The 80/20 Rule: Your secret weapon for beating food cravings!

The 80/20 Rule: Your secret weapon for beating food cravings!

When it comes to changing our eating habits, guys usually have the same problem. We cut out the best-tasting stuff (think pizza, fries and beer), and then a craving hits us like a 300-pound linebacker. It’s almost as if we want what we can’t have…

Wondering how stop food cravings? Thankfully, we’ve got a simple fix: The 80/20 Rule. This golden rule says you eat healthy, nutritious foods 80% of the time, and allow yourself to eat whatever you want the other 20% of the time. Not bad, right?

To help you stick to this ratio, it’s best to plan out your week and pick your “anything” days with a bit of quick math. You’ve got 21 meals a week (3 meals x 7 days), so that gives you four meals each week to chow down on whatever you want. Choose wisely!

Remember: Everything in moderation. You don’t want to eat a full day of carbs in one meal, but since you’ve earned it you might as well enjoy it!

Source: 
http://hattrick.ok.ubc.ca/

What You Should Eat and Drink After a Workout

What You Should Eat and Drink After a Workout

So you’ve begun taking small steps to get healthy, you’re following a routine, and you’re wondering what’s next? Although your belly wants to have a burger bigger than your mouth, this is when you need to celebrate your efforts with tasty and healthy nutrition. That’s where the three foods listed below can help. They help your body recover from exercise, contribute to a better diet, and can easily be turned into a tasty post-workout treat.

Eggs

Recovery: Proteins build muscle, and together with carbs, they help tissue recover from working out. Eggs are incredibly rich in protein, and we’ve got something coming right up that’ll fit the bill for your carb intake.

Nutrition: Eggs are also a great source of a variety of B-vitamins, as well as nutrients good for your eyes. Generally, they contain a low amount of calories per egg, and are full of vitamin D—which helps us absorb nutrients.

Deliciousness: How do you like your eggs? From scrambled and poached to folded into an omelette or boiled, eggs are as versatile as they are nutritious. Next time you see a chicken—you know, crossing the road or something—be sure to offer it a high-five!

Chocolate Milk

Recovery: Water is the main ingredient in chocolate milk, so it’ll hydrate you like a champ. Plus, unlike water, it’s full of energy-building carbohydrates and muscle-building proteins. If you’re keeping a close eye on added sugars in your diet, you can also try regular milk with a serving of fruit for a similar effect.  

Nutrition: Milk, chocolate or otherwise, is a great source of calcium, healthy fats and whey protein, which boosts muscle mass and reduces the risk of heart disease, cancer, diabetes and other ailments.

Deliciousness: Mmmmmm… chocolate. As well as drinking it neat, you can also incorporate chocolate milk into a variety of nutritious and delicious smoothies.

Sweet Potatoes

Recovery: Carbs fuel workouts, but they are also key to refill your tank for your next trip to the gym. Sweet potatoes are positively packed with them. Eating them steamed, mashed, or baked instead of fried also keeps unhealthy fats out of your diet.

Nutrition: One average-sized sweet potato contains three days’ worth of vitamin A—which benefits everything from your vision and immune system to your bones and skin— and a healthy dose of fibre to regulate appetite and digestion.

Deliciousness: Slice ‘em up like fries, bake ‘em in the oven at 200ºC/400ºF for around 45 minutes, add a dash of salt, black pepper and paprika, and get your sweet potato on!

Pro tip: If you add a Greek-yogurt based dip with your sweet potatoes (at least 3/4 cup for enough protein) then you’ll have a tasty, complete post-workout recovery snack.

Do you have a go-to smoothie recipe, or an awesome way to prepare eggs or sweet potatoes? Feel free to share it in the comments below!

3 Foods to Boost Your Mood

3 Foods to Boost Your Mood

We’ve all been there — stressed and sleep deprived, we gulp down caffeine and shovel in fast food in a rush — life happens, and it’s easy to fall into this unhealthy cycle. Thankfully, there’s an easy way to feel better that doesn’t involve slurping down green-looking and greener-tasting  smoothies or chomping on a fist-full of kale!

While results from studies are mixed, they do seem to show an association between certain foods and improved mood. The point is, diet is important in every aspect of your well being: sleep, mood, energy levels, clear thinking, and even sex drive.

Here are three essential edibles that can help you on your way:

Water

2016-10-26_5-things-mood_insets_water

Why it’s important: Okay, we know you don’t necessarily eat water, but it’s super important to have lots of H2O. Your body is about 60% water and uses it in many ways. Water maintains essential functions such as blood circulation, temperature regulation, and food digestion.

What you need: Guys should replace around 3 litres of water a day, in other words, aim for 5-8 glasses of water a day. Try starting your day off with a fresh glass of water when you wake up!

B Vitamins

2016-10-26_5-things-mood_insets_beans

Why they’re important: There are eight varieties of Vitamin B. All go by complicated scientific names, but the main point stands – they’re essential for bodily functions like converting food into energy.

What you need: Thankfully, B Vitamins are plentiful in most fibre-rich foods: Fruits, vegetables like peas and beans, and whole-grain breads and cereals. You can easily snack on some beans with your lunch for that extra B Vitamin boost!

Zinc

2016-10-26_5-things-mood_insets_meat

Why it’s important: This mineral boosts guys’ fertility, sex drive and long-term sexual health.

What you need: Meat and dairy products contain lots of zinc, as do seeds, beans and nuts. Alternatively, you can simply take a zinc supplement for a boost if your diet is lacking. After all, what guy doesn’t enjoy a tasty steak? Silence, that’s what we thought. Cook up a tender T-bone for an awesome dinner that’ll give your body that extra bit of zinc it might need. 

You really are what you eat! Remember, healthy foods build healthy bodies.

Sources:

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

https://medical-center.lomalindahealth.org/patients-visitors/health-and-wellness/live-it-online-health-show/episodes/episode-7-water

http://www.telegraph.co.uk/men/active/mens-health/10920281/How-to-increase-your-libido-naturally.html

https://www.psychologytoday.com/blog/evolutionary-psychiatry/201309/zinc-antidepressant

Pin It on Pinterest