SUMMARY

These amazing herbs and spices can help you supercharge your meals and boost your overall health. The list includes ginger, parsley and cinnamon.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

A dash of cumin, a sprinkling of cilantro, a few sprigs of mint.

Herbs and spices are not only stellar for flavoring your favorite foods, but many also have outstanding health benefits.

Adding herbs and spices is one of the simplest ways to supercharge your diet. These tasty seasonings can do everything from boost your immunity to help fight inflammation, control blood sugar, and are wonderful for adding more flavor to your food without having to rely on salt. In fact, many herbs and spices have multiple benefits. Finally, an excuse to start an herb garden at home!

Let’s take a look at some of the healthiest herbs and spices to boost your immune system, reduce inflammation, and control blood sugar levels.

The Best Herbs & Spices for Boosting Immunity

Looking for natural ways to boost your immunity during cold season? There are several herbs and spices that can help your body fend off those pesky viruses.

Echinacea

Echinacea may help shorten the duration of a cold although as studies note, there can be quite a bit of difference in echinacea products. While there are many preparations available if you’re starting to feel a little under the weather, brew yourself some echinacea tea.

Ginger

Ginger truly deserves its superfood status. This nutrient-rich rhizome has a host of benefits, including a compound called gingerol which may help battle infections.

Parsley

There are plenty of benefits to eating raw parsley, including bolstering your immune system. Parsley is full of antioxidants which are essential in helping to fight off colds. This simple herb is definitely more than just a garnish for your plate, it can help reduce inflammation and also boasts essential nutrients like calcium, iron and vitamins K, C, and A.

10 Herbs and Spices to Relieve Nausea

Suffering from an upset stomach? There are several herbs and spices that can help alleviate nausea, relieve bloating, and help the symptoms of IBS. Ginger is the most famous, but there are plenty of other tasty options to kick stomach problems to the curb.

• Mint
• Chamomile
• Peppermint
• Fennel
• Dill
• Cinnamon
• Cumin
• Nutmeg
• Mace
• Lemongrass

Try These 18 Herbs & Spices to Reduce Inflammation

With their anti-inflammatory benefits, these herbs and spices are particularly good at reducing chronic inflammation, which some studies believe can lead to diseases like heart disease, cancer, arthritis, diabetes, and neurodegenerative diseases.

Anti-inflammatory herbs and spices may also play a role in pain relief. Here are some of the best anti-inflammatory herbs and spices to add to your diet.

• Allspice
• Ginger
• Turmeric
• Cinnamon
• Chili powder
• Black pepper
• Clove
• Rosemary
• Borage
• Stinging nettle
• Basil
• Cat’s claw
• Evening primrose
• Cayenne powder
• Cardamom
• Paprika
• Lemongrass
• Holy basil

The 13 Top Herbs and Spices for Controlling Blood Sugar

Adjusting your diet is key to controlling blood sugar levels and can help in the management of conditions like diabetes. Certain herbs and spices can lower blood sugar and help prevent blood sugar spikes. Adding a teaspoon or two to your meals or sipping on freshly brewed herbal tea is an easy way to incorporate them into your diet.

• Yerba mate
• Fenugreek
• Cinnamon
• Oregano
• Sage
• Marjoram
• Tarragon
• Mint
• Ginger
• Thyme
• Rosemary
• Cilantro
• Tarragon

Herb and Spice-Packed Recipes to Try This Week

Wondering how to get the most benefits from all of these herbs and spices? You can try brewing teas at home (think ginger, mint, and lemongrass), adding a dash of spice to your morning cup of joe (cinnamon is always a winner), or you can hit the kitchen. Inspired to add more herbs and spices to your diet? We’ve got a few tasty recipes for you to whip up.

Chimichurri with Grilled Vegetables recipe

Chimichurri is typically used as a condiment for grilled meats, but it’s equally fantastic spooned over grilled veggies. You can also use it on your favorite wraps, tacos or as a marinade for tofu.

Ingredients for the Chimichurri

• ½ cup parsley, finely chopped
• ½ cup cilantro, finely chopped
• 3 garlic cloves, finely diced
• 1 shallot, diced
• 1 medium-sized chili, diced
• ¼ cup extra virgin olive oil
• 3 tbsp vinegar
• Salt to taste
• 1 baby eggplant, sliced
• 1 small zucchini, sliced
• 1 red bell pepper, sliced

Directions

1. Preheat your oven to 400 degrees. On a large baking sheet lined with foil, place your vegetables and lightly drizzle with olive oil. Bake for 25 to 30 minutes or until tender.
2. While the vegetables are roasting, place shallot, herbs, chili, and garlic into a bowl. Add vinegar, oil, and salt. Whisk to combine.
3. When the vegetables have reached desired tenderness, drizzle with chimichurri sauce and serve warm.

Gluten-free Tabbouleh recipe

Though it’s traditionally made with bulgur, you can sub it out for quinoa to make a protein-packed, gluten-free take on this delicious vegan dish. It also makes a fantastic quick meal prep idea you can enjoy throughout the week.

Ingredients

• 1 cup quinoa
• 3 bunches fresh flat-leaf parsley, chopped
• 1 bunch mint, chopped
• 3 green onions, sliced
• 3 ripe tomatoes, deseeded and diced
• 1 cucumber, cut into cubes
• juice of one lemon
• extra virgin olive oil
• salt and pepper to taste

Directions

1. Cook quinoa according to instructions on the package. Fluff with fork and allow to cool to approximately room temperature.
2. Add parsley, mint, tomatoes, green onions, and cucumber to the cooled quinoa. Season with salt and pepper and add a light drizzle of olive oil and the lemon juice. Mix well and serve.

Vegan Potato Curry recipe

Curries get their heady aroma and gorgeous flavor from the wealth of spices which are used in the recipes. Different cuisines boast various styles of curry but if you’re looking for something relatively easy but ultra flavorful, this simple potato curry is always a winner.

Ingredients

• 4 large potatoes, cut into small cubes
• 1 yellow onion, chopped
• 1 can of chopped tomatoes
• ¼ cup chopped cilantro
• 1 tsp minced garlic
• 1 ½ tsp minced ginger
• 1 tsp chili powder
• ½ tsp turmeric
• ½ tsp cumin seeds
• ½ tsp fenugreek seeds
• ½ tsp mustard seeds
• 1 tsp curry powder or garam masala
• 3 bay leaves
• water
• salt and pepper to taste
• extra virgin olive oil

Directions

1. Heat oil and add onions, cumin, fenugreek, mustard seeds, bay leaves, salt, and pepper. Fry the onions over medium heat until they become soft. Add garlic and ginger and cook for another minute or so.
2. Stir in chopped tomatoes, then add turmeric, chili powder, and curry powder (or garam masala). Continue sauteing until the tomatoes begin to break down. Add potatoes and fry for another three minutes.
3. Add enough water to that so that the potatoes are partially but not completely covered. Place a lid over the pot and reduce the temperature to a simmer. Cook until the potatoes become soft, stirring occasionally.
4. Once the potatoes are soft, stir in cilantro leaves and serve.

Boost Your Health with Herbs and Spices

The ways you can use herbs and spices in the kitchen are virtually unlimited. Whether it’s a dusting of turmeric in a soup or stew, a tablespoon or two of chopped rosemary over some roasted veg or some freshly made oregano pesto in a potato salad, reaping the health benefits of herbs and spices couldn’t be easier. Eat these herbs daily to boost your health and up the nutritional value of all your meals.

The beauty of it is with so many different herbs and spices, your palate will never get jaded. An ever-changing rotation will not only keep your food tasting fresh and interesting, but also allow you to reap the benefits from everything on your spice rack. The best part? Herbs and spices are suitable for virtually every diet out there, whether you’re vegan, vegetarian, paleo, or eat a bit of everything.

A final word for you, friends. Remember to check with your doctor if you have any pre-existing medical conditions, are pregnant or breastfeeding or are currently taking any medications. Certain herbs and spices may interact with medications, adversely affect certain conditions, and are considered unsafe for pregnant women.

The post 36 Super Herbs and Spices to Boost Your Health appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep.

A cup of tea is one of life’s great comforts.

The humble brew has plenty of health benefits as well, but what if caffeine consumption is a lurking concern for you? There’s no need to fret. Herbal tea is a simple, refreshing caffeine-free alternative to your favorite black or green tea.

What’s more, herbal teas provide you with an excellent means to stay hydrated (we all get bored with water sometimes) while getting a boost of vitamins, antioxidants, and helping take the edge off the day.

Here’s your breakdown of everything you need to know about herbal teas, plus some delicious blends to try at home.

How Does Herbal Tea Differ from Tea?

True teas come from Camellia sinensis, commonly known as the tea plant. The leaves are harvested then cured. Depending on whether or not the leaves are allowed to wilt or oxidize and to what degree, you will get several types of true tea: white, yellow, green, black, and oolong. Tea leaves contain caffeine. Once brewed, an 8 oz cup of tea will contain significantly less than the same size cup of coffee. And while some studies indicate that a bit of caffeine might be a good thing, there’s no denying that too much of the stuff can make us jittery, anxious, cause a rapid heartbeat, and disrupt our sleep.

So what do we do when we’re craving a hot beverage throughout the day? Drink herbal tea!

Herbal teas can be made from fruits, herbs, leaves, and flowers and come in an incredible number of combinations to suit almost anyone’s tastes. Most are caffeine-free but note that there are a few exceptions like the popular yerba mate, which do contain some caffeine.

The Benefits of Drinking Herbal Tea

If you’re sensitive to caffeine but don’t want to miss out on a hot beverage, herbal tea is a revelation. There’s plenty of varieties to choose from, which means you can switch things up to suit your mood throughout the day. And of course, on those sweltering hot days you can batch your herbal tea ahead of time, let it cool, and enjoy it over ice.

The exact benefits you’ll reap will depend on your preferred herbal blend.

• Stay hydrated: If you’re one of the many who struggles to meet your daily water drinking goals, adding a cup or two of herbal tea can help you get there. Keep it light with fresh herbs like basil, lemon balm, or rose.
• Aid digestion: Eat too much at dinner? Feel a bit queasy or bloated? Several herb-based teas have properties to see you through an upset stomach. Try ginger, peppermint, or chamomile tea.
• Get forty winks: While a cup of tea is in itself exceptionally relaxing, certain herbs improve your ability to fall asleep and stay asleep. Look for chamomile, passionflower, or valerian tea.
• Manage your stress levels: We all know how taking a timeout for a warm, calming cup of tea instantly seems to soothe nerves and ease stress. Lavender is perfect for the job.
• Help controls blood sugar: Anyone who is pre-diabetic or suffers from Type 2 diabetes should note that there are several herbal teas which can help lower blood sugar levels. Check out blueberry or bilberry tea. Just be sure to skip any sweeteners.
• Anti-inflammatory: When consumed as part of an anti-inflammatory diet, herbal teas like ginger and turmeric, can help reduce inflammation and potentially decrease flare-ups from conditions like arthritis and celiac.
• Lower blood pressure: Anyone who suffers from hypertension or high blood pressure knows that managing it requires a variety of lifestyle changes. Exercising more and improving the quality of your diet can go a long way to getting your blood pressure under control, but did you know that certain herbal teas can help as well? Hibiscus tea has been shown to lower blood pressure.

Make Your Own Herbal Tea At Home

Brewing your own herbal teas at home is as easy as the tea is delicious. Hit your local market and pick up a selection of organic (fresh or dried) herbs, flowers, and dried fruits. If you’re growing your own herb garden all the better. Fresh herbal tea whenever you fancy it? Yes, please!

To make a pot, spoon two to three teaspoons of your herbal tea mixture into a tea steeper. Bring your kettle to a boil then pour in your teapot. Depending on the specific blend you’re using, allow your tea to steep for about 5 minutes.

Pro tip: If you’re using fresh herbs, be sure to let them steep a little bit longer.

The best part is you can create your own unique blends to suit your tastes. Need some inspiration? Here are a few of our favorite blends:

• Chamomile & Lavender tea – for maximum relaxation at the end of the day or to get you ready for a good night’s sleep.
• Ginger, Lemon & Cinnamon tea – to cure a queasy stomach.
• Lemon Balm & Mint tea – keep yourself refreshed and hydrated.
• Hibiscus & Orange tea – hibiscus is full of antioxidants and can reduce high blood pressure.
• Rosehip, Apple, & Licorice tea – beautifully perfumed, with just a hint of sweetness.
• Echinacea & Lemongrass tea – a common cold and flu remedy, echinacea is also fantastic for reducing anxiety, and has anti-inflammatory properties.
• Golden Turmeric, Orange Peel & Giner tea – fragrant citrus peels balance the pungency of turmeric root.

Are There Side Effects to Drinking Herbal Tea?

By and large, herbal tea is safe for you to enjoy as you please. However, certain teas can have side effects, especially if you consume them in large volume. Some may even interact with specific medications and those with food allergies will want to carefully inspect labels to make sure to avoid any potential allergens. As always, you should direct any questions and concerns to your doctor if you have any concerns, especially if you’re pregnant or nursing.

According to a recent study, there is some indication that high acid drinks like fruit teas can strip away tooth enamel, so practice moderation where they’re concerned.

Whatever the reason, whether you sip on an invigorating peppermint tea for a caffeine-free perk up in the morning or an echinacea tea to help fight off a seasonal cold, herbal teas are a terrific way to drink healthy without skimping on flavor.

The post Refresh Yourself With Herbal Tea appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

It’s nearly time.

You’ve been training hard for months on end and measuring every morsel of food you put into your body.

Finally, your consistent effort and discipline have paid off, and you’re being rewarded with the opportunity of starring in a photoshoot.

Great job, but your work isn’t quite over yet…

The week prior to your shoot is arguably one of the most important phases when it comes to looking as lean and healthy as possible on your big day. Today, that’s exactly what we’re going to explore:

How to maximize your time and fuel your physique leading up to the event (and the most common mistakes to avoid).

Keep in mind:

If you’re a newcomer to the workout world looking to get in shape, this guide isn’t about gaining a six pack in a week or unveiling the secret to overnight weight loss…

By all means, read on and experiment with caution, but note this is really designed to help seasoned gym-goers and bodybuilders build upon their years of experience. It’s the icing on the cake, not the cake itself.

It’s also important to keep in mind that everybody is different, and whilst this guide contains ideas from both decorated physique athletes and experienced researchers, there’s not necessarily a one-size-fits-all solution. Experiment, adjust and find your sweet spot.

With that all cleared up, let’s dig in!

In this guide you’ll learn:

• The best ways to eliminate bloating prior to your shoot (for washboard abs).
• Why water retention could be your biggest enemy (and how to beat it).
• How to correctly control your carb intake to look as lean as possible.
• A step-by-step nutrition guide for hitting your peak on the big day.

3 Steps For Being Shredded for Your Photoshoot

Step 1: Beat The Bloat

Ah, the dreaded belly bloat…

This troublesome buildup of gas is often caused by swallowing too much air or results as a byproduct of gut bacteria digesting certain foods.

By keeping bloating at bay, you’ll not only feel much more comfortable on your shoot, but it’ll also help your stomach appear more slim and toned. Win-win!

Four Top Tactics for Banishing Bloating:

1/ Eat Anti-Bloat Foods

Some of the best foods for keeping bloating at bay include:

• Ginger – A powerful anti-inflammatory, this ancient root contains digestive enzymes that help the body break down protein easily.
• Fennel – Has a natural diuretic effect (more on this later) which helps to remove excess water (and gas).
• Lemons – The acidity of lemons is similar to the pH found in the gut – one of the reasons many believe it aids in digestion.
• Avocados – As if you needed an excuse? Avos are rich in potassium, which again helps to release excess water.
• Papaya – Contains the enzyme papain that helps break down food and smoothe out digestion.

2/ Limit Stress

Stress is a BIG driver of digestive discomfort and bloating for many people. Your nerves are bound to be a little elevated in anticipation of your big day, but tactics such as box breathing, meditation and journaling can help keep things under control.

A 2001 study of IBS patients showed that 6 weeks of meditation training significantly reduced digestive symptoms, even after a three-month follow-up.

Slowing down when you eat and chewing your food thoroughly may also reduce the risk of bloating, as it gives your body a better chance of digesting your meals properly.

3/ Consider Supplementing

For some, digestive enzyme supplements can reduce bloating by helping to break down indigestible carbohydrates and proteins when taken prior to a meal.

Probiotics or ‘friendly bacteria’ are also worth experimenting with, as they’ve been shown in studies to help reduce gas and bloating. You can get them in supplement form, but also via fermented foods like yogurt, kimchi, sauerkraut, miso, tempeh, and kombucha.

4/ Keep Things Moving

Constipation can sometimes be a cause of belly bloating. While fiber is often recommended to help things along, for some people this can make things worse, so it’s wise to tread carefully.

If health conditions are ruled out by your doctor, light movement, adequate water intake and keeping a handle on stress can all potentially help out.

Foods to Avoid That Often Cause Bloating

As well as making a few lifestyle modifications, you can also reduce bloating before your shoot by limiting these common food culprits:

You’ve no doubt noticed:

Many of the foods on the list above are actually nutritious. In most cases, they’re totally fine to eat, and they actually contain a bunch of important vitamins and minerals. But if you’re prone to stress or gut discomfort, you might want to avoid them during the few days leading up to your photoshoot.

Why?

Excess fiber can sometimes be the bloating trigger for some people, as can FODMAPs – fermentable carbohydrates found in many grains, lentils, cruciferous veg, and sweet fruits.

Under normal conditions, a healthy gut doesn’t seem to have any problems with these foods, but people with more sensitive tummies or issues such as IBS or IBD may find they flare up (particularly during potentially stressful times, like prepping for a shoot).

Gluten and dairy can also be problematic, as they’re both common allergens. Alternatives to both may be worth experimenting with both during the buildup to your day and in your everyday diet.

Further resources:

• FODMAP Food List
• 25 Low FODMAP Recipes
• 18 Ways to Reduce Bloating

Step 2: Minimize Water Retention

Along similar lines to reducing bloating, minimizing water retention is another effective way to slim down and make your muscles look more defined pre-shoot.

What we’re essentially looking to do is reduce or eliminate subcutaneous water (the water held just under the skin). In doing so, the skin appears tighter, and muscles tend to have more of a ‘pop’.

Four Ways to Cut Water Retention

1/ Take Natural Diuretics

Natural diuretics help to reduce the amount of water your body holds onto. Some of the most effective include:

• Fresh ginger
• Lemon and lime
• Mint
• Dandelion root
• Tea and coffee

As we touched on earlier, some of the above may also be effective in helping you to beat the bloat too. Win-win.

2/ Manipulate Your Water Intake

Drinking more water at the beginning of the week causes your body to fall into the habit of excreting water at a higher rate (since your body is trying to stay in balance). When you then reduce your consumption towards the end of the week, your body dumps a larger amount in a short period of time (since it’s still used to disposing of the water at a higher rate).

A word of warning:

If you plan on experimenting with your body’s water content, do so with caution. Too much water can cause cells to swell too much. This is especially dangerous if it happens to brain cells, which can be life-threatening.

Common symptoms to watch out for include: headaches, nausea, vomiting, confusion, drowsiness, difficulty breathing, muscle weakness, and cramping.

On average, a healthy kidney can eliminate about 5.3-7.4 gallons (20-28 liters) of water/day; 27-33 oz (0.8-1.0 liters or 3-4 cups) per hour. With that in mind, you should never drink more than 27-33 ounces (0.8-1.0 liters) of water per hour.

3/ Reduce Your Salt Consumption

Excess sodium is one of the main causes of subcutaneous water buildup. As sodium holds onto water, it builds up and can make the skin appear puffy. By limiting processed foods and added salt, you’ll hold onto less liquid and look leaner.

Some of the biggest culprits when it comes to salt content:

• Chips and snacks
• Fast food and takeout
• Canned goods
• Cold cuts and deli meat
• Pickled veggies

4/ Get a Sweat On

Whether it’s through exercise or cooking away in a sauna, sweating is a natural way to remove excess water (and potentially toxins) from the body.

Light exercise at the start of the week is also a great way to deplete muscle glycogen levels, which brings us to…

Step 3: Control Your Carbs

When you eat carbs, they are either used right away as an energy source or they get stored for later in the liver and muscles as glycogen. When those two tanks get filled up, any excess carbs are stored as body fat.

When it comes to photoshoots and physique competitions:

It’s widely believed that if you temporarily restrict your carbohydrate intake (which depletes your muscle glycogen), your muscles will start craving more glycogen. When you then decide to eat carbs again, your muscles will store more glycogen than normal, making them appear larger.

It’s an old-school technique typically used by bodybuilders, but also has some science behind it too:

A study in the 60s by Swedish researcher Dr. Bergstrom suggested that restricting carbs over a 3 day period whilst exercising reduced glycogen stores down to less than a third of normal values. The interesting part is that during the carb refeed, higher than normal levels of glycogen were observed.

Timing seems to be super important for this to work correctly.

As a general rule of thumb:

You want to eat small amounts of carbs at the beginning of the week prior to your shoot, and carb load towards the end.

Low Carb Recipes:

• Easy Low Carb Breakfasts
• Low Carb Lunch Ideas
• Simple Low Carb Dinner
• Low Carb Snacks
• Low Carb Meal Delivery

The Step By Step Guide to Peaking For Your Photoshoot

Leaning Out Prior to Peak Week

During peak week, the goal is to put the finishing touches on and enhance muscles before you get into the spotlight, but as we touched on earlier, it’s not the miracle cure.

Before you focus on your peak week diet, it’s important to make sure you already have a balanced regime in place, and you’re close to your ideal body composition for the tasks ahead. You might choose to calculate it yourself or consult an experienced sports dietitian/health coach.

Most people usually start off by figuring out how many calories they need and then break them down into macronutrients. This should all ideally be estimated with your bodyweight, height, body fat and activity levels in mind.

Here is a calculator that can give you a good estimate.

After you find a calorie range that fits in with your fitness goals, you can then begin to break down the macros. Thankfully, the smart guys with lab coats on have already done it for us.

An example breakdown from a 2014 study for someone prepping for a bodybuilding contest (or photoshoot) looks like this:

Keep in mind:

These macros are primarily designed for aesthetic purposes – to help you lose body fat and maintain muscle mass. From a health and longevity standpoint, focussing on the quality of your food over the quantity is from my experience a more sustainable, long-term strategy.

A Peek Into the Peak Week Schedule

Now we’re onto the final stretch. The last piece of the puzzle. Bear in mind that what follows is a short-term solution for enhancing the way your body looks – it’s by no means a healthy practice to maintain over the long-term.

As well as limiting sodium, managing bloating and cutting out processed foods, below you’ll find a sample plan for manipulating your macronutrient intake in the week prior to your photoshoot.

Since some of these recommendations depend on your usual intake, take the below with a pinch of salt (but not too much). It’s meant to be used as a guide that you can experiment with and tweak based on your specific needs and goals.

The best piece of advice I can give before you continue:

If possible, give it a trial run. Ideally, you don’t want the first time you try your peak week to be during your actual peak week. Have a play around a few weeks or months out from your shoot or show, and you’ll have a better idea of what works for you.

6-3 Days Before Photoshoot

• Fluids: drink up to 1.5-2 gallons water/day.
• Carbs: ½ normal carb intake.
• Lean protein: remains the same as usual.
• Fats: adjust to make up for calories lost from carbs.

Remember – it’s during these initial three days that you want to begin drinking more water than normal so that your body gets used to excreting more.

You also want to deplete your carbohydrate intake so that your muscles start craving carbs. The amount may vary per person, but a good rule of thumb is ½ of your normal carb intake. So if you usually eat 150g per day, chop it down to 75g and increase your calories from healthy fat sources to make up for lost calories.

2 Days Before Photoshoot

• Fluids: drink ½ gallon for the day.
• Carbs: 2x normal carb intake.
• Lean protein: remains the same as usual.
• Fats: reduce to make up for calories gained from carbs.

Now that your muscle glycogen is depleted, it’s time to begin carb loading. Many people do best with moderate-fiber starchy foods such as oats, potatoes, yams, and unripe bananas. These carbs are easy to digest and get stored quicker into your muscles compared to high-fiber carbs (and are less likely to cause bloating).

As you increase your carb intake, your muscles should soak up the glycogen, adding more volume and shape to your gains. At this time, you’ll also want to slow down on the water to trigger the release of subcutaneous water.

1 Day Before Photoshoot

• Fluids: drink ¼ gallon water for the day.
• Carbs: make small adjustments if needed.
• Protein: lean protein remains the same as usual.
• Fats: adjust to make up for calories from carbs.

A day before the event, it’s time to cut your water intake further. Again, proceed with caution and listen to your body.

With regards to carbohydrate intake, play it by ear. If your muscles look full, but the definition is blurry, it’s generally advised that you go back to your normal carbohydrate intake. If you’re still not filling out as much as you’d like, you may want to continue with a high carb count.

Aside from food, it’s also important to pay close attention to your mental health. Prepping takes a lot of effort and can be super stressful. Practice visualization and breathing to channel that nervous energy, and don’t be afraid to talk to someone if you’re starting to freak out!

Day of the Photoshoot

Sip water throughout the day, but ideally no more than 1-2 cups. This will help keep your body from storing water under the skin. Just remember to be smart about it and sip water if you feel too dehydrated.

If you want to eat before the shoot, go for a combination of moderate-fiber carbohydrates, along with some lean protein and healthy fat.

Something along the lines of:

• 20-30g protein
• 40-100g carbs
• 15-30g fat
• 800-2000mg sodium

Over to you!

There we have it – your ultimate guide to meals before a photoshoot. You now have all the tips and tricks you need to lean out and look as ripped as possible on your big day.

All that’s left for you to do is for you to get out there and put things into action!

After all your hard work, remember to refuel and give yourself the right rest and recovery you need. It’s not often talked about, but preparing for a shoot or a contest places a fair amount of stress on the body and the mind.

So enjoy the process, learn from the experience, and come back even stronger next time.

The post Best Foods to Eat Before a Photoshoot appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Bloating is a condition when our stomach feels extremely tight and full. This often happens due to gas or water retention.

We feel bloated when we are constipated, which can contribute pain in our abdominal area, according to John Hopkins Medicine.

Eating and drinking certain foods can lead to bloating, especially if they have a lot of sodium. Too much sodium might cause our bodies to hold extra water.

However, there are other foods you can eat that can reduce bloating and gas.

Here are a few of the plant-based foods that can help relieve or prevent that puffy feeling.

1. Lemon

Lemons are a natural diuretic and a gentle laxative. Lemon helps keep food moving through your digestive tract and flush out excess water.

2. Rosemary

Did you know that the herb is also used to treat indigestion and bloating?

Rosemary can calm the stomach and help reduce over digestive activity. Plus it has anti-inflammatory properties that can help eliminate the bloat, according to Be Well Buzz.

Steep some rosemary in your next cup of tea or combine it with some celery to make a broth.

3. Ginger

Although ginger is known for aiding when you have a cold, a sore throat or achy muscles, it can help fight the bloat too.

Ginger is a natural anti-inflammatory and aids with healthy digestion. It can soothe the digestive system and relax the muscles of the digestive tract according to Health contributing nutrition editor Cynthia Sass, MPH, RD.

Also, in a recent study, participants who consumed a small amount of ginger powder before a meal saw a 50% increase in the emptying of their stomach.

Ginger has a strong spicy taste, so feel free to add it to your main dishes and salads for some extra flavor.

4. Banana

Keep an eye out on your overall potassium-sodium level. It appears that high potassium levels can reduce water retention in two ways, by decreasing sodium levels and increasing urine production.

Bananas have a high potassium level so they can aid with reducing your bloating symptoms.

Did you know that one medium banana has 422 milligrams of potassium? Just one banana alone can help fight the bloat.

If you need an extra boost of potassium, add sliced banana to your oatmeal, fruit salads, or smoothies.

5. Papaya

Inside of this tropical Mexican fruit is a white, milky substance called papain, a proteolytic enzyme, that help promotes a healthy and regular digestion and prevents constipation, according to Medical News Today.

Papaya also contains choline. Choline aids in reducing chronic inflammation and aids in fat absorption.

According to Medical News Today, not only can papaya can help with the bloating, but it can also help reduce heart disease, keep your hair feeling moisturized with it’s Vitamin A, and lower blood sugar levels in type 1 diabetics.

Papaya may not be the most popular fruit because of its taste and smell, nor is it easy to find in your standard grocery store, but it is still worth giving a try.

Add papaya to your fruit salads, smoothies, and other dishes.

6. Cucumber

Cucumbers are a great way to deflate a puffy tummy because they have quercetin, a flavonoid antioxidant that helps reduce swelling/bloating, according to Health contributing nutrition editor Cynthia Sass, MPH, RD.

The high water density (96%) and fiber content (2g) can increased your frequency to the bathroom, which can help you feel less full and help release your excess water and toxins.

Slice up some cucumber and add it to your water and salads.

7. Celery

Celery has flavonols and flavone antioxidants which are known to help decrease fluid retention. Their seeds are a natural diuretic, according to the University of Maryland Medical Center and that’s why celery is commonly used as a digestive aid to regulate bowel movements and control intestinal gas.

People like to talk bad about celery because it doesn’t have a lot of nutritional value, but they do. Live Science says that celery contains vitamin C (2%), vitamin A (4%), and potassium (3%).

Add celery to your salads, main dishes, and your vegetable juices.

Last Remarks on Bloating

Keep in mind that when you’re bloated, it’s best to lean toward cooked veggies over raw. The fiber structure is broken down when vegetables are cooked which makes them easier to digest.

Eat as much as you can of these foods listed on a daily basis to help you reduce your chances of bloating.

Remember that bloating is a temporary state and not a reflection of the actual size and shape of your normal body.

Once you have eliminated the bloated feeling, you will feel like your normal self again and give you mental relief. Even if you might suffer through a few more days of physical discomfort.

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