Ass to Grass: 9 Tips for Proper Full Depth Squatting

The squat is one of the most effective exercises for building leg, lower body & whole body strength.

At the same time, it is one of the most difficult exercises to perform correctly & can be ineffective or even dangerous if performed incorrectly.

Many trainers use the cue, “sit back into the squat” to help teach proper technique & get clients to push their bodies & get the most of out the exercise.

I prefer to use the reminder, “Ass to grass!” to help provide an effective (albeit funny) visual on how to squat as low as possible for full effectiveness.

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A Functional Exercise…

Squats are considered to be a ‘functional exercise’ as they have a high carry-over to use in everyday life.

Squats will help with range of motion at the hip & knee joints & help strengthen your back.

They build muscles which help you to sit in & out of chairs, lift items &/or bend down & pick items up off the floor.  Squatting effects essential muscles that are used in everyday life.

When performed correctly proper squatting will help to improve muscle tone in your thighs, glutes & hips which will then ease tension on the joints & helps to support your lower back.

 

 

Proper Squat Formation…

When squatting, keep in mind the following things:

  1. Your knees can protrude past your toes, in fact this is much healthier for your knee joint.
  2. Hinge your hips so your butt moves backward.
  3. Keep the pressure of the squat on your heels & through to the balls of your feet & toes.
  4. Keep your head straight – look at the horizon. Spinal alignment is a key technique point.
  5. Keep your shoulders back & chest out – again, keep the spine aligned.
  6. Set a healthy arch that suits you. Get this right for your lower back.
  7. Spread your toes for better balance.
  8. Inhale as you go down – exhale as you come up. Use your TVA & pelvic floor muscles.
  9. Aim to cover your calf muscles with your hamstring muscles – this is ‘ass to grass’.

11

 

The Importance Of The Pre-Stretch…

Tightness in your chest, back, hips, ankle joint, calf, foot and even toes can cause effective squat technique to be a wish rather than a reality.

Stretch out your groin, your feet and your calf muscles before each set.

You can simply do this by sitting into a deep squat while holding onto a solid stable object & holding that position.

In fact, while you’re down there stretching lean into any areas where you feel tight, this could help increase the depth of your squat & therefore increase the effectiveness of your squat session.

I have my clients stretch before every squat set, then allow thirty to sixty seconds recovery before performing the next set – stretching in this way is more important the heavier you are lifting.

If you are unsure about your technique, invest in a good trainer for two or more squat technique sessions.

Alternatively keep an eye out for my ‘Squat Technique Day’ – coming soon. Let me know if you’re interested in a day of learning how to squat effectively for a strong back & fat loss.

Together we’ll get the ‘ass to grass’ method working to improve your health & physique right away!

Until then…

 

To Your Best Health

ShapeTrainer Daniel Grant

 

 

P.S.

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

 

 

Resources:

http://journals.lww.com/nsca-scj/Fulltext/2009/12000/Sitting_Back_in_the_Squat.3.aspx

http://www.bodybuilding.com/fun/cyberpump1.htm

http://stronglifts.com/squat/

 

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

 

 

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p.p.s.

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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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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.

 

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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.

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

 

 

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

The Best Way to Boost Your Energy Is…

Before you get in that long line for Starbucks coffee to help wake you up tomorrow – consider the following studies & think about fitting in a 20 minute workout instead.

Research suggests that regular exercise can increase energy levels, even more than caffeine.  Better yet – exercise is even effective at boosting the energy levels among those suffering from chronic medical conditions such as cancer & heart disease.  (Now that’s some powerful ‘medicine’!)

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In a study published in the Psychological Bulletin, over 6,800 people were analysed to measure the effects of exercise on their fatigue.  By the end of the study, more than 90% of the people who completed a regular exercise program reported improved fatigue over the groups that did not exercise.

In fact, the study showed that exercise was often even more effective than – not just caffeine, but even greater than the effects of stimulant medication used for attention deficit hyperactivity disorder (ADHD) & narcolepsy.

According to researcher Tim Puetz, PhD of UGA: “We live in a society where people are always looking for the next sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day, but it may be that lacing up your tennis shoes & getting out & doing some physical activity every morning can provide that spark of energy that people are looking for.” (Source)

 

Dips In Energy Levels Throughout Your Day? Discover How To Instantly Increase Your Energy Output By Answering These Twenty Questions – It’s Free & Only Takes A Few Minutes – Click Here To Have A Look

 

So if you have just 20 minutes to spare in the morning – try the following challenge: replace your detour for coffee with a quick bout of regular exercise for a few weeks.

For example: 10 bodyweight squats, followed by 10 full-body or kneeling press-ups. Complete two to three rounds.

Be aware of your level of fatigue & see if the little extra movement actually increases your energy levels.

 

To Your Best Health

ShapeTrainer Daniel Grant

 

 

p.s.

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Resources:

http://www.webmd.com/diet/20061103/exercise-fights-fatigue-boosts-energy

Do You Know The 3 Muscle Types?

There are three types of muscles in the human body; many of them go un-noticed or unrecognised for the most part, as we associate the conversation of muscles primarily with the skeletal muscles.

Skeletal muscles are the only voluntary muscle tissue in the human body & control every action that a person consciously performs.

Most skeletal muscles are attached to two bones across a joint, so the muscle serves to move parts of those bones closer to each other.

Take ShapeTrainer’s Optimalism Test: LENS Indicator to discover how to instantly improve muscle function

http://www.profitinfocus.com/shapetrainer-lens-questions/

Visceral, or smooth, muscle is found inside organs such as the stomach & intestines, as well as in blood vessels. It is called a smooth muscle because, unlike skeletal muscle, it does not have the banded appearance of skeletal or cardiac muscle.

As the weakest of all muscle tissues, visceral muscles contract to move substances through the organ.  Because visceral muscle is controlled by the unconscious part of the brain, it is known as involuntary muscle, as it cannot be controlled by the conscious mind.

Found only in the heart, cardiac muscle is an involuntary muscle responsible for pumping blood throughout the body.

The heart’s natural pacemaker is made of cardiac muscle that signals other cardiac muscles to contract. Like visceral muscles, cardiac muscle tissue is controlled involuntarily. While hormones & signals from the brain adjust the rate of contraction, cardiac muscle stimulates itself to contract.

When you become aware of the functions of your muscles and the connected role they play getting you through the day you cannot help but be amazed.

To discover what positively affects these muscles take my Optimalism Test: LENS Indicator. It will provide you with instant ways to improve your health & performance.

You can take the Optimalism Test: LENS Indicator for free & receive your personalised report – 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.merckmanuals.com/professional

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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60,000 Miles of Blood Vessels

Did you know… If the blood vessels of an adult were lined up end to end, they would circle the equator four times?

Most of the blood vessels in the human body are microscopic capillaries, which are short in length; however there are many of them.

Take ShapeTrainer’s Optimalism Test: LENS Indicator to discover how to optimalise blood flow

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If you were to count the number of microscopic capillaries, there would be approximately 40 BILLION of them in an adult body.

To give you an idea of what that number means, & to understand how big just ONE billion is – if you made $100,000 a day (£64,221.97) working 7 days a week for 365 days a year, it would take you just under twenty-seven (27) and a half years to earn ONE billion dollars!

 

Cap Hilary…

The next type of blood vessel you’ve most likely heard of are capillaries.  Capillaries are microscopic, but they constitute the majority of the body’s 100,000 miles of vessels.

Remember, vessels include arteries, veins & capillaries.

Arteries carry oxygen-rich blood away from the heart to all of the body’s tissues. They branch several times, becoming smaller & smaller as they carry blood further from the heart & into organs, with the capillaries allowing oxygen & nutrients to & from organ’s cells.

 

How Your Health Affects Your Blood Vessels…

If you are 25lbs (just over 11kg) overweight, you have nearly 5,000 extra miles of blood vessels through which your heart must pump blood!  Start to see how being overweight stresses your heart?

Make certain that you are exercising, eating a healthy diet & are mindful of what your body needs in vitamins, minerals & other supplements.

Maintaining this massive infrastructure, keeping it healthy & working in the most optimal way is critical for long-term success.

Your body will thank you for it & you’ll love the results you get throughout your life.

For Some Instant FREE Coaching On How To Improve Your Health & Performance Take ShapeTrainer’s Optimalism Test: LENS Indicator today – Click Here

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

 

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.

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.  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

 

100 Best Health Foods – Volume 17: 81 – 85

Do you know if you’re stocking your pantry & fridge with items to help create optimal health & performance?

I have provided this countdown of the top 100 Best Health foods to help you do so.

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.

Chilis-1

  1. Chilies

Nutrition per 100g

Calories:   101

Fat:  3.27 g

Carbohydrates:  8.67 g

Sugars:  0

Fibre: 0

Protein:  9.73 g

 

Benefits:

  • Chilies contain capsaicin which can relieve pain & inflammation associated with arthritis.  There is also some proof that it helps to aid in weight loss.
  • They are filled with antioxidants which help to counter the effects of the aging process.
  • They help to lower ‘bad’ cholesterol & reduce the risk of blood clots.
  • Chilies are rich in vitamin C & carotenes which boost the immune system.

 

Interesting Facts:

  • The Chiltepin chili pepper was used as a tax – paid to Aztec emperors.
  • Chili strength is measured in Scoville Heat Units (SHUs)
  • The hottest part of a chili is where the seed is attached to the white membrane inside the pepper.

 

  1. Cinnamon

Nutrition per 100g

Calories:  261

Fat:  3.19 g

Carbohydrates:  79.85 g

Sugars:  2.17 g

Fibre:  54.3 g

Protein:  3.89 g

Potassium:  500 mg

 

Benefits:

  •  Cinnamon is an antibacterial & an antifungal.
  • It helps to prevent blood clots
  • It may help to lower ‘bad’ cholesterol & blood sugars.
  • Cinnamon helps to beat indigestion & bloating.

 

Interesting Facts:

  • Some believe that cinnamon can help treat the common cold & cure pimples.

 

For More Interesting Facts About the Benefits of Cinnamon Click Here

 

 

  1. Cumin Seeds

Nutrition per 100g

Calories:  375

Fat: 22 g

Carbohydrates:  44 g

Sugars:  2 g

Fibre: 11 g

Protein:  18 g

Potassium:  1,788 mg

 

Benefits:

  • Cumin seeds help to improve digestion.
  • They may help to prevent cancer.
  • Cumin seeds contain antiseptic properties.
  • They are rich in iron which supports healthy blood.

 

Interesting Facts:

  • At some points in history cumin was used to pay taxes.
  • Cumin is the second most popular spice in the world after black pepper.

 

  1. Ginger

Nutrition per 100g

Calories:  80

Fat:  7

Carbohydrates:  17.77 g

Sugars:  1.7 g

Fibre:  2 g

Protein:  1.82 g

Potassium:  415 mg

 

Benefits: 

  • Ginger is an effective prescription medicine which helps to relieve motion sickness without producing drowsiness.
  • It is proven to provide relief from the pain of arthritis.
  • It is often used as a digestive aid.

 

Interesting Facts:

  • Throughout centuries ginger has been said to be an aphrodisiac.
  • The most unique form of ginger is from Fiji island- this ginger is famous for having high doses of oleoresin which gives it a unique smell.

 

  1. Nutmeg

Nutrition per 100g

Calories:  525

Fat:  36 g

Carbohydrates:  49 g

Sugars: 3 g

Fibre:  21 g

Protein:  5.8 g

 

Benefits:

  • Nutmeg is known as a mild sedative.
  • It helps to prevent blood clots & cardiovascular disease.
  • Helps with satiety (feeling full)

 

Interesting Facts:

  • Nutmeg comes from a tree in the Banda Islands of Indonesia.  It produces two different types of spices: Nutmeg & Mace.

 

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 your regular 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 you away from your optimal state.

Watch for more articles about these points soon.

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

 

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

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

 

P.S. If you  missed any of the previous volumes, please find them here below. & remember to keep an eye out for the next installments of the 100 Best Health Foods!

100 Best Health Foods: Volume 1

100 Best Health Foods: Volume 2

100 Best Health Foods: Volume 3

100 Best Health Foods: Volume 4

100 Best Health Foods: Volume 5

100 Best Health Foods: Volume 6

100 Best Health Foods: Volume 7

100 Best Health Foods: Volume 8

100 Best Health Foods: Volume 9

100 Best Health Foods: Volume 10

100 Best Health Foods: Volume 11

100 Best Health Foods: Volume 12

100 Best Health Foods: Volume 13

100 Best Health Foods: Volume 14

100 Best Health Foods: Volume 15

100 Best Health Foods: Volume 16

 

 

Resources:

 

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

http://www.express.co.uk/life-style/top10facts/463985/Top-10-facts-about-chillies

https://www.fatsecret.com/caloriesnutrition/usda/cinnamon?portionid=56603&portionamount=100.000

http://www.cookinginajiffy.com/interesting-facts-about-cinnamon/

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

https://www.finedininglovers.com/stories/ginger-beer-recipes-benefits/

http://ciaoflorentina.com/2011/05/21/nutmeg-facts/

 

100 Best Health Foods – Volume 13: 61-65

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

If not, please be sure to read this and the 19 other volumes of 100 best health foods to see what foods will help you reach that goal!

In this blog 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.

 

Finishing up the seafood category…

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  1. Lobster

Nutrition per 100g

Calories:  97

Fat: 0.58 g

Carbohydrates:  1.27 g

Sugars: 0 g

Fibre: 0 g

Protein: 20.33 g

Potassium: 349 mg

 

Benefits:

  • Lobster is low in fat, but packed full of minerals including zinc, potassium, selenium & calcium.
  • High in pantothenic acid, the B vitamin which helps to convert food to energy.
  • One portion of lobster can provide a whole day’s worth of selenium intake.
  • Selenium is essential for optimal adrenal gland function

 

Interesting Facts:

  • Some research suggest that we are not totally sure how long lobsters really live because modern traps aren’t designed to catch them after they get beyond 20-30 lbs.
  • Lobsters eat each other.
  • Lobsters taste with their legs – they use chemosensory leg & feet hairs which help to identify foods.

 

Now, moving on into the field of grains & beans…

 

  1. Brown Rice

Nutrition per 100g

Calories:  110

Fat:  0.89 g

Carbohydrates:  22.78 g

Sugars:  0.35 g

Fibre:  1.8 g

Protein:  2.56 g

Potassium: 43 mg

 

Benefits:

  •  Brown rice is one of the least allergenic foods.
  • It is fairly low on the glycemic index
  • It is high in selenium content which may help protect against cancers & improve adrenal function.
  • It is high in magnesium content which is helpful for a healthy heart.

 

Interesting Facts:

  • Brown rice tends not to keep as well as white rice as it contains small amounts of fat.
  • The longer you store raw rice, the longer it may take to cook.

 

 

  1. Chickpeas

Nutrition per 100g

Calories:  119

Fat: 10

Carbohydrates:  22.62 g

Sugars:  4.95 g

Fibre: 4.4 g

Protein: 4.95 g

Potassium: 172 mg

 

 

Benefits:

  • Chickpeas are high in folate & magnesium
  • They are a great source of minerals including: zinc, calcium & iron.
  • They are high in potassium, which help to balance body fluids & protect against fluid retention.
  • They are rich in plant chemicals which help to fight heart disease & cancer.

 

Interesting Facts:

  • Chickpeas are also called garbanzo or ceci beans.
  • They are central to many Middle Eastern dishes such as hummus.

 

  1. Black Beans

Nutrition per 100g

Calories:   91

Fat: 0.29 g

Carbohydrates:  16.56 g

Sugars:  0 g

Fibre: 6.9 g

Protein:  6.03 g

Potassium:  308 mg

 

Benefits:

  • Black beans are high in fibre which can help to beat some cancers as well as reduce cholesterol.
  • They are rich in anthocyanins which help to block cancer cells.
  • They contain folate for healthy blood & development.
  • They are a great source of vegetable protein.

 

Interesting Facts:

  • Unlike canned vegetables, canned beans retain all of their nutritional value (careful with eating tinned food as the longer it has been in the tin the longer metals can leach into it – a bad thing)
  • Studies in adults over 70 indicate that beans can help to increase longevity.

 

 

  1. Navy Beans

Nutrition per 100g

Calories:  80

Fat: 0 g

Carbohydrates:  17 g

Sugars: 0 g

Fibre: 7 g

Protein:  6 g

Potassium: 290 mg

 

Benefits:

  • They are rich in soluble fibre which can help to lower blood cholesterol & protect against cardiovascular disease.
  • They are a great source of calcium, which help with a healthy heart & strong bones.
  • They are rich in antioxidant minerals such as zinc which can help to prevent disease.

 

 

Interesting Facts:

  • Do not add salt to beans before they are cooked as the salt will make them tough.

 

 

Things to Keep In Mind…

 

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.

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 you away from your optimal state.

Watch out for more articles about these points soon…

 

Next, always remember to check with your doctor before drastically changing your diet or exercise habits; & remember to eat fruit as a snack alongside a balanced diet throughout the entire day.

 

 

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!

 

 

 

Resources:

 

https://www.fatsecret.com/calories-nutrition/generic/lobster-cooked?portionid=50835&portionamount=100.000

http://time.com/3184569/11-lobster-facts-that-will-leave-you-shell-shocked/

http://www.softschools.com/facts/plants/chickpea_facts/1087/

https://www.fatsecret.com/calories-nutrition/usda/chickpeas-%28garbanzo-beans-bengal-gram%29-%28mature-seeds-canned%29?portionid=61000&portionamount=100.000

https://www.fatsecret.com/calories-nutrition/generic/black-beans?portionid=334868&portionamount=100.000

https://fullplateliving.org/black-beans

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=88

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