Protein

The Protein Myth: Why We’re Eating It Wrong

To eat steak, or not to eat steak?

March 10, 2016

Spirulina: Superfood Or Superfad?

Don’t you just love the word “superfood”? It takes humble vegetables such as Kale to the next level, making it superior to other foods around it. Who wants to eat normal food if you can have superfoods? That’s right, no one, which is why superfoods are such a great marketing strategy.

RELATED: Natural Superfood Bar Recipe

But I don’t want to sound all cynical. Of course, there are some foods that actually prove to be quite amazing, mainly because they are so much more nutritious than other foods. A great example is spirulina.

Not only does this green algae have a fun name, but it’s also packed with goodness and is quite versatile when it comes to cooking and baking. Spirulina has been around for thousands of years but only recently has it experienced a real health-food-hype.

Especially for vegetarians, spirulina can be a vital alternative to meat, not flavour-wise, but because of its protein content. In comparison, spirulina contains more than twice the amount of protein of a steak, minus all the fat and calories. Pretty good, if you ask me.

Here’s an even better quality of spirulina: It contains a lot of iron; 28,5 mg per 100 gr to be exact. This is great news for us women as we need 18mg of iron each day (double the amount of what men require). So if you ever feel tired and worn out, get yourself a spirulina shake to boost your energy.

The superfood is also said to support your immune system and even relieve allergy symptoms, all without any risks or side effects if taken responsibly. This means no more than 5 grams per day to start with as it has detoxifying qualities. Another important thing to do is to only eat spirulina that’s grown in a controlled environment as wild spirulina may be contaminated.

The verdict? If any food deserves the name “superfood,” it’s spirulina.

Image via Functional Foods Blog

July 22, 2015

What To Eat Before And After A Workout

To get the best results from your workout, it’s best to monitor what to eat before and after you hit the gym. Beforehand, you should try and eat at least 30 minutes before your planned workout.

RELATED: Post-Workout Dos And Dont’s

Eating before you workout is important in kick starting your metabolism, especially if you exercise first thing in the morning. Having said that, nobody wants to go jogging on a full stomach – so keep your pre-workout meal light and easily digestible.

Recommended pre-workout meals:

After your workout is when you want to replenish your lost energy. Protein and carbohydrates are key during this time, in order to repair your worked muscles and restore your sugars. You should eat somewhere between 30 minutes to an hour after you finish exercising (don’t forget to stretch!). For the time-poor, try a protein shake or bar.

Don’t forget to drink plenty of water!

June 21, 2015

5 Superfoods That Promote Hair Growth

Can the food in your pantry make your hair grow longer and thicker? Super foods are not only praised because of what they can do to our bodies on the inside, but also promote clearer skin and longer hair. Stock up on these five super foods the next time you’re grocery shopping.

Almonds

This all-round super food is a saviour since it works to improve the appearance of skin and promotes healthy hair growth. Snack on a few almonds each day to maintain healthy circulation, which will no doubt transform the appearance of dull and lifeless hair.

Quinoa

Whole grains such as quinoa are loaded with protein and vitamin E which is an essential building block of healthy hair, skin and nails. Did you know that hair is also made of protein? Eat various foods which will encourage hair growth and strengthen your locks from the inside out.

Greek yoghurt

Not only does greek yoghurt contain large amounts of yummy protein, but just a small serving each day helps to restore the body of it’s nutrients and gives a boost of protein to lack lustre hair. Serve with your favourite fresh fruits and nuts for a quick snack at any time of the day.

Kidney beans

Many types of beans are packed with zinc, iron and biotin which are all essential for long and healthy hair growth. Did you also know that people who suffer from biotin deficiencies also have overly-dry hair? Switch up your diet and watch the state of your hair transform before you know it.

Salmon

Omega-3 fatty acids are extremely important if you want to maintain good health. While the human body is unable to produce them by itself, it is essential to include salmon and flaxseed oil into your diet (at least once a week). Not enough omega-3 acids will usually lead to clogged pores, over-producing dandruff and a poor circulatory system.

Image via Forbes

July 20, 2014

How To Stop Bad Snacking Between Meals

Compulsive snacking could be the reason why you’re adding on those extra kilograms without even noticing. It all comes down to adapting healthy eating habits, and substituting fatty foods with healthy snacks filled with protein. These types of foods will keep you fuller for longer, and will curb any bad cravings you may have throughout the day.

Drink water

The body will usually confuse feeling thirsty for hunger instead. Before you attack that packet of dry chips, drink a glass of water and see how you feel after. Most of the time this will eliminate any cravings, but in the situation where you are still hungry, choose to eat a small meal with slow burning energy.

Green Tea

Green Tea has many health benefits, mainly L-theanine which helps to relieve anxiety, settle a racing heart rate, and reduce blood pressure. Best of all, green tea can help to stop mindless snacking since it is a natural appetite suppressant. How does this work exactly? The catechins in green tea decreases the rise of blood sugar levels, and prevents a high insulin count. Keep green tea handy throughout the day or night for an added boost of natural energy.

Eat protein

Starting your morning with a breakfast high in protein will reduce bad snacking throughout the remainder of the day. Foods such as meat, eggs and fish all include amino acids that are necessary to maintain a healthy body. Make sure to stock up on easy to find foods such as peanut butter, nuts, yoghurt, and tuna to snack on throughout the day.

Don’t impulse buy snacks

Whether you’re at the supermarket or just out and about for your lunch break, try to avoid impulse buying any fatty or sugary snacks. Especially avoid chocolate and sweets as this type of compulsive eating causes a plethora of weight problems both now and in the future. Keep fruits on hand if you ever get the feeling of 3:30itis, since natural sugar is far better than anything which includes refined sugar or preservatives.

What do you choose to snack on throughout the day?

Image via My Fitness Pal

By Felicia Sapountzis

May 17, 2014

10 Energy-Boosting Foods

Looking for a way to boost your energy but sick of relying on supplements or energy drinks with a tonne of refined sugar? You’ve come to the right place. There are many foods which are tasty, packed with vitamins and nutrients, and available all year round to make you feel brand new.

1. Nuts

Nuts are full of magnesium which is an essential mineral required by the body to maintain normal muscle and nerve function. However don’t over-do it, just a handful will be enough to keep you alert and give you the energy you need. Almonds, cashews, and brazil nuts should be stocked up in your pantry for a quick snack.

2. Eggs

In particular egg yolks are filled with Vitamin B which helps to convert food into energy, and are a great option to eat before working out or for breakfast. They also contain Vitamin D for strong bones, and are one of the best sources of protein.

3. Brown rice

This carbohydrate is often harder to cook than white rice, but is better for your body in the longterm. It makes for a filling meal, and is a good choice for anyone suffering from digestive problems. Brown rice contains manganese which helps to produce energy from carbs, which is important for a healthy and balanced nervous system.

4. Quinoa

Quinoa is a gluten free superfood which contains more protein than brown or white rice. A great replacement for wheat or refined carbohydrates, since it is rich in amino acids and leads to extended energy levels. If you’re feeling knocked out by midday, add a little quinoa to your lunch and instantly notice the kick it gives you by the afternoon.

5. Goji berries

Used for thousands of years in Chinese medicine, goji berries are a fantastic source of energy and promote the release of hormones in the body. Goji berries make for a low calorie snack when you’re feeling stressed out, since they support a healthy mood and are great for memory.

6. Broccoli

This vegetable is known for it’s cancer fighting properties, but is also rich in folate, potassium, Vitamin C, and powerful antioxidants to help the body on all fronts. If the taste of broccoli is too bitter for you, add a touch of salt to make it sweeter.

7. Lentils

There are many ways to cook lentils, all of which are large sources of slowly digested protein and complex carbohydrates (and zero fat). Lentils provide a boost of energy when added to salads, soups and even in a burger.

8. Green tea

While coffee is also a source of energy, green tea is an option for those who want to try a healthier route. Rich in L-theanine and amino acids, it makes you feel alert in no time at all. Enjoy green tea at any time of the day, to feel invigorated and refreshed.

9. Black beans

Packed with fibre and protein, black beans will keep you feel full and energetic for prolonged periods of time. They target the body’s glucose levels and help your metabolism to work at it’s best.

10. Spinach

Spinach contains high levels of iron which gives the body a boost of prolonged energy, even though you might feel depleted. Add into a smoothie for added vitamins which is easy to ingest. If it’s good enough for Popeye, it’s good enough for you!

Image via Lets Go Healthy

By Felicia Sapountzis

May 9, 2014

5 Ways To Make Healthy Eating Easier With A Diet Plan

Think eating vegetables is the key to weight loss and healthy eating? Think again. One of the best ways to eat healthier is through menu planning.

All your good intentions for healthy eating quickly go out the door when you get home and have no food in the house, or what you do have is just going to take too long. It’s just so much easier to order a pizza.

Most women think healthy eating is only about the food. But here’s a secret. It’s just as much about the menu planning. In fact, menu planning may even be more important than how many salads you eat each week. Why? Because most diet plans fail when women don’t have healthy food within easy reach. You need to have a plan.

Menu planning takes some time to do, but it saves you hours in the long run. And it takes the guess work out of how to stick with your diet plan—after all, you’ve already decided what food you’re going to have on hand all week. These five steps will help you plan your weekly food.

1. Figure out where your willpower usually falls apart. Do you eat lunch out every day? Do you grab takeaway or eat frozen meals for dinner because you’re too tired to cook? Do you eat the kids’ leftover chicken nuggets? Whatever your weakest meal is, start there.

2. Gather your favourite recipes and group by ingredient. You probably have certain meals you love or things you always want to make. List them, then group them together by common ingredients. When you group by common ingredients, meal preparation is easier; you’ll shop for everything as once and nothing will go to waste. Decide what group or two you want to cook from for the next week, and prepare to shop.

3. Gather your ingredient list and hit the store. Make a list of your ingredients then choose a day or time when you know you can go to the store and come home and do all of your prep work. Sort your menu list by staples and perishables — you can stock up on the staples to make future shopping trips easier. Then go shopping! Note any special ingredients you’ll want to buy the day of, such as fresh fish, and make a plan for when you’ll pick that up.

4. Prepare your food for the week. When you get home, you can make your life easier by prepping food ahead of time. Wash your veggies, parcel out your snacks in snack baggies, cook your rice and beans (yep, they’ll last in the refrigerator for a week), chop your protein (meat, fish or tofu) and wrap it up. The idea is to do as much as you can now so that meal time is a breeze.

5. Make extra food to freeze. Many dishes freeze well, so why not make your own frozen dinners? Spend a Sunday afternoon cooking a protein with heaps of vegetables – think bolognese ragu, or curry – and freezing in individual freezer bags or tubs. If healthy eating is part of your diet plan, making your own frozen meals is a good idea—part of menu planning is preparing for those days when you just don’t have the time or energy to cook.

With menu planning your diet plan has a much better chance of success. You’ll even find that when you plan out your meals, you actually save time. Imagine all the healthy things you can do with that time you’ve saved!

July 18, 2013

Dealing with food intolerances

Gluten Intolerance

For people who don’t suffer from gluten intolerance, protein found in grains such as wheat, barley and rye are a good health benefit. But people who have gluten intolerance are not able to digest this. Even to this day doctors don’t know if it is hereditary. However research has shown that it does run in families and that it sometimes occurs after a bowl infection. The best thing for a person with this illness is to remove certain foods from their diet. Read below on the list of foods to eat and not to eat:Do Eat

  • Fresh Vegetables
  • Dried beans
  • Fruit
  • Nuts
  • Eggs
  • Fresh meat
  • Fish that is plain
  • Honey
  • Jam
  • Tea
  • Cheese (only if you can tolerate it.)

Don’t Eat

Anything cooked with flour such as bread, cakes or biscuits such as fish in batter etc. Also check labels on tins because a lot of frozen or tinned foods have flour in them. Be wary of milk.

Lactose Intolerance

What happens here is that people suffer from the inability to absorb lactose, milk or sugar, which then results in watery diarrhoea. This type of intolerance is usually temporary but if you continue to take milk it can get worse.

What you should do

Once you know that lactose is the problem you should then talk to a nutritionist about the foods you should eat. You should then remove anything that contains lactose from your diet. Soya or rice milk products contain no lactose and may be good alternatives. Adults should keep away from dairy products, bakery products and lollies as they all contain lactose.

February 4, 2000