Some people really don't like vegetables.
Other people only love a select few vegetables.
We often talk about enjoying what you eat.
But what if you don't enjoy vegetables or very few of them?
A strategy that we've found works well for a lot of people over the years is finding recipes that you enjoy which incorporate vegetables into that dish.
For example, mixing some vegetables into a pasta dish.
I highly suggest keeping an open mind. Think about it as an experiment to learn what works for you and what doesn’t.
For example, I'm very limited with what vegetables I can eat because so many do not work with my digestive tract.
One of the vegetables that works well with my body is sweet potatoes. The only problem is that I really don't enjoy eating them.
However, I found a sweet potato pancake recipe and I really love that.
So I've found a way to integrate in a vegetable I don't enjoy that much into my diet in a way that I actually enjoy eating it.
These are just a few ideas. You can use all sorts of methods to get more veggies.
This habit is incredibly important because vegetables help you to stay full longer, get fiber to help your digestive tract, and get plenty of vitamins and minerals to make sure your energy stays up.
You have to learn how to make your food enjoyable. If you don’t like what you’re eating it will be hard to make the changes and results last long-term.
We call them Charley horses, muscle cramps or more popularly, leg cramps.
Whatever you call it, it’s can be a gigantic pain to deal with and usually you have no idea why you’re getting them.
Today I’m going to explore what causes leg cramps and what you can do to treat these muscle cramps.
If you prefer to watch a video on the topic you can find that at the bottom of this post.
There are numerous things that could be causing your leg cramps.
The following are the most common causes or factors increasing your risk fo leg cramps.
Performing new or different exercises that your body is not accustomed to
Increasing the amount of exercise or physical activity that you’re doing
They can be consuming less of something, doing an activity too much or irregularly, a state where you are carrying a baby and others.
Poor blood circulation
Those are the most common causes of leg cramps. It’s important to note that dehydration is the most common cause of muscle cramps.
Also, something we have noticed at our studio during training sessions with clients is that muscle cramps can be caused by someone having muscle imbalances that case the wrong muscle to contract at the wrong times.
This will cause muscle cramps during the workout more than afterwards though.
If you’re suffering from muscle cramps, the most important thing is to find a home treatment to relieve your symptoms.
I’m going to share several leg cramp remedies. You’ll need to play around to see which one works best for you.
The most important thing is to stay hydrated.
Make sure you're drinking enough water throughout your day and while you’re working out or performing physical activity. This is especially important when performing exercise or activities in warmer climates.
If you’re doing higher intensity exercise and sweating a lot, putting a small pinch of sea salt into your water can be helpful in replenishing the salt you’re losing during the workout.
Avoid increasing how much you’re working out too quickly.
This is a common misconception. People often think they’re increasing their workouts slowly.
However, they aren’t looking at changes in workouts in terms of percentages.
For example, if they were running 10 minutes, in their next workout, they'll run 20 minutes.
They feel it’s only and increase of 10 minutes, so it’s not a big deal.
If you look at the percentage, that's a 100% increase.
A rule of thumb is to increase how much you're exercising by 10% or less.
Making sure you’re warming up and cooling down when you’re exercising.
This will decrease your chances of getting muscle cramps.
Here is an example of a warm up you can perform before your workouts.
If you want to decrease your chances of getting muscle cramps or specifically leg cramps make sure you are eating a diet high in magnesium and potassium.
Here are two videos I did talking about which foods are high in magnesium and potassium.
Hopefully, at this point you have a clear picture of the most common causes of muscle cramps and have some leg cramp remedies.
Again, I want to stress this, look towards hydration first when dealing with muscle or leg cramps.
Finally, if the pain isn’t going away, or if you have muscle cramps along with muscle weakness or experiencing swelling or redness or even change in the skin then it is best to seek medical attention before it gets serious.
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In today's article I’ll be covering why vitamin B12 is important, common Signs of vitamin B12 deficiencies, symptoms of B12 overdose, vitamin B12 which foods to eat to avoid deficiencies, and if you follow vegetarian or vegan diet, things to keep in mind with B12.
If you prefer watching a video instead of reading you can scroll down to the bottom of this article for the video version.
First, vitamin B12 plays a lot of different important roles in the body, some of the most important include functions around red blood cells, nervous system and DNA synthesis.
Also, vitamin B12 helps helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.
Obviously, these things are very important so you want to make sure you're getting enough B12 through your diet.
Symptoms of B12 deficiency can include certain neurological symptoms, megaloblastic anemia and other physical symptoms. Here are a few examples.
Nerve problems such as muscle weakness, numbness, tingling
As well, it is important to note that people who suffer from celiac disease have an increased risk of being vitamin B12 deficient due to issues with absorption in the digestive tract.
Next, I’ll look at symptoms vitamin B12 toxicity (too much vitamin B12).
Simply put, it’s almost impossible to get any negative symptoms from too much B12. Vitamin B12 is a water soluble vitamins which means it’s incredibly hard to get too much. Any excess B12 simply passes through you in your urine.
Clearly, it’s important to get enough B12 in your diet, but which foods are high in vitamin B12?
Vitamin B12 Food List
Foods that have been fortified with vitamin B12.
If you're eating a largely plant based diet, whether that be vegetarian or vegan, B12 deficiency is incredibly common from the foods list you'll notice almost all of those are animal products.
If you are following a plant based diet you need to make sure you get enough vitamin B12 which foods should you be eating?
I’d suggest if you are following a vegan, vegetarian or mostly plant based diet to try and consume at least 2-3 servings of foods that have been fortified with B12 and or potentially supplementing with vitamin B12 to make sure you're getting enough as recommended by the Vegan Society.
Vitamin B12 is one of the vitamin you are most likely to be deficient in.
Make sure you know which foods are high in vitamin B12 and make sure you are getting enough of these vitamin B12 foods into your regular diet.
In today's article I'm going to look at how much grams of protein per day you should get. As well as looking at common signs you're not getting enough protein, how activity levels impact protein, and the way we personally coach clients to make sure they get adequate protein into their diet that doesn't require you having to measure out exact portions.
If you would prefer a video instead of reading you can view a video on this topic at the bottom of the article.
A lot of different factors are going to be involved in how much grams of protein per day is required in your diet.
How active you are is one of the biggest factors that impact protein requirements.
If someone's sedentary, they're going to need about 0.36 grams of protein per pound of body weight.
For someone who's more active, you're going to want between 0.5 and 0.65 grams of protein per pound of body weight.
So all you have to do to figure out how many grams of protein you'd want in a day is to simply multiply your body weight by those numbers.
Later in this article I'm going to explain our approach we take with clients to make sure that they're getting adequate protein into their diet, it's much simpler than having to do math and calculations.
A lot of people aren't getting enough protein.
Some of the things protein helps with keeping up your metabolism, keeping you feeling satisfied, and building lean muscle.
So you need to get enough protein to make sure you're looking and feeling your best.
I've read different studies that indicate if someone's getting between 25 to 30% of their total daily calories from protein, this helps to keep their metabolism out of to prevent people from becoming overweight and this also has been shown to help people reduce their appetite which helps with losing weight.
For example, one study looked at women who increase their protein intake to 30% of their calories.
They ended up eating 441 fewer calories per day and lost 11 pounds throughout the 12 week study. They simply just focused on adding protein to their diet (1).
By adding the protein to their diet and helped to keep them satisfied so they were naturally eating less food.
This is a big thing we focus with our clients around is trying to build meals around lean protein.
So now I'm going to go through some common signs that you're getting too little protein daily.
It's important to note that you could be getting these symptoms for any number of different reasons.
However, if you're getting multiple symptoms from this list you might want to look into if getting too little protein is a factor or not.
Brittle nails or deep ridges in your fingernails
Weakness and fatigue
Slow healing of injuries
Frequently getting sick or staying sick for prolonged periods of time
Finally, how do we coach clients to make sure they get enough protein?
We recommend against consistently counting how many grams of protein are needed per day.
Most people find measuring everything they’re eating incredibly tedious.
Instead we opt for a simpler method of making sure you get enough grams of protein per day without having to measuring everything out.
What we recommend clients do is get a portion sizes of lean protein based on the size of the palm of their hand.
For females we recommend getting 4-6 servings of lean protein per day. For males we recommend they get about twice as much.
You're going to have to obviously make individual adjustments based on your body, your activity levels, but this is a great starting point for the vast majority of people.
Getting enough grams of protein per day is very important for your health and well being. But, we recommend you keep it incredibly simple to make sure you’re getting enough lean protein every day.
Finally, it’s important to note the importance of trying to get protein from whole food sources as much as possible.
Yes, rice is conserved to be a grain. (https://www.choosemyplate.gov/grains)
No, rice does not have gluten. It is gluten free. (https://www.healthline.com/nutrition/9-gluten-free-grains). Another common question that is related “is rice wheat?” No, rice is not wheat.No, rice does not have gluten. It is gluten free. (https://www.healthline.com/nutrition/9-gluten-free-grains). Another common question that is related “is rice wheat?” No, rice is not wheat.
In 1 cup of cooked white rice there are 45g of carbs.
Yes rice does have protein. However, rice is not very dense with protein. It has only 4.3g of protein in 1 cup of cooked white rice.
Yes, like almost all whole foods rice can go bad. Uncooked rice will last for a long period of time. Some potential signs that rice has gone bad is if the rice becomes oily or gives off a rancid odour.
The most commonly referenced serving size of rice is ½ cup. (https://www.heart.org/en/health-topics/caregiver-support/what-is-a-serving) However we recommend 1 scooped out handful for females and 2 scooped out handfuls for males as a starting point.
Basmati rice boiled has a GI 59 which is medium
White rice boiled has a GI 73
Brown rice boiled has a GI 68
Although all rice technically has fiber how much varies greatly depending on the type of rice. For example, 1 cup of cooked brown rice has 3.5g of fiber. 1 cup of cooked wild rice has 3.0g of fiber. Alternatively, 1 cup of cooked white rice has only 0.6g of fiber.
Technically over eating on any food can cause someone to gain weight. Generally speaking the less processed a food is the easier it is to keep you satisfied on less calories, which means it is less likely to make someone gain weight. White rice is much easier to over eat compared to less processed versions of rice such as brown or wild rice.
There are 35g of carbs in 1 cup of cooked wild rice.
There are 45g of carbs in 1 cup of cooked brown rice.
We try to have people move away from simply looking at foods in terms of being good foods or bad foods. It really depends. What type of rice are you having? White rice is less nutritious than brown or wild rice.
If you are looking at sources of rice that are less processed such as brown rice I would say there are a lot of pros. It has a fairly high fiber content, it has a fairly high volume per calorie which will help to keep you satisfied. In addition to the source of rice also be very conscious of serving sizes.