Eat Several Varieties Of Red And Pink Fruits And Veggies Each Week For Better Health

To maximize your nutrition and improve health, eat a variety of red and pink fruits and veggies each week:

Red and Pink Fruits and Veggies. Rich in lycopene, ellagic acid, quercetin, hesperidin, and anthocyanins. Research indicates that these foods lower blood pressure, help fight cancer – especially prostate cancer, work as an anti-oxidant and fight free radicals, work to prevent cell damage, bolster urinary tract health, help with arthritic joint pain and work to improve brain and memory function.

Red and pink fruits and veggies include:

• Strawberries
• Tomatoes
• Grapes, table
• Carrots
• Peppers, Bell
• Watermelons
• Grapefruit
• Cherries
• Potatoes
• Pepper, Chili
• Apples
• Radishes
• Raspberries

Which of these fruits and veggies do you prefer, and why?

Avoid Low-Fat And Low-Sugar Foods, And Buy Whole Foods

Low-fat and low-sugar foods sound healthy and appealing. Most of us seek out foods like this and load up our carts without checking the ingredient list. Unfortunately, most of these foods are less than healthy choices for 2 reasons:

1. Highly Processed.  These foods tend to be highly processed, and filled with chemicals and additives to make them takes better, or to lower the cost.
2. High Sugar/High Fat. Yes, you read that correctly. Low-sugar foods tend to have fats added to them so they taste better, and low-fat foods tend to have sugars added to them for the same reason.

Before you buy one of these foods, check the label. Odds are that you’re better off buying the regular version of the food. It will generally be only “lightly” processed and have fewer ingredients.

For example, regular sour cream contains the following ingredients:

Cultured pasteurized Grade A milk and cream, enzymes.

“Fat-fat” sour cream contains:

Cultured pasteurized Grade A non-fat milk, dried corn syrup (a sweetener), food starch – modified cream, contains less than 2% of maltodextrin, artificial color, xanthan gum, natural flavor, vitamin A palmitate.

Use 15/15 Kettlebell Cardio To Shed The Fat

If you have a moderately light kettlebell, then 15/15 kettlebell cardio is an excellent way to bust out of a treadmill or stairmaster rut and burn some fat. Here’s how it works…

You will be performing kettlebell snatches. Start with your right arm and do as many quality snatches as you can in 15 seconds. The goal is to get at least 7 reps. After this 15 second set, rest for 15 seconds, and then repeat this pattern. Continue on until you can no longer perform a minimum of 7 reps per set using good form.

If you are able to perform 9 reps per set then you may want to consider increasing the kettlebell weight. Start slow if you have to, even if it means only 2 minutes of cardio. Build slowly over time until you are able to perform 20 to 25 minute sessions.

Give this a try and let us know what you think.

Take Casein Protein Powder Before Bed Or Periods Without Food

Whey protein is by far and away the most popular powder in the food supplement market. It is fast digesting, and typically used post-workout and in between meals. If you are health conscious, trying to build muscle tissue and/or attempting to lose weight, then you might also want to consider using casein protein powder.

Casein protein is a slow digesting powder, making it a perfect choice to be taken before bed, or when you might be without food for an extended period of time. It has been shown to reduce protein breakdown, and can improve muscle growth or repair – or anabolism – during periods of fasting.

For men it is best to take 40-50 grams of casein protein powder before bed, or before long periods with food. Women should consider 30-40 grams.

Do you use casein protein powder? If so, what brand, and when do you use it?

Avoid Unhealthy Diet Soda And Drink Water Instead

Even though diet soda contains zero calories, it is still not a very healthy choice. The ingredients in a typical can of diet soda includes:

• Aspartame
• Phosphoric acid
• Potassium benzoate
• Caramel color

Aspartame is arguable the most unhealthy food additive there is. It is an excitotoxin, meaning it has the potential to overstimulate and damage the brain. Phosphoric acid is a chemical that erodes tooth enamel. Potassium benzoate combines with vitamin C and sodium in the body to create benzene, which has been linked to several major health issues including aggravation of ADHD, and an amplification of asthma symptoms.

Lastly we have caramel color. While this chemical seems rather harmless, it features 4-methylimidazole which has been shown to increase cancer in mice.

So next time you’re thirsty, pass on the diet soda and have some water.

How much diet soda do you drink per day? Has this article convinced you to switch to water?

Want A Healthy Pie Crust? Use Almond And Flax Meal

If you’ve never cooked with almond meal or flax meal, you might find this tip hard to believe. By using almond and flax meal as your crust, you will add tons of nutrition without sacrificing flavor.

If you’re looking for a healthy pie crust alternative, set aside the flour and graham cracker crumbs and pick up some almond meal and flax meal from your local grocer. This crust is very healthy, perfect for diabetics or you low-carbers, and takes only minutes to make.

Simply place 3 parts almond meal and one part flax meal in a bowl. Toss lightly until well mixed. Next melt butter in the microwave. Slowly fold the melted butter into the almond meal mixture until it starts to look “wet.”

Coat the bottom of your pie pan with olive oil spray, and form a crust with this almond and flax mixture. Bake 8-10 minutes at 325 degrees, or until the crust starts to brown. Pull out of the over, add your pie or cheesecake ingredients, and done!

Have you tried this recipe? Please share your experiences in the comments section below.

When Building Muscle, Choose Big Body Parts Before Small

When building muscle, work big body parts before small body parts.

Bigger body parts require more energy expenditure, and generally utilize tougher compound exercises. You want to make sure you work the largest muscle group of the day when you are feeling the freshest. If you work minor body parts first, you risk not being able to lift as much weight. This decrease in resistance and effort makes it harder to maximize gains because you are training at a sub-optimal level.

Work the following body parts first:

• Legs
• Back
• Chest
• Shoulders

After these body parts, it’s ok to work arms, calves, abs, traps, and forearms.