Hybrid Athlete Food Blog

Why you SHOULD eat Honey

Posted by Lacey Byrd on

Why you SHOULD eat Honey

 
Honey is an organic, natural sweetener that serves a great purpose as a sugar alternative.
 
It is widely used in almost every cuisine around the world.
 
This is perhaps because it has many great qualities such as its indefinite shelf life, its ease on the stomach, and the reason that it adapts to all cooking processes.
 
According to an article by Date Carson, honey dates back to 2 100 B.C. It is believed that the natural sweetener was found in Asia or Africa.
 
On top of that out of 12,000 different bees, there are only a few varieties that store honey.
 
An average bee’s life span is from 4 to 6 weeks and the required amount of bees to produce  450g (1 pound) of honey is around 160,000.
 
That means, in order to get a single jar of honey, there are so many generations of bees involved.
 
Honey is also used in Medicine…
 
According to a 2012 review, regardless of whether it will be consumed directly, mixed with other remedies, or applied directly to the skin honey helps for treating the following illnesses or injuries:
 
  •       Coughs
  •       Vomiting
  •       High Blood Pressure
  •       Obesity
  •       Arthritis
  •       Eczemas and dermatitis
 
Now, let’s look at what are the pros of eating honey.
Benefits Of Eating Honey
  •       Honey Helps With Coughing
 
We bet that the good old honey came in handy at least once in your lifetime.
 
It is believed that honey is an effective measurement against a cough in children and adults.
 
One or two spoons before bed is a guarantee for a calmer night.
 
  •       Honey Supports A Healthy Gut
 
According to a study from 2017, honey contains prebiotic properties.
 
As we know, prebiotics help ferment beneficial bacteria in the gut.
 
Furthermore, this was related to a stronger immune system and general welfare.
 
  •       Honey Contains Quality Nutrients
 
Honey is not only rich in antioxidants, it is also very rich in nutrients.
 
It is found that there are 31 minerals found in honey, such as magnesium, phosphorus, potassium, and calcium.
 
In general, honey cannot be a substitute for a healthy diet, however, it does contain many important nutrients in its complex structure, which can benefit us on many levels!
 
  •       Honey Is Rich In Antioxidants
 
Some types of honey help protect your body from cell damage.
 
It is believed that there are almost the same amount of antioxidants in honey as in fruits and veggies.
 
Having antioxidants in our diet is healthy because they may prevent the development of chronic diseases like heart disease and cancer.
 
  •       Honey Improves Your Sports Performance
 
As we know honey is far better than glucose from sugar, used to boost endurance.
 
Consuming a spoon of honey before or even during your training is believed to enhance your athletic performance.
 
Pro Tip:
Add a spoon of honey to your bottle of water and consume it during your session.
 
But with so many benefits, is there something that could go wrong?
Cons Of Eating Honey
  •       Honey Is Rich In Calories
 
If your goal is to decrease body fat percentage, then consuming a lot of honey might not be a good idea.
 
Because of its liquid form in most cases, eating too much honey can easily make you exceed your daily caloric intake.
 
Always strive NOT to exceed the recommended amount of honey per day, which is around 1-2 small spoons for a healthy person without any weight problems.
 
  •       Honey Raises Blood Sugar Levels
 
For this reason, always use honey in moderation.
 
  •       It’s a Risk to Give to Babies
 
Babies don’t have the required digestive system to consume honey, and there is a risk of botulism.
 
Takeaways
 
Honey is one of the oldest foods in the world and it is used in almost every cuisine around the globe, as well as in medicine.
 
It has many benefits but should be taken in moderation because it can be very calorie-dense.
 
Thank you for reading and don’t forget to share the article with a friend!
 
 

Read more

Why you SHOULD eat Honey

Posted by Lacey Byrd on

Why you SHOULD eat Honey

 
Honey is an organic, natural sweetener that serves a great purpose as a sugar alternative.
 
It is widely used in almost every cuisine around the world.
 
This is perhaps because it has many great qualities such as its indefinite shelf life, its ease on the stomach, and the reason that it adapts to all cooking processes.
 
According to an article by Date Carson, honey dates back to 2 100 B.C. It is believed that the natural sweetener was found in Asia or Africa.
 
On top of that out of 12,000 different bees, there are only a few varieties that store honey.
 
An average bee’s life span is from 4 to 6 weeks and the required amount of bees to produce  450g (1 pound) of honey is around 160,000.
 
That means, in order to get a single jar of honey, there are so many generations of bees involved.
 
Honey is also used in Medicine…
 
According to a 2012 review, regardless of whether it will be consumed directly, mixed with other remedies, or applied directly to the skin honey helps for treating the following illnesses or injuries:
 
  •       Coughs
  •       Vomiting
  •       High Blood Pressure
  •       Obesity
  •       Arthritis
  •       Eczemas and dermatitis
 
Now, let’s look at what are the pros of eating honey.
Benefits Of Eating Honey
  •       Honey Helps With Coughing
 
We bet that the good old honey came in handy at least once in your lifetime.
 
It is believed that honey is an effective measurement against a cough in children and adults.
 
One or two spoons before bed is a guarantee for a calmer night.
 
  •       Honey Supports A Healthy Gut
 
According to a study from 2017, honey contains prebiotic properties.
 
As we know, prebiotics help ferment beneficial bacteria in the gut.
 
Furthermore, this was related to a stronger immune system and general welfare.
 
  •       Honey Contains Quality Nutrients
 
Honey is not only rich in antioxidants, it is also very rich in nutrients.
 
It is found that there are 31 minerals found in honey, such as magnesium, phosphorus, potassium, and calcium.
 
In general, honey cannot be a substitute for a healthy diet, however, it does contain many important nutrients in its complex structure, which can benefit us on many levels!
 
  •       Honey Is Rich In Antioxidants
 
Some types of honey help protect your body from cell damage.
 
It is believed that there are almost the same amount of antioxidants in honey as in fruits and veggies.
 
Having antioxidants in our diet is healthy because they may prevent the development of chronic diseases like heart disease and cancer.
 
  •       Honey Improves Your Sports Performance
 
As we know honey is far better than glucose from sugar, used to boost endurance.
 
Consuming a spoon of honey before or even during your training is believed to enhance your athletic performance.
 
Pro Tip:
Add a spoon of honey to your bottle of water and consume it during your session.
 
But with so many benefits, is there something that could go wrong?
Cons Of Eating Honey
  •       Honey Is Rich In Calories
 
If your goal is to decrease body fat percentage, then consuming a lot of honey might not be a good idea.
 
Because of its liquid form in most cases, eating too much honey can easily make you exceed your daily caloric intake.
 
Always strive NOT to exceed the recommended amount of honey per day, which is around 1-2 small spoons for a healthy person without any weight problems.
 
  •       Honey Raises Blood Sugar Levels
 
For this reason, always use honey in moderation.
 
  •       It’s a Risk to Give to Babies
 
Babies don’t have the required digestive system to consume honey, and there is a risk of botulism.
 
Takeaways
 
Honey is one of the oldest foods in the world and it is used in almost every cuisine around the globe, as well as in medicine.
 
It has many benefits but should be taken in moderation because it can be very calorie-dense.
 
Thank you for reading and don’t forget to share the article with a friend!
 
 

Read more


How To Improve Your Gut Health

Posted by Lacey Byrd on

How To Improve Your Gut Health
Gut health is of major importance for our overall well being because it correlates with the brain and it also breaks down the food we consume, which is later turned into vital nutrients.
 
Expensive prebiotic supplements shouldn’t be your go-to option when you experience gut problems.
 
The good bacteria your body requires don’t have to come from pills.
 
In fact, consuming healthy food can impact the amount of “good” bacteria we have in our digestive system.
 
Today we are investigating further into the topic and we are offering some great tips on how to actually improve your gut health.
6 Tips To Improve Your Gut Health
  1. Change Your Diet
 
Getting rid of high sugar, trans-fats, and processed food should be your priority if you want your gut to thank you.
 
Consuming more lean protein such as chicken/turkey breasts, beef topside, fish, and quality fibers (oats, whole-grain bread/pasta) will benefit your digestive system.
 
In fact, eating a high-fiber diet has been proven to alter our guts in a positive direction.
 
  1. Keep Yourself Hydrated
 
Drinking 8 glasses of water per day may sound like the most annoying thing your mom used to tell you, but it is actually true.
 
Keeping your body hydrated has been shown to have a positive effect on the balance of the good bacteria in our guts.
 
  1. Don’t Rush When Eating
 
Keeping a slow pace when consuming food is of major importance for the health of your gut.
 
For this reason, chewing slowly can help you digest your food better and absorb all required nutrients.
Maintaining a healthy gut and reducing digestive discomfort is guaranteed if you stick to this condition.
 
So, next time when you are trying to eat as fast as you can, slow down for a second, and think how your gut will react if you continue at the same pace.
 
  1. Sleep More
 
Getting enough uninterrupted sleep is a complicated process for a lot of people, especially those with kids out there.
 
However, not getting enough quality sleep can have a great impact on your gut health.
 
Try to prioritize getting at least 7-8 hours a night.
 
Not only it will help you maintain a healthy gut, but you will also be more productive throughout the day.
 
  1. Eat Fermented Foods
 
Fermentation is a process where the sugar many foods contain is broken down into bacteria or yeast.
 
One of the foods, which is easy to get and cheap is yogurt.
 
Yogurt is rich in lactobacilli, which is a bacteria that can benefit your gut health.
 
It was proven that people who consume a lot of yogurt, have more lactobacilli in their gut.
 
These people have less chance to experience gut inflammation or any other chronic conditions.
 
However, keep in mind that there are many sweetened yogurts out there with a lot of added sugar, which are not beneficial.
 
Always search for a natural yogurt with no artificial sweeteners.
 
  1. Eat Dark Chocolate
 
We can almost see the smiles of all chocolate lovers out there.
 
Polyphenols, which are plant-based molecules that are rich in fiber, are found in dark chocolate.
 
They travel to our intestines where microbes use them for fuel.
 
Other foods and beverages that are rich in polyphenols are:
 
  •       Blueberries
  •       Green Tea
  •       Cocoa
  •       Broccoli
  •       Almonds
  •       Onions
Takeaway Message
A disrupted microbiome, which is found in the gut, can lead to many chronic diseases.
 
There are a lot of lifestyle changes that you can make and with some effort, you can maintain a healthy gut.
 
Avoid artificial sweeteners as much as possible.
 
Eat plenty of vegetables and fresh unprocessed foods. Beans, legumes, and whole-grain foods should also be in your diet.
 
What are you waiting for?
 
Your Gut Health is in your hands now.
 
Go and make the most out of it!
 
 

Read more

How To Improve Your Gut Health

Posted by Lacey Byrd on

How To Improve Your Gut Health
Gut health is of major importance for our overall well being because it correlates with the brain and it also breaks down the food we consume, which is later turned into vital nutrients.
 
Expensive prebiotic supplements shouldn’t be your go-to option when you experience gut problems.
 
The good bacteria your body requires don’t have to come from pills.
 
In fact, consuming healthy food can impact the amount of “good” bacteria we have in our digestive system.
 
Today we are investigating further into the topic and we are offering some great tips on how to actually improve your gut health.
6 Tips To Improve Your Gut Health
  1. Change Your Diet
 
Getting rid of high sugar, trans-fats, and processed food should be your priority if you want your gut to thank you.
 
Consuming more lean protein such as chicken/turkey breasts, beef topside, fish, and quality fibers (oats, whole-grain bread/pasta) will benefit your digestive system.
 
In fact, eating a high-fiber diet has been proven to alter our guts in a positive direction.
 
  1. Keep Yourself Hydrated
 
Drinking 8 glasses of water per day may sound like the most annoying thing your mom used to tell you, but it is actually true.
 
Keeping your body hydrated has been shown to have a positive effect on the balance of the good bacteria in our guts.
 
  1. Don’t Rush When Eating
 
Keeping a slow pace when consuming food is of major importance for the health of your gut.
 
For this reason, chewing slowly can help you digest your food better and absorb all required nutrients.
Maintaining a healthy gut and reducing digestive discomfort is guaranteed if you stick to this condition.
 
So, next time when you are trying to eat as fast as you can, slow down for a second, and think how your gut will react if you continue at the same pace.
 
  1. Sleep More
 
Getting enough uninterrupted sleep is a complicated process for a lot of people, especially those with kids out there.
 
However, not getting enough quality sleep can have a great impact on your gut health.
 
Try to prioritize getting at least 7-8 hours a night.
 
Not only it will help you maintain a healthy gut, but you will also be more productive throughout the day.
 
  1. Eat Fermented Foods
 
Fermentation is a process where the sugar many foods contain is broken down into bacteria or yeast.
 
One of the foods, which is easy to get and cheap is yogurt.
 
Yogurt is rich in lactobacilli, which is a bacteria that can benefit your gut health.
 
It was proven that people who consume a lot of yogurt, have more lactobacilli in their gut.
 
These people have less chance to experience gut inflammation or any other chronic conditions.
 
However, keep in mind that there are many sweetened yogurts out there with a lot of added sugar, which are not beneficial.
 
Always search for a natural yogurt with no artificial sweeteners.
 
  1. Eat Dark Chocolate
 
We can almost see the smiles of all chocolate lovers out there.
 
Polyphenols, which are plant-based molecules that are rich in fiber, are found in dark chocolate.
 
They travel to our intestines where microbes use them for fuel.
 
Other foods and beverages that are rich in polyphenols are:
 
  •       Blueberries
  •       Green Tea
  •       Cocoa
  •       Broccoli
  •       Almonds
  •       Onions
Takeaway Message
A disrupted microbiome, which is found in the gut, can lead to many chronic diseases.
 
There are a lot of lifestyle changes that you can make and with some effort, you can maintain a healthy gut.
 
Avoid artificial sweeteners as much as possible.
 
Eat plenty of vegetables and fresh unprocessed foods. Beans, legumes, and whole-grain foods should also be in your diet.
 
What are you waiting for?
 
Your Gut Health is in your hands now.
 
Go and make the most out of it!
 
 

Read more


Superfoods & Their Effect On Health

Posted by Lacey Byrd on

Superfoods & Their Effect On Health

 

For many people, the term “superfoods” sounds like just another marketing gimmick to make you believe in an easy solution to a certain problem.

 

In reality however, superfoods are products that are proven to have a certain net benefit for human health, meaning they are actually functional and beneficial.

 

With this article, we’ll provide you with the basic information you need to know about superfoods, as well as a list of our favorites!

 

What Is Health, Even?

 

It is likely that traditional medicine has made some of us believe that health is dependent on one thing.

 

However, you have to realize that the body is a complex machine and so is its health.

 

By definition, health can be defined as the proper, balanced functioning of all bodily systems, active tissues and processes.

 

The thing here is that health is AUTOMATIC … Your body takes care of it all!

 

You don’t have to think about digesting and absorbing essential nutrients.

 

You don’t have to think about feeling sleepy, hungry or thirsty.

 

You don’t have to think about waking up in the morning.

 

All of this is automatic and ALL you have to do is feed the body the right nutrients for it to be able to sustain the healthy functioning of all those systems and tissues.

 

Macro VS Micro Nutrients

 

Now, if you know a thing or two about healthy nutrition, you probably know the terms “macronutrients & micronutrients”.

 

If not, here’s the short story - Macronutrients are protein, fats & carbohydrates and they provide the majority of the energy our bodies need, along with essential nutrients.

 

Think of the term “essential nutrient” as something that the body needs but can’t produce on its own.

 

Contrary to macronutrients, we have micronutrients, which include vitamins, minerals and electrolytes.

 

These nutrients don’t really have a caloric value, but are intricately involved in a variety of processes, meaning that most of them too, are essential.

 

THIS is where superfoods shine!

 

The 3 Best Superfoods

Granted, health isn’t dependent on consuming just one “superfood”, but these are the exact foods that can help reinforce your body’s overall health.

 

So let’s have a look at the top-rated superfoods & drinks!

 

1.    Green tea

Herbs and teas are known to have a variety of active ingredients that have different effects on the body and its processes.

 

The right combination of herbs can treat a variety of issues, which is why herbs are a big part of traditional medicine in many countries.

 

More specifically, green tea is a Chinese herb, rich in antioxidants, polyphenols  and some caffeine!

 

Looking to fight inflammation and maximize your mental focus and energy levels? Get yourself some green tea.

 

2.    Ginger

 

Some of the most potent ingredients have the strongest smell and taste and granted, ginger is one of them!

 

Ginger is a root, used in Chinese traditional medicine to create a variety of different home remedies, teas and even some food products!

 

This root has a variety of antioxidants that too have the anti-inflammatory & antioxidative effect on the body.

 

Ginger shines when it is time to treat acute and chronic inflammations and can also be consumed regularly as means of prevention for cardiovascular diseases.

 

3.    Forest Fruits

 

If there’s one food group that we could call “stacked with goods”, well that would definitely be forest fruits!

 

These sweet fruits have a load of antioxidants which are proven to reinforce immunity and improve overall health.

 

Blueberries, raspberries, goji berries and strawberries are amongst the best-tasting, most nourishing superfoods one can add to their nutrition plan!

 

Final Thoughts

 

If you’ve covered your main nutrient requirements coming from protein, fats and carbs, it is time to add some sides to your meals!

 

Or better yet, have a nice afternoon cup of green tea with ginger in the shade…

 

If you liked this article, stay tuned on our blog as we are releasing content like this on the regular basis!

 

See you soon!

 

To have a nutrition and fitness plan customized for you, visit www.hybridathletetraining.com

 

Read more

Superfoods & Their Effect On Health

Posted by Lacey Byrd on

Superfoods & Their Effect On Health

 

For many people, the term “superfoods” sounds like just another marketing gimmick to make you believe in an easy solution to a certain problem.

 

In reality however, superfoods are products that are proven to have a certain net benefit for human health, meaning they are actually functional and beneficial.

 

With this article, we’ll provide you with the basic information you need to know about superfoods, as well as a list of our favorites!

 

What Is Health, Even?

 

It is likely that traditional medicine has made some of us believe that health is dependent on one thing.

 

However, you have to realize that the body is a complex machine and so is its health.

 

By definition, health can be defined as the proper, balanced functioning of all bodily systems, active tissues and processes.

 

The thing here is that health is AUTOMATIC … Your body takes care of it all!

 

You don’t have to think about digesting and absorbing essential nutrients.

 

You don’t have to think about feeling sleepy, hungry or thirsty.

 

You don’t have to think about waking up in the morning.

 

All of this is automatic and ALL you have to do is feed the body the right nutrients for it to be able to sustain the healthy functioning of all those systems and tissues.

 

Macro VS Micro Nutrients

 

Now, if you know a thing or two about healthy nutrition, you probably know the terms “macronutrients & micronutrients”.

 

If not, here’s the short story - Macronutrients are protein, fats & carbohydrates and they provide the majority of the energy our bodies need, along with essential nutrients.

 

Think of the term “essential nutrient” as something that the body needs but can’t produce on its own.

 

Contrary to macronutrients, we have micronutrients, which include vitamins, minerals and electrolytes.

 

These nutrients don’t really have a caloric value, but are intricately involved in a variety of processes, meaning that most of them too, are essential.

 

THIS is where superfoods shine!

 

The 3 Best Superfoods

Granted, health isn’t dependent on consuming just one “superfood”, but these are the exact foods that can help reinforce your body’s overall health.

 

So let’s have a look at the top-rated superfoods & drinks!

 

1.    Green tea

Herbs and teas are known to have a variety of active ingredients that have different effects on the body and its processes.

 

The right combination of herbs can treat a variety of issues, which is why herbs are a big part of traditional medicine in many countries.

 

More specifically, green tea is a Chinese herb, rich in antioxidants, polyphenols  and some caffeine!

 

Looking to fight inflammation and maximize your mental focus and energy levels? Get yourself some green tea.

 

2.    Ginger

 

Some of the most potent ingredients have the strongest smell and taste and granted, ginger is one of them!

 

Ginger is a root, used in Chinese traditional medicine to create a variety of different home remedies, teas and even some food products!

 

This root has a variety of antioxidants that too have the anti-inflammatory & antioxidative effect on the body.

 

Ginger shines when it is time to treat acute and chronic inflammations and can also be consumed regularly as means of prevention for cardiovascular diseases.

 

3.    Forest Fruits

 

If there’s one food group that we could call “stacked with goods”, well that would definitely be forest fruits!

 

These sweet fruits have a load of antioxidants which are proven to reinforce immunity and improve overall health.

 

Blueberries, raspberries, goji berries and strawberries are amongst the best-tasting, most nourishing superfoods one can add to their nutrition plan!

 

Final Thoughts

 

If you’ve covered your main nutrient requirements coming from protein, fats and carbs, it is time to add some sides to your meals!

 

Or better yet, have a nice afternoon cup of green tea with ginger in the shade…

 

If you liked this article, stay tuned on our blog as we are releasing content like this on the regular basis!

 

See you soon!

 

To have a nutrition and fitness plan customized for you, visit www.hybridathletetraining.com

 

Read more


Magnesium - The Most Beneficial Mineral?

Posted by Lacey Byrd on

Magnesium - The Most Beneficial Mineral?

There are multiple types of vitamins and minerals that our bodies need to function healthily.

 

Vitamins and minerals are referred to as “micronutrients” and each of them has a different function inside of the body.

 

Some micronutrients for example act as coenzymes, meaning that they help carry chemicals between enzymes, while others just serve as catalysts for certain chemical reactions.

 

Magnesium is one of the most important micronutrients for the body, as it helps catalyze a variety of processes in the body.

 

As a matter of fact, more than 300 biochemical reactions require magnesium!

 

For this reason, it is important to derive sufficient magnesium from your food and supplements.

 

Magnesium Deficiency

 

Because the modern-day diet is deprived of many vitamins and minerals, magnesium deficiency is a very common thing nowadays.

 

And though magnesium deficiency isn’t likely to lead to bad side effects in the short term, it is definitely not something to overlook, as the long-term may speak otherwise!

 

The Symptoms

Some of the first symptoms of magnesium deficiency one can notice, are the following:

 

  1. Loss of appetite
  2. Nausea
  3. General exhaustion
  4. Weakness
  5. Lack of appetite
  6. Muscle cramps
  7. Numbness
  8. Mood swings

 

Now, the thing is that there are a multitude of reasons for the occurrence of a magnesium deficiency.

 

If you are generally healthy however, the most likely cause of a deficiency, would be your diet!

 

So let’s have a look at the best magnesium-rich foods one can find nearby!

 

Magnesium Food Sources

 

Luckily, unless your deficiency is severe, you can solve your problem by just picking out the right food sources.

 

Magnesium can be found in a variety of food sources, with the most abundant ones being plant sources.

 

Here are the foods that contain the highest amounts of magnesium:

 

  1. Seeds
  2. Walnuts
  3. Hazelnuts
  4. Almonds
  5. Rice
  6. Basil
  7. Spinach
  8. Coriander

 

Now, a thing to consider is that thermic preparation of some of these foods may lead to depletion of its magnesium contents, so don’t overcook these foods!

 

Magnesium Supplements

If you find it hard to meet your body’s magnesium needs from food alone, supplements can be a viable alternative!

 

Before you go on to buy a tub of pills however, you have to know a thing or two.

 

Firstly, the amount of magnesium you take in is NOT the only thing - You have to also consider its bioavailability, or, in other words, how much of it is absorbed.

 

This bioavailability depends massively on the type of magnesium supplement you are getting.

 

Magnesium oxide & magnesium carbonate are two of the magnesium supplements with a lower bioavailability.

 

Instead of getting those, opt for magnesium supplements binded with organic compounds like salts and amino acids, such as:

 

  1. Magnesium citrate
  2. Magnesium glycinate
  3. Magnesium lactate

  Sustained Release VitalMag® | Vitamin & Mineral Boosts | Nutrition | Shaklee US site

These are some of the most bioavailable forms of magnesium that have been shown to be optimally absorbed.

 

Recommended Daily Intake

 

Alright, we’ve been talking about deriving sufficient magnesium from food and supplements, but… How much of it is enough, actually?

 

Well, the recommended intake varies, depending on factors like age and gender.

 

Here’s how the recommendations go:

 

  • 14-18 years old - 410 mg for males, 360 mg for females
  • 19-30 years old - 400 mg for males, 310 mg for females
  • 31-50 years old - 420 mg for males, 320 mg for females
  • 51+ years - 420 mg for males, 320 mg for females

 

Note that this is the recommended COMBINED intake, meaning you should calculate the amount from both food and supplement sources.

 

Take-Home Message

 

Your nutrition plan is not just about meeting your caloric & macronutrient goals for the day.

 

It is also about understanding that there are micro elements that your body needs for proper functioning.

 

Magnesium is one of the more important ones, that plays key roles in hundreds of functions in the body and for this reason, you should make sure to...

 

To have a fitness and nutrition plan customized for you, go check out www.hybridathletetraining.com 

Read more

Magnesium - The Most Beneficial Mineral?

Posted by Lacey Byrd on

Magnesium - The Most Beneficial Mineral?

There are multiple types of vitamins and minerals that our bodies need to function healthily.

 

Vitamins and minerals are referred to as “micronutrients” and each of them has a different function inside of the body.

 

Some micronutrients for example act as coenzymes, meaning that they help carry chemicals between enzymes, while others just serve as catalysts for certain chemical reactions.

 

Magnesium is one of the most important micronutrients for the body, as it helps catalyze a variety of processes in the body.

 

As a matter of fact, more than 300 biochemical reactions require magnesium!

 

For this reason, it is important to derive sufficient magnesium from your food and supplements.

 

Magnesium Deficiency

 

Because the modern-day diet is deprived of many vitamins and minerals, magnesium deficiency is a very common thing nowadays.

 

And though magnesium deficiency isn’t likely to lead to bad side effects in the short term, it is definitely not something to overlook, as the long-term may speak otherwise!

 

The Symptoms

Some of the first symptoms of magnesium deficiency one can notice, are the following:

 

  1. Loss of appetite
  2. Nausea
  3. General exhaustion
  4. Weakness
  5. Lack of appetite
  6. Muscle cramps
  7. Numbness
  8. Mood swings

 

Now, the thing is that there are a multitude of reasons for the occurrence of a magnesium deficiency.

 

If you are generally healthy however, the most likely cause of a deficiency, would be your diet!

 

So let’s have a look at the best magnesium-rich foods one can find nearby!

 

Magnesium Food Sources

 

Luckily, unless your deficiency is severe, you can solve your problem by just picking out the right food sources.

 

Magnesium can be found in a variety of food sources, with the most abundant ones being plant sources.

 

Here are the foods that contain the highest amounts of magnesium:

 

  1. Seeds
  2. Walnuts
  3. Hazelnuts
  4. Almonds
  5. Rice
  6. Basil
  7. Spinach
  8. Coriander

 

Now, a thing to consider is that thermic preparation of some of these foods may lead to depletion of its magnesium contents, so don’t overcook these foods!

 

Magnesium Supplements

If you find it hard to meet your body’s magnesium needs from food alone, supplements can be a viable alternative!

 

Before you go on to buy a tub of pills however, you have to know a thing or two.

 

Firstly, the amount of magnesium you take in is NOT the only thing - You have to also consider its bioavailability, or, in other words, how much of it is absorbed.

 

This bioavailability depends massively on the type of magnesium supplement you are getting.

 

Magnesium oxide & magnesium carbonate are two of the magnesium supplements with a lower bioavailability.

 

Instead of getting those, opt for magnesium supplements binded with organic compounds like salts and amino acids, such as:

 

  1. Magnesium citrate
  2. Magnesium glycinate
  3. Magnesium lactate

  Sustained Release VitalMag® | Vitamin & Mineral Boosts | Nutrition | Shaklee US site

These are some of the most bioavailable forms of magnesium that have been shown to be optimally absorbed.

 

Recommended Daily Intake

 

Alright, we’ve been talking about deriving sufficient magnesium from food and supplements, but… How much of it is enough, actually?

 

Well, the recommended intake varies, depending on factors like age and gender.

 

Here’s how the recommendations go:

 

  • 14-18 years old - 410 mg for males, 360 mg for females
  • 19-30 years old - 400 mg for males, 310 mg for females
  • 31-50 years old - 420 mg for males, 320 mg for females
  • 51+ years - 420 mg for males, 320 mg for females

 

Note that this is the recommended COMBINED intake, meaning you should calculate the amount from both food and supplement sources.

 

Take-Home Message

 

Your nutrition plan is not just about meeting your caloric & macronutrient goals for the day.

 

It is also about understanding that there are micro elements that your body needs for proper functioning.

 

Magnesium is one of the more important ones, that plays key roles in hundreds of functions in the body and for this reason, you should make sure to...

 

To have a fitness and nutrition plan customized for you, go check out www.hybridathletetraining.com 

Read more


4 Foods To Keep You Fuller For Longer

Posted by Lacey Byrd on

4 Foods To Keep You Fuller For Longer

 

Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?

Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.

 

In this article, we’ll explain the importance of high satiety foods, and we’ll also give you a list of our 4 best picks in that category!

 

So, Why Is Satiety Important?

The modern-day market offers a variety or rather, an abundance of food products to choose from.

 

However, the thing is that the tastiest foods also happen to be more processed AND least satiating.

 

With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.

 

When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.

 

That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.

 

Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.

 

What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related with the balance of certain hormones.

 

Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.

 

The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.

 

For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.

 

Remember that a hungry mind won’t be able to focus on other, also important tasks you have.

 

Stay satiated!

 

The 4 Most Satiating Foods

 

Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!

 

1.    Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.

 

Beef and other red meats happen to be abundant of both nutrients, so including them in your nutrition plan is a good bet!

 

If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!

 

It works.

 

2.    Nuts

Cashews, almonds, walnuts and other nuts are so dense in energy that just a 100g of them can keep you full for hours on end.

 

Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full, but also provide your body with the nutrients it needs.

 

Don’t be nuts, eat nuts.

 

3.    Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!

 

Eggs are good as a standalone meal, or can be made an addition to a bigger meal, to make it complete!

 

Furthermore, they can be enjoyed in a variety of forms, such as an omelette, scrambled, or even over some rice in japanese style!

 

4.    Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…

 

That’s right! Potatoes are, in fact, the most satisfying food a human can eat!

 

Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.

Final Thoughts

 

One of the most important aspects of your nutrition plan is to make it actually satiating!

 

If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.

 

Make sure to include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!

 

For help or questions creating your own personalized nutrition plan to reach your goals, visit www.hybridathletetraining.com

 

Read more

4 Foods To Keep You Fuller For Longer

Posted by Lacey Byrd on

4 Foods To Keep You Fuller For Longer

 

Have you ever consumed a couple of consecutive big meals just to feel hungry 40 minutes later?

Well, if this has happened to you, odds are you are not selecting the right foods with the appropriate satiety index.

 

In this article, we’ll explain the importance of high satiety foods, and we’ll also give you a list of our 4 best picks in that category!

 

So, Why Is Satiety Important?

The modern-day market offers a variety or rather, an abundance of food products to choose from.

 

However, the thing is that the tastiest foods also happen to be more processed AND least satiating.

 

With poor nutrient profiles, these processed products simply satisfy your taste cravings, but hardly ever help you meet your actual nutritional needs.

 

When you’re not meeting your nutritional needs, well, your body keeps asking for more food by sending hunger signals, until you actually give the body what it needs.

 

That is to say that processed foods are NOT inherently fattening but instead, they make you eat a lot more which therefore leads to inevitable weight gain.

 

Being satiated for the longest time possible after each meal is important, as that means you have met your nutritional needs and your body has the resources to work with for the goal of sustaining healthy function.

 

What Actually Brings Satiety?

Every sensation or bodily signal in the body is closely related with the balance of certain hormones.

 

Specifically for appetite and satiety, leptin and ghrelin seem to be the two predominantly involved hormones.

 

The macronutrients you get from food, that are most effective in inducing the feeling of satiety, are protein & fat.

 

For this reason, it is of prime importance to meet your daily protein and fat needs, as they will play an essential role in how hungry you feel throughout the day.

 

Remember that a hungry mind won’t be able to focus on other, also important tasks you have.

 

Stay satiated!

 

The 4 Most Satiating Foods

 

Now without further ado, let’s have a look at the most satiating foods you can easily find in your local grocery store!

 

1.    Beef

As we mentioned, protein and fats from whole food sources are amongst the most satiating nutrients you can give to your body.

 

Beef and other red meats happen to be abundant of both nutrients, so including them in your nutrition plan is a good bet!

 

If you always wake up hungry, and that oatmeal & coffee breakfast full of sugar can’t satiate you, well, try a morning ribeye steak!

 

It works.

 

2.    Nuts

Cashews, almonds, walnuts and other nuts are so dense in energy that just a 100g of them can keep you full for hours on end.

 

Additionally, these tiny bites are full of essential fatty acids and other micronutrients that will not only keep you full, but also provide your body with the nutrients it needs.

 

Don’t be nuts, eat nuts.

 

3.    Eggs

If you are trying to establish a nutrition plan that is nutrient-dense enough to keep you full and healthy, eggs cannot be ignored!

 

Eggs are good as a standalone meal, or can be made an addition to a bigger meal, to make it complete!

 

Furthermore, they can be enjoyed in a variety of forms, such as an omelette, scrambled, or even over some rice in japanese style!

 

4.    Potatoes

Though protein and fats are the most satiating macronutrients, the food with the HIGHEST satiety index contains mostly carbohydrates…

 

That’s right! Potatoes are, in fact, the most satisfying food a human can eat!

 

Try for yourself - Get a beef steak and cook up some potato mash and you will be full for at least 3 hours.

Final Thoughts

 

One of the most important aspects of your nutrition plan is to make it actually satiating!

 

If you constantly feel hungry, you are not using the right nutrition plan, regardless of what anyone tells you.

 

Make sure to include these 4 foods presented in this article and let us know how they affected your satiety and energy levels!

 

For help or questions creating your own personalized nutrition plan to reach your goals, visit www.hybridathletetraining.com

 

Read more