Ways to prepare for the change of season!!

Summer is probably the best part of the year, warm weather, tropical vacations and fun times at the beach.  Lets face it we wish it could be beautiful all year around but that’s not the case.  With summer coming to an end cold weather is not too far behind.  This is why it is important to take these steps to prepare your body against the changing season.  

1)   The first tip to prepare for the change of season is to pump your body full of vitamin C.   The highest amount of Vitamin C in commonly used plant sources can be found in the following items:

GREEN CHILLI PEPPERS-244mg per serving                      

RED PEPPERS-190mg per serving 

PARSLEY- 130mg per serving

BROCCOLI-90mg per serving    

Most of us think that the highest content of vitamin C is consumed through fruits.  Fruits are high in vitamin C content as well but not as much as plant sources mentioned earlier.  Some fruits that contain vitamin C are:

PAPAYA-60mg per serving

STRAWBERRY-60mg per serving

ORANGE-50mg per serving

LEMON-40mg per serving     

2)   Do the things you should do everyday such as washing hands often throughout the day, drink your eight glasses of water daily, and get at least eight hours of sleep a night.  Getting the proper rest at night plays a major part in the way your body repairs and detoxes itself.  So getting proper rest is very important.  One of the fastest ways germs are transmitted is airborne, but the number one way that we contract viruses is by not doing the simple gesture of washing our hands.  The average person touches their face 2-4 times every hour.  It may not seem like a lot, but that’s over 5500 times in a day.  Think about how many different surfaces and items we touch throughout the day.  Scary I know but washing your hands can cut down on the transmission of germs by a huge amount.  

3)   Exercise is huge in every aspect of our lives and has many health benefits.  Regular exercise can reduce the amount of stress and help prevent the contraction of bacteria.  When the body is stressed the immune system is weakened and this can cause your body to be susceptible to contracting viruses.  Exercising also helps the body naturally detox and rid your body of harmful toxins.  So exercising at least three times a week can really be beneficial to getting yourself ready for the change of season.    

4)   Keep a clean house and be sure to clean on a regular basis.  Many germs and bacteria can live on surfaces for days without being noticed.  The best way to prevent this from happening is to always keep clean.  After cooking and preparing meals be sure to immediately clean all surrounding surfaces to ensure that germs are being killed.  One thing that may be simple but often forgotten is to keep hand sanitizer handy.  Hand sanitizer is a great option when you are in places were bathrooms aren’t readily available.  Killing germs before they have a chance to be transmitted is key.  

      5)   Last but not least it is important to eat healthier.  Not only does your diet help    boost your immune system in a variety of ways.  It also helps you feel better throughout the day.  The better you feel leads to a better mood and less stress.  Eating a balanced diet of fruits and vegetables is very important.  This is were antioxidants come from.  Antioxidants provide the necessary nutrients your body needs to fight off and prevent illnesses. 

What is Protein?

Protein is the most vital amino acid that your body needs. Protein promotes muscle growth that builds and maintains muscle. So how much protein should you consume? The formula is 1g/protein per 1lb/ of desired body weight. There are many sources of protein. Some good sources of protein consist of Lean white meat; examples of protein (Chicken, Fish, Turkey). Lean white meat chicken; fish and turkey contain 25-30 grams of protein per serving, with only 1-3 grams of saturated fat. Vegetables as well as beans contain good amounts of protein. They are not as high in protein as lean meat, but still good to consume; examples of protein veggies (asparagus-3grams per serving, cauliflower-3grams per serving, spinach-2grams per serving). Examples of Bean Protein (Kidney bean-15grams of protein per serving, black beans-15grams of protein per serving, Pinto beans-15grams of protein per serving. Whey protein is also a good source. Whey protein is a protein supplement that you consume through shakes. The best time to consume whey protein is after your exercise session. It is best to intake 30min-1 hour after. For up to an hour after you are done exercising; your muscles are still searching for nutrients to begin repair. Protein shakes are good to use as a meal replacement. Lets face it everyone comes across a time where we are in a rush, and what easier thing to do than whip up a highly nutritious shake. Protein shakes are fast and easy. Power packed protein meals suppress your appetite and allows you to stay fuller longer. A Cheap protein source can be obtained through eggs. Eggs are essential to a high protein diet. The intake of protein via eggs gives 6g of lean protein per egg. Egg whites are the best way to consume lean protein. The egg yolk is ok to consume. Use about a 3:1 ratio (Egg whites/Egg Yolk). Soy Protein is also a good source of protein. What is soy protein? Soy protein is a source of protein that derives from soybeans. Soy protein is slow absorbing, which keeps you fuller for a longer amount of time. Soy proteins are good to consume if you know that it might be a while before you get your next meal. Knowing that protein promotes muscle growth; its important to also know that muscle burns fat. The more muscle that we can ultimately build leads to the more fat we can ultimately lose. Protein should be consumed in every meal that we intake; examples of protein snacks (nuts, Greek yogurt, Protein bar, Lunch meat, cheese) just to name a few. It helps to understand why protein is so important. Protein starts the building block to a healthier you, and is the single most needed component to a successful and healthy lifestyle.

Truth About Fats!

photo: bewellbuzz.com

FAT		BENEFITS			NEGATIVES			HOW MUCH?
Saturated Fats		Aids testosterone  Aids absorption of key vitamins			Increase in Cholesterol			10% calorie consumption
Monounsaturated Fats		Lowers cholesterol Aids Healthy joint growth Enhances heart health, muscle growth and fat loss			Readily oxidized to form free radicals			5-10% calorie consumption
Polyunsaturated Fats		Lowers cholesterol Aids Healthy joint growth Enhances heart health, Muscle growth and fat loss			Readily oxidized to form free radicals			5-10% calorie consumption
Trans Fats		None! No benefits			Restricts muscle growth Reduces hearth health Prevents fat loss Increases cholesterol			None!