Paleo Brain Foods 

 

 

One of the areas where we tend to struggle is focus. Many times we aren’t able to think as clearly as we should and we are not able to concentrate the way that we should. Sadly, for many of us we don’t even know that we have trouble with mental clarity because we are just so used to living a certain way. It’s like over time we have just learned to adapt to a lesser level of brain function. We say that we are experiencing things like forgetfulness or lack of sleep when in reality we are simply not feeding our brain the way that we should so our brain is not able to function the way that it should.

 

Sure, you can find things that claim that they can give you a boost of brain power. There is no shortage of pills and gimmicks that claim that they will be able to help you find better concentration than you had ever thought possible. But how great are these things really? And do you really trust a pill bottle to be able to give your body what it needs?

 

Believe it or not, the best way to give your brain power a boost is not found in a pill or a bottle, it doesn’t cost a fortune, and it isn’t as complicated as many people would have you think. In fact, you can boost your brain power simply by taking a trip to your kitchen. The foods that we eat serve us in a variety of ways. They can boost our immune system, they can help us to lose weight, they can even give us glowing skin. But many people overlook the way that the foods that we eat can affect the way that our brain works.

 

Think about what happens to your skin when you overload on junk food. Most likely you will not only find yourself feeling sluggish, but your skin can become congested, develop acne, and even show signs of rosacea. The skin gives you a physical picture of how the things you are putting into your body are affecting you.

 

While you might not be able to see what is happening in your mind, the effects are there as well. You know that sluggish feeling you sometimes have when you eat poorly? Part of that tired feeling comes with a loss of mental clarity and an inability to focus. You know that energized feeling you can have when you eat a super healthy meal? Part of the reason that you can get things done so easily is because your mind is able to think more clearly and focus more easily.

 

But where does the paleo diet fit into all of this? How can paleo foods give you a boost in brain power?

 

For starters, eating paleo provides you with a nice dose of nutrients and healthy fats, both of which are critical for your mental clarity. It has been said that your brain uses as much as 20% of your total calorie intake, this means that it isn’t just vital that you eat, it is vital that you are eating the right foods to fuel your brain.

 

Paleo Foods For Thought

 

Red Meat

 

Because protein is a staple of eating paleo, red meat is a big part of the paleo diet for many people. Even though too much red meat is can raise your cholesterol, you still might want to add it into your diet a few times a week. Red meat offers Vitamin B, which is essential for brain function.

 

Fish

 

You have likely heard of the importance of getting enough omega-3’s in your diet, but there is another important thing that can only be found in fish, and it is something that is often overlooked. Selenium. Even though it isn’t as talked about as omega-3’s, selenium helps your brain with everything from motor skills to cognition.

 

Gut Health

 

Because eating paleo offers a lot of the nutrients that your body needs, it supports healthy gut function. A healthy gut goes hand in hand with your brain’s ability to function.

 

It is important to remember that if you are eating paleo for gut health, you need to be sure you are consuming protein, vegetables, and healthy fats at every meal. Additionally, you should try to stick with things that will go through your system easily and offer a bit of natural hydration, (for instance, eat dark, leafy greens as your vegetable).

 

When you are changing the way that you eat it is important that you think about your brain and the impact that your changes will have on your mental functions.  

 

 

Top 5 Foods to Eat Before a Workout

Before exercising, it is important to fuel your body for the work that it is about to do. Eating too little or not at all before a workout will likely lead to quick fatigue and weakness due to low blood glucose. On the other hand, consuming too much food before exercise may cause stomach discomfort, nausea or cramping. The foods you choose to consume is just as important as eating pre-workout. The timing of meals as well can affect energy levels during exercise.

Pre-Workout Nutrition Facts

A good pre-workout meal plan should incorporate protein rich foods with carbohydrates. Of course, carbohydrates are your body’s primary source of energy. These macro-nutrients can be further broken down into two groups – complex carbs and simple sugars. The type of carbs to eat before an exercise session largely depends on the timing of a meal. Generally, food sources with simple sugars digest quickly and provide the body with fast acting glucose. For this reason, they make good snacks, which you can eat 30 minutes to an hour before exercise. On the other hand, complex or low GI carbohydrates are best eaten at least 3 hours before workouts since they take longer to digest. On the plus side, such carbohydrates will give the body a slow release of energy, allowing you to exercise for longer without experiencing total fatigue in the middle of your workout.

Proteins consumed pre-workout help to prevent muscle catabolism during the exercise session. Although high in calories, fats should be avoided before workouts since they metabolize slowly. In fact, they can leave you feeling sluggish and heavy.

Top 5 Pre-Workout Foods

Now that you know what nutrients are most beneficial to the body before exercise, the next step that follows is coming up with a meal plan. Here are a few suggestions for top 5 foods to eat before a workout. Take note also of the recommended meal timing for the various foods.

1. Chicken, Brown Rice and Leafy Greens
This dish will fully nourish your body if taken 3-hours before you hit the gym, running track or aerobics class. A meal like this will provide you with low-fat protein from the lean chicken to promote muscle anabolism as well as a slow release of energy from leafy greens and the brown rice.

2. Wholegrain Bread
Adding wholegrain bread to your pre-workout diet is highly recommended if you engage in endurance training activities like running, cycling or swimming. When consumed 2-3 hours pre-workout, wholegrain bread will help your body to increase glycogen reserves and provide a slow release of energy to fuel you throughout the exercise session.

3. Eggs
Eggs are great pre-workout foods for bodybuilders. Whether you like them fried, scrambled or boiled, they are rich in protein. As a result, eggs supply the body with branched chain amino acids, which prevent muscle breakdown in case glycogen reserves run out as you exercise. What’s more, you can control the fat and cholesterol content by removing the egg yolk. Eggs should be consumed 2-3 hours before your workouts to ensure ample digestion time.

4. Greek Yogurt and Dried Fruit
Dried fruits and yogurt can be consumed 1-1.5 hours before exercise to provide the body with a quick source of simple sugars and protein. For the best results, opt for low-fat, Greek yogurt, which tends to have the highest protein content.

5. Apples
Sometimes it can be hard to find time for whooping up a meal or even wholesome snack before heading out to the gym or running trail. In such cases, a quick dose of carbohydrates is your best bet to invigorate the body before the workout. Apples are healthy energizing foods that will boost your glucose levels when consumed even 30-40 minutes before a workout.

Lastly, remember to drink enough water before your workouts to avoid dehydration. Dehydration can lead to fatigue and loss of coordination, which may increase risk of injuries during exercise. Try drinking 16-24 ounces of water an hour before workouts and at least 7-10-ounces every 20-30 minutes of exercise.

 

 

 

8 Foods That Have Way More Sugar Than You Thought!

Just Brittany Moments

-Many foods that are marked as healthy contain a lot of sugar.

-“Low-fat” foods often replace the fat with extra sugar.

1. LOW FAT YOGURT

When a brand’s recipe removes fat from yogurt, they have to supplement the flavor somehow. They use sugar as a substitute which explains why a serving of low-fat yogurt could have close to 30 grams of sugar.

2. BALSAMIC VINEGAR

Companies usually start with white wine vinegar and add caramel coloring for both color and sweetness. Even worse, cornstarch and xanthan gum are normally included to thicken the liquid, and both of these ingredients increase the sugar content.

3. BREAKFAST CEREAL

You would think the cereals such as Fruit Loops and Cocoa Pebbles are the worst right? Well one cup of Raisin Bran has 18 grams of sugar!

This sugar comes from the dried fruit as well as the flakes with the addition of corn…

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Superfoods For Vision

The term ‘superfood’ is a type of food that contains a high amount of nutrients. There is
a long list of superfoods on the list, though many people think of healthy foods and
ingredients like spinach and chia seeds first.

In addition to the general category of superfoods, there are some that help with specific
things, like weight loss and heart health. There is also a category of superfoods that can
help boost your vision. These superfoods contain antioxidants, vitamin C, carotenoids,
and omega-3 fatty acids, all of which are essential for good eye health.

Here are 10 of the best superfoods for healthy vision.

1. Carrots

This is probably one of the most common foods for vision, and what many people think
about when they consider eating healthier to improve their eye health. The reason is
because carrots contain a very high volume of beta-carotene, which is an excellent
source of vitamin A. With enough vitamin A in your system, you are able to protect the
cells in your eyes, improve the health of your cornea, and might even prevent night
blindness. They also contain other nutrients like potassium.

2. Spinach

You should also make a habit of adding more greens to your diet. Spinach is another
excellent source of vitamin A, which is going to protect your eyes from vision problems
later on. There is also lutein and zeaxanthin, more nutrients that are good for eye
health. This also goes for other greens, like kale and collard greens.

3. Chia Seeds

Chia seeds are often found on most superfoods lists, and that is because of the
important nutrients they contain. Chia seeds are high in antioxidants and can help get
rid of free radicals in your body. This will help to strengthen the cells in your eyes,
including protecting the lens and retina. There are also some fatty acids in chia seeds,
which as you know help not just your eye health, but your entire body.

4. Dark Chocolate

Yes, you can still have chocolate! When you are craving something sweet, go for dark
chocolate. They contain some powerful antioxidants that help increase the blood flow in
the retain, particularly with flavonols. Plus, how doesn’t love to eat chocolate? Just
make sure you pay attention to the amount you eat and don’t over-indulge too much.

5. Salmon

As you know, omega-3 fatty acids are important for your vision and eye health. Salmon
is one of the best sources of fatty acids and are easy to add to your different meals. You
can have salmon as a main course, in a salad, or even in a special type of soup. With
more omega-3 fatty acids, you are able to improve your vision and possibly might
prevent blindness.

6. Blueberries

In terms of fruit, blueberries are among the top superfoods to eat when you have vision
problems. With blueberries, you have a powerful antioxidant, but also a superfood with
anti-inflammatory properties. This can help strengthen your eyes, improve the flow of
blood to the backs of your eyes, and help with age-related eye conditions.

7. Avocadoes

Next up is avocadoes, which luckily are a favorite of many people, so it isn’t difficult to
add them to your regular diet. Avocadoes are not only a superfood, but an important
healthy fat. It can help improve your vision and help to protect damage to your eyes that
might occur as you get older. There are important nutrients in avocadoes, including
vitamin C, E, and B6.

8. Strawberries

Another fruit that is also a superfood for better vision is strawberries. These have
vitamin C, a powerful antioxidant that promotes better eye health. Not only does it help
with vision issues and macular degeneration, but the nutrients are good for overall
health at the same time. Add strawberries to your cereal, make a fruit smoothie, or just
eat them as a snack.

9. Peppers

Bell peppers are great to have in your diet if you are trying to improve your vision. Many
types of peppers contain vitamin A and vitamin C, both of which have antioxidants for
eye health and better eyesight. They also have other nutrients, such as beta-carotene
and vitamin B6. All types of peppers are good for you.

10. Walnuts

Finally, you can add walnuts to your salad or eat them as a snack, and improve your
vision at the same time. These are considered a superfood thanks to the omega-3 fatty
acids, antioxidants, vitamin E, and zinc contained in walnuts. Other nuts that are also
good for vision are pecans and almonds.