February 24, 2015

5 Best Post-Workout Foods for Optimal Recovery        

There’s not much to rival that glorious post workout feeling—you’re glowing from the inside out—pumped, strong, empowered. Sitting down to a meal can feel a little, well, unappetizing after a strenuous workout. There’s a good chance you won’t even be hungry. But here’s why you should workout and some of the best post-workout foods.

Ideally, you eat within 30-60 minutes of a strong workout. This is considered a recovery meal to help your muscles, bones, and joints replenish whatever’s been lost during your session. Of course you want protein to help do this, but you don’t need to sit down to a steak. In fact, the opposite may be just what you need. Do any of these post-workout foods surprise you?

  1. Leafy greens: Not only is protein found in many dark leafy greens, but these vegetables are loaded with vitamins, minerals and amino acids that can help the body to repair itself.
  2. Beans: You get a nice protein burst from any kind of bean, pea or lentil, but they also have something that steak doesn’t: healthy carbs. Not only that, but beans are a great source of fiber, too, which helps the body remove any toxins that may have been released during the workout.
  3. Fats: Coconut oil, olive oil, hemp seeds are all delicious and healthy plant sources of healthy fats which can help the body rebuild and repair quickly with the extra calories and easily absorbed good sources of fats.
  4. Whey: This super protein powder is something we know a thing or two about! But don’t take our word for it; there’s enough research out there to prove that a high-quality whey protein (grass-fed, organic) can be a real recovery food giving you the protein you need in a clean and delicious way. It’s a great option if a full-on meal seems out of the question after a workout. Sip on a whey smoothie instead!
  5. Whole grains: Oats, amaranth, quinoa, even brown rice, all contain healthy amino acids and protein that can assist in a workout recovery. Like beans, they are also excellent sources of fiber and healthy carbs to give your body the extra energy and recovery boost.

Image: Stacey Spensley 

February 20, 2015

Can We 'Save the Bros' with Organic Milk? Organic Valley Thinks So

We’re big fans of organic foods including organic dairy for a number of reasons from the better taste to the decreased impact on the environment, the animals and the farmers. But saving “bros?” 

Organic Valley, the leading brand of organic dairy products and largest organic farming co-op in the country, has released an incredibly funny but insightful video called “Save the Bros,” taking aim at muscleheads and their addiction to pasty, poor-tasting protein powders.

The spin is that these men are, perhaps naively, perhaps not, digging themselves into a ditch with those gnarly protein shakes, powders and drinks filled with synthetic ingredients, most notably, non-organic dairy products. There’s a belief that in order to bulk up and gain muscle, you’ve got to guzzle down these protein products that don’t taste good and that aren’t doing the planet any favors, either. 

But Organic Valley says that’s not the case. Enter Organic Fuel, the brand’s protein product that launched last summer, getting an overhaul in the new spot. The clever pitch suggests that not only will Organic Fuel help “bros” drop their powder addictions, but that it may also help them to take other healthy measures to improve their lives like meditating, yoga, buying organic fruits and vegetables, and relaxing hobbies like making pottery.

The humorous touch is nice, even if making fun of weightlifters is a little on the cruel side. But there is some important truth in the spot: organic is better. Enough studies now exist to corroborate that and we of course couldn’t agree more. So whether you use a whey or greens protein powder like we sell at The Organic Whey, or you opt for a pre-made like Organic Valley’s Organic Fuel, or a combination of both, adding organic to your diet is the ultimate healthy choice, whether you’re a bro or not.

February 17, 2015

Zero-Waste Lifestyle Blogger Proves Going Trashless is Possible

Trash is unavoidable, right? Not if you’re Lauren Singer, the 23-year-old zero-waste enthusiast who, over the last two years, has only produced about a mason jar’s worth of trash. In total. 

According to EcoWatch, Singer said she “felt like a hypocrite sitting in her environmental classes listening to professors talk about the ‘importance of living your values’ and it made her question her own environmental impact.”

Inspired by California’s Zero Waste Home, Singer made her own attempt to reduce trash significantly. Using her blog as a daily journal on her waste-making, or rather, lack thereof, Singer’s key to sustaining her zero-waste lifestyle relies on a commitment to avoiding products that inevitably create trash. That’s anything that can’t be recycled or composted or upcycled around her home.

 Instead, she makes many of her own products, including toothpaste and deodorant. 

Her lifestyle is a testament to the fact that sustainable living doesn’t have to be super challenging or mean you live a boring, sad life,” reports EcoWatch. “You don’t have to be a stereotype of anything to live a sustainable lifestyle. My style is the same. My taste is the same. I enjoy the same things. I just don’t make trash,” Singer told AOL.

And here’s another bonus to keeping trash out of the landfills: it’s not expensive, according to Singer. “It’s so funny how that narrative caught on that living sustainably is like a ‘rich white people thing,'” she said to AOL. “It’s not the case at all. I spend like $20 to $25 a week now on everything that I need from the farmer’s market.”

Now, Singer is taking her zero-waste lifestyle model to a new level with the launch of The Simply Co., which produces sustainable cleaning products for people who want to reduce but can’t make the same zero-waste commitment.

But Singer hopes that The Simply Co. can be a stepping stone for individuals eager to decrease their trash, “leading a zero waste lifestyle is simple, cost-effective, timely, fun and entirely possible for everyone and anyone,” she said on her blog. “If I can do it, anyone can!”

Image via Lauren Singer's website.

 

February 13, 2015

Another GMO Labeling Bill Introduced to Congress

The Genetically Engineered Food Right-to-Know Act is the latest legislation to be introduced to Congress in favor of mandatory labeling of genetically modified ingredients.

Introduced by Sens. Barbara Boxer (D-CA) and Richard Blumenthal (D-CT) and Rep. Peter DeFazio (D-OR), the bill would charge the FDA with creating mandatory labeling guidelines for foods containing genetically modified ingredients.

“Consumers have a right to know what is in the foods they eat and parents have a right to know what they are feeding their families,” Boxer said in a statement.

“We cannot continue to keep Americans in the dark about the food they eat,” DeFazio said. “More than sixty other countries make it easy for consumers to choose. Why should the U.S. be any different?”

Currently, the U.S. has no federal regulations on labeling genetically modified foods. More than 60 countries around the world have bans or strict regulations in place on GMO crops and foods over human health and environmental concerns.

Introduced to the food supply in the last two decades, many scientists say there simply isn’t enough data on GMO foods to be certain they’re safe for human consumption. The environmental impacts have become serious concerns for pollinators including honeybees and monarch butterflies, two species that seem to be suffering as a direct result of herbicides and pesticides which are often applied to genetically modified crops.

“In 1992, FDA stated that it had no basis for concluding that bioengineered foods differ from other foods in any meaningful or uniform way, or that, as a class, foods developed by the new techniques present any different or greater safety concern than foods developed by traditional plant breeding,” reports Food Safety News.

“FDA currently supports voluntary labeling in which food manufacturers indicate whether their products have or have not been developed through genetic engineering, ‘provided such labeling is truthful and not misleading.’ ”

“The public wants more information about the food they are buying and how it’s grown,” said chef Tom Colicchio, who joined the lawmakers and advocates from Just Label It, Food Policy Action, Environmental Working Group and Center for Food Safety at a press conference announcing the bill. “I applaud Sens. Boxer and Blumenthal and Rep. DeFazio for their leadership and urge their colleagues to join them in standing up for the 93 percent of Americans who want to know whether their food has been genetically modified.”

Several states have passed GMO labeling bills including Vermont, Maine and Connecticut.

Image: sampitech

February 10, 2015

How to Burn More Fat with HIIT Workouts

What was once perhaps a secret if not a totally undiscovered fitness gem, is now becoming the cutting edge fitness tool for how to burn more fat: HIIT workouts or high-intensity interval training.

You may have heard about the HIIT techniques but have yet to put them to the test. After all, HIIT sounds rather technical and, admittedly, for some of us more inclined to the lazy person’s workout (channel surfing uses muscles!), anything “high intensity” is aspirational at best. But, even for the laziest among us, here’s why considering a HIIT approach to fitness might make a whole lot of sense. 

HIIT’s short but intense workout bursts really help you to shed those calories. According to Shape Magazine, Tabata, a HIIT exercise program, burns 13.5 calories every minute! In a typical Tabata session, you would work at maximum intensity for 20 seconds (that’s it, right?) then 10 seconds for recovery. You do this eight times (four minutes) throughout the class.

The goal is to push everything you’ve got as hard as you can for the full 20 seconds, which, while it doesn’t sound that difficult, really can be. But then, just like that, the session is over, and the short rest period does indeed give you the strength to go at it again.

Of course, Tabata is just one method that incorporates HIIT into its workout. Clubs and gyms, as well as online videos, are making it easier than ever before to harness the fat-burning power of HIIT workouts. And once you get a taste of the benefits of HIIT workout routines, you might find yourself slightly addicted and unimpressed by paced workouts. Not that you should only do HIIT workouts to meet your fitness goals, but they can be really effective in taking your fitness goals to the next level. And who doesn’t want that?

Image: @N3T10

February 06, 2015

5 Species the Keystone XL Pipeline Could Make Disappear from Earth Forever

There’s no question that the Keystone XL pipeline is a huge source of controversy. The 1,700 mile-long pathway will cut through the pristine Canadian boreal forest through the U.S., crossing more than one thousand rivers, lakes and streams along with tens of thousands of acres of precious wetlands.

With more than 800,000 barrels of oil set to barrel through the pipeline on a daily basis, there are good reasons for concern. Any spills could devastate the air and water and the health of communities. An estimated 34,000 tons of oil are expected to be spilled annually.

But just building the pipeline is damaging enough. According to Jane Kirchner of the National Wildlife Federation , the health of several species of animals will be severely compromised by the pipeline.

1. The Northern Swift Fox

“Once considered abundant in the short grass prairies from central Alberta though the Great Plains to Texas, the swift fox was wiped out of 90 percent of its historical habitat by the latter half of the twentieth century,” Kirchner writes in One Green Planet. “Keystone XL would bring the world’s dirtiest oil right through the foxes’ remaining habitat. Dens crushed by pipeline construction and industrial roads carving up habitat—not to mention leaks or breaks in the massive Keystone XL pipeline — would put swift foxes in grave danger.”

“Thankfully, conservation efforts have helped swift foxes make a comeback. But with the looming threat of the massive Keystone XL pipeline, they are not out of the woods yet.”

2. Whooping Crane

According to Kirchner, the majestic whooping cranes would be facing death by electrocution from the 300 miles of power lines supporting the pipeline. Already, power lines are responsible for 40 percent of juvenile whooping crane deaths. “This is a big deal when you’re talking about a bird that has a population of about four hundred in the wild,” Kirchner writes.

3. Pallid Sturgeon

The rare pallid sturgeon is so protected that if you catch one while fishing, you must release it immediately. A beast of a fish, growing more than five feat and weighing in at 80-some pounds, the pallid sturgeon can live 100 years! But, says, Kirchner, the pipeline would roll right into the Missouri, Yellowstone, Platte and Niobrara rivers. If oil spills there, it could wipe out the grand fish for good.

4. Canada Lynx

According to Kirchner, researchers are already quite worried about the Canada Lynx. They fear that the development of the pipeline alone could force it into extinction because its habitat in the boreal forest will be too compromised.

5. Woodland Caribou

The pipeline construction could start a stopwatch on woodland caribou that expires in the next several decades. The boreal forest roamers are rapidly losing habitat to tar sand mining and any further losses could drive them to extinction in thirty years or less.

Image via U.S. Fish and Wildlife 

February 03, 2015

Excessive Vitamin Intake Unhealthy, Scientists Say

Opting for a vitamin-enriched sports drink, juice or energy bar might not be in your best interest, a recent study finds. 

According to the New York Times, many nutrition scientists say they are “concerned” over the added nutrients, even though they may be occurring in small amounts. That’s because most people are already getting nutrients in their diets through food. Combine a multivitamin to the equation, which millions of people take daily, and there may already be an excessive amount of nutrients in the diet. And that’s before adding enhanced foods.

“You have vitamins and minerals that occur naturally in foods, and then you have people taking supplements, and then you have all these fortified foods,” Mridul Datta, an assistant professor in the department of nutrition science at Purdue University told the Times. “It adds up to quite an excess. There’s the potential for people to get a lot more of these vitamins than they need.”

And according to research, notes the Times, “the average person is exposed to unusually high levels of vitamins and minerals. Already, more than half of all adults in the United States take a multivitamin or dietary supplement. Bread, milk and other foods are often fortified with folic acid, niacin and vitamins A and D.”

In a study published last summer, researchers concluded that many people are exceeding what the Institute of Medicine deems as “safe limits” of nutrients.

“Particularly concerning, experts say, is the explosion of beverages marketed specifically for their high levels of antioxidants, like Vitaminwater, POM Wonderful, Naked Juice and many others,” reports the Times. “The body requires antioxidants to neutralize free radicals that can damage cells and their DNA. But it also uses free radicals to fight off infections and cancer cells, experts say, and when antioxidants are present in excess, it can throw things out of balance.”

What’s perhaps most alarming about the fortified food and beverage market is that in most cases, the nutrients being added to foods are those that are already abundant in the diet—the ones we get the most of already on a healthy diet—like vitamin C and B vitamins.

While enriched foods might be appealing for a number of reasons, they’re also often more expensive than whole foods where vitamins, minerals and other nutrients are naturally occurring. So stick with a well-balanced diet rich in healthy fruits and vegetables, legumes, beans and grains, and organic meats and dairy products and skip the expensive vitamin waters. Your money can be better spent elsewhere!

Image via dpstyles

 

January 30, 2015

A Regular Meditation Practice Improves Athletic Performance

The benefits of a regular meditation practice are widespread: from stress and anxiety relief, emotional balance, and better sleep to overall improved health. And now, new research points to it as a way to improve workouts and athletic performance as well.

According to Shape Magazine, meditation can improve pain tolerance, which as anyone knows, is kind of crucial to amping up a workout routine or during an athletic competition. You know that saying: no pain, no gain. But it doesn’t say there’s anything wrong with slightly muted pain, thanks to meditating. Score.

Plus, meditation can help athletes with visualization, which is not something only professional athletes can benefit from. If you’re working on a new yoga pose, training for a marathon or just simply taking a tougher Spin class, using your meditation to help you visualize yourself succeeding can lead to better performance results.

Shape also reports that people who practice Transcendental Meditation, a form of mindfulness meditation, show similar brain functioning traits with elite athletes. So, while a regular meditation practice might not turn you into the next Serena Williams, it can get you a lot closer.

And here’s another benefit, according to Shape, “meditation can also help give you the motivation to hit the gym when you're not in the mood, give you the confidence you need to try a difficult yoga pose, or crank the treadmill speed up a notch or two.”

Who doesn’t need a little bit of motivation now and again?

Of course, the other benefit to meditation improving your athletic performance is that it gets you moving. Inactivity—even for people who regularly exercise—has been connected to higher risks of developing heart disease and diabetes. It’s also linked to an early death. So, while you should certainly be seated for your meditation, make sure you use that good momentum to get up and start moving as soon as possible.

 Image: J0sh

 

January 27, 2015

Watercress: It’s the New Kale


 

Leafy green vegetables like kale are undoubtedly good for you: they’re loaded with vitamins, minerals and amino acids, fiber, protein and even healthy fats. But, it turns out there may be a green vegetable that’s healthier than kale. Yes, something healthier than kale. Say hello to watercress.
 
Touted as the hot vegetable topping the food trends predicted for 2015, it turns out that the delicate, peppery watercress is a seriously healthy food too, way healthier than kale.
 
That’s the finding of a study published in the Centers for Disease Control’s Chronic Disease Prevention journal. Researchers out of William Paterson University in New Jersey ranked more than 40 fruits and vegetables based on the presence of 17 critical nutrients, including fiber, protein, calcium, potassium, B12, folate, vitamin A and more. (Not only did watercress rank at the very top, kale wasn’t even in the top ten.)

More closely related to its wild food roots than modern kale varieties, watercress typically grows near water—streambeds, mostly. But now, thanks to hydroponics and greenhouses, watercress has become widely available in most health food stores and supermarkets. Resembling its wild ancestors more than kale (or most supermarket vegetables for that matter) is why it’s so superior. Cultivated foods have been bred to reduce bitter flavors, which humans don’t like so much. But those bitter flavors, like in watercress, are where many of the nutrients are. Which is why it’s no surprise that the nutritious benefits of watercress are through the roof.

Similar to arugula, it has a spicy, peppery flavor that makes it an excellent addition to salads and sandwiches. But it can also be cooked—add it at the last minute to a soup or stew recipe, toss in with pasta, pilaf or risotto. You can also add fresh watercress to your pre- or post-workout smoothies for a spicy nutritious kick.

Image via French Tart

January 23, 2015

Why a Pre-Breakfast Workout Might Be the Best for Weight Loss Goals

One of the biggest challenges in keeping our fitness goals is time. We don’t have the time to workout, is a common excuse. Between kids, work and you know, breathing, sleeping and eating, there’s often little time for anything else.

Of course, we also know by now that committing to regular exercise is significantly important for our health. It adds years to our lives, prevents diseases, makes us look and feel better.

That all sounds terrific, but when are we supposed to do this? According to the New York Times, see if you can make a bit of time in the morning, before you eat to get some exercise in, especially if weight loss is a goal for working out.

“There is some evidence that working out on a completely empty stomach — or, as scientists call this woozy, wee-hours condition, ‘in a fasted state’ — prompts the body to burn more fat and potentially stave off weight gain, compared to exercising at other times,” Gretchen Reynolds wrote in the Times.

Reynolds points to a 2010 study where subjects consumed 30 percent more calories and 50 percent more fat while either exercising after breakfast, no exercise at all, or exercising before breakfast. Of the three groups, only the men who exercised before eating saw no weight gain despite the additional calories. The sedentary group gained about six pounds each and the post-breakfast workout group gained about three pounds.

“Of course, the early-morning exercise prevented weight gain, which is not the same thing as inducing weight loss,” Reynolds writes. “But the results are encouraging for those who hope to shave off a few pounds.”

It’s at least a good way to keep yourself from adding on weight from not doing any exercise. Committing to a fitness program can be more difficult in the midst of a busy day. And for many people, working out later in the day or early evening can make it more difficult to fall asleep. Which makes a pre-breakfast workout sound even more appealing to achieving your fitness and weight loss goals.

 Image: adifanset

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