Nutrition and Workout Tips

Balance Diet

35% Veggies & Fruits, 10% Fats , 25% Protein and 30% Carbs

  • Here are ten top low glycemic foods that are nutritious and widely recommended:

    1. Lentils

    2. Chickpeas

    3. Quinoa

    4. Steel-cut oats

    5. Apples

    6. Berries (strawberries, blueberries, raspberries)

    7. Carrots

    8. Broccoli

    9. Sweet potatoes

    10. Almonds

    These foods are not only low on the glycemic index but also provide essential nutrients and health benefits.

  • Here are ten of the best protein-rich foods:

    1. Chicken Breast: Lean and versatile, chicken breast provides a high amount of protein with minimal fat.

    2. Fish: Fish like salmon, tuna, and cod are excellent sources of high-quality protein and also provide healthy omega-3 fatty acids.

    3. Eggs: Containing all nine essential amino acids, eggs are a complete protein source and are highly nutritious.

    4. Greek Yogurt: This dairy product is rich in protein and often contains probiotics that are good for gut health.

    5. Lentils: Lentils and other legumes are high in protein and fiber, making them great for vegetarians and vegans.

    6. Cottage Cheese: A great source of casein protein, which is slow-digesting, making it a good option for a sustained protein supply.

    7. Turkey Breast: Similar to chicken breast, turkey breast is lean and packed with protein.

    8. Quinoa: A complete plant-based protein, quinoa is also rich in fiber, vitamins, and minerals.

    9. Tofu: Made from soybeans, tofu is a versatile and high-protein option for vegetarians and vegans.

    10. Nuts and Seeds: Almonds, chia seeds, and hemp seeds provide good amounts of protein, healthy fats, and other essential nutrients.

    These foods can help meet protein needs for various dietary preferences and requirements.

  • Omega fatty acids, particularly omega-3 and omega-6, are essential for health, as they support brain function, reduce inflammation, and lower the risk of chronic diseases. Here are the top 10 foods rich in omega fatty acids:

    1. Flaxseeds: High in alpha-linolenic acid (ALA), a type of omega-3 fatty acid.

    2. Chia Seeds: Another excellent source of ALA omega-3s.

    3. Walnuts: Rich in ALA omega-3 fatty acids.

    4. Salmon: Contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both crucial omega-3s.

    5. Mackerel: High in EPA and DHA omega-3s.

    6. Sardines: Another fish high in EPA and DHA omega-3s.

    7. Hemp Seeds: Contains a good balance of omega-3 and omega-6 fatty acids.

    8. Edamame: Soybeans are a good source of omega-3s and omega-6s.

    9. Anchovies: Packed with EPA and DHA omega-3s.

    10. Canola Oil: A plant-based oil with a decent amount of ALA omega-3s.

    Incorporating these foods into your diet can help ensure you get a healthy balance of omega fatty acids.

  • As of the most recent report, the top 10 foods with high pesticide residues are:

    1. Strawberries

    2. Spinach

    3. Kale, Collard, and Mustard Greens

    4. Peaches

    5. Pears

    6. Nectarines

    7. Apples

    8. Grapes

    9. Bell and Hot Peppers

    10. Cherries

    These foods are recommended to be bought organic if possible to minimize pesticide exposure.

  • Bump up fiber intake.

    Increase calcium and vitamin D.

    Add more potassium.

    Limit added sugars.

    Replace saturated fats.

    Cut back on sodium.

    Aim for a variety of color veggies.

Effective ways to cut calories

  • Serve smaller portions to reduce calorie intake without changing the type of food you eat.

  • Vegetables are low in calories but high in fiber, helping you feel full with fewer calories.

  • Home-cooked meals are often lower in calories than restaurant meals, as you can control the ingredients and portion sizes.

  • Cut back on added sugars found in desserts, snacks, and sweetened beverages.

  • Replace sugary drinks with water, herbal teas, or black coffee.

  • Healthy, low-calorie snacks like fruits, nuts, or yogurt instead of chips or sweets.

Five common gym injuries

  • Avoid it by:

    • Gradually increasing your weight and intensity.

    • Notice when you were fatigued as these can cause strains.

    • Preforming dynamic warmups before weight lifting and prevent strains.

  • Avoid it by:

    • Squat and lunging with proper form.

    • If you have knee pain wear supportive knee wraps.

    • Mobility exercises which target the knees, hips and ankles.

  • Avoid it by:

    • Having proper form and good poser during all exercise routines.

    • Strengthen your core by doing oblique, lower ab and lower back training.

    • Warming up your lower back properly.

  • Avoid it by:

    • Wearing gym style gloves or straps.

    • Keeping your hands dry with powder or moisturized during training sessions.

Plant base proteins

  • Chickpea offers about 15 grams of protein per cooked cup. They are high in fiber, iron and other essential nutrients.

  • This has about 8 grams of protein per cooked cup. Also contains nine essential amino acids.

  • About 18 grams of protein per cooked cup. They are also rich in iron and folate.

  • Tempeh has about 20 grams of protein per serving.

  • With 3 tablespoons of Hemp seeds has 9.5 grams of protein. Hemp is also packed with magnesium. B vitamins, iron and omega-3 fats.