"A Banana a Day Keeps the Doctor Away?" Don't You Mean Apple?

 

No, we don't, actually! And after reading this, you'll never look at a banana the same way ever again. So why eat a banana?

ENERGY: Because bananas contain three natural sugars -sucrose, fructose and glucose combined with fiber - they give you an instant, sustained and substantial boost of energy.

THE ULTIMATE PRE-WORKOUT SNACK: Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. They also protect against muscle cramps during workouts and nighttime leg cramps! No wonder the banana is the number one fruit with the world’s leading athletes - but that's not the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

COMPARED TO AN APPLE? Bananas have FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals as apples do! It is also rich in potassium and is one of the best value foods around, usually costing about 59 cents per pound.

But wait - there's more. Bananas can also help overcome or prevent a substantial number of illnesses and conditions! Like what?

ANEMIA: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BENEFITS OF B-6: Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.

BLOOD PRESSURE: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BRAIN POWER: 200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packe d fruit can assist learning by making pupils more alert.

CALCIUM: Bananas counteract calcium loss during urination and build strong bones!

CONSTIPATION: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

DEPRESSION: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

DIGESTION: Because they are rich in pectin, bananas aid in digestion and gently remove toxins and heavy metals from the body. They also act as a prebiotics, meaning that they stimulate the growth of friendly bacteria (and digestive enzymes!) in the body.

HANGOVERS: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES: Bananas are high in B vitamins that help calm the nervous system..

PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

PROBLEM PREVENTION: Bananas prevent _______. The list includes kidney cancer, macular degeneration of the eyes, calcium loss, chronic diseases (because of their antioxidants), Seasonal Affective Disorder (SAD), withdrawals from smoking (because of their high levels of B-vitamins, potassium, and magnesium)

SHINING?: Eating a banana and notice you have a spot on your shoes or bag? Rub the inside of a banana peel on your leather shoes or handbag and polish with a dry cloth for a quick shine!

STRESS-EATING: Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

TEMPERATURE CONTROL: Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for

example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

ULCERS: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

WARTS: Remove a wart by placing the inside of a piece of banana peel against the wart and taping it in place.

WANT TO ADD A BANANA TO YOUR DIET RIGHT NOW? HERE'S A QUICK & EASY RECIPE FOR A CREAMY BANANA AND AVOCADO SMOOTHIE!

Ingredients:

• 2 bananas
• 1/2 avocado (stone and skin removed)
• 1 1/2 cups of almond milk (or any other milk)
• 1/2-1 teaspoon of ground cinnamon
• 1/2 teaspoon of vanilla paste
• 1 tablespoon of raw honey
• 1 tablespoon of chia seeds
• 1 tablespoon of bee pollen
• 1 tablespoon of peanut butter (optional)
• 1 handful of ice

Directions: Place all ingredients in a blender. Blend on high speed for half a minute until you reach a smooth consistency. Serves two. Enjoy!

CLICK HERE FOR MORE BANANA RECIPES!
CLICK HERE FOR MORE INFORMATION ON BANANAS!

CSUFitness Team

Breakfast is the most important meal of the day!

So I bet you have all heard that breakfast is the most important meal of the day, which is in fact true. A lot of people who are trying to lose weight tend to skip breakfast because they think it will help them to consume less calories in a day. While this plan makes sense on paper, it doesn't work like that for our body. When you skip a meal, your body will go into fat storing mode, causing it to save all the calories you eat in the next meal and store them instead of burning them off. Also, skipping a meal can lead to consuming more high calorie snacks throughout the day to avoid hunger. Neither of these plans are ideal when trying to keep a healthy diet.

Now, I bet all of you are saying "I never have time to make myself breakfast in the morning" but this post should be the end of that excuse! Below, I will give you a few ideas for quick, healthy breakfast ideas that will keep you full and energized.

First, there is the peanut butter waffle.

This yummy treat substitutes peanut butter for syrup on a waffle. Not only is it cutting down the amount of sugar, but it is also adding protein, which will help you stay full until your next meal. Also, you can top it with raisins and sesame seeds to make a balanced, healthy breakfast that can be made in no time. This could also be paired with a piece of fruit or greek yogurt to leave you completely satisfied.

Next, this is called the cereal "sundae".

The cereal "sundae" consists of a bowl of fiber-rich bran flakes (about 1½ cups) with 8 ounces of low-fat milk and you can increase the fiber and vitamins by adding ¼ cup of nuts or fresh or dried fruit, such as chopped pecans or blueberries. The beauty of the cereal "sundae" is that you can put whatever you like in it! Not only is it quick to make, but it will be a light, nutritious way to start your day.

The last one is called Huevos Rancheros. (This name may sound familiar, but this one is a healthy version).

This hardy breakfast consists of a hard-cooked egg, an 8-inch whole-wheat tortilla with a piece of Canadian bacon or lean ham and, if you like, a ½-ounce slice of cheese. You can add a few spoonfuls of salsa to give it a little kick, or just eat it plain. This may take a little longer to make, but it is totally worth it. 

Now that you all know a few simple ideas for breakfast, there should be no reason to skip this meal because of limited time. Your other meals are important, but it is essential that you start your day off right. If you need more tips on healthy breakfast ideas, you can visit http://www.health.com/health/gallery/0,,20676415,00.html and find something that suits your preferences. 

Don't forget to keep moving. Healthy eating paired with exercise will ensure results in no time!

Hope you all have a good week! Don't forget to check in for more tips for health and fitness!
 -CSUFitness

~ Say Goodbye to Calories ~

            We have lived through a quarter of this year, argued about the disappearance of Flight MH370, experienced a few alerting earthquakes, and possibly crossed off a few things on our bucket lists. Unfortunately, even after all of these memorable life experiences, some of us are still struggling with our New Year’s Resolutions. We are here to help those of you to achieve your goals.

~ Burning Fat ~

            Studies have shown that there is no magic number when it comes to the amount of time needed to exercise when one begins to burn fat. You begin burning fat immediately when you begin exercising. In order to operate, your body needs to expend carbohydrates and sugars, which composes fat. Thus, your body begins to burn calories every moment you are moving and exercising. The more active you are in intense exercises, the more calories you burn.

Now, get off your bum, workout, and get healthy!

To find out more about the study and the relationship between calorie intake and expenditure, click here.

~ High Calorie Burning Exercises ~

1. Swimming

Swimming, one of the highest (if not the highest) calorie burning exercises has the potential of burning up to 720 calories per hour for women and 840 calories per hour for men. Requiring nothing more than a bathing suit and a pool, you can mindlessly swim as you engage all of the muscles in your body. Swimming tires your body quickly, so do not start out sprinting on the first lap. Begin with a warm up and ease into a steady pace you can maintain. Include a few sprints of different lengths into your workout, which will get your heart rate up. Then, end with a warm down to workout your muscles.

2. Running

Running. Not everyone’s favorite exercise, but it certainly sheds the calories away. The average woman can burn up to 600 calories per hour through running. However, if running is one of the highest calorie burning exercises, why do we not see more people running? It is because we do not know our limits. Nearly everyone, including I, jumps right into running at a pace they cannot keep for more than half a mile and has to stop.

            You need to know your limits.

Start out with a route that you know you can complete, but will tire you out by the end. Once, you have that route in mind, run at a pace you can maintain—this is key. Lastly and most importantly, do not stop until you have completed your route. The feeling of completing your goal will be rewarding and self-assuring.

Just remember…

3. Hiking 

(Crystal Cove)                              

Another great form of exercise that burns loads of calories is hiking. With an adventurous feeling that comes with hiking as you walk amongst nature and enjoy mesmerizing views, you will not notice that you are even exercising.

Some beautiful SoCal places to venture out and hike at are the Black Star Canyon trail (Silverado), Crystal Cove (Laguna Beach), the Hollywood Sign (Hollywood), and the Devil’s Punch Bowl (Pearblossum). For more hiking trails, click here.

Remember to pack some water, snacks, and emergency supplies for the trail, and take a friend with you to enjoy the exercise with you.

To find more high calorie burning exercises, click here.

CSUFitness Team