Choose Natural and Organic to Fuel up Your Workout

The importance of eating a balanced diet and getting regular exercise have been promoted to the general public for some time now. Consumers seem to be getting the message and are hitting the gym in record numbers. But the health benefits of daily exercise may be hampered by the fact that most consumers’ balanced diets don’t actually include very much real food.

As crazy as that sounds, it’s true. Mechanized farming and genetic modification have actually reduced the overall quality and antioxidant value in many of the fresh fruits and vegetables we consumer. But what’s even worse is that many time-strapped consumers turn to prepackaged, processed foods and drive-thru restaurants for a majority of their meals. This is not real food.

What’s the difference?

Conventionally grown fruits, vegetables and grains are typically genetically modified and use dangerous toxins such as chemical fertilizers and pesticides, and traditionally produced meats and seafood often contain added growth hormones and antibiotics. Consuming such toxins is something everyone should avoid, not just athletes and gym goers.

In addition, processed foods tend to be high in sugar, salt and unhealthy fats, which have been linked to increases in obesity, various diseases and chronic ailments.

However, real foods, such as organic fruits, vegetables and grains, grass-fed meats and wild-caught seafood do not contain any of these toxins, and in some instances may have higher nutritional or antioxidant values.

Why we need real food

Food fuels our bodies, and while the quality of foods we choose is important for everyone, it’s especially important for athletes and exercise enthusiasts who need to replace vital nutrients and energy expended during a workout.

In addition, consuming high levels of antioxidants has been shown to decrease the risk of certain diseases.

What you can do

Increasing your daily intake of real foods isn’t all that difficult. A good place to start is by choosing organic fruits and vegetables. While organic produce can be a little more expensive, it’s easy to mitigate the higher costs by buying what’s in season in your area instead of paying extra for out-of-season produce that had to be transported.

Another good idea is to avoid processed foods whenever possible. While this may mean a bit more meal planning and cooking at home, you’ll likely see an increase in your energy level, which will make it well worth it.

Lastly, try to stay away from foods that are high in unhealthy fats, salt and sugar. This is a tough one for most people, as it usually means avoiding fast food altogether, but you’ll see big improvements on the scale if you’ve been working out in an attempt to lose weight.

For more articles go to

Prepare to Eat More Fruits and Vegetables

We hear it all the time. Everyone should eat more fruits and vegetables. In fact, the Center for Disease Control suggests that eating a sufficient amount of fruits and vegetables could lower the risk of certain diseases. So why is it that we often reach for a sugary snack or other high-calorie foods when we’re in a hurry and hunger strikes?

More often than not, it comes down to convenience. You try to eat healthy, but when you’re crunched for time it just seems easier to grab a granola bar (which are often high in fat and sugar) or rip open a bag of chips.

Busy shouldn’t mean unhealthy

It doesn’t help that today’s food manufacturers are well-aware of our busy lifestyles. They cash in on our need for eating on the go by selling bite-sized snack foods in individual-serving sized packages. While this sounds great, it makes us far more likely to keep a few packs of high-sodium cheese crackers or miniature sandwich cookies in our gym bags, instead of a banana or an apple.

While there are some companies that offer pre-cut fruits or veggies, they are often much more expensive than buying the whole fruit and may even contain preservatives to keep them fresher longer.

Fortunately, with a little preparation, eating more fruits and vegetables isn’t that difficult, and it can even be less costly than some of those pre-packaged snacks.

A better plan

The key is to plan ahead. Yes, you will need to spend a little time in the kitchen, but it is well worth the effort and will quickly become part of your regular routine.

Start by heading to the produce section of your favorite grocery store or a nearby farmers’ market. Take a look around to see what types of fruits and vegetables they offer, and be sure to look for any special sales they may be having. Buying featured sale items or produce that’s in season is a great way to keep your costs down and will also help you add variety to your diet, as the sale items are likely to change each week.

Another way to keep costs down is to only buy as much as you think you will eat within a few days to a week. Because fresh produce doesn’t contain any preservatives, it doesn’t have as long of a shelf life as most pre-packaged snacks.

Take stock to avoid waste

Once you get your items home, take a quick inventory of your purchase and make a plan for how/when you’ll be eating each item. If you just throw everything in the fridge, it’s almost a guarantee that you’ll be throwing it all in the garbage next week. But don’t worry, putting a plan together is simple.

For breakfast, fresh blueberries can be used for your morning cereal without much prep work at all. Just wash and store them in the fridge and grab a handful each morning.

For lunch, instead of having those single-serve bags of chips with your sandwich, cut green peppers into wedges or slice carrots into sticks and pack them in sandwich bags. They’ll stay fresh in the fridge for the work week, so you can just grab a bag or two when you pack your lunch.

For dinner or an evening snack, slice a pineapple into cubes and store it in a container in the fridge. They’ll go great with your favorite rice dish, or put some on a skewer if you’ll be firing up the grill. They also make a great evening snack when you feel like something sweet but want to keep it healthy.

For more articles go to

Don’t Give in to Those Cravings

It happens to the best of us. No matter how healthy you eat or how much you exercise, every now and then you get hit with an insatiable craving for something you know you’ll regret eating. Whether it’s a cheesy pizza with all the toppings or triple fudge sundae, there are a few things that can help you fend off the temptation.

Walk it off

Of course, regular aerobic exercise can boost your metabolism, which is good for burning calories. But the next time you’re craving a less-than-nutritious treat, try taking a quick walk. Not only will it take your mind off of eating, you’ll feel invigorated afterwards. If you’re at work, try a fast loop around the parking lot-you’ll likely be more productive when you return to your desk.

Drink up

Staying hydrated is an important part of any weight loss program. But if you’re not get enough water, you can feel tired or sluggish. Making sure you have access to water throughout the day is a great way keep from reaching for a quick boost from an unhealthy snack. However, if you’re one of those people who just aren’t fond of water, try adding a few mint leaves or a slice of lemon to liven it up without adding calories.

Sleep matters

Just like when you’re dehydrated, if you’re not getting enough regular sleep you will likely feel tired and sluggish. If taking a nap during the day isn’t an option-which it isn’t for most-try working on getting to bed earlier and getting a full night’s sleep on a regular basis.

Keep healthy snacks on hand

So you’re well-hydrated and getting plenty of sleep-maybe you are just hungry. When hunger hits, if you’re not prepared with a healthy option on hand, you’re much more likely to head for the junk food. Keep cut fruits and vegetables ready to go, as these are high in fiber and will take longer to digest than sugary cookies or high-sodium pretzels.


Being under a lot of stress can also make you vulnerable to cravings. While exercise is one of the best ways to de-stress, if time is limited, even a few stretches can help. In addition, just taking a break from whatever you’re doing can make a big difference. Try gazing out of a window for a minute or two, flipping through a magazine you’ve been meaning to read, or calling a friend to catch up.

Give in?

As strange as it sounds, sometimes just having a small taste of whatever you’re craving will make it go away. The important thing here is to have a healthy snack as well. That will take care of the hunger and keep you from over doing it. But if you don’t think you have enough willpower for this one, it might be best to stick with some of the other options.

Whichever method you choose, the important thing is to stay aware of what your body is telling you and eliminate any outside factors that could be causing your cravings. Even if you slip up now and then, at least you’ll have an action plan to get you back on track.

For more articles go to

Protect your eyesight with proper dieting

When you think about the most precious thing you have, your first answer is most likely to say that it’s your health and this would be a good answer to give, but out of all the senses and out of all the things that our body can do, most people will probably say that their eyesight is the most valuable ability they have.

To say this, is quite natural because our eyes allow us to interact with the world in ways that would never be possible without them. If we had no ability to see, we would not be able to appreciate the many wonders that nature has to offer, but being completely blind is usually not something that most people will ever have to worry about. This does not mean that some serious visual conditions are not a possibility and we have to be very careful by taking proper care of our eyes to avoid this.

In this article we are going to give you some important tips on how you can improve your diet in order to protect your eyesight and provide your eyes with the right kind of nutrition to avoid any serious issue in the future.

There are recent studies that have shown how a diet that is rich on dark leafy greens, can be extremely beneficial for the general health of your eyes. Vegetables that have plenty of carotenoids are the most useful for this purpose. Lutein and zeaxanthin are both going to help absorb photon energy and they will help fight free radicals that damage your eyes day by day. Taking 10 mg per day of lutein and at least 2mg of zeaxanthin will be an ideal daily amount.

The following is a list of foods that are lutein-rich:

  • Kale
  • Spinach
  • Green peas
  • Corn
  • Broccoli
  • Papaya
  • Eggs
  • Orange

We suggest a diet that has plenty of vegetables in general and foods with great astaxanthin content such as Salmon. Another benefit of Salmon is that it provides a very good source of Omega-3 fats and this is extremely helpful to avoid advanced macular degeneration. This is the main reason why we suggest you try to eat as healthy as possible all the time.

Junk food ruins your gains
If you eat junk food during the day and you eat vegetables at night, you will not be getting the full benefits of your heathy food consumption. The reason for this is that your body will be too busy trying to get rid of the artificial foods that you have ingested and many of the nutrients that came in the vegetables and lean meat are not going to be absorbed properly.

If you want to take advantage of a healthy diet, you need to keep it as clean as possible. Eating a healthy meal followed by junk food, is like people who order a pizza with a glass of water instead of a soft drink. The point is that healthy dieting should be frequent and junk food should be very sporadic in your life.


Very few things are as precious to us as our eyesight and we need to learn to eat foods that will benefit this precios sense and keep it strong. Most people have no idea of the many benefits and the large number of ailments that can be avoided when they decide to start a healthy diet. You are the only one who has the power of making that positive change in your life and we suggest that you start today in order to enjoy a good quality of life tomorrow.

For more articles go to

Eliminate soft drinks and processed foods from your diet to improve your heath

It’s funny how we live in a society that condemns the use of certain illegal drugs, but people seem to glorify the consumption of junk food and soft drinks. Fast food chains are popular and they make billions each year. This is something that is causing obesity and a large number of serious illnesses that lead to death.

There is no question that we are living in a very hectic world now and it can be easier for anyone to purchase fast food than cook a meal. It just seems like we don’t even have the time to prepare a nice healthy dish anymore and this is the reason why the consumption of junk food has become so common.

You need to take the time to analyze your situation and consider how dangerous it can be for you to continue to neglect your dietary habits. Would you rather invest an extra half hour a day preparing a heathy meal, or end up suffering from a serious disease down the line?

A disease that will force you to start taking all kinds of expensive medicine just to survive. Do you really think that the sacrifice of cutting back on junk food is not worth your time? Think again, because your life might depend on it.

If you feel like it will be hard for you to eliminate junk food completely, you should at least come up with a nutritional plan that will allow you to cut back on the processed food significantly. If you have no time to prepare good meals, at least start to look for healthier options to eat in your area. Replace the pizza and hamburgers with some healthier choices, like turkey sandwiches and tuna salads. They might be a bit more expensive, but this is an investment worth making and there are plenty of restaurants that provide that kind of service.

People don’t even realize how much they damage their bodies with products that are very high on sugars. A 20 ounce bottle of soft drink can contain up to 69 grams of sugar and that is terrible for the body. You are always going to exceed the amount of sugar consumption you need, as long as you continue to drink these kind of beverages on a daily basis.

Also remember that all those products that claim to help you with your dieting, are actually going to be doing more harm than good. All the artificial sweeteners are just as damaging and they can lead to cardiovascular disease and diabetes. This is the reason why we strongly recommend that you avoid those products completely. They are worthless when it comes to helping you lose weight and they are not a healthy replacement in any way.

There is a collapse happening in the processed food industry. It’s not happening fast, but people are waking up to the truth about the terrible effects that this kind of food has on their health. Maybe twenty to thirty years from now, there will be a law that will consider junk food to be too hazardous for consumption and this is going to change the way in which we eat forever, but until then, it’s up to you to make that change and save your own life.

Some people might think that this is an exaggeration, but processed foods and junk food in general are killing you. It might take one or two decades, but if you consume a lot of processed foods, you will suffer serious health consequences at some point and they will closely related to your diet.

For more articles go to

Greens Are Good

Eating well is key to a healthy lifestyle. Adding greens to your diet can help you pack some powerhouse nutrients into your meals. Leafy greens like kale, collard greens, chard, bok choy, arugula, and spinach just to name a few, are great greens to introduce to your daily diet. Green vegetables are loaded with protein and contain a ton of micronutrients, including folate, carotenoids, such as lutein and zeazanthin (promoting healthy vision), calcium, and omega-3 fatty acids. These leafy greens have the potential of warding off many types of cancers and are very good for your heart health.

Eating a huge salad everyday does not sound like a fun way to get greens into your diet. There are many ways to include these important greens in your meals, without having to endure a large salad every day. Try some of these tips to enjoy the nutrients of green vegetables in your every day.

This is an easy way to include leafy greens into your dishes. Simply lightly steam the green you’re using then puree it with a bit of stock water until it is smooth. Once it is smooth, simply add it to the recipe. At this point, you can also freeze some in ice cube trays to use in recipes down the road. Add the leafy green puree to your soup, chili, pasta sauces, stew or even scrambled eggs.

Another easy way to get a serving of greens into your diet is to drink it. Just toss a few fresh leaves of silverbeet or arugula into your juicer.

Mix in some greens with your fruit smoothie. Adding some leafy greens with the blended fruit will give you the nutrients you need in a delicious morning drink.

Steaming is a great way to get greens from counter to table with little time required. Don’t overcook them or most of the nutrients disappear into the water below. When they are done, top them with a bit of garlicky olive oil and sea salt.

Toss the greens into a hot pan with a drizzle of olive oil and some additional spices or ingredients. Saute the greens and add to your dish. If greens are tough, like kale, you may have to steam them a bit before transferring them to the pan.

By using these tips to add greens into your daily routine, you’ll end up flooding your body with the beneficial disease fighting nutrients, sometimes without even knowing you’re eating them.

For more articles go to