Chicken is popular with fitness fanatics for good reason: it’s inexpensive, easy to cook, low fat and high in protein. However, it can get boring if eaten every day. So here are eight cooking options.

1. Before grilling or boiling, marinating your bird for 24 hours will increase the flavour. Keep it in the fridge while marinating and try adding chicken broth or fruit juice instead of oil based marinades.
2. Experiment with different seasonings such as grated lemon peel, chopped hot peppers or fresh herbs.
3. A trick to cut down on oil or butter is to use a non-stick skillet. Trim off the fat and add green peppers and spice.
4. To keep the flavour and avoid drying out the meat, keep the skin on a whole chicken while cooking. Also, soaking it in brine – salt water – will also add flavour and tenderness. Keep it covered and completely immersed. Refrigerate for 3 to 12 hours. Rinse and dry before cooking. This adds moisture and flavour and helps it cook faster.
5. To avoid drying out the chicken don’t overcook. A whole chicken should reach an internal temperature of 180F and breasts should be cooked at 170F. If the juices are clear, not pink, it’s ready.
6. Spice is nice for an international flavour. For Italian include grated garlic, dried oregano, basil and thyme. Indian style mixes coriander, turmeric, cardamom and bay leaves. Thai includes cilantro, lime juice, ginger, coconut milk and lemongrass. Tex-Mex flavour includes cumin, sage and minced chilli peppers.
7. Another marinade is a salt-sugar rub. For chicken breasts blend 1/3 cup of sea salt with 1/3 cup brown sugar plus seasonings. Place in a large reusable plastic freezer bag and spread evenly. Refrigerate for 4-8 hours. Rinse before cooking.
8. Finally, there’s leftovers which can be re-heated or eaten cold. When heating cover to retain moisture. Try it with pita bread and salad.

With various protein supplements available it is important to research the options as some are more applicable than others depending on your needs as well as your general physiology. Casein, a milk protein – is a case in point. Widely used for various purposes including the manufacture of paint and glue as well as cheese, it is popular with body builders because of its slow digestive properties when taken between meals and before bed to maintain an anabolic state in which bone and muscle mass can increase. If this is what you’re looking for, read on.

If you’re on a low calorie diet you may not be getting sufficient calories to support your energy requirements. In this case the body turns on itself and stored tissues to make up the deficit. Hopefully that will come from fat tissue, but most often it’s a mix of body fat and muscle. Those on a high protein diet have shown in tests using casein protein to have more fat loss and larger increases in strength and muscle mass in comparison to those using whey protein.

Other tests, however, prove the importance of an overall balance of protein and calcium to increase fat loss. So, instead of simply increasing protein intake to promote fat loss, casein can help attain this objective due to its high levels of both calcium and protein.

Another claim of casein protein is its apparent ability to guard against colon cancer. One study seemingly found dairy products in this regard were superior to other protein sources such as meat and soy, although meat, especially in larger quantities, is generally accepted as more of a cause than a cure in this context. However, a balanced diet high in fresh fruit and vegetables was also acknowledged as a major factor in maintaining colon health.

The final claim of casein protein supplements is based on the point already made, namely that being considered a high quality source of protein it is better suited to meet your needs and maintain muscle mass than other sources. Nevertheless, keep in mind that many people have allergies to dairy products and casein isn’t necessarily right for everyone.

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Everyone needs a certain amount of protein in their diet and anyone involved in fitness training and body building will logically need more. One way to get an energy boost after working out while avoiding the dangers of high fat sources of protein, such as fatty meats, is by shaking up a shake based on protein powder alternatives.

There are a number of such alternative sources of protein that are ideal for making shakes, including soy, egg and whey. All are high in protein and low in carbohydrates. All you need is a blender and some imagination.

Soy protein in powder form is virtually fat free as well as low in cholesterol and free from lactose. Soy protein is high in antioxidants and has positive health benefits for women. In Asian countries where soy in all its forms was traditionally part of the diet, breast cancer was virtually unknown. Soy protein contains saponins, phytosterols and isoflavones. Saponins support healthy immune systems and isoflavones are powerful antioxidants.

Egg protein is another powder that can make good shakes. It contains all the essential amino and fatty acids for optimum growth and maintenance of active tissue.

Finally, there’s the highly rated whey protein powder. Whey protein repairs and re-builds muscle faster than any other. Whey is high in BCAAs – Branch Chain Amino Acids – which stimulate the anabolic path to muscle recovery. Hormonal and cellular responses are also enhanced by whey protein.

Whichever protein supplement you choose use your imagination to create an exciting, tasty shake. Just add water or soy milk and throw in some extras like fresh fruit or nuts. Unsweetened yogurt too could be added. Just remember to drink it fresh for the best taste and benefits.

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If only we could stop interfering with nature we might save ourselves a whole lot of worries and lead healthier lives. The great egg debate: yolks versus whites, is a good example.

But egg yolks are full of cholesterol! True; however, cholesterol alone does not cause heart disease and studies have shown little or no change in cholesterol levels in people consuming even 3 or 4 eggs a day. Egg yolks are full of other vitally important nutrients, especially fatty acids. In comparison, the egg white contains far fewer nutrients. In a recent study by the USDA (United States Dept. of Agriculture) egg yolks were found to contain 100% of carotenoids, essential fatty acids and vitamins A, E, D and K while egg whites alone don’t contain 100% of any nutrients.

Egg whites contain 80% of magnesium, sodium and niacin, but the yolks have over 90% of the rest: namely, calcium, iron, phosphorus, zinc, thiamine, B6, folates, B12 and 89% of pantothenic acid. Where the white contains a higher nutrient score is not due to a greater concentration in the white, but due to the white being larger than the yolk.

In overall health terms it’s better to worry about getting enough essential fatty acids, such as Omega 3 which is necessary for brain and retinal function as well as healthy skin, hair, libido, growth and response to injury. Fatty acids also help prevent degenerative diseases such as Alzheimer’s.

Some say eating raw egg yolks results in easier digestion, increased stamina and resistance to illness. While this may be true for the yolks, it does not apply to the whites. They contain digestive enzyme inhibitors which heat destroys. They also have an anti-nutrient, advin which prevents absorption of the B vitamin biotin. Biotin is a necessary fatty acid for blood sugar maintenance.
Of course, all eggs are not equal. Free range chickens get a varied diet which includes insects and they produce eggs higher in vitamin E and carotene content.

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There are many misconceptions about the body’s need for protein. How much, how often and what are the best sources? However, fact is everyone – male and female alike – needs it, not only athletes and body builders. Here we’ll try to answer some of these common questions.

How much? Your protein intake needs to mirror your physical requirements and ideally you should be getting one gram per day per pound of body weight. However, don’t try to cram that all into one meal. Spread it out according to your physical needs.

Will it make you fat? Body builders get the way they are by regularly working out, not simply by eating lots of protein. Testosterone also helps, so protein alone can’t build a bulky body. However, excess protein that isn’t broken down and used up as energy will be stored as fat depending also on how many carbohydrates you’re consuming as well as your activity level.

So how much is enough? Choosing the right protein foods will help. Chicken breasts only have 2 -3 grams of fat per serving and low fat cottage cheese only 1 – 2 grams; even lean red meat only has 6 – 8 grams while egg whites and most fish are virtually fat free. But don’t underestimate the importance of fat: it too performs important bodily functions. Adding olive oil, peanut butter, or avocado and lemon with fresh salmon provides healthy sources of fat.

Protein also provides important amino acids that your body can’t make itself and the more calories you burn the more protein you need – up to 50 – 100 per cent more in the case of endurance athletes.

What are the best sources:

Lean steak
Skinless chicken/turkey/ostrich breast
Most kinds of fish
Eggs
Dairy products like Greek yogurt and cottage cheese
Soy bean products such as tofu and tempe, and protein powders

When looking for a healthy snack that’s also known as a super-food, almonds are a good choice. Almonds have long been recognized as one of the most nutritious nuts of all and are associated with a variety of health claims and applications. You’ve probably already seen almond oil listed as an ingredient on your shampoo or hair conditioner bottle, or as a skin moisturizer. That’s because of its vitamin E content. Maybe you’ve also read about the people of the Hunza Valley in northern Pakistan many of whom reputedly live to well over one hundred. Apparently, they eat lots of almonds.

Due to the high levels of vitamins and minerals present in almonds a wide variety of health benefits can be gained from including them in your diet – either eaten raw as a snack or, for those with weak teeth, soaked overnight in water or milk and added to your breakfast cereal. They can also be fried.

The main health benefits of almonds:

Almonds vitamin E content makes it a good antioxidant which improves blood circulation, lowers cholesterol and helps stabilize blood sugar levels – thus an ideal snack for diabetics.

Vitamin B plus folic acid helps reduce birth defects during pregnancy.

Copper leads to healthy development of bones and nerve function.

High fiber content of almonds makes them one of the best natural fat burning snack foods and also improves digestion and increases energy levels.

Tryplophan and phosphorous content improves development of brain and muscle tissue while copper helps develop bones and nerve function.

Laetrile content of almonds serves as an anti-cancer agent.

However, there are a couple of caveats with the consumption of almonds: Moderation is recommended when eating them raw and the wild almonds found in some parts of the world should either be avoided, or roasted first as they often contain glycoside which converts into cyanide.

Most of us who train regularly eat a lot of fish, it’s known for being an excellent source of protein and essential omega 3 fatty acids. There has been quite a bit of coverage in the media recently about concern over mercury contamination of fish, with a special mention given to tuna. This article seeks to uncover fact from fiction.

We are regularly told to eat more fish in our diet, but is one fish better than another? Does it matter how the fish is stored?  Can we have too much of a good thing? Can we eat too much fish?

As part of a balanced diet, red meat can offer very specific health benefits. To maximise these benefits, try and source fresh, organic, high quality meat; this need not be expensive. Farmers markets can connect you to producers who understand and respect their produce and can share their knowledge. This way you can better ensure humane rearing and a higher grade of pesticide free meat.

Red meat is known for its high iron content. Iron is essential in providing energy for daily life. Not only is the iron content higher but also it is more easily absorbed than iron from other sources. For example: 100 grams of Liver contains 6000 mcgm of iron as against 325 mcgm in 100 grams of carrots. Iron deficiency means less oxygen is delivered to the cells. This can lead to fatigue, tiredness and decreased immunity. Hence why red meat intake is even more important for women, who tend to have higher rates of anemia.

There are other benefits aside from being a source of iron. Red meat is an excellent source of complete proteins and contains all the essential amino acids that the body requires. It is loaded with vitamins and minerals including phosphorus, magnesium, potassium, selenium and zinc – vital for a healthy immune system.  Red meat also serves as the main source for the intake of vitamin B12.

There are a few other things to consider with red meat. Try and avoid cured meats such as bacon and salami, as they are very high in fats, and nitrates – which have been sited as possible causes of cancer. It is also recommended that you don’t eat meat more than three times a week.

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Below are three great healthy ways to cook chicken, actually they are more or less the healthiest ways to cook anything. Always remove the skin from chicken, although this is the tastiest part it is also the fattest.  Which part of the chicken you eat differs in fat content and calorie amount so be aware of this to when preparing dinner.  The breast is about 47 calories with 1 gram of fat, the legs have 54 calories and 2 grams of fat and the wings 58 calories and 3 grams of fat.

• Stir frying – Fast cooking in a small amount of oil in preferably a wok on high heat.
• Braising pan – Searing followed by simmering in liquid.  Searing- Pan frying in very little oil, this locks in flavor and moisture and is also healthy.
• Poaching – simmering in water until cooked through, great for meals that need pre cooked chicken such as salads.

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