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Nutrition

Up Your Nutrition With These 13 Superfoods

Ilen Bell, MS, CSCS, Co-Founder of Black Fitness Today

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Pomegranates

Pomegranates have up to three times the antioxidants of environment-friendly tea. The juice from pomegranates has actually been shown to lessen artery-clogging plaque, which  protects against cardiovascular disease. Study also show that regular consumption of pomegranate juice can assist in reducing signs of aging and safeguard the body against cancer cells.

 

Fish / Fish Oil

Consuming fish reduces the threat of heart illness, cancer cells, Alzheimer’s, joint inflammation, movement, and also diabetic issues. The American Heart Association advises that adults consume at the very least two fish dishes each week, specifically salmon, herring, and also sardines, due to the fact that those ranges supply the most heart-healthy Omega-3s.

 

Avocados 

Avocados have high amounts of healthy monounsaturated fat, which has actually been associated with decreasing the threat of cancer cells, heart problems, and diabetes. They’re packed with fiber (11 to 17 grams each fruit) as well as are a great source of lutein, an antioxidant great for eye and skin wellness.

 

Flax Seed

Flax seeds are packed with alpha-linolenic acid, a necessary fatty acid that decrease irritation in the body. The power seeds have been utilized for centuries for medical as well as health and wellness factors. Furthermore, they’re a fantastic source of fiber.

 

Red Wine

Alcohol gets a bad rap, but a glass of red wine daily boosts good cholesterol levels  (HDL) and also lowers the threat of blood clots.

 

Cabbage

Cabbage contains indoles, which have actually been revealed to decrease the threat of cancer cells considerably.

 

Apples

Filled with the effective antioxidants quercetin as well as catechin, apples shield cells from damage leads to a decreased threat of cancer cells, specifically if you consume the skin.

 

Mushrooms

Used extensively throughout Asia, mushrooms help neutralize the hazardous impacts of radiation treatment while at the same time diminishing growths. Oriental analysts believe shiitake mushrooms reduces blood cholesterol degrees up to 45 percent.

 

Blueberries

Known for its anti-aging properties, blueberries are filled with antioxidants, particularly anthocyanins, which have actually been revealed to boost vision and also human brain function. These little berries additionally minimize swelling, which is totally related to practically every persistent illness from Alzheimer’s and also Parkinson’s, to diabetics issues as well as heart problems.

 

Dark Chocolate

Genuine cacao has flavonols, so look for delicious chocolate that flaunts a high percent of cacao (60 percent or additional). Dark delicious chocolate additionally has less calories compared to various other selections, and also when consumed in small amounts, it decreases undesirable LDL cholesterol levels as well as avoids oral plaque buildup from developing up in your canals.

 

Almonds

Almonds are packed with fiber as well as monounsaturated fat, both which reduced cholesterol levels leading to a healthier heart.

 

Garlic

Study reveals that garlic decreases overall cholesterol levels and protect against artery blockage. Entire baked garlic aids cleanse the physical body of hefty steels like mercury (from fish) and also cadmium.

 

Eggs

In addition to consisting of all 9 vital amino acids, eggs are filled with nutrients. Some believe consuming egg yolks are dangerous because they contain cholesterol, however egg yolks have choline, which help heart, liver, and brain function.

Ilen Bell is co-founder and CEO of Black Fitness Today, a digital platform dedicated to empowering the black community through health promotion and performance enhancement. He lives in Tucson, AZ with his wife and daughter and nine-to-fives it as head strength and conditioning coach for a military special operations unit.

Nutrition

Your Guide To Shopping For Produce

Find out what produce you should definitely buy organic, and what is okay to buy conventionally

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It seems to be getting harder and harder to know what is being sold to us at the grocery store. We know that the beautiful, shiny produce is the most affordable but probably contains the highest amounts of wax, pesticides and other chemicals. However, organic can be a bit pricey and possibly unavailable, depending on where you have access to shop.

Did you know that the USDA found a total of 178 different pesticides and pesticide breakdown products on the thousands of produce samples it analyzed? The pesticides persisted on fruits and vegetables even when they were washed and, in some cases, peeled.

See what happens when you pour hot water on conventional apples. The chemicals literally melt! It’s important that we buy organic and if we cannot, at least wash our produce prior to consuming (Video: Laurline Eldemire Lawrence via Facebook):

Check out the most recent list of produce that you should preferably buy organic, known as the ‘Dirty Dozen,’ and which produce is safe to purchase conventionally, known as the ‘Clean Fifteen.’ While you may not find every produce item you like to eat on these lists, this is a great start!

fruit, vegetables, organic

Dirty Dozen/Clean Fifteen. Credit: EWG

Read the full report here:

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Nutrition

Drink Your Way to Fat Loss

Let’s start with water and its importance to fat loss……notice I say “Fat Loss” because I view it differently than “weight loss”. Eliminate carbohydrates, fast, go on a juice diet, detox, cleanse or drink some sort of weight loss shake and inevitably you will lose weight. However, you generally will gain it back…and if you are super unlucky…plus some!

On average, I would say that prior to my lifestyle change, I was lucky to finish a bottle of water a day. I didn’t think about drinking and I consumed most of my liquids in the form of tea or coffee during the day as I was never a soda drinker.

If you want to lose FAT, here are a few reasons water is so important to your success.

1. Appetite Control – Water is an appetite suppressant which means that drinking enough of it ensures that when you do feel hungry you really need something to eat. Drinking a lot of water helps to keep hunger at bay!

2. Toxins – Water clears toxins and helps fats pass through your system before they can be stored. Water helps any substance your body doesn’t need exit safely and aids in transporting the necessary nutrients throughout your body.

3. Kidney function – The kidneys require water to carry out their duty of processing waste products efficiently. When the kidneys don’t have enough water, the liver comes to aid. Part of the liver’s responsibilities is to take your stored fat and turn it into energy you can use. Therefore, by not drinking enough water you are slowing down the speed at which the liver can do it’s work. Drink more water and let the liver turn your FAT into ENERGY!

FIT TIP-Drink 8 oz or 1 glass of water every hour at work. One 8 hour shift meets the average daily requirement of 8 glasses (64 oz) a day.

4. Hormones – As you start to cut the amount of food you are taking in as most people do when they are trying to lose weight the body senses this lack of calories. From an evolutionary perspective, whenever there was a lack of food there was also a lack of water. By consuming enough water, you tell the body there is “No Emergency” and that it is safe to let go of the fat rather than hoard it.

5. Hydrated Muscles – Muscles that are hydrated are stronger which leads to better workouts, more muscle growth and ultimately increases your metabolism. Muscles burn more calories just by their mere existence!

DRINK UP!

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Nutrition

@iamnayfit – 5 Tips to Make Your #BodyGoals A Reality and Getting Results In 28-Day Challenge

Ilen Bell, MS, CSCS, Co-Founder of Black Fitness Today

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iamnayfit

What is the #Ri28 challenge?

The 28 day challenge was made when we put together all of the elements needed to lower your body fat percentage quickly and efficiently.  The combination of reducing carb intake and increase activity on a daily basis is key to fat loss.

What can people expect over 28 days?

Clients can look forward to a no stress program. No gym membership is needed , no gym equipment is required. All you need is $39 and a device to watch the workout on.

Who is the #Ri28 challenge for?

This challenge is for anyone who wants to tighten and tone. This a great way to spice up your normal cardio routine with high intensity interval training.

Why should people join the challenge?Anyone wanting for feel better and look their best should join the #Ri28 family. 2017 is coming to an end and it’s time for bring in the new year feeling and looking  like the best version of YOU!

What are your Five Tips to Make #BodyGoals A Reality?

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