FUEL LIKE AN ATHLETE

FUEL LIKE AN ATHLETE

You absolutely cannot achieve your fitness goal of sleek, tight, sexy-toned muscles if your body lacks the correct fuel.

Getting Your MoJo

What are the benefits of coffee one might ask?

There are numerous reasons to enjoy a cup of coffee in the morning, even more than a caffeine boost to get you through the day. Many people are simply addicted to coffee for that fact, yet it provides many more benefits in all areas of your life.

1) Caffeine provides positive benefits in performance and memory. This is ideal for completing complex projects in the workplace with increased focus and alertness.

2) Caffeine has the potential to protect against Parkinson's disease. Studies have shown that the more caffeine that is consumed, the less risk there is for the development of Parkinson's disease.

3) Drinking caffeine in moderation prevents the mental decline that often occurs with aging. This means that moderate caffeine intake reduces the risk of Alzheimer's disease.

4) The caffeine in coffee normalizes the brain function, prevents brain degeneration, and protects the motor skills over time.

5) Drinking coffee daily promotes happiness, alertness, energy, a sense of well-being, and sociability. This is precisely why so many people rely upon their morning Java to prepare them to start their day.

6) Drinking a cup of Joe before you workout will boost your endurance and stamina. This is ideal to use pre-workout to increase stamina so that you can burn more calories by working out for a longer period of time.

7) Drinking coffee regularly reduces the risk for type II diabetes.

8) Coffee has a large amount of antioxidants, and most Americans that consume 1.64 cups of Joe per day to intake 1299 mg of antioxidants as a byproduct. Tea comes in a very far second place at 294 mg of antioxidants. The other competitors within the top five are bananas at 76 mg, dry beans at 72 mg, and corn at 48 mg.

Coffee has been proven to have many more long-term benefits than most people understand. There is more research being shown on a regular basis to add to this long list, yet while all this information is great, you must also enjoy your coffee in moderation based on the advice of medical professionals. Health professionals recommend drinking 2 to 3 cups per day, and it is best to split up your coffee consumption so that you don't have a caffeine crash by lunchtime.

Of course, it does make a difference in the type of coffee that you drink, and it is best to enjoy organic coffee that is not grown with the use of pesticides. This will protect you as the consumer from harmful chemical additives used in the harvesting of the coffee crops, and it will also work to protect the environment by reducing the amount of chemical pesticides that are used in coffee farming. You can take this chance to look for high-quality coffee products on the market certified by the USDA as organic. This is your opportunity to drink to your health with a delicious beverage while also continuing to benefit the environment by the choices that you make in purchasing organic and sustainable coffee beans. It just makes sense.

Researchers from the University of Scranton released a study on August 29, 2005 that coffee is the No. 1 source of antioxidants in the American diet, as black tea places second. 

To consume the appropriate amounts of antioxidants by way of foods, it is best to choose colored fruits and vegetables. Not only do they offer antioxidants, they contain higher content of vitamins, minerals, and fiber.

The BEST food sources are:  Berries, Red Grapes & Tomatoes to name a few.

F4M 6 Best Foods Ever!

 F4M 6 Best Foods Ever! 

 HEALTH starts with the mind then flows to the body.  This page is dedicated to prepping the body for the awesome health advances and benefits that lay ahead.  You MUST be 100% ready to be committed in making healthy progress in order to see and keep results!  At times, we are our own worse enemy as we sabotage our own successes because we are not mentally ready and committed to sticking to our wonderful lifestyle improvements.  

In order to loose those unwanted fat pounds, you must start with your mind!  This is why I have chosen this time to share the six foods that changed my life and helped me get into the best shape of my life!  

                                    

Blueberries, also known as "brain berries", contain more powerful disease-fighting antioxidants than any other fruit or vegetable.  Just one serving alone provides just as many antioxidants as five servings of apples, carrots, squash or broccoli.  This awesome fruit may also lower the risk for cardiovascular disease.   

Oats are an excellent source of complex carbs that our body requires to sustain energy.  Oats have twice as much protein as brown rich and are a rich source of iron, thiamine, and selenium.   They contain phytonutrients (non-vitamin, non-mineral components of foods that have significant health benefits) which aid to reducing heart disease and some forms of cancer.  Oats may also reduce the risk of type II diabetes.  

 

Spinach is a rich dietary source of vitamin K - a vitamin that unlike other fat-soluble vitamins is not stored by the body in appreciable amounts and must be replaced on a regular basis.  Spinach is also an excellent source of folate.  Folate plays a significant role in preventing cardiovascular disease because it works to escort a dangerous  amino acid, homocysteine, from the body.   

Wild Salmon is one of the richest, tastiest, readily available sources of omega-3 fatty acids.  By simply including wild salmon into your diet two to four times per week, you could achieve optimal protection against  a multitude of diseases, including heart disease.  

Tea has been known to lower blood pressure, help prevent cancer and osteoporosis, lower your risk for stroke, play a probable role in preventing sunlight damage to the skin (wrinkles and skin cancer).  The three teas that help in the above:  green tea, orange pekoe, and Earl Grey.

Skinless Turkey Breast is highly nutritious and low in fat!  It is also one of the leanest meant protein in the world.  Turkey also offers a rich array of nutrients, particularly niacin, selenium, vitamin B 6 and B 12, and zinc.  These nutrients are heart-healthy and are also valuable in helping to lower the risk for cancer. 

So Eat And Enjoy - Guilt Free!!!

ARE YOU NUTS?!

ARE YOU NUTS?!

Brazil Nuts

Serving Size: Approx. 6-10 Nuts

Calories: 165

Just one brazil nut contains more than a day’s worth, so you get a huge health benefit for approximately 30 calories.  This nut contains a mineral crucial for thyroid health called selenium.  Beware however, there is such a thing as too much selenium.  Make this nut a “rare” treat.

 

Walnuts

Serving Size: Approx. 15 Nuts

Calories: 190

Not only are walnuts a great source of fiber, protein, and magnesium, they also contain a high level of alpha-linolenic acid; a brain-boosting omega-3 fatty acid.

Pecans

Serving Size: Approx. 20 Halves

Calories: 200

There is a reason why men love pecans.  Pecan are found in a type of plant sterol called beta-sitosterol.  This rich substance is believed to not only lower cholesterol, but to contribute to prostate health as well.

Pistachios

Serving Size: Approx. 50 Nuts

Calories: 175

These delicious nuts actually have fewer calories per nut than most varieties.  What is amazing about pistachios are not only are they rich in lutein, an antioxidant found in leafy greens (very important for skin and vision), just one serving alone contains just as much potassium as a small banana.

Almonds

Serving Size: Approx. 23-25 Nuts

Calories: 175

Almonds are a fitness competitors best friend.  They assist in lowering cholesterol, and are more fibrous than any other nut listed on this page, as well as most varieties.  Almonds are an excellent source of vitamin E.

THE SHOPPING LIST

THE SHOPPING LIST

 

Now that you are on that sexy road to health and fitness, you may ask yourself what are “acceptable” foods to have in your diet. 

Below you will find a list of power foods that will assist in your weight loss goal, as well as tone you up.

 The next time you go food shopping, make sure to take this handy, easy to read “shopping list” with you.

FRUITS:

• Cantaloupe/Honeydew Melons

• Mangos

• Strawberries, Blueberries, Raspberries

• Grapefruit

• Grapes

• Apples

• Plums

  • Bananas (less ripe are the best - 2 or 3 times a week) 

  •Pineapple (once a week)

VEGETABLES/CARBS:

• Artichokes

• Asparagus

• Avocados (also a good fat)

• Dried Beans (all kinds)

• Bell Peppers

• Broccoli

• Brown Rice

• Cabbage

• Carrots

• Cauliflower

• Celery

• Cucumbers

• Ezekial Bread (a flourless type of bread)

• Green Beans

• Oatmeal (slow cook)

• Onions

• Lentils

• Lettuce

• Mushrooms

• Spinach

• Squash & Zucchini

• Sweet Potatoes & Yams

• Whole grain products (without dextrose, maltose, honey, molasses, brown sugar or corn syrup)

  • Whole grain pasta 

  •Tomatoes

PROTEIN/DAIRY

• 98 – 99% Fat Free Lean Beef, Flank Steak

• 98 – 99% Fat Free Chicken  

• 98 – 99% Ground Turkey  

• Fish: Halibut, Sole, Tuna, Salmon, Tilapia

• Eggs (whole), Egg Whites

• Nuts (only a handful)

• Rice Cake (40 calories or less)

• Tofu

• Fat Free Milk

  • Cottage Cheese 

  •Greek Yogurt (no added sugar)

FATS/CONDIMENTS

• Olive Oil/Canola Oil  

• Flaxseed Oil  

• Fish Oil (omega-3 supplement)

• Nuts: Almonds, Walnuts & Peanuts

• Avocado