When it comes to having a balanced diet there are many changes you can make in order to lead a healthier lifestyle, if you are starting your journey as an athlete it is vital that you have a balanced and healthy meal plan in order to ensure your body is getting everything it needs to keep up with the rigorous exercise schedule. As the amount of exercise you do on a daily basis is going to drastically increase, you will find that your normal eating schedule changes too as well as the kinds of food that you eat.
It is a common misconception that athletes have to eat strictly healthy foods in order to accommodate their new active lifestyle, this simply isn’t the case and it may surprise you that athletes have to increase their calorie count due to the fact that they require much more energy than the normal person. Athletes have a strict training regiment so in order for your body to be able to keep up with the strain of training you will need to increase the number of calories you consume on a daily basis. As the body consumes so many calories during exercise you will find yourself getting hungry more often and that your eating schedule becomes more frequent in comparison to what you would normally eat.
If you are an athlete who is more interested in weight lifting and building muscle you will have to take things even further and increase your calorie intake significantly, in order to build muscle and keep up with the amount of energy you are using you will benefit from eating foods that are high in carbs. Dishes that use pasta and potatoes would be great for this as they are not particularly unhealthy and will provide high amounts of slow-releasing energy to keep you feeling fuller throughout your training days.
Avoiding Processed Foods
Although your diet as an athlete depends upon eating a higher amount of calories you should still be wary of what you are putting into your body, just because you can eat more calories it doesn’t mean that you have the freedom to indulge in the many processed and artificially flavored foods that are available on the market. You should be eating freshly made meals that have a good balance between healthy foods and energizing carbohydrates. As an athlete is important that you get into the mindset of ensuring that you look after your body the right way and that you are only eating freshly made foods that you have made yourself, as your training schedule gets more hectic it can be easy to indulge in quick convenience foods, it is vital that you avoid doing this regularly as your diet is important to your athletic progression.
If you struggle with preparing your healthy meals around your busy schedule then it may be time to think about organizing a meal plan. It may be a good idea to cook your meals in advance and in bulk so that you can quickly access a delicious meal that fits your dietary requirements whenever you want, rather than reaching for an unhealthy alternative having access to meals that are already prepared can save you a lot of time and energy.
How to Tailor Your Diet to your Specific Sport
It is important that you do a solid amount of research prior to the start of your athletic journey, depending on the sport you are taking part in you will have to work on finding a diet plan which works for you. For example, an MMA fighter is reported to require at least four meals daily each containing high amounts of protein and carbohydrates to provide energy and increase muscle strength. An MMA fighter has much more to worry about than just finding the right mma gloves for a heavy bag and an athlete of this nature should take extra care when it comes to their diet. This means that unhealthy processed foods are off-limits and your meals should have a balance of healthy homemade foods that contain protein, vitamins, and carbohydrates in order to help the body keep up with the rigorous training schedule.
One of the strangest adult conversations that we often find ourselves having quite often is which is the healthier option between frying and grilling. Though science continues to tell us that grilling is in fact the healthier option, something that it can’t tell us is which tastes better between the two. This is because the taste is completely subjective and so it can be difficult to tell someone which cooking method will result in the best tasting food- the matter really depends on which qualities you prefer your meals to have.
If you are someone that enjoys fast meals you may prefer the use of the frying technique. Frying works at faster temperatures and so is a good option if you want flavorsome food without the waiting. People often use a frying pan to fry their food, but recently skillets have been increasing in popularity. You may ask yourself, ‘how do skillets compare with frying pans’, Well truthfully they are quite similar products. The only differences are that skillets are cast iron and flat bottomed, which makes them perfect for searing meats and also slow-cooking dishes like soups or homemade sauces. Skillets require you to use less oil too, which is good if you are someone who doesn’t like to use much.
Grilling is favored by people who want cleaner meat that is packed with taste. Grilling is a slower cooking process than frying and so really holds in the flavors of the food that you cook. You also don’t need to use any oil when grilling, which means your food will not be taken over by the taste of grease that can sometimes come with fried food.
Grilling also helps hold the structure and thus the quality of the food, which a lot of people favor more than frying.
Post-workout meals are essential to obtaining a maximum gain from your exercise. They should be pre-made and with you after your workout; whether that be at home or the gym. Having your post-work meal immediately after your exercise means your body begins consuming the proteins, carbohydrates, vitamins, and minerals as soon as possible. Your muscles used during your workout become damaged and torn – but this is how we make them stronger, and why we work out the way we do. Your body uses the food you’re ingesting at that moment to begin the repairs on muscles, or if you’ve not eaten recently, your body uses your natural fat stores (which is how people lose weight). This is why many famous amateur and professional athletes have high protein foods and drinks after their workout sessions; for maximum gain and potential. When constructing your post-workout meals, the three main food types to focus on are carbohydrates, proteins, and fat. So now you know why post-workout meals are so important, here are some for you to try.
Exercising as a parent can be a hard thing to juggle on top of everything else, so why not incorporate your child into your exercise routine? Finding activities that are fun for them to do alongside you can make exercising family-friendly and easier to complete. It also helps get your child up for a healthy routine in the future. You can also incorporate your children into the post-workout meals, and this is a recipe to try. Oatmeal pancakes, avocado, and scrambled-spinach eggs. As soon as you mention pancakes, your kids will be raring to join in with you! The pancakes give you the carbs you need, the avocado provides you with the fat, and the eggs and spinach with protein. It’s a perfect post-workout meal.
To get your kids more involved with you and your exercise search for the besten sportlichen geschenke für mädchen and boys.
If you’re the kind of person who works-out during their lunch break, then this post-workout meal is for you. A simple tuna salad sandwich on whole-grain bread covers all of the bases needed for a post-workout meal. The tuna provides the protein, the bread is the carbohydrates and both the bread and fish contain amounts of fat needed for your balanced meal. Perfect for on the go lunch!
If you’re a morning exerciser, this meal is perfect! Although it may take a while to get used to because of the heavy nature of cheese, a bowl of fruit, nuts, and cottage cheese covers all your macronutrient bases. The cheese, fruit, and nuts contain protein, while the cheese acts as the main fat source, and nuts provide the carbohydrates you need.
No Sunday Snoozer
If your idea of a relaxing day at home is getting in your fitness time, that’s great! And while you may not be able to eat all the trimmings of a Sunday roast, you can join in with the roast chicken and grilled-seasoned vegetables. This meal covers all the bases and makes sure you don’t miss out on a family Sunday dinner.
The Perfect Lunch
What better way to end a workout session than with halloumi and houmous stuffed pita bread. It’s absolutely perfect! This meal doesn’t even feel like a post-workout lunch. It’s not only super tasty, it’s pretty damn healthy too. What’s not to love?!
After spending all day at work and finding the motivation to exercise is a feat in itself, but then finding the energy to cook, too? No no! But wait! I have the answer for you. Sweet potato and chickpea curry is the easiest thing to make! Microwave your potato, chop it up, chuck it in with your strained chickpeas, add tomatoes and the spices you desire, some curry powder, and voila! Your post-workout meal is done!
These six post-workout meals should set you right on your path to fitness. Good luck!
Running a restaurant can be daunting. From making sure you have dishes that stand out or that you have a comfortable and inviting environment, it can be difficult to keep on top of everything. But something that you absolutely need to be sure you’re on top of is your health and safety measures. While there are countless things you can do to make your business more successful, if you neglect health and safety, you could end up with no restaurant at all. So, whether you’re opening your own restaurant and are hoping to stay on top of your health inspections, or if you’re curious that your local restaurant is keeping itself up to health and safety standards, here are some important health and safety guidelines that need to be followed to ensure that a restaurant can run safely and successfully.
One of the most important things you need to be sure you’re on top of is your pest control. Pests are one of the fastest ways to have your restaurant closed. You can do your part to try and prevent pest infestations by ensuring your food supplies are securely stored and inaccessible to pests. You should also be sure to keep your waste and garbage away from the restaurant, outside if possible. If you think you may be at risk of a pest infestation, you can try to hire a pest control company to sort out your problem before it gets out of hand. Chances are, you aren’t recreating Ratatouille and you’re only putting your restaurant at risk.
Another aspect of health and safety guidelines that is paramount to running a successful restaurant is having suitable fire safety measures. You should be sure to have working fire alarms and a number of fire extinguishers scattered around the restaurant that is in date, especially in the kitchen area. You should also have a number of accessible fire exits with adequate signage so your customers and staff are able to easily find their nearest exit and leave the restaurant safely should there be a fire. You should also sit down with your staff and devise a fire exit plan so that your employees are able to help the customers and everyone can get out quicker and more efficiently.
Running a restaurant, one of the most important things you need to keep on top of is your food protocol. It probably goes without saying, but if you don’t keep on top of your food storage, chances are your food could end up ruining your restaurant and shutting your doors for good. In the restaurant business, good quality ingredients are like gold dust. By that logic, you should be treating them as such. If you aren’t already aware of the best ways to keep different types of food fresher for longer, then it’s probably worth taking some time to research so that you can be sure your dishes are always fresh and delicious.
You should definitely make sure you have adequate storage space for all of your food items. Ensure any raw meats are wrapped up and stored in a refrigerator at the right temperature to avoid cross-contamination. It’s probably also worth taking some time to train yourself on how to tell if your ingredients are ‘off’, whether it be from a smell or a touch. It could probably wind up saving you a lot of hassle in the long run. It is not only more financially responsible, but it also could help you cut down on food waste, helping the environment in the process.
If you were asked to define the last ten years of health crazes, what word might immediately stick out to you? Some would say vegetarian. Others would claim the Vegan movement was the breakout craze. But for me, the word Organic sticks out.
You know what I mean. The organic food craze seemingly sprouted up out of nowhere and suddenly became a lively, heated debate. Lobbyists called for everything to be organic. Health experts started making wild claims about the magical qualities of organic food and avowed it would solve everything.
But just how good are organic ingredients really? And what does it actually mean? Everyone knows it sounds healthy, but why?
What Is Organic
Organic food is actually a reference to the methods used to grow it. It has nothing to do with the actual genetic makeup of the food itself. So there is very little difference between say, a normal apple and an organic one.
For something to be organic, it must be grown completely naturally. This means no synthetic fertilizers or pesticides. No use of radiation to boost growth or artificial chemicals used to alter the size or taste. Essentially, organic is harkening back to the world of traditional agriculture.
So is all of this actually good? When it comes to pesticides, exterminating services in nj recently conducted a study that found most modern pesticides actually leave no residual traces on the products they are used on. Whereas synthetic fertilizers have been shown to leave a slight trace on the plants.
Organic farming isn’t just about the plants though. A lot of the Organic movement is related to the environment at large, particularly in reducing pollution. Organic farms produce on little-to-no pollution. I know this sounds like an outlandish claim, but for any farm to receive Organic status on their products, they have to pass an officially licensed inspection and receive approval to claim themselves as Organic.
Healthy or Not?
So what about the health impact of organic food? As a rule, organic food is as fresh and natural as it can get. So for most products, they will be good for you. But the issue isn’t if organic food is good for you, its if it is really that much better than its non-organic counterpart. Let’s break it down bit by bit.
Firstly, Nutrients. This is the biggest draw of eating healthy food. Some studies have claimed that the nutrient content of organic food is slightly higher than non-organic. If you are a real stickler for maximum nutrient gain, then organic food is definitely going to be for you. But the argument could be made the difference between the foods is negligible.
Secondly, toxic residues. As mentioned before, non-organic crops often use artificial fertilizers to boost growth rate and provide a higher yield. This sometimes means non-organic foodstuffs have trace elements of the fertilizer left on them when they hit the shelves. Generally speaking, these toxins aren’t harmful to the average person. The argument is often made that the constant consumption of this residue is negating the effect of healthy food, but this is highly contested.
There are those who might have severe allergies and, as such, can’t ingest any amount of these toxins. So if that is the case for you, then definitely stick to organic food.
Overall, organic food is going to be better for you, and much fresher. But the difference isn’t enough for non-organic food to be ruled out. For one thing, organic food is far more expensive. So, as long as you are engaging in healthy eating habits, it’s all good.
High Fashion has a very strong influence on the world of fine dining in a variety of ways, the dining world is no longer just about food and is instead considered to be an experience rather than simply having a satisfying meal. High fashion influences many trends around the world, top brands are constantly coming out with new clothing collections in competition with each other and trends from the industry have made their way into some of the most famous High-class restaurants.
Fine dining experts consider presentation to be just as important as the toast of the food they eat, how food is presented has come a long way and there is a real scientific method behind the creation of some of the feats that we see on our plates today.
Presentation is just as important within the fashion world too, it isn’t enough for the clothes to look good but they must be styled and modeled in a way to provide an enjoyable experience, much like the presentation of fine dining.
As previously mentioned the high fashion world has a strong influence over trends in a variety of industries, including the fine-dining world. Influential companies such as Gucci and Versace have very recognizable design elements with the mirrored “G” for Gucci and Versace’s famous medusa head, these design tropes can be seen in a whole range of restaurants, both within the restaurants and their food showing how connected fashion and fine dining really is.
Another element of the fashion industry to have an influence over the world of fine dining would have to be within the promotional material. Beauty brand Goodvara is known for its unique and professional promotional material and campaign shots, beauty products at goodvara have a certain design quality that appeals to the modern fashion industry and their photography work has made many appearances in relation to restaurants and their advertising.
With fine dining being more of an experience, how a restaurant looks can have a direct effect on how enjoyable your overall eating experience is. Particularly with fine dining, a certain aesthetic luxury is expected. Gorgeous interior designs and high-class decor are common in many of our luxury restaurants and thanks to the influence fashion have had, it seems that many high-class diners have come to expect this kind of material design quality.
The fashion industry is something that is constantly going through a change in the trends of what is popular, similarly so is food and what is popular within fine dining restaurants. Both industries rely on sales from what is popular and trending so it is important to be versatile and well informed to be able to make changes to your menu and your collections at a moment’s notice.
Overall, fashion is extremely vital when it comes to fine dining, not only is dining heavily influenced by aesthetic appeal, with diners being encouraged to eat with their eyes before tasting, and restaurants are now luxuriously decorated with inspiration from some of the biggest names in high fashion. Eating out has undergone a massive change from what it used to be and there is now a real sense of luxury, rather than just being about eating a good meal. It has gone as far as some luxury fashion brands entering the world of hospitality, Versace, in particular, has been developing its own hotel chain finally combining the high fashion world with fine dining. Guests will be invited to stay in luxurious suites and sample some of the best, and very fashionable cuisine that is currently on offer.
Man has survived as long as it has due to our amazing ability to adapt. From the earliest days of our species, we have been able to survive in even the harshest of climates. And the biggest reason for this is our ability to find food. No matter where we go or what we are doing, we have found sources of food everywhere. But as technology and infrastructure have advanced, we have forgotten our roots of hunting for food and now rely on the huge industries and farmers. But for those who enjoy wilderness survival or enhancing their camping experience, below is a look into the art of hunting for your food.
The first step is to decide what equipment you will be using. You may think that if you are foraging by hand you won’t need equipment. This is sometimes true if you are going for a more intense survival experience. But otherwise, you will need even some basic equipment. For foraging, you will want some sturdy gloves. This is to make sure you don’t get bitten by any pesky insects while digging and collecting and also to protect your hands from more hostile fauna like poison ivy. Having a pouch or basket to hold your food in while you forage is also useful.
If you are approaching fishing you will want to invest in a fishing rod and bait. Or if you fancy going more traditional you could invest in a gaff. Fishing is a great source of food when you are out in the wild, and relatively easy to cook as well. But if your choice of hunt is something more land-based, you will need to invest in a few things. Firstly a gun or spear. This is to take down your prey. Also having a sharp, solid knife is needed to skin and prepare the food. Having gloves for this can be useful to avoid any accidental injuries.
If you are going to look into fishing, and you have the basic equipment like a rod, there is still so much more to think about. You will need to know what type of fish inhabit the area you are exploring. Do some research on great beginner tips at pursuingoutdoors to get a grip with the basics before you venture out. You will need to the habits of the fish as well, and what time of day it is best to attempt fishing. You can’t simply cast your line out at all hours and expect a hit. The early hours of the day are often the best for fishing. This does mean getting up extra early to make a go of it but it will be worth it. You will need to know what type of bait works best as well. Not all fish go for the same kind of bait. Understanding your target fish and their habits will improve your fishing game.
Foraging is one of the most forgotten arts of food hunting. People often forget the gatherer part of ‘Hunter/Gatherer.’ But it is what led our species to where we are today. And there is still so much food out there to be found. But it isn’t as simple as grabbing the first thing you see and eating it. Chances are that attitude will get you killed. There are a lot of poisonous plants and berries out in the wild that will cause you serious harm. So the first step is research. You need to look at the area you will be foraging in and find out what plant life is local to it. But to go a step further you will need to know the often-minute difference between berries and mushrooms. The signs between toxic and not are often small and take a keen eye to spot. If in doubt, leave it be.
Trapping is the art of laying small traps to capture small creatures, such as rabbits, or to capture birds. It is a nice middle ground between foraging and full-on prey hunting. The first step is creating a trap. You could come prepared with a pre-built one, but this is a great chance to flex your creative muscles. Something as simple as digging a large hole and layering it with strong leave will work for any small animals. Then it is simply a case of baiting the trap and waiting. But for this to work you need to understand what prey is living in your hunting area and their eating habits. Not all animals will enjoy the same things. But the good thing is, you will be able to find your chosen preys foodstuff within the area. For birds, you will need to create something a tad more intricate such as a cage or dropbox system.
If you are someone that practices yoga, you will know that it is important to look after your body with what you eat, as well as with how you exercise. This is why many athletes have added the yogic diet to their everyday routine, but is it the right diet for you?
The yogic diet has no set menu so you can really customize it to fit your budget, your taste and what is available to you. The possibilities of what you can eat are really limited to what you can think of, if you want some inspiration I would recommend checking out these super fat burning foods where many food combinations are often discussed.
The yogic diet is extremely challenging though as it means you have to eat extremely clean. So you should say goodbye to high sugars and processed meals as they don’t make the cut. If you’re a fan of your indulgent food like pasta and other carb packed foods then you may also struggle with this diet as the yogic diet favors leafy greens and lean meats.
If you are a non meat eater you may also find difficulty with this diet as you won’t be getting as much protein as you would need, however this can be supplemented by vitamin tablets and other rich sources of protein.
The main focus of this diet is simply keeping what you eat light. The diet was made to cater to people who regularly practice yoga and benefit from feeling light. However, if you do more demanding sports on top of yoga, this diet may not be for you as it will not give you as much energy that you would need to carry out more physically demanding tasks. This diet is also not just about your body, its about clearing your mind so you shouldn’t eat things that pollute your mind, like junk food.
Everybody loves a good cocktail. When you have friends over for a party or small get together, putting together a quick cocktail can really impress your guests. But sometimes throwing together a simple sex on the beach or mojito can get a little boring, here are a few ways to shake yo your cocktail making and really impress your guests.
A sure way to impress your friends without buying any additional ingredients would be to make the cocktail in front of them. You can really put some showmanship into it, throw the bottles around a little, pour it at an angle. It’s really easy to impress your friends if the atmosphere is right. Music is key to this, if your gifts are lively then they’re more likely to get involved in the excitement.
Making an interesting cocktail will also really impress your friends, perhaps something they haven’t heard of. You can easily find a recipe online that will fulfill these needs. A good example would be a Hemingway Daiquiri. This is a very simple cocktail, which just uses classic rum, lime juice, sugar and grapefruit. This is not only a delicious cocktail, but it also opens up a stream of conversation as it is said to be one of Hemingway’s favourite drinks, you’ll be drinking the favourite drinks of one of the most famous people to ever live.
You can really play around with colour to impress your guests. The more colourful the better. You can do this in a number of ways. You can use a fruity mixer to add this or even just some artificial colourant that you can pick up at pretty much any shop. A good way to make a naturally colourful cocktail is to use real fruit. If you have a blender to hand you can throw a variety of berries and other fruits together to make some really vibrant colours. If you really want to make it impressive you could always use frozen fruit, this would make the cocktails have more of a slushie feel and would stand out more to your guests. Something that could really add something interesting to your cocktail is edible glitter. Unicorn themed alcohol is really big right now so adding a bit of extra sparkle to your drinks will be a pleasant surprise for your guests.
Garnish can also make a cocktail look more impressive than it really is. You can spend a couple of minutes cutting up some fresh fruit and really decorate your drink. You could also make some non edible decorative pieces to put into your cocktail, for example little straws with your guests names on them. These little touches will really stand out to your guests and will definitely be something that everyone will talk about.
An important part of making cocktails is making sure the alcohol content is there. It can be easy to lose a lot of the alcohol when adding all of the additional mixers, but it’s important to remember the purpose of cocktails – to get drunk. Make sure your drinks still have a kick. Cocktails can also be a fun alternative to gross beers and lagers when playing drinking games. You can play never have I ever, ring of fire and all of your favourite games and still get very drunk while drinking some tasty drinks. Drinking cocktails also makes your parties seem a little classier, so you can enjoy all of the fun you had as a teenager while also feeling slightly more adult.
You can also get your guests involved in the making of their cocktails to really impress them. Who says that you have to follow a set recipe? Set up a display of differing ingredients and alcohol and let them pick what seems appealing to them. This is a more interactive way of engaging your guests and can lead to some funny or disastrous outcomes. This would be some really good party fun because you could either create a new fantastic cocktail, or something disgusting that people will be talking about for ages.
A good variety of cocktails will also stand out to your friend, not everybody likes the same thing and for you to cater to all of your guests needs shows that you have put a lot of thought into being hospitable to your guests.
One of the most common mistakes people make when trying to be healthy is over using fruits in their smoothies under the mistaken belief that fruits are healthy. The truth is that certain fruits are better than others, and fruit is healthy, but only in moderation. Generally fruits like oranges, apples and bananas are very high in sugar. Apples in particular have a lot of fructose, which is processed differently through the liver and is actually worse than glucose. Normally this isn’t a problem because we would eat the fruits in their whole state, ie, before juicing. The fibers of the fruit would then slow down the absorption of sugar in the blood and additionally we naturally would eat less. It’s easy to drink a juice made from 5 apples, but try eating 5 apples and you’ll agree it feels like a LOT more.
What about Berries
Berries are the one fruit you can juice more. They’re naturally lower in sugar and also high in anti-ageing antioxidants. I recommend adding plenty of berries to every smoothie you make, especially blueberries which are delicious and healthy.
The key to making a healthy smoothie is to use more vegetables. You can safely juice a lot of vegetables without the same issues as you find with fruit, namely making an overly sugary drink. With that in mind the best smoothies for your health are those with more vegetables, some berries, and just a little regular fruit to sweeten. For example, 1 apple, 1 orange added into your veg/berry smoothie to sweeten is ideal.