HealthyDietPrograms

One of the most heart-healthy fatty acids, Omega-3s are commonly found in fish, flax seed and walnuts. Nutritionists recommend that individuals consume at least a gram of Omegas each day to help lower cardiovascular health risks. The American Heart Association conducted a study that showed moderate consumption of Omega-3 can lead to an improvement in triglyceride levels, as well as a reduction in blood pressure in many patients.

The fats are a long-chain form of unsaturated fats, which have been shown to help reduce cardiac health risks, as well as reducing the risks of blood clots in the heart. Many studies have suggested that there are a wide range of risks outside of heart health, including improvements in mood, behavior and, even, memory.

To get the recommended daily allotment of Omega fatty acids, you can either make sure to consume products directly, including walnuts and salmon on a regular basis or take supplements. Most commonly, fish oil supplements are a good source, although they are not as effective as direct consumption. Additionally, you can add milled flax seed (un-milled flax seed, while rich in fiber, is not easily soluble in the blood stream) to drinks or breakfasts cereals to provide a full serving (milled flax contains up to 2.5 grams per serving.)

Not only should individuals who are at risk for heart disease take Omegas, but so should those who are potentially at risk or involved in strenuous activity (such as competitive sports.) Depending on your level of physical fitness, as well as your overall body composition, there are various levels of Omega intake which are individual for your situation. Always consult with a nutrition professional or medical doctor in order to determine the proper intake for your situation. Most likely, you’ll want to consume a variety of Omega sources in order to provide complete nutrition at home, on the road and during periods of physical training.

A core part of the recommended USDA Food Pyramid, Whole Grains provide fiber in terms of bran, as well as vitamins, energy and antioxidants from the kernel. The external bran layer provides additional fiber relative to white (refined) grains, such as traditional bread and pasta. While there are various types of whole grains, the most common sources include brown rice, whole wheat flour and oatmeal. We provide an overview of the health benefits of each:

Oatmeal
Traditionally considered a hot breakfast cereal, oatmeal is actually an entire class of rolled oatmeals which is used in a variety of products, ranging from baked goods to its use as a thickening agent in certain recipes. One of the greatest benefits of the grain, is its soluble fiber, which helps to lower cholesterol and stabilize blood sugar levels. As a result, many leading experts recommend the individuals incorporate oatmeal as part of their daily diet.

Brown Rice
As a product of its unmilled natural, brown rice retains a higher level of fiber and nutrients than traditional, while rice. A common dish in many parts of Asia and the West, Brown Rice retains B vitamins and fiber that are generally removed in the processing of white rice; nutrition experts have identified a number of benefits in the brown rice oil contained within the bran (outer layer). As a result, brown rice retains a number of mineral benefits, as well as providing a rich source of gluten-free grains to dieters.

Whole Wheat Flour
Rich in fiber, protein and nutrients relative to processed, white flour, whole wheat retains all parts of the grain, including the bran, endosperm and germ. Many food makers release “enriched” white flour, which adds the nutrients back into the product, although it still lacks the fiber and protein of whole wheat.

Today, many working professionals are too busy to sit down for a meaningful breakfast or snack during a hectic business day. As a result, many people skip out on important nutrients and energy that leaves them lacking when starting a workout to wind down a hard day. Fortunately, there are a number of all-natural nutrition bars on the market which can facilitate the process of getting all of the nutrients you need on the go:

Lara Bars
Designed for the perfect mix of nutrition, taste and tolerance, Lara Bars come in a dozen flavors, all of which are all-natural, without gluten, dairy or added sugars. The Bars are made with a variety of ingredients, including nuts, dates and pure fruit, making them rich in vitamins, fiber and minerals, while also providing natural energy to help you get through the day. With flavors ranging from cashew cookie to apple pie, you can certainly find a Lara Bar that fits your personal tastes.

Raw Revolution
Similar to Lara Bars in that the bars contain no gluten, dairy, soy or preservatives, Raw Revolution bars contain a wealth of natural energy-boosting ingredients, including nuts, cocoa, flax and amaranth. As a result, the bars are a good source of protein and fiber, along with providing an important source of vitamins. Sweetened with natural by-products, including Nectar, the Bars are an ideal choice for those watching their sugar intake, while also looking to keep their energy level up throughout the day. Designed by nutrition expert Alice Bendetto, Raw Revolution is a good choice for natural energy during the day.

Clif Bars
Providing a high level of natural energy without corn syrup or trans fats, Clif bars are entirely natural and contain a majority of organic ingredients. With their natural ingredients, the relatively high level of fiber moderates the glycemic level, giving you the energy throughout the day, without a spike in blood sugar. In a variety of flavors, the oatmeal, peanut butter and chocolate flavors all contain 23 complete vitamins and minerals, and are made according to sustainable principles. Clif started as a home-made product, and has grown to become a mainstream product over the last two decades.