Who hasn't heard “fresh is better” a hundred times? Of course, fresh food is healthy and delicious. But if you've ever thrown in a crisper full of withered produce or run to get dinner on the table in a matter of minutes, you probably already know that the fresh doesn't always cut it.
This is why so many nutritionists are passionate about frozen foods. "I'm all about convenience and shortcuts in the kitchen, so the freezer aisle is a must when I'm shopping," says Liz Weiss, MS, RDN, host of Liz's healthy table Podcast. “Sure, you'll find ice cream, pepperoni pizzas, and sausages for breakfast, but there are plenty of healthy items out there that make it much easier to prepare nutritious meals on the table.
What frozen foods do nutritionists rely on? Here, their essentials:
Falafel. “I always have easy-to-cook or pre-cooked protein like falafel in my freezer so I can quickly put a meal together,” says Marjorie Nolan Cohn, MS, RDN, owner of MNC Nutrition, LLC. "Since falafel is made from chickpeas, it is high in protein and plant fiber, which are essential for heart health and help keep blood pressure stable." For a quick lunch or dinner, try it in a salad. Look for brands that list chickpeas as the first ingredient and rely on heart-friendly unsaturated fats like canola oil.
Sweet cauliflower. “Having a bag of frozen cauliflower rice on hand to mix it into fried rice or other cereal dishes is a great way to boost veg and lighten things up at the same time,” says Katie. Sullivan Morford, MS, RD, author of PREPARATION: The Essential College Cookbook. "I also love cauliflower crusted pizza, so having cauliflower in rice on hand makes it easy to make a crust." If the homemade crust seems too ambitious, the frozen cauliflower crust will do the job, too.
Garlic and crushed ginger. “While I'm a big fan of family meals, making dinner for the family night after night takes time, which is why I'm also a fan of ingredient shortcuts,” Weiss says. “When a recipe calls for crushed fresh garlic or ginger, or both, I just take a frozen cube out of the pan instead of taking the time to chop it. They are super practical and taste as good as they are fresh. "
Bacon. Some of the easiest foods to freeze don't start in the freezer. “Bacon may not seem like the healthiest option, but adds a bit of a magical, smoky flavor to healthy foods like pasta sauce, veggie stir-fries and salads,” says Morford. "I like to keep it in the freezer to be able to remove one or two slices without cooking an entire book." To avoid nitrates, look for brands labeled "unhardened".
Potatoes. With over 60 different phytonutrients and vitamins to prevent disease, the spuds are terribly underestimated. “Whether it's sweet potato fries, grated potatoes, or tater tots, I always have some kind of frozen potato on hand,” Cohn says. “They are very versatile as a side dish, cooked in a quiche or as a base for an appetizer.” If you really want to improve your game, look for roasted sweet potato “toast”. A single slice can provide almost a whole day of vitamin A. They are especially delicious topped with a peanut butter or ricotta schmear.
Quinoa. “Quinoa takes about 15 minutes to cook, but sometimes I don't have 15 minutes, which is why I often turn to frozen quinoa,” Weiss explains. "It's ready in three to four minutes, and it's perfect for weekday Buddha bowls or a simple gluten-free side dish." Unlike ready-to-serve quinoa fortified with sodium, frozen quinoa often contains a simple ingredient: quinoa. Compare the labels to be sure.
If you've avoided the freezer aisle, maybe now is the time to adopt it. With the right strategy, it could improve your diet and make your life easier.
This information is for educational purposes only and is not intended to replace medical diagnosis or treatment. You should not use this information to diagnose or treat any health problem or condition. Always consult your doctor before changing your diet, changing your sleep patterns, taking supplements, or starting a new fitness routine.
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Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you’re going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.
Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works ’best’, and therefore take more time than they should to even get going.
You always must remember that half the battle is just getting started, so avoid going into too many details that are just going to hold you up from playing the game.
The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building bourrinage and seeing your body transform into your ideal physique.
That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build force. If you pay heed to these rules, probabilités are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.
The first bodybuilding tip that will make the single biggest difference on your rate of bourrinage gain is whether you are able to consecutively add more weight to the bar.
It’s not going to matter how many fancy principles you use, if you aren’t increasing the sheer amount you are lifting over a few months of time, you aren’t building force as quickly as you should be.
The number one priority of any bourrinage gaining bodybuilding workout program should be lifting heavier and heavier weights.
When you get ’stuck’ and aren’t able to bump the weight up higher, that’s when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body’s potential, so that in a few more weeks, you can bump it up to the next weight level.
All those fancy protocols will definitely have an advantage down the road once you’ve attained a level of musculature you’re satisfied with, but until that point, you should use them intermittently when you’re unable to lift heavier.
The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every solo set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.
While it is true that you have to push the groupes musculaires past their comfort level in order to see progress, you can run into a number of problems when you’re lifting to failure each and every set.
The first major venant is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.
The second problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a deuxième, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps bermuda of failure. This will still get you pushing your body hard and sérieux at the intensity level needed to build muscle, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.