The-RichFiT-Fridge / 10-foods-to-make-you-healthier

The foods and nutrients found in your refrigerator can have a far greater effect on your health than the prescription pills sitting in your cupboard. In essence, your refrigerator is the local pharmacy right in your own home.   

"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” ~ Thomas Edison

 

The 'RichFiT/Fridge' Menu

Bringing healthy foods into your kitchen is only the first step in making a change. You also need to know how to incorporate those items into your meals. Here are five quick ideas.

Mix 1 cup of cottage cheese with a one-half cup of blueberries and 1 tablespoon of chia seeds.

Crush 2 tablespoons of walnuts into a powder and mix them with 1 teaspoon of olive oil to form a walnut paste. Spread the paste on top of a salmon fillet and bake at 350 degrees Fahrenheit about 10 or 15 minutes until the fish is flaky. Serve this walnut-crushed salmon with 2 cups of steamed broccoli.

Saute 1 cup of kimchee, 2 cups of baby spinach, 2 teaspoons of olive oil and 1 clove of garlic. Serve as the side dish to grilled steak or pork tenderloin.

Scramble two omega-3 eggs, one small handful of baby spinach, 1 ounce of Canadian bacon, and half of a diced onion for a quick and nutrient-packed breakfast.

In a bowl, combine 1 cup of blueberries, 1 cup of raspberries and one-quarter cup of walnuts. Keep in the refrigerator as a healthy snack.

Salmon

Salmon is a potent dietary source of the heart-healthy omega-3 fats EPA and DHA. Despite what you may have heard, farmed salmon actually contains more omega-3 fats than wild salmon. Salmon is also a smart choice of fish because it contains low levels of mercury. EPA and DHA have profound effects on heart health, ranging from decreasing triglyceride levels -- an independent risk factor for cardiovascular disease -- to reducing the risk of sudden death from heart attacks by almost 50 percent. Salmon can be a versatile protein and omega-3 source in your diet. Enjoy smoked salmon as a snack or in an omelet. You might also choose to broil, bake or poach salmon filets for lunch or dinner. And if you're in a pinch, canned or packet salmon is a portable source you can add to salads without needing a refrigerator to keep it fresh.

Chia Seeds

Chia seeds -- yes, from the famous Chia pet -- have emerged as a health-boosting powerhouse. One tablespoon of chia seeds contains five grams of fiber, while you'd need two tablespoons of flaxseed meal to get the same amount of fiber. One tablespoon of chia seeds has approximately 2.4 grams of the plant-based omega-3 fat, alpha-linolenic acid, also found in flaxseed meal. Chia seeds contain chlorogenic acid, an antioxidant that may help improve blood sugar control. You can find chia seeds in the health food section of your local grocery store, usually near the flaxseed. Adding chia seeds to your diet is simple. Mix them into yogurt, add 1 tablespoon to a protein shake or stir them into oatmeal for an extra infusion of fiber and antioxidants.

Blueberries

Blueberries are one of a limited number of fruits with its origins in North America. A berry with a long history, researchers estimate that blueberries have been around for 13,000 years. They were a long-time staple of native American foragers, used for nutritional and medicinal purposes. Blueberries have also been shown to fight America's silent killer, high blood pressure. Eating the equivalent of 2 cups of blueberries each day for eight weeks can lower blood pressure by 6 percent, according to a 2010 study in "The Journal of Nutrition." Blueberries, like raspberries, are just as nutritious fresh as they are frozen. Top a bowl of Greek yogurt with blueberries and raw cashews for a simple, high protein, high antioxidant breakfast, or have a bowl of blueberries after dinner for a naturally sweet dessert.

Raspberries

Blueberries are often touted as the ultimate healthy food, but raspberries contain a nutrient profile that should not be forgotten. One cup of raspberries has more than two times the fiber of one cup of blueberries. Raspberries have an antioxidant capacity -- a rating scientists use to determine the amount of antioxidants in foods -- greater than strawberries, kiwis, broccoli, leeks, apples and tomatoes. Research with black raspberries has shown that raspberries can fight DNA damage and the production of inflammation producing proteins in your body.

Depending on where you live, raspberry season usually lasts from the end of May to August. But you don't have to be limited to eating raspberries only during this time. Frozen raspberries are available year round and contain levels of nutrients comparable to freshly picked raspberries. Raspberries are naturally sweet and are perfect for dessert after dinner, on top of a spinach salad with sliced almonds and grilled steak during lunch, or in a smoothie for breakfast.

Kimchee

Kimchee is a traditional Korean dish consisting of fermented vegetables, mainly cabbage. The fermentation of the cabbage to make kimchee fosters the growth of probiotics such as lactobacilli, the same healthy bacteria found in yogurt. In addition to the probiotics to support healthy digestion, eating kimchee can also aid in weight loss. Researchers from Ajou University School of Medicine found that daily consumption of kimchee improved insulin levels and reduced body fat percentage. You can find kimchee in the Asian section of your local grocery store or you can make your own. Eat kimchee as a side dish or incorporate it into an Asian-inspired stir fry.

Broccoli

Perhaps you remember broccoli as one food that your parents forced you to eat as a child. But your parents were onto something: Broccoli is arguably one of the most nutritious foods you can eat. It is a low-carbohydrate, high-fiber food, making it perfect for weight loss. In addition, broccoli contains two compounds -- indole-3-carbinol and diindolylmethane -- with powerful anti-cancer capabilities, especially effective against breast, prostate and ovarian cancers. Fresh or frozen, raw or cooked -- it doesn't seem to matter how you eat your broccoli. Just eat it.

Spinach

Spinach is your nutrition utility player because of its broad spectrum of nutrients. Spinach contains 18 different vitamins and minerals, ranging from iron to vitamin A. When looking to get more spinach into your diet, purchase triple-washed and bagged baby spinach. Baby spinach has a sweeter taste and is more tender than regular spinach. Spinach is versatile, so don't limit yourself to just salads. Stuff an omelet with wilted spinach and feta cheese for a nutrient-packed breakfast. You can easily increase the number of servings of vegetables in your day by adding a handful of baby spinach to a smoothie. Baby spinach has a mild flavor that blends in well with the berries found in most smoothies.

Cottage Cheese with Live Cultures

Cottage cheese is a cheese curd product that is high in casein, a dairy protein that is absorbed slowly by your body, fueling muscle. In addition to its high levels of casein, cottage cheese contains live cultures, or probiotics, that play both functional and nutritional roles.The live cultures are needed to manufacture cottage cheese.. Nutritionally, probiotics help repopulate your intestinal tract with good bacteria that promotes healthy digestion and may play an important role in the treatment and prevention of colon cancer. While cottage cheese contains only small amounts of lactose, it can still be too much for those with lactose intolerance. For those who face this problem, lactose-free cottage cheese is readily available. You can eat cottage cheese as a stand-alone snack or combined with berries, flaxseed meal and cashews for breakfast or a light lunch.

Walnuts

People have been eating walnuts for thousands of years, with reports of growing walnut trees dating as far back as the Roman empire. Researchers from the University of Oslo in Norway found that walnuts contain more antioxidants than 1,111 other foods tested, second only to blackberries. Antioxidants play an important role in our bodies by fighting molecules called free radicals, which if left to their own devices can accelerate signs of aging and cardiovascular disease. In order to maintain the highest level of freshness, walnuts should be kept in the refrigerator. Walnuts can be added, along with blueberries, to Greek yogurt for a nutritious and fast breakfast. They can be added to a smoothie because they have a neutral flavor and won't settle to the bottom of your blender like almonds.

Omega-3 Eggs

Omega-3 eggs are the nutritionally-upgraded versions of the eggs you usually eat. By feeding chickens omega-3-rich food, the eggs they lay contain more omega-3s. One omega-3 egg can contain 150 milligrams of the omega-3 fat DHA, the long chain omega-3 fat that is essential for optimal brain function. Omega-3 eggs are found next to regular eggs, but look for the omega-3 label. Free-range or cage-free eggs are not necessarily omega-3-enriched eggs. Try scrambling two or three omega-3 eggs with a bit of reduced-fat cheddar cheese, half a diced tomato and one chopped scallion. Serve the egg mixture on a sprouted-grain English muffin for a fast, portable and nutrition-packed breakfast.

Motivation!

Build Muscle and Burn Fat With These 20 super Foods

 1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.



2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

 

3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.

 

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

 

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

 

6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.

 

7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

 

8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.
Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.

 

9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery’s article on Meat.

 

10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, …

 

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.

 

12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.

 

13. Quinoa. South American “king of grains”. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.

 

14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.

 

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

 

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

 

17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

 

18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

 

19. Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

 

20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags. GW-

Rich/Fit....... Clean Eating For Woman, The How's, Why's And What You Need To Know's.

I get a lot of questions from women about “eating clean”, what exactly it means and how they can be sure they are eating clean all the time. So I thought I would give you all an answer with some examples of the types of foods you should be focusing on when you’re trying to “eat clean”.
There are 4 main nutrients that are of interest to us in our diet – proteins, carbs, fats and dietary fiber (which in fact is also a carb). Let’s look at clean foods that provide each one of these nutrients.

Protein

A term we hear a lot with the word protein is “lean” – we like to eat lean proteins. The reason for this is that almost all the protein we get in our diet will usually come from animal-based foods, and any animal-based foods which are high in fat will often, but not always, be high in saturated fat, which is unhealthy. So the more we can avoid animal fats, the more we can avoid saturated fats, so we prefer lean protein foods.

An important exception to this are some varieties of fish, such as salmon. Salmon is a very oily fish, but even though it does contain some saturated fat, it also contains a lot of healthy unsaturated fat, especially Omega-3, which is very beneficial to us. So salmon is an example of a protein food that is not lean, but is still healthy and therefore OK to eat.
The one thing to be aware of though with any high fat foods, even healthy ones, is that they are high in calories so we need to eat them in moderation.
So on a clean-eating diet, some of the best sources of protein are:

• Chicken breast
• Turkey breast
• Lean red meat (top round, top sirloin, round, shank, flank, chuck)
• Lean ground beef
• Kangaroo meat
• Canned salmon and tuna (in spring water, not oil)
• Fresh fish
• Fresh shellfish and seafood
• Egg white
• Non-fat or low-fat cottage cheese
• Milk, egg, or whey-based protein powders
• Soy products and tofu

Carbohydrates

The first rule of carbohydrates is that they should be natural and unprocessed. The exceptions to this are healthy processed foods such as processed wholegrain products and products that are processed to enhance nutrients rather than remove them, for example, wheat bran cereal. The second rule is that they should preferably be low GI.
Your focus should be on complex carbohydrates, with only about one-quarter to one-third of  your carbohydrate intake coming from simple carbohydrates.

Some of the best sources of complex carbohydrates are:

• Sweet potato/yam
• Brown rice
• Potato
• Oats
• Barley
• Buckwheat
• Beans
• Whole grain bread
• Whole grain pasta
• Whole grain cereal

Some of the best sources of natural simple carbohydrates are:

• Apples
• Oranges
• Bananas
• Grapefruit
• Melon
• Strawberries
• Raspberries
• Blackberries
• Blackcurrants
• Cherries
• Peaches
• Pears
• Apricots
• Milk
• Yoghurt
• Low-Fat Cheese

Dietary Fiber

Fiber is very important in our diet because it has many benefits for health and weight loss. Many of the carbohydrate foods listed above are high in fiber, but it’s also important to eat a lot of good vegetables, especially green, leafy ones to get fiber without many associated calories.
Some of the best examples of these are:

• Broccoli                      
• Lettuce
• Green Beans
• Cauliflower
• Asparagus
• Spinach
• Zucchini
• Cucumber
• Celery
• Squash
• Brussels Sprouts
• Cabbage

Fats

For clean eating we need to focus on foods that provide unsaturated fats rather than any other types of fat, because  unsaturated fats are healthy fats. As I mentioned earlier though, all fats should be eaten in moderation because they are all high in calories.

Some of the best sources of healthy fats are:                

• Olive Oil
• Almond Oil
• Flaxseed oil
• Sunflower Oil (High Oleic)
• Hazelnut Oil 78%
• Safflower Oil (High Oleic)
• Macadamia Nuts
• Hazelnuts
• Almonds
• Cashews
• Brazil Nuts
• Peanut Butter
• Walnuts

Three More Rules

1. Eat Clean
2. Supplement right
3. Be consistent and patient, change takes time.

 

 

 3 rules to follow . The first is to have 5 small meals a day rather than the usual 3. This is a big metabolism booster so it’s very important for weight loss especially. Eat balanced meals, in other words, meals that contain protein, carbs, fiber and fats, in sensible proportions. Never eat carbs on their own! Supplement wisely and understand what your taking. Look at the big picture and enjoy this wonderful journey to a new and better you.

So that’s it! If you focus your diet on these foods and manage your portion sizes (your body will tell you as you go whether you’re eating too much or too little) you can’t help but get good results – with exercise too of course!

BCAA Supplementation

BCAA Supplementation

 Few supplements on the market today tout strong backing from scientific research, of which Branch Chained Amino Acids (BCAA's) are one of them. They are immensely popular amongst the fitness community due to their positive effect on muscle building, as well as their use for staving off muscle breakdown while dieting. When utilized correctly in ones diet and supplement regimen, BCAA's can be one of the most integral additions to your proverbial supplement toolbox.

 know your BCAA's

The amino acids Leucine, Isoleucine, and Valine are the family of building blocks that make up Branched-Chain Amino acids. These aminos are in a group known as essential amino acids, which are those that humans need to get from our diet and cannot produce on our own. BCAA's are unique because in free form, like found in Beast BCAA's or Aminolytes, are absorbed right into the bloodstream after digestion unlike intact proteins, which you will learn leads to many of their amazing benefits. Another interesting characteristic is that BCAA's can be metabolized by the muscle, providing immediate energy. Subsequently BCAA's have a strong anti-catabolic effect, in essence staving off muscle breakdown, and also a strong anabolic effect, driving protein synthesis to build muscle.

Some Science

BCAA's are typically found in a 2:1:1 ratio. Research thus far has shown this ratio to be sufficient for performance, protein synthesis, and decreasing protein degradation. Higher ratios of Leucine are theorized to offset the uptake of valine, and Isoleucine, but as for right now that is nothing more than theory. Leucine is the heavy hitter of the bunch, activating key pathways in the body that regulate protein synthesis. Of which Leucine is a key regulator of the Mammalian Target of Rapamycin (mTOR) signaling pathway, which plays a critical role on skeletal muscle Hypertrophy, or the accretion of muscle tissue. Leucine can also help stimulate the Phosphatodyl-Inositol-3-Kinase pathway (PI3K) in addition to, but also independent of insulin, increasing glucose uptake and protein synthesis. Simply put Leucine is a rockstar when it comes to getting your muscle building machinery going, and prevents your body from using your muscle tissue for fuel during exercise or when in caloric deficit.

 Bonus Round

In addition to their muscle saving and building capabilities, BCAA's serve athletes and even liver disease patients in other ways! Research has shown that BCAA's can increase aerobic and anaerobic capacity, increase strength, power, and resistance to fatigue, as well as decrease muscle soreness from intense exercise. All these attributes would prove to be advantageous to almost any athlete. Stepping off the field of play, BCAA's have also been researched in clinically diagnosed liver disease patients. Liver regeneration, detoxification, and correction of plasma amino acid balance, are purported positive indications that BCAA's exhibit when administered to those suffering from liver disease.

When to take them and how much

When it comes to timing there are several windows:
▪ Upon waking
▪ Between meals
▪ Pre-workout
▪ During your workout
▪ Immediately post-workout
▪ Before Bed
That may seem like a lot, but the above list is ideal, not necessarily always practical. Of the list the three most important times would be upon waking, during, and immediately post-workout. Recommendations for dosing will range from as little as 200-300mg of each BCAA to 2-5 or more grams at each serving, with some recommending 20 grams. It seems the lower range dosing offers the least amount to receive any tangible benefit, with increasing efficacy up to 20 grams. My basic recommendation to reap marked benefits would be to supplement 2-5grams at each serving. If you’re carrying a good amount of muscle or are dieting 5-10 grams per serving is a sufficient amount. A single serving of Beast BCAA's provides 2.4 grams of BCAA's in a 2:1:1 ratio, which is perfect for a waking dose, between meals, before bed, and even post-workout. Aminolytes contain 6 grams of BCAA's per serving and also add in electrolytes to improve your performance and extend your time spent in the gym. Coming in a powder form, Aminolytes are a great option in the peri-workout window; pre, during, and post-workout.

Lastly

So there you have it.  If you're looking to take it to the next level by gaining some more lean body mass, or want to keep your hard-earned muscle while acquiring that 6 - pack, BCAA's are the supplement for you. Remember a supplement is just that, a supplement to a good nutrition and exercise plan. Nail those down first then bring it to the next level. Until next time, get Big, be Strong, keep Fit, and stay Healthy!