“Energy Energy Energy! (or lethargy?)”

Today I went to a funeral, and it was absolutely so sad. My oldest friend’s mother, but that’s a story for another time, what I want to share today is this…

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At the end of the ceremony we went for something to eat and there weren’t many options where we were so I had to choose wisely because I’m very strict about what I eat, particularly at the moment.

 

So, say you go to a workman’s café for example, or just a café that doesn’t really sell the greatest of food… What should you choose if you want to retain your hard earned well deserved health, vitality & energy levels?

 

The people I was with (family and friends), they chose certain things and I chose certain things. Now straight after they had eaten what came over them? Tiredness, lethargy and some of them felt that pretty much straight away.

 

Myself? I was actually boosted up and had energy for hours later… especially when they were dozing off and I was rolling around with my son playing with him and just really wanted to inject some love and fun into my day.

 

Point being, the story is what you choose to eat is essential and this is linked to the number one thing I’ve learnt this year – Only Allow Quality Fats into Your Body.

 

For instance, my Mum was saying ‘oh I’ve had grilled bacon and I’ve had eggs’ which is not so bad. But the devil is in the detail. For my eggs I ask for no oil and to put them on the hot plate or poach them.

 

So my mum had them fried, (most likely in vegetable oil) and she felt tired afterwards, and she said ‘oh but they were eggs that isn’t that bad’ but they were deep fried in, we actually don’t know what oil but I guess it wasn’t virgin olive oil or butter or virgin coconut oil.

 

So what did I have? What was the good choice?

 

I made sure that there was no oil added, I did ask them what butter they used so I didn’t get any of that because it was margarine (which is COMPLETELY DIFFERENT to butter). I had bacon on the griddle (maybe not the wisest choice but one of the only better choices) I had eggs on the griddle, grilled tomato’s, a few mushrooms and a salad. And that did me. I was good, my energy was good and it was a good food choice in a damaging situation.

 

It’s down to your choice. Do you want more energy? Do you want more vitality? It really does matter, one meal can make all the difference and it can dip your energy.

 

Or do you want to be vital? Do you want to feel full of energy and feel great and just have better conversations and enjoy yourself more?

 

If I said to you, I’ll give you this fried chicken or I’ll give you this cigarette what would you choose?

 

You probably think ‘well I’ll eat the fried chicken it’s not going to be that bad’. But actually the studies show that fried chicken will cause more damage for longer periods of time than smoking that cigarette!!. And who wants to smoke a cigarette these days, really? Not a good idea. And the fried chicken is a worse idea!

 

So think about that. It’s like a bruise. If I kicked you in the shin right now and you bruised, no matter what you did, no matter how good you ate, no matter how early you went to bed, it wouldn’t heal straight away. It would take time for that bruise to go away. That’s exactly the same as what you do when you make a bad food choice.

 

Keep the bad fats out. Any fats that are deep-fried or de-natured in any way. Keep away from vegetable oils. Look at the food you’re eating, if it has omega 6’s in it, if it has any other fats in it than the top 6 don’t eat it.

 

It’s that simple. Police that like your life depended on it. Because it does.

First the quality of your life. Then your actual life expectancy.

 

 

Would you like Access to More Energy through Lifestyle Exercise Nutrition & Supplementation strategies that are easy to apply & have immediate impact?

 

To join my private facebook group where we get set up for success send me a message saying ‘Private Group’ & I’ll send you the details. For £1 a month I will MASSIVELY over deliver tools, techniques, discounts on phenomenal health, fitness & wealth products that will boost your Energy. You’ll get private messages within the community from me & other HealthWealth experts.

 

It’s an investment that will keep paying back for years to come.

 

 

Talk soon

 

Your Mental & Physical Strength Coach Daniel

http://www.TheShapeTrainer.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

‘6 MUST KNOW’S’ : How to Choose Your Omega Fish Oil Supplement

  1. Does your oil contain Omega 6 ?

baked-1549171_1920You don’t need any more. Your Omega fish oil supplement should not contain any Omega 6.

Om6 is pro-inflammatory (promotes it) & it is highly likely you already have enough of it in your blood.

Main sources of Om6 are :

NOTE: Do not ingest any more Omega 6

 

2. Should it contain more EPA or DHA ?

Both EPA & DHA are amazingly good for you. Studies in fact show that DHA has even more health benefits than EPA.

Particularly for your brain & eyes.

NOTE: You want a supplement higher in DHA to EPA.

 

3. Capsules or Liquid?

You want your oil to be in a liquid form. Why? One reason is it will be purer & gone through less handling.

The second reason is that in the heating of the capsules in order to seal them a portion of the DHA is lost to the heat. The more heat process the oil is put through the less fresh it will be.

As mentioned you want as much DHA to remain as possible.

NOTE: Make sure your oil is in liquid form

 

4. How pure is your oil ?

All oils in the UK must pass stringent tests to be fit for human consumption. The industry standard in Scandinavia (where the best fish comes from) is the TOTOX Value.

Totox stands for total oxidation & assures that the oil is pure & fresh. Basically how many toxins are in the oil & how quickly is it ageing.

Clearly you want the purest oil with as little toxins present as possible & you want it to be fresh.

TIP: The more fishy smelling an oil becomes the less fresh it is.

In the Uk all oils must score 10 or below on the Totox Value. This should be public information but not all companies release this information easily. (I wonder why?)

The lower the score on the Totox the cleaner, purer & fresher the oil.

It is fit for human consumption if you see on the shelves in the Uk but the closer to 10 on the Totox score the less pure it is.

I think of it like this: a drop of arsenic each day wont kill me but it certainly isn’t doing me any good. Combine that with all the other toxins coming in & over the years of accumulation it could become a problem…. The purer the better.

NOTE: Only use the lowest scoring oil from the Totox Test. If a company wont tell you that information DON’T TAKE THEIR OIL.

 

5. How much should a quality oil cost ?

For a decent oil expect to invest £30-£40 per bottle.

This is one area where a little extra is worth it. You could choose to save a pound or two per month but be wasting your money if its optimal health, vitality & wellness you are in search of.

There are some excellent oils out there for around £1 per day – what is your health & happiness worth to you ?

NOTE: £1 per day could save you many aches, pains & potential risk to diseases especially as you age.

 

6. How do I know I need it & how much should I take ?

Most people take Omega supplements blind: They don’t know their Omega status & don’t know if the product is doing them more harm than good AND if the product is doing anything at all !

There are some extremely simple ways to test your Omega status these days & combine that with the other facts above you will know exactly how much you need & for how long.

NOTE: Get the simple cost effective test & correct your Omega levels asap. Your health, energy & performance could depend on it.

 

To conclude…

If you were to prioritise your budget to ‘which supplement will give me the most bang for my buck?’ then TWO jump out & every health care practitioner will tell you the same:

  1. Multi vitamin
  2. Omega supplement

 

You have a simple decision to make…

If you want to cover ALL the bases mentioned above & have access to the most SUPERIOR oil on the market so ‘ YOU LOOK & FEEL YOUR BEST ‘ get that decision handled right now by CLICKING HERE.

 

The Way To A Man’s Heart (& A Women’s) Is Through Their Stomach…

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The old sayings are the best – & usually accurate!

 

Prebiotics are the food that your live ‘good’ bacteria feed off.

 

Feed them well & they increase in numbers & you’ll feel more energised for it.

 

Don’t feed them (starve them) & you’ll suffer with more digestive & nutritional issues, fat gain, mood disturbances & lower performance levels.

 

 

Common prebiotics include:

 

1)

Inulin

Naturally occurring polysaccharides (sugars).

 

Most commonly found in chicory. A natural fibre that links with the processing, journey & storage of carbohydrates through your body.

 

You can easily take this as a supplement these days.

 

 

 

2)

Fructooligosaccharides (FOS)

A naturally occurring fibre in the same group as Inulin.

Helps feed the Bifidobacteria species. Bifidobacteria are considered beneficial bacteria for healthy gut & colon.

Where can you get it from?:

  • Jerusalem artichoke
  • Chicory root
  • Leeks
  • Onions
  • Garlic

 

 

 

3)

Galactooligosaccharides (GOS)

Non-digestible food ingredients that beneficially affect the host by stimulating the growth and/or activity of beneficial bacteria in the colon.

 

 

4)

Lactulose

A non-absorbable sugar used in the treatment of constipation

 

 

 

Good Prebiotic Foods:

 

Jerusalem artichokes

 

Garlic

 

Chicory

 

Onions

 

Dandelion greens.

 

Leeks

 

Asparagus.

 

Bananas (remember to always balance your higher GI carb intake & get the timing of high GI carb intake just right to remain in an optimal physical state)

 

 

 

 

Turbulence…

When you first begin to take on extra prebiotics you may experience some flatulence or gas.

This is your internal environment re-adjusting & is not cause for concern. The disturbance should not last longer than five days.

After which you will notice an improvement in your digestion, energy levels, sleep patterns & your general well-being should improve.

 

 

Bottom Line…

Sprinkle these foods into your next shop & add them to your meals for improved digestive health which will result in clearer skin, better concentration, improved sleep, increased performance levels & much more.

You can also supplement these & dietary fibre very easily at an affordable cost.

You can’t go too far wrong with fibre supplementation so ask for the best at your local health store or grab some online. For example Psyllium Husks are a good source of supplemental fibre, take 15 grams (approx 1 large tablespoon) in the morning & in the evening.

 

Keep up the good work…. To Your Best Health

 

Daniel Grant

The ShapeTrainer

 

ps. For the MOST SIMPLE & COST EFFECTIVE way to LOWER INFLAMMATION in your gut which will BOOST your ENERGY & stimulate FAT LOSS check out this genius system … CLICK HERE

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Research:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2607002/

3 Why’s Fish Oil should be your FIRST supplement

1 Why: Helps Combat EVERY disease…

You can google Fish oil and ‘ X ‘ (any disease). You’ll find reams of pages (average 1,750,000) & studies supporting the fact that fish oil helps to reduce the risk to whatever disease you type.

The benefits are FAR REACHING.

So a question you could be having right now is How do I know I need it? The answer is testing. If you don’t know your Omega status it is well worth finding out.

The further you are away from a ratio of 2:1 (Omega6:Omega3) the higher your risk to illness, ailments & disease. (I’ll show you a streamlined way to test & perfect your status in the quickest time possible at the end of this article)

 

2 Why: Fat Loss..

Again you can do your own research on Google which will pull up just under 5,000,000 pages of data supporting fish oil supplementation & fat loss.

If you want to look & feel your best for something that takes less than 30 seconds a day then fish oil supplementation is a no brainer.

The only question you should have is ‘ Which the best product & how much does it cost? ‘ (I’ll give you a genius option at a highly competetive price the end of this article…)

 

3 Why: Builds Muscle & Lowers Inflammation…

There is a more recent term coming through called ‘ INLAMMAGEING ‘ linking the rate of ageing with inflammation.

Bottom line is the more we control inflammation, think painful joints, digestive issues, outbreaks of rashes & acne on the skin, the longer we keep our youthful looks & vibrancy.

At the same time we get to build more muscle which is one of the top determinants of longevity. Fact is the more muscle you have the more calories you’ll burn (even at rest) so basically put the more muscle you have the less likely you will get fatter !

 

Check out this short video (1min34) that rifles through these benefits PLUS introduces ALL the BENEFITS FOR you in a seamless easy-to-apply, easy-to-follow way  – CLICK HERE –

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Bad Food Choices Lead to Bad Choices

Bad Food Choices Lead to Bad Choices
When you don’t feel your best, you often turn to something you know you shouldn’t be eating—like chocolate or crisps/ potato chips.

You’ll usually do this for the instant sugar, salt or fat rush in your blood stream that signals to your brain that you can relax, or that you are being rewarded for something good.

Junk_food_copy

 

Basically, these foods make us think we feel good, which then makes us feel like all is well. On top of that, marketing is so aggressive that it has to have an affect on our choices. Less-than-ideal foods are made to look so appetising, tasty & affordable—& in some cases, even good for you. The lower your personal level of health, the more likely
you are to make bad choices & bad choices in general. This relates to food, work & your private life.
The opposite is also true. The healthier you are, the better choices you make all around & your life takes an upward turn. One example I can use to explain my point here is the
expression ‘gut feeling’. You will know what I’m talking about if you’ve ever been faced with a decision & it just didn’t feel like the right thing to do – in your gut.

 

What’s going on here?
As around 90 percent of your neurotransmitters are made in your gut this clearly demonstrates the link between your brain (decision making) & your gut (digestion). Your neurotransmitters are chemicals that basically transmit signals from within your body. They determine your mood & how well you’re able to concentrate & focus. The better your neurotransmitters are performing the better you will perform, physically – mentally – emotionally.

The more health promoting your diet the healthier your gut will be. The healthier your gut the more optimal your neurotransmitter production will be. Improve the health of your gut & you will improve the function of your mind.

Feel free to browse the rest of this Blog for some great nutrition tips & guides, check out my Youtube Channel or order the HealthWealth book which goes into detail on this topic.

 

Bottom line…

Around 75 percent of your nervous system is located within your gut. Ensuring a healthy diet will not only improve your memory, ability to focus & productivity but you will also get sick less & have fewer days off work & training due to illness. With this information can you afford not to follow a healthy diet?

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

Vitamin C – Ascorbic Acid

The Vitamin Guide Series: A-Z – Volume 10

Vitamin C – Ascorbic Acid

Vitamin C (Ascorbic Acid) is essential for the manufacturing of collagen & essential for tissue repair.

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by every day life. Vitamin C is needed for the growth & repair of tissues in all parts of your body, particularly fascia, tendons & ligaments.

 vitamin C

Want Some Benefits?…

Vitamin C provides protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, & even skin wrinkling.

  • Form an important protein used to make skin, tendons, ligaments, & blood vessels
  • Heal wounds & form scar tissue
  • Repair & maintain cartilage, bones, & teeth
  • Aid in the absorption of iron

 

The Minimum Amount of Vitamin C per day…

  • Men age 19 & older: 90 mg/day
  • Women age 19 year & older: 75 mg/day
  • Pregnant women: 85 mg/day
  • Breastfeeding women: 120 mg/day

On average, the daily requirement for most people will be one to three grams (1000-3000mg).

Sometimes the RDA is just simply not enough. So most people will need more than the governments recommend daily allowance. Try supplementing a gram per day & see how that makes you feel.

If you take too much it will upset your stomach and you may end up with a portion of guacamole in your pants! That would mean it’s time to cut back a little. But likely you’ll feel a lot better for taking in around three grams.

 

Foods that Contain Vitamin C….


Fruits with the highest sources of vitamin C include:

  • Cantaloupe
  • Citrus fruits & juices, such as orange & grapefruit
  • Kiwi fruit
  • Mango
  • Papaya
  • Pineapple
  • Strawberries, raspberries, blueberries, & cranberries

Vegetables with the highest sources of vitamin C include:

  • Broccoli, Brussels sprouts, & cauliflower
  • Green & red peppers
  • Spinach, cabbage, turnip greens, & other leafy greens
  • Sweet & white potatoes
  • Tomatoes & tomato juice
  • Winter squash
  • Watermelon

 

The Bottom Line…Vitamin C is a water-soluble vitamin.

Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine. That means you need an ongoing supply of such vitamin, which includes Vitamin C in your diet.

I always supplement a little vitamin C every day. As I said above, one to three grams per day should do the trick. You take that all is one go or spread it out.

Until we speak again…

 

To Your Best Health

ShapeTrainer Daniel Grant

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

Resources:

http://www.complete-herbal.com/atoz/atozofvitamins.htm

http://www.aarp.org/health/drugs-supplements/info-09-2010/vitamins_from_a_to_z.html

Burn Out: The Price Of Success? Executive / Corporate burn-out & how to avoid it

While aiming high helps you achieve greater success, at times your ambitious nature may lead to such a level of stress that you risk ‘burn out’.  New studies on this topic show that while great pursuits are not a bad thing, there is a level of perfectionism that is so high that it can lead to stress, frustration, depression & more.

2

The Perfectionist

Studies discussed at Livescience.com describe new research showing that 90+% of highly ambitious people refer to themselves as ‘perfectionists’.  The study also revealed that the trick to keeping stress & potential burnout at bay is to keep your high standards but avoid beating yourself up when you don’t meet every expectation or goal.  A fine line to walk basically!

 

The Risks

While the above strategy may seem difficult to balance perfectionism + forgiveness for failures, consider the alternatives.  Stress related to perfectionistic tendencies & high-goals has been linked to:

  • Mental health problems
  • Physical health problems
  • Depression
  • Fatigue
  • …& even early death!

So is it worth trying to find this balance to avoid any of the above?  After all, any of the above problems will set you back on your goals far longer – or even permanently!

 

How to Avoid Burnout

Study author Andrew Hill, a sports psychologist at York St. John University in England explains that:

Perfectionists “tend to be rigid,” Hill said. If they set their goals too high, they may burn out or bow out at the first sign of failure. Thinking of achievements in degrees, rather than as pure success or failure, can help reduce the stress that causes burnout, Hill said.

So what can you do today to start on this path?

Start by outlining your goals & thinking of all of the steps involved in achieving them.  While you still want to outline dates & deadlines, remember the ‘degrees of credit’ advice suggested by Hill.  Instead of thinking of everything as success or failure give yourself a rating: ‘70%’ & then use that as an additional motivator to continuously improve your rating/scores on all fronts.

…After all, 100% is not achievable 100% of the time – so remember to give yourself partial credit PLUS a bonus for the overall amount of projects you are tackling at once!

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

Resources:

http://www.livescience.com/51747-perfectionism-without-burn-out.html

The Importance of a High Protein Diet: Volume Two

Why is Protein Important?…

As protein is involved within so many essential processes within your body & the fact that so much of your body is made out of protein blocks (amino acids) it is critical that you ingest optimal amounts on a daily basis.

protein

You need protein for:

  • Growth (especially important for children, teens, pregnant women & those who train regularly)
  • Tissue repair
  • Immune function (the second thirty grams of protein you ingest goes directly to your immune system)
  • Making essential hormones & enzymes
  • Energy when carbohydrate is not available
  • Preserving lean muscle mass (this is essential if you want to control your body shape & remain trim & fit for life)

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, & in smaller quantities in starchy foods & vegetables. You can also supplement protein using protein powders.

 

Are You Missing Out On Results? I Can Help You Determine The Best Course Of Action… Click To Find Out More

 

The Power of Powders…

The most common protein supplement due to it’s bioavailability (easy for your body to assimilate) is whey.

However if you have a dairy intolerance this can cause some people issues. The best whey supplement I have found is Vital Whey. It is hormone, pesticide and preservative free, made from organic grass fed cows milk.

There are also vegan options where the protein from brown rice, pea, cranberry and other plants has been extracted & concentrated.

Protein from animals provides all the essential amino acids (the building blocks of protein) for optimal absorption & application.

Plants do not contain all of the essential amino acids but do contain varying amounts of the eleven non-essential aminos.

So therefore they are important within a balanced diet but in most cases do not provide the full spectrum of amino acids for optimal health to become available.

A total plant based diet will likely leave most people with some deficiencies. That is why both approaches must be applied.

A high protein diet in combination with a high vegetable intake from the majority of your meals is the most effective way to achieve & maintain optimal health & performance.

 

 

How Much Should You Eat?…

As a general rule of thumb I suggest:

  • Male: Around 3 grams of protein per kg of bodyweight per day

Eg. 80kg man should ingest approximately 240 grams of protein per day.

 

  • Female: Around 2 grams of protein per kg of body weight.

Eg. 50kg women should ingest approximately 100 grams of protein per day

 

Apply The Best Answers To These Questions And Watch Your Performance Improve – Click Here

The Bottom Line…

An average sized chicken breast will contain approximately thirty grams of protein. Therefore in the example above, males would need to eat eight chicken breasts per day while the female example would need to eat just over three to get their daily requirements.

As always I strongly suggest you vary your source of energy & nutrients by varying your diet with the many choices of protein available to us all today.

So for example have fish for breakfast, lamb for lunch, chicken for dinner and use turkey or venison as a snack.

Or any varying combination that you prefer…

The choice is yours…

And by eating a high protein diet the world is your oyster – which is handy as oysters are also high in protein & packed with healthy nutrients.

Happy eating.

 

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s. This Free Coaching Won’t Be Available Forever – Click Here To Learn More

 

 

p.p.s.

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Resources:

http://www.webmd.com/men/features/benefits-protein

 

100 Best Health Foods – Volume 20: 96 – 100

Is your pantry & fridge stocked with items to help create optimal health & performance?

Use this 100 Best Health Foods Countdown to help you stimulate greater health & better performance.

Below are the last 5 of the 100 healthiest foods we’ve been highlighting.  You’ll also find more information about their nutrition; benefits & interesting facts that can help bring about optimal health & performance.

 1111

  1. Pumpkin Seeds

Nutrition per 100g

Calories:    559

Fat:  49 g

Carbohydrates:  13 g

Sugars:  1 g

Fibre: 6 g

Protein:  30 g

Potassium:  809 mg

 

Benefits:

  • Pumpkins are rich in zinc which is great for fertility, immune boosting & cancer protection.
  • Rich in iron for healthy blood & helps to fight fatigue.
  • Can help improve blood & cholesterol profile.
  • Good source of heart-healthy & anti-inflammatory nutrients.

 

Interesting Facts:

Studies suggest that certain phytochemical compounds in pumpkin seed oil may have a role in prevention of diabetic nephropathy (kidney failure).

 

  1. Sunflower Seeds

Nutrition per 100g

Calories:  570

Fat: 446

Carbohydrates:  18.76 g

Sugars:  2.62 g

Fibre: 10.5 g

Protein: 22.78 g

Potassium: 689 mg

 

Benefits:

  •  They are rich in omega-6 linolenic acid, which is an essential fat.
  • Very high in antioxidant vitamin E, which has a range of heart benefits.
  • High in plant sterols for cholesterol-lowering effect.
  • They are very rich in nutrients & minerals.

 

 

Interesting Facts:

  • Sunflowers are one of the fastest growing plants; they can grow 8-12 feet tall within 6 months.
  • The sunflower is the national flower of Russia.

 

  1. Chocolate & Cocoa Powder

Excited to see this on our list?  Remember that moderation is the key!

Nutrition per 100g

Calories:  229

Fat:  123

Carbohydrates:  54.3 g

Sugars:  1.75 g

Fibre: 33.2 g

Protein:  19.6 g

Potassium: 1524 mg

 

Benefits:

  • Antioxidant content can have an anticoagulant action (blood clotting) & protect against the oxidation of cholesterol in our bodies (think atherosclerosis or clotting artieries).
  • Magnesium content protects the heart.
  • Iron content can help keep the blood healthy & maintain energy levels.
  • Contains the stimulant theobromine, a diuretic.

 

Interesting Facts:

  • The Swiss consume more chocolate per capita than any other nation on earth: 22 pounds per person!
  • Cocoa beans are not spelled “cacao” due to a spelling mistake made by English importers in the 18th

 

  1. Olive Oil

Nutrition per 100g

Calories:  884

Fat:  884

Carbohydrates:  0 g

Sugars:  0 g

Fibre:  0 g

Protein:  0 g

Potassium:  1 mg

 

Benefits:

  • Helps improve blood cholesterol profile & protect from cardiovascular disease.
  • Rich in polyphenols to protect against colon & other cancers.
  • Can help prevent H.pylori which can lead to stomach ulcers.
  • Antibacterial & antioxidant properties.

 

Interesting Facts:

  • Extra virgin olive oil comes from the first pressing of the olives & has no chemicals added to extract the oil.
  • The fresher the olive oil – the better the taste.
  • Greek people eat an average of 26 litres of olive oil per year

 

  1. Canola Oil

Nutrition per 100g

Calories:  884

Fat: 884

Carbohydrates:  884

Sugars:  0 g

Fibre: 0 g

Protein:  0 g

Potassium:  0 mg

 

Benefits:

  • Excellent balance of essential fats in line with recommended guidelines.
  • Low in saturated fat.
  • Good source of the antioxidant vitamin E.
  • High in omega-3 fats, which have a variety of health benefits when eaten regularly.

 

Interesting Facts:

  • Canola oil is produced by rapeseeds, a cool season small annual flowering herb with deep taproots.
  • Refined canola oil is a good choice when cooking because it doesn’t degrade when heated.

 

 

Things to Remember…

There are plenty of healthy foods to choose from but the real trick to optimal health & performance is:

  • When is the optimal time to consume the food
  • How much should you consume for optimal results
  • Eat fruit as a snack rather than with or at the end of your regular meals
  • Many of the foods above are high in nutrients but also high in fat – remember to keep these high fat & high-calorie foods in your diet in moderation.

Remember, when you eat too much of a healthy food or eat at a sub-optimal time in the day you will tip your system out of balance carrying yourself away from your optimal state.

More articles about these points soon…

 

Finally, remember to always check with your doctor before drastically changing your diet or exercise habits.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

P.S. Keep an eye out for the next installments of the 100 Best Health Foods!  To check out the last 19 volumes click below:

100 Best Health Foods – Volume 19

100 Best Health Foods – Volume 18

100 Best Health Foods – Volume 17

100 Best Health Foods – Volume 16

100 Best Health Foods – Volume 15

100 Best Health Foods – Volume 14

100 Best Health Foods – Volume 13

100 Best Health Foods – Volume 12

100 Best Health Foods – Volume 11

100 Best Health Foods – Volume 10

100 Best Health Foods – Volume 9

100 Best Health Foods – Volume 8

100 Best Health Foods – Volume 7

100 Best Health Foods – Volume 6

100 Best Health Foods – Volume 5

100 Best Health Foods – Volume 4

100 Best Health Foods – Volume 3

100 Best Health Foods – Volume 2

100 Best Health Foods – Volume 1

 

 

Resources:

100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food

 

https://www.finedininglovers.com/stories/sesame-seeds-facts/

http://www.nutrition-and-you.com/pumpkin-seeds.html

http://www.amazingandweird.com/facts/26-interesting-facts-sunflower-never-knew/

http://rodellekitchen.com/learn-vanilla-baking/cocoa-fun-facts

http://epochproducts.com/blog/10-facts-about-olive-oil/

http://www.nutrition-and-you.com/canola-oil.html

 

100 Best Health Foods – Volume 19: 91 – 95

Are you stocking your pantry & fridge with items to help create optimal health & performance?

Please use this countdown of the top 100 Best Health foods to help you achieve this coveted state.

Below are 5 more of the healthiest foods available along with more information about their nutrition, benefits & interesting facts that can help bring about optimal health & performance.

5942

 

  1. Walnuts

Nutrition per 100g

Calories:   654

Fat:  587

Carbohydrates:  13.71 g

Sugars:  2.61 g

Fibre:  6.7 g

Protein:  15.23 g

Potassium:  441 mg

 

Benefits:

  • Walnuts are a great source of fibre & B vitamins.
  • They are rich in omega-3 fatty acids & antioxidants for health protection.
  • They can lower “bad” cholesterol & blood pressure as well as increase elasticity of the arteries.

 

Interesting Facts:

  • Walnuts date back to 10,000 BC & are the oldest known tree food.
  • Walnuts have been known throughout the centuries for a variety of medicinal properties including curing bad breath, reducing inflammation & healing wounds.

 

  1. Pistachios

Nutrition per 100g

Calories:  568

Fat: 414

Carbohydrates: 26.78 g

Sugars:  7.81 g

Fibre:  10.3 g

Protein:  21.35 g

Potassium:  1042 mg

 

Benefits:

  •  Pistachios are high in sterols, which can help lower blood cholesterol & may protect against cancer.
  • They are rich in potassium which can help lower blood pressure & eliminate fluid.
  • High in fibre & soluble fibre to aid the digestive systems & improve blood cholesterol.
  • They help control blood sugar levels & may be of help to diabetics & people who are insulin resistant.

 

Interesting Facts:

  • In Iran pistachios are known as the “smiling nut”.
  • In China they are known as the “happy nut”.

 

  1. Pine Nuts

Nutrition per 100g

Calories:  674

Fat: 60 g

Carbohydrates: 13 g

Sugars: 0 g

Fibre: 0 g

Protein:  24 g

 

Benefits:

  • They are high in omega-6 fats & contain omega-3s
  • They contain plant sterols for cholesterol lowering & a healthy immune system.
  • Rich in zinc & vitamin E.
  • Good source of fibre.

Interesting Facts:

  • Pine nuts refer to the seeds of certain pine trees.
  • Pine nuts grow between the scales of pine cones.

 

  1. Hazelnuts

Nutrition per 100g

Calories:  628

Fat:  547

Carbohydrates:  16.7 g

Sugars:  4.34 g

Fibre: 9.7 g

Protein:   14.95 g

Potassium:  680 mg

 

Benefits:

  • High in beta-sitosterol, which may help prostate health.
  • Rich in monosaturates, which can improve blood cholesterol profile.
  • Good source of soluble fibre for lowering “bad” cholesterol.
  • Rich in antioxidant vitamin E.

 

Interesting Facts:

  • Hazelnut trees can produce until they are over 80 years old.
  • Hazelnuts are also known as “filberts”. Some think the name came from “full beard” referring to the husk that covers some nuts varieties.

 

  1. Sesame Seeds

Nutrition per 100g

Calories:  567

Fat:  432

Carbohydrates:  26.04 g

Sugars:  0.48 g

Fibre:  16.9 g

Protein:  16.96 g

Potassium:  406 mg

 

Benefits:

  • Good source of plant fibres & sterols which help to lower cholesterol.
  • A good source of the antioxidant lignin sesamin.
  • High in iron & zinc.
  • Contains large amounts of calcium – useful for non-dairy eaters.

Interesting Facts:

  • Sesame seeds are small; to get 100 grams you need 500 seeds.
  • The magic words “Open sesame!” from the tale Ali Baba & the 40 thieves refers to the sesame fruit because when the fruit is mature many aromatic seeds come out of it.

 

Things to Remember…

There are plenty of healthy foods to choose from but the real trick to optimal health & performance is:

  • When is the optimal time to consume the food
  • How much should you consume for optimal results
  • Eat fruit as a snack rather than with or at the end of your regular meals
  • Many of the foods above are high in nutrients but also high in fat – remember to keep these high fat & high-calorie foods in your diet in moderation.

 

Remember, when you eat too much of a healthy food or eat at a sub-optimal time in the day you will tip your system out of balance & take yourself away from your optimal state.

Watch for more articles about these points soon…

 

Finally, remember to always remember to check with your doctor before drastically changing your diet or exercise habits.

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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P.S. Keep an eye out for the next installments of the 100 Best Health Foods.  If you missed volume 1-18:

100 Best Health Foods – Volume 18

100 Best Health Foods – Volume 17

100 Best Health Foods – Volume 16

100 Best Health Foods – Volume 15

100 Best Health Foods – Volume 14

100 Best Health Foods – Volume 13

100 Best Health Foods – Volume 12

100 Best Health Foods – Volume 11

100 Best Health Foods – Volume 10

100 Best Health Foods – Volume 9

100 Best Health Foods – Volume 8

100 Best Health Foods – Volume 7

100 Best Health Foods – Volume 6

100 Best Health Foods – Volume 5

100 Best Health Foods – Volume 4

100 Best Health Foods – Volume 3

100 Best Health Foods – Volume 2

100 Best Health Foods – Volume 1

 

 

 

 

Resources:

http://www.nutritioulicious.com/2010/10/interesting-walnut-facts/

http://www.self.com/flash/nutritionnews/2014/10/fun-facts-pistachios/

http://pine-nuts.us/

http://www.oregonhazelnuts.org/about-us/fun-facts/

https://www.finedininglovers.com/stories/sesame-seeds-facts/

100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food