Super Foods You Should Be Eating

superfoods

Super foods that Every Woman Should be Eating

We have all heard the term super food but might not know what that means. Super foods are those that provide a large amount of nutrients but are light on calories. Super foods often contain nutrients that we need which our bodies do not produce naturally. Also, if you are a woman, your body has needs for certain nutrients that may be different from what men need. Here are some of the super foods that every woman should be eating:

  • Blueberries –Studies have shown that blueberries help to lower blood pressure, improve motor skills, and prevent memory loss. Plus, these berries are rich in antioxidants that fight wrinkles and signs of aging, and they are low in calories. Although experts say that wild blueberries are the best, you can find fresh blueberries or frozen ones at almost any supermarket.
  • Broccoli – This dark green vegetable is rich in many nutrients that women need including calcium iron, potassium, fiber, vitamin A, and vitamin C. There is also research that suggests eating broccoli can help prevent breast cancer by fighting excess levels of estrogen.
  • Walnuts – Walnuts are packed with all sorts of vitamins and minerals as well as fiber, protein, and heart-healthy omega-3s. Moreover, studies have shown that walnuts help to fight cancer, lower cholesterol, make your sleep better, and help you cope with stress so you don’t turn to junk food when upset or anxious.
  • Greek Yogurt – Not only is Greek yogurt delicious, but it is also high in calcium which is important to keep your bones strong and prevent osteoporosis. Plus, Greek yogurt is high in probiotics which helps to keep you regular and ease the symptoms of irritable bowel syndrome, a condition that affects mostly women.
  • Dark Chocolate – Yes, dark chocolate not only tastes amazing but it is good for you! Dark chocolate has a ton of antioxidants and has been shown to reduce the risk of heart disease and stroke. It also contains important minerals for strong bones including magnesium, zinc, copper, and phosphorus. Be sure to keep your daily intake to just one-quarter of an ounce!

Considering how good super foods taste it is not a chore to eat and take good care of your overall health. Try to think of foods as nutrients not only as a way to get “full”. Many foods have medicinal purposes and help ailments. Research your food a little, you will be surprised by what you may find.

If you are in New York City and interested in joining an all woman’s boot camp please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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What Are Trans Fats?

Everywhere you look these days labels and commercials shout the absence of trans fats in our favorite foods. You ask yourself what are trans fat? Trans fats are made by a chemical process called partial hydrogenation where liquid vegetable oil is packed with hydrogen atoms and converted into a solid fat. Unlike saturated fats which occurs naturally in many foods, polyunsaturated fats, monounsaturated fats and trans fats are largely artificial and ideal fats for the food industry to work with because of its high melting point, its creamy, smooth texture and its re-usability in deep-fat frying.

The food industry capitalizes on the unique characteristics of trans fats to serve a variety of purposes in many different foods. Partially hydrogenated fats, or trans fats, extend the shelf life of food. They also add a certain pleasing mouth-feel to all manner of processed foods. Think of buttery crackers, popcorn, crispy fries, fish sticks, creamy frosting and pastries; all these foods owe those qualities to trans fats. In the past, hydrogenated fats were seen as a healthier alternative to saturated fats: using stick margarine was deemed better for you than using butter, yet numerous studies now conclude the opposite.

Several prominent studies indicate that trans fats and hydrogenated oils induce many negative side effects, and due to their prevalence in a variety of food items these effects are magnified for persons with unhealthy diets. People with large quantities of trans fat and hydrogenated oils in their diets have been consistently shown to be at greater risk for heart disease, clogged arteries, high triglyceride levels in the blood, and high LDL (bad) cholesterol. Also some studies suggest diabetes and some types of cancer may be triggered by trans fats as well.

Food manufacturers tried to reduce or remove trans fats in time for the January 2006 labeling deadline, when trans fats had to be listed on nutrition facts labels. America’s burger chain, Wendy’s, was among the first of the big fast-food chains to change. New York City’s Board of Health voted unanimously in December 2006 to ban trans fats in all its 24,000 restaurants, from high-end eateries to fast-food joints, becoming the first city in the United States to impose such a ban. Restaurants were banned from using most oils containing artificial trans fats by July 2007, and eliminate them from all its foods by July 2008. Currently, food manufacturers are required to state the number of grams of trans fats per serving. The new labeling requirement make identifying the amount of trans fat in foods easier for the consumer and eliminates the guess work that was once involved when adding trans fat in its various forms as partially hydrogenated or hydrogenated ingredients.

There are several steps you can take to avoid trans fats in your diet. Avoid fast food and commercial baked goods, as these often contain hidden trans fats, but most importantly, read food labels. The FDA requires packaged foods to disclose the amount of trans fats in food products. So how do you know how much is too much? The FDA recommends that a healthy adult consume no more than 10% of saturated fat and no more than 35% total fat intake of your total calorie intake. Look out for the words “shortening”, “hydrogenated” and “partially hydrogenated oil”, as these indicate hidden trans fats. Labels can say “0 grams of Trans Fat” even if partially hydrogenated fats are listed in the ingredients as long as a serving size contains less than 0.5g of trans fats. The catch is that all those fractions of a gram can add up if you eat more than a single serving. In an age where obesity related diseases are the greatest killers of the American public, it is vital that every person be knowledgeable of what they put into their body, to increase your knowledge about nutrition please visit

If you are in New York City and interested in joining an all woman’s boot camp  please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Sources: American Dietetic Association. (2010). Retrieved on August 10, 2010 from http://www.eatright.org/public/
 U.S National Institutes of Health. (2010). Retrieved on August 10, 2010 from http://www.nlm.nih.gov/medlineplus/dietaryfats.html

Creating Your Own Healthy Recipes

Cooking is most definitely a component of healthy eating. The more that you cook, the more in control you are of the foods that you eat. You never have to worry when you are the chef as you can be sure that the right ingredients in the right amounts are utilized. Many people find the notion of clipping recipes to be far too time consuming and therefore they may give up. The truth is though that creating your own healthy recipes can be a delight!

You always want to have a starting point as it helps tremendously. You are going to find though that the more that you cook and the more that you enjoy healthy and natural foods, the more confidence you get in the kitchen. That allows you to start building up your recipe base and really having fun in the kitchen. So when you think of how to create your own healthy recipes here are a few simple ways to do it.

Use Existing Recipes as a Starting Point

It always helps to have a starting point. You may find that there are websites or books that you love. You may have recipes that you like but find that there is something missing. Maybe you want it spicier or maybe you need a bit more garlic and this is how creating your own healthy recipes starts to take shape. A dash more of this, a teaspoon less of that, and before you know it you are recreating culinary masterpieces.

Take a base to get started so that you’re not just grasping for thin air. There are some people that can just put together their own concoctions from the start, but that’s not the majority of people. You want to really take your time and enjoy what it means to take a recipe and then customize it until you make it your very own.

Customize and Get Creative

You may find that you love a given recipe but find that it could be healthier. Perhaps using whole wheat pasta is one way of customizing. Perhaps you want to add in more veggies to give it a true nutritional punch is what you’re after. There are no rules here and there’s nothing to say that you can’t take an existing recipe and just recreate it to your liking.

You are going to find that as you spend more time cooking in the kitchen that it sort of takes on a life of its own. The more that you cook, the more that you learn how to recreate your favorite recipes. The same dishes that you enjoyed for years are going to automatically evolve into healthier versions and you may not even realize that it’s happening.

Use Ingredients That You Love and Build From There

When in doubt start with ingredients that you like and go from there. Love rice and chicken? Then come up with a brown rice and grilled chicken breast dish that incorporates veggies and some of your favorite flavors. You can divide and conquer by starting with your favorite ingredients and then building out.

Add a little bit of low fat feta cheese to make a regular dish pop with a nice Mediterranean flavor. If you love what you are eating then you feel inspired and are apt to eat the healthy and natural flavors within it. It’s all about having fun, getting creative, and enjoying the foods that you prepare. This is what healthy cooking is all about and when you create your own best recipes then it’s going to be a far more enjoyable journey!

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Stacy will also customize a meal plan for you to get you at your healthiest. Come work out like a GIRL!!!

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Turning to Exercise to Help with Depression

 

Many of us struggle with depression from time to time. Whether it’s due to some tragic event or a condition that we live with our whole lives, depression can be difficult to manage. You hear so many things that may help to ease prevention or help manage the symptoms. The truth is though that if you are looking for a natural way of dealing with depression, then the answer may be as simple as exercise.

The Answer to Your Problems

Though many think it seems too good to be true, simply engaging in a fitness regimen may be the answer that you’ve been looking for. When we exercise we release endorphins within our system. These are known as the “happiness hormones” and they help to make us feel good. That is the rush of adrenaline that you feel after a workout that makes you feel as if you just accomplished something great. If you have ever experienced this then you know firsthand just how great you feel when you are done with exercising for the day!

Not only that but when you are exercising you are doing something good for yourself. Not only are you partaking in an important aspect of a healthy lifestyle, but you are also taking some time out of your day to focus on yourself. Though we all have hectic lifestyles just a thirty minute exercise session each day can do wonders for your mindset. It can help you to naturally deal with the depression that you may be suffering with and help you to feel much happier and healthier overall.

Prevention and Help On the Way

In addition to the release of endorphins, you are fighting off and working to prevent illnesses when you exercise. You are in better shape and are working towards or maintaining a healthy weight range. Therefore you aren’t putting yourself at risk for obesity or any other health conditions that could develop later on. When you are overweight it can not only put extra stress on your body, but it can also cause you problems mentally and emotionally as well.

Many people find that at some point in their lives they may be faced with the potential for taking antidepressants. While there are many people who can benefit from these medications, it may be worth trying the more natural source first. Try incorporating exercise into your day a few times a week and see how much better that you feel. It may take you awhile to get into a routine, but in no time at all you will feel good and look great. That’s a winning combination for beating out depression!

So while some people may need further help with their depression, exercise may be the answer for so many of us. As depression is a common thing the most natural cure is often exercise. This gives the body the physical activity that it craves and helps you to feel so much better at a person. You can cope with stress better and may find that this is the answer to coping with any depression that you have been struggling with in your life.

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

Follow us on Twitter

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Turning to Exercise to Help with Depression

 

Many of us struggle with depression from time to time. Whether it’s due to some tragic event or a condition that we live with our whole lives, depression can be difficult to manage. You hear so many things that may help to ease prevention or help manage the symptoms. The truth is though that if you are looking for a natural way of dealing with depression, then the answer may be as simple as exercise.

The Answer to Your Problems

Though many think it seems too good to be true, simply engaging in a fitness regimen may be the answer that you’ve been looking for. When we exercise we release endorphins within our system. These are known as the “happiness hormones” and they help to make us feel good. That is the rush of adrenaline that you feel after a workout that makes you feel as if you just accomplished something great. If you have ever experienced this then you know firsthand just how great you feel when you are done with exercising for the day!

Not only that but when you are exercising you are doing something good for yourself. Not only are you partaking in an important aspect of a healthy lifestyle, but you are also taking some time out of your day to focus on yourself. Though we all have hectic lifestyles just a thirty minute exercise session each day can do wonders for your mindset. It can help you to naturally deal with the depression that you may be suffering with and help you to feel much happier and healthier overall.

Prevention and Help On the Way

In addition to the release of endorphins, you are fighting off and working to prevent illnesses when you exercise. You are in better shape and are working towards or maintaining a healthy weight range. Therefore you aren’t putting yourself at risk for obesity or any other health conditions that could develop later on. When you are overweight it can not only put extra stress on your body, but it can also cause you problems mentally and emotionally as well.

Many people find that at some point in their lives they may be faced with the potential for taking antidepressants. While there are many people who can benefit from these medications, it may be worth trying the more natural source first. Try incorporating exercise into your day a few times a week and see how much better that you feel. It may take you awhile to get into a routine, but in no time at all you will feel good and look great. That’s a winning combination for beating out depression!

So while some people may need further help with their depression, exercise may be the answer for so many of us. As depression is a common thing the most natural cure is often exercise. This gives the body the physical activity that it craves and helps you to feel so much better at a person. You can cope with stress better and may find that this is the answer to coping with any depression that you have been struggling with in your life.

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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