Some athletes perform well despite consuming an atrocious diet. But they are the exception rather than the rule. Most athletes and other active, health-conscious people recognize that the old adage "you are what you eat" is true in many ways. To perform our best, whether it's at the marathon, a 400 IM swim, a game of volleyball, or a workout at the gym, we need to fuel our bodies right. While the general consensus is that whole foods are healthier than processed foods, and that plant-powered foods are by far the best choices, there are definitely a few nutritional standouts that should be staples in any active person's diet.
Here's a roundup of some of our favorites:
1. LEAFY GREENS:
Dark leafy green vegetables are some of the most nutrient-dense foods around! They are a great source of vitamins K, C, and E, and minerals such as calcium, iron, magnesium, and potassium. They are also rich in protective antioxidants and phytonutrients like beta-carotene, lutein, and
Blog Posts by One Green Planet
- One Green Planet | Shine Food – Tue, Jun 18, 2013 11:34 AM EDT
If you have decided to ditch the dairy in your diet, your body will thank you. Between 30 and 50 million Americans are lactose intolerant, and the consumption of dairy products has been linked to everything from increased risk of ovarian and prostate cancers to ear infections and diabetes. Fortunately, plant-based milks provide a convenient and healthful alternative to cow's milk. And if you are currently making the transition to a dairy-free diet, you will find that going dairy-free has never been easier. Soy, almond, hemp, coconut, and rice milks, among others are taking over supermarket aisles and can replace dairy in everything from your morning cereal to baked goods and desserts! There are dozens of brands of plant-based milks and hundreds of options to choose from to meet everyone's individual tastes and nutritional needs.
Check out some top plant-based milk options below:
1. Almond Milk
Almond milk doesn't taste anything like dairy milk, offering its own unique light and
Healthy Eating TIpsRead More »from 5 LOL Healthy Eating Secrets
Scientists, nutritionists, dietitians, experts, gurus and other annoying, opinionated people who are into health and nutrition love to dish out all kinds of crazy advice about healthy eating. The problem is that it becomes nearly impossible to keep up with the flood of information and actually turn that into something simple and practical, that you can follow daily. Does it have to be this hard? We don't think so! That's why, we've pulled together the real secrets to eating healthy. This won't guarantee you good health, but trust us, if you keep these simple secrets in mind, you'll have a fighting chance of not only becoming a healthy eater, but also capable of dishing out some monster (hopefully not annoying) healthy eating advice yourself!
1. BECOME A BLACK-BELT SALAD MASTER
Salads don't have to be a handful of tasteless lettuce mixed with all other kinds of boring ingredients, saved by some fat creamy dressing that ruins the whole point of eating a salad in the first
Where do you get your protein? It's a question that anyone who has given up meat or is cutting down is probably familiar with. By now, I think everyone knows that soy products, such as tofu and tempeh are a great source of plant-based protein. Many people also understand that nuts, seeds and beans make up a bulk of our protein intake. Unfortunately, this may lead some to think that all you can eat is tofu and beans. This is simply untrue!
Here's a list of 5 plant-based foods that are packed with protein.
Garbanzo beans (also known as chickpeas) are extremely versatile and are a great source of plant-based protein, complex carbohydrates, and dietary fiber, making them a filling, satisfying, and heart-healthy choice. A 1 cup serving of garbanzo beans contains 14.5 grams of protein, or 29 percent of the daily value. Read all about them in our Spotlight on Chickpeas. Look for garbanzo bean or chickpea flour in the grocery store (It can usually be found in
Some days it's just too hot to cook! And when it's 90 degrees outside, warm foods don't sound appetizing anyway. All you can think about are icy drinks, juicy fruit, cool desserts or ice creams and crisp, cool vegetables. The five ideas below will help keep you (and your house!) cool on those sweltering summer days, while showcasing summer's best seasonal offerings -- make sure you follow our seasonal produce guide (based on your region) for June, July and August.
So get chopping, blending, or wrapping, but leave the cooking for cooler days!
1. Taco Bowl:
Taco salad is a quick, easy, and satisfying meal you can put together in just a few minutes. Simply prepare and set out the ingredients, and let everyone make their own bowl! Customize to your liking, but recommended ingredients include mixed greens (or lettuce), chopped tomatoes, black beans, mashed avocado (or guacamole), shredded cheese, salsa, and tortilla chips. Yum!
2. Raw Soups:
Raw soups make a great
Recipe: Kale Waldorf Salad
Kale is a nutritional powerhouse that boasts an abundance of antioxidants and other disease-fighting agents. Kale has just 35 calories per cup and also packs in the following additional health benefits:
- It includes over 1000% of your daily recommended vitamin K, an antioxidant that promotes bone growth and regulates blood clotting. In fact, kale's vitamin K content surpasses that of broccoli, spinach and collard greens.
- That same cup of kale also contains over 180% of your daily recommended vitamin A, which aids vision, growth, bone formation, tissue repair and red blood cell production.
- A cup of kale also contains 200% of your daily recommended vitamin C and 5 grames of fiber, which is important for digestion and regularity.
- This leafy green also delivers significant quantities of vitamin B6 (maintains healthy nervous and immune systems), as well as iron and calcium.
- Finally, kale is rich in the eye-health promoting carotenoids lutein and zeaxanthin.
The power of suggestion sure is strong. Just looking at all these delicious muffin photos is likely enough to prompt a mental ingredient inventory. Flour, check. Oatmeal, check. Bananas, check. Better add chocolate chips to the grocery list! Vegan muffins are pretty darn amazing, so it's no surprise that they're a year-round favorite. They're an equally great way to showcase what's in season or use up what you've got in your pantry. They also make a convenient, on-the-go breakfast or a wholesome yet highly portable afternoon snack. And there's a whole spectrum of muffin types to suit your every taste and need. From super-healthy, fruity, and whole grain to chocolatey, glazed, and downright dessert-like, we've got quite a diverse selection of vegan muffin recipes below:
1. Banana Chocolate Chip Muffins
What better way to use up overly ripe bananas than to combine them with chocolate? Bananas give muffins an incredibly soft, moist texture, while chocolate chips melt to gooey
Whether you're a self-proclaimed health nut or are trying to incorporate healthier choices into your routine, you've probably heard by now that breakfast is the most important meal of the day. But do you know why? And does the type of breakfast you eat really make that big of a difference?
Breaking the Fast:
Eating breakfast is actually the most effective way of waking your body up (sorry, coffee) because it shoots signals to your brain that tell your body it needs to start working and digesting your food. Giving your body nutrients early in the morning also revs up your metabolism so that you can keep burning calories all day long. And when you fuel your body in the morning, your blood sugar level stays regulated so you're less likely to feel ravenous and overeat at lunchtime.
The Best Breakfast = The Best You:
A bagel or donut lover might try to argue that any kind of morning meal will wake your system up, but nutrition is a hugely important aspect of breakfast. A
Mother Nature is a pretty smart gal. When she is respected and cared for, she will give us some amazing foods that not only nourish our bodies, but also allow them to thrive. Now, the problem is that there are these other foods in the supermarket, created by corporations who think they know better than Mother Nature. They have taken corn, canola, flax, soy, rice, papaya, sugar beets, alfalfa, and zucchini and altered their genetic makeup by inserting foreign genes into their DNA. In fact, 80% of the processed foods in the United States contain these genetically modified organisms, called GMO's for short.Read More »from 5 Easy Ways to Avoid GMO Foods and Be Healthy
Should You Be Concerned? First, let's go over a few things. You may have heard people praising the creation of GM crops because of the possibility to create crops with added nutrients, energy efficiency, greater yield potentials, and the ability to thrive in harsh environments. In actuality, GM crops are doing more harm than good. This article is a must read and discusses 10 Scary
- One Green Planet | Shine Food – Fri, Jun 7, 2013 10:20 AM EDT
6 Power-Packed Berries You Should Be EatingRead More »from Power Up Your Vegan Food with These Seasonal Berries
One of the sure signs of summer is fresh, local berries on the farmers' market stands. You may love them for their sweetness, but make no mistake, berries are among the best foods for you. Their vibrant colors - reds, blues, purples - give berries their health benefits. Flavonoids, which create the pigments, work as antioxidants and may help reduce the risk of cancer and cardiovascular disease. Before you buy, consider freshness: the fresher the berries, the better tasting. So choose locally grown, in-season fruits, or better yet, grow your own! And pick organic when you can.
Below are 5 of our favorite berries, why we love them and some "berry" vegan recipes:
Why we love it: It's not just their sweet yet tangy flavor, raspberries boast flavonoids that can counter cell damage in the body, potentially reducing the risks of cancer and cardiovascular disease. They're also a rich source of vitamin C and provide useful amounts of fiber, folate, iron and potassium.