Thoughts about looks vs. nutrition


Woman #1: Has a defined 6 pack, arms to kill, and looks to be the vision of health

Woman #2: Softer tummy with a little definition, toned thighs but not rock hard, looks to be pretty average.

Chances are, you would look at these two people and automatically assume that woman #1 is the healthier of the two.

You know what the funny thing is? Genetics aside, the second girl is most likely healthier.  Now of course we have to go into their diets:

To maintain the shape of Woman #1, there would have to be a VERY high protein to carb ratio (carb cycling) and dehydration.  Like I said, genetics aside, most women are not made to look like that.  

Worse than dehydration and running extremely low on carbs is if the woman gets all of her protein from animal foods.  That’s a LOT of saturated fat, cholesterol, and toxins entering the body.  Not to mention there is very little (to no) fiber in animal protein products.  

This woman is also probably cutting, aka cutting calories. This puts a lot of stress on the body!

What looks like a healthy individual from the outside could be cancer in the making inside.

On the flip side,

Woman #2 most likely has a more relaxed diet.  She is fully hydrated and eats whole grains with her meals.  She makes it a point to eat lots of vegetables and fruit and beans with a little meat every now and then (or maybe she’s a vegetarian.. or a vegan.. or whatever!)

She eats enough calories to fuel her day but isn’t obsessively counting cals, macros, whatever to make sure she keeps that 6 pack tight and cut.

From the outside this woman might not be extremely toned, but on the inside, her body might be happy as a clam & super healthy :) 

This is just another viewpoint and I realize this is not the case for everyone!  HOWEVER, just another thing to think about :)  Your physical appearance does not always determine how healthy you are — so don’t judge others too quickly.  Too often even I have looked at a fitblr and thought “OMG THEIR BODY IS AMAZING. THEY MUST BE SO HEALTHY” only to realize their diet is severely lacking in some areas and abundant in other (not so good) areas.

6 Seeds to Include in Your Diet (from Runner’s World)


Used frequently in many cooking styles, sesame seeds are anything but common. One-quarter cup delivers about 28 percent of your daily calcium needs, 24 percent iron, 35 percent copper, and 25 percent magnesium.
Use raw or lightly toasted seeds (the pale or black variety) to make a crust for baked or sauteed fish, chicken, or eggplant: After dipping food in batter, roll in seeds before cooking.

One 160-calorie ounce contains 40 percent of the RDV for magnesium. Without enough of this mineral, studies show muscle weakness can result, especially during periods of heavy training.
Add toasted seeds (see “Handle with Care,” below) to salads, coleslaw, or steamed vegetables.

Although the research is sparse, many runners are using these round black specks to help them power through long workouts. What’s known for sure is that they’re high in omega-3 fatty acids, which have a positive impact on cholesterol. One serving provides soluble fiber, which aids in appetite control.
Soak two tablespoons in water for 15 to 30 minutes, until the water is absorbed. Stir the mixture into your water or sport drink before (or during) a long run.

Shelled sunflowers are a good source of both copper and selenium, which help protect your muscles. You also get 80 percent of the RDV of vitamin E, a heart-healthy antioxidant.
Use a coffee grinder to blend seeds into a spread for bread or crackers.

Just one ounce supplies more than 100 percent of your daily dose of omega-3 fatty acids and about 10 times more lignans (both of which help cut the risk of heart disease) than any other seed or vegetable. Look for milled flaxseed (or grind your own); whole seeds are edible, but your body won’t absorb the nutrients.
Add 2 tablespoons to pancake batter; sprinkle into oatmeal.

Inca peanuts (which do, in fact, taste similar to peanuts) supply essential fats, zinc, copper, iron, and more. Each ounce provides eight grams of protein and is high in the amino acid tryptophan, which studies show may curb appetite and calm mood.
Make a trail mix using fruit and nuts.

(via burgersandbarbellss)

Just another reason to avoid the sweets.


We all know that too many sweets can make you gain fat. But what about those little cookies and pieces of candy that fit nicely in with your daily calories?

Did you know that excess sugar can promote hair growth by disrupting the balance of hormones within the body? A common problem associated with this is called polycystic ovarian syndrome. What happens is the sugar disrupts the balance of hormones, not only with insulin, but with hormones that are associated with hair growth like testosterone.

“If you’re afraid of looking manly, just cut back on the cupcakes and candy.”

If you’re a man, the imbalance of hormones causes an increase in estrogen, which causes “man boobs”.

This is really interesting. 

(via hexaneandheels)

Healthy Breakfasts For You


The importnace of breakfast in your day

Eat daily. The importance of breakfast was highlighted in a recent survey of 2,959 members of the National Weight Control Registry (a group of more than 5,000 people who have lost a minimum of 30 pounds and kept them off for at least a year), 78 percent reported eating breakfast every day, and nearly 90 percent eat breakfast at least 4 days a week.

Eat early. On weekdays, especially if you work out in the morning, try to eat as soon as possible after getting up; a healthy breakfast will fuel your A.M. activity and prevent you from getting so hungry you pig out at lunch. On weekends, don’t delay breakfast more than 2 hours. “The sooner you start your metabolism by eating, the sooner it can start burning calories,” says Elisabetta Politi, R.D., nutrition manager of the Duke Diet & Fitness Center at Duke University Medical Center.

Eat enough. Don’t worry about blowing your diet by eating a big meal so early in the day. Politi says that a more substantial breakfast may actually help reduce cravings and overeating at night. You should aim to get 20 to 25 percent of your day’s calories from breakfast, which means about 350 if you’re on a 1,500-a-day diet.

Eat smart. Healthy grab-and-go choices like high-fiber, low-sugar breakfast bars are fine, Politi says. But whenever possible, choose unprocessed, homemade healthy breakfasts that are sure to have less bloat-causing sodium and no chemical additives.  


(via hexaneandheels)