Circadian Rhythms & The Best Time to Workout

What time do you usually go to sleep?  Is it the same time every night?

 

I am asleep by 10.30pm four or more nights every week. This is a goal that I’ve set for myself & I stick to in order to help me have successful & productive days as well as support my productive.

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What is a Circadian Rhythm?

This is your body’s natural biological clock.  Katherine Sharkey, MD, PhD, assistant professor of internal medicine & psychiatry & human behaviour at Brown University & associate director of the Sleep for Science Research Lab explains:

“The human clock is about 24 hours, thanks to Earth’s 24-hour light-dark cycle.  But some people have a slightly longer natural cycle, & some are slightly shorter.”

Sharkey says, “There’s a developmental piece to this puzzle – school-age children are generally early birds, while teenagers tend to be night owls, & then as they age, adults gradually transition back into morning people.”

 

Early Bird or Night Owl?

So which are you?  Do you tend to get up early & feel most active & productive first thing?  Or are you one who tends to get a burst of energy later at night?

Good news for the early birds: “night owls tend to be more depressed, have a higher dependence on caffeine, & use alcohol more,”

Sharkey says.  According to a study from the University of Toronto morning people also tend to be happier & report feeling healthier than night people.

 

When to Workout…

So what does all of this have to do with your workouts?

Well, once you know about your body’s rhythms you can work with this internal clock to schedule workouts to get maximum results.

In terms of your circadian rhythm (sleep/wake cycle) it’s best to work out earlier in the day. Between 8am & 2pm for example.

Your Cortisol levels are naturally higher (or should be) at this period of time so it would be wise to take advantage of that.

Also, as your day progresses you will begin to experience more fatigue. So in order to keep your workouts intense enough to generate results you should aim to workout as early in the day as your schedule permits.

The night-time is for relaxing and recovering.,, & the occasional wild party.

 

Keep up the good work.

 

 

To Your Best Health

ShapeTrainer Daniel Grant

 

 

P.S.

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Resources:

http://journals.lww.com/nsca-jscr/Citation/2014/06000/The_Influence_of_the_Time_of_Day_on_Core.5.aspx

http://www.webmd.com/sleep-disorders/features/early-bird-night-owl

http://breakingmuscle.com/strength-conditioning/how-does-time-of-day-affect-your-workout

https://www.chronobiology.com/how-circadian-rhythms-determine-workout-success/

 

 

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.

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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.

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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.

 

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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

 

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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

 

Drinking Beet Juice Regularly May Lengthen Your Workouts

According to a new study published in the American Journal of Physiology-Regulatory, Integrative & Comparative Physiology – drinking beet juice on a regular basis has a positive effect on the cardiovascular systems of subjects during exercise – which then led to increased endurance.

 

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 beet juice

What the Study Demonstrated…

During the study, male subjects who drank beet juice for 15 straight days showed blood vessels that were more dilated & lower blood pressure – both factors that can help improve exercise.

As researchers said: “Exercise can be performed at a given workload for a longer period of time before the onset of fatigue.”

So what’s the reason?…

Beet juice is a source of the molecule nitrate.  When converted into the body nitrate can help with both of the factors listed above which then help improve exercise performance.

 

 

History Beets Guessing…

  • It is said that, since the middle ages, beetroot was used for treatment of illnesses relating from blood problems to digestion.
  • Hippocrates, the father of medicine, was said to use beet leaves as binding for wounds.
  • Ancient Romans used beetroot as treatment for constipation & fevers.

 

 

Other Benefits of Beet Juice…

According to the bestofrawfood.com the beet juice can help relieve many diseases related to calcification in the body including:

  • Arthritis
  • Cancer
  • Kidney Stones
  • Eye Problems
  • Varicose Veins
  • Skin problems
  • Arteriosclerosis
  • Heart Disease

100 grams of beet root also helps to provide 27% of the RDA for folic acid known to prevent various birth defects in babies.

 

 

How Much Beet Juice…

Studies show that 8 ounces of beet juice per day can significantly help lower blood pressure & help with hypertension.

 

 

The Bottom Line…

Add some juice to your weekly diet. Start with one per day. You’ll notice the difference very quickly as your body & mind will benefit from the added (new) nutrients.

Try it for a week & feel the difference.

 

Learn More Healthy Alternatives For Free – Try These Simple Twenty Questions – CLICK HERE

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

 

 

Resources:

http://www.sciencedaily.com/releases/2015/07/150722150941.htm

http://www.thebestofrawfood.com/benefits-of-beet-juice.html

http://www.everydayhealth.com/hypertension/sip-on-this-beet-juice-lowers-blood-pressure-8880.aspx

The Importance of a High Protein Diet: Volume One

You may not realise it but protein is an important element in every cell of your body.

For example, both hair & nails are made up of protein. Your body uses protein to make enzymes, hormones & to repair & build different tissues. Protein is an important component in bones, skin, blood, muscle & cartilage.

 

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So…obviously keeping high levels of protein in your diet is important for optimal health & wellness!

 protein

What Are Macronutrients?…

Micronutrients provide calories or energy. In order to grow, repair, digest or perform any bodily function you require specific amounts of macronutrients on a daily basis.

The word macro means large, this indicates that you need a lot of these types of nutrients regularly.

There are three types of macronutrient:

  • Protein
  • Fat
  • Carbohydrate

Each provide energy as explained, but they all provide different amounts of energy in a different form for the body to process.

Protein provides four calories for gram, carbohydrates seven calories per gram and fat nine calories per gram.

Aside from macronutrients the only other substance that provides energy is alcohol at seven calories per gram.

This is not considered a nutrient as we do not require it to survive… much to the surprise of some people I’m led to believe!

Alcohol provides what is termed ‘empty calories’. As you’re taking calories on board but without any nutrients that help perform vital processes.

 

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12 Benefits of Protein…

  • Greater muscle mass & lean tissue
  • Lower hunger & calorie intake
  • Easier fat loss on a calorie-restricted diet
  • Decreased belly fat
  • Greater muscle development
  • Greater strength gains from training
  • Better bone density & lower risk of osteoporosis
  • Better brain function
  • Better sleep
  • Lower Blood Pressure
  • Stronger Tendons & faster recovery from injury
  • Greater lifespan & better quality of life as you age

 

Coming Soon…

In the next article I will explain why protein is so important for your health & performance, plus what is the best protein supplement that money can buy…

Until then…

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

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

 

 

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Resources:

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

Why Your Workouts Should Be High Intensity

New studies show that high-intensity interval training (HIIT) may be even better than regular aerobic exercise.

Emerging research indicates that HIIT may be more effective in reducing subcutaneous (beneath the skin) abdominal fat than other forms of exercise.

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Instantly GAIN Understanding of What Is Working For You AND AGAINST You from Your Current Routines and Habits – CLICK HERE

 

 

The Benefits of HIIT…

According to research by Stephen H. Boutcher, High intensity exercise helps lower insulin resistance & results in a number of skeletal muscle adaptations which help enhance skeletal muscle fat oxidation & improve glucose tolerance.

Basically put this form of exercise will increase muscle tone and burn off body fat.

Tests were performed on sprinters as they often have quick bouts of intense exercise with periods of rest in between.

Beyond the health benefits mentioned above HIIT has also proven to be more time-efficient & helps you to get results more quickly & efficiently.

…Particularly when you’re focusing on the abdominal area.

 

CLICK HERE If You’d Like Some Immediate Remedies To Stubborn Body Fat – Why Would You Not Apply These Techniques Is My Question? ps: They’re Also Free.

Try HIIT…

HIIT can easily be modified for anyone at any fitness level & even for those with special conditions such as diabetes or weight problems.

Examples of HIIT exercises includes but is not limited to:

  • Walking
  • Swimming
  • Aqua Training
  • Cycling
  • Eliptical
  • Cross-training
  • Treadmill walking, jogging or running (sprinting)

 

An Example Workout…

Try this as a workout next time you’re in the mood to shift some belly fat.

Two minutes steady pace – this will act as a warm up. Slowly increase your speed over the two minutes.

At the two minute period hit the gas and go into a sprint (or something resembling a sprint). Keep this pace up for 30 seconds. Just do your best, that’s all that can ever be asked of you.

At two minutes thirty slow it down to a steady/slow pace. This is active recovery. Actively recover for one minute – then repeat the process.

Complete at least five sprints and work your way up to fifteen. That is a goal.

If you try and complete fifteen on your first attempt you may experience nausea like you just downed a glass of thick salt water – so aim for five and build yourself up.

At the end continue the movement slowly and easily for two to five minutes as a cool down – keep the blood flowing for a period of time after the intensity, then apply some light stretching.

Enjoy.

 

The Bottom Line…

If you are not sure where to begin, click the link below and I will walk through your L.E.N.S (Lifestyle, Exercise, Nutrition, Supplementation) status & how to best utilise your time in order to get to where you want to be – fast!

I can get this to you today, for free.

 

Click Here – This will not be Free forever so grab your personal health report while you can, I’d love to start helping you out by coaching you today.

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

Also be sure to keep an eye out for my new book, which will cover all the above mentioned points in detail.

I’ll keep you posted on the release date – it’s a matter of weeks now!

 

 

p.p.s.

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Resources:

https://www.unm.edu/~lkravitz/Article%20folder/HIITvsCardio.html

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf

http://well.blogs.nytimes.com/2015/01/26/sweaty-answer-to-chronic-illness/?_r=1

It Takes 3,500 Calories To Gain Or Lose A Pound

The Magic Number…

It takes 3,500 calories to lose a pound.

So all you need to do is skip eating & exercise until you reach 3,500 right?  Not quite.

Remember – if it was THAT easy…well, everyone could do it! When you begin on your journey to creating a physically better you, a number of factors need to be considered.

Indeed caloric intake is instrumental in creating an initial step to a healthier you. What type of calorie & when you consume that calorie are also important elements to consider.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

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The Winning Combo…

When you cut back on calories, your body’s metabolism eventually slows down to compensate for the lack of food & fuel coming in.

How do you combat a slower metabolic rate & maintain your rate of fat loss?

It takes regular exercise along with the reduction of ‘unhealthy calories’ & increase of ‘higher nutrient dense foods’ to create & maintain an optimal physique.

Keep in mind exercise increases your metabolism, to ensure that you are burning more calories than you consume but at the same time are increasing your level of health, it is important to work with an expert on the matter – search out a good personal trainer.

Eat nutrient dense foods – check out my 100 Health Foods Free eBook, a one-click free download from the homepage of my website: www.ShapeTrainer.co.uk

 

 

Even a Winning Plan Can Have Setbacks…

At a certain point a body ‘plateaus’ after losing weight for a period of time.

There are ways to bump your body through a plateau but remember – it’s not all about the scale!

It’s about reducing fat, increasing muscle & creating a healthier & more capable physique.

 

Take This Free and Quick Test To Quickly Get Yourself On The Path To Optimal Health and Performance

 

Lastly, I suggest a BioSignature assessment – a non-invasive body fat test. This is the most accurate way to test your body-fat outside of a lab: BioSignature Body-Fat Testing

 

 

Maintenance…

There may come a point where you have reduced your fat to the optimal amount.

At that point you’ll be looking to maintain the body that you have created & begin truly sculpting the image that you want to achieve.

A vital key in all weight loss, body-building & shape-training regimens is to be conscious of essential vitamins & minerals that your body needs.

Also, remember to adjust your own expectations & realise that it’s consistency that is key in any fitness programme.

 

Take ShapeTrainer’s – Optimalism Test: LENS Indicator –  to discover how to optimalise calorie burn

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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The Truth About: Vitamin A

You continue to hear that you need to ‘get your vitamins’, but how much do you really know about vitamins?

Which ones do you need?  How much do you need?  How can you tell if you aren’t getting enough of one or another…etc.

In my next blog series we are going to explore one vitamin at a time & help to clarify some of these questions.

So – let’s begin at the beginning – with Vitamin A.

Vitamin A

The Benefits…

  • Vitamin A in the form of beta carotene is necessary for creating smooth & hydrated skin.

 

  • Together with white blood cells, vitamin A can help allocate mandates within the immune system – thus boosting its function & protecting against infection.

 

  • Vitamin A necessary for bone development & helps to improve bone health.

 

  • It helps convert into retinal which helps us to see in the dark.

 

  • It helps form retinoic acid, a compound which helps cells to multiply & perform specialised tasks in your body.

 

  • Vitamin A is necessary for the normal function of the respiratory tract & the lining of the lungs.

 

 

Too Little…

Too little Vitamin A is often associated with the following symptoms:

  • Inability to absorb Vitamin D (low D3 status)
  • Night blindness
  • Dry skin, eyes & hair
  • Skin thickening
  • Lesions
  • Repeat infections
  • Anemia
  • Ulcers & damage to the cornea

 

 

 

Too Much….

Remember that too much of a good thing – is a bad thing.  If you are in-taking more than 25,000 IUs of vitamin A per day for a long period of time you could be at risk.

Excessive amounts of vitamin A can cause a variety of symptoms including:

  • Nausea
  • Hair loss
  • Fatigue
  • Vomiting
  • Dry lips
  • Yellowing of the skin
  • Low sperm count

For pregnant women – an excess of vitamin A could induce birth defects in the first trimester.

 

 

The Optimal Amount…

If your you have had blood tests & they revealed that you are lacking in Vitamin A – it is recommended that you take 50,000 to 75,000 IU each day for one full month to help rebuild stores.

After that, & if you are just looking to maintain your intake – it is recommended to intake 25,000 IU per day.

NOTE:  If you are pregnant – you should not exceed 10,000 IU of vitamin A daily.

 

 

The Sources…

Below are a variety of foods that are packed full of Vitamin A.  If you feel you are lacking – go stock up on these right away!

  • Carrot Juice – One of the richest sources of Vitamin A. It is also a great source of minerals including: calcium, magnesium, copper, potassium, sodium, sulphur, iron, phosphorus, & more!

 

  • Dark Leafy Vegetables – A great source of Vitamin A
    • Spinach
    • Broccoli
    • Kale

 

  • Fish

 

  • Brightly Coloured Vegetables
    • Tomatoes
    • Red Peppers
    • Yellow Squash

 

  • Eggs

 

  • Cheese

 

  • Avocado

 

 

  • Liver

 

  • Orange Fruits & Vegetables
    • Pumpkins
    • Sweet Potatoes
    • Whole Carrots
    • Cantaloupe
    • Apricots
    • Peaches
    • Papayas
    • Mangos

 

The Bottom Line…

If you are concerned about your current vitamin A levels – it is important that you check with your doctor.  Depending on any symptoms you may have your doctor may suggest a change in your diet, add a supplement or test your levels to be certain you are getting the optimal amount.

Also, watch out for upcoming blogs that will delve into additional vitamins.  You may just be a Vitamin guru with optimal vitamin health by the time we’re done!

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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Resources:

http://www.articlesbase.com/diseases-and-conditions-articles/nutritional-remedies-for-dermatitis-eczema-5405397.html

http://www.articlesbase.com/diseases-and-conditions-articles/nutritional-remedies-for-dermatitis-eczema-5405397.html

http://www.articlesbase.com/health-articles/miracles-of-carrot-juice-753016.html

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 16: 76 – 80

Are you stocking your cupboards & fridge in a way that helps promote optimal health & performance?

I’d like to help you do so with this countdown of the top 100 Best Health foods.

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.

sage

  1. Sage

Nutrition per 100g

Calories:  2

Fat: 0.09 g

Carbohydrates:  0.43 g

Sugars:  0.01 g

Fibre: 0.3 g

Protein:  0.07 g

 

Benefits:

  • Sage is a strong antioxidant, antibacterial, & preservative.
  • It helps to boost memory.
  • It helps to reduce hot flashes associated with menopause.
  • It has anti-inflammatory properties.

 

Interesting Facts:

  • Sage tea is a natural cure for a headache.
  • Sage mixed with vinegar & water can be used as an astringent, & sage can be used as a hair rinse helps to bring out the highlights in dark hair & reduces the appearance of grey.

 

 

  1. Oregano

Nutrition per 100g

Calories:  306

Fat: 10.25 g

Carbohydrates:  64.43 g

Sugars:  4.09 g

Fibre:  42.8 g

Protein:  11 g

Potassium:  1669 mg

 

Benefits:

  • Oregano is one of the most powerful antioxidant plants.
  • Oregano is an antibacterial & may help to relieve the symptoms of colds.
  • It is rich in minerals.
  • Oregano is high in fibre & may aid digestion.

 

 

Interesting Facts:

  • Ancient Greeks believed that cows that grazed in fields full of oregano ended up providing tastier meet.
  • Ancient Greeks also believed that if you anointed yourself with oregano you would dream about your future spouse.
  • Oregano is often referred to as the pizza herb.

 

  1. Cilantro

Nutrition per 100g

Calories:  23

Fat: 0.52 g

Carbohydrates:  3.67 g

Sugars:  0.87 g

Fibre:  2.8 g

Protein:  2.13 g

Potassium:  521 mg

 

Benefits:

  • Cilantro helps to regulate blood sugars & therefore may help diabetes & people who are insulin-resistant
  • Cilantro acts as an anti-inflammatory & antibacterial.
  • It has a positive impact on blood cholesterol levels.
  • It may contribute to improved eye health.

 

Interesting Facts:

  • Cilantro (also referred to as coriander) has been around since biblical times.
  • Cilantro seeds become more fragrant as they age.

 

 

  1. Thyme

Nutrition per 100g

Calories:  429

Fat: 21 g

Carbohydrates:  54 g

Sugars:  4 g

Fibre: 7 g

Protein:  18 g

Potassium:  607 mg

 

Benefits:

  • Thyme works synergistically (in combination with) omega-3 fats. Each boost the effectiveness of the other.
  • May boost brain-power.
  • Thyme has strong antiseptic & antibiotic properties.
  • Thyme is rich in flavonoid antioxidants, iron & vitamin C.

 

Interesting Facts:

  • The ancient Greeks used to sprinkle thyme in their baths.
  • Ancient Greeks burnt incense in sacred temples.
  • Romans used thyme as a treatment of depression.

 

  1. Fennel Seeds

Nutrition per 100g

Calories:  345

Fat:  14.87 g

Carbohydrates:  52.29 g

Sugars:  0 g

Fibre: 39.8 g

Protein:  15.8 g

Potassium: 1,694 mg

 

Benefits:

  • Fennel seeds may help to control appetite.
  • They serve as a remedy for halitosis (bad breath).
  • Fennel seeds help the digestive system & provide a cure for flatulence & colic.
  • They stimulate milk production when breastfeeding.

 

Interesting Facts:

  • The root of the plant was used in Shakespearian times to flavour an alcoholic drink featuring mead.

 

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 straight after your main meals

Remember, when you eat too much of a healthy food or eat at the wrong times throughout the day you will tip your system out of balance carrying youreself away from your optimal state.

Watch for more articles about these points soon…

 

Finally, if you have been prescribed prescription medication remember to always 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!

 

 

 

Resources:

http://blog.americanspice.com/index.php/fun-facts-on-oregano/

https://www.fatsecret.com/calories-nutrition/usda/oregano?portionid=56620&portionamount=100.000

http://www.healthdiaries.com/eatthis/17-facts-about-thyme.html

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