Need a nutritionist to answer questions at the supermarket? Perhaps a personal trainer for running a first-time 5K? Or surely a shrink to talk out that fear of flying? We’ve rounded up the 63 best apps* that offer these services and much, much more. Check out the list — organized by category — and download a step to living healthily, appily ever after.
*Clicking the picture will take you to the list complete with APP description. Clicking the name of each app will take you to their individual site.
- Fitness Builder
- Nike BOOM
- StrongLifts 5x5
- Nike Training Club
Nutrition & Weight Loss
- Whole Foods Market Recipes
- Caffeine Zone
- Weight Watchers Mobile
- MyPlate Calorie Tracker
- The Eatery
- Noom Weight Loss Coach
- Lose It!
- Diet & Food Tracker
- HealthTap Express
- Skeletal Systems Pro
- Skin Scan
- JetLag RX
- Green Kitchen
- Cook It Allergy Free
- CookingLight Quick & Healthy Menu Maker
- Epicurious Recipe & Shopping List
When pounding the pavement, you want to eat foods that are going to enable you to cross the finish line, not hold you back! We want to be agile and quick like a lioness. Not slow, and sluggish like a sloth. That is why it’s important to consume the ‘right’ foods at the ‘right’ time to maintain high energy levels and enhance performance.
THE RIGHT FOODS FOR FUEL:
Carbs are not the enemy. In fact, as a runner, Carbs are your friend! Stored carbohydrates, or glycogen, are stored in skeletal muscle and the liver for use during workouts, plus they act like fuel to the body
WHAT: Think wholegrain cereals, breads, fruit and vegetables.
WHEN? For larger meals (2-3hrs) and smaller meals/snacks (1-2hrs) hour’s pre run, this allows for the food to digest properly. This way you will use it as fuel, burning through you fat cells and not your muscle! Now THAT is what we want!
Winner, winner chicken dinner! Protein helps rebuild muscle that has been broken down or damaged during exercise.
WHAT: Top protein options are low or non-fat dairy products, lean meats and legumes, such as beans and lentils.
WHEN? Ideally, protein is best to consume at every meal, however after a run is extremely important. Why? Protein assists in muscle repair and stops your body from breaking down muscle for energy. Try and stick to the 4:1 of carbs to protein 30 – 45 minutes post work-out.
Hydration is key when embarking on a long distance run. We need to be hydrated in order for our body to function properly and be at our peak performance.
WHAT: Water is the obvious candidate, however sports drinks are a good option to get electrolytes and replace the liquid lost through sweat. Coconut water is has become a strong contender amongst sporting drinks, due to its high level of potassium and ‘natural’ way to hydrate.
WHEN? Always, Always, Always….
No… Not the doughnut kind. ‘Good’ fats! Good fats are essential in a healthy diet, and are especially good for runners. Why? They promote healthy heart function and omega-3 fatty acids help to keep your body hydrated!
WHAT: Stick to good fats which are easy to digest. Some top sources are: flax oil, salmon and olive oil, natural peanut butter and yoghurt.
WHEN: A small amount of good fat works for both pre and post run.
- Foods with omega-3 fatty acids. This includes salmon, flax seeds, and walnuts. Foods with omega-3 fatty acids have been known to give skin an almost instant glow. These foods can also help reduce inflammation, so any blemishes you do have won’t be quite so red. I love making grilled salmon for dinner. Adding flaxseed to a fresh fruit smoothie is another simple way to boost your omega-3s.
- Antioxidant filled foods. It’s no surprise that antioxidant foods are great for your health, but they also give your skin an extra dose of goodness too. Antioxidant rich foods like cherries, berries, green tea and spinach attack free radicals in your body that cause skin damage and breakouts. Eating a handful of berries or a spinach salad is a yummy way to add antioxidants into your daily food routine.
- Foods rich in selenium. Brazil nuts, almonds, onion, garlic, and whole grains are all sources of selenium, which is also a powerful antioxidant. These foods help preserve your skin’s elasticity and reduce inflammation. Just eating a handful of almonds a day is an easy way to up your selenium intake.
- Foods rich in vitamin C. Melons, oranges, tomatoes, and strawberries all boost your immune system and strengthen your cell walls. These foods will help protect your skin from acne scarring and activate healing powers to amend damaged or irritated skin.
- Foods rich in vitamin E. This category includes nuts, soybeans, almonds, leafy greens and eggs. Vitamin E rich foods also help protect your skin from scarring. An easy way to get your daily dose is by drizzling olive oil on a salad or using it to cook. (I always use it on my pan when cooking my veggie omelet in the morning.)
- Foods in high water content. This means…drink water, water and more water! Keeping your body hydrated is one of the best things you can do for yourself. And this healthy habit translates to your skin too. In addition to drinking your 8 glasses a day (a daily requirement in my book!), eating foods with a high water content like watermelon and cucumbers, and also parsley will free your system of toxins as well.
- Foods rich in vitamin A. Foods that give your body vitamin A are rich in beta-carotene, which enhances the benefits of selenium—that powerful antioxidant I mentioned earlier. Your skin will thank you if you include carrots, bell peppers, cantaloupes, and sweet potatoes into your daily diet.
- Foods high in magnesium. These foods are awesome acne fighters because magnesium helps to balance out acne-inducing hormones. Try munching on artichokes, oatmeal, brown rice, and figs to get hormonal acne under control. (Give this Cookie Dough Oatmealrecipe a try!)
- Low sodium foods. Foods that are packed with salt not only make your body bloat up like a balloon, they also wreak havoc on your skin. To avoid pimples from flaring up, try to limit the amount of processed or prepared foods in your diet. Substituting canned or frozen vegetables with fresh ones can make a huge difference. You will alsofeel so much better if you eat “clean foods” that are unprocessed and have low sodium. (Give one of these simple salads a try—they’re packed with fresh veggies. Yum!)
- White foods are the wrong foods. Foods like white bread, white rice, white refined flour, French fries, and mashed potatoes are some of the worst things to have in your diet if you want clear skin. Refined sugar is another culprit in this category because it makes your blood sugar levels spike, which then causes acne outbreaks. No thank you!Stick to whole grains and brightly colored fruits and veggies like these no-bloat foods. If anything else, just remember this: White foods are not the right foods if you want clear skin.
I really need to start drinking green tea!
Another cheesy drawing heading your way. :D
The girl on the right is supposed to be a cardboard cut out falling over lol but my cardboard drawing skills suck…
It looks exactly like a cardboard cut out being blown away. Don’t be silly daisyfitness!