If You Are Craving....

If you crave this…What you really need is…And here are healthy foods that have it:
  • Chocolate
MagnesiumRaw nuts and seeds, legumes, fruits
  • Sweets
ChromiumBroccoli, grapes, cheese, dried beans, calves liver, chicken
CarbonFresh fruits
PhosphorusChicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains
SulfurCranberries, horseradish, cruciferous vegetables, kale, cabbage
TryptophanCheese, liver, lamb, raisins, sweet potato, spinach
  • Bread, toast
NitrogenHigh protein foods: fish, meat, nuts, beans
  • Oily snacks, fatty foods
CalciumMustard and turnip greens, broccoli, kale, legumes, cheese, sesame
  • Coffee or tea
PhosphorousChicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes
SulfurEgg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables
NaCl (salt)Sea salt, apple cider vinegar (on salad)
IronMeat, fish and poultry, seaweed, greens, black cherries
  • Alcohol, recreational drugs
ProteinMeat, poultry, seafood, dairy, nuts
AveninGranola, oatmeal
CalciumMustard and turnip greens, broccoli, kale, legumes, cheese, sesame
GlutamineSupplement glutamine powder for withdrawal, raw cabbage juice
PotassiumSun-dried black olives, potato peel broth, seaweed, bitter greens
  • Chewing ice
IronMeat, fish, poultry, seaweed, greens, black cherries
  • Burned food
CarbonFresh fruits
  • Soda and other carbonated drinks
CalciumMustard and turnip greens, broccoli, kale, legumes, cheese, sesame
  • Salty foods
ChlorideRaw goat milk, fish, unrefined sea salt
  • Acid foods
MagnesiumRaw nuts and seeds, legumes, fruits
  • Preference for liquids rather than solids
WaterFlavor water with lemon or lime. You need 8 to 10 glasses per day.
  • Preference for solids rather than liquids
WaterYou have been so dehydrated for so long that you have lost your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day.
  • Cool drinks
ManganeseWalnuts, almonds, pecans, pineapple, blueberries
  • Pre-menstrual cravings
ZincRed meats (especially organ meats), seafood, leafy vegetables, root vegetables
  • General overeating
SiliconNuts, seeds; avoid refined starches
TryptophanCheese, liver, lamb, raisins, sweet potato, spinach
TyrosineVitamin C supplements or orange, green, red fruits and vegetables
  • Lack of appetite
Vitamin B1Nuts, seeds, beans, liver and other organ meats
Vitamin B3Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes
ManganeseWalnuts, almonds, pecans, pineapple, blueberries
ChlorideRaw goat milk, unrefined sea salt
  • Tobacco
SiliconNuts, seeds; avoid refined starches
TyrosineVitamin C supplements or orange, green and red fruits and vegetables
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What Should You Eat After Cardio for the Best Fat Loss

Source: Coach Calorie
eat after cardioWhat you eat after cardio and after a weight training workouts are not always one in the same. Weight training is geared towards muscle gain, while cardio is mostly used for fat loss. Why then should what you eat after cardio be the same as your other workouts?

What You Eat After Cardio Depends on Your Goals

When we weight train, we start depleting our muscles of glycogen, and we break down muscle tissue. Our goal is to make it grow back bigger and stronger. We eat carbohydrates and protein post workout so that we can replenish muscle glycogen stores (energy) and start rebuilding muscle.
On the other hand, when we do cardio, our goal is usually to lose fat. This means what we eat after cardio will be different than after a typical weight lifting session. You could certainly eat the same thing either way. However, if you’re looking for maximum fat loss, you’ll want different nutrition after a cardio session.

What Should You Eat After Cardio?

During a typical cardio session, your body’s biochemistry undergoes some changes. Your body suppresses insulin production and starts releasing other hormones like growth hormone (GH) and testosterone. Not only that, but your body releases several neurotransmitters like adrenaline, epinephrine, serotonin, and dopamine. The first two assist with fat mobilization, while the second two are feel good chemicals (think runner’s high).
What we want to do after cardio is:
  • Keep insulin production suppressed. Insulin is a fat storage hormone which is not conducive to fat loss.
  • Keep growth hormone (GH) levels elevated. GH is catabolic to fat cells. It is one of, if not the most powerful hormone for losing fat.
  • Keep those fat loss neurotransmitters flowing so that fat loss continues.
How do we accomplish these goals? It’s quite simple actually. You control your carbohydrate intake. Eating too many of or the wrong type of carbohydrates will immediately throw you out of fat burning mode. After your workout, your insulin sensitivity is at its highest. This is great. It means you’ll be able to be a bit more loose with your carbohydrate intake. What you don’t want to do however, is spike your insulin levels. Doing so will halt all fat burning, and will drop your growth hormone levels, along with any other fat loss benefit you just created from your cardio.
If you are in pure fat loss mode, it would be beneficial to have a carb-less meal after cardio. Something along the lines of a protein shake with some essential fatty acids (EFAs), such as whey protein isolate mixed withCarlson’s omega-3 oil, will keep the fat burning machine churning, while at the same time provide protein and essential fats to start rebuilding muscle. Will you be replenishing muscle glycogen with this meal? No, not really. Some of the protein may be converted into glucose through a process called gluconeogenesis, but even if this did happen, it would have a minimal effect on insulin levels – meaning you will continue to burn fat. You can also have any number of protein/fat/veggie meals after cardio. Here are over 300 healthy recipes I’ve collected from around the web for you to try.
To sum up, if you want to keep fat burning going for as long as possible, you’ll want to manage your carbohydrate intake after cardio. While you don’t have to go no-carb (although this will be the best), you can get by having a small serving of low glycemic carbohydrates. The important thing, as always, is to make sure you’re actually doing your cardio. Once you’re consistent with your workouts, then you can start focusing on the finer details.
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Low Carb Snacks




Tips & Tricks on Low Carb Snacks
Photo Credit almonds image by Nicola Gavin from Fotolia.com


A low-carb diet keeps your carbohydrate intake to just 50 to 150 g per day, and sometimes even lower. Carbs are found in many foods, but are concentrated in breads, pasta, cereal, fruits and sugar. When following a low-carb diet, many traditional snacks such as chips, crackers, cereal bars, cookies and even most fruit are off the menu. With a little creativity and tricking of your taste buds, you can find snacks to satisfy your cravings.

Crunchy

Pork rinds are a carb-free, crunchy snack that replace chips or crackers. They come in dozens of flavors and can be embellished with dip. Try dipping barbecue-flavored in sour cream or blue cheese dressing. You can create chips with slices of pepperoni. Place the slices in a single layer on a paper towel and microwave for 45 to 60 seconds. Eat alone or dip in cool ranch dressing. If you miss chips and salsa or guacamole, use celery sticks or jicama as a substitute. The salsa and guacamole are already relatively low in carbs and these vegetables contain just 1 to 2 g of carbs per stalk or slice.

Sweet

If you crave something sweet, turn to whipped cream or ricotta cheese. Mix in no-calorie sweetener and flavorings, such as cocoa powder, vanilla or almond extract or a bit of dry sugar-free jello powder. Add a few chopped almonds or walnuts for texture, if you like. Whipped cream is the option with the least carbohydrates. You can also make a mock cheesecake by mixing 8 oz. of softened cream cheese, ½ cup no-calorie sweetener -- do not use aspartame because it will not withstand cooking -- and one egg. Pour into greased mini-muffin tins and bake at 350 degrees Fahrenheit for about 15 to 20 minutes. On a hot day, you could also freeze sugar-free gelatin in molds for a low-carb, sweet ice pop.

Salty

Cottage cheese can be made into a low-carb, salty snack. Mix in salsa or green onions, caraway and pepper for a savory treat. An elegant salty snack is Parmesan cheese crackers. Take heaping tablespoons of shredded Parmesan cheese and mound on a cookie sheet. Bake in a 400 degree Fahrenheit oven for 3 to 5 minutes, until crisp. Remove immediately and enjoy. Smoked or tamari-flavored almonds are another salty snack that fit into a low-carb lifestyle.

Convenient

Keep a few convenient snacks on hand for the times you do not have time to create one from scratch. String cheese and deli meat are simple choices -- try rolling them together for an easy snack. Commercial low-carb bars and shakes are also available for those times you need something quick. Keep a few hard-boiled eggs in the refrigerator for days you need a grab-and-go snack. Beef jerky and stuffed olives are other low-carb options that may satisfy salty cravings.
Source: LiveStrong.com

http://www.livestrong.com/article/440324-tips-tricks-on-low-carb-snacks/#ixzz2Bm3SbsHR
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