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Are You Getting Enough Magnesium?
Health

Are You Getting Enough Magnesium?

The shocking reasons you may not be getting enough of this vital mineral-and how to change that Q: I have been hearing a lot about magnesium lately. Why is it so important and how much should I take?  – Kim V., Goleta, GA Lower Magnesium in American Diet A: Magnesium intake in the average American diet has declined dramatically in the past 100 years. Boiling vegetables causes a 50-percent magnesium content loss. Brown rice loses 80 percent of its magnesium content when refined into white rice. Magnesium is rarely added back to the soil in conventional farming methods, which depend on synthetic fertilizers. Additionally, most Americans now eat fewer of the foods traditionally rich in magnesium (tofu, legumes, seeds, nuts, whole grains, and green leafy vegetables), preferring calories from refined foods, meat, and dairy products, all of which are low in magnesium. Importance of Magnesium After potassium, magnesium is the…
Matcha
April 27, 2020
FitnessHealthMom'sRecipesWorkout's

Workout Ideas for Busy Parents

As our world has been changed by COVID-19 kids going to the gym day care is not currently an option in most states, and home work outs are great... until they get interrupted by the little ones who are now home too. Good news is you can get fit even without exercising the 'traditional' way. Many of the things you do every day are workouts in disguise. Adding a little twist to them will allow you to get your daily fitness practice. Guide for Busy Parents: How to Turn Everyday Tasks into Mini-Workouts 1. Turn grocery shopping trip into a full-fledged workout Park your car as far away from the stores as possible and walk at a brisk pace. Walking 3,000-4,000 steps a day benefits your cardiovascular health as well as speeds up weight loss (Current Cardiovascular Risk Reports). You can use a fitness tracker or a smartphone app to…
Matcha
April 20, 2020
FitnessHealthRecipes

How To Do Flexible Dieting as a Vegan or Vegetarian

As a flexible dieting IIFYM coach, I often get this question: "Can I start flexible dieting if I'm a vegan or vegetarian?" The simple answer is yes , flexible dieting can be used in conjunction with any dietary preference because its philosophy states that people can eat foods they prefer and still reach their weight loss and/or fitness goals. Eating vegan or vegetarian is no different.  However, there are some adjustments that must be made to make reaching your macro goals more realistic and manageable. 3 Tips for Vegan or Vegetarian Flexible Dieting 1. Don't be afraid to adjust your macro ratios. One of the most challenging aspects of doing this diet as a vegan or vegetarian is hitting the recommended protein target, especially if you are weight training or strength training. While eating more protein has been shown to increase the rate at which muscle mass can be added,…
Matcha
April 13, 2020
A Week of Plant-Based Eating
FitnessRecipes

A Week of Plant-Based Eating

You don’t have to consider yourself a vegan or vegetarian to reap the benefits of eating a plant-based diet. A plant-based diet can improve health, prevent disease and heal the planet. Whether you are already following a plant-based diet or are adopting one part time, studies show that eating a vegan diet may reduce your risk of cancer. And adopting a plant-based diet can lead to improvements in blood pressure, reductions in heart disease, and a lower risk of developing type 2 diabetes. Pair these simple vegetarian friendly recipes with our daily supplements and blends as quick an easy way to power pack your plant-based eating! Also who says that pumpkin recipes are only for the fall? Not us! Download the Shopping List Download the Meal Plan The Recipes Harvest Fall Salad Chickpea Avocado Smash Wraps Pumpkin Pie Smoothie Pumpkin Tacos Sweet Potato Chickpea Hash Apple Cinnamon Breakfast Quinoa Buffalo Cauliflower…
Matcha
April 6, 2020
FitnessHealthRecipes

3-Ingredient Muscle-Building Snacks

These simple, healthy snacks won't derail your fitness and health goals. . Oxygen Magazine Green Goddess Ingredients: 2 hard-boiled eggs ½ ripe avocado 8 whole-grain crackers Directions: Mash eggs with avocado; serve on crackers. . Oxygen Magazine PB Energy Bites Ingredients: 1½ cup rolled oats ½ cup natural peanut butter 3 tbsp honey or maple syrup Directions: Process oats into a flour and then mix with peanut butter and honey/syrup to form a dough. Roll into balls and refrigerate. . Oxygen Magazine Power-Up Toast Ingredients: 1 slice whole-grain bread, toasted 3 tbsp cottage cheese 2 tomato slices Directions: Top toast with cottage cheese and tomatoes; sprinkle with salt and pepper (to taste). Written by Jessie R. Shafer for Oxygen Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com. Featured image provided by Thought Catalog
Matcha
March 23, 2020
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FitnessHealthRecipes

The Top 8 Protein Sources for Vegetarians

You can get protein without meat. By eating a variety of healthful vegetarian foods, you can easily cover your protein bases. Meat has become synonymous with protein, so many consumers struggle to identify non-meat sources of this dietary building block. But adequate protein needs easily are attained through a well-planned diet. And plant-based protein typically contains more fiber and less saturated fat, factors that are cornerstones of a heart-healthy diet. According to a 2009 research review by the Academy of Nutrition and Dietetics, vegans and vegetarians typically meet and even exceed their protein requirements: the average adult woman needs just 46 grams of protein a day; the average adult man needs 56 grams. By eating a variety of healthful veg foods, you can easily cover your protein bases. Not sure where to start? We asked nutritionist Rachel Meltzer Warren, MS, RDN, author of The Smart Girl’s Guide to Going Vegetarian,…
Matcha
March 16, 2020
Get Fit with Fido
FitnessHealthWorkout's

Get Fit with Fido

Don't just walk your dog—these exercises will get both of you in super shape. Tricia Montgomery, founder of the K9 Fit Club, an exercise program for people and their dogs, is fit and healthy today, and so is her dog. But 20 years ago, it was a different story. "I was morbidly obese and depressed," she recalls, and her dog Louie was suffering too. Then her vet pointed out that Louie was gaining weight, adding: "And you're not getting any thinner." Harsh words. But they galvanized Montgomery into making some much-needed changes. Montgomery had been overweight all her life, and remembers other children taunting her in school, but it had never bothered her as much as this remark did. "I went home and cried and binged," she says. Three days later, she made a life-altering decision. "I realized it wasn't just about me," she recalls. Because dogs mirror their owners' behavior,…
Matcha
March 9, 2020
goodeating
Health

What Your Diet Can Do For Your Skin

Shirk sugar to axe acne Eat: Omega-3-rich fish (salmon and sardines), colorful fruits and vegetables. Avoid: Insulin-spiking sweets and processed white-flour foods. “Elevated insulin affects the sebaceous oil glands in ways that can contribute to acne,” says Valori Treloar, MD, dermatologist and co-author of The Clear Skin Diet (Cumberland House, 2007). This is particularly so with women because the insulin spike may elevate the relatively low level of testosterone in women’s bodies, which has been shown to affect oil glands. Eat more gluten-free foods and improve psoriasis symptoms Eat: Fruits, vegetables, whole grains, low-fat dairy, lean meats and fish. Avoid: Gluten. A Swedish dermatologist discovered that avoiding the grain protein for three months improved symptoms in some patients. Cut down sugar and cut out wrinkles Eat: Veggies, legumes and olive oil. Avoid: “To minimize wrinkles, limit your added sugar to 10 percent of your total daily calories,” says Lisa Drayer,…
Matcha
March 2, 2020
How To Improve Your Gut Health
HealthMom'sRecipes

How To Improve Your Gut Health

Fix your gut health to look and feel better. What’s your gut feeling? According to mounting evidence, that’s one of the most important questions you can ask yourself when it comes to health. Your gut, after all, is responsible for letting in nutrients and water while keeping out toxins – as long as it’s working properly. Let it start to leak and it’ll allow substances into your bloodstream that shouldn’t be there, causing a host of problems. A healthy gut depends on good bacteria, a solid lining and a working immune system. Keep topped up on the nutrients below to maintain all three, but to give you a head start on gut bacteria here are five fast fixes. 1. Push the button Mushrooms are a fantastic food to help “pad out” meals to make them more filling without adding unnecessary calories – 100g of them contains just 22 calories. And…
Matcha
February 24, 2020
High-Fibre Foods To Help You Lose Weight And Get Healthier
FitnessHealthMom's

17 High-Fiber Foods To Help You Lose Weight And Get Healthier

If you want to lose weight but don’t want to be hungry, favour high-fiber foods. Average fiber consumption for most people is 14g a day, when 30g is the recommended amount. Fortunately, once you start looking out for it, it’s not a tricky requirement to meet. Why do we need fiber? Getting enough fiber can reduce the risk of heart disease, type 2 diabetes and some cancers, as well as helping control your weight and ensuring you stay, ahem, regular. fiber aids digestion by absorbing water as it passes through your bowel and so increasing the bulk of your waste products. fiber is also a welcome ally in the fight against weight gain through the magic of satiety. Broadly speaking, it makes you feel fuller for longer, but without adding many calories. There are actually two kinds of fiber, soluble and insoluble. The latter moves through the body without being…
Matcha
February 17, 2020