Healthy Eating

The Benefits of Beans

The Benefits of Beans can Help You Live a Longer, Healthier Life
According to research by Dan Buettner, author of “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest,” beans are one of the foods most associated with longevity. For optimal health, Dan Buettner recommends eating a cup of beans each day. However, few people in developed nations today consume nearly this much.
Beans can be one of the best sources of clean, whole food, plant-based protein. For people, such as athletes and seniors who might need to boost their protein intake, eating beans at most meals can be a great idea. Cooked soybeans, for example, contain almost 30 grams of protein per cup! And cooked split peas and lentils have approximately 16 grams of fiber per cup. To put that into perspective, many nutrition experts believe that a 150-pound person requires about 54 grams of protein and 40 grams of fiber per day. Most people in developed nations today consume an excess of protein, yet only about 10-12 grams of fiber per day. Beans provide an excellent source of protein and fiber, as well as nearly a full day’s worth of iron, plus a variety of micronutrients and phytochemicals. The consumption of beans and other legumes is also associated with a slimmer waistline and can help lower the risk of heart disease, diabetes, and some forms of cancer.

Recipes

Burrito Bowl

Ingredients

for 4 servings

  • 2 boneless, skinless chicken breasts
  • 3 bell peppers, any color, sliced
  • 1 large red onion, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon taco seasoning
  • 1 tablespoon minced garlic
  • salt, to taste
  • pepper, to taste
  • 4 tablespoons salsa
  • Avocado
  • 4 tablespoons Guacamole salsa
  • 1 cups brown rice, cooked
  • 1 cup black beans, drained and rinsed (1 an, low-sodium)
  • 4 cups of romaine lettuce
  • 1 lime, sliced into wedges
  • 2 tablespoons fresh cilantro, to garnish

Nutrition Info

Recipes

Avocado Mousse: Creamy, Smooth, Healthy

Avocado mousse is a wholesome dessert. Blended avocados are extremely creamy. You need to experience them if you haven’t already.

Here is a basic recipe for a chocolate avocado mousse.

Chocolate Avocado Mousse
Serving Size: ½ cup
Number of Servings: 4

Ingredients

1 medium avocado, ripe
½ cup pumpkin puree (available in cans)
1 4-ounce container of nonfat vanilla Greek yogurt (look for brands sweetened with Stevia over sugar)
¼ cup unsweetened cocoa
½ teaspoon (tsp) vanilla extract
¼ tsp ground cinnamon (optional)
honey to taste (optional)

Recipes

5 Foods You Should Eat to Beat Inflammation

Foods that Reduce Inflammation
Eating foods that reduce inflammation rather than foods that raise it is equivalent to making food choices that will boost athletic performance as oppose to rob you of it. Let’s first clarify what inflammation is in this context and why it’s harmful to health, fitness and performance.

The word “inflammation” is a buzzword thrown around these days on the Internet almost as much as “superfoods” and “meal prep.” But what is it, really? In lay terms, inflammation is essentially your body’s response to an injury. From head to toe, that can mean a lot of things. Take a twisted ankle, for instance. You hop off the treadmill the wrong way after slaying a few sprints, and wham: puffiness and bruising. Under the skin’s surface, blood cells are swarming the area to remove damaged and dead cells to help your body heal. That right there is a prime example of inflammation.

Uncategorized

5 Tips For Hot Weather Running

5 Tips For Hot Weather Running

Running in and of itself is physically and mentally challenging. Add blazing sun, humidity and soaring temperatures, and the treadmill might seem more humane. The good news for die-hard outdoor runners is you can give yourself the best chance at summer success with a few heat-busting tactics. It takes about two weeks of consistent training in hotter conditions for the body to acclimate and adjust to be able to perform well.
Study up on these coach-approved tips that will prepare you for running in hot weather — and help you set your training expectations and racing plans accordingly.