Hybrid Athlete Food Blog

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