The BEST Pre & Post Workout Snacks and Why!

There is no secret why fitness enthusiasts choose to eat certain foods before and after a workout-they each serve their purposes! What you fuel your body with can really make a greater impact in your health &  fitness goals, even more than you may realize. The goal is also to control your insulin or blood sugar levels to keep your workouts successful! Check out these simple food swaps to beat the muffin top!

Let’s start with pre-workout snacks. You may have heard about the great big debate on whether or not its a good idea to eat before a workout. Here are some of the benefits to having a little pre-workout snack: less fatigue, more energy, and decrease chance your blood sugar will be low enough to make you faint!

Instead of aiming for a full meal right before your workout, try these snacks below. They are designed to give you the energy or carbs you need to make your workout count!

Pre Workout Snacks

• Dried fruits
• Fresh Fruits
• Oatmeal
• Quinoa
• Rice Cakes with Nut Butter
• Banana with Almond Butter
• Smoothie
• Whole grain cereal with a cup of almond milk
• Granola or fruit & nut bar such as KIND or Larabar

Post workout snacks are just as important. After all that work that you have just put your body through, it needs some refueling to recover. Think of your body like a tank filled with gas. That gas or pre-workout snacks fuels you up for that intense workout. After the workout, you feel worn out! Your body is simply low on fuel or gas and needs a snack!

After a workout, your body craves more protein to nourish those muscles that have just been put to work. Protein not only helps the muscles recover, but they encourage and facilitate new muscle growth! You don’t just need protein post-workout though-you also need some carbs for more energy! Here are a few great classic post-workout snacks that have been tried & true.

Post Workout Snacks

• Chocolate Milk
• Boiled Eggs
• Protein Shakes
• Protein Bars
• Cottage Cheese with Berries
• Greek Yogurt with Berries
• Peanut Butter on Wheat Toast
• Hummus with Baby Carrots
• Cheese & Whole Grain Crackers
• Nuts

Next time you fuel up for a workout, think about what you are putting into your body and whether or not it can help or hinder your routine!

http://www.dailyhiit.com/hiit-blog/hiit-diet/healthy-recipes/best-pre-post-workout-snacks/

Amaranth: a Gluten-Free Grain Rich in Protein and Minerals

 Amaranth is a broad-leafed plant that is native to the southern half of North America. It is part of the Amaranthaceae family of flowering plants, which also includes beets, Swiss chard, spinach and quinoa, and is characterized by its rapid growing speed and competitive nature. In fact, amaranth is so aggressive that many American gardeners regard it as nothing more than a noxious weed that does little but threaten the livelihood of other, less invasive plants.


This is unfortunate, since amaranth is actually highly nutritious. The plant’s grain-like seeds were a significant source of essential nutrients for the American Indians, and they remain a popular food in Mexico and South America. This article sheds some light on the health benefits of this somewhat misunderstood plant.

Reasons to love amaranth

Complete protein source — Depending on its quality, amaranth is comprised of between 13 and 19 percent protein, which is more protein per weight than cereals such as rice, sorghum and rye. Significantly, this protein also contains all eight essential amino acids (including lysine, an amino acid missing from most grains), making it an excellent complete protein source for vegetarians and vegans. (1) Though most people are aware that protein aids the growth and repair of cells, it also sends signals around the body, facilitates substance transportation and much more. Without it, we would literally fall apart.

Gluten-free — Like quinoa and buckwheat, amaranth is naturally gluten-free. While individuals with gluten intolerance and celiac disease will appreciate this news the most, growing evidence suggests that gluten could be bad for everyone — even those of us without an overt sensitivity. According to Dr. Alessio Fasano, gluten activates a protein called zonulin that makes up the seal between our intestinal cells, triggering an immune response. (2) Gluten also contains phytic acid, a compound that renders many important minerals, such as magnesium, bio-unavailable. With amaranth, however, we don’t need to worry about these serious issues.

Cardiovascular benefits — Though studies into amaranth are limited, emerging research suggests that it can benefit our cardiovascular system. A study published in Lipids in Health and Disease in January 2007, for instance, found that amaranth oil could benefit patients with coronary heart disease. (3) A more recent study, published in Proteome Science in May 2014, also found that amaranth could potentially treat atherosclerosis, or narrowing of the arteries. (4)

Rich in dietary fiber — According to Self’s “NutritionData,” one cup of cooked amaranth provides us with 5.2 grams of dietary fiber, or 21 percent of our recommended daily allowance (RDA). (5) Most of this fiber is the insoluble kind, which passes through the gastrointestinal tract intact and triggers a laxative effect. However, amaranth also contains a lot of soluble fiber, which attracts water, slows digestion and is known to produce cholesterol-lowering benefits. Consequently, amaranth is suitable for a weight-loss diet.

Dense in minerals — Perhaps amaranth’s greatest attraction is its dense concentration of essential minerals. One cup of cooked amaranth supplies us with 29 percent of our RDA of iron, 40 percent of our RDA of magnesium (in which up to 80 percent of the United States population is estimated to be deficient), 36 percent of our RDA of phosphorus and a whopping 105 percent of our RDA of manganese. Amaranth also contains respectable amounts of calcium, potassium, zinc, copper and selenium. On the negative side, it is lacking in most vitamins except vitamin B6 and folate. (5)

Amaranth is commonly consumed in seed, flour and oil form. Though it is known to be resistant to Monsanto’s glyphosate herbicide, it’s always a good idea to purchase organic amaranth products whenever possible for peace of mind.

Sources:
(1) http://wholegrainscouncil.org
(2) http://primaldocs.com
(3) http://www.ncbi.nlm.nih.gov
(4) http://www.ncbi.nlm.nih.gov
(5) http://nutritiondata.self.com


http://www.naturalcuresnotmedicine.com/amaranth-gluten-free-grain-rich-protein-minerals/

The Raw Food Diet: Trend Worth Trying or Half-Baked Hype?

Advocates of this diet make enticing claims: Look younger! Slim down! Cure your ailments! Here's what you need to know about eating raw.

By Rachel Mount

The way its proponents talk, raw food can sound like a magic potion served in a salad bowl. "When I transitioned to an all-raw lifestyle," says Karyn Calabrese, a restaurateur in Chicago, "I felt like I could walk on water. I didn't just stop aging; I began to feel as if I were actually growing younger." The 64-year-old—who could easily pass for 40—is brimming with energy. It's enough to make you want what she's having, which might be a portobello napoleon with "blue cheese" made from cashews, or an avocado puree with wakame and olives wrapped in nori. 

A raw diet consists of foods (typically produce, grains, seeds, nuts, and beans) that haven't been heated above a certain temperature, usually somewhere between 104 and 118 degrees. Cooking destroys enzymes that raw foodists believe are essential to human health; without those enzymes, the thinking goes, we're not getting the full, life-supporting benefits of our food. 

But this theory overlooks an important fact, says Andrea Giancoli, a spokesperson for the American Dietetic Association. "While it's true that cooking causes enzymes to unravel, the same thing happens to those enzymes as soon as they hit the acidic environment of your stomach." She says raw foodists enjoy so many health perks for a simpler reason: They're eating a lot of plants. Comprehensive lifestyle studies—like the China-Cornell-Oxford Project, which lasted 20 years and followed 6,500 participants—have found that plant-based diets greatly reduce the risk of chronic diseases and conditions. 

Still, says Eat to Live author Joel Fuhrman, MD, a specialist in nutritional medicine, there is some magic in raw fruits and veggies. It's not denatured enzymes that worry Fuhrman so much as the loss of vitamins and minerals that occurs and the carcinogens that are produced at high temperatures. He recommends eating a mix of cooked and uncooked produce, because some nutrients (like lycopene in tomatoes and carotene in carrots) are better absorbed after they've been heated. And when you do cook, opt for stewing or steaming. "As a rule," Fuhrman says, "if you cook things at a lower temperature for less time, you'll be moving in a healthy direction." 

Four years ago, Gena Hamshaw started shifting toward a mostly raw diet. "Not only did I feel better," says the certified clinical nutritionist, who writes a blog called Choosing Raw, "but, more importantly, I fell in love with the delicious taste of fresh food." Her advice is to start by adding simple uncooked dishes to your regular diet, like vegetable sides and blended soups. "Don't agonize over complicated recipes. Just eat a big chopped salad and you're on your way." 

http://www.oprah.com/food/Should-You-Go-on-a-Raw-Food-Diet-Raw-Food-Diet-Benefits

Top 5 Myths About Gluten

Gluten is a protein composite found in wheat and other grains. Gluten gives elasticity
to dough, helping it rise and keep its shape.

In the past few years there has been a surge in gluten-free diets and products that claim giving up the protein can lead to healthier lifestyles. A New York Times article recently cited Mintel, a market research company, noting "sales of gluten-free products were expected to total $10.5 billion last year…[and] estimates the category will produce more than $15 billion in annual sales in 2016." Even the Girl Scouts have jumped on the proverbial bandwagon, introducing a gluten-free chocolate chip shortbread cookie into their lineup. But is gluten truly bad for you or has it gained a big market based on a bad reputation?

FIU News consulted with Student Health Services Registered Dietitian Christine Tellez to debunk the top 5 myths about gluten.

1. Gluten is bad for everyone.

"Gluten is a mixture of two proteins found in foods like cereal grains and wheat products," says Tellez. "Most people probably don't even know when they are eating gluten since adverse reactions generally only affect people who have celiac disease or those with a gluten sensitivity." A doctor can test you for a gluten intolerance through a blood test.

2. Gluten makes you fat.

"Gluten itself cannot make you fat," she says. "Gluten is naturally found in wheat grains, including barley and rye, even beer and soy sauce. Wheat gluten is also added to imitation meats sometimes to improve the texture of the product." Overeating, an unbalanced diet and lack of exercise are still the leading causes of weight gain. In fact, Tellez says gluten-free pastas and breads may actually have more calories and lower fiber, vitamins and minerals than gluten-containing products. "Gluten-free diets really only benefit you if you have a true gluten intolerance or celiac disease."

3. Not eating gluten will improve your skin.

"Most people probably wouldn't notice a difference," says Tellez. "On average, one in 133 people in the U.S. have celiac disease which present severe symptoms, including recurring abdominal pain and bad acne, when consuming gluten." If you want to improve your skin, she says, eat a balanced diet with high fruit and vegetable intake to ensure your body is getting the full spectrum of vitamins and nutrients.

4. Gluten causes allergies.

"Some celebrities have claimed that gluten free diets have improved autism symptoms or autoimmune disorders, but research doesn't support these claims at all," she says. "Gluten isn't like fat. You can't just assume that less is better."

5. Not eating gluten makes you healthier.

"Not eating gluten can actually be bad for you," says Tellez. "Since gluten is present in many of today's staple foods, cutting it out altogether could mean you miss important nutrients." Tellez advises to consult with your doctor if you think you have a gluten intolerance to determine the best course of action.

http://medicalxpress.com/news/2014-06-myths-gluten.html