The 10 Best Apps that help you prepare a Healthy Meal

Today we live in the modern age of technology; it has taken over almost everything, from industrial processes to day to day tasks. Technology has also revolutionized the fitness industry, you can download an app by a few clicks to track your calories, or you can use the internet to search for weight loss blogs to get some motivation.

The most important factor that influences your health and fitness is your diet, and consequently, the most challenging job is to plan a nutritious meal. Well, the good news is that it isn't a problem anymore! Here is a list of 10 apps that can help you prepare a healthy meal.

 

  1. Mealime

One of the most stressful question to answer is “What should I cook today?” Well, Mealime is an app that is designed to answer the question. You can choose from tons of healthy meal plans and dishes that take less than 30 minutes to cook. You can personalize a diet plan according to your choice; it also generates a grocery list for the weekly meal you decide. And do you know the best part? Yes, there is more, it helps minimize the food wastage by selecting quantities of each item in your grocery in a manner that it would finish once you are done cooking for the week.

Available free for Android and Apple users

  1. Superfoods

The app is different from the others because it is no calorie tracker instead it teaches you about the importance of nutrition. It provides detailed information about the super foods that are nutrient powerhouses and provide us energy & prevention from diseases. Reading through their guides, you get to know about healthier diet options and which foods to have in your kitchen.

Available free for Android and Apple users

  1. Fooducate

It is an app that helps you keep an eye on the quality of calories you are consuming along with exercise, mood, sleep and hunger levels. The app will grade the food you are eating by scanning the barcode. You can also share your eating experiences with the community to motivate others.

It is available for Android and Apple users for free however some features require purchase.

 

 

  1. MyFitnessPal

This app is a useful tool for tracking your intake of nutrients and calories. You can set the number of nutrients that you want to consume each day, and the app can help you meet the desired goals by adjusting your daily food diary. You can also make your recipes and track the number of calories using the app.

Available for both platforms, i.e., Android and Apple free

 

  1. Substitutions

This app is beneficial because it provides you with healthy alternatives to the foods you want to avoid.  Imagine you are in the middle of cooking a recipe and you notice an ingredient isn’t available in your kitchen, well there is nothing to worry about because now you have substitutions,  it can give you tips on which item to use in place of the ones the recipe requires.

It is available for Apple users for $1.99

  1. Lose It

This app lets you add the weight goal you want to achieve and provides you the number of calories you should be devouring every day. You can log your daily diet by just taking pictures of the food. You can also take part in different exercise and diet challenges if you are low on motivation.

It is free for Apple and Android users

  1. IEatWell

The app also lets you track your calories and how healthy you are eating by logging your daily meals. You can also add pictures of your food, and the tracker will evaluate the quality of what you consumed. Based on the result it will award you with a badge if your meal was found to be nutritious. You can share your progress with friends to get more motivation if you’d like.

It is available free for Android and Apple users

  1. FatSecret

This app is not only a calorie counter, but it also plans meals and keeps a log of what you eat, the number of calories you burn & your overall progress. It can scan labels to check the number of calories in a product. You can interact with professionals and synchronize your app with Google Fit.

Available free for Android and Apple users

 

  1. Eat this much

This app is also your dietician. It can help you plan a week’s meals keeping in mind your preferences. You can choose from the recipes available in the app, or you can customize them as per your likes, allergies or needs. You can also put in details of what you ate, and it will keep track of your intake. Furthermore, it can generate grocery lists; provide meal cooking times so you can choose what to cook with consideration to convenience.

Available free for Android and Apple users

  1. 8fit

This app is more like your nutritionist and trainer in your pocket. It provides you with over 400 nutritious recipes to choose from and makes a weekly customized meal plan and a grocery list. You can set your preference whether you want a vegan meal or a low carb diet and it will design the menu accordingly. It also monitors your caloric intake and provides you with a customized workout plan to suit your lifestyle.

Available free for Apple and Android users

Kelly Newman is a Fitness Trainer and blogger. She loves to write about everything related to fitness and diet and wants to help people adopt a healthier lifestyle. She works with the team behind Health Listed and does extensive research to provide people actionable health and nutrition information.

 

 

 

 

 

 

 

10 Fueling Tips For Marathoners

by Tara Martine, MS, RD, LDN

Wise marathon preparation is a holistic endeavor. Sleep, recovery, cross-training, and most of all, nutrition, all play essential roles. Ask any experienced runner: the right foods, eaten in the right quantities and at the right times, can make all the difference when race day arrives. Here are ten nutrition tips any runner would be smart to follow:

1. Winners plan ahead.

Many marathoners wait until a week or two before the big event before thinking about their diet. But race nutrition is much more than five days of carb loading. Start thinking about what you’ll eat at least a couple months before the race. As you’ll see below, there’s a lot to do.

2. Stomachs need training too.

About eight weeks before your race, figure out which brands and types of sports nutrition products settle best in your stomach. The only way to determine this is to experiment. Simulate your race-day nutrition plan during your long workouts. Aim for 30-60 grams of carbohydrates, 24-48 oz. of water, and 400-800 mg sodium per hour.

3. Plan your final meal.

Within a month of the race you should have your race-day meal plan dialed in as well. General guidelines are 1-2 grams of carbohydrates per kilogram of body weight 1-2 hours before the race, OR 3-4 grams of carbohydrates per kilogram of body weight 3-4 hours before. Practice eating a variety of breakfast foods before your long runs to see how they digest. Avoid high fat foods because fat takes a long time to digest. Good options are bananas, toast, oatmeal, bagels, fruit, cereal, potatoes or rice.

4. Be good to your body during race week.

During taper week, the goal is to rest your body and full recover from all the hard work you’ve put in. Replenish with fruits, vegetables, whole grains, beans, legumes, nuts and seeds. Avoid processed foods. Shoot for 70% of your total calories from high carbohydrate foods.

5. Don’t worry about your weight.

Don’t be alarmed if you gain weight during taper week. For every gram of stored glycogen, the body stores three grams of water, which is used to help convert the stored carbs into energy once you begin racing. So drink plenty of water and relax.

6. Load up on nitrates.

Everyone knows about carbs, but few realize how important nitrates are to performance. Nitrates, found in plant foods like beets, argula and swiss chard, are converted into nitric oxide, a potent vasodilator that increases blood flow to the heart and working muscles. A good idea is to drink eight daily ounces of a performance juice like Beet Performer for seven days prior to your race, and another eight ounces the morning of the race.

7. Eat your pre-race dinner early.

Eat an early high-carbohydrate, low-fat meal to ensure that your body has enough time to fully digest and eliminate everything. Avoid foods that can trigger heartburn including spicy foods, high-fat foods deep-fried foods, highly acidic foods like tomatoes, chocolate or mint. Foods that are lower in fiber, like regular spaghetti, may help prevent diarrhea, intestinal cramping and bloating.

8. Don’t try anything new on race day.

The biggest rule of thumb for race-day nutrition is don’t try anything new. Eat the breakfast that you have perfected over the last month at the time that works best for you.

9. Fluids matter.

If you normally consume coffee in the mornings, then do so on race day. Hot tea or coffee often helps clear out your bowels before the gun goes off. Hydrate yourself with 1.5-2.5 cups of fluid 2-3 hours before the race. This will ensure you are fully hydrated and allow enough time to void excess fluid before the race starts.

10. Add carbs a half-hour before the gun.

To top off your energy stores, you might want to consume 15-30 grams of carbs within 30 minutes of the event start in the form of a gel, chews, or sports drink.

Following a thoughtful nutrition program will give you confidence once your race starts. So plan early, follow the plan, then get out there and enjoy your day. You’ve worked hard for it!

# # # #

TARA MARTINE, overall women’s winner of the 2014 Savannah (GA) Rock ‘N Roll Marathon, is a registered dietitian, licensed dietitian/nutritionist, and founder/owner of Whole Impact Nutrition. She specializes in wellness, sports, and plant-based nutrition.

SBD

GoMacro® Partners with Grammy-Nominated, Fitness Icon Ellie Goulding

Viola, WI (February 2, 2016) — GoMacro®, a family-owned vegan food company with roots in organic farming, is thrilled to add a bit of international star-power to the company family: British singer-songwriter ­­­­Ellie Goulding. Ms. Goulding, a pop and fitness icon, has partnered with the Wisconsin-based natural food company in a far-reaching partnership that includes new product development, international brand promotion and customer sweepstakes.

The relationship began when Ellie, a long-time GoMacro fan, posted about her love for MacroBars on Instagram where she is followed by a large fan base deeply interested in the star’s healthy lifestyle. Commencing in March 2016, GoMacro and Ellie Goulding will launch the partnership with a North American sweepstakes entitled the “Goulding Ticket.” The sweepstakes will involve specially marked GoMacro MacroBars packaged with a ticket and code to win VIP tickets to a June 21st Ellie Goulding concert at Madison Square Garden or a trip to Los Angeles for a personal workout with Ellie. GoMacro also plans to release a co-created “Ellie Goulding” MacroBar flavor this spring with a portion of sales going towards the homeless.  

“MacroBars are my go-to snack after a workout and when I’m on tour. I love the taste and how they keep me satisfied for hours,” commented Goulding. “I am excited to begin my partnership with a brand that shares my values of healthy living and giving back.”

Goulding, who will be performing at the 58th annual Grammy Awards this February, is also well known for her dedication to healthy living, veganism, and marathon running. Ellie turns to MacroBars to stay energized during her hectic daily schedule. The new brand partnership aligns well with Ellie’s priorities of health, fitness, and community outreach and GoMacro’s mission to provide organically grown, plant-based nutrition for on-the-go families and athletes.

“We couldn’t think of a more perfect partner for GoMacro than Ellie,” said Jola Sonkin, CEO and co-founder of GoMacro. “She is an exemplary woman managing an incredible and demanding career who still finds time to exercise, eat well, and give back.”

GoMacro is a family-owned Non-GMO food company that believes plant-based, organic eating can be both convenient and delicious. GoMacro MacroBars provide a healthy balance of natural sugars, carbs, and plant-based protein that sustains energy between meals and replenishes after workouts. GoMacro is thrilled to embark on a long-term partnership with an internationally recognized role model that shares the company values of healthy living and giving back to communities.

Media Contact: 
Kelly Duerr
kelly.duerr@purpleorangepr.com
920.419.7008

ABOUT ELLIE GOULDING: 
Since the release of her debut Lights in 2010 and Halcyon in 2012, Grammy nominated recording artist Ellie Goulding has sold over nine million albums and 28 million singles worldwide, scored seven consecutive platinum singles in the US, won two Brit Awards, and has video views and streams both in excess of one billion. Last year’s “Love Me Like You Do” was a worldwide No. 1 single, hitting the top spot in 70 countries. Goulding recently released her third album, Delirium to rave reviews. Rolling Stone notes, “The British pop singer with the one-of-a-kind voice soars high” and Time calls Delirium  “infectious…one dance-floor banger after another.” New York Magazine raves, “Her new album of sleek, soulful pop is sure to make her a household name Stateside.” Goulding, who has performed at the world’s biggest festivals, including Coachella, Bonnaroo, Lollapalooza, Glastonbury, and Outside Lands, embarks on her Delirium World Tour in 2016.

ABOUT GOMACRO®:

Starting on a small organic family farm in 2004, GoMacro is an internationally distributed organic food company that believes in the pursuit of thoughtful food choices and clean eating. Sourcing only the highest quality plant-based ingredients from the top organic and non-GMO certified growers, GoMacro has maintained a steadfast commitment the company’s roots in farm, family, and ingredients. GoMacro’s award-winning MacroBars and recently launched Thrive Bars are produced in Viola, Wisconsin, near the GoMacro family farm. For additional product information and more about our story, please visit GoMacro.com or call 1-800-788-9540. Find us on social media at @GoMacro.

 

Meal prep at its finest. Fail to plan and you plan to fail.

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Give it a try and let me know how your plan for healthier eating goes! I made all this food for under 40$

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