Proper Nutrition for Athletes

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Proper nutrition is a vital part of living a healthy life; this is even truer when considering nutrition for athletes. Athletes who are more active or are engaged in a sport plan to have a well-balanced diet. this includes the proper nutrition that the body requires will help you remain healthy and energized.

Today, acquiring proper nutrition for an athlete is not complicated to achieve; with the help of scientists and nutritionists, there is a wide multiplicity of nutrition plans and nutrition programs to select from. Without the appropriate nutrition, athletes can develop a numerous diseases, as well as run the risk of poor performance on the ground, court or athletic event.

athletes

Why is proper nutrition for athletes important?

The main circumstance why athletes should find a nutrition program is in order to they can remain healthy and prevent injuries. Recent analysis reports that injuries are more predominant during the last 20-30 minutes of a game; this is because all through this time the body is more fatigued and the mind becomes less concentrated. A healthy diet can help athletes construct endurance not only physically, but mentally additionally. Staying focused and energized all through a game or an occasion can help prevent injuries.

Another important circumstance to accumulate proper nutrition is to optimize your overall performance. apart from of all the training and aptitudes received, the unique way for an athlete to reach his or her full potential is by nourishing and fueling the body. By eating healthy meals full of nutrients, supplements, and minerals, athletes can provide their body with the right energy source to implement well.

What should good nutrition for athletes include?

Athletes should consider consuming a healthy diet that incorporates the following;

Carbohydrates – Since they provide up to 50% of the energy source, carbohydrates should absolutely be on top of the nutrition plan list. The more active any individual is the more carbohydrates the body will use. this includes proper numbers of carbohydrates in your diet will aid in your performance and strength.

Water – As most know, water is needed for life. Being well-hydrated is important for all human beings particularly athletes. Becoming even slightly dehydrated may be extremely harmful while you’re active. Water is necessary to regulate your body temperature and safeguard your health.

Fats – Like carbohydrates, fats are in addition a good source of energy. While fat is normally only used after one hour of performance, an appropriate amount of fat should be included in an athlete’s diet. Lack of fat consumption can notably affect your physical task.

Protein – Once carbohydrates and fats have been used, the body will search for proteins as an substitute energy source. When additional protein is consumed, the body stores it as fat and uses it when energy is needed.

Vitamins & Minerals – Riboflavin, thiamin, and niacin are 3 important supplements that should be included in an athlete’s nutritional regimen. These vitamins are needed in order for the body to generate energy.

How can you accumulate the proper nutrition?

Most people do not have the time or patience to construct their own nutrition plan. That is why singular nutrition programs for athletes have been developed. These nutrition plans are made particularly to help athletes enhance their performance and also their overall health. Athletes should systematically be cautious to provide their body with the nutrients it needs to become successful.

 

Safety Precautions When Using Edible Flowers

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Growing your own edible flowers can be a fun and interesting hobby that will add wonderful tastes, colors and nutrients to your diet. However, they are not for everyone.

Starting slowly is the safest way to decide whether they are right for you.

flowers

Health Issues

Those who have seasonal allergies might react to eating edible flowers, so they should exercise caution. Watch out for trouble breathing or a swollen tongue. In terms of preparation, in most cases the pollen from the flowers should be removed, to reduce allergens and improve the flavor overall.

Know Which Are Edible

Some flowers look and smell gorgeous, but are poisonous. Others might not look too appetizing, but are great to add to recipes. A good book on edible flowers can get you started. So too can buying small amounts of dried flowers. In this way, you can explore what each tastes like. Then you can decide if you would like to grow and harvest them yourself by setting up a container garden indoors, or flower garden outdoors.

With so many to choose from, it will take some time to find your favorites, but it can be a fun and tasty journey of exploration.

Slowly Add Them to Recipes

As with most plants, edible flowers can have various digestive effects – including a laxative one. Gas and upset stomach can also occur when trying new foods. Eat small amounts first to see how well the flowers agree with you. You might like to keep a food journal to note your results.

Avoid Pesticides

The best thing about growing your own edible flowers is that you can go organic. Certain flowers and herbs serve as natural insect repellents, such as mint and rosemary, so you can keep bugs at bay.

Be Careful with Composting

Compost is organic matter from food, such as orange rinds, tea leaves and so on, that are used to fertilize plants. Always put your compost on the soil, never on the leaves or flowers of your plants.

Get a Detailed Book

A detailed book of edible plants should have a photo, the English name, the Latin name, and basic details about the care of the plant. Use sticky notes to help you identify the plants you have tried that you like the taste of, and be sure to bring the book with you to your local nursery or garden center when you visit to buy seeds or plants.

Above all, check which parts of the plant can be eaten, and how they should be prepared. For some, it might be the flowers only; for others, the leaves as well.

Be Sure You Get the Species Right

Some edible flowers are part of a larger family of related plants, some of which might be poisonous. When buying seeds or plants, use the exact Latin name of the species listed in the book you are using.

Keep the Seed Packets and/or Plant Tags

Be sure to keep these items so you have instructions on care and feeding readily and hand.

Label or Tag Everything

The last thing you want is to get confused and ruin a recipe because you have put in the wrong flowers.

Choose the Right Fertilizer

When growing these plants, you are going to be prolonging the harvest and keeping the flowers active for longer than they would be in nature (when they turn to seed and then never flower again until the following year). There are lots of fertilizers available, but aim for an all-natural one like liquid seaweed or cocoa mulch to keep the nutrition levels in the soil high throughout your growing period.

Test Your Soil

If you have a garden, take a sample to your local garden center to have it tested. In this way, you can be sure you are making the right choices of plants and will get healthy blooms that will not get mildewed and become inedible.

Follow these precautions to get the most out of your harvest.

Cooking with Edible Flowers and Herbs

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Cooking with edible flowers and herbs can be a wonderful new way to add flavor and interest to your favorite recipes, and to branch out to try new recipes.

Here are some tips to help get you started.

cooking

A World of Flavor

There are many edible plants with wonderful tastes and visual appeal. Taking the time to research what is edible and which recipes it can be used in will not only add variety to your meals, but also phytonutrients (plant nutrients), vitamins and minerals.

In terms of herbs, just take a look at any spice rack in a supermarket, and chances are you will see both old favorites, like oregano and basil, with new, intriguing herbs lie borage and cilantro. Most herbs can be grown at home in containers or in the garden. They will be cheaper than store bought, and delightful-tasting when used fresh.

You can also dry your harvested herbs, which will be a lot less expensive than commercial brands. Best of all, your own herbs will be organic and pesticide-free.

Traditional Recipes

Our ancestors wasted nothing. They started as hunter-gatherers, and through a process of elimination, discovered which flowers and herbs could be eaten. This knowledge got passed down through the centuries, and eventually made it into the earliest cookbooks. Many of these are free online, so you can discover popular dishes from the Middle Ages, or how Shakespeare would have dined.

A World of Recipes

There is also a world of cuisines to explore, each with their own herb combinations. Italian food, Indian, Thai, Chinese… learning about the herbs and spices used can help you add variety to your weekly meals, without expensive restaurants or takeaway.

Soups and Stews

Soups and stews are an excellent way to cook for two reasons. The first is that everything goes into one pot to simmer, for easy cooking and clean-up. The second is that everything is cooked together, so no nutrition is lost.

Soups and stews tend to also be very hearty and filling. They are ideal during chilly weather. Chances are you won’t overeat either, because the food will be so flavorful and satisfying.

The herbs you use will depend on the main ingredients in the soup. For lamb, seasonings like sage, rosemary and thyme will enhance the food. Just add a range of vegetables such as peas and carrots, and some wedges of potato for a complete meal.

Sauces

One of the most popular sauces is Italian tomato sauce to pour over pasta. You can make your own in minutes with some fresh tomatoes that have been cored and quartered, and some oregano, basil and a dash of olive oil. Some people lightly sauté the herbs in the olive oil to release more of the flavor.

Other sauces can liven up chicken, fish and beef. It is all a question of learning which herbs you prefer, which can be a fun journey of exploration.

Garnishes and Decoration

Edible flowers and herbs have also been used for centuries to make food more attractive, in addition to adding flavor if the items used are intended to be eaten. You can add flowers to ice cubes to add beauty and flavor to a pitcher of drinks, or a platter of cheese. Your salads can take on new and vibrant colors with the help of nasturtiums and other edible flowers.

Desserts

Edible flowers and some herbs were also the foundation of the desserts our ancestors loved. Rose petals and rose water were highly prized and used in many different recipes. Violets and other flowers were candied and eaten as is, or used to decorate cakes and puddings. Jellies were also very popular, and were both tasty and nutritious.

Drying Edible Flowers and Herbs

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Edible flowers and some herbs can be delicate, but learning how to dry them properly can ensure you make the most of each harvest.

Some people swear by a commercial food dehydrator, but if you don’t want to go to the expense, there are simple ways to dry your flowers and herbs.

herbs

Know What Is Safe to Eat

Safety first. Take the time to research what is safe to eat, and what it can be used for. In some cases, you can use the flowers, in others the leaves. Sometimes with herbs, you might be able to use the entire plant. There are many websites online with free information.

If you tend to have seasonal allergies, you might wish to avoid eating flowers. Most people should avoid eating the pollen, in order to avoid allergic reactions and to improve the taste of the flowers.

Good edible options include roses, mums, nasturtium, lavender and pansy.

Know What You Like

Edible flowers and herbs are very much a personal taste and preference. Think about the kind of herbs you use in your cooking these days, and how handy it might be to grow your own. As for flowers, check the descriptions of common edible flowers in relation to taste, whether they are sweet or savory, and so on. Then you can start planning your growing, harvesting and drying.

Choose Flowers and Herbs That Dry Well

Not all edible flowers and herbs dry well, so choose ones you know will be hardy enough to survive the process, and ones you use regularly.

Hang Them Upside Down

Hanging the flowers and herbs upside down on a rack in a cool, dry place will help preserve them. They should be completely dry when you start; that is, with no dew on them. You can tie them into loose bunches with some cotton thread and hang them by the thread from hooks. They will usually take four to seven days to dry completely.

Once they are dried, you can remove flowers, leaves and so on from the stems and harvest the edible parts of the plant. For flowers, cut them in half and clean out any pollen or other inedible parts.

Store your harvest in cool, dry containers. Be sure to label each one so you don’t get any surprises when you use them in cooking.

Using Your Own Oven

Set your oven to 140 degrees F. Line some cookie sheets with paper towels. Lay the herbs in a single row on the towels. Heat for about 30 minutes, then check on them and turn them over. Heat through for another 20 to 30 minutes, but do not allow them to burn, or else all their nutrients and their taste will be gone.

Trim the edible parts and store in a cool, dry place.

Keep Things Dry

No matter which method you use, be sure the flowers and herbs are completely dry before storing them. Otherwise, they will develop mildew and become useless.

Recipes

There are many recipes that call for dried herbs, so have fun experimenting. As for edible flowers, you will need to do some research, but you should be able to find a range of soups, stews, sauces, salads and desserts. Dried herbs are three times stronger in taste than fresh, so use sparingly.

Different Ways to Use Edible Flowers

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Edible flowers work great in a range of recipes, from soups and stews to salads. But their vivid colors and pretty appearance can also help you create a whole new level of interest and flavor as you produce more exotic-looking dishes, or use the flowers as vibrant garnishes.

Here are a few ideas for using your edible flowers.

Ice Cubes

Place a flower or two in each compartment of an ice cube tray. Add water and freeze. Add to clear drinks. Also uses fresh flowers as garnish. Depending on what flowers you choose, they can add a lemony tang, taste of cucumber, and more.

Popsicles

Add flowers to your popsicle containers, fill with liquid, add the stick and freeze. You can have a colorful array of sunny-looking popsicles laden with flowers and interesting tastes, such as lemon mint or lavender.

Lollipops

You can make your own lollipops with sugar syrup and sticks. Try to find one perfect flower per pop. You can then arrange them on a stand and dazzle people with the colors.

Candied Petals

Candied violets have been used for centuries, both as a sweet treat and as an elegant way to decorate cakes. Create a box of your own to pass around when guests come, or give as gifts.

Jellies/Turkish Delight

Clear gelatin and some sugar can be the foundation of vividly-colored jellied candies. You can also add rosewater and rose petals if you like, to make your own Turkish delight. Make a tray of it, chill well, and cut into small squares. Toss the squares in some powdered sugar to stop them sticking together.

Cake Decorations

Fresh or dried edible flowers can dress up any cake. You can also use candied flowers. Some people use buttercream frosting and place the flowers around the top and sides of the cake.

Other cooks use fondant icing, a soft sugar paste that you roll out until it is large enough to cover the cake you wish to frost. Consider scattering flowers and petals onto the fondant as you give it a last roll out before you place it on top of the cake.

Use edible flowers as charming cupcake toppers. You can also make frosting from the flowers, such as rose.

Cookie

Make your usual sugar cookie dough. Roll it out, cut into cookies, and roll a fresh flower into the top of each cookie. Use a variety of blossoms and you will be able to create a stunning-looking cookie platter.

Garnish for Serving Platters

Garnish can really make your platters stand out, such as cheese and fruit or dessert platters.

Cocktails

Some liquors can be enhanced with flowers, such as adding them to a bottle of vodka. You can also create various syrups out of edible flowers to add color, flavor and consistency to cocktails and mocktails (you can use seltzer instead of alcohol in most cases).

Teas

Some edible flowers and botanicals like hibiscus and rose hip are actually the basis for most commercial herbal teas on the market, so you can have fun experimenting with different blends. The most basic herbal tea can be made with fresh or dried chamomile flowers. It is pretty, and good for the digestion.

Yogurt Parfaits

Layer the flowers with layers of yogurt, and perhaps some granola or nuts, for a light, refreshing dessert or breakfast.

Use these and your own ideas to brighten up your dishes with edible flowers.

Easy-to-Grow Edible Flowers

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Edible flowers have been used for centuries, both raw and cooked. Edible flowers may seem like a strange idea at first, but they are packed with plant nutrients known as phytochemicals, plus a range of vitamins and minerals.

Best of all, you don’t always need a large garden to grow your own edible flowers. Some can be grown in container gardens, window ledges and window boxes. It’s a case of starting out with good seeds and soil, following instructions about watering, and using natural pest control methods as needed.

flowers

Here are some flowers which are perfect for beginners wanting to grow them and add them to recipes. When buying the seeds, always check for the Latin name to make sure you are getting an edible variety and not a potentially dangerous cousin.

Borage (Borago officinalis)

These star-shaped flowers come in pink, violet and blue, and taste slightly of cucumbers. Borage is popular in savory dishes like soups and stews. You can also freeze the flowers in water to make ice cubes to add to summertime drinks for some extra refreshment. It is an excellent dried herb to always keep on hand. It can be grown in any degree of sunlight, and pretty much any soil.

Chrysanthemums (Chrysanthemum morifolium, or Chrysanthemum x grandiflorum)

Mums taste the way they smell, slightly spicy and pungent. Use sparingly in salads, stir fries and rice dishes; a little usually goes a long way. Mums need lots of sunlight and do well in most soils as long as they are well-drained.

Daylilies

These flowers taste sweet and floral. They are best harvested when the buds are just about to open. They are used in Asian cuisine, salads and desserts. They thrive in the sun in moist soil which is well-drained.

Geraniums (Pelargonium)

These can vary considerably in taste, from spicy nutmeg or ginger to citrus or peppermint. The lemon and peppermint-tasting varieties work well in ice cream, sorbet, and ice cubes. Freeze the flowers and then use the cubes to liven up your pitchers or punch bowls. Geraniums like light and well-drained soil.

Lavender (Lavandula)

Lavender has many uses around the home, including as parts of recipes. English lavender varieties (Lavender angustifolia) have the best flavor for recipes, which range from sweet to savory. Lavender water, candy, sauces and dressings all have a light citrus taste with an underlying tang of rosemary and sage. Remove all the flowers from the stalk when cooking. These plants love sunlight and need well-drained soil.

Nasturtium

Nasturium is the most popular of all edible flowers, and has been used for centuries as a component of salads and as an ingredient similar in taste to watercress. You can eat both the leaves and flowers. They come in a wide range of colors, so work well as a contrasting color in salads and as a garnish. This plant thrives well in both sun and light shade.

Pansies

Pansies come in a range of colors and generally taste similar to grapes. The flowers are used for garnish, salads and cake decoration. Pansies will grow well in anything except direct sunlight. The moisture levels will vary by the type of pansy, so read the seed packet carefully.

Pinks

Pinks have a delicate flavor with touch of cloves. They are popular as an addition to hot tea and cider. The flowers are also used as an attractive garnish for creamy soups, fruit salad, and cookie platters. Pinks need a lot of sunlight and a very rich soil in order to thrive. There are different species of pinks, so be sure to read the seed packet carefully.