Diet – Winning Health Magazine Keeping you Healthy So You Can Stay On Top Of The Game Of Life Sat, 29 Sep 2012 18:09:18 +0000 en-US hourly 1 My Recovery and Post Workout Food Choices Tue, 28 Aug 2012 19:21:59 +0000  

I just got back from a back and bi’s workout. When I get back from a workout I can’t eat a full meal. So I make this my meal. I use a whey protein right after a workout because it’s quick digesting. There are also Soy and casein proteins which I don’t recommended right after workout and I also use a protein that low in sugar and high in amino acids to develop everything that I just broke down. It also doesn’t need to be a complicated process. Some protein shakes don’t mix very well with a spoon or anything like that a shaker bottle is better at times, or a blender best.

I also have a fast acting carbohydrate I use as well. I use a Banana after my work out because it’s high on the glycemic index. Why pick something high on the glycemic index? Because it spikes insulin and allows glucose into your muscles and help you build back up everything you broke down.  Apples doesn’t really word as well because they are low on the glycemic index. Eat them throughout the day if you’d like but after a workout the point is to get sugar to the muscle as quickly as possible. One thing you do want to avoid after a workout is fat. A lot of people want to mix peanut butter with their protein shakes. This slows the absorption of nutrients.  This is critical because your body is reeling for nutrients and you really have about a half hour window after working out to get the body replenished.

This is my perfect meal after a workout. A protein shake and a banana. This could be costly but it will last you a long time. This is a great way to lose weight and make those right choices after a hard workout.

Eating Organic or Eating Healthy Fri, 24 Aug 2012 18:07:21 +0000 Over the past decade, a debate rages about the benefits of Natural and Organic foods relating to concerns about Genetically Modified food. Do GMOs contribute to monoculture or cure world hunger? Are Organic foods healthier or just another health fad?

When it comes to general nutrition, these are far from the most important concerns.

Of course, many of these issues are justified. Currently there are no studies to measure the long-term effects of eating GMOs. While some studies exist regarding the benefits of Organic farming, the larger issue isn’t how our food is grown, but which foods we eat.

Even a well-nurtured pesticide-free bag of cheese puffs is still a bag of cheese puffs.

Studies show that most Americans have problems maintaining a balanced diet. Whether due to our fast-paced lives or our pervasive junk food culture, increasing food consciousness is extremely important.

Avoiding trans-fats, foods high in sugar and loaded with preservatives are ways to balance your diet. Also, consuming more foods with Omega-3 fatty acids, balanced proteins, more Probiotics, and those foods rich in anti-oxidants help balance nutrition.

And like our parents used to say, vegetables are good for us. Leafy greens contain necessary vitamins such as B12, E, D, A, and C. They also contain essential minerals like iron and calcium. Additionally, their watery content fills our stomachs, which aids in weight loss.


No matter what, if feels good, eat Organic. Psychological health is an important aspect of general well-being.

Cancer-Fighting Foods Thu, 23 Aug 2012 09:06:26 +0000 For millions of Americans, living with cancer is a horrifying reality. The constant chemotherapy, endless visits to the hospital and invasive procedures really take a toll on the body. Many doctors are now realizing the importance of proper diet in fighting cancer.

Unsurprisingly, fruits, vegetables and raw foods aid the healing process. Processed foods are best avoided, because refining techniques strip food of their nutrients. A diet rich in fruits, nuts, salads, and unprocessed whole grains is a great way to intake vitamins and minerals which aid the body as it battles cancer.

For instance, vegetables such as carrots and sweet potatoes are loaded with beta carotene. Some studies have linked stronger cell walls to beta-carotene. Other foods such as broccoli sprouts and cauliflower contain sulforaphane, which has also been tied to cancer prevention.

While most people think of guacamole as a delicious dip, it also contains many anti-cancer agents. Tomatoes are rich in lycopenes thought to combat free-radicals. They are also high in vitamin C, a noted healing agent. Avocados are loaded with glutathione (anti-free radicals), potassium, and beta-carotene as well. For added heat and capsaicin (a nitrosamine fighter), throw in a few jalapeño peppers.

Research also suggests that high-fiber foods have healing properties. Whole grains and other unrefined fibers (including in many vegetables and some fruits) are good at fighting colon and rectal cancers, in addition to their general benefits.

In the face of such a devastating disease, it’s important to keep simple things in mind such as good nutrition. Adding cancer-fighting foods to your diet can sway the odds in your favor.

Healthy Foods During Pregnancy Wed, 22 Aug 2012 12:04:57 +0000 What are the health foods that a woman should take during pregnancy? Well, even before we go into that, as a woman, you have to admit that keeping yourself health during the period of pregnancy is quite a challenge. Indeed, pregnancy is a period that most women dread yet they have to pass through it. The only way a woman will survive safely through pregnancy is by taking healthy foods.

If you are a woman and you did not know it, there are foods that are sweet to the taste but very dangerous. Such foods will make the baby grow bigger than normal in the womb and therefore leading to a Cesarian operation during the process of giving birth. As such, a pregnant woman needs to make informed decision about what she is going to eat while she is pregnant. Here are some of the healthy foods to eat during pregnancy:

  • Whole Grains:

The reason why you need whole grains during pregnancy is because they are high in fiber and nutrients such as vitamin E and phyto-nutrients which are basically the compounds from plants that protect the body from diseases. Did you know that popcorn is considered as a whole grain? Yes it is and it will be advisable to eat it together with other whole grains such as oatmeal and whole grain quinoa.

  • Omega 3 Fats

These are found in foods such as fish and eggs and are important for the growth and development of your baby’s brains. If you are not interested in fish, eggs and other animal products, you can still get the omega 3 fats from the vegetarian sources such as the walnut.

  • Fruits and Vegetables

These are a good source of nutrients both for you and your baby. It will be good to eat such if you are interested in gaining important nutrients for your body and for the development of your baby.

There are many other foods that are good for your health as a pregnant lady. The best way to get to know all the good foods and differentiate them from teh harmful foods is through seeking professional advice from your doctor. Also, remember that meat is not the best for you and should you be obliged to eat meat, then, try eating lean meat. That way, you will cause less harm to your developing baby.

Foods To Avoid During Pregnancy Tue, 21 Aug 2012 18:04:22 +0000 As much as there are healthy foods for you as a pregnant woman, there are also those foods that pose real risk and danger to you and your unborn child during the pregnancy period. Such foods may cause premature birth, deformities of the baby, Cesarian birth and miscarriages among many other complications. As a woman, whether you are pregnant or not, you should know these foods so as to help you and your loved ones from harm. Here are the foods that a pregnant woman should avoid:

  • Sea Foods

These are not normal fish but rather foods such as the shark, the king mackerel and the Swordfish that live in the seas. The reason as to why an expectant woman should avoid such foods is because of the levels of mercury that they contain. Mercury, is highly dangerous to a pregnant mother and her unborn child.

  • Fast Foods

Most fast foods contain too much fats and are dangerous to the woman because they may cause abnormal growth of the infant leading to Cesarian birth. Therefore, during the period of pregnancy, a woman should avoid fast foods as much as possible.

  • Caffeine Beverages

Beverages that contain caffeine within their composition should be avoided as much as possible because caffeine often affects the growth of the baby. Drinks such as coffee and colas may lead to deformities at birth and the best is for the expectant woman to do away with them from her diet.

  • High Sugar Content Foods

Foods that are high in sugar content may be sweet but harmful to the baby growing in the woman’s womb. High sugar contents may also hinder proper growth of the baby’s brains and may lead to deformities at birth. They are thus best avoided by a pregnant woman.


There are many other foods that a pregnant woman need to avoid. There are also consequences of not avoiding such foods. Remember that as a woman, your health and that of your unborn child should always take precedence on the decisions that you make in regard to your daily diet.


Why Eat Fish Mon, 20 Aug 2012 03:15:45 +0000 Why Eat Fish?

I hated fish as a kid, but I wish I had listened to my mother because fish is great for you. So what in fish is so great you ask?

Well it’s pretty easy to explain because it’s the protien (found in all meats) but also the Omega 3 fatty acids found in fish which are particularly important to general health. I’ll save you the technical explanation on how they work inside the body but here are some of the benefits.

Omega 3 fatty acids like any fat help satiation, or the feeling of fullness.

Omega 3 fatty acids can improve cardiovascular function

Omega 3 fatty acids have even been shown to have positive affects on depression and some neurological disorders

So eat up some fish today. The only caveat is the mercury content and it’s potential to build up in the body. Thus pregnant women should limit their consumption and shallow water fish generally have lower concentrations of mercury. These are also usually the cheaper fish (other than canned tuna) so it all works out.

The War On Fat Mon, 20 Aug 2012 03:04:17 +0000  

The War On Fat

Much focus has been given to cutting fat from the American diet over the past 20 years. The theory behind it sounds simple and thus was easy to digest. I think that’s why it was so readily accepted.

Tell me if you’ve heard this story before

Gaining or losing weight comes down to the number of calories you take in each day versus the number burned. The excess or deficiency at the end of the day determines your weight loss/gain.

The second part of this simplistic theory goes that due to fat being more calorie dense than carbohydrates or protein then the easiest way to lose weight was to cut out the most dense calorie group, fats!

So now that we’ve got a little history out of the way, lets get to reality. If you’ve tried this diet you know that restricting fats leave you hungry. We are not humming birds, we shouldn’t run around all day buzzing on sugar. On the flip side we are not lions. We cant live on meat alone. So like most things in life balance is key. The structure of our teeth have even adapted to our balanced eating habits. Without the stronger jaws of most of our primate cousins we lack the strength to break down heavy cellulose intense vegitation, yet we lack sharp incisors commonly found in your household dog or cat used to tear meat. We have a blend of both molars for crushing and moderate incisors for tearing again lending to a moderate omnivourous diet.


So what does all of this mean in terms of fat?

Just Eat IT! Try to balance carbohydrates fats and proteins. With one major caveat, and I will end with this to make sure it sticks with you. Eat healthy fats! How do you tell a healthy fat versus a non healthy fat. Well a quick cheat sheet would say, any nuts, olive oil, coconut oil, or oil derived not from animals. While there are exceptions and many arguments for the health of animal fats as well… for the scope of this story we’re just trying to get people to open up to the idea of a handful of Almonds each day to snack on.


The Importance of Diet and Exercise Sun, 05 Aug 2012 05:25:24 +0000 Exercise is one of the important tools in the life of every person when having their diet procedure and to have a healthy body. It can help people to enhance their growth and metabolism and also keep the stress of the person off to their body. People can perform exercise in every 30 minute on their daily basis will give them 5 times of having the healthier body unlike for those people who are not performing any types of exercises. Therefore, another importance of having the diet and proper exercise will help people to lose their weight and to have the healthy and nutritious body. By most people who want to lose their weight is to have proper diet and exercise to decrease their weight and their bodies becomes healthy.

However, when it comes in dieting people can prepare and consume their time and their healthy meals if they are having the information to do it. In the combination of the diet and proper exercise will be the important roles for those people want have a healthy diet and to lose their weight. In addition, in exercising has the possibility to create the shortage of calories and to lose weight. Therefore, it is very important to combine the proper exercise and in dieting to help people to lose weight.