Our bodies need fuel. Unfortunately, many of us make the mistake of trying fuel our bodies with sugary, high fat foods. This is the equivalent of putting soda in your gas tank and expecting your car to run. The truth is our bodies need healthy foods, especially when we’re working out. This means foods high in fiber, lean protein and B-vitamins. Here are just five hot foods to fuel your cardio workouts.

Oatmeal

Oatmeal is the perfect way to start your day because it contains a high level of soluble fiber. This means your body will stay full longer and have more energy. It’s important to opt for quick cook oats rather than instant, but regular oats are even more preferable. You can also add ingredients that will help boost your workout performance, such as walnuts.

Smoothies/Energy Drinks

Homemade smoothies and energy drinks are a great pre-workout or post-workout snack. Smoothies made with fat-free yogurt and fruit not only boost energy levels, before and after workouts, but the vitamin C from the fruit can also help tired, achy muscles. You can also opt for homemade juices made from a variety of fruits and vegetables.

Whole Wheat Pasta and Lean Protein Dishes

Forget what the Atkins Diet followers tell you – whole grains and other healthy carbs are necessary for fueling your body. If you want the energy to keep doing workouts, consider having meals made with whole grain pasta, lean protein and sauteed vegetables. Opt for lean protein high in B-vitamins to increase your metabolism and energy.

Barley

Barley is a wonder food which contains 13 grams of fiber per cup. It’s also packed with protein and can be used in a variety of meals throughout your entire day. Barley can even be made into water for a before or after workout drink.

Sweet Potatoes

Sweet potatoes are another food that can be used throughout your day to add a nutritional punch to your diet. Sweet potatoes are loaded with nutrients including beta-carotene, Vitamin B6 and Vitamin A. Sweet potatoes can be used in bran muffins, salads or even as a low-calorie snack in the form of baked chips.

Remember, if you put junk into your body, you will get junk out. This junk comes in the form of a lack of energy and poor workout performance. If you want the best results from your workout, you need to feed your body properly.

About the Author: Novella Matteo loves cooking and truly believes in the benefits of intermittent fasting. She takes her time in the kitchen and works to prepare the most energy efficient foods possible.

Has your pooch become less energetic? Does he seem quite sluggish? This is the case for many dogs around the world. After becoming part of the family and being treated more human, dogs tend to adapt to our eating habits. At times they end up grazing all day long, begging for junk food rather than eating a nutritious and balanced diet. If you notice your dog becoming overweight, a change with his diet, you’ll have taken the first necessary step – admitting the problem.

Realizing the importance of maintaining a proper diet is essential for your pup’s optimal health. Just as there are health risks associated with humans being overweight, the same holds true for our four-legged friend. Studies show that being overweight can reduce the life expectancy of dogs by two years. There are other serious risks associated with weight gain, like diabetes and hypertension that should be considered.

Even if your pup is already overweight, it is not too late. You’re the one that is in control. Most times, a dog becomes overweight for one reason; he is ingesting more calories than he is burning. To help your pup lose weight you need to reduce the number of calories he eats and increase his physical activity to burn them.

It’s not always as easy as it sounds though. Your dog has become accustomed to his current eating habits. Whether he is a grazer, eating all day long, or a beggar, asking for snacks from you – it needs to end now. You may have to endure some serious whining and maybe a bit of barking, but it’s essential you stick to the diet plan if you are going to give your dog the gift of a healthier, longer life. If your dog’s attitude becomes unbearable, you may want to consider getting a dark bark collar, to help with the retraining his eating habits. Much like a child, if you give into their demands, they will only keep up their tantrums in order to get more.

Now that you know what you must do, there are some healthy snacks that you can try offering your dog to help adjust to this sudden change to his diet. Take note that any one thing in excess is not good – especially if your dog is not exercising enough. Your dog must burn more calories than he is ingesting.

Healthy Snack Alternatives for Your Dog

If your dog is used to eating all day long, or getting delicious treats like ice cream, these snacks may be a shock to his system and spirit, but given time he will warm up to the idea, especially if he really is hungry.

Carrots: Offer your dog the delicious, sweet and crisp vegetable. Your pup will enjoy the crispness of this good-for-you food. Plus, it will offer benefits with its vitamin-packed goodness. Offer baby carrots or cut up regular size carrots.

Canned Dog Food: Canned dog food typically is more nutritious than its dry counterpart. There are less ingredients and less fat. Most importantly, this food is high in protein which is very important for your dog’s nutrition needs. However give your dog just a little bit as a treat – not an entire can.

New Chew Toys: While this is not exactly a snack, the intense chewing on new toys can help distract your dogs desire to snack and is the best option in helping your dog reduce his caloric intake.

Dogs really do not even need to eat every day to maintain their health, but depending on what your dog is used to eating, that could be a stretch. Take your time, pace yourself, keep track of the adjustments and your pooch’s weight will be under control in no time.

Practicing veterinarian Susan Wright often writes articles on the proper care of domestic pets. Susan is the staff expert for dog bark collar

When it comes to meals, breakfast is the champ. Instead of grabbing a muffin at the coffee shop to fuel your day, give the mealtime the attention it deserves. Four don’ts include… Don’t skip it – Don’t delay – Don’t forget the fiber and…

Can you guess the fourth without peaking?

Read 4 Don’ts for Your Next Breakfast to find out

What a find in Self Magazine, not only does this Grilled Chicken and Peach Salad, give you a tasty meal with only 237 calories it also aids in fighting Breast Cancer. The phenolic acids in peaches destroyed estrogen-independent breast cancer cells in one university study.

You can also prepare it ahead of time and pack it as a healthy lunch, for the entire family.

Your family as well as guest we praise you at your next barbecue, after trying this delicious salad, which serves 4.

INGREDIENTS

• 1 lb boneless, skinless chicken breasts         
• 1/2 teaspoon salt (preferably kosher)
• 1/4 teaspoon freshly ground black pepper
• Olive oil cooking spray
• 1 lb peaches (3 or 4 small), halved and pitted
• 1 tablespoon whole-grain mustard
• 1 tablespoon white balsamic vinegar
• 1 tablespoon extra-virgin olive oil
• 8 cups baby arugula (10-oz package)

PREPARATION

1. Heat grill on high; set grill rack 4 to 6 inches above heat source. Season chicken with salt and pepper; coat with cooking spray. Grill chicken, turning once, until it reaches an internal temperature of 165?, 5 to 8 minutes each side. Transfer chicken to a cutting board. Coat peaches with cooking spray; spread skin side up on grill grates; grill, turning once, until juicy but not mushy, 3 to 5 minutes per side. In a salad bowl, whisk mustard, vinegar, oil and 1 tbsp water. Toss with arugula. Divide arugula among 4 plates. Slice chicken and peaches; distribute evenly among plates.

The skinny

237 calories, 8 g fat (1 g saturated), 16 g carbs, 3 g fiber, 27 g protein