Foods to Avoid Before a Workout

February 18, 2016 by greystar

It can be a good idea to fuel up with a healthy snack before a workout, but some foods should be avoided altogether before hitting the gym. To see the best results possible, avoid eating these three foods for at least a few hours before you work out.

Flax Seeds. This may come as a surprise since flaxseeds are certainly having a moment in the health food world, but one time that you should not consume the tiny seeds is right before exercising. Because flax seeds are full of fiber, they could cause gas or bloating, which will make you feel pretty uncomfortable when doing crunches or running on the treadmill.
Milk and dairy. If you frequently snack on yogurt or drink a glass of milk for calcium, you may want to cut it out right before heading to the gym. Many trainers say that dairy slows down performance due to its tendency to cause excessive burping and an acidic feeling in the stomach—both of which sound pretty uncomfortable, especially when working out.
Protein bars. This one may be the most surprising of them all, but many common protein bars contain as much sugar and calories as a candy bar. Bars with less than 10 grams of protein could cause a drop in blood sugar and only leave you feeling tired and weighed down.

Top 5 foods and drinks to avoid before workouts [SheKnows]
Foods to Avoid Before a Workout [PopSugar]
20 Foods that Can Ruin Your Workout [Shape]
Worst Workout Foods: What Not to Eat Before a Workout [U.S. News]

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Filed Under: Miscellaneous Tagged With: Exercise, Health, Wellness, Workouts

Fall Is Here! Read About the Health Benefits of Pumpkins and Squash!

November 5, 2015 by greystar

Now that fall is here, your meal plans are filled with pumpkins and squash. You love these foods because of their delicious taste and cooking versatility, but did you know that they’re also filled with health benefits? Here are just a few of the most beneficial nutrients in pumpkins and squash.

Pumpkins contain a great deal of vitamin A, which boosts the immune system to prevent you from getting sick once the seasons change. Vitamin A also helps to maintain the health of your eyes.
The carotenoids that give pumpkins their bright orange color protect you against heart disease, prevent wrinkles on the skin and even fight off the free radicals that cause cancer.
Pumpkins are great for digestion because they contain a good deal of fiber. The fiber also balances your blood sugar and lowers bad cholesterol, which is especially important as you age.
Just one serving of butternut squash offers 35% of your recommended daily dose of vitamin C. This essential vitamin can greatly reduce your risk for heart attack.
Acorn, butternut and spaghetti squashes are filled with anti-inflammatory properties, which alleviate the symptoms of arthritis and soothe aching joints.

Eat Your Pumpkin! 9 Reasons Why It's Good For You [Mind Body Green]
6 Health Secrets of Winter Squash [Organic Authority]

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Filed Under: Miscellaneous Tagged With: Fall, Health, Pumpkins, Seasonal

Cut Out These Two Foods to Skip the Saturated Fat

February 19, 2015 by greystar

Its important to understand the different type of fats that are found in the foods you eat. Monounsaturated and polyunsaturated fats are actually healthy in limited amounts. However, too much saturated fat can lead to high cholesterol and even some forms of cancer. If you know which foods contain this type of fat, you can avoid eating too much of them. Here are two foods that contain high levels of saturated fat.

Butter. While it gives moisture and flavor to some favorite comfort foods, butter contains more saturated fat than most other foods. Instead of cutting it out altogether, you can limit your intake to a tablespoon a day.
Ice cream. Another favorite food for many, ice cream (and other dairy products) contains high amounts of saturated fat. Treat yourself to this cool dessert once a week instead of once a day.

Top 10 Foods Highest in Saturated Fat [Healthalicousness]
Saturated Fats Are Primarily Found in What Groups? [Healthy Eating]
Saturated Fat [CDC]
Fats and Oils [Better Health]

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Filed Under: Miscellaneous Tagged With: Diet, Dining, Health

Easy Ways to Sneak More Fiber Into Your Diet

February 5, 2015 by greystar

Fiber helps to prevent chronic diseases like diabetes, heart disease, and cancer, and it even aids in weight loss because it makes you feel more full after eating. If all of these things sound good to you, check out these common foods to help incorporate more fiber into your diet.

Pears. One small pear packs an impressive five grams of fiber, and it’s tasty, too. Eat one whole for a handheld snack while you’re on the go, or slice one up and add it to a summery salad.
Oatmeal. Your favorite healthy breakfast food is filled with soluble fiber. Eating fiber-packed oatmeal everyday can help you lose weight and lower your cholesterol.
Raspberries. Seed-filled fruits, like raspberries, boast about eight grams of fiber per cup. Eat them alone or sprinkle some fresh on top of your favorite Greek yogurt.
Artichokes. Although artichokes don’t seem like the likeliest source of fiber, they’re actually packed with a whopping 10 grams each. One artichoke also only contains 65 calories, so it makes a great way to lose weight and consume more fiber.
Whole-wheat noodles. Instead of reaching for your usual spaghetti at the grocery store, opt for a whole-wheat pasta instead. One cup offers six grams of fiber, which is twice the amount of regular pasta.

11 Ways to Get More Fiber in Your Diet [Food Network]
Dietary fiber: Essential for a healthy diet [Mayo Clinic]
Five Painless Ways to Get Your Fiber On [ABC News]
5 Simple Ways to Eat More Fiber [Eating Well]

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Filed Under: Miscellaneous Tagged With: Diet, Fiber, Food, Health

Essential Beauty-Enhancing Products You Already Have at Home

October 16, 2014 by greystar

The next time you want to try a new beauty product, you might want to start by browsing your kitchen cabinets instead of heading to the drugstore. Many common foods and oils can double as creams, scrubs, and skin treatments! Here are a few beneficial beauty products that you likely already own.

Tea bags. Instead of investing in a pricey eye cream to get rid of those dark circles after a night out, use some tea bags instead. Soak two green tea bags in warm water and lay them on your eyelids. The caffeine will shrink the appearance of blood vessels, while the antioxidants reduce inflammation.
Oatmeal. Make your own face treatment by using your favorite breakfast oats. Place a handful of whole oats inside of a washcloth and secure it closed with a rubber band. Soak the whole thing in a sink of warm water until the water turns cloudy, and then splash it onto your face. This will create a protective barrier on the skin that seals in moisture and provides anti-inflammatory properties.
Oranges. Use oranges to get rid of pesky dry patches on the skin. Squeeze half of an orange into a bowl and mix in 1/4 cup of granulated sugar and 1/4 cup of olive oil. Rub the other half of the orange on dry knees or elbows to loosen the dead cells, and then rub on your homemade scrub to slough them away.

Have A Spa Day…At Home! 10 DIY Beauty Treatments! [Seventeen]
Our Favorite All-Natural Home Beauty Treatments [Fitness]
Crazy Beauty Tricks That Really Work [Whole Living]
6 All-Natural Beauty Fixes [Woman’s Day]

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Filed Under: Miscellaneous Tagged With: Beauty, DIY, Health, Wellness

Spice Up Your Diet With These DASH Recipes

February 20, 2014 by greystar

Any dieter will agree that healthy foods aren’t always the most exciting. The Dietary Approaches to Stop Hypertension (or DASH) eating plan aims to incorporate convenient, tasty meals into your healthy diet, using only accessible ingredients that you likely have around the house. This NIH website offers a number of DASH-friendly recipes for every day of the week.

Here are three recipes you'll find there:

Chicken Salad
Just like the summer picnic favorite, this zesty chicken salad can be spread on sandwiches or placed on a bed of lettuce. Unlike its fattening counterpart, DASH’s chicken salad recipe contains less than 200 calories.

Vegetarian Spaghetti Sauce
Whether you follow a meat-free diet or not, this delicious spaghetti sauce tastes great over pastas or on other Italian dishes. It also contains only 479 mg of sodium per serving, significantly less than other sauces.

Chicken and Spanish Rice
A traditional dish with a zesty kick of flavor, this Spanish rice recipe contains much less sodium than other versions. By substituting brown rice for regular white rice and adding a variety of vitamin-rich vegetables, this fast and easy recipe can help you stay on track with healthy eating as well.

To find the full week’s worth of DASH recipes, visit the NIH website here.