Sunday, 31 May 2020

Tomato Artichoke Baked Fish with Orzo


Tomato Artichoke Baked Fish with Orzo

A different and delicious idea for cooking fish!

Ingredients

  • ~2-3 cups dry orzo pasta (more or less depending on your household appetites!)
  • 2 Tbsp olive oil, divided
  • ½ cup onion, diced
  • 4 cloves garlic, minced
  • 28 oz canned diced tomatoes
  • ¼ cup fresh basil, chopped
  • 2 tsp dry oregano
  • ½ tsp black pepper
  • ~1 lb or ~450g frozen white fish fillets, thawed (sole, cod, etc.)
  • 1 Tbsp lemon juice
  • ¾ cup (~170 ml jar) marinated artichoke hearts, drained
  • ¼ cup Kalamata olives (~12 olives), pitted and cut in half
  • 1 Tbsp capers (optional)
  • ¼ cup feta or parmesan cheese
  •  

Directions

  1. Preheat oven to 350˚F.
  2. Cook orzo as per package directions. Drain and stir in 1 Tbsp olive oil so it doesn’t stick together. Set aside.
  3. While the orzo is cooking, heat the other Tbsp of olive oil in a pan. Add onion and garlic and sauté for 2-3 minutes until soft. Add diced tomatoes, basil, oregano and black pepper. Bring to a boil then reduce to simmer for ~5 minutes. Reserve 1 cup of the mixture and set aside. Pour the rest into an oven safe 9”x 13” casserole dish.
  4. Lay the fish fillets on top of the tomato sauce. Drizzle the lemon juice on top of the fish.
  5. Place drained artichokes, olives and capers (if using) on top of the fish. Pour reserved 1 cup of tomato sauce on top.
  6. Bake in the oven for ~20min or until fish is cooked through.
  7. Top with feta or parmesan cheese.
  8. Serve with orzo and enjoy!

 



source https://betterweightloss.info/tomato-artichoke-baked-fish-with-orzo/

Best Nutrients for Bone Health


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Leafy greens promote bone strength.

Do you know the best foods to eat to create a strong structure for your body? Here are some key nutrients that help support strong bones.

Ask most people what nutrients are needed to support bone health and they’ll likely say calcium and vitamin D. And they would be right, of course. Calcium is the most abundant mineral in the body (most of it is socked away in our bones and teeth), and vitamin D is critically important in helping the body absorb calcium. But many other nutrients play an important role in keeping bones strong and healthy.

Nutrients for Great Bone Health

Bone is a living, growing tissue. It’ made up of a collagen, a protein that forms a soft framework for bone, and a mineral component called hydroxyapatite, made primarily of calcium and phosphorus which are deposited in this framework to give bones strength and hardness. In addition to protein, calcium and phosphorus, there are other nutrients that help support bone health. Here are some key bone-building nutrients and where to find them.

Calcium

Calcium makes up about 2% of your total body weight, and most of it is stored in your skeleton.
Where to find it: Milk and milk products (yogurt, cottage cheese, etc.), almonds, green leafy vegetables.

Phosphorus

Phosphorus is the second most abundant mineral in the body, and it combines with calcium to form the crystalline structure of bone.
Where to find it: Phosphorus is in many different foods, and most people get plenty in the diet. Major sources include milk, fish, poultry, meat, beans, nuts, seeds and whole grains.

Vitamin D

Vitamin D helps the body absorb calcium from the digestive tract.
Where to find it: Fatty fish, liver, some fortified foods. Many people don’t consume enough vitamin D, however, and may benefit from taking supplements.

Magnesium

Magnesium stimulates the production of the hormone calcitonin, which helps to move calcium from the bloodstream into the bones. It’s also needed to convert vitamin D into its active form, which, in turn, supports calcium absorption.
Where to find it: Green leafy vegetables, beans, nuts, seeds and whole grains.

Potassium

Potassium helps to maintain calcium balance in the body, and it helps to reduce the loss of calcium in urine.
Where to find it: Melons, tomatoes, bananas, peaches, oranges, leafy greens, sweet potatoes, beans.

Vitamin C

Vitamin C is necessary for the formation of collagen, the protein matrix of bone tissue.
Where to find it: Citrus fruits, broccoli, tomatoes, strawberries, kiwifruit, peppers, green leafy veggies.

Boron

Boron is a mineral that supports the body’s use of other bone-building nutrients, including magnesium, phosphorus and vitamin D.
Where to find it: Dried fruits like prunes, raisins and apricots, also peanut butter and avocados.



source https://betterweightloss.info/best-nutrients-for-bone-health/

Broccoli Slaw with Ramen


This Broccoli Slaw with Ramen recipe is perfect for summer. It’s packed with vegetables and protein and the simple dressing is full of flavor. Perfect for food prep and tastes great as leftovers.

Hi friends!

So excited to share this Broccoli Slaw with Ramen salad with you guys! This is a twist on a salad my mom made all the time growing up. It brings back memories of summer and when I made it for the first time in a while last week, I knew immediately I would need to remake it to share with all of you. 

It’s perfect for making ahead of time because it just gets better as it sits in the fridge. It’s also a great way to repurpose leftover chicken!

I use broccoli slaw as the base because we always have it on hand but last week I actually made it with a bagged salad mix of kale and cabbage and it turned out great that way as well. I make mine with a mix of chicken and white beans but you could easily make it vegetarian with just beans. Chickpeas would also be great!

Broccoli Slaw with Ramen

Broccoli slaw with ramen, topped with peanuts and green onions and and oil and vinegar dressing

Here’s how you make it:

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Broccoli Slaw with Ramen

This Broccoli Slaw with Ramen recipe is perfect for summer. It’s packed with vegetables and protein and the simple dressing is full of flavor. Perfect for food prep and tastes great as leftovers.

 

  • Author: Lindsay
  • Prep Time: 5 min
  • Total Time: 5 min
  • Yield: serves 46 1x

Scale
1x2x3x

Ingredients

1 (10oz) bag of broccoli slaw
1 cup thinly sliced carrots
1 cup thinly sliced red peppers
1/2 cup green onions, sliced
1 can great northern beans (drained and rinsed)
2 cups cooked chicken, diced
1 or 2 packages of crumbled ramen noodles (discard seasoning package)
1/3 cup avocado oil
1/4 cup rice vinegar
2 cloves garlic, minced
2 Tbsp soy sauce
12 Tbsp honey or maple syrup (to taste)
pinch of salt and pepper to taste

optional for dressing – squeeze of lime juice or fresh ginger or sriracha for spice
chopped peanuts or slivered almonds to garnish

Instructions

  1. In a large bowl, combine broccoli slaw, carrots, peppers, green onions, beans, chicken, crumbled ramen noodles and stir to combine.
  2. In a small bowl or jar, combine oil, vinegar, soy sauce, garlic and 1 Tbsp honey. Shake or whisk vigorously and taste. Add more honey if needed for a sweeter dressing and any extras like ginger,lime or sriracha.
  3. Pour dressing over salad and mix until everything is well coated. If you don’t like lots of dressing, start with 3/4 of the dressing, stir and add more if needed.
  4. Refrigerate at least 1 hour before serving. Top with chopped nuts just before serving.

Notes

  • Use one or two packages of ramen noodles depending on how many noodles you want. I usually use one package and then half of another.
  • If you don’t have broccoli slaw you can sub a mix of kale and shredded cabbage.
  • If you don’t have white beans, sub cannellini beans or chickpeas.

Did you make this recipe?

Tag @theleangreenbean on Instagram

This is a must-try recipe, my friends! Hands-on prep time is about 5 minutes and it tastes great all week. 

This Broccoli Slaw with Ramen recipe is perfect for summer. It's packed with vegetables and protein and the simple dressing is full of flavor. Perfect for food prep and tastes great as leftovers.

If you like this recipe, you might also like:

Enjoy!
–Lindsay–



source https://betterweightloss.info/broccoli-slaw-with-ramen/

Indian Weight Loss Diet Plan For Men


Most of us experience nostalgia at seeing our old pictures. But isn’t it true that most of us think, especially women that “I was so fit back then”? We all have that small wish to get back to shape. So do men also feel the same? Yes! Men also feel the same. Everybody loves to be fit and healthy. This Indian Weight Loss Diet Plan For Men will help you get back to your old self.

Many people believe that when it comes to weight loss, men have an advantage. But is it true? It is neither completely true nor false. Men tend to have more lean muscle tissue, which burns more calories, even during rest. Thus, even after cutting down the same number of calories men lose more weight than females. But this is a short term effect. Eventually both genders even out while losing weight.

Indian Weight Loss Diet Plan For Men:

Calorie Distribution:

  • Energy: Men have a higher basal metabolic rate (BMR) than women, a 1500 to 1600 calorie diet will give desired weight loss.
  • Protein: A high protein diet will be beneficial for weight loss of males. 70 – 80 grams of protein per day is sufficient to reach the weight loss goal.
  • Carbohydrates: A diet rich in complex carbohydrates and fiber aids the weight loss program. Try to avoid refined flours, processed foods, and junk which are devoid of any fiber. Consume as many vegetables and whole fruits as possible. This keeps you full for a longer period of time and helps binge eating. List of best complex carb foods in India.
  • Fats: A low fat but high-quality fat is beneficial for weight loss. Consume omega 3 rich and high MUFA fats and oils. Rotate the different types of oils every few weeks to gain maximum benefits of all good oils. Olive oil, rice bran oil, groundnut oil, sesame oil, canola oil are some of the good quality oils that one can use on a daily basis. You can also choose the right cooking oil for you by checking the information for the best cooking oil for health and the best cooking oil for heart health.

Weight Loss Tips for Men:

  • Set a Weight Loss Target:

Have a clear goal and realistic target which is achievable. Keep reminding yourself whenever you think of giving up.

The body needs sufficient water to function properly. Just to add more variety you can have infused water. Cucumbers, fruits, mint, lemons, spices are a few ingredients that are a good option for infused water. Green tea, black tea, black coffee also help cut down calorie intake if taken in appropriate amounts.

Junk food is high in empty calories leading to weight gain. It is always better to stack on the healthy finger foods for the hunger pangs in between the meals. Healthy snacking options are roasted makhana, nuts, and seeds, roasted chana, sprouts, salads, smoothies, etc.

Some people tend to forget what they had and how much they had. Thus, it is advisable to list down the foods and it amounts as soon as you consume it. This helps to track down where you are going wrong in the diet and where you need improvement. Check out these top 5 fitness apps that can help you in the process.

With a very busy schedule people skip food to save time. But this skipped food is the culprit behind the extra calorie intake in the next immediate meal. Consuming the required amount of foods at appropriate time indirectly helps in weight reduction.

  • Don’t shop when hungry:

     

When we are hungry we only notice food items on the store racks. We tend to buy Junk and more than the required amount of food. It is thus, advisable to go for grocery shopping after meals.

It is always better to learn and cook your own food. This gives you an idea of what all ingredients to use and how much to use. You can modify the dish according to your taste and liking. Our recipe section has some really easy and simple ones that you can start with.

Men have an advantage over muscles can do an equal amount of cardio and resistance training. More muscle mass indicates more metabolic rate of the body. This helps to lose weight fast. The only key is to focus on whole-body rather than only arms or abs or legs. Workout for at least 30 – 45 minutes daily for the desired effect. With these few more modifications in the lifestyle will help you keep active like

    • Parking the car a few blocks away from the workplace.
    • Taking stairs whenever possible.
    • Do desk exercises once or twice a day.
    • On off days take up outdoor recreational activities like swimming or cycling or play outdoor games.
    • Combine your workouts with yoga for better mental and physical health.

Subscribe to our Youtube channel for watching such informative videos.

  • Minimize meeting around meal timings:

Try and avoid arranging work meetings around the food tables. Schedule the meets just after meals so you cut down on ingesting outside junk food.

The culture of meeting over the drinks is on the rise. Binge drinking can cause excess weight gain and disrupts the lipid profile of an individual. Avoid such situations as much as possible.

  • Do not compromise on sleep:

The body needs a minimum of 6 to 8 hours of sound sleep to function efficiently. Lack of sleep increases the cortisol hormone in the body that indirectly hinders weight loss. Try relaxation techniques like mediation, yoga, or taking up some hobby which will help relax your mind. Benefits of good sleep in weight loss.

 

Sample of Indian Weight Loss Diet Plan For Men:

Here is a sample chart of the Indian weight loss diet plan for men.

 

Early morning: 1 Glass Green Juice (palak + mint + dudhi + ginger) OR
a glass of warm water with lemon OR
Egg nog ( if you are into strength training)
Breakfast: 1 Cup Poha/ Upma + ½ cup Sprouts/ 2 Boiled egg whites
OR
1 glass Smoothie (1 tablespoon oats + 4 – 6 almonds / walnuts + 1 fruit + 1 cup milk/ curd + 1 teaspoon chia seeds)
Mid-morning: 1 Tablespoon sattu in 1 glass buttermilk
OR
½ cup Nuts (2 -3 walnuts, 2 – 3almonds, 1 dry date, 1 tspn pumpkin seeds)
OR
½ cup roasted chana
Lunch: 1 cup Green Salad +
2 Chapatis or 1 Cup Brown rice +
1 cup Vegetable +
1 cup Curd or Dal 100 gms chicken or fish
Mid-afternoon: 1 Cup green tea OR Regular tea with ginger Or Buttermilk
Snacks: 1 fruit ( melons and citrus fruits support weight loss)
Dinner: 1 Cup Vegetable soup +
2 small Millet Roti +
1 cup Green Vegetable +
1 cup dal / kadhi / egg curry

Endnote:

A little motivation for weight loss and proper guidance drives you to your target weight and health. A doable modification in the diet helps you to stick to your healthy diet regimen for a longer period of time. Do not lose hope and enjoy the process of being healthy.



source https://betterweightloss.info/indian-weight-loss-diet-plan-for-men/

The 1-2-3 for Avoiding the Covid 19 – Welcome to the site of Rosa the RD, Healthy Deconstructed LLC


Photo by Siora Photography on Unsplash

 

So the Covid 15 is a new take on the Freshman 15 where we may be gaining some extra pounds due to the current changes we may be experiencing due to COVID19.  I find it more appropriate to call it the COVID 19.  After all it is an arbitrary number so we may as well have fun with it while we are at it.  I confess, I am very sensitive to my routine and I am an emotional eater.  When I tele-work, my desk is never far from the food.  I would argue that the snacks at home are more limited than the snacks I keep at the office.  Food on the other hand it more abundant at home.  For me, I am thus far holding stable with my weight but more importantly is that this is a time where we should look at our overall nutritional intake, physical activity, and overall wellness.

At times weight gain is viewed as this inevitable part of life but each person concerned about quick or slow increases in weight should focus on their lifestyle and health rather than one number (even if we like the number).  As I entered into the world of stay at home orders and more tele-work, I went into it aware that I needed to take care of my physical self.  I have had wins (great meals prepared at home, never forgetting to pack a lunch, and more breaks to soak up some sunshine) and loses (decrease in physical activity, no access to my gym, more dirty dishes).

To Do List-

  • Be honest with yourself about what you are willing to commit to doing in terms of your nutrition intake and physical activity.  Always start your plan within 24 hours.
  • Think about the barriers (what makes this more difficult?) and how you can overcome the barriers.
  • Think about the rewards (how will you reward yourself for meeting your behavior goals?).

Keep in mind the COVID 19 are really a result of behavior changes such as more snacking, less healthful food intake, less physical activity, larger food portions, stress eating, etc…   I know that I am not the only one seeing the higher than normal level of posts on baking.  And while all the sweet treats look amazing and delicious, nutrition is just as important now as it was pre-COVID.

For some ideas on eating more fruits and vegetables visit – https://www.choosemyplate.gov/

or upload the choose my plate app at https://www.choosemyplate.gov/startsimpleapp

Please follow and like us:



source https://betterweightloss.info/the-1-2-3-for-avoiding-the-covid-19-welcome-to-the-site-of-rosa-the-rd-healthy-deconstructed-llc/

Creatine, Not Just For Men or Muscle


Whether you’re a man or woman reading this, excellent, it applies to both genders. Are you an aging adult, or someone who has experienced a traumatic brain injury (TBI)? Yes? Then, keep reading. If you’re an athlete or non-athlete and you’re reading this, even better, because it applies to you as well.

 

Still aren’t with me, do you have a beating heart? If this answer is no, please seek medical attention at once. All jokes aside, if you’re a living breathing homo sapien (homo = genus, sapien = species), this article is for you.

 

 

 

If you’re a parent of a young athlete, coach, athlete or bodybuilder you likely have read up on creatine and have supplemented with creatine monohydrate before. Creatine is one of the most well-research and effective supplements to date.

 

Creatine can support exercise performance by quickly producing energy during intense activity. Furthermore, creatine may also provide cognitive benefits, but further research is warranted. Studies have consistently illustrated how creatine supplementation increases intramuscular creatine concentrations that can help us understand the observed improvements in high-intensity exercise performance and overall training adaptations at large. We know creatine supplementation can:

 

 

Furthermore, clinical applications of creatine supplementation have been studied in neurodegenerative diseases like:

 

Studies are demonstrating short and long-term supplementation (up to 30 grams per day for five years) are not only safe but well-tolerated in individuals and a range of clinical settings from infants to the elderly. 

 

So, creatine is not just for male athletes trying to build muscle and facilitate recovery. It is beneficial to all given the full range of benefits associated with supplementation that have been documented in the literature and several that are currently under investigation in a clinical setting.

 

Myths Regarding Creatine

Creatine is a steroid. Incorrect, please stop this nonsense from making its way into 2021, please. In my professional experience as a registered dietitian nutritionist, this must be one of the most obnoxious fallacies to date. Possibly behind “protein hurts my kidneys,” also false, but that’s a whole other subject for a different blog. However, I am happy to direct you to the literature that dispels this myth published in 2016 in the Journal of Nutrition and Metabolism compliments of Dr. Jose Antonio and colleagues.

 

Now back to creatine, let’s clear this up quickly, creatine is not a steroid. It has no relation to a steroid structurally or with its mechanism of action. Why? By scientific definition, a steroid is any compound that possesses a common structural feature of three cyclohexane rings. A cyclopentane ring makes up the structure that, by definition, is a steroid molecule.

 

 

Eggs contain a steroid compound, which is called cholesterol and is naturally produced in the body and becomes steroid hormones like testosterone and estrogen. But no, creatine is not a steroid.

 

What Is Creatine?

Creatine is a naturally occurring compound made up of three amino acids, which we would call a tripeptide (tri meaning three). Three amino acids (L-glycine, L-methionine, and L-arginine) make up creatine. Creatine is mostly made in the liver and, to a limited extent, the kidneys and pancreas. It deposits high-energy phosphate groups in the form of phosphocreatine, which is given to ADP, regenerating it to adenosine triphosphate (ATP), the sole energy carrier in the human body which can be called energy currency for cells to execute their functions.

 

For example, in conditions of short-term high-energy demand activities (< 30 seconds) with limited recovery time, ATP runs out quickly, which brings us to creatine that is stored in muscles in the form of creatine phosphate.

 

Creatine phosphate can help restore ATP, giving muscle cells the ability to produce higher energy. The greater creatine you have, the greater energy your muscle cells can yield during high-intensity exercise, thus leading to increased exercise performance. Even though the most well documented and primary benefit is higher energy production, this mechanism also supports muscle gain and strength increases.

 

Creatine is found naturally in several of the foods we consume, such as:

 

  • Eggs
  • Milk
  • Tuna
  • Salmon
  • Herring
  • Cod
  • Shrimp
  • Beef
  • Pork 

 

Consuming enough creatine from the diet is challenging, given the total creatine pool available according to an article published Frontiers in Nutrition Sport and Exercise Nutrition in 2019. This suggests the body needs to replenish about 1.0–3.0g of creatine per day to maintain regular (un-supplemented) creatine stores depending on muscle mass.

 

Creatine improves numerous factors, including:

 

 

Women Should Use Creatine

I am a female who participates in regular strength-training (4-5 times per week) along with (2-3 cardiovascular sessions per week). I eat a whole foods diet, supplemented with 2,000 IU of vitamin D3, whey protein isolate, 1,200 mg of fish oil, and a multivitamin.

 

Those are my supplements; these are not recommendations for you, your young athlete, teammate, or your friend. I make this clear because there is no one-size-fits-all in nutrition, health, and fitness. What works well for me does not mean it will work well for you. I see too many mistakes made with people trying to adopt the same diet, training, and lifestyle of their cohorts when it simply is not sustainable or appropriate.

 

As individuals, we have different genetics, hormones, environment stimulus, training styles, body composition, sport and performance goals, resting metabolic rate, and the list goes on. It would be absurd to eat and train the same way as someone else and anticipate the same outcome with the previously listed differences as humans.

 

One certainty is we can all benefit from eating real food, but given the benefits of creatine supplementation, it is an undervalued and written off supplement among my fellow ladies.

 

Hear me out, ladies, creatine will not make you fat, bulky, retain water, turn you into a man, or any of the other nonsensical claims that exist on the web these days. I don’t care what Linda at the gym said about “creatine making you fat or how it is a steroid that will make you a man.” I hear these claims often, and not only are they flat out wrong, but they also misinform my fellow ladies out there trying to gain strength, lean mass, and other health benefits that would occur with appropriate creatine supplementation.

 

Here is a side by side comparison of me, roughly ten years ago, when I ate too many carbohydrates, inadequate protein, some strength training, and an abundance of cardiovascular exercise. I ran lots of miles. Now, ten years later, I am happy to report I engage in strength training sessions no greater than 45-minutes, 4-5 times per week with some sprints and daily walking.

 

Creatine, Not Just For Men or Muscle - Fitness, fitness, supplements, bone density, VO2 Max, diabetes, hydration, body composition, brain health, aging, sleep deprivation, energy expenditure, cardiovascular fitness, diet plans, healthy lifestyle, coaching youth

 

I supplement with 5 grams of creatine monohydrate post-workout, whey protein isolate, take a multivitamin and consume 2 gm/kg/body weight per day in protein. I infrequently track calories because I fuel my body with high-quality protein, as many fruits and veggies as I can get my hands on.

 

Creatine won’t make you fat, bulky, or manly ladies. It will help support lean body composition. Let me be more specific to my fellow ladies; creatine can help you improve your health, fitness, recovery, and overall physique.

 

Trying to turn up the intensity of your workouts? Use creatine! Creatine is like a Koenigsegg Agera RS, the fastest vehicle in the world. Creatine is a vehicle for producing ATP, which, as you have learned, drives muscle contraction. Kind of important when trying to sprint, lift heavy weights, jump and train with the max output? By regularly supplementing with creatine monohydrate (3 -5 g/day) for eight weeks or greater can help maximize the body’s stores of phosphocreatine, the necessary compound to produce ATP. Thus, allowing for skeletal muscle to produce more energy, bolster power output, and exert more work overall.

 

The greater the intensity is expressed forth, the greater your muscles grow stronger, bigger, and faster should you train appropriately. Therefore, creatine supplementation is a highly underrated supplement among the female population.

 

I encourage and empower my fellow ladies reading this article who have been on the fence about using creatine to take note of its effectiveness. Creatine has shown to bolster muscular size, power, and strength. More muscle equates to more energy burned, healthier body composition, bone mineral density, and a decreased risk for musculoskeletal disorders.

 

Not to mention the link between muscle mass and risk of cardiovascular disease. Keeping aging muscle fit is also linked to better health later on in life, according to a study published in the Journal of Epidemiology and Community Health.

 

Creatine, Not Just For Men or Muscle - Fitness, fitness, supplements, bone density, VO2 Max, diabetes, hydration, body composition, brain health, aging, sleep deprivation, energy expenditure, cardiovascular fitness, diet plans, healthy lifestyle, coaching youth

 

Even sedentary women who utilized creatine long-term experience increases in maximal muscle strength during resistance training by 20 to 25% when compared to women who were given a placebo in a study published in the Journal of Applied Physiology.

 

Another study examined the effects of long-term creatine supplementation (12-weeks) combined with resistance training on one-rep max strength, motor functional performance tests, and body composition in eighteen older women. The creatine group gained significantly more fat-free mass, muscle mass, and were able to perform submaximal-strength functional tests than the placebo group efficiently.

 

Special note: The creatine group was also able to increase training volume and one-rep max bench press. Creatine contains no calories and does not lead to fat gain. The increase on the scale you may see from use is drawing water into the cell, which is the desired response with training.

 

Benefits of Creatine

A number of studies have shown creatine supplementation can increase brain creatine content by roughly 5-15% along with reducing mental fatigue and improving cognitive function according to research referenced in the ISSN’s Position Stand on Creatine.

 

Another study carried out by Rawson & Venezia, 2011 reported creatine supplementation of (20 g/day for five days or about 2 g per day for 30 days) resulted in increased skeletal muscle creatine phosphocreatine, which leads to the enhancement of high-intensity exercise tasks.

 

Moreover, there are well-documented benefits of creatine supplementation in young adults, increased strength, lean body mass, and delayed onset fatigue during resistance training. All of which is critical for older adults striving to maintain cognition, bone mineral density, and overall health.

 

Research is scant but, a randomized, double-blind, placebo-controlled trial was carried out in using creatine in type 2 diabetes subjects that were published in Medicine and Science in Sports and Exercise. The study illustrated creatine supplementation improved glucose tolerance in healthy subjects.

 

When creatine was supplemented in the diabetic subjects that participated in an exercise program, the results lead to an improvement in glycemic control. The underlying mechanism could be contributed to the increase in GLUT-4 recruitment specific to the sarcolemma. More research is warranted in diabetics, but the current literature is promising.

 

Another study examined the potential of creatine or phosphocreatine supplementation in cerebrovascular disease and ischemic heart disease. The study illustrates the ability high-dose creatine supplementation has on cerebral creatine content and that it may have the capacity in humans to protect against stroke due to increasing not only the neuronal but also the endothelial creatine content.

 

Emerging evidence also suggests that creatine supplementation with and without resistance training has the potential mechanistic effect of influencing bone biology.

 

A more recent study published in Experimental Gerontology examines pre-exercise, and post-exercise creatine supplementation has similar effects on aging bone mineral density and content. A meta-analysis carried out by Forbes in 2018 illustrated creatine supplementation did not lead to greater bone mineral density during resistance training in older adults > 50 years of age.

 

Research in animals also suggested creatine supplementation to support managing Alzheimer’s disease, epilepsy, and brain or spinal cord injuries. In addition, a study was conducted examining creatine supplementation following sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and catecholamines. The study eludes to creatine supplementation, decreasing the negative effects, like mood, focus, impulse, and emotional reactions that are reliant on the prefrontal cortex.

 

Creatine Is Safe and Easy to Use

As you have learned creatine offers many diverse benefits beyond muscle. It is one of the least expensive and safest supplements available on the market. It has been studied for over 200 years, and an abundance of literature supports safety, efficacy, and no reported adverse effects in healthy individuals, as referenced in the ISSN’s Position Stand: Creatine Supplementation and Exercise.

 

A good dose, to begin with, is merely taking 3.0 to 5.0 grams of creatine monohydrate post-exercise to support recovery, muscle growth, and decreasing fatigue. If you’re a vegetarian or new to using creatine, you may wish to start with a loading phase by taking (0.3 g/kg/body weight/day). For example, if you’re a 60 kg female = 18 g total for the day but broken up into four doses for 5-7 days. This would mean a (4.5 g dose of creatine 4x/day) for 5-7 days.

 

Then onto a maintenance phase of 5 g per day for 12 weeks. If you’re interested in looking at different phases of cycling creatine (short-term and long-term), you can refer to the literature in the Creatine Position Stand paper I have referenced throughout this article.

 

For example, supplementing with (5 g/day) for 12 weeks during training to truly help increase intramuscular creatine stores and support health and performance benefits outlined in this article. Dissolve the creatine in water or your protein-carb drink post-workout for the best results. Take a break from supplementation after using for 12-16 weeks.

 

A Guide to Ordering Creatine

I strongly advise supplements that are Informed Choice Certified, meaning they are free of any banned substances and ensure the product has been tested for any unsafe substances.

 

If you’re a parent or coach of adolescent athletes and are considering creatine supplementation.

 

Keep in mind that limited research is available in this population, highlighting the safety and efficacy of creatine supplementation in young athletes < 18 years of age. There was a review published examining the limited studies in the adolescent population as a means to identify the use of creatine in young athletes.

 

The review suggests that adolescent athletes using creatine tolerated supplementation well and had no reported adverse events or incidents. Ethically, we do not have enough research to recommend creatine monohydrate to young athletes, but many are using it despite direction from professionals. My advice as a sports dietitian is to provide the literature and suggestions to support the best interest of my athletes.

 

As a registered dietitian nutritionist and sports nutrition specialist, I advocate for whole foods first and prioritizing nutrition to optimize your health, wellness, physique, and performance goals. Creatine is a great supplement to incorporate in addition to great nutrition, enough hydration, adequate sleep, and proper training. Creatine works best when paired with resistance training. I hope reading the science outlined in this article surrounding creatine has given clarity.

 

Creatine can benefit everyone, so if you have a beating pulse, that means you. Train hard, eat well, and stay healthy, my friends.

 



source https://betterweightloss.info/creatine-not-just-for-men-or-muscle/

Let The Good Times Roll On


We’re just rolling on through the weeks. School is almost “out.” Does anyone else find phase 1 a little scarier than phase 0? We all want to feel normal SO BADLY but we also all want to be cautious and continue to do the minimum. We have a beach trip to Bald Head planned for mid-June. As of today, we’re planning to go.

Phase 1 is also going to be hard because there is going to be a lot of judgement. On social media we are going to see people traveling, sitting outside in a restaurant, or otherwise not staying at home. (I’ve already seen all of these.) Nothing productive is going to come out of shaming people, so I hope everyone will make decisions for their own family and keep their opinions offline.

Practicing wearing masks

Trying out a playground

Lest the judgement begin, we took B to a deserted playground. He had THE BEST time and went down the slide 100 times. (Mazen was bike riding / B was the only child.)

Daily nature walk

Curls were on point!

Look at that hair!!

But when it’s wet….I’m still ready to cut it :mrgreen: It’s as long as mine!

Two Great Salads

These are actually from a few weeks ago but I forgot to share them!! The first is made up of all of our Mother’s Day brunch foods – cornbread, quinoa salad, some frittata on top and BELINI DRESSING! I literally poured peach simple syrup on as dressing and it was so good!! I’m going to have to make a legit dressing with peach juice soon…..

Salad #2 was more cornbread (made the best “croutons”) plus sweet potato fries, fresh berries, honey roasted almonds, and greens. More bellini dressing!

Taco Obsession

Take a while guess what we’ve been eating for dinner! Haha.

Mama did a little grilling and we had veggies with steaks one night (forgot to snap the pic!)

Enchiladas from Plenty!

A happy little breakfast plate!

Purple Monster Smoothie!

Hope you are all well!



source https://betterweightloss.info/let-the-good-times-roll-on/

9 Healthy Recipes for Overripe Bananas


Looking for some tasty ways to use up those browning bananas in your fruit bowl? Here are some of my favorite healthy recipes for overripe bananas!

And if you’re wondering, yes: overripe bananas are perfectly safe to eat. The peel might change color (i.e. those brown spots you see), but the inside of the banana is still edible – it’ll just be extra sweet. So there’s no reason to let your overripe bananas go to waste!

How to Freeze Overripe Bananas (+ Save Them for Later!)

Before we get to the recipes, let’s go over how to freeze your overripe bananas so they don’t go to waste if you’re not ready to use them right away!

First, fully peel your banana. This is KEY. (If you freeze a banana with the peel on, it’ll be super tough to peel it when you’re ready to use it.)

how to freeze overripe bananas in a ziploc for later

Second, I definitely recommend cutting your banana in half (or quarters). That way, if you only need part of the banana at a time, you can just grab half, and it will defrost more quickly, too.

Plus, if you’re using it for a smoothie, a full frozen banana may not fit in your blender. Smaller pieces are easier to blend!

Place the banana pieces into a zip-able bag or airtight container, and put it in the freezer.

That’s it – you’re all set! Now, you’ll have ripe bananas waiting for you when you’re ready to make the recipes below. 

9 Healthy Recipes for Overripe Bananas

1. Flour-Free Banana Pancakes

gluten-free high protein banana pancakes

This pancake recipe combines banana and egg to make a delicious high-protein, gluten-free breakfast! I promise, it’s tastier than it might sound. 😉

2. High Protein Banana Oatmeal

high protein banana oatmeal

This tasty oatmeal combines ripe bananas and eggs for a protein-packed, healthy bowl of oats. I like to add extra bananas on top and some sliced almonds for crunch!

3. Banana Spinach Smoothie (overripe bananas make it extra sweet!)

banana spinach smoothie in a jar

This is one of my favorite smoothies, and the best part: it only requires 3 ingredients. It’s a super easy breakfast recipe with hidden veggies you won’t even taste. Plus, using overripe bananas makes it sweeter!

4. Oatmeal Coconut Cookies with Banana

oatmeal coconut cookies with overripe bananas

These cookies with coconut, oats, raisins and banana are the perfect afternoon snack or healthy dessert. They’re fluffy and hearty and nice and sweet thanks to the banana and a touch of pure maple syrup!

5. Perfect Microwave Banana Oatmeal

microwave banana oatmeal with blackberries in a blue bowl

You never have to make boring microwave oatmeal from a packet ever again, my friends. This perfect microwave oatmeal recipe (with banana, of course!) is super quick and very tasty! Add your favorite toppings, and you’ve got yourself a delicious and filling breakfast.

6. Whole Wheat Peanut Butter Banana Bread

slice of whole wheat peanut butter banana bread (made with overripe bananas) on a white plate

You can’t go wrong with banana bread – especially peanut butter banana bread! This healthier, whole wheat version is just as delicious as your “typical” banana bread, but higher in protein and healthy fat to keep you satisfied.

7. Pumpkin Banana Oatmeal Cookies

pile of oatmeal banana pumpkin cookies on a white plate

This take on oatmeal cookies features pumpkin and bananas, and it’s heavenly!

8. Chocolate Peanut Butter Overnight Oats with Banana

chocolate peanut butter banana overnight oats in a mason jar

If you haven’t had overnight oats, you’re missing out! This simple recipe can be made ahead of time, so you have breakfast ready when you wake up. It’s also super versatile; you can easily use your favorite toppings and flavor combinations!

9. Almond Butter Banana Breakfast Bars

almond butter banana breakfast bars made with overripe bananas

I love having these grab-and-go breakfast bars ready for when I wake up, or for a quick afternoon snack. They’re moist, filling, and super delicious.

Those are all my favorite healthy recipes with overripe bananas. I hope you enjoy them! And I hope now you never have to throw out a browning banana again. 🙂

Looking for more delicious recipes with fruit? Here are some to try:



source https://betterweightloss.info/9-healthy-recipes-for-overripe-bananas/

NASA and SpaceX launch astronauts into new era of private spaceflight

By Leah Crane

New Scientist Default Image
SpaceX’s Falcon 9 rocket is the first private spacecraft to launch astronauts to orbit

aul Martinez/Getty Images

Space history has been made. On 30 May, SpaceX and NASA launched two astronauts to space aboard the Crew Dragon spacecraft, the first time a private company has flown humans into orbit, and the first crewed launch from the US since the end of the Space Shuttle programme in 2011.

“This is the first time that SpaceX has ever launched astronauts, and it’s also the first time that a government has trusted a commercial company to launch astronauts to orbit,” says space consultant Laura Forczyk. “It is a big deal.”

The launch was first set to take place on 27 May, but poor weather caused it to be delayed. By the 30 May backup date, the weather had cleared and NASA astronauts Bob Behnken and Doug Hurley successfully lifted off and headed on their way to the International Space Station (ISS).

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It will take the Crew Dragon spacecraft about 19 hours to reach the ISS. The spacecraft will dock with the ISS autonomously, but before they arrive, Behnken and Hurley will test the manual flight systems.

Once they get to the ISS, they will continue to perform tests on Crew Dragon. They will remain on the ISS for between one and four months, joining the two astronauts already there in conducting scientific experiments, before getting back into the Crew Dragon to come home.

As the Falcon 9 rocket carried the Crew Dragon into orbit atop a plume of flames, it marked a new era of human space flight. “I’ve heard that rumble before, but it’s a whole different feeling when you’ve got your own team on that rocket,” said NASA administrator Jim Bridenstine after the launch. Now that SpaceX can bring humans to the ISS, NASA will no longer have to purchase seats aboard the Russian Soyuz spacecraft, and will have much more flexibility in sending astronauts to space.

A flight aboard the Crew Dragon also less expensive than other crewed launches. “This is absolutely opening the doors for more people to go to space,” says Forczyk. “In the future, SpaceX could open it up to private astronauts, whether that’s for commercial space tourism, or Tom Cruise going to film a movie, or another government that doesn’t have the capability launch astronauts itself.”

This is a big step towards making space flight more of an everyday phenomenon, and maybe eventually allowing ordinary people to visit space, said NASA astronaut Leland Melvin during a live webcast of the launch. “We’ve had people that paid their way on a Soyuz rocket to go, but it’s really the billionaire boys’ club,” he said. “It costs so much money to go to space, and I think that price point will come down as we start to make that more amenable for everyday people.”

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source https://betterweightloss.info/nasa-and-spacex-launch-astronauts-into-new-era-of-private-spaceflight/

40+ Savory & Sweet Rice Recipes » The Nutrition Adventure


From breakfast to dinner to dessert, here’s 40+ Savory & Sweet Rice Recipes to enjoy at home!

Rice is a staple in many diets around the world, and for good reason. Not only is rice widely available, it’s also a budget-friendly grain, shelf-stable, satisfying, and nutritious.

There are numerous varieties of rice, some offering more fiber or vitamins than others, but all rice offers complex carbohydrates, protein, fiber, and more than 15 vitamins and minerals. Different types of rice vary in texture, flavor, and color, which is why certain recipes work best with specific types of rice. For example, with Indian cuisine, basmati rice is typically used and is a light and fluffy rice. Some types of rice, like brown, wild, black and red rice, have a nutty flavor and are a little bit chewier because they contain more fiber. These varieties of rice work well as a base for bowls topped with cooked veggies and protein, or as a filling for stuffed squash recipes.

Is Rice Gluten-Free? 

Yes, it is! If you have celiac disease or a gluten intolerance/sensitivity, rice is an excellent food to include in the diet.

40+ Savory & Sweet Rice Recipes

Thanks to fellow Registered Dietitian bloggers, I’ve rounded up 40+ Savory & Sweet Rice Recipes. Keep reading and you’ll find delicious, nutritious recipes featuring rice that can be enjoyed for any meal of the day.

Savory 

beef and broccoli over rice on a plate with ingredients surrounding it

Beef and Broccoli from Nourish Nutrition Blog (pictured above)

Tropical Fried Rice with Tomato Jalapeño Relish from Bucket List Tummy

Chicken Plov from Toby Amidor Nutrition

Chicken Broccoli Divan from Nourish Nutrition Blog

tray of south asian fish biryani with a cinnamon stick on top

South Asian Fish Biryani from Desi-licious RD (pictured above)

Fiesta Rice from Klara Knezevic

Vegetarian Rice Bowl with Chickpeas, Tomato, and Okra from Amy Gorin Nutrition

Nutrition Fact: Brown rice is a whole grain and is rich in vitamin B6 and magnesium, both of which are important for getting good sleep! Learn more about nutrition & sleep in my book

stuffed acorn squash on a plate with a fork in it, with ingredients surrounding it on a table

Stuffed Squash with Ground Beef and Rice from Nourish Nutrition Blog (pictured above)

Wild Rice Grain Bowl with Roasted Radishes, Carrots, Hard Boiled Eggs, and Chickpea Mash from Liz’s Healthy Table

Easy Leftover Turkey Curry from Chrissy Carroll

lentil

Sweet Potato Lentil Balls from Grace Shea from First Bites Nutrition (pictured above)

Stuffed Pepper Soup from Hoorah to Health

One-Pot Chicken and Turmeric Rice from Edwina Clark

Arroz Colorido from Melissa Traub

This Instant Pot Cilantro Chicken and Rice is a flavorful, easy meal full of great nutrition. Make it early in the day for an instant meal at night.

Instant Pot Cilantro Chicken and Rice from Jenna Braddock (pictured above)

Black-Eyed Pea Burrito Bowl from The Nutrition Adventure

Thai Spicy Eggplant Recipe with Coconut Rice from Lettuce Veg Out

Vegetarian Rice and Bean Casserole from Jenna Braddock

italian stuffed peppers

Vegetarian Stuffed Peppers from It’s a Veg World After All (pictured above)

Autumn Rice Bowl from Jenna Braddock

Vegan Stuffed Acorn Squash | Wild Rice, Lentils, Cranberries and Walnuts from Lettuce Veg out

Easy Vegan Mushroom Risotto from It’s a Veg World After All

black bean skillet with limes, cilantro and peppers around it

Easy Black Bean & Rice Skillet from Marisa Moore (pictured above)

Ten-Minute Peanut Asian Rice Bowl from Judy Barbe

Rainbow Asian Rice Salad from Craving Something Healthy

From breakfast to dinner to dessert, here’s 40+ Savory & Sweet Rice #Recipes to enjoy at home Click To Tweet

Mexican Chicken & Rice Soup

Mexican Chicken & Rice Soup from The Nutrition Adventure (pictured above)

BEST Chana Masala with Brown Rice from Sharon Palmer at The Plant-Powered Dietitian

One-Pan Thai Fried Rice from Edwina Clark

Kitchen Clean Out Healthy Stir-Fry from Jamie Lee McIntyre

orange and black rice salad on a plate

Orange Cashew Black Rice Salad from Marisa Moore (pictured above)

Easy Salmon Brown Rice Cakes with Fresh Salsa from Anne Mauney of Fannetastic Food

Weeknight Tofu Fried Rice from Courtney Bliss of Feeding Bliss

Seared scallops on black rice with kale on a white plate.

Seared Scallops with Cilantro Lime Sauce from Jenny Shea Rawn of My Cape Cod Kitchen (pictured above)

Gallo Pinto from Judy Barbe

Lime Cilantro Rice from Foods with Judes

Chipotle Tomato Rice Power Bowl from Sharon Palme at The Plant-Powered Dietitian (pictured above)

Easy Chickpea & Squash Curry from The Nutrition Adventure

One Dish Vegetarian Greek Rice Casserole from Rachael Hartley Nutrition

Sweet 

bowls of zarda (sweet rice) on a gold tray

Zarda (Sweet Rice with Nuts & Coconut) from Desi-licious RD (pictured above)

Coconut Herb Rice Salad from Champagne Nutrition

Cherry Almond Breakfast Risotto|Craving Something Healthy

Sweet Cherry Almond Breakfast Risotto from Craving Something Healthy (pictured above)

Cranberry Coconut Black Rice Pudding from Nutrition Starring You

Pin this post for later! 

40+ Savory & Sweet Rice Recipes



source https://betterweightloss.info/40-savory-sweet-rice-recipes-the-nutrition-adventure/

28 Unimaginable Culinary Nourishment Well being And Wellness Coaches

There’s a riches of information supplied regarding meals, wellness, nourishment, weight-reduction plan plan in addition to dishes– and li...