"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

Go Green!

 Struggling to consume all 8 recommended servings of fruits and vegetables everyday? Try starting your day with a green drink!

 As you know, 8 servings of fruit and vegetables daily is essential to healthy living, and trust me, I know how hard it can be to achieve this every day, but I may have a solution. This drink below, what I like to call "green drink", is filled with fruits and vegetables which give you the proper nutrients needed throughout the day.

Dr. Oz's Green Drink

  Now before you shy away from the look of it, you may consider giving it a try to see how flavorful and energizing it is. The beauty of this drink is that you can use whatever ingredients you would like  if you don't want to follow a recipe. All you need is a blender/juicer and some of your favorite fruits and veggies!

Here are some suggested recipes:

• Dr. Oz's Green Drink (picture above)

• Apples - 2 medium 
• Celery - 3 stalk, large
• Cucumber - 1 cucumber
• Ginger Root - 1/2 thumb 
• Lemon (with rind) - 1/2 fruit 
• Lime (with rind) - 1 fruit 
• Parsley - 1 bunch 
• Spinach - 2 cup 

• Sproutmans Green Sprout Smoothie

• 1 cup Alfalfa Sprouts
• 1 cup Sunflower Sprouts (chopped)
• 1 cup Broccoli Sprouts
• 1/4-1/2 cup Tahini
• 1/8-1/4 cup Olive Oil
• 1/2 clove Garlic
• 1/8-1/4 cup Tamari
• 1 Lemon, juiced or squeezed
• 1+cup Water

• Crazy Cranberry

• 1 cup of frozen cranberries
• 1 orange (peeled)
• 1 pear
• 1 lemon (juice)
• 2 leaves of collard greens
• 1 bunch of mixed baby greens
• 3-4 mint leaves
• 1 banana
• 1 cup of coconut water
• 1 cup of ice

Visit http://healthygreendrink.com/recipes/ for more recipes!!

Don't forget, you can add whatever you would like to any of these recipes so that it pertains to your preferences.

 There are many benefits to drinking the drinks above. They can assist in weight loss, lower cholesterol, help your digestion, and just simply cleanse your body. You can find a more detailed explanation of the benefits at http://juicerecipes.com/recipes/dr-ozs-green-drink-47. 

I have been drinking a variety of different kinds of green drink for the past year, and can honestly say that they do make a difference. Not only do they taste good, they also keep me full and feeling better in general. I highly recommend trying to add this aspect into your diet because it is so nutritious. Pairing good nutrition with exercise will help you see results in no time, so get to drinking!

Comment below if you have any questions!

CSUFitness

Anything but Ordinary

Water can be so plain and tasteless but it is one of the most beneficial items for your body. 

We constantly hear to drink eight standard glasses of water everyday, but what exactly does that do? Dehydration takes negative effects on the body and water can help alleviate strain on one's daily diet.

Water helps...

• eliminate waste through digestion
• prevent cramping during exercise
• alleviate stress
• promote a healthy metabolism
• detoxify the body
• moisturize joints
• prevent dry skin
• regulate blood pressure
• relief constipation

Even though water is so nutritional, it does not appeal to everyone's taste buds. If you find yourself in this situation, we have a solution for you!

Fruit Infused Water!

Adding any of your favorite fruits to plain water can add great taste and additional health benefits! Some of our favorite recipes include...

• Cucumber + Mint
• Apples + Cinnamon Stick
• Cucumber + Watermelon
• Orange + Ginger
• Raspberries + Lime
• Honeydew + Cantaloupe 
• Blueberry + Pomegranate
• Strawberry + Kiwi
• Watermelon + Rosemary

Try any of your favorite fruit and herbs. Everything tastes great! Some of the most popular ingredients also have the greatest benefits.

Cucumber cools and hydrates

Fresh Mint freshens breath and treats nausea

Lemon and Limes boosts immunity and prevents colds

Ginger warms the body and helps with digestion

Honey alleviates infections

Cinnamon regulates blood sugar

Berries prevent oxidation

Next time you want to reach in and grab a soda or sugared juice, try blending you favorite fruits with some water and enjoy a refreshing, low-calorie, natural, healthy infused water.

Looking for extra recipes or information on water? Explore http://www.theyummylife.com/Flavored_Water

-CSUFitness 

Workout Review: BODYPUMP™

Have you ever wanted to start "lifting"? Have you ever been interested in weights and thought: "weightlifting is so cool, but I have no idea how to do it..."? Well, look no further, my friends!

Just one week ago, I felt the same way you did. And then I discovered BODYPUMP™. If you don't know what it is, here's a quick clip to give you a general idea of its intense awesome-ness:

Essentially, BODYPUMP™ is a barbell class with a few free weight/body weight exercises. Classes typically run an hour in length with popular, upbeat music throughout. They start with a fairly short warm-up and then transition into leg, arm, back, shoulder, chest, and ab-focused sets to give you a full-body workout in 60 minutes. What I like best is that the entire time, the instructor(s)--classes typically have 1-2 instructors--are talking about proper form, how much weight you should be lifting relative to your "warm-up weight," modifications, etc. Also, the class is very user-friendly! I had no idea how much weight to start with as the class was my first time ever using a barbell, but the instructors were very friendly and helpful in getting me set up correctly.

As for difficulty, this class is really what you make it. It's always good to start with a light weight the first time you take it, but if you don't feel sore after the class, then you NEED to add weight. The class incorporates a lot of reps, so you will definitely feel the burn!

My one criticism of the class is that, while it does work your arms and legs like crazy, I feel like abs kind of fall through the cracks. At least in the classes I've taken, we'll do abs last and just do various types of sit-ups/crunches with and without weights for about 8 minutes. Maybe it's just me, but generally I prefer something a bit more challenging and diverse.

Regardless, I really like this class and since my first time taking it, have taken it three (soon to be four!) times. I've already noticed a difference in my arms, legs, and butt and am very happy with how good I feel afterwards!

Ratings:
Intensity           ****
User-friendly     *****
Good workout   ****

If you want more information on BODYPUMP™, you can check out their website here or check if your local gym offers classes! BODYPUMP™ is now found in over 70 countries and 10,000 health-clubs and gyms world-wide, so I'm sure that there's a class near you!

Stay tuned for our next post and don't forget to comment below if there's anything in particular you'd want us to post about!

CSUFitness Team

Welcome to CSUFitness!

We're a group of college students located in California (CSU = California State University) and we're going to be posting about various topics in the health and fitness world, including different food items, workout regimens, etc. over the next few weeks. As we begin this journey to live a healthier lifestyle together, we hope that you will join us!

Look out for our next blog post later this week, and let us know in the comments below if there is anything specific you'd like us to post about!

CSUFitness Team