It might be small, but it can pack a punch!
What is low in carbohydrates, mighty in Omega-3 fatty acids, fiber and antioxidants? Flax seed is its name! Right off the bat a few traits flax-seed do have is it encourages healthy digestive function, to boost cardiovascular performance and to help discourage the growth of cancerous tumors
If there’s one tough thing to do in this world it’s finding another food higher in fiber. Flax seed is very high and is so high it’s recommended to take it in small doses to start and add more as time goes on. Fiber is such an important source because it stabilizes blood sugar and promotes healthy function in the intestines. Flax seed is also an abundant source of essential vitamins and minerals like magnesium, folic acid, potassium, protein, calcium and iron. Let’s not forget about Omega-3. Flax seed has an important Omega-3 fatty acid called alpha-linolenic acid, which is better known as lignans. The lignans found in flax-seed act as antioxidants which may help protect your cells from cancer-causing free radicals.
What have you learned today? Well, while not over doing the flax-seed, it is extremely healthy for you mind and body. Here’s an important tip, not too much or it can disrupt the absorption of any supplements you now take. Just the right amount of flax-seed is perfect to help your body function a little better!
Please feel free to add any comments below!
We have another protein packed treat for you, Greek yogurt! It’s one of the most delicious foods out there. Not only is it creamy and smooth, but unlike traditional yogurt it is so thick it can seem like you can cut with a knife. Although, with obesity becoming more of an issue is today’s world, it is important to understand that foods should not only be chosen because of the taste, but also because they can improve our health. A basic understanding of the nutritional value in Greek yogurt will help you realize the importance of a balanced diet.
Just one serving alone of Plain fat-free provides 80-100 calories, 15-18grams of protein, 6 or so grams of carbohydrates, zero g’s of fat and about 70 mg of sodium. Not Bad! With all that said, the surprise was the amount of protein in each serving. I’ve known about Greek Yogurt for a while but it seemed like the amount of protein was a myth because there’s so much of it.
Next time you’re at the store grab a few cartons of Greek yogurt, or if you like me, you’ll like buying in bulk. There are some larger containers of Greek yogurt as well, that way can get more bang for your buck too!
If you like Greek Yogurt like I do, comment below and tell me about it!
Steak: Your Muscles best friend.
Why is it though? Well, steak not only tastes great but has all the necessary protein your body needs. We all know that proteins are the building blocks of muscle, but what are the building blocks of protein? The answer: Amino Acids. Steak is one of the only foods out there with ALL 22 different Amino Acids, which is crucial for the building & recovery of muscle. So, next time you want to a protein meal after your workout, you can never go wrong with steak!
Below are some nutritional facts for a 1oz piece of Steak:
Amount per serving
- 71 Calories
- 7.74g of Protein
- 4.26g of Fat
Comment Below & tell me what your favorite piece of Steak is!
The Hidden Secret: Kale.
Kale is a beautiful green vegetable that most health nuts don’t know about. It’s vibrant color and salad like texture are more than meets the eye. When it comes down to it, what’s inside kale will surprise you the most. According to the USDA, an estimated 67,000 acres of kale are grown annually. Although grown so much, kale’s used mostly as a decorative garnish on restaurant salad bars or as livestock feed.
Vitamins & Nutrients:
Each 1/2 cup of cooked kale has a remarkable 180 percent of your recommended daily value of vitamin A and 45 percent of vitamin C. Great tip for more nutritious & the best tasting kale, choose small bunches with dark green leaves that are richly colored, clean and not dry. Furthermore, minerals include 296 mg of potassium, 94 mg of calcium, 23 mg of magnesium, and 0.54 mg of manganese.
Kale, hands down, has the best nutritional value when it comes to a leafy vegetable. Next time you’re at the super market and looking for a bag a salad, think again and turn to the kale section. Just a small amount of this amazing colorful leaf will pack a nutritional punch that will sure sooth your taste buds!
Let me know how you like it!
Blueberries: Treat yourself!
If your like me, you like exactly 3 things: Breakfast, exercise and blueberries! Blueberries are so good for you they should be in everybody’s daily diet. Blueberries are so rich in flavor and vitamins, it’s hard to even wonder why they wouldn’t be in anybody’s diet. Blueberries pack low-fat nutrition, including dietary fiber, Vitamin C and antioxidants. They are contain essential nutrients that might cut the risk of stroke, cancer and heart disease.
Vitamins & More:
Blueberries contain a vast array of vitamins and antioxidants needed for your body. Containing 16 mg’s of vitamin C; 3 percent of the daily value of vitamin A; and 1 mg of vitamin E. In addition to being a powerful antioxidant, vitamin C is needed for healthy blood vessels and the production of neurotransmitters. Vitamins C and E might lower your risk of some cancers, while vitamin A is essential for healthy vision. Blueberries also delivers energy, providing B-vitamins, with thiamine, riboflavin and vitamin B-6, as well as of folate and niacin. Finally, you’ll get 24 percent of the recommended daily value of vitamin K, which you need for bone mineralization and blood to clot.
Though blueberries aren’t essential for your body to function, they do give health benefits. Blueberries contain lutein and zeaxanthin, which are the only antioxidants in your eye’s retina and natural lens. It’s also containing flavonoids and resveratrol, which are the same pigments found in grapes and red wine. These antioxidants are believed to lower the risk of heart disease, decrease chronic inflammation and as well as to slow the growth of cancer.
There are people out there like me that spend half their lives exercising and feeling the best that we can, so why not kick back 3/4 cup of blueberries and call it a day. The vitamins and antioxidants alone should give you the same feeling you get right after you leave the gym!
Tell me if blueberries are part of your daily diet in the comment section below!
Why is the Push-up so popular?
Drop down and give me 10!! This was my first exercise many years ago and to this day it’s still my favorite. What makes the Push-up so popular is that you can bypass the need for any equipment by using your own body mass as resistance. Push-ups can help build strength, endurance and cardiovascular fitness, creating a perfect addition to your workout. An exercise that includes all of these benefits is something I call a Total Exercise. Total Exercises will help shed more calories and fat than any other. There’s many variations of Push-ups including: incline, decline and normal. Each variation effects a different part of the target muscles to get a superior workout.
How I incorporate Push-ups
I keep Push-ups in my routine daily. I normally do 4 sets of Push-ups until failure when I wake up in the morning as well as a final set at the gym after I work out.
Fyi, my max is 55 in a row! What’s yours?
We all know Fish is packed with Protein, but there’s a abundant amount of vitamins and other nutrient content that comes along with it. The nutritional value of tuna differs by the type of fish. I’m not going to bore you with all the different types of tuna out there but there is about 9 different species of Tuna. All worth trying!
Protein & Vitamins:
Two of my favorite (which are lowest in calories) tuna are the Yellowfin & Skipjack. Both of these types contain about 110 calories in a 3oz serving, packed with about 25g of muscle building protein. Can’t go wrong with that! Vitamins are also crucial to the muscle building process and Tuna contains plenty. Tuna contains choline, Vitamin A, vitamin B12 and small amounts of riboflavin, thiamin and Vitamin B6.
My take on Tuna is simple, eat plenty of it! The low calorie, protein back food is perfect for a morning or post workout meal. The Vitamins in Tuna help with the muscle building process as well. The human bodies’ metabolism is in full gear for about 3 hours after your workout and descends from there. This time period is the best time to feed your muscles with some Tuna packed Protein!
I like my Tuna with a little low fat mayonnaise.