Here are five underappreciated foods you should be eating, plus easy ways to work them into your daily diet.

NUTRITIONAL YEAST

Also known as nooch, Nutritional Yeast is deactivated yeast, so it won’t rise during baking. Its cheesy, nutty flavor makes it a great healthy topping for salads or salty snacks like popcorn.
WHY IT’S HEALTHY: Nutritional yeast is a rich source of vitamin B12, a nutrient that boosts your energy, protects your brain, and promotes healthy skin, hair, and nails, says Lainie Cooper, a Denver-based nutritionist. It’s also a complete protein (a protein source like meat, eggs, and milk that contains all nine essential amino acids), so it’s a great addition to vegetarian and vegan diets.

HOW TO EAT IT: Stir 1-2 tablespoons into sauces, soups, or stir-fries to add rich flavor and a protein boost without a lot of extra calories (2 tablespoons has about 60 calories).

CHIA SEEDS

Originally famous their ability to sprout from funny-looking clay animals, Chia Seeds are making a comeback—this time, in the grocery store. These miniature black seeds are mostly flavorless, but add a nice texture to salads and soups.

WHY THEY’RE HEALTHY: A single serving of chia seeds provides a hefty dose of antioxidants, protein, fiber, zinc, iron, and omega-3 fats—for only 140 calories. Chia’s high dose of omega-3s can help reduce inflammation, treat or prevent anxiety and depression, and even slow the aging process, says Cooper.You don’t have to grind chia to reap the maximum benefits, and the seeds don’t spoil quickly, making them much more convenient than flaxseed.

HOW TO EAT THEM: Sprinkle chia seeds on cereal, yogurt, salads… really anything! The seeds form a gel when mixed with liquid, so they’re great for thickening smoothies, salad dressings, and soups.

KEFIR

Similar to yogurt in taste, this fermented dairy drink is like a thick, protein-packed smoothie.
WHY IT’S HEALTHY: The complete proteins in kefir are easily digested, so even people who are lactose intolerant may consume the drink. Because it’s packed with gut-friendly bacteria called probiotics, kefir has been shown to enhance the immune system, balance digestion, and even lower cholesterol. It’s also an excellent source of vitamin D and calcium, says Gina Casagrande, dietician and wellness coach.

HOW TO EAT IT: Pour a glass for a light breakfast or a sweet snack. Just be careful: Since kefir is so packed with healthy probiotics, you may need to build a tolerance to it. Start with a small glass (about half a cup) and increase the amount every few days.

HEMP

Hemp—available in seeds, nuts, protein powder, and oil—can easily be added into your favorite meals to skyrocket the nutritional value.
WHY IT’S HEALTHY: Hemp oil is more loaded with essential fatty acids (omega-6 and omega-3) than any other oil. These “good” fats can help reduce risk of heart disease, diabetes, Alzheimer’s, and a host of other chronic diseases. Hemp is also packed with complete protein (again, the type with all nine amino acids), making it an excellent choice for vegetarians and vegans, says nutritionist Torey Jones, R.D.

HOW TO EAT IT: Toss two tablespoons of hemp seeds into your oatmeal or stir-fry. Or add them to a smoothie for an extra dose of protein.

BLACK GARLIC

With a less pungent flavor and nearly twice the antioxidants of fresh garlic, black garlic—aged, fermented garlic—may be the best ugly food you eat.
WHY IT’S HEALTHY: The powerful antioxidants in black garlic protect your cells from disease and can even help you stay younger longer. “As we age, we ‘rust’ due to our body’s use of oxygen to metabolize food, as well as sun, smoke, pollution, and many other factors, “Casagrande says. “Antioxidants may help slow the aging process by blocking that ‘rust’ from forming.“

HOW TO EAT IT: The gentle, sweet flavor of black garlic makes it a versatile superfood—add it into any recipe in which you’d use fresh garlic, from pasta dishes to soups and stews. The best part? No garlic breath.

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.
Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

In the worst-case scenario, too few rest and recovery days can lead to overtraining syndrome – a difficult condition to recover from.

What Happens During Recovery?

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.

Short and Long-Term Recovery

Keep in mind that there are two categories of recovery. There is immediate (short-term) recovery from a particularly intense training session or event, and there is the long-term recovery that needs to be build into a year-round training schedule. Both are important for optimal sports performance.

Short-term recovery, sometimes called active recovery occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. Both types of active recovery are linked to performance benefits.

Another major focus of recovery immediately following exercise has to do with replenishing energy stores and fluids lost during exercise and optimizing protein synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size) by eating the right foods in the post-exercise meal.

This is also the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise.

Long-term recovery techniques refer to those that are built in to a seasonal training program. Most well-designed training schedules will include recovery days and or weeks that are built into an annual training schedule. This is also the reason athletes and coaches change their training program throughout the year, add crosstraining, modify workouts types, and make changes in intensity, time, distance and all the other training variables.

Adaptation to Exercise

The Principle of Adaptation states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. It’s just like learning any new skill; at first it’s difficult, but over time it becomes second-nature. Once you adapt to a given stress, you require additional stress to continue to make progress.

There are limits to how much stress the body can tolerate before it breaks down and risks injury. Doing too much work too quickly will result in injury or muscle damage, but doing too little, too slowly will not result in any improvement. This is why personal trainers set up specific training programs that increase time and intensity at a planned rate and allow rest days throughout the program.

Sleep Deprivation Can Hinder Sports Performance

In general, one or two nights of poor or little sleep won’t have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis.

Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.

Balance Exercise with Rest and Recovery.

It is this alternation of adaptation and recovery that takes the athlete to a higher level of fitness. High-level athletes need to realize that the greater the training intensity and effort, the greater the need for planned recovery. Monitoring your workouts with a training log, and paying attention to how your body feels and how motivated you are is extremely helpful in determining your recovery needs and modifying your training program accordingly.

After gym session involving strength training, a higher protein intake and lower carb combo is more effective. Below is more suited for a post cardio based training session.

In general, this is not for everyone. This is only for people who fit this need. If you are following a specific meal plan, this this should be tweaked and we will obviously assist with this. Just ask!

Recovery Food: Consume 4:1 Carb / Protein Ratio

Research shows that consuming a 4:1 ratio of carbohydrate to protein after exercise results in higher glycogen stores than consuming carbs alone. Consuming more protein, however, slows rehydration and glycogen replenishment, so the 4:1 ratio seems ideal for endurance athletes who train daily. Sports recovery foods and drinks are handy, but expensive. You can get similar benefits with a snack or meal comprised of whole grains, fruit, and dairy.

Try these snack options after exercise:

–1 medium banana and glass of low-fat milk.
–A bowl of granola with 1 C low-fat milk.
–Low-fat yogurt with 1/2 C of fresh berries.
–Almond butter on whole wheat toast.
–A bowl of whole grain cereal with low-fat milk.

Do you know a Mom that deserves a special gift this year for Mother’s Day? I’m sure you know at least one, if not more. Sure, flowers can always brighten a Mom’s day and a dinner out is always appreciated. But, doesn’t she deserve something more personal, something that won’t wilt and something that lasts longer than an evening? This year give that special woman a gift that will improve her well being.

I’m talking about the gift of fitness. Improved fitness is a gift that is invaluable to everyone. After all, what woman doesn’t want to look better, have more energy, and be healthier? Plus, all Moms need to take time for themselves, but most are reluctant to schedule that “me” time. So, give them a gift that will help encourage them to enjoy some alone time.

When you give a woman the gift of fitness, you are helping her open a door to better health (both physically and mentally). I can’t think of a more thoughtful gift that shows the recipient how much you care about their well being. By giving the gift of fitness you are providing them with unlimited health benefits. And, it’s a gift that you can truly feel proud to give.

Of course, we all know that exercise can help people stay slim and fit. But, do you also know about all the other great benefits of exercising? Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of some diseases and to warding off depression. Researchers also believe that strength training can help prevent osteoporosis. Not to mention that exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer.

All Moms would find these fitness benefits incredibly invaluable. If she is like most of us, she’s probably even mentioned how she would like to drop a few pounds or just get in better shape. By giving the gift of fitness you are helping provide her with extra motivation (which is one of the biggest obstacles in getting fit). She may be more motivated to actually get fit because she doesn’t want to feel guilty for ignoring such a thoughtful gift (personal training gift certificates and gym memberships are especially good for helping with motivation).

While fitness gifts are incredibly valuable, they don’t have to be expensive. Gifts can cost as little as $5 or range into the $100s of dollars. Here are a few suggestions in the various price ranges:

Under $15:
Resistance Band
Dumbbells
Jump Rope
Exercise Mat

$15 – $35
Fitness Ball
A few dumbbells
Door frame pull up bar

Over $35
Full dumbbell and barbell set
BOSU
Bicycle
Membership to a training facility or program

Giving something that supports health and wellness will be appreciated for years to come and may even turn someone’s life around. The gift of fitness will make her feel special – she’ll know that someone cared enough to give her the opportunity to improve her health. And, giving a gift that will help someone lead a healthier life is also one of the most rewarding gifts you can give. So why spend another Mother’s Day searching for the perfect gift only to end up with the same old things? Surprise her this year and give the gift that comes from the heart and truly keeps on giving throughout summer and beyond.

The most important tip we can give you is to eat breakfast every day. Without exception. This one action alone can make a huge, positive difference in your health. But a doughnut or oversized muffin won’t do it.

What seems to work best, and we have tried everything, is very simple. A scoop of whey protein with water provides a fast digesting protein surge but doesn’t taste too great. Who cares!! Suck it up and drink it. You can worry about taste the rest of the day. Also, the scoop of whey will give you 60-90 min to buy time till you can have a mid morning snack. This method has worked or us and many Jungle peeps. It is quick, easy, and requires 30 seconds of prep time. So, if egg whites take a bit long or you simply want an effective change, jump on this. It will work. Promise.

Man up!

This recipe calls for seasonal ingredients and uses fresh herbs to add tons of flavor without spiking the fat content.

When you’re looking to shed fat, vegetables are your best weapon. For a few calories per serving, you can eat as much as you want and feel full without packing on the pounds. Replace high-calorie processed foods with fresh veggies and you’ll surely notice a change in your waistline!

Ready in 50 minutes (including marinate time) • Makes 1 serving

Ingredients:
4 oz boneless, skinless chicken breast
1/4 cup Herb Marinade (see bonus recipe below)
2 cups mesclun greens, rinsed
½ cup navy beans, rinsed
6 fresh basil leaves, chiffonade (stack leaves and cut into small ribbons)
2 tbsp Herb Marinade, reserved for dressing
1 heirloom tomato, coarsely diced

Instructions:
Prepare marinade.
Pound chicken with a mallet to flatten. Place in a small bowl. Cover with ¼ cup marinade, plus enough water to cover chicken completely. Cover bowl with plastic wrap and refrigerate for 30 to 60 minutes.

Heat a medium skillet on medium-high heat. Add chicken and marinade to the skillet and cook until chicken is no longer pink inside, about 15 minutes.
Place washed greens on a dinner plate. Top with beans. Remove chicken from skillet. Set on a cutting board and slice into thin strips. Place atop greens and beans. Sprinkle with basil leaves and reserved marinade.
Place heirloom tomatoes around the plate. Serve.

Nutrients per serving (about 3 cups):
Calories: 386, Total Fats: 12 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 66 mg, Sodium: 535 mg, Total Carbohydrates: 35 g, Dietary Fiber: 10 g, Sugars: 7 g, Protein: 36 g, Iron: 5 mg

SHOPPING TIP: If the greens look wilted, ask the farmer for a fresher bunch. Chances are, they’ll have more to offer if it’s early in the day.
This marinade is a great way to use up all of your herbs!

Herb Marinade

Ready in 5 minutes • Makes 9 servings
Ingredients:
1/2 cup lemon juice (about 3 lemons)
2 tbsp olive oil
2 tbsp low-sodium soy sauce
2 tbsp water
1/4 cup fresh basil, chopped
1/4 cup fresh parsley, chopped
2 tbsp fresh dill, chopped
4 cloves garlic, minced
1/4 tsp freshly ground black pepper
Instructions:
Blend all ingredients in a blender. Pour into a mason jar to store. Use as a dressing or protein marinade. One serving equals two tablespoons.

“Here are my final numbers after participating in the 40 day challenge that ended for me this past Friday. 15 pounds lost, 3 inches off my waist (this was measured with a tape and at the belly bottom) and 2 1/2 inches off my waist (this was measured at the waist line, below the belly button). More importantly it has helped me again feel good about myself and 1/3 of the way of where I want to be. No pictures yet, but they will come, and as far as my starting weight on March 19th, it was 196. On to continuing what I started; getting in shape, fit, and healthy.”