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Thomas Squire
Showing posts with label OUGD406. Show all posts
Showing posts with label OUGD406. Show all posts
It's Your Choice: Seeds, Nuts & Dried Fruit
Seeds
Pumpkin Seeds
Bananas
Bananas are one of the world's finest foods for supplying fuel energy. They supply a unique blend of vitamins, minerals, and carbohydrates that foster a quick and efficient conversion to useable fuel. Whether you need quick energy release or long lasting energy, bananas supply the fuel for the occasion.
Our bodies convert all food matter into simple carbohydrates (sugars) for use as fuel. This process can require considerable energy, and will often leave you tired, especially after a large meal. The carbohydrates in ripe bananas are already in their simplest form, and can be digested easily with a minimum of energy loss.
The sugars in bananas are called glucose and fructose. Glucose is the most easily digestible sugar. It gets into your bloodstream rapidly and can be utilized for a quick release of energy. The fructose is absorbed more slowly, and thus it provides a more lasting fuel release. Neither glucose nor fructose cause the adrenaline surge linked to consumption of sucrose (table sugar) that gives children the "run around like crazy" and then leaves them exhausted.
Pineapple
Pineapple is also known for its high level of manganese. The Manganese mineral is an essential element for energy production, while protecting your cells from free radicals. It helps your body use key nutrients including thiamine and biotin, keeps your bones healthy and helps synthesise fatty foods.
Pineapple is also a rich source in Vitamin A and Beta-Carotene, which helps your immune system, eyesight and protects from free radicals; Vitamins B1 and B6 which are good for energy production and the breakdown of sugars and starches in your digestive system; copper, which helps red blood cell synthesis; and potassium, which assists in controlling the heart rate and blood pressure.
Nuts
Almonds
Pumpkin Seeds
A 2.5 oz packet of this delicious, crunchy snack will provide you with over 400 mg of magnesium. According to studies, this amount can decrease fatigue by up to 89%! The reason behind the miracle: magnesium helps convert food into energy. Pumpkin seeds are also full of iron which nourishes your cells with oxygen. For a yummy, nutritious snack, mix pumpkin seeds with raisins, nuts, or trail mix.
Sunflower seeds
Your body has the ability to obtain energy from fats, carbohydrates and proteins. Of these sources, your body prefers to fuel its activities with the dietary carbohydrates sugar and starch. Fat, however, is a very concentrated form of energy your body readily uses, especially in times of prolonged physical activity or when you deplete your carbohydrate stores. Proteins may also serve as a fuel source if necessary. You are able to extract 4 calories per gram of carbohydrate, 4 per gram of protein and 9 per gram of fat; therefore, fat provides more than twice the caloric energy of carbohydrates or protein. The most abundant macronutrient in sunflower seeds is fat, making this a very high-energy food.
Sesame seeds
Sunflower seeds
Your body has the ability to obtain energy from fats, carbohydrates and proteins. Of these sources, your body prefers to fuel its activities with the dietary carbohydrates sugar and starch. Fat, however, is a very concentrated form of energy your body readily uses, especially in times of prolonged physical activity or when you deplete your carbohydrate stores. Proteins may also serve as a fuel source if necessary. You are able to extract 4 calories per gram of carbohydrate, 4 per gram of protein and 9 per gram of fat; therefore, fat provides more than twice the caloric energy of carbohydrates or protein. The most abundant macronutrient in sunflower seeds is fat, making this a very high-energy food.
Sesame seeds
In Hindu mythology the god Yama blessed the sesame seed and these tiny seeds are regarded throughout the East as symbols of immortality.
Benefits Sesame seeds are packed with protein, iron, zinc, magnesium, calcium and phytic acid while being low in carbohydrates. They also contain sesamin and sesamolin, substances that may help lower cholesterol levels, and are a well-known source of vitamin E plus omega-6 and monounsaturated fats. These can help to prevent furring of the arteries as well as boost the elasticity of the skin. As an added bonus, sesame seeds are thought to aid digestion, to stimulate blood circulation and help the nervous system.
Linseeds (Flaxseeds)
Originating in Mesopotamia, the flax plant has been known since the Stone Age and the health benefits of flaxseeds, more often known as linseeds, were widely praised in ancient Greece and Rome.
Benefits They are an excellent source of omega-3 and omega-6 essential fatty acids, which are needed for most bodily functions, as well as dietary fibre and manganese. They are also rich in folate and vitamin B6 and the minerals magnesium, phosphorus and copper.
In addition linseeds contain lignans, a type of phytoestrogen, which it is believed may help relieve menopausal symptoms such as hot flushes. Because they are high in soluble fibre, linseeds are also sometimes used to relieve constipation.
Watermelon Seeds
Benefits Sesame seeds are packed with protein, iron, zinc, magnesium, calcium and phytic acid while being low in carbohydrates. They also contain sesamin and sesamolin, substances that may help lower cholesterol levels, and are a well-known source of vitamin E plus omega-6 and monounsaturated fats. These can help to prevent furring of the arteries as well as boost the elasticity of the skin. As an added bonus, sesame seeds are thought to aid digestion, to stimulate blood circulation and help the nervous system.
Linseeds (Flaxseeds)
Originating in Mesopotamia, the flax plant has been known since the Stone Age and the health benefits of flaxseeds, more often known as linseeds, were widely praised in ancient Greece and Rome.
Benefits They are an excellent source of omega-3 and omega-6 essential fatty acids, which are needed for most bodily functions, as well as dietary fibre and manganese. They are also rich in folate and vitamin B6 and the minerals magnesium, phosphorus and copper.
In addition linseeds contain lignans, a type of phytoestrogen, which it is believed may help relieve menopausal symptoms such as hot flushes. Because they are high in soluble fibre, linseeds are also sometimes used to relieve constipation.
Watermelon Seeds
The seeds are very high in protein, with 1 cup of dried seeds containing 30.6g, which is 61 percent of the daily recommended value. The protein in watermelon seeds consists of several amino acids, one of which is arginine. Watermelon seeds are also loaded with several of the B vitamins. The American Cancer Society reports that B vitamins are necessary for converting food into energy and other important bodily functions. The most prevalent B vitamin in watermelon seeds is niacin, with 1 cup of dried watermelon seeds containing 3.8mg, which is 19 percent of the daily value. Other B vitamins in watermelon seeds include folate, thiamin, riboflavin, vitamin B6 and pantothenic acid. The most surprising thing about watermelon seeds is the amount of fat they contain. In 1 cup of dried seeds, there are 51g of fat, with 11 of those being saturated fat. The other fats are monounsaturated fats, polyunsaturated fats, and omega-6 fatty acids. The American Heart Association reports that mono and polyunsaturated fats reduce blood cholesterol, and omega-6 fatty acids can help reduce high blood pressure. Magnesium is the most abundant mineral, weighing in with 556mg, or 139 percent of the recommended daily value, in 1 cup of dried seeds.
Fruits
Berries
Berries are bursting with nutrients and antioxidants. Sweet and delicious, this energy food has a high-water content, which means it will keep you hydrated and thus, energised.
Fruits
Berries
Berries are bursting with nutrients and antioxidants. Sweet and delicious, this energy food has a high-water content, which means it will keep you hydrated and thus, energised.
Bananas
Bananas are one of the world's finest foods for supplying fuel energy. They supply a unique blend of vitamins, minerals, and carbohydrates that foster a quick and efficient conversion to useable fuel. Whether you need quick energy release or long lasting energy, bananas supply the fuel for the occasion.
Our bodies convert all food matter into simple carbohydrates (sugars) for use as fuel. This process can require considerable energy, and will often leave you tired, especially after a large meal. The carbohydrates in ripe bananas are already in their simplest form, and can be digested easily with a minimum of energy loss.
The sugars in bananas are called glucose and fructose. Glucose is the most easily digestible sugar. It gets into your bloodstream rapidly and can be utilized for a quick release of energy. The fructose is absorbed more slowly, and thus it provides a more lasting fuel release. Neither glucose nor fructose cause the adrenaline surge linked to consumption of sucrose (table sugar) that gives children the "run around like crazy" and then leaves them exhausted.
Pineapple
Pineapple is also known for its high level of manganese. The Manganese mineral is an essential element for energy production, while protecting your cells from free radicals. It helps your body use key nutrients including thiamine and biotin, keeps your bones healthy and helps synthesise fatty foods.
Pineapple is also a rich source in Vitamin A and Beta-Carotene, which helps your immune system, eyesight and protects from free radicals; Vitamins B1 and B6 which are good for energy production and the breakdown of sugars and starches in your digestive system; copper, which helps red blood cell synthesis; and potassium, which assists in controlling the heart rate and blood pressure.
Almonds
Considered a superfood by some, almonds have lots of nutritional value. A serving contains as much protein as many meats. Almonds also provide potassium and iron, which are essential in maintaining energy levels.
Walnuts
Pecans
Cashews
Walnuts
One serving of walnuts provides as much as 90% of the recommended daily value of Omega 3 fatty acids. They are also high in L-arginine, an amino acid that can be converted into glucose and glycogen.
Pecans
Pecans contain lots of protein and unsaturated fats. They are also a source of at least nineteen vitamins and minerals.
Cashews
Cashews are lower in fat than most other nuts, but they are packed with amino acids and minerals. They are a good source of copper, which is essential to energy production.
It's Your Choice: High Energy & Motivational Foods
Top 10 High Energy Foods
No.1 Cold-water fatty fish
Cold-water fatty fish include wild salmon, mackerel and herring. These fish are an excellent source of omega-3s, which provide a number of health benefits including decreased risk of heart disease and various cancers, decreased inflammation, and decreased body fat. They’re also rich in complete protein, energy-boosting B-vitamins, magnesium, potassium, and are one of the few food sources of vitamin D.No.1 Cold-water fatty fish
No.2 Omega-3 Eggs
Omega-3 eggs are full of healthy fats, energy-boosting B-vitamins and some vitamin D. They also provide a rich supply of brain-boosting choline, the precursor for the neurotransmitter acetylcholine, and are considered the ”perfect” protein because of their amino acid profile and high biological value. They are one of nature’s most nutrient-dense foods.
No.3 Tree nuts
Tree nuts such as almonds, walnuts, pecans, and cashews are loaded with healthy fats (monounsaturates like in olive oil, as well as some omega 3s), fibre, protein, vitamins, minerals, and antioxidants. You can also consume these as nut butters, which are delicious and offer lots of variety as they can be spread over other fruits/vegetables or included in a smoothie for a perfect energy-boosting snack.
No.4 Seeds
Seeds from sources like flax, chia and hemp provide a great supply of fibre, healthy fats (including omega-3s), vitamins, minerals, and antioxidants. Chia is an especially great choice, since it has a large amount of soluble fibre, which creates a viscous gel in your gastrointestinal tract.
This keeps you full/satisfied for a long time and provides an energy time-release effect, stabilising your blood sugar and keeping your energy levels even during intense training.
No.5 Old-fashioned oats
Old-fashioned oats are a quality source of complex carbohydrates, high in fibre, low on the glycemic index, and are also high in energy-boosting B-vitamins. This is not your instant oatmeal; old-fashioned oats are a more natural, unprocessed form of oat. Because they aren’t broken down to the extent that instant oats are, it takes longer for these oats to be processed within your body, providing a slower release of energy.
No.6 Quinoa
Quinoa, although technically a seed, is a super-grain that everyone should have as part of their diet. It is a complete protein, which is very rare for a plant food. It is also a high-quality complex carbohydrate high in fibre and iron, as well as calcium (necessary for proper muscle contraction), potassium and magnesium (necessary for proper hydration).
No.7 Fruits
Fruits (especially apricots, bananas, cantaloupe, and kiwi) are high in potassium (an electrolyte that maintains normal nerve and muscle function), fructose for liver glycogen, ready-to-use sugars, fibre, and tons of vitamins, minerals and antioxidants.
If you’re looking for a healthy, natural energy boost, consuming fruits throughout the day and within about an hour before you train will give you just that. You can also blend a banana, frozen berries, some nuts/seeds (from above), and Greek yogurt together for a great post-workout drink.
No.8 Water
Water is the most overlooked “performance enhancing” supplement out there. As many as 75% of Americans are chronically dehydrated. Dehydration can limit your physical and mental capacity. Because water is paramount in cooling your body during times of increased heat/stress, as you attempt to ramp up your exercise intensity dehydration will cause limitations in thermal regulation, circulation and, ultimately, force production.
The common recommendation is that the average, inactive person (not you) should consume at least six to eight ounces of water per day. In reality, you should probably be taking in about double that (on top of the water you take in from other foods). Start carrying a 500ml water bottle around with you during the day. Aim to refill it every three to four hours. You’ll be amazed at how much energy you get just from staying adequately hydrated. If you notice you’re making more frequent trips to the bathroom, don’t worry; as your body adapts to getting a constant supply of fluid, your loo frequency will return to more socially acceptable rates.
No.9 Tea
When proper nutrition and hydration fails you (or when you fail it), sometimes a quick caffeine boost can help get you through a training session. Different teas such as white, green, oolong, and black can give you a small amount of caffeine, but they also contain the calming amino acid theanine, which has been shown to prevent the anxiety that large caffeine consumption can cause.
This will ultimately help you create better attention and focus. The amount of caffeine per serving depends on the type of tea: white gives about 20 milligrams; green gives about 30 milligrams; oolong gives about 40 milligrams; and black gives about 50 milligrams.
No.10 Coffee
Of all natural food sources, coffee has the largest caffeine content. Caffeine has been shown to improve performance and decrease your perception of effort, allowing you to work harder longer. Coffee also contains large amounts of antioxidants, and may supply up to 70% of the total daily antioxidant intake of the average person.
If you use coffee to give you a quick energy boost, be conscious of the time of day. Drinking coffee within eight hours of when you go to bed can cause some men to have trouble falling asleep and/or staying asleep. If you wake up in the middle of the night with your heart racing, you may have to find a less intense alternative, such as tea.
Stamp It: Alternative Travel
Looking for different ways to travel and lower your carbon footprint? Follow our top tips on how to get from A-to-B the green way.
Did you know that personal car travel produces 13 per cent of the UK's total greenhouse gas emissions and contributes to local air pollution and congestion? Last year, there were more than 31 million cars on British roads and with car running costs being more than £2,500 a year, there’s never been a better time to ditch the car and find alternative methods of transportation.
Check out our top tips for car-free travel – they might seem obvious, but they’re the best!
Walk
Did you know walking a one-mile trip could save you more than £160 a year in fuel? Walking is free, uses no energy (except your own), produces no pollution and is a great way to get fit and keep you healthy.
Get started
Find your route – we love Walkit.com’s urban walking route planner, which maps out your route, shows you how long it will take and how much CO2 you’ll save.
Also, invest in a good pair of shoes – comfort will keep you walking for longer rather than a brand name!
Cycle
Cycling is up there with walking, and probably a bit quicker too! In the UK, nearly a quarter of all car trips are less than two miles. Simply swapping the car for your bike could save you more than £600 each year in fuel and reduce your carbon footprint too.
Get started
Map your route – when we’re in London, we use the journey planner on the TfL website. For routes throughout the UK, try the National Cycle Network.
Look out for cycle schemes too. London's Barclays Cycle Hire has lots of bikes and docking stations all over the city and special cycle highways. It's the perfect way to get from A to B cheaply and greenly.
Although not compulsory, it’s worth investing in a cycle helmet. Also, a puncture repair kit, bike lockand high-vis jacket wouldn’t go amiss too.
Boat
Using one of the UK’s fantastic river services is a great way to escape congestion, save money and lower your carbon footprint. In London, the River Bus service runs every 15 minutes and takes you past some of the most iconic sites in the capital!
Other cities with river services include: Clyde, Bristol and Liverpool.
Public transport: train and bus
Using public transport instead of your car typically reduces journey-related emissions by half. It’s not nearly as clean a mode of transport as walking or cycling, but the one thing you can guarantee is that public transport will run anyway and produce emissions. If everyone travelling by bus owned a car, but chose to take the bus instead, there could be up to 70 cars less on the road – and that’s just for one bus journey.
Get started
For train journeys, try National Rail, where you can search for journeys and fares.To find local bus services, try transportdirect.info.
Electric cars
If you must use a car to travel, why not drive a zero-carbon electric car? There are already 8,000 registered electric cars in the UK and with initiatives to introduce more charge points across the capital and the UK, you'll never have to worry about charging.
You can find charge points at three of our London stores: Kensington, Bromley-by-Bow and Kennington - offering customers the opportunity to charge their electric car for free.
Did you know that personal car travel produces 13 per cent of the UK's total greenhouse gas emissions and contributes to local air pollution and congestion? Last year, there were more than 31 million cars on British roads and with car running costs being more than £2,500 a year, there’s never been a better time to ditch the car and find alternative methods of transportation.
Check out our top tips for car-free travel – they might seem obvious, but they’re the best!
Walk
Did you know walking a one-mile trip could save you more than £160 a year in fuel? Walking is free, uses no energy (except your own), produces no pollution and is a great way to get fit and keep you healthy.
Get started
Find your route – we love Walkit.com’s urban walking route planner, which maps out your route, shows you how long it will take and how much CO2 you’ll save.
Also, invest in a good pair of shoes – comfort will keep you walking for longer rather than a brand name!
Cycle
Cycling is up there with walking, and probably a bit quicker too! In the UK, nearly a quarter of all car trips are less than two miles. Simply swapping the car for your bike could save you more than £600 each year in fuel and reduce your carbon footprint too.
Get started
Map your route – when we’re in London, we use the journey planner on the TfL website. For routes throughout the UK, try the National Cycle Network.
Look out for cycle schemes too. London's Barclays Cycle Hire has lots of bikes and docking stations all over the city and special cycle highways. It's the perfect way to get from A to B cheaply and greenly.
Although not compulsory, it’s worth investing in a cycle helmet. Also, a puncture repair kit, bike lockand high-vis jacket wouldn’t go amiss too.
Boat
Using one of the UK’s fantastic river services is a great way to escape congestion, save money and lower your carbon footprint. In London, the River Bus service runs every 15 minutes and takes you past some of the most iconic sites in the capital!
Other cities with river services include: Clyde, Bristol and Liverpool.
Public transport: train and bus
Using public transport instead of your car typically reduces journey-related emissions by half. It’s not nearly as clean a mode of transport as walking or cycling, but the one thing you can guarantee is that public transport will run anyway and produce emissions. If everyone travelling by bus owned a car, but chose to take the bus instead, there could be up to 70 cars less on the road – and that’s just for one bus journey.
Get started
For train journeys, try National Rail, where you can search for journeys and fares.To find local bus services, try transportdirect.info.
Electric cars
If you must use a car to travel, why not drive a zero-carbon electric car? There are already 8,000 registered electric cars in the UK and with initiatives to introduce more charge points across the capital and the UK, you'll never have to worry about charging.
You can find charge points at three of our London stores: Kensington, Bromley-by-Bow and Kennington - offering customers the opportunity to charge their electric car for free.
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