The olive and the tree on which it grows have been revered since ancient times. Archaeological digs have unearthed evidence that olive trees existed on the island of Crete in 3500 B.C. The Semitic peoples were cultivating the tree’s fruit by 3000 B.C. They particularly liked to use the oil of the olive to anoint the body during religious ceremonies, and to light their lamps. An ancient Hebrew law prohibiting the destruction of any olive tree is still obeyed.

By the time of the Roman Empire, olives were a mainstay of the agricultural economy. The Romans also used the oil to grease the axles of wagons and chariots. The Greeks traded it for wheat; the elaborately decorated clay pots that they used to transport the oil became part of the civilization’s burgeoning art industry.

The olive tree is mentioned frequently in the Koran and in the Bible. Noah receives the message that land is near when a dove arrives at the ark with an olive branch in its mouth. Greek mythology associates the goddess Athena with the olive tree and credits Acropos, the founder of Athens, with teaching the Greeks to extract oil from the tree’s fruit.

A member of the evergreen family, the olive tree features a gnarled trunk and leaves with a silvery underside. Its strong root system is perfect for penetrating sand, limestone, or heavy, poorly aerated soil. The trees thrive best in regions with rainy winters and hot, dry summers. Although it may take up to eight years before a tree produces its first harvest, a single tree can live for centuries.

Early oil producers pressed the olives by crushing them between huge cone-shaped stones as they turned slowly on a base of granite. Today, most factories employ hydraulic presses, exerting hundreds of tons of pressure, to separate the oil from the olive paste. Spain and Italy are the primary commercial producers of olives and olive oil. Greece is close behind them. However, California, Australia, and South Africa are emerging as leaders in the industry. Some wineries are planting olives to offset poor wine harvests. Ironically, olive trees were planted in California by missionaries in the 1800s, which by the turn of the century were producing an excellent grade of olive oil. However, the market demand was weak so the trees were uprooted and grape vines were planted in their place.

In the late twentieth century, emphasis on good nutrition and a fascination with the so-called Mediterranean diet has resulted in a resurgence in the olive oil trade. Olive oil is touted as a monounsaturate that is healthier for human consumption than corn and vegetable oils. The oil is also promoted as a dandruff reliever and, when mixed with beeswax, a homemade lip balm. In the late 1990s, the United States and Canada consumed olive oil at a yearly rate of 147,600 tons (150,000 metric tons). The demand often exceeds the supply, and during the 1990s prices rose significantly.

Raw Materials

The primary ingredient of olive oil is the oil that is expressed from ripe olives. In the late spring, small flowers appear on the olive trees. Wind pollination results in the blossoming of the olives, which reach their peak oil content approximately six months later. Thus, the olives are harvested from November to March, after they have progressed in color from green to reddish violet to black. It is often necessary to harvest olives from the same trees several times in order to gather olives at the same stage of maturation.

Since ancient times, workers have knocked the fruit from the trees with long-handled poles. The process has not changed significantly over the centuries. Modern poles resemble rakes. Originally, nets were spread under the tree to catch the falling olives. Many producers are now using plastic covers to cushion the fall and to allow for cleaner, faster gathering.

One quart (0.95 L) of extra virgin olive oil, the highest level of quality, requires 2,000 olives. The only added ingredient in extra virgin olive oil is the warm water used to flush away the bittemess of the olives, caused by the presence of oleuropein. Extra virgin olive oil contains not more than 1% oleic acid. Pure olive oil, that which results from the second pressing, is often mixed with extra virgin olive oil. The commercial, or non-edible, grades are put through a refining process that may leave traces of soda solutions and bleaching carbons.

The post How Olive Oil Is Made appeared first on The Fine Food Magazine .

A geopark is defined as a well determined geographical area that presents geological features of special relevance, rarity or beauty, with a sustainable development strategy for the local communities that are comprised in it. The Villuercas has a centuries old olive tradition. In the little town of Bohonal de Ibor, the Santos family carefully cultivates the nine thousand olive trees on their farm. The farm is named El Tilo (The Linden) by an ancient specimen of this tree species that has witnessed their tireless dedication to farming and the practice of sustainable agriculture. Abundant in junipers, holm oaks and cork oaks and inhabited by deer, wild boar and Iberian lynx, this extraordinary natural environment is ideal for the thriving of olive trees of the cornicabra variety, native to the area and perfectly adapted to the mountain climate and the orography of the terrain. The cornicabra olive cultivar is the most traditional and representative of central Spain. However is still very little known internationally.

Cornicabra olive oils are very fruity and aromatic. Furthermore, they are very rich in oleic acid, natural antioxidants and other minor components of high biological value. They are, therefore, extremely healthy and highly resistant to oxidation, which translates into a long shelf life.

Aceites El Tilo firm was founded three years ago to market, under the brand of the same name, early harvest EVOOs obtained exclusively from the olives of the family farm.

El Tilo cornicabra olive oil is characterized by their fragrant olive fruitiness of medium-high intensity, with green and ripe aromas reminiscent of olive leaf, almond and apple. On the palate they are slightly sweet at the start, followed by agreeable well balanced notes of bitterness and pungency of medium intensity, and a long nutty aftertaste.

Due to its robust sensory profile, El Tilo is ideal to accompany foods with a defined or intense flavor, such as red meat, veal or rabbit, cured cheeses and some fish with a marked flavor such as cod.

It is also ideal as a dressing for green salads of bitter leaves, for the preparation of tomato sauces, marinades, pasta dishes or toasts with oil. It is also perfect for sprinkling on cooked or grilled vegetables such as eggplant, broccoli or green asparagus, and to finish, vegetables dishes and many other stews.

El Tilo olive oil has obtained its first international award at the eighteenth edition of the “Concours International Des Huiles Du Monde” held in Paris last May organized by the AVPA (The Agency for the Valorization of Agricultural Products).

The post El Tilo – The Villuercas Geopark EVOO appeared first on The Fine Food Magazine .

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What are the health benefits of watermelon?

1. Watermelon is high in cancer-fighting lycopene: Watermelon can credit its gorgeous pink-red hue to the antioxidant lycopene. “Lycopene is an antioxidant and anti-cancer nutrient that can be consume raw and is bioavailable (useable by the body),” says Isabel Smith, MS, RD, CDN, the founder of Isabel Smith Nutrition. Of course, watermelon alone won’t safeguard your health, but the nutrient can play a helpful role as part of an overall healthy diet.

2. Watermelon is also high in vitamin C: Don’t count oranges and strawberries as the only fruits in your vitamin C arsenal. Watermelon is a good source of the vitamin, says Smith—per the USDA, one watermelon wedge has about 23 mg of vitamin C, which is about 30 percent of your recommended daily intake. Smith says vitamin C plays a key role in helping your body form collagen, the protein that keeps skin healthy and eyesight sharp.

3. It’s a great pre-workout snack: “I like it because it’s a source of hydration and it’s lower in fiber, so it won’t make your tummy ache before exercise,” says Smith. Plus, it is a decent source of potassium (crucial for muscle function); just one watermelon wedge has 320 mg of potassium, about 12 percent of your daily requirements. The fruit also packs an amino acid called L-citrulline – some research suggests that, overtime, regular consumption may boost levels of nitric oxide in the blood to improve exercise performance.

4. Watermelon helps with post-workout recovery, too: Carbs are getting a lot of hate these days, but after a workout, your muscles need to replenish their glycogen stores as part of proper recovery. “Watermelon has useable carbs, plus magnesium and the amino acid L-citrulline, which is involved in healing and exercise recovery,” says Smith.

5. It could be good for your heart: It’s all thanks to lycopene – research shows that the phytonutrient can help keep arteries flexible, stymies the accumulation of artery-clogging plaque, and may even help reduce blood pressure. Considering heart disease is the number one killer of women, it’s always good to load up on heart-healthy foods.

6. It’s hydrating: It’s called watermelon for a reason. While refilling your S’well bottle is undeniably a good thing, what you eat also counts toward your hydration quota for the day, says Smith. (In fact, food makes up about 20 percent of your water intake.) Considering watermelon is drip-down-your-chin juicy, it should come as no surprise that it’s a great way to “drink” up in addition to your other healthy hydration habits.

7. It’s a great healthy dessert (if that’s your thing): Remember: Watermelon is relatively low in sugar compared to other fruits. “Don’t get strung out about the sugar in watermelon,” Smith says. You can have two cups for about 90 calories and 20 grams of natural sugars which, says Smith, is a lot of watermelon. Even a one-cup serving (around nine to 10 grams of sugar, depending on how you slice it) is a generous amount of fruit, she says. (Small amounts of watermelon are even keto-friendly.)

The best way to eat watermelon

If you’re getting bored with just slicing and dicing your fresh watermelon (which, fair), here are a few other ideas of how to cook and eat watermelon to make the most out of its health benefits:

1. Make a cocktail: If you’re outside sipping a boozy bev anyway, why not make it spiked watermelon juice? A half ounce of vodka, some watermelon juice, and a few muddled fresh mint leaves is an instant refresher that gets the okay from Smith.

2. Turn it into salsa: Chop up watermelon and combine with lime juice, salt, and tomatoes for a nice salsa that can go with plantain chips or atop a grilled piece of fish or chicken. (If you’re really needing a recipe, this easy version from Gimme Some Oven looks divine.)

3. Or make it into a salad: Top a bed of arugula with watermelon cubes, feta, pumpkin seeds, and a light vinaigrette. Or try Crossfit exec Billy De La Rosa’s go-to salad recipe, which includes watermelon, avocado, nuts, tomato, and cucumber. Yummm.

4. Drink it: Yep, you can. There are a few bottled watermelon juices on the market, but WTRMLNWTR ($34.99 for a six pack) is made from just watermelon flesh and rind and lemon (as opposed to others that are “watermelon juice drinks” that have added sugar and fruit juices). You can also make your own easily by blending watermelon in a blender or food processor. If you want a smooth texture, strain before drinking.

5. Turn it into a popsicle: Because what screams “warm weather” quite like a popsicle (and a watermelon one at that)? These watermelon-hibiscus ice pops are just the ticket if you’re looking for a healthier treat.

Source: Well and Good

The post Health Benefits Of Watermelon appeared first on The Fine Food Magazine .

Are alcohol sales actually essential? According to the federal government, just over half of Americans age 18 and above (55.3%) drank alcohol in the past 30 days; just over a quarter binged – more than four drinks on an occasion for women, or five for men – and 1 in 17 (5.8%) had an alcohol use disorder, ranging from mild to severe.

For those in this latter group who are actually dependent on it, alcohol may indeed be essential. But evidence thus far in the epidemic is that people in general are buying more alcohol, and in larger quantities. As someone who has spent 30 years studying the link between alcohol policy and public health, I know that this is likely to result in a spike in alcohol use disorders for years to come.

Booze up

According to Nielsen figures, for the week ending March 14, off-premise outlets such as liquor and grocery stores saw sales of wine up 27.6%, spirits by 26.4% and beer, cider and malt beverages by 14% compared to the same week a year earlier. Sales of 3-liter boxes of wine rose by 53%, and 24-packs of beer increased by 24%. Online alcohol sales for that week were also up, 42% year-on-year.

Some of this increase is undoubtedly stockpiling, especially given that in many locations bar and restaurants are closed. But we also know from prior experience and studies that periods of economic and psychological stress like this have two effects on alcohol use. People have less money to spend on alcohol, which drives their spending down; at the same time, they are likely to drink more to alleviate the stress they are feeling. In short, they are buying larger quantities of cheaper alcohol.

This increase in drinking will have both a short- and a long-term impact on health and safety. In the short term, alcohol abuse suppresses multiple aspects of the body’s immune system response, with particular effects on the lungs’ ability to fight off infections like COVID-19.

The rise in off-premise sales of alcohol and home consumption will also likely affect interpersonal violence. Adding alcohol to a possibly violent situation is like pouring gasoline on a lit fire. Off-premise sales of alcohol are more likely to be associated with violent crime than drinking in a bar or restaurant, as the drinking takes place without the presence of servers and other patrons. Multiple cities are reporting decreases in property crimes in the wake of the pandemic, but a rise in domestic violence. Child abuse cases may also be on the rise – while national data are not available, a Fort Worth hospital that usually sees eight such cases in a month saw six in a week.

Binge drinking

As for long-term effects, a study of the impact of the SARS outbreak on Beijing hospital employees in 2003 found greater likelihood of alcohol abuse or dependence symptoms three years later associated with quarantine or working in high-risk settings such as wards dedicated to treating patients with the respiratory illness. Greater exposure to the 9/11 terrorist attack on the World Trade Center was associated with more binge drinking after a year, and higher odds of alcohol dependence one and two years later. In the wake of Hurricane Katrina, alcohol consumption rose. After Hurricane Rita, adolescent alcohol use increased in Louisiana. What this suggests is that during the coronavirus crisis, people are putting in place patterns of heavier drinking that will show up in future higher rates of alcohol use disorders.

As governors declare alcohol sales essential, cities can still use policy levers to flatten this curve of problems from alcohol use. Prior to the coronavirus outbreak, CityHealth, a project of the de Beaumont Foundation and Kaiser Permanente rated the nation’s 40 largest cities on whether they have claimed jurisdiction over alcohol sales within their borders.+

Eight can regulate alcohol outlets, including limiting hours and days of sale, establishing maximum purchase amounts, and banning price discounting, which is known to increase alcohol consumption. If necessary, they can also shut down premises.

Another eight have elements of local control over alcohol sales, but lack jurisdiction over some portion of new or existing outlets.

The remaining 24 cities lack control, because they are preempted from it by state laws that prohibit local action, or because they have not expressly taken such authority in their city codes. Yet even in these cities, civic and public health leaders could use emergency powers to limit or shut down alcohol sales in their jurisdictions.

Measures and optics

A large body of research has found that the number of stores selling alcohol in an area, and how they serve and sell it matters for public health. The Task Force on Community Preventive Services concluded that limiting both the density of outlets and the hours and days they may sell are effective measures for reducing alcohol problems.

There are many anecdotal reports of stores limiting how many rolls of toilet paper consumers may purchase, yet people are walking out with cartloads of alcoholic beverages. Jurisdictions at every level, including cities, need to be aware of the likely effects of increased alcohol abuse in times like this, and use the policy levers at their disposal to mitigate these effects. Alcohol may be essential for some, but too much of it is dangerous for many, both now and into the future.

Source: The Conversation

The post America Drinks Its Way On Coronavirus appeared first on The Fine Food Magazine .

“In comparison to traditional coffee, peanut coffee has a natural source of protein which coffee lacks, Furthermore, peanut coffee is not acidic, so it is very smooth to drink and good for people with acid reflux; it is also not a diuretic! Caffeine-free peanut coffee is 100 percent naturally caffeine-free, unlike decaffeinated coffee which still contains small traces of caffeine.”

Harrell also explained that peanuts are a far more profitable commodity because they are more affordable than the coffee bean. “They are far less labour intensive to farm which is why they are so cheap,” he said. “There are also many more things that can be made out of peanuts than coffee.”

As peanuts are legumes much like coffee beans, mimicking the flavour of coffee was a relatively simple task, Harrell explained. “We are the only peanut company that roasts peanuts similarly to coffee beans. The flavour of peanut coffee is largely contributed to the roast temperature/time and the oil extraction rate. We alter the rate of oil extraction and roast time to satisfy the needs of the consumer, based on consumer feedback. Once the naturally present oil in peanuts reaches its smoking point, the structure of the protein in the peanuts change. The flavour of the oil also changes with certain temperatures. Once the oil is extracted from the peanuts, the resulting meal or ‘coffee’ tastes very similar to traditional coffee.”

In terms of the biggest challenge, Harrell said the trickiest part was extracting the oil out of super roasted peanuts without extracting all of it at once. In order to overcome this, he built custom machinery which is now approved by the USDA and the FDA. “Our oil extraction machine is a hydraulically driven mechanical oil extraction unit. Under hundreds of tonnes of pressure, the oil is separated from the peanuts.”

He continued, “Peanuts have much more oil content than coffee beans, therefore, the oil levels need to be addressed and dealt with (creating a byproduct known as roasted peanut oil). The process to alter the oil extraction rate is a trade secret and part of a patented process. We extract the oils at a certain rate depending on the amount of pressure and the temperature at which it is extracted. Once it is extracted, it is filtered and then bottled.”

The byproduct has also given way to a new market opportunity, Harrell noted, namely a speciality cooking oil. “We officially do not have any waste involved with our process to make peanut coffee,” he remarked. Harrell has also since experimented with flavours such as hickory smoked bacon and roasted garlic.

All the peanuts used are graded by the USDA and the Virginia Department of Agriculture (VDA) and kept in a cold storage facility until they are made into peanut coffee. The finished product gets inspected by the VDA. Since its launch, peanut coffee has had caffeine added to it to give it a similar energy boost to traditional coffee.

According to Harrell, educating the consumer about the product was another challenge he faced. “We take our products to trade shows and talk to the consumer about what they think about the product, the packaging, and so forth,” he commented. “The National Peanut Board (funded by peanut farmers like us) is taking an interest in our new peanut products. They will be helping us promote our new products and educating the consumer about them. This summer, we will be going to the Fancy Food Show in New York with the National Peanut Board to showcase our products.”

As for the future, Harrell pointed to the rapid technology advances in the food and beverage market. “There is much room for the implementation of new ideas for new products,” he declared. “The consumer also likes new products, so there is a lot of demand for these new revolutionary products.”

Source: New Food Magazine

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Lemons are a good source of vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of the reference daily intake (RDI). Research shows that eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke.

However, it’s not only the vitamin C that is thought to be good for your heart. The fiber and plant compounds in lemons could also significantly lower some risk factors for heart disease. For instance, one study revealed that eating 24 grams of citrus fiber extract daily for a month reduced total blood cholesterol levels. Plant compounds found in lemons — namely hesperidin and diosmin — have also been found to lower cholesterol.

2. Help Control Weight

Lemons are often promoted as a weight loss food, and there are a few theories as to why this is. One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer. That said, not many people eat lemons whole. And because lemon juice contains no pectin, lemon juice drinks will not promote fullness in the same way. Another theory suggests that drinking hot water with lemon will help you lose weight.

However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss — not the lemon. Other theories suggest that the plant compounds in lemons may aid weight loss.

Research shows that plant compounds in lemon extracts may help prevent or reduce weight gain in a number of ways. In one study, mice on a fattening diet were given lemon polyphenols extracted from the peel. They gained less weight and body fat than other mice. However, no studies confirm the weight loss effects of lemon compounds in humans.

3. Prevent Kidney Stones

Kidney stones are small lumps that form when waste products crystallize and build up in your kidneys. They are quite common, and people who get them often get them repeatedly. Citric acid may help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation.

Just a 1/2-cup (4 ounces or 125 ml) of lemon juice per day may provide enough citric acid to help prevent stone formation in people who have already had them. Some studies also found that lemonade effectively prevented kidney stones, but the results have been mixed. Other studies have shown no effect. Therefore, more well-conducted studies need to examine whether lemon juice affects kidney stone formation.

4. Protect Against Anemia

Iron deficiency anemia is quite common. It occurs when you don’t get enough iron from the foods you eat. Lemons contain some iron, but they primarily prevent anemia by improving your absorption of iron from plant foods.

Your gut absorbs iron from meat, chicken, and fish (known as heme iron) very easily, while iron from plant sources (non-heme iron) not as easily. However, this absorption can be improved by consuming vitamin C and citric acid. Because lemons contain both vitamin C and citric acid, they may protect against anemia by ensuring that you absorb as much iron as possible from your diet.

5. Reduce Cancer Risk

A healthy diet rich in fruits and vegetables may help prevent some cancers. Some observational studies have found that people who eat the most citrus fruit have a lower risk of cancer, while other studies have found no effects.

In test-tube studies, many compounds from lemons have killed cancer cells. However, they may not have the same effect on the human body. Some researchers think that plant compounds found in lemons — such as limonene and naringenin — could have anticancer effects, but this hypothesis needs further investigation. Animal studies indicate that D-limonene, a compound found in lemon oil, does have anticancer properties.

Another study used pulp from mandarins that contained the plant compounds beta-cryptoxanthin and hesperidin, which are also found in lemons. The study discovered that these compounds prevented malignant tumors from developing in the tongues, lungs, and colons of rodents.

However, it should be noted that the research team used a very high dose of the chemicals – far more than you would get by eating lemons or oranges. While some plant compounds from lemons and other citrus fruits may have anticancer potential, no quality evidence suggests that lemons can fight cancer in humans.

6. Improve Digestive Health

Lemons are made up of about 10% carbs, mostly in the form of soluble fiber and simple sugars. The main fiber in lemons is pectin, a form of soluble fiber linked to multiple health benefits.

Soluble fiber can improve gut health and slow the digestion of sugars and starches. These effects may result in reduced blood sugar levels. However, to get the benefits of fiber from lemons, you need to eat the pulp. People who drink lemon juice, without the fiber found in the pulp, will miss out on the benefits of the fiber.

The Bottom Line

Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer. Not only are lemons a very healthy fruit, but they also have a distinct, pleasant taste and smell that make them a great addition to foods and drinks.

Source: Health Line

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We believe that a varied, balanced diet featuring whole, unprocessed foods is the key to good health. Everyone’s needs are different, so we provide the information and recipes to help you create healthy habits. Our experts stay up to date on new research and emerging trends to bring you the latest and most relevant health advice.

Our recipes are labelled healthy if they meet all of the following criteria per serving:

Saturated fat: No more than 5g
Sugar: No more than 15g
Salt: No more than 1.5g

Our healthy recipes are also checked to ensure they have low-to-medium levels of fat, saturated fat, sugar and salt per 100g. If the recipe was a packaged product, it would carry a green or amber colour coding.

Please note: Ingredients listed as serving suggestions are not included in the nutritional analysis.

Giving the info you need

At the top of our recipes on the website (the bottom in the magazine), we list the number of kcals, fat, saturates, carbs, total sugars, fibre, protein and salt per serving. We also highlight ‘good to know’ information when a recipe is healthy, vegetarian, vegan, low-fat, low-cal, gluten-free, high in fibre or a source of omega-3. We note how many portions of fruit and veg are in a serving, and when the recipe contains more than a third of your daily recommended amount of key nutrients (calcium, folate, vitamin C and iron). If you’re looking for a particular nutrient, you can pop it in as a search term on the website and a list of recipes that are rich in that nutrient will appear.

A note on fat

Fat is an essential part of a balanced diet. However, it’s advisable to cut down on saturated fats and trans fats, replacing these with healthier unsaturated varieties like rapeseed and olive oil, plus healthy food sources like avocado, nuts and seeds. Fat helps us to absorb key vitamins, and omega-3 fats – found in oily fish – are essential in small amounts because we can’t produce them in our bodies.

What about sugar?

We list total sugars, which includes sugars occurring naturally in foods (like lactose in milk), as well as those added to a recipe, such as refined table sugar and honey. It is these added sugars, known as ‘free’ sugars, that we are advised to cut back on.

Daily guidelines

Your doctor or health professional may have given you a calorie and nutrient goal. You could also compare the per-serving amounts on recipes with the Reference Intakes (RI) – the official amount an average adult should consume daily.

Energy 2,000 kcals
Protein 50g
Carbohydrates 260g
Sugar 90g
Fat 70g
Saturates 20g
Salt 6g

Please note: RIs for total fat, saturates, sugar and salt are maximum daily amounts.

5-a-day
We highlight the portions of fruit and vegetables per serving in each recipe to help you hit your 5-a-day.

Get back on track
There are times when we all want a helping hand to kick-start healthy habits. We’ve created a series of healthy diet plans.

Low-calorie recipes

We highlight low-cal recipes throughout the magazine and our site.

Starter, snack, drink or dessert = 150 kcals or less
Breakfasts = 250 kcals or less
Complete main meal with sides = 500 kcals or less

All health content on bbcgoodfood.com is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. if you have any concerns about your general health you should contact your local health care provider.

Source: BBC Good Food

The post Good Health Starts With Good Food appeared first on The Fine Food Magazine .

Like many women, I used to think the best way to lose weight was to work out hard and wait until mealtime to eat. I now know that the key to getting and maintaining a knockout body is a combination of regular exercise and eating the right foods at the right times.

Keep reading for pro tips about what to eat before and what to eat after a workout to burn the most calories, stay energized, build lean muscle, lose weight, and speed up recovery.

The Importance of Eating Before Your Workout

Whether you eat or don’t eat before exercise, research shows the body burns the same amount of fat. However, you can actually cause muscle loss if you regularly work out on an empty stomach.

Here’s why: When you’re hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you’re not giving yourself the fuel you need to power through an intense training session. (Eat one of these snacks before your next workout and turn your body into a fat-burning machine!)

What to Eat Before a Workout

The best pre-workout bite contains some form of complex carbohydrate and a protein. The key is to have a mixed bag of complex and simple carbs so that the release of energy during your workout is slow and steady throughout your routine.

Here are some of the best pre-workout meals and snacks to keep energized during your workout.

• Brown rice (1/2 cup) with black beans (1/2 cup)
• Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup)
• Banana with almond butter (2 tablespoons)
• Apple with almond butter (2 tablespoons)
• Multi-grain crackers (10) with hummus (3 tablespoons)
• Oatmeal (1/2 cup) with berries (1 cup), sweetened with stevia or agave
• Apple and walnuts (1/4 cup)
• Whole-wheat toast (1 slice) with a sliced banana and dash of cinnamon
• Greek yogurt (6 ounces) with trail mix (1/4 cup)

The Importance of Eating After Your Workout

During exercise, your body taps glycogen (the fuel stored in your muscles) for energy. After you’ve cranked out that last rep, your muscles are depleted of their glycogen stores and broken down. When it comes to what to eat after a workout, eating or drinking something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.

The sooner you start refueling, the better off you’ll be. Research shows that your body’s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Try to plan ahead and bring your recovery drink to the gym, or pack a peanut butter and jelly sandwich to eat when you’re finished. (Jelly isn’t the only way to enjoy PB. Whip up one of these healthy peanut butter recipes for your next snack or meal.)

What to Eat After a Workout

According to the Journal of the International Society of Sports Nutrition, consuming protein and a little carbohydrate is best immediately after exercise.

Try these quick post-workout meal ideas to speed up recovery, maximize exercise benefits, and help maintain lean muscle:

• Protein shake made with half a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
• Salad with roasted chickpeas (1/2 cup), light olive oil, and vinegar
• Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)
• Quinoa bowl (1 cup) with blackberries (1 cup) and pecans (1/4 cup)
• Whole-wheat bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar
• Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa
• Grilled chicken (4 ounces) with sautéed or steamed vegetables (1 cup)
• Omelet (2 eggs) stuffed with sautéed vegetables (1/2 cup) and avocado (1/4 of fruit, sliced)
• Grilled salmon (4 ounces) with a baked sweet potato (5 ounces)
• Whole-wheat bread (2 slices) with tuna (3 ounces) mixed with hummus (2 tablespoons), spinach leaves (1/2 cup)
• Chocolate milk (1 cup)

Source: Shape

The post The Best Foods To Eat For Your Workout appeared first on The Fine Food Magazine .

Look for nutritious alternatives

If you’re worried about not being able to continue to eat well as particular ingredients are no longer in stock, try exploring other foods that could offer similar health benefits. We have put together a shopping list of alternative food options to ensure you’re not missing out on your essential vitamins and minerals. The key advice here is nutrition should still come first, but you may have to switch up some of your routinely used ingredients.

Stick to your routine

Spending more time at home can also impact when you eat. Whether or not you’re working from home, try to create (and stick to) a routine. This will help you avoid snacking on unhealthy foods. Eat your typical set number of meals a day and around the same time each day. If you don’t cook much or have more time on your hands than previously, now is a great time to start.

Stay hydrated

Keeping well hydrated is important for overall well-being, particularly cognitive function. If you’re working from home, keep a glass of water by you and drink throughout the day. Drink several cups of fluid each day including water, tea & coffee (though not too much!), fruit teas and sugar-free drinks.

Don’t forget your fresh veg

Fresh fruits and vegetables may have taken a back seat for you. Fruit and vegetables provide loads of essential nutrients and there are ways to extend their shelf-life and make them more convenient. For example, soups and sauces can be made straight away and then frozen. You can make a concentrated stock which you can then freeze in ice cube trays and, voila, homemade, low salt stock cubes!

Keep your stress at bay

There are many ways to reduce stress. Try to minimize the amount of alcohol you drink, especially during the week, which will also help you stick to a routine. Keep an eye on the number of caffeinated drinks you’re having and try switching to decaf options during the afternoon. This can help you sleep and focus better.

Source: Austin Food Magazine

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