Greasy fast food runs aren’t an option for the college body builder who wants to build lean muscle. However, sometimes it can be difficult to plan a healthy diet. Here are some essential dorm-friendly foods.
Cereal and Oatmeal
Both of these are excellent choices for breakfast, but you won’t be getting a lot of protein so you may need a supplement or protein shake. Any cereal or granola made from whole grain will also serve as a convenient snack throughout the day. If you’re feeling adventurous, you can throw some pretzels and nuts in with your cereal to create trail mix.
Canned Fish and Chicken
Tuna is a simple protein source that can be eaten at lunch and can be paired with whole grain bread or a pita. Canned salmon is also a good protein source and is a more substantial meal containing more omega 3 fatty acids. You will want to avoid eating too much fish, due to the mercury content, so you may want to invest in some canned chicken as well.
Nuts and peanut butter are great sources of protein that contain healthy fats. You can add nuts to any meal or carry them in your bag for a snack. Smearing peanut butter on bagels, crackers or tortilla shells is a quick and easy calorie dense snack that can prepare you for a workout.
Cheese, Crackers and Apples
Low-fat cheese paired with whole grain crackers is an excellent snack that pairs protein and calcium with carbs. This snack goes well with apple slices that add anti-oxidants and nutrients to your diet.
Low-fat deli meat
If you are lucky enough to have a mini-fridge in your room, low-fat turkey or shaved chicken breast are excellent sources of protein and make an easy meal from a sandwich or wrap.
Again, this is only for those who have access to refrigerators or a cafeteria salad bar. Raw veggies are great sources for vitamins and minerals that will benefit your overall nutrition. By now you know that keeping your nutrition balanced is essential for maintaining consistent energy throughout the day and performing well during your workouts.
Black bean or hummus dip
If you have yet to learn the benefits of legumes, now is the time. Hummus is made from the garbanzo bean (also known as the chick pea) and is full of carbs and protein. Black beans offer even more protein and carbs than garbanzo beans with less fat. Remember to check the nutrition labels on any premade dips to avoid consuming too much sodium or sugar. Scoop with pita bread or eat with tortillas.
Katheryn Rivas is a freelance writer and resident blogger at online universities, a site dedicated to distance higher education. She welcomes your comments at email@example.com.
Peanut Nutrition – What You Need to Know
The world of nutritional health is surprising, to say the least. Ever so often we come across health articles that speak of a food’s benefits that we could hardly conceive of as a link between the two.
While water, milk, vegetables and fruits as well as lean meats are associated with better health, the one that surprised me the most was the benefits linked with peanuts.
The verdict on peanut nutrition is out, and it looks more than good…
Peanuts – Are They Any Good?
Yes, peanuts are good for you as they contain almost thirty essential nutrients. This can only mean one thing: these little beans will boost your health, no matter how you eat them.
Some of these nutrients include large amounts of protein as well as others such as folate, manganese, tryptophan, copper, Vitamin B2 and B3 – all tied with some benefits or the other.
So, while the matter on how beneficial peanuts are when it comes to the nutrients it has is settled, the next obvious question is whether or not consuming peanuts amounts to too many calories.
One hundred grams of peanuts amounts to 500 calories or so but don’t worry, most of this energy is dissipated, thanks to the fact that most people don’t chew nuts all that well. This is why a study found that heart health can be improved by eating peanuts while not gaining weight in the process.
But its uses isn’t limited to salted peanuts, peanut butter or being in candy form but also extends to industrial uses such as an ingredient for paint, cosmetics and soaps too.
Thanks to its nutritional value, peanuts are also used along with flour as paste to feed malnourished children and adults… and it has worked wonders so far.
Peanut Nutrition – What You Need to Know
So there’s no doubt that the answer to the question, is eating peanuts healthy is a proper ‘yes’.
But how might one ask?
As mentioned earlier, there are a number of health benefits associated with peanuts but the ones that really get your attention is the way it keeps you heart healthy since cardiovascular disease is the number one reason for deaths in the United States.
But that’s not all, they’re also known to lower the risk of breast cancer as well and even if they’re full of calories, they don’t add up to much since they are “very filling”.
Apart from lowering cholesterol levels and improving blood circulation while also being a proper brain food in boosting memory. But that’s not all – eating peanuts prevents gallstones, promotes fertility, fights depression and age-related cognitive decline.
The only documented pitfall is in eating raw peanuts, thanks to the presence of fungi, aflatoxins and Cyclopiazonic acid.
But apart from that, and once you roast raw peanuts, we’re good to go…
So, what are your thoughts about peanut nutrition? Feel free to share them in the comments section below.
Also, here is an article that tells you all you need to know about natural peanut butter.
What Happened to Organic Raw Almonds?
Salmonella, everyone’s favorite dessert, was linked to organic raw almonds in an unconventional and isolated incident, but it caused the California Almond Board to pass a ruling that requires all manufactured raw almonds to be pasteurized before hitting the supermarkets.
But in looking back to those 2 years ago, I’m sure we’d all posthumously agree: The jury’s out on this one. The ruling is just bizarre (for lack of a better word) and rather reflective of George Bush’ term at the White House (sorry, couldn’t help but take a dig) with the almond growers (who’ve undergone serious losses) and the customers (who have to look for outside sources for raw almonds) at the receiving end of it all.
Why? Due to two isolated cases of the salmonella infection…
And what’s hard to understand is that almost 40,000 Americans die each year from a salmonella infection and I fail to understand (if we go by the numbers) how banning the selling of raw almonds will make the situation any better! Methinks, a result of misdirected enthusiasm, perhaps! Or is it another conspiracy theory?
So, in using logic, does this mean that the government should ban all fresh produce?
Why I ask this is because tomatoes, spinach, green onions, peanuts, grapes, melons, lettuce, and sprouts have at some point or the other over the past ten years been involved in salmonella outbreaks and I’m sure some of us are looking for a little consistency here!
Benefits of Organic Raw Almonds
And the very reason why I’ve taken sometime to rehash this matter is because ‘raw almonds’ (just like all those fresh veggies mentioned above) are definitely beneficial (as if that it isn’t obvious enough). In the Ayurvedic system of medicine, it is considered to be beneficial for the brain and nervous system and to help build one’s intellectual levels and maintain it as well.
According to Western Medicine, it improves one’s complexion, improves movement of food through the colon and prevents cancer. Very importantly, it is proven to maintain good cardiovascular health due to the presence of monounsaturated fat (‘good’ fat).
Now, the reason why people are making a big fuss about why almonds are being pasteurized is because, first and foremost, they know (and feel very strongly about) their right to choose nutrition suited to their needs is being regulated by the government which is an open contradiction to their constitutional rights.
Most importantly, the reason why people are so upset with this mandatory pasteurization procedure is because one method involves the use of propylene oxide which was used earlier as an insecticide, a known carcinogen.
With the discovery that it can cause cancer, California officials terminated its use. And now, it’s being used to pasteurize almonds and can cause similar side-effects. The other two methods such as Steam pasteurization and High heat cause almonds to lose their nutritional value, which means that the nutritional benefits mentioned above are lost too.
It’s rather unfortunate but true, so let’s hope that common sense prevails in the near future and almond lovers are able to enjoy them truly raw, rather than being lied to about raw almonds being currently made available in the market although pasteurized through these methods.
Have you ever tried true organic raw almonds?
Almond Milk Nutrition
ALmond Milk Nutrition
Just yesterday afternoon, a neighbor showed me this eleven-stringed instrument known as the ‘Oud’, which is very much like a guitar but is played very differently.
I was so fascinated by the absence of frets, the vibrato and harmonics that are played constantly when watching a professional perform for over six minutes while playing one their traditional wedding songs on the Oud.
And somewhere at the back of mind I thought, “Hey! These guys aren’t so bad either…” considering the social stigma that effects these chaps wherever they go. Even though the Islamic world is a closed and a painfully rigid culture that is far too controlled by their sense of spirituality, it felt right to consider that as they have contributed quite a bit to the world in every field even including nutrition.
For example, take almond milk, which has its uses as a nutritious baby food and is consumed as a healthy drink in the Middle East as well, and is catching up as a healthy replacement for those with allergies to milk (due to its casein content) and for those who wouldn’t touch a bottle of soy milk with a ten-foot pole.
Whether based on superstition or not, almonds have always been considered nutritious in different parts of the world. In India, almonds are considered good for the brain (as if we don’t have enough already that causes enough trouble!) while in China, it is considered to be a symbol of enduring sadness and female beauty.
As quaint as all this sounds for the history buffs, this drupe (not nut) has a host of benefits that pertain to health & nutrition as well as in other areas such as spirituality and so on and so forth.
And so we before we learn how to make almond milk, let’s look at the benefits of drinking almond milk.
1) Rich in Vitamin E, an antioxidant, which is excellent for those undergoing detoxification programs.
2) Lowers the risk of heart attacks, drops bad cholesterol levels and helps in weight loss due to its high unsaturated fat levels.
3) The best alternative for lactose intolerance, and for those who aren’t so fond of the taste of milk (but not necessarily allergic to it), almond milks comes with a light, nutty and crisp taste.
4) With a calorie amount of 70, one can down a glass of almond milk, without destroying your diet. Incidentally, the number of calories for cow’s milk is 86…
5) Lastly, it works as an excellent substitute for vegans and for religious reasons and finally, lasts much longer than milk as it doesn’t need to be refrigerated.
How to prepare Almond Milk
It’s very easy to prepare almond milk which can be done in 15 minutes. And here’s how:
What you need: 4 cups of water, a cup of almonds
Step 1: Add the 4 cups of water to the cup of almonds, and cover it with a lid.
Step 2: Refrigerate the container for 1-2 days.
Step 3: Next, blend the mixture of almonds and water until you get a smooth mixture.
Step 4: Use a cheesecloth to strain the smooth mixture obtained.
Step 5: Go ahead and drink like you would drink normal milk or use it for several dishes and other preparations that you can make normally.
And so, some of us who aren’t so fond of the Soy Milk can finally bid it good bye. Hehe.
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