Say Goodbye to PMS with These Delectable, Nutritious Foods

Just a couple of weeks ago, a girl-friend of mine had a terrible PMS. Moodiness, headaches, bloating – and all the horrible stuff you know about this dreadful bane!

I was very sorry for my friend and wanted to make her feel okay. I decided to buy her some menstrual tampons that I read about at https://topladiessecret.com/. But since I have nothing else to do that day, I decided to cook her appetizing, PMS-busting dish. And guess what? My food actually helped alleviate some of her PMS symptoms.

So, what are some foods that can provide you healthy nutrients that will improve – and prevent – PMS symptoms?

Here are some of Nature’s nutritious treats to help girls conquer their symptoms at the same time satisfy their cravings:

  1. Avocado

Avocado is great for women with muscle cramps, cravings and bloating. Rich in healthy fats, avocado also contains potassium which serves as natural diuretic, flushing out excess body fluids and sodium. Potassium also prevents muscle cramps and can also boost feelings of satiety (so you won’t overeat).

  1. Peanuts/peanut butter

Add a good serving of peanut into your meals or snacks. These nuts contain high levels of magnesium and vitamin B6. Magnesium can help control the brain chemical called serotonin, which helps you feel good and improves mood. As an added benefit, it also reduces bloating.

  1. Oats

Make sure to add oats in your menu if you suffer from painful menstrual cycles. The high magnesium and zinc contents of oats prove to be beneficial in alleviating cramps.

  1. Bananas

Alleviate PMS-induced bloating, cramping and water retention by adding bananas to your diet. Bananas are rich in potassium and vitamin B6 which help treat these common PMS complaints.

  1. Sardines

Sardines are packed with vitamin D and calcium that are known to minimize the chances of experiencing PMS symptoms. They also contain high levels of omega-3 fatty acids that researchers link to alleviating PMS-symptoms such as headaches, bloating, anxiety, lack of concentration, nervousness, depression, and breast tenderness.

  1. Sunflower and pumpkin seeds

Sunflower and pumpkin seeds contain high amounts of zinc, which can treat painful menstrual cycles and bloating. It also contains vitamin E that is thought to help provide cramp relief. Moreover, it can provide loads of vitamin B6, which supports magnesium and zinc absorption, essential for pain relief.

  1. Broccoli

A very nutritious vegetable, broccoli contains a number of minerals that include calcium, magnesium, and potassium, and vitamins A, B6, C, and E. All of these can help alleviate PMS symptoms.

  1. Spinach and kale

Another great source of calcium, these leafy vegetables are also packed with magnesium and vitamins B6 and E, which can help prevent stomach pains and nausea.

  1. Sesame seeds

These tiny seeds contain a calcium, magnesium, and vitamin C that can all help alleviate PMS symptoms. Its high contents of fatty acids also help the stomach muscles relax and reduce cramping.

  1. Low-fat Yogurt

A cupful of low-fat yogurt can be an awesome, high-nutrition snack for women with PMS. Yogurt is an excellent source of calcium. Studies suggest that women who had higher intakes of vitamin D and calcium from calcium-rich dairy products are 40 percent less likely to develop PMS.

10 Nice & Workout Wise Healthy Food Snacks

10 Nice & Workout Wise Healthy Food Snacks

If you currently perform any workout routine or planning for it in the near future, and are looking for advice on healthy dieting that should be a part of it, read on. Following are some great food items that you should opt for:

Note: this list is divided into pre and post workout snacks, 5 for each:

The “Pre” Snacks

Here is a very interesting point that few people are aware of: Your body builds muscle and performs recovery throughout the day, and not just during your gym sessions. Moreover, nature has truly blessed us with an amazingly functioning body. And this is even more evident from the fact that by consuming snacks in a perfectly timed manner, we will give ourselves the fuel we require to recover and to burn fat. Also, by doing so, we can increase our muscle in the best of manners.

By eating pre-workout, it is meant that you consume a snack an hour or thirty minutes before beginning your routine. This depends on your snack’s content and proportion, and that either your stomach is grumbling a lot or not.

So, here are 5 pre-workout items that you should definitely opt for:

tasty looking fruit in a cup1) The Fruit Cup

If you prefer to keep your diet simple, try consuming a good blend of fruits before your routine. You can opt for a cup containing oranges, berries mixed with a touch of banana. But while making the cup, just make sure that you put all the ingredients in fairly equal quantity. Additionally, other fruits may also be added but this must be consumed fresh.

2) The “Dried” Fruit Cup

If you love dry fruits, here is some good news for you: They will surely be of help to you with your workout. On your behalf, you should try a quarter cup of apricots and berries – both dried.

3) Toast and boiled eggs

As per many nutrition experts, eggs are truly a wonderful gift of nature that provides us a whole bunch of energy. So if you are a fan of this food and prefer consuming it on a regular basis, try eating it before your workout. You can go for either a single or 2 eggs (should be hard-boiled) along with a whole-wheat toast.

4) The Energy Bar

While searching for a bar, you will find tons of items throughout the market. On your behalf, you should go for something that features the highest ratio of natural ingredients. Here, many experts suggest that you should look out for the bar’s protein count. But besides this, it will also be wise to have a closer look at its sugar content and make sure it does not resemble any sugar coated candy.

5) Sports drink

That’s right, a good sports drink consumed before the workout is a fine option, and will bring a positive change to your body. But,, keep in mind that you should prefer a drink that features less than ten grams in sugar content. Also, besides keeping an eye on sugar, you must also drink an appropriate quantity of the drink. Here it is generally recommended that you consume 8 ounces a day.

The “Post” Snacks

A lot of visitors to the gym consume a food for fitness after their workout session. This is since it aids them in their building of muscle as well as the restoration of physical energy.

Following are some great snacks that will suit you best after your workout session:

The Monkey Shake

Here is a great shake recipe that will surely make you feel energetic after your hectic workout training session:

Recipe: Mix a single banana (medium sized and sliced) with a tablespoon of your favorite peanut butter and with a single cup of chocolate milk (this should be low in its fat content). Combine it with ice and enjoy.

The Banana-rama

If you enjoy eating bananas and want to make it a part of your dietary routine, this recipe is probably as simple as it can get to give you a quality workout food.

Recipe: Go for a mid-sliced banana with a single cup of milk, but make sure the dairy item is low in fat.

The Protein Bar

If you crave for a quick-to-eat diet that you can buy from a store, go for a well-known protein bar. But while doing so, you need to make sure you check the sugar content of the bar. For starters, it will be best if you opt for an item that features fewer than ten grams in sugar and in between ten to thirty grams in that all-essential protein. Also, try to opt for a bar that features fewer amounts of those contents/ingredients whose names are difficult to spell. And if you are still unsure as to which bar to opt for, feel free to ask any health professional or a gym expert about it. Chances are that you will get more recommendations than your expectations.

Cereal and Milk

Great many health or nutrition experts recommend the consumption of the right cereal to health-conscious individuals. Therefore, if you are opting for a healthy diet yourself, never rule it out from your menu. You can mix a cup of cereal with milk – in which the former should be whole-grain and the later be low-fat – for your dietary consumption. All of this will be simple and also easy to make.

Chocolate Milk

If you prefer consuming extra dosage of protein and carbs then go for chocolate milk. But while doing so, just make sure that the item is low in fat. The market is full of chocolate milk items. Therefore it is a must for you to be very selective and pick the right item.

All in all, with the addition of the right food items in your workout plan – either before performing workout or after it – you will certainly make the most out of your routine. Also, make sure that you avoid eating street food. And if you are still unsure as to which food item to opt for, never hesitate in consulting a professional for advice.

Great Ways To Burn Off Those Calories in the Winter

Great Ways To Burn Off Those Calories in the Winter

If you’re on my page, that probably means that you love food! And if you love food as much as I do, you sometimes probably eat too much of that delicious dessert, or stuff yourself during the holidays. During my long career as a food enthusiast, I have simply had to find ways to keep fit, otherwise I would balloon up!

If you ever find yourself in this situation, especially during the holidays, here are some great ways to get rid of those extra calories through fun and adventurous activities!

  1. Aerobics

One thing to try this winter is aerobics. Although it sounds like an activity only women and old people do, aerobics is actually great for anyone who wants to lose some weight and get in shape. Work those thigh muscles and arms, and keep your heart healthy. Aerobics is perfect for those who want a good ratio of muscle-building exercises and cardio workouts.

  1. Skiing

I really got into skiing last year, and I don’t plan on stopping anytime soon. The fresh air works wonders for your lungs, and it’s an easy way to burn off calories by simply having fun and racing down those slopes. Although skiing is generally thought to be an expensive sport, I was surprised at how cheaply you can buy decent equipment for it. Just look at this site and see for yourself.

  1. Snowboarding

While I went for skiing, my husband thought it would be cooler if he took up snowboarding! When it comes to burning off calories, skiing and snowboarding are basically the same, and you can also get some nice reviews for snowboarding equipment at WinterNinja. I was sceptical at first, but he really did end up losing quite some weight and he had fun doing it. He also gained some impressive muscle strength in his legs.

  1. Cross-country skiing

Cross-country skiing looks like running with skis, and although it doesn’t look demanding, I tried it once and it was absolutely exhausting. I read later that a single hour of this type of skiing costs you approximately 800-1000 calories. And that’s the same as jogging for more than 3 hours! Although I didn’t find it really enticing, I have to admit that the nature you can see while doing it is really amazing and I do understand the allure. It’s definitely worth trying!

  1. Walking

Yes, it can be as simple as walking! It doesn’t matter whether you’re walking through a snowy forest or a city, walking during winter inherently burns off more calories because your body needs more to stay warm. If you just need to lose a few pounds, walking is a great way to go. This activity is also amazing for older people and people who have health problems such as a bad heart of weak knees. Walking is relatively easy and doesn’t put a lot of strain on the body, and it can be really interesting and exciting if you have good company. So put on some decent shoes and get to it!

Useful Tips For Proper Diet Of Boxers

Useful Tips For Proper Diet Of Boxers

Those who practice boxing, or just follow the matches, know that this is a very arduous sport.  Matches can be long and exhausting. Punches draw the last ounce of energy from the body. That is why training is very intensive. Every good boxer takes care about the diet and knows that the food is its fuel. If the fuel is spent too quickly, or if is bad, there is no strength and no winning.

When we talk about boxing, it is important to keep in mind what kind of food should be eaten during the preparations for the match, and what kind after a hard match. What is the food that will provide enough energy for the win? What foods can cause complications? What to eat to get the body recover from a hard workout or match?

Many people think that for boxing it is enough to be a fighter, to know the technique of boxing and get good boxing gloves. Fighting spirit and techniques are acquired at training, which includes conditional training, but also fights with the partner or on the punching bag. For good technique and a good kick, it is important to choose the right boxing gloves. Clearly, you cannot go to the opponent with bare hands. However, what should not be ignored in this whole story, is a proper nutrition of boxers.

Before the match, it is necessary to get enough energy. Given that food provides fuel for our body, it is clear that the choice of food that a boxer needs to eat before a match, should not be underestimated. The biggest mistake that a boxer can do is to eat a serving of fast food before the match. True, it has a lot of calories, but those calories are spent very quickly. In addition, before the match, the boxer should not eat too big food portions. For a good fight, it is necessary to eat food that provides a lot of power long enough. The best choice are several small portions throughout the day. On the menu should be foods that are quickly digested – fruits, grains, light starch foods. Vegetables such as beans and cabbage can cause gasses, and they should be avoided.

After the match, it is necessary to recover the body. The diet should include plenty of proteins and carbohydrates. Proteins are important for the construction and the maintenance of muscle mass.  Carbohydrates restore glycogen levels to normal and prevent energy waste from the muscles. It is wrong to think that, after the match, the body should be rewarded with anything. A good athlete will always take care to choose a healthy source of nutrients. This means, for example, choose a banana, cereals or some other source of carbohydrates instead of chocolate, and get proteins from meat or eggs.

When a match season is over, a healthy diet should be continued. Training is less intense, and the food should be adjusted. It is best to rely on the scheme 20% of proteins, 20% of fats and 60% of healthy carbohydrates.

Boxing is a sport that consumes a lot of energy. For good results, in addition to boxing gloves, it is necessary to put a good diet in the ring

Foods That Help Your Fitness Goals

Foods That Help Your Fitness Goals

Recently I had been called to judge a unique food contest. The contest was sponsored by a fitness club and had the theme of fitness food recipes. The various recipes the contestants came up with were interesting and tasty too. We often tend to prefer the calorie-laden foods because we feel that they taste better. And the calorie restricted foods are often tolerated just because we need them to lose weight and get fit. But even the so called fitness foods can taste delicious, besides giving health benefits. The contest I attended was proof enough. Here are some of the foods that boost your physical activity, help in speedy recovery and build muscle mass.

Endurance food

Studies done on the effect of honey on the body, when taken prior to exercise, reveal that it helped in releasing fuel to the body in a timely manner resulting in a steady level of blood sugar and insulin. The active ingredients present in honey boost speed, power and endurance. When cyclists were given honey before and at an interval of 20 miles all through a race of 40 miles, the honey was able to boost endurance and speed. To increase the benefits, you can add it to an oatmeal snack before your workouts.

Food for stamina

Bright red beetroot has been found to be more potent than caffeine. In fact, it gives more power than any other supplement you can find now. Studies done in UK show that male athletes, who had taken beetroot juice before their cycling could keep up the activity 16% longer. To increase your performance, keep a juicer handy, so you can make fresh beet juice and be at peak performance year round. If you don’t fancy making the juice yourself, there is always bottled beet juice available, which you can drink as such or blend it into one of your pre workout smoothies.

Anti-inflammatory foods

Blueberries have found to have excellent anti-inflammatory properties. Eating blueberries helps to boost the natural immunity cells. When you cannot have the fresh blueberries, you can also try the freeze-dried or dried blueberries. I often add them to my gym bag. I usually workout at the gym in the mornings, but when I cannot make it in the mornings I exercise in the evening too. Though the ride back is difficult during night I manage to reach home safely thanks to the led bar light I purchased at this website. With the light bar, I don’t have any problem with the oncoming lights. This has made nighttime driving a breeze.

Recently I had been called to judge a unique food contest. The contest was sponsored by a fitness club and had the theme of fitness food recipes. The various recipes the contestants came up with were interesting and tasty too. We often tend to prefer the calorie-laden foods because we feel that they taste better. And the calorie restricted foods are often tolerated just because we need them to lose weight and get fit. But even the so called fitness foods can taste delicious, besides giving health benefits. The contest I attended was proof enough. Here are some of the foods that boost your physical activity, help in speedy recovery and build muscle mass.

Endurance food

Studies done on the effect of honey on the body, when taken prior to exercise, reveal that it helped in releasing fuel to the body in a timely manner resulting in a steady level of blood sugar and insulin. The active ingredients present in honey boost speed, power and endurance. When cyclists were given honey before and at an interval of 20 miles all through a race of 40 miles, the honey was able to boost endurance and speed. To increase the benefits, you can add it to an oatmeal snack before your workouts.

Food for stamina

Bright red beetroot has been found to be more potent than caffeine. In fact, it gives more power than any other supplement you can find now. Studies done in UK show that male athletes, who had taken beetroot juice before their cycling could keep up the activity 16% longer. To increase your performance, keep a juicer handy, so you can make fresh beet juice and be at peak performance year round. If you don’t fancy making the juice yourself, there is always bottled beet juice available, which you can drink as such or blend it into one of your pre workout smoothies.

Anti-inflammatory foods

Blueberries have found to have excellent anti-inflammatory properties. Eating blueberries helps to boost the natural immunity cells. When you cannot have the fresh blueberries, you can also try the freeze-dried or dried blueberries. I often add them to my gym bag. I usually workout at the gym in the mornings, but when I cannot make it in the mornings I exercise in the evening too. Though the ride back is difficult during night I manage to reach home safely thanks to the led bar light I purchased at this website. With the light bar, I don’t have any problem with the oncoming lights. This has made nighttime driving a breeze.

Reduce fatigue with protein

Pea protein has been found to be rich in amino acids that reduce fatigue during workouts.  This powder extracted from yellow hued peas has arginine, which has immunity boosting properties. The powder also contains lysine, which enhances calcium absorption and reduces loss of calcium thereby helping in maintaining bone strength.  You can increase the effect of the protein by making a smoothie of almond milk, almond butter, berries, frozen cherries and cinnamon.

Food as you can see serves more purposes than you can ever imagine. By choosing the right foods, you can boost your performance and health greatly.

Pea protein has been found to be rich in amino acids that reduce fatigue during workouts.  This powder extracted from yellow hued peas has arginine, which has immunity boosting properties. The powder also contains lysine, which enhances calcium absorption and reduces loss of calcium thereby helping in maintaining bone strength.  You can increase the effect of the protein by making a smoothie of almond milk, almond butter, berries, frozen cherries and cinnamon.

Food as you can see serves more purposes than you can ever imagine. By choosing the right foods, you can boost your performance and health greatly.

Benefits of Healthy Dieting

Benefits of Healthy Dieting

The food we eat plays a significant role in our lives. Irrespective of whether you are dieting or just looking to live a healthy life and even at times of sickness, food acts as the right medium to solve your problems. When you take up a healthy diet, it provides you plenty of benefits.

Each ingredient in the food we eat helps us to lead a healthy and fit life. Whenever I try some new recipe, I make it a point to look into the nutritive value of each ingredient and the calories it adds. This will help me tone down the unnecessary calories and make the recipe a healthy and nourishing one. Here are some of the important benefits of eating a healthy diet.

Increase productivity

Our brain requires fuel to work efficiently. Recent studies on food habits reveal that you are under a high percent of productivity loss risk, when you eat unhealthy foods. A balanced and healthy diet ensures that your brain gets the fuel it requires, so your productivity is also increased.

Happiness recipe

The foods we eat have a direct impact on our brain cells. Bananas contain about 10 milligrams dopamine, which is a great mood booster. Another mood enhancer is dark chocolate. It contains polyphenol, which boosts serotonin levels. Serotonin is a good antidepressant. So when you are gloomy or had a hard day at work, having a banana milk shake or chocolate would do wonders to your mood.

Chase away stress

Some of the foods we eat can help balance the cortisol levels in our body. Cortisol is the stress hormone. When it is reduced, you feel less stress. Foods rich in vitamin C, magnesium and omega-3 fatty acids help to reduce the cortisol level. When you feel stressed out, the protein in the body is broken down to help you deal with stress. When you eat fish, dairy and other such protein rich foods, the depleted protein will be restored and keep the cortisol levels in control too, making you feel better.

Reduce calorie intake

Healthy eating always stresses on the quality and not the quantity. The less you eat the more you will benefit as long as the food is nutritious. Fresh foods have fewer amounts of fillers with low nutrients, so they get burnt quickly in the body. Moreover, when you reduce the quantity of food you eat, you will save more money.

Help control weight

Making simple healthy choices like replacing vegetables with oily snacks and drinking soda instead of water will help you avoid loading yourself with calories. The money spend on soft drinks per household is estimated to be about $850 in a year, which you can easily save when you switch over to water. This saves money and helps you lose weight too.

While people think that fast food is tastier, when prepared properly, even homemade and healthy foods taste good. So the change towards healthy habits lies in your attitude and the choices you make. With the right healthy habits, you can get fit, reduce disease risk and lead a happy life.

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