The post Why When You Eat is as Important as What You Eat appeared first on Cooking 4 All.
]]>Breakfast Is Important
There has been a lot of debate about the first meal of the day, with some arguing it’s a great one to skip if you’re looking to lose weight, whilst others maintain that it’s the most important meal of the day. Experts now agree that individuals react differently to missing out on breakfast, with some people feeling fine until lunchtime, whilst others will make up for the lack of breakfast by snacking on energy-dense foods come mid morning. A good rule of thumb is to start the day off with some hydration (lemon water is a great choice) and some gentle movement, such as a short walk or some yoga. Half an hour to an hour after this, if you’re feeling hungry then that’s a great sign to get stuck into some healthy porridge, wholemeal toast or eggs.
(@veganiina)Load Up At Lunch
Too many of us skip lunch or place little important on it while we’re at work, but emerging evidence suggests that eating a decent amount in the middle of the day is a great way to stay fuelled and stave off afternoon snacking. Try some vegetable soup with wholemeal bread, a high protein option like a chicken salad or eggs, or enjoy a luxury sandwich with some greens. Eating four to five hours after you’ve eaten breakfast should mean that you feel hungry and ready to eat lunch, without your blood sugars dipping too low.
Enjoy An Early Dinner
There’s now plenty of evidence to suggest that eating too late at night (depending on your bedtime, this would be around 7 – 8pm) can have a negative impact on our sleep, metabolism and digestion. Enjoy an earlier, lighter dinner with a focus on plenty of vegetables and wholegrains to keep you sated until the morning. Don’t forget to add some healthy proteins, such as tofu, beans, fish or white meat.
Considering the times at which you eat, as well as the content of your meals, can help you hit your dietary goals, whatever it is you’re working towards.
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]]>Complex Carbohydrates
Despite diet culture always shaming carb consumption, carbohydrates are actually an essential part of our diet and nutrition! Make sure that you are consuming complex carbs, though, instead of simple carbs (like white bread and sugar). Some delicious complex carbs include whole wheat bread, whole grain pasta, and starchy vegetables.
Protein
Protein is another important component of our diet because it gives us prolonged energy and helps with muscle formation and growth. When you get enough protein into your diet, it will also help you stay full longer, preventing overeating or excessive snacking.
Fiber
We need fiber in our diets to help with digestion. You can get fiber from fruits and vegetables, which should take up about half of your plate.
Healthy Fats
Adding a bit of healthy fats to each meal is important because they help the body absorb vitamins. Some healthy fats include olive oil, nuts, seeds, avocado, and fish.
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]]>The post Eating Habits That Can Compromise the Immune System appeared first on Cooking 4 All.
]]>Too Much Salt
We already know that a high-salt diet is bad for our health but studies have shown that eating too much salt is also bad for the immune system.
Too Much Sugar
Consuming too much sugar can lead to weight gain, but that is not the only health problem linked to excess sugar consumption. This habit can also weaken our immune system, reduce the quality of our sleep and lead to other health issues.
Not Enough Fiber
Eating enough fiber can help promote sleep and boost the immune system and that’s why eating plenty of fresh fruits, veggies, and whole foods is extremely important.
Too Much Caffeine
Caffeine actually has many health benefits, but if consumed in large amounts it can actually compromise the immune system. Keep in mind that caffeine can also be found in energy drinks, tea, and chocolate.
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]]>The post 3 Amazing Health Benefits of Bananas appeared first on Cooking 4 All.
]]>Bananas Help Your Muscles Recover Faster
Perhaps the most well-known health benefit of bananas is that they’re rich in potassium. Because potassium is an electrolyte (a type of mineral found in our tissues and bodily fluids which helps hydrate the body and regulate muscle function) it helps us recover after exercising. So next time you need a post-workout snack, grab a banana!
Bananas Support Good Mood
Bananas contain 6% of your daily value of vitamin B9, a nutrient that is known for its antidepressant properties. That means that it helps serotonin, the “feel-good chemical”, enter the brain faster. Some doctors even recommend that patients who take antidepressants increase their B9 intake, in order to boost the medication’s effect.
Bananas Help Regulate Blood Pressure
Bananas are high in potassium and low in sodium, which according to the FDA, is the combination “associated with the lowest blood pressure levels and lowest frequency of stroke in individuals and populations.”
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]]>The post 3 Health Benefits of Olive Oil appeared first on Cooking 4 All.
]]>Reduces Inflammation
Extra-virgin olive oil is high in antioxidants, which improve the body’s immune system, as well as preventing chronic inflammation that is often linked to diseases such as heart disease, Alzheimer’s, and arthritis.
Provides Key Nutrients
Besides the high levels of antioxidants, olive oil is also high in other key nutrients. It’s high in fatty acids as well, which help you grow stronger, and contains vitamins E and K.
High in Monosaturated Fats
Most of the fat in olive oil is oleic acid. This has been linked to reduced inflammation, and may even have an effect on reducing the risk of inherited cancer. It is also resistant to high heat, which means that extra-virgin olive oil is a healthy oil to cook with, as the healthy fats are still operational.
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]]>The post Best Foods to Eat Before a Workout appeared first on Cooking 4 All.
]]>Omelette
Not only are omelettes delicious, but they give you what you need to enjoy a good workout. They’re packed full of protein and healthy fats, which support your muscles and metabolism.
Wholegrain Sandwhich
Whole grains are full of plant-based protein and slow-burning carbs. These give you long-lasting energy and help prevent muscle damage. Eat with ham, cheese, chicken, or fresh salad.
Chicken Salad
Lean protein is excellent for fueling your body for a workout. Try frying some lean chicken breasts in a parsley sauce, and season with salt and pepper, along with a fresh salad.
Protein Shake
They can sometimes catch a bad rap, but a simple protein shake can go a long way to give your body what it needs for a workout.
Oats
Simple and not too filling, oats are a classic for pre-workout nutrition. They give slow-release carbs and keep you fired up throughout the day.
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]]>Scrambled Eggs and Smoked Salmon
Pop some bread in the toaster. While that’s cooking, beat two to three eggs in a bowl, season with salt and pepper, and pour into a preheated saucepan. Fry with olive oil and turn continuously for about one to two minutes. Butter the toast, pour on the scrambled eggs, and garnish with smoked salmon out of the fridge.
Cinnamon Oats
Add semi-skim milk to your bowl of oats. Season with cinnamon. Sprinkle on nuts and seeds and pop in the microwave for two minutes.
Fruit Salad and Natural Yogurt
Chop up a medley of fruit and add a dollop of natural yogurt on top. This is full of vitamins and minerals, while the yogurt is high in protein and calcium.
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]]>White Pasta
White pasta is stripped of nutrients, including fiber, which is why you probably noticed that it can keep you full for only an hour or two. Make sure to use whole grain pasta instead, because it’s healthier, lower in calories, and contains more nutrients.
Non-Fat Yogurt
Despite the fact that it’s considered a healthy food, eating plain yogurt is not the best choice when you’re really hungry. That’s why it’s best to choose Greek yogurt that’s packed with protein and eat it with other foods such as nuts or granola in order to stay full longer.
Juice
Even though you think that your homemade juices are super healthy and nutritious, the truth is that they won’t keep you full for a very long time. This is because the process of juicing is removing valuable nutrients such as fiber.
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]]>The post What are the Many Health Benefits of Corn Milk? appeared first on Cooking 4 All.
]]>Improves Eye Health
Corn milk is rich in Vitamin A and B2. Vitamin A helps prevent blindness, eye strain, and eye degeneration. B2 prevents inflammation of the eye and protects it from excess sunlight.
Improves Muscle Function
It’s also full of vitamin B1. This vitamin helps build muscle strength and can help reduce muscle pain. This can be especially useful if you’re suffering from a degenerative disease or if you work out a lot.
Good For The Brain
Corn milk contains choline, which helps boost memory function and protect against dementia and forgetfulness.
Good For The Skin
It’s also high in Beta-carotene and vitamin B6, which helps keep the skin healthy, protects against sunburn, and some skin cancers.
Improves Quality of Life
A cocktail of all of these nutrients can improve quality of life. Some dieticians believe that drinking corn juice regularly can improve many facets of everyday life, including reducing feelings of nausea, anxiety, and depression.
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]]>Red
Vibrant red color in certain fruits and veggies comes from a powerful antioxidant called lycopene. This antioxidant is great for improving heart health and it can be found in tomatoes, strawberries, cherries, watermelon, radishes.
Yellow/Orange
Yellow and orange foods such as carrots, oranges, sweet potato, lemons, or ginger have powerful antioxidant properties. They are great for boosting immune system, improving heart health and even for making our skin more beautiful.
Green
Green foods such as kale, spinach, celery, peas and broccoli are well-known for their powerful health benefits. These foods are loaded with vitamins, iron and zinc and are an essential part of every healthy diet.
Purple
Purple or blue foods are rich in vitamins and minerals and are great for improving gut health and boosting immune system. Some of the best purple foods to add to your plate are red cabbage, eggplant, blueberries, blackberries or purple cauliflower.
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