy, nutritious and tasty fish recipes.  Some of the highlights include apple maple salmon, italian BBQ salmon and red pepper salmon.  So if you are looking for some unique ways to enjoy this superfood give Fresh Water Favourites a try: