FRUIT WEEK – Pineapple
Among the tropical fruits, pineapple is a nutrition superstar. Around 250ml of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin C and 76% of the RDI for manganese. Pineapple also contains bromelain, a mixture of enzymes known for its anti-inflammatory properties and ability to digest protein.
FRUIT WEEK – Grapefruit
Besides being a good source of vitamins and minerals, it is known for its ability to aid weight loss and reduce insulin resistance. For example, in a study in 91 people, those who ate half a fresh grapefruit before meals lost 1.3kg more weight than those who didn’t.
It all starts with one small step!
Knees vs Head!
You may remember back in P.E. during exercise that your teacher or coach instructed you to stand up straight and hold your hands on your head to ensure the most efficient respiration method. However a study found that “hands on knees” posture resulted in a superior heart rate recovery and greater tidal volume (amount of […]
NUT WEEK – Potent Peanuts
They’re technically legumes but they have nut in their name, so there! A recent study in the journal Nutrients found that the fiber-fat-protein combo in peanuts helped control blood sugar in diabetics. And peanuts are top in both protein (seven grams per ounce) and plant sterols, the naturally occurring compounds that may block cholesterol from […]
NUT WEEK – Powerful Pecans
Among tree nuts, these contain the lowest in carbohydrates. Their abundance phenolic compounds make them a great snack after an intense workout, when free radicals naturally increase from exercise. They’re also one of the best natural sources of a compound called beta-sitosterol, which may help lower cholesterol and has been studied its effectiveness in treating […]
NUT WEEK – Wow Walnuts
Not only do they look like brains, they may help protect yours. A 2019 study in the journal Nutrients found that depression scores among people who regularly ate walnuts were 26 percent lower than those on nut-free diets. One study found that consuming a calorie-controlled, walnut-enriched diet helped improve LDL cholesterol levels and systolic blood […]
NUT WEEK – Pistachio Punch
Pistachios are among the lowest in calories and highest in fibre. They’re also full of antioxidants including lutein and zeaxanthin, which are responsible for their vibrant color and may provide protection for your eyes, skin, and heart. 30g of pistachios (without shells) – Protein:6g Fat: 14g Carbohydrate: 8g.
NUT WEEK – Almighty Almonds
Almonds contain the most calcium of any nut! Almonds are also rich in vitamin E, a potent antioxidant, and zinc, which has been linked to fertility. (28-gram) serving of almonds contains (1): Fiber: 3.5 grams. Protein: 6 grams. Fat: 14 grams (9 of which are monounsaturated)
Cardio after resistance work
Some fitness experts believe it would be more beneficial to perform your cardiovascular exercise such as running or cycling after you resistance train with weights or bodyweight exercises. This is because cardio performance uses up a lot of your energy sources meaning you won’t be able to reach your muscular overload as easily and gain […]