Recently, the media branded the “Don’t Eat Before Bedtime” rule as a myth. As usual, they’ve taken a complex topic, distilled it down to a catchy headline, and gotten it completely wrong. The correct answer is much more nuanced. The short answer is that sometimes it’s okay to eat before bed, but mostly, it’s probably a bad idea.
The old thinking was that when you ate before bed, your body would be more prone to store food as adipose tissue—in other words, as fat. This might be an oversimplification, but current research indicates there’s truth to this supposed myth. A 2009 Northwestern University study separated mice into two groups and fed them both high-fat diets. They allowed half the mice to eat at night, which happens to be the normal feeding time for the nocturnal rodents. The other group ate during the day, when they’d normally be sleeping. By the end of the study, the night eaters had a 20% weight increase and the day eaters weight went up 48%.(1)
The researchers credited the weight gain to a domino effect that began with the disruption of circadian rhythms (the biological clock that indicates what your body needs and when it needs it every 24 hours). Knocking these rhythms out of whack caused an imbalance of leptin—a satiety-regulating hormone that’s heavily influenced by the amount you sleep.
In 2011, Northwestern published another study that further supported the results of the first. This one tracked 52 human subjects over a week. The results indicated that “caloric intake after 8:00 PM may increase the risk of obesity, independent of sleep timing and duration.”(2) While neither of these studies is conclusive (one wasn’t on human subjects, and the other worked with a limited sample size), they’re both compelling.
That said, there are a couple times when eating before bed is okay. If you’re trying to build muscle, casein protein (found in dairy but available in pure, powdered form) before bed might be worth trying. According to a study in the August 2012 issue of the Journal of Medicine & Science in Sports & Exercise, men who strength-trained for an hour, consumed 40 grams of casein, and then hit the sack experienced a 22% rise in amino acid circulation for the full 7.5 hours of sleep. In other words, the protocol gave their muscles better access to the building blocks they need to recover and grow.(3)
Also, consider those hectic days when you just haven’t had time to eat during the day. (Not ideal, but we don’t live in an ideal world.) Add to this the hard workout you did. In these situations, your priority should probably be to replenish lost nutrients such as electrolytes and make sure your body has all the protein (among other things) it needs for recovery. You don’t need a four-course dinner, but a light, balanced meal would be to your benefit.
Finally, there’s the psychological factor to consider. Last night, my 8-year-old said she couldn’t sleep because she was hungry. I chopped her up an apple. We chatted as she ate half of it. Then, she shuffled off to bed and slept just fine, circadian rhythms be darned. We all have an inner 8-year-old, so sometimes, you’re going to find it easier to sleep with a little somethin’-somethin’ in your tummy. I wouldn’t suggest institutionalizing the nighttime snack, but if you need the occasional piece of fruit or air-popped popcorn to detangle your nerves and send you off to dreamland, it’s not the end of the world.
In general, though, here’s what I recommend: If you’re trying to lose weight, stack the deck in your favor and go to bed on a relatively empty stomach. You can follow the 8 PM rule of the second study or, if that’s just not going to work with your schedule, then avoid eating within 3 hours of going to bed. Or, if you’re trying to build mass, supplement with casein before bedtime.
Thanks to Denis Faye @Beachbody.com
I’ve written numerous articles about optimal eating and the most nutrient dense foods that should be included in our weekly diets. This article focuses on three foods that have been battered by the media but are truly healthy food choices, and three foods touted as super healthy choices but they are far from it. So here we go!
Good choice! Loaded with a large percentage of short and medium chain fatty acids which actually enhance the immune system. One primary fat in butter is arachadonic acid which has been shunned by the public and medical community. However it is actually a healthy fat for the brain and skin. Butter is nutrient dense containing: selenium, zinc, copper and chromium and Vitamins A,D,E and K2. Vitamin K2 is a must with Vitamin D to help manage bone density. The converse of butter are the nasty margarines that have been elevated to king-like stature.
Dreadful food! The hydrogenated fat (overly heated) is the worst form of fat. These trans fats or trans fatty acids are heated which causes the chemical structure to dramatically wreak havoc on your health. Margarines or trans fats are also masked with artificial flavors, fake food coloring, added sterols that are estrogen compounds which can cause endocrine issues. Unlike butter, margarine can elevate the low density lipoproteins (LDL’s). The LDL’s are not all bad but margarine (trans fats) increase the percentage of heart jamming bad LDL’s!
- Whey Protein Concentrate (WPC) from grass fed cows
Very good nutrient dense choice to supplement your daily healthy intake. I’ve written about my super shake that contains WPC and I’ll share it with you:
2 cups unsweetened coconut milk
1 organic banana
3/4 cup frozen organic blueberries
1/3 cup walnuts or almonds
½ cup organic low fat Greek yogurt
2 scoops of WPC
2 ice cubes
So why whey from grass fed cows?
(1) WPC contains three muscle building branched chained amino acids (BCAA): Valine, isoleucine and leucine. The BCAA’s effectively elevate and expedite the muscle building and repair of muscle breakdown (anabolic pathway). The necessary anabolic volume is approximately 8-10 grams/day. Two scoops in your shake provides 20-24 grams. Another great source is salmon which contains bout 16 grams/100g of BCAA’s. So the “shake” is a great source of muscle building protein before and after your workouts.
(2) The grass fed WPC also contains the magical fat called conjugated linolenic acid (CLA) which enhances hormone and antibody health. Conversely the inferior whey protein isolate has been overheated. Consequently this protein quite often causes bloating and GI distress. Additionally, grain fed WPC has zero CLA.
(3) The super shake is an easy way to cover your daily fruit intake; walnuts are a healthy fat and the WPC also affects a hormone called Leptin which tells your brain that you’re satiated or “full”-thus reducing the urge to overeat.
GO TO drphil.isagenix.com FOR MORE INFORMATION IN THIS REGARD
- Soy products
Not so good. However the healthy soy that have been fermented are very healthy: tempeh, miso, soy sauce and Natto (very common in Japan). I tried it and oh boy, this taste must be acquired – but it’s healthy! The bad side of soy is the propaganda stream and the unfortunate health issues related to consuming soy products. Here’s a partial list:
(1) 99% of soy is genetically modified.
(2) Soy is on the “dirty” list with one of the most heavily pesticide laden foods.
(3) Soybeans have a very high percentage of phytic acid which inhibits the absorbtion of some key minerals: calcium, zinc, iron and magnesium. So when folks tell me that soy based products are good for bone density, this is just not true. Like most grains, the phytates are unhealthy unless they are fermented – as mentioned above.
(4) The processing of soy to obtain soy protein isolate (which I’m against as a protein powder substitute) is a lengthy process and compromises any nutritional value. The heating process along with preservatives and sweeteners is then marketed to the consumer.
Whey protein concentrate from grass fed cows is a much better option.
Great food! Clouded with the myth of elevating cholesterol. First off your body needs cholesterol for production of Vitamin D and hormone production. These hormones including testosterone and estrogen must have cholesterol for optimal body function. I have three eggs a day – every day! Organic and raw eggs are best! Cage free and lightly soft boiled are second in line. Include eggs – the protein content is at the top of the nutrient dense foods.
- Fruit juice
Not great! This includes orange, apple, pear, cranberry and all of the pseudo health sweetened drinks and sugary canned teas. Why is fruit juice on the questionable food list?
(1) The pulp has been removed and losing the fiber and nutrients just accelerates digestion and absorption. The quick dose of sugar causes a huge insulin spike.
(2) The concentrated juice is a big dosage of calories.
(3) Fructose absorbs differently than the other sugars. Even a seemingly healthy 10 ounce glass of orange juice has about 100 calories of fructose (over half of the sugars are from fructose).
(4) Fructose is digested through the liver and nearly 40% of it is converted to visceral fat (fat around the organs). The other types of sugar are not great, but average about 10% conversion to visceral fat. Fructose expedites new fat cells around your organs! Particularly bad is the added stress on the liver. Overload on the liver heightens the potential to increase body fat. Our national overweight and obese epidemic is fueled by the over consumption of refined juices. In combination with other refined simple carbohydrates, the U.S. unfortunately leads all nations with this growing epidemic.
Lastly, I’m a big fan of “juicing” providing that the primary juice is from vegetables. Adding two to three servings of fruit is perfect as a “supplement” to your vegetables.
Remember, you have a choice in food selection. Review my comments of these six foods and start today with a new revamped diet.
ORIGINALLY WRITTEN BY DAVE SCOTT | 6-TIME IRONMAN WORLD CHAMPION | STRENGTH & ENDURANCE COACH
Approximately 75 percent of adults require some sort of corrective lenses, according to the Vision Council of America, and about 64 percent wear eyeglasses, with the other 11 percent wearing contact lenses.
About a third of the population suffers from near-sightedness, while about 60 percent are far-sighted, struggling to see up close.
It’s safe to say this country has a vision problem, and other than consuming a healthy diet, no preventive methods have been developed. We live during an age of heart transplants, yet there’s no technology that preserves one of our most important traits, eyesight.
Fortunately, a healthy diet is pretty powerful. Consuming certain foods has proven to directly impact vision and overall eye health.
1. Egg Yolks
Age-related macular degeneration (AMD) is the leading cause of vision loss for people over 65 years old; however, eating egg yolks can help slow this process. For various reasons, a degenerative process can affect the macula, a tiny area in the back of the eye, subsequently damaging your vision.
Egg yolks contain lutein, a yellow-pigmented antioxidant belonging to a class of compounds called carotenoids. Lutein and a similar compound called zeaxanthin selectively accumulate in the macula of the retina, scavenging free radicals and acting as a blue-light filter.
Some experts suggest that we need about 6 mg of these antioxidants a day. One egg yolk has about 0.25 mg of lutein, and even more if you don’t cook it. Also, the body absorbs lutein found in egg yolks more easily than it does that found in fruits or vegetables. Consuming lutein with olive or coconut oil enhances absorption.
While other foods contribute to eye health, egg yolks were found to help the most
This delicious, green leafy vegetable contains lots of lutein, therefore working miracles on the eyes. Consuming it raw is the best method, as heating spinach is known to damage some of its antioxidants.
In the macula, lutein and zeaxanthin are considered macular pigments. Macular pigments have been shown to decrease the risk of AMD, and might also play a role in age-related cataracts, according to the Egg Nutrition Center. Among carotenoids, lutein and zeaxanthin are the only ones to be found in the eye’s lens.
Kale, broccoli, romaine lettuce, peas, Brussels sprouts, zucchini and other collard greens also contain high amounts of lutein.
Blueberries, also referred to as “brainberries,” are considered by some to be the healthiest food on the planet. Their bright blue casings contain anthocyanins, a group of powerful antioxidants that aid the body with multiple protections.
Eating blueberries helps protect the retina from unwanted sunlight and oxygen damage.
While consuming carrots won’t necessarily reverse bad eyesight, they can help improve overall eye health. Carrots contain lutein and beta-carotene, a substance converted to vitamin A by the body, a beneficial nutrient for eye health. Vitamin A is a crucial nutrient; in fact, a lack of it is the leading cause of blindness in the developing world.
Orange colored foods like mango, pumpkin, apricots, sweet potatoes and cantaloupe also contain beta-carotene.
This vitamin E-rich nut has also been proven to slow macular degeneration, and just one handful a day provides you about half of your daily dose. Almonds contain the anti-cancer nutrient amygdalin, also known as laetrile or vitamin B17.
Almonds promote overall well-being. They contribute to weight loss, help lower cholesterol, prevent heart disease and improve your complexion, among many other benefits.
What Steps Are You Taking To Nourish Your Eye’s?
Weight Loss Shake – Protein Powder
One of the keys to a healthier, longer life is sustaining healthy blood sugar. Managing blood sugar is different for every person, but it doesn’t have to be difficult—in some cases, it can be as simple as consuming whey protein before or with each meal.
The reason may be because whey protein stimulates the production of hormones in the gut that help to improve the efficiency of insulin needed to lower blood glucose, according to recent research published in the journal Diabetologia.
In the crossover trial, 15 subjects with type 2 diabetes consumed 50 grams of whey protein mixed with water 30 minutes prior to meals on one day and used a placebo drink prior to their meal another day (1). The meal consisted of foods known to cause the most dramatic spikes in blood sugar—high-glycemic foods—such as white bread and jelly. To track the effects of the meal on blood sugar and insulin levels, the researchers tested each subject’s blood just before and after they drank the whey protein or placebo drink, 15 and 30 minutes after they ate their meal, and every 30 minutes after that for three hours.
At 30 minutes, insulin response after the meal was 96 percent higher when the patients pre-loaded with whey protein, meaning their bodies did a better job of ushering sugar that was consumed into cells than when they didn’t consume whey before their meal. This resulted in a 28 percent decrease in blood sugar levels simply by consuming whey before a meal.
Researchers suggested that whey protein promoted the production of the intestinal hormone GLP-1, which is a glucagon-like peptide that stimulates the production of insulin. This is an important function, especially in people with diabetes whose insulin production may be impaired or for those who rely on insulin injections, because it prompts increased production of insulin. An ample supply of insulin is key in offsetting dangerous blood sugar spikes and fluctuation of energy levels that often occur after meals high in carbohydrates.
A similarly designed study in 2005 published in The American Journal of Clinical Nutrition focused on the incorporation of whey protein in a meal, instead of before, and its effects on insulin activity and blood sugar levels after a meal (2). The subjects were given a whey protein supplement with a meal of readily absorbed carbohydrates (mashed potatoes and meatballs). The next day they were given the same meal but whey protein was substituted with another source of protein: lean ham. Blood sugar and insulin levels were analyzed before and after the meal. The researchers found that insulin responses increased by 57 percent resulting in a 21 percent lower blood sugar response with the incorporation of whey protein in a meal. The take away? It’s not just about eating protein; whey protien in particular has beneficial effects on blood sugar management.
The results of both studies strengthen the implications of the positive effect whey protein has on blood sugar control—whether taken as a supplement before a meal or as part of a meal. Consumers with type 2 diabetes are advised to discuss different approaches for blood sugar management with their doctors before making adjustments to their diets.
Here are some ways you can incorporate whey protein into your diet daily:
Consume whey protein (such as IsaPro®) mixed with water before an indulgent meal higher in carbohydrates. You can even add a splash of juice to boost flavor.
Drink a smoothie or shake that contains whey protein for your meal. IsaLean® meal replacements contain high-quality whey protein along with low-glycemic carbohydrates and healthy fats for a complete meal replacement.
Add whey protein powder to meals or baked goods. Try mixing whey protein powder into your oatmeal, pancake batter, or homemade protein bars.
Jakubowicz D, Froy O, Ahrén B, et al. Incretin, insulinotropic and glucose-lowering effects of whey protein pre-load in type 2 diabetes: a randomised clinical trial. Diabetologia. 2014. doi:10.1007/s00125-014-3305-x
Frid AH, Nilsson M, Holst JJ, Bjorck IM. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr 82: 69–75, 2005.
Horse riding stretching exercises to improve your performance and do away with horse riding injuries for good.
If you’re looking to improve your horse riding performance or just seeking to prevent horse riding injuries it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help.
Although it may appear quite simple, horseback riding is actually a skill that requires practice much like any other sport. Professional equestrian athletes are in peak physical condition and riding is an excellent form of exercise as it utilizes several muscles simultaneously; giving some of the body’s major muscle groups a fairly intense work out.
Horseback riding actively engages several of the body’s muscle groups with significant background work from the joints and tendons that they are attached to. The hip flexors are a group of muscles that help to provide free range of motion allowing the body to bend in to the hips, and the hips to be pulled in towards the torso. A sit-up is a good example of the hip flexors at work and these are used when riding to hold the trunk of the body in a vertical position and prevent you from shifting back behind the line of gravity.
The hips work in conjunction with the rectus abdominis as well as the muscles in the lower back to keep the torso properly aligned, keeping the rider firmly positioned and anchored in the saddle. This also helps the horse maintain balance, which can prevent serious accidents.
The hip flexors are made up of the psoas muscles as well as the iliacus and together they form the iliopsoas. Located on either side of the spine in the lower back, the psoas is one of the largest muscles in the body. They reach across the front and down in to the pelvic area where they attach to the trochanter located towards the top, on the inside of the leg. The thigh muscles also attach here, which is why it’s possible that a strain to the psoas can be felt as pain in the thigh area.
The four major muscles in the thighs are also known as the quadriceps. These are made up of the rectus femoris (middle of the thigh), the vastus lateralis (outer thigh), the vastus medialis (inner thigh) and the vastus intermedius, which is situated up top at the front of thigh and lies between the vastus lateralis and the vastus medialis.
The other muscles in this region that are engaged while riding are the sartorius, gracilis, adductors, and pectineus, making the thigh the area with the highest concentration of active muscles while riding. This group serves to not only grip the saddle, but also to flex and extend the leg allowing the rider to rise up and down as the horse is trotting as well as to easily come up out of the saddle during show jumping. There are five adductor muscles in total that run from the pelvis to the thigh and down to the knee.
The gastrocnemius and the soleus are more commonly known as the calf muscles. Although they may appear to hang in a state of rest at the sides of the animal, these muscles are also engaged while riding as the calves are used to provide directions that prompt the horse to turn or speed up simply by applying pressure to its side with the calf. These are also flexed while the rider is up on their toes in the stirrups.
Injury Prevention Strategies
Since so many of the muscle groups are used in horseback riding, it’s important to prepare the body for the physical demands of the activity.
- Equipment: Using high quality protective equipment that has been maintained properly will help prevent many injuries.
- Warm up: Just as a gymnast or runner must warm up prior to practicing or competing, so must an equestrian. It is a proven fact that warming up helps to prevent injuries as it works to increase blood flow to the muscles to gradually prepare the body to handle the demands of more strenuous or vigorous activity. A proper warm up routine can not only help to increase the efficiency of your muscles, but it can also reduce the potential for pulled muscles and decrease the severity of muscle soreness after your exercise.
- Strength & Conditioning: Training and exercise will keep the body in optimum form thereby minimizing the risk of injury. Strength training helps to build increased strength in the muscles and tendons and over time can improve the overall function of the body’s joints. The most common forms are weight and resistance training.
- Stretching: Stiff muscles and joints are susceptible to injuries so flexibility plays an important role in their prevention. It is for this reason that one of the key components of an effective warm up is stretching.
The Top 3 Horse Riding Stretches
Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective. Below are 3 very beneficial stretches for horse riding; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions beside each stretch.
Lying Knee Roll-over Stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees.
Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.
Standing Toe-up Achilles Stretch: Stand upright and place the ball of your foot onto a step or raised object. Bend your knee and lean forward.
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New research shows that icing an injury may even make it worse
Gary Reinl has an ice pack at home that he’s saving for a special occasion. Despite decades of experience in the sports medicine industry, he’s not keeping it in the freezer in case someone has a sprained ankle that begins to swell. Quite the contrary. He is holding onto the ice pack for the day when no one asks for ice to nurse injuries. “My goal,” he says, “is to take it to the Museum of Questionable Medical Devices and have it displayed there.”
The first instinct of countless coaches and parents is to get a cold pack on an injury right away. Icing restricts blood flow to the area, which helps numb pain and keep initial swelling from getting out of control. But Reinl is part of a small chorus of voices trying to convince people that what they have believed for decades might be wrong. Years ago, he was exploring the literature to see how he could use ice more effectively when treating injuries, when he realized the research was inconsistent. “It didn’t make any sense to me,” he says. “I thought that, if everybody is icing, it must be good.” He has since written a book, Iced! The Illusionary Treatment Option, and dubbed himself “the anti-ice man.”
Research on the efficacy of ice is, in fact, more tepid than many might think. “Ice is commonly used after acute muscle strains, but there are no clinical studies of its effectiveness,” noted a 2012 study in the British Journal of Sports Medicine. Some studies say this practice could be counterproductive in the long run. “Topical cooling (icing) . . . seems not to improve but, rather, delay recovery from eccentric exercise-induced muscle damage,” according to a 2013 study published in the Journal of Strength and Conditioning Research.
And yet, since the late 1970s, medical practitioners have often treated an injury with RICE (rest, ice, compression and elevation). It’s an easy formula to remember: RICE is nice. The term was coined by Dr. Gabe Mirkin, a former assistant professor at the University of Maryland, in the bestselling Sports Medicine Book published in 1978. But even he has changed his mind. “Nobody believes in rest anymore,” he says. “You can get a hip replacement and you’re on the bike 12 hours after surgery.” As for ice, “there is no data to show that ice does anything more than block pain,” he says. “And there is data that shows it delays healing.” The mnemonic he made famous, however, remains prevalent. “RICE is just something that stuck—and it’s wrong,” Mirkin adds. “I’m partially responsible for this misinformation.”
Even top sports-medicine experts haven’t caught up to his thinking. Basketball superstar LeBron James is frequently spotted icing his knees after practice. The same goes for soccer players. Jake Joachim, head athletic trainer for the Vancouver Whitecaps, agrees there is a dearth of evidence about ice’s effectiveness. But, he says, “if there’s a tremendous amount of swelling, my No. 1 thing is to return function. Part of returning function is getting that swelling out.”
Dick Hartzell, author of Don’t Ice that Ankle Sprain, has seen baseball pitchers icing their shoulders. “It should be illegal,” he says. “The whole world needs to change on treating sprained ankles and bruises.” The 73-year-old invented the Flexband—a giant rubberband—that can be used for gentle resistance, or traction, exercises.
He has spawned believers. Three years ago, John Paul Catanzaro was trimming branches in his backyard when he rolled his ankle. “It’s almost a knee-jerk reaction. Something happens. Put ice on it immediately,” the certified exercise physiologist says. But he went against his instinct and thought to try something he’d read in Hartzell’s book. He got out a stretch band, rigged it to his chin-up bar and started doing simple movements for his ankle. The next morning when he woke up, there was no pain or restriction in motion. “It really opened my eyes,” Catanzaro says. “The worst thing you can do is put on the crutches and rest it.” Now when clients come to his training facility in Richmond Hill, Ont., with an injury, he tells them to forget about RICE. Instead, he recommends movement, elevation, traction and heat. It has its own memorable acronym too: METH.
The food service industrial complex in this country has made it incredibly cheap to consume two of the three sources of energy—fat and carbohydrates. Of course, those also happento be the two that decades of conflicting dietary fadshave been determined to limit.Outside those suffering kidney or liver disease, however, protein is rarely the target of dietary restriction. It also needn’t require consumption in large, expensive slabs.Deriving most commonly from meat, protein typically requires tons of feed, megaliters of water, and hundreds upon thousands of road miles to transport, contributing to its cost. In fact, according to PETA, it takes over 11 times as much fossil fuel to yield one calorie of animal protein as it does to yield a calorie of plant protein.To give you an idea of what a typical protein costs, organic chicken breast registers at about 8¢ per gram of protein and is likely only rising, with drought, disease, and supply shortages driving up the per-pound cost of livestock nationwide.But those trying to maximize protein on a budget have options. Behold these nutritional cheat codes for working more protein into your diet on the cheap.
The collard greens of whole grains, rye seeds can be tough to cook with, but are loaded with additional nutrients, including magnesium, iron, and fiber. Historically regarded as “the poverty grain” for their durability on poorer soils, rye berries don’t taste like rye bread, the flavor of which actually comes from caraway seeds. They’re an incomplete protein, though, so boil them up the way you would rice alongside the next entry on our list…
Where to buy them: Two dollars gets you a pound of them at Whole Foods, or you can order five pounds at Breadtopia.com for about four bucks.
Value: 3.5¢/gram of protein
Exceeded in protein among all legumes by only soybeans and hemp, lentils are also high in folate, fiber, and, well, flatulence. Red lentils boast the shortest cooking time of the bean’s six varieties but, like rye berries, lentils are an incomplete protein requiring the consumption of complementary foods (see above) within 24 hours for proper synthesis. You’ll get a lot of carbs in the process, but fewer than in a helping of rice and beans, with almost three times the protein.
Where to buy them: A one-pound bag of house-brand lentils at Wal-Mart costs just over a dollar.
Value: 0.8¢/gram of protein
As high in protein as any vegetable (8 grams per cup), green peas are also rich in vitamins B1, B6, and K, phosphorus, and dietary fiber. Available in three forms—fresh, dry, and frozen—they can be cooked, tossed into salads, or popped like nuts.
Where to buy them: A two-pound bag of generic frozen peas can be purchased from just about any grocery store in the known universe for less than $2.50.
Value: 5.4¢/gram of protein
Keep in mind that rye berries, lentils, and peas are primarily carbs. So when you eat them, that’s what you’re getting the most of, but they’re “good,” fiber-dense carbs, making these foods nutritional multitaskers.
It’s no surprise to see eggs on a list of protein sources, but it may surprise some to see them among the cheapest. One carton yields 72 total grams of protein, though the per-egg amount drops to 3.6 grams when separated, something the saturated-fat-conscious should consider. Hormone- and antibiotic-free organic eggs typically run about a third more, but are still a (healthier) protein bargain.
Where to buy them: One carton of conventional eggs averages $2.12 according to the US Bureau of Labor Statistics, and is among the most ubiquitous foods in America.
Value: Approx. 2.9¢/gram of protein (conventional), 4.2¢/gram of protein (organic)
Low-moisture hard cheeses are customarily high in protein, and Parmesan is the highest. Nearly 40% of its total composition is protein, though almost another 20% is saturated fat. Still, you can shake several servings over salad or pasta to boost the protein content of a meal.
Where to buy it: A five-ounce tub of Grana Padano Parmesan at Trader Joe’s runs between $3 and $4.
Value: 5.8¢/gram of protein
Meat (along with substitutes like tofu, tempeh, and seitan) is ordinarily among the most expensive sources of protein, but canned tuna is the exception. Lower in mercury than solid tuna, light (or skipjack) tuna is still generally not recommended more than once a week.
Where to buy it: Whole Foods carries a soy-, salt- and pyrophosphate-free version within its 365 line for around $1.50.
Value: 5.4¢/gram of protein
Fage 2% Plain Greek Yogurt
Greek (or strained) yogurt is notoriously high in protein—and price. But when it comes to protein content Fage’s low-fat offering is high even for Greek yogurt, making it a relative bargain. It can obviously be enjoyed on its own and is also used as a substitute for mayonnaise, sour cream, or cream-based sauces.
Where to buy them: Major grocery stores often offer the 35.3-ounce size on sale for around $6. When they do, stock up!
Value: 6¢/gram of protein
1% Cottage Cheese
A punch line leveled at dieters for many years, cottage cheese isn’t just a protein powerhouse, it also provides roughly 15% of the daily recommended intake of calcium, and half the DRIs of vitamin B12 and phosphorus. Just make sure to steer clear of additives like carbon dioxide, various gums (guar, xanthan, locust bean, etc.), and carrageenan.
Where to buy it: A 16-ounce tub can be purchased for around $2 at most grocery stores.
Value: 3.6¢/gram of protein
Thanks to Jordan Burchette @ Beachbody
Eating fresh, healthy, organic, local foods sounds great—but what if you’re on a budget?
We feel your pain. Fortunately, there are plenty of ways to eat well and actually save money in the process. Your shopping list isn’t going to include vegetarian, brown rice sushi rolls from the macrobiotic deli case, but trust us, you’ll live.
1. Don’t shop hungry!
How often do you swing by the market on your way home from work, tired and starving? While this seems like grandmotherly advice, it’s firmly rooted in current research; a new Cornell study shows that people who shop while hungry are more inclined to buy more calorically dense food.1 Keep a piece of fruit or a small Ziploc® bag full of raw nuts in your bag to guard against filling your cart with foods you’re craving now but wouldn’t buy on a full stomach.
2. Buy flash-frozen fruits, vegetables, and fish.
While any processing takes away from a food’s maximum nutritional value, flash freezing is a great way to preserve vitamins and minerals when vegetables and seafood are at their freshest. And the convenience of a bag of veggies or a filet of fish in the freezer can’t be beat. The price? For seafood, there’s no comparison: fresh is much more expensive—when you can get it at all. (If you check at your local grocer’s fish counter, you’ll find that much of what is being sold in the case as fresh has in fact been previously frozen.) Produce is trickier: frozen is sometimes, but not always, cheaper than fresh, in-season, fruits and vegetables.
3. Shop at your local farmers market.
This may surprise you, but it’s cheaper to get your veggies—organic or not—at the local farmers’ market than at the local supermarket. A 2011 study by the Northeast Organic Farming Association of Vermont is one of several around the country showing that farmers’ market prices are consistently lower than those of neighboring grocery stores.2 Who knew? So have a great time shopping with your neighbors and supporting local farmers,and be happy in the knowledge that you’re saving money too.
4. Stick to your list.
Don’t cave in to the snazzy packaging on the supermarket shelves. Make your meal plan and shopping list at home, and then stick to it. Here’s the exception: when you shop at the farmers’ market or local produce stand, sometimes a gorgeously fresh fruit or vegetable will stand out—one you hadn’t planned on. Build some flexibility into your list to account for these unanticipated treasures . . . just decide which meals you want to add them to before purchasing. A good rule of thumb is to stick absolutely to your list of pantry items, but give yourself some leeway with fresh, seasonal foods.
5. Eat lots of beans and always soak your own.
Beans are a great source of protein and fiber, and form the cornerstone of many world cuisines. And they’re dead cheap—if you buy them dried. Soaking your own beans is easy, though it does take more planning than opening a can of them. But it’s no big deal. Just decide the night before what you’re going to eat the next day. If a meal includes beans, then put them in a pot of water to soak and leave them overnight. In the morning, let them cook as you’re getting ready for the day.
6. Buy in bulk.
Costco® and other warehouse stores sell fruits and vegetables at ridiculously low prices—if you’re willing to buy, say, 15 pounds of potatoes or 8 pounds of oranges at a time. You’re in for some work at home, but at those prices, who’s complaining? Also, in many regions it is possible to pair up with another family or two and buy a portion of either a cow or a pig directly from a local farmer. In exchange, you will receive many, many neatly wrapped and labeled packages of meat. An extra freezer is necessary for this, but well worth the investment if you live in a region where such arrangements exist. Another huge benefit of this is that you know the animal was not raised on a factory feedlot. Therefore, the meat will likely be free from the steroids and antibiotics that plague grocery store bargain meat cuts.
7. Join a CSA.
Community Supported Agriculture is another way to save money by cutting out the middleman. With a CSA, you pay a flat fee up front. On the East Coast it’s typically $400-$500—for a whole growing season of produce! Every week you get a box of whatever came out of the farmer’s field. Like buying in bulk at warehouse stores, this calls for some time and creativity in the kitchen. In late summer, we sometimes freak out trying to figure out what to do with all those perfect, ripe tomatoes. What a problem to have!
8. Cut your consumption.
Over the last few decades, restaurant portions have become gargantuan, and we somehow seem to think that a platter of food is actually a single serving. Most restaurant entrées can easily feed two or three. So when you’re out, either share a single entrée, or get half boxed for another meal. And at home, serve smaller portions on smaller plates. It won’t take long at all before you’re satisfied with sensible portions
Thanks to Kim Kash
Dr. Phil The Wellness Consultant Inc.
@ Tranquil Therapeutic Solutions
650 Scottsdale Drive, Unit 2-C
Guelph, Ontario, N1G 4T7
Tranquil Therapeutic Solutions is honored to be the official clinic of Angelstone Riding Academy.
Our team of healthcare professionals provides rejuvenating treatments, rehabilitative therapies, and personal consultations to help children, families and horse enthusiasts meet their improved health, fitness, and lifestyle goals, as well as sports specific training for all riders.
Our services include Chiropractic Care, Physiotherapy, Osteopathy, Naturopathy, Registered Massage Therapy, Mobile Massage, Custom Orthotics, Acupuncture, and more.
Please do not hesitate to call us with any questions or concerns, or better yet – come in for a visit!
Angelstone Riding Academy
Angelstone Riding academy is recognized as the top facility in the Guelph-Kitchener area for serious and upcoming horse enthusiasts.
Whether you are a rusty rider relearning the ropes or a new enthusiast, you’ll find the horses, equipment, and programs to enjoy the world of horses without the need to own one at our academy.
- Children’s Camps
- Birthday Parties
- Saturday Club (Children 10-16YOA)
- Little Ponies (Learn to ride, Age 5-7)
Currently registering for Angelstone Riding Academy Summer Camp 2014.
Please register early to ensure a spot for your child.
Weeks starting July 7th – August 29th.
General Contact Info
1065 Victoria Road South (South of Stone Road)
Guelph, ON N1L 1B3
Toll Free: 1-888-233-4656
Kristina Brooks / Office Manager & Trainer
6 Tips for Spring Allergy Relief
With winter finally on its deathbed, it’s time to say goodbye to frigid commutes and icy sidewalks, and hello to singing birds, budding flowers…and seasonal allergies.
According to the folks at the Asthma and Allergy Foundation of America, pollen from trees, weeds, and grasses can start kicking as early as February. And that’s when symptoms like sneezing, runny nose, congestion, and watery eyes kick in, transforming up to 40 million of us happy-go-lucky human beings into miserable mucus monsters.
“An allergy is an immune system reaction to something that is normally not harmful, but the body thinks is harmful,” says Jonny Bowden, PhD, CNS, and author of The Great Cholesterol Myth. “Seasonal allergies are triggered by substances that are more common at particular times of the year, like pollen. Your body reacts with some kind of inflammation, which produces a lot of annoying symptoms.”
In addition to nonstop sneezing, you might experience shortness of breath, coughing, and wheezing—all of which significantly decrease the odds that you’ll want to work out—much less get in a good session.
Recently, the Food and Drug Administration approved a pill that treats grass pollen allergies. But if you’re not interested in being a guinea pig for the FDA, here are 6 tips to keep those spring allergies at bay…
#1. Check the Pollen Count
Along with incredible use of alliteration, the American Academy of Allergy, Asthma, & Immunology (AAAAI) provides a helpful National Allergy Bureau (NAB) map that reports pollen and mold levels in your area. You can also sign up for personalized daily updates.
#2. Attack the Dust Bunnies
Vacuum and dust your place thoroughly, paying close attention to crevices where dust bunnies and cobwebs can hide. Then move on to your carpets, pillows, curtains, upholstered furniture, and under the bed. Oh, and don’t forget to wipe down the fan blades. Picking up an Unger duster to get between vents is another bright idea.
Don’t just do this routine once and call it quits for the season; do it on the regular. Remember that whenever you crack a window or keep the door open to let in fresh air you’re also inviting allergens to make themselves at home.
#3. Replace AC Vents
On high-pollen, windy days, keep your windows shut. But if you need to cool your place down, doing so with a grungy AC filter is a bad idea. Not only will it make your AC unit less efficient, it’ll also circulate tainted air throughout your home. When purchasing a new filter, pay attention to the minimum efficiency reporting value (MERV) or High Efficiency Particulate Air (HEPA) rating. The type and rating you need depends on your unit. So you’re going to do have to do your homework to find the right fit. Basically that means you’ll have to ask Google for the answer.
#4. Work Out Indoors
Whether you’re running errands or from the cops, if you’re doing it outside on a windy day you’re probably exacerbating your allergy symptoms by huffing and puffing mold and pollen. Keep the windows and doors shut between 5 AM and 10 AM on blustery days. This can help shield you from allergy symptoms.
If you’re not staying in, you do have options to mitigate your suffering. “I prefer starting with the least damaging, safest substances, such as the Similasan remedies, which are homeopathic and basically have no negative side effects,” explains Bowden, referring to a Swiss brand of natural eye drops, ear drops, and other remedies. “However, if I were suffering a lot and nothing else was working, I’d try a nasal spray. [But] some OTC drugs have a number of side effects that aren’t fun, like sleepiness and the jitters.”
#5. Boost Your Immune System
“Building up your immune system won’t stave off allergies any more than reinforcing your home will stave off hurricanes, but reinforcing your home may make it more likely your home will survive a hurricane,” says Bowden. He recommends stocking up on immune-friendly foods and supplements like olive leaf complex, onions, apples, coconut oil, and honey.
“Honey (raw, organic) is soothing for the throat, which is one of the areas most affected by inflammation and irritation,” he adds. “Green tea has many healing compounds like catechins. However, how much these things help depends on the severity of the reaction and the sensitivity of the individual.”
Two other supplements Bowden recommends are quercetin and stinging nettle. Quercetin is “highly anti-inflammatory and particularly good for allergies,” he says. Stinging nettle may help combat the sneezing, runny nose, and itchy eyes.
#6. Roll Up the Windows
We know…it’s finally warm outside. But, use the AC in your car instead of rolling the windows down. And while this doesn’t let you enjoy the balmy weather or subject the world to John Legend’s “All of Me” at an absurdly high volume, it does keep the pollen and mold on the outside of your car instead of inside your body.
By Zack Zeigler