High Protein Foods to Eat — powered by ehow
Archive for January, 2012
High Protein Foods to Eat — powered by ehow
When we talk about getting “rusty” at certain tasks, we may not be far off. Oxidation is the process that causes metal to rust and it can also damage our brain cells. This type of stress plays a part in many diseases associated with aging from Dementia and Alzheimer’s to Parkinson’s.
There are several types of Fruits that you can eat that will not only keep you healthy, but help fight this oxidation process.
Getting the beneficial anti-oxidative compounds like vitamins C, E, beta-carotene and other nutrients may help prevent, or at least curtail, the damage caused by Oxidation Stress. Need more reasons to eat fruit? Research has shown that the beneficial chemicals found in raspberries, strawberries and blueberries are also found right in the hippo-campus, the brain’s memory control center. Eating more fruit can help you improve your memory!
Strawberries also help fight against aging and potentially against cancer as well and blueberries help protect your heart.
Cherries help to calm your nervous system and act as natures little anti-inflammatory pills. They contain Cox 2 inhibitors similar to those found in pain medications such as Vioxx and Celebrex, and they also contain compounds called polyphenols that help keep platelets in the blood from clumping together. This is so they don’t produce undesirable side effects— like heart attacks and strokes—which are risks associated with manufactured drugs.
That old saying that you Grandma used to say about “an apple a day keeps the Doctor away” was actually spot on. It turns out that Apples contain a group of chemicals that could potentially protect the brain from the types of damage that triggers Alzheimers and Parkinsons.
Apples also contain other chemicals like phenolic acids and different flavonoids that protect the apple itself against damage by bacteria, viruses and fungi. If these natural chemicals are able to protect the apple, then imagine what they can do for us. Several studies have suggested that eating apples may not only help reduce the risk of cancer, but diminish the risk of neurodegenerative disorders, too.
A peach is extremely rich in vitamin A and potassium, fluoride and iron, making them rank very high in nutritional value and good for the overall health of an individual. Peaches help make the skin healthy and also add color to the complexion. Being rich in Vitamin A, peaches may also help prevent cancer in organs and glands with epithelial tissue.
Peaches also are comprised of more than 80 percent water and are a good source of dietary fiber, making them good for those trying to lose weight. Consumption of peaches, on a regular basis, can keep your bowel movements regular and even prevent straining. Peaches also have a small laxative effect and a powerful diuretic effect and have been recommended to people suffering from rheumatism and gout. Peach flowers have sedative proprieties and are good for children who are restless, especially when boiled in water with sugar and honey.
There are several more types of fruits that you should be eating that are not only just very good for you to eat, but also help protect your body. Check back to see which fruit it is that can help relax your blood vessels and fight arthritis.
The brain accounts for 2 percent of our body weight and consumes approximately 20 percent of our daily calorie intake. It’s common to resolve to lose weight, but any sane person dreads how dieting dulls your mind. In fact, many studies have shown that counting calories, carbs or fat grams, is distracting — to the point that it taxes short-term memory. But how we eat can affect our minds at more fundamental levels, too.
Your brain likes to eat and it likes powerful fuel like quality fats, antioxidants, and small steady amounts of the best carbs.
Are you on a deadline? Then you should avoid drinking soda, vending machine snacks and tempting Starbucks pastries and go for one of these powerful brain boosters instead. The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber.
Give your brain a much needed kick start by eating the following foods on a daily or even weekly basis:
Green Leafy Vegetables
There are also foods that drain your brain like alcohol, corn syrup, sugar, nicotine and meals heavy in high carbohydrates
Like we said before the brain is a hungry organ and its cells require two times the amount of energy than that of other cells in the body. To work well and efficiently throughout the day, this energy level must be kept high enough so not to cause mental stress and exhaustion.
Did you know that if you don’t eat breakfast you actually slow down your metabolism? You do. You actually send your body into “hoard mode.” It thinks it’s starving because you’re going such a long period of time– frequently 8 to 10 hours or more– without food. Studies show that people who regularly eat a healthy breakfast within two hours of rising are more likely to control their weight.
Your dinner meal should be your lightest meal, and some experts are recommending that you not eat anything after 8 p.m. By doing this it allows your body to burn and process the food that you have consumed and you end up burning more calories per hour this way as well.
Water, water and more water. You’ve heard it before, but you need to make sure that you drink those eight 8-ounce glasses of water every single day. Your metabolism needs water to work correctly.
Another thing you can to do to help maintain an active, healthy metabolism is to eat every four to five hours. Our bodies work hard to digest and absorb the foods we eat, and your metabolism revs up in response. This is called the thermic effect of food. Take full advantage of this and make sure to schedule meals and snacks every four to five hours.
Eating protein with every meal is another way you can boost and maintain a healthy metabolism. Eating enough protein gives your body a bigger metabolic boost than eating things like carbohydrates or fats. Plus, getting enough protein will ensure you’ll maintain and build muscle mass. (Remember, the more muscle mass you have, the greater your metabolic rate). Make sure to incorporate lean protein into most every meal. Best protein sources: fish, chicken breast, turkey breast, lean red meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans, and lentils.
Here are some other foods that you can eat that will help increase your metabolism:
Curry: increases the amount of calories your body burns and speeds up your metabolism.
Cinnamon: A little bit of cinnamon can go a long way. Add some zing to your daily cup of tea with this tasty spice to help your body metabolize sugars more effectively and maintain steadier blood sugar levels. Cinnamon can also help lower your cholesterol.
Oatmeal: Because your body takes a long time to break down the fat-soluble fiber in oatmeal, this healthy food lowers your body’s insulin level and speeds up your metabolism as a result.
Soy Milk: Fortified soy milk is loaded with calcium, which helps boost your metabolism. Just stay away from the sweetened varieties.
Apples: this low-calorie snack is high in fiber, which your body must burn calories to break down. Plus, since apples help you stay full for longer, you’ll eat less.
Spinach: Popeye was right about one thing: spinach can help make you strong and healthy. In addition to speeding up your metabolism, it’s a great source of antioxidants, magnesium, potassium, iron and vitamin C.
Beans: Low in fat and packed with protein, beans keep you full for long durations, and your body must burn extra calories in order to process this fiber-rich food.
Almonds: Almonds’ essential fatty acids help raise your body’s metabolism. Just don’t overdo it because they’re also very high in calories.
Coffee: Coffee does have caffeine, which happens to also give you a boost. Just make sure that you don’t exceed two – three cups a day because the side effects could be brutal– like irritability and the jitters.
Grapefruit: is a diet super fruit and lowers the insulin levels in your body that trigger your system to store fat. Plus, it is rich in fiber and your body must burn extra calories in order to break it down.
When you are selecting which foods that speed up your metabolism to implement into your diet it is vital to make sure that you choose healthy foods such as the ones listed above. Make sure you have ample fiber in your diet and to also cut down on foods that are high in or even moderately high in sugar. You should also reduce your tobacco intake if you are a smoker and alcohol if you like to drink because that will help give your metabolism the much needed boost you are looking for.
There really are no short-cuts to losing weight, however, there are a few things you can do to boost your metabolism. Besides exercising regularly and getting plenty of sleep — which are two of the best things you can do– there are also plenty of foods that speed metabolism. Adding them to your diet may give you the extra edge to lose more weight. Think of these foods as support mechanisms on your path towards fat loss, as any diet that keeps the pounds off requires sustained effort and exercise.
Yogurt: As far as superfoods go Yogurt is a key player. It includes calcium, protein and a ton of other nutrients as well as good bacteria and probiotics for you digestive tract. Low-fat yogurt has a rich source of calcium that is weight-loss friendly. It provides about 450 mg per 8-ounce serving, as well as 12 grams of protein.
Green Tea: Studies have shown that green tea can boost metabolism as well as helping with weight loss. It has also been reported to contain anti-cancer properties, help prevent heart disease and have mood enhancing properties.
Turkey: It’s not just for Thanksgiving and Christmas anymore! Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams protein.
Jalapenos: These hot babies can not only speed up your metabolism, but they can boost it as well. Here’s why: There is a chemical found in jalapeno and cayenne peppers called Capsaici that temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories. All that hot salsa really does a body good.
Broccoli: Study after study links calcium with weight loss. Broccoli is high not only in calcium, but it is also loaded with vitamin C– which boosts your calcium absorption. It also has plenty of vitamin A, folate and fiber. This superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease. And, the best news? It has just 20 calories per cup.
Metabolism is how your body converts calories you consume into energy. People often believe that a slim person’s metabolism is high and an overweight person’s metabolism is low, but this usually is not the case. Metabolism alone does not determine your weight. Rather, weight is dependent on the balance of calories consumed versus the calories burned. If you eat more calories than you need — you will gain weight. If you eat fewer calories than you need — you will lose weight. Metabolism is merely your body’s engine that burns calories and regulates your caloric needs.
Check back on Wednesday when we will share with you more foods that you can eat that will help boost your metabolism.
Today we are sharing a video from Wellness Works. If you are a diet soda drinker, please set down your 44oz refill and listen up!
- Positive Thoughts: It’s true what your Grandma told you– “If you think you can, You Can. If you think you can’t, you won’t.” You become what you think and if your thoughts are focused — for the first week of your new goals — on positive and inspiring ones your chances of achieving your goals increase by 50%. Put post-it notes up all over the house saying “I’m powerful and I WILL achieve my goals.”
- Live in Reality: Don’t put the cart before the horse. In other words: If your end goal is to “be in shape” don’t try to run a marathon before you can walk a mile. Once you have your end goal in mind, you need to set smaller goals that you can accomplish one month at a time. If your end goal is to “be in shape” but your couch has a permanent imprint of your rear, set the goal this month to walk every day for 15 minutes. Once you have accomplished that you can move on to the next level of accomplishing your final goal of “being in shape.” You may need to refine that goal, ultimately, and be more specific in what it is that you want to accomplish. But, “being in shape” is a good beginning.
- Envision the End Result: It sounds hokey, I know. But it works. Whatever that end goal is that you have — envision yourself accomplishing it. How does it feel? Memorize those feelings. Set a specific date that you want to have your goal accomplished by and write it down. Hang this goal with the specific end date in a prominent place that you will see on a daily basis. This will help keep your goal in the forefront of your mind, making it easier to accomplish. Lets say you want to be able to run a 5k without dying. You need to first find one, that is far enough in the future that you can train for it, and then register for it. You now have something concrete that will help push forward, keep you motivated as well helping you be accountable.
- Do It: If you can keep yourself focused for twenty-one days then you will have the beginnings of a new habit– a new lifestyle. Don’t get frustrated or discouraged. Thoughts are the key to your accomplishing your goals– so keep your thoughts upbeat and positive. Negative thoughts are not allowed this year!
It was noted in a national study several years ago that if the average person experiences a good, hearty laugh daily, their life expectancy increases while making them look on average 5-7 years younger than they actually are. Who doesn’t want both of those things?
Here are some of the other physical benefits one can experience from laughing, and having a good sense of humor.
- Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
- Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
- Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
- Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.
- Laughter eases anxiety, fear and stress – nothing helps ground you quicker than a good friend pointing out how you just might be over-reacting and then helping you laugh at the silliness of it all. Laughing helps clear your head and see the situation with a different set of eyes.
Deal with your stress– don’t avoid it. Stress is a major impediment to humor and laughter. Incorporating a healthy sense of humor along with good diet and regular exercise can do wonders for a persons personal outlook not only on life, but on their life expectancy. When all else fails, pay attention to the children in your life and emulate them. They are the experts on playing, taking life lightly, and laughing.
The million dollar question we all want the answer to is how do you learn to find the humor in life? Especially it feels like life is handing you tacky lemons? There are lots of ways you can develop, or refine your sense of humor, and it is a lot easier than you may think.
- Make Humor a Focal Point. Find a few simple items, such as funny comic strips or photos that make you giggle. Hang them up at home or in your office– where you will see them often. Take a 5 minute “funny bone break” and watch funny clips or shows you remember from your childhood. Add some of your favorite comedians to your iPod to shuffle through when you need a good laugh break.
- Everything is Funny– You just have to find it. Even the most stressful situations can be funny– it’s just all in how you choose to look at them. Allow yourself to feel the anger, pain or stress. Then try to find the one funny thing from the situation and focus on that. By doing that you will feel your stress start to fade away and your outlook on life start to change. Even if it feels forced at first, practice laughing. It does your body good.
- Share a laugh. Make it a habit to spend time with friends who make you laugh. And then return the favor by sharing funny stories or jokes with those around you.
- Knock-knock. Nothing is funnier than hearing a good joke. Especially when it’s well delivered. Browse through your local bookstore’s selection of joke books and get a few rib ticklers in your repertoire that you can share with friends.
- Know what isn’t funny. Never laugh at the expense of others. Some forms of humor are not appropriate. Use your best judgment to discern a good joke from a bad, or hurtful one.
With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health.