Archive for the ‘Nutrition’ Category

You Are What You Eat

We constantly see women with emphasis on gaining unwanted pounds, especially after having their babies. The weight is hard to miss with their busy routines and stay in shape, it seems difficult to achieve. Here are some good tips on maintaining a healthy weight and a figure and easy to follow the approach of a healthy life.

Eat as soon as you wake up in the morning. With the long period of fasting, our body craves nutrition. Do not delay with a fruit, a couple of slices of bread, a glass of milk or a snack in hand, as soon as he gets up. Coffee and tea should be avoided and may be taken later, with breakfast.

This benefits the moment the rate of metabolism and help burn calories throughout the day. Make sure you have a good breakfast within two hours of breakfast. So have regular meals every 2 to 3 hours, with small portions. Dinner should be light and preferably had 3 hours before bedtime.

Each meal should have all the essential food groups: proteins, carbohydrates, vitamins, minerals and fat. Do not remove the food group in particular. The much-maligned carbohydrates are essential to maintain your energy and keep your metabolism up, so they are not ashamed of them. “Balance is the key” as many expect of nutritionist education suggested. Do not starve and then compulsively. Feeding your body at regular intervals.

Fitness is a lifestyle. So keep your eating habits and exercise simple and easy to maintain to stay in shape. Health is a major benefit of staying fit. Once you realize that it is easier to be disciplined habits.

The human body is a machine that is in shape, although exercised. Apart from a brisk walk for an hour a day, 5 times a week at least. Trust me, I like so much energy, you want to do this weekend too.

Respect your body and understand your body type. If people in your family has been on the heavier side, it’s likely that you will be similarly inclined. Informed decisions and understand what is feasible for you. Along with these, do some meditation to combat stress. Yes, it seems very simple, but you will reach your goal of weight loss and a fine adjustment. Just remember, you had time to put that weight and you have time to waste, too. However, he loses, you go!

Shopping For Health

200468787-001Like many teens, my sons read the cereal box panels at breakfast. A few weeks ago, they noticed the health claims on our Whole Grain Total cereal box and asked me what they meant. You may be wondering the same thing.

Health claims on food packages help people shop for foods that are linked with prevention of certain diseases. “Several approved health claims pertaining to the health benefits of whole grains will help consumers make wise food choices,” says Kathleen Zelman, M.P.H., R.D., director of nutrition for WebMD Health.

Grain products, fruits, and vegetables may lower cancer risk when they are included in a low-fat diet. A diet that is high in fat increases risk of developing certain types of cancer.

Diets that are low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain some types of dietary fiber, particularly soluble fiber, may reduce the risk of heart disease. Oats are a good grain source of soluble fiber.

Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat, and cholesterol may reduce the risk of heart disease and some cancers. This health claim specifies that benefits come from eating whole grain foods rather than all grain foods.

Ms. Zelman points out that while a health claim about foods with calcium and bone health does not mention grains, “a breakfast of whole grain cereal with low-fat milk and fresh fruit is an ideal way to start the day because fortified cereal and milk provide calcium, along with protein and a whole host of vitamins, minerals and fiber to meet your nutritional needs and keep you feeling full all morning.”

The 2005 Dietary Guidelines and MyPyramid food guidance system emphasize the importance of eating whole grain foods. They recommend including at least three servings a day of whole grains in place of processed grain foods. Health claims can help you find all-important whole grain foods. They also suggest you to take on weight loss pills if you have to lose weight.

Are you eating yourself to death?

img-morher-childMy immediate answer is YES, you are eating yourself to death!

I can just hear you all shout “Hold on a second there Richelo! I eat very healthy foods, and I only drink healthy fruit juices. I don’t eat sweets, I only buy low fat and low carb products. I eat healthy, and don’t need to read the rest of this article!” HOLD ON there a moment! You are not eating as healthy as you think! Let me tell you why.

Never in the history of man have we seen more obesity, diseases, syndromes and what not, than we do right now. Is this all thanks to food? No, BUT, a HUGE part is, and if you will indulge me for a short while, I will try my best to explain to you in an easy to understand manner, why this is so.

We live in an instant gratification and microwave society. If it is not quick, easy and now, it is so yesterday. BUT, at what cost?

I can write a whole book about all the “stuff” they put in processed, or so called fast foods, but, I don’t want to bore you to death with all the scientific names and what it does to your body. Let me rather simplify this for you, and say that if it is processed in any way, it is not good for you, and very possibly bad for you!

So, what exactly is processed foods, and why is it so bad for you?

Does it come in a can, sealed box, sealed bag, or is it ready made? If so, it is processed. This is the vast majority of the foods that you get at the grocery store! Have a look the next time you are at the store, and you will see this to be true.

Now on to why it is so bad for you. For this food to last long, have the right color, and not pick up all the bad bacteria associated with keeping food for long, a LONG list of chemicals are added to this food. A lot of these chemicals are known to have very serious negative effects of the human body. To name but a few of these “side” effects: Cancer, High blood pressure, high cholesterol, Numbness, Burning sensation, Tingling, Facial pressure or tightness , Chest pain, Headache, Nausea, Rapid heartbeat , Drowsiness , Weakness and Difficulty breathing for asthmatics .

Now, forget all the “stuff” being added. What about nutritional value? Because of all the processing, there is little, if any, real nutrients left in any any of these foods! Not only that, BUT, the salt levels are WAY above what a human being should be consuming!

What about all these healthy bran cereals? Are they processed? YES. They contain more sugar than anything else! You poor blood sugar levels does not know what to do with all the extra insulin that it gets with just about any fast or processed food!

So, what then is safe and healthy?

Anything that is fresh, not processed, and preferably organic. Plain and simple! YES, that means that nice cup of coffee you are enjoying while reading this is not very good for you!

Have a look at your grocery store. The vast majority of the fresh, non processed foods are around the perimeter of the store, and not in the isles! This makes shopping so much easier!

“BUT, it takes so long to prepare!” The most common complaint I hear! Well, if you plan it properly, you can make all your fresh food in less time than it takes to get all your fast food during the day! Read that again! My wife and I prepare all our meals, for the 2 of us, and our 2 children, in 30 minutes in the morning! All fresh, all healthy, and all ready to eat for the rest of the day!

How much, and how often should you eat? This is also very simple. You should be eating every 2.5 to 3 hours. Before you start screaming at me for telling you to eat so much, remember also that these meals should be much smaller portions of your regular 3 meals a day. This will equate to around 6 meals a day.

What will you be eating? Also quite simple. Protein, Carbohydrates and Fat. YES, fat! You need to eat lean meat, skinless chicken or fish for protein. If you are vegan, there are loads of alternatives. For carbohydrates, you will have fruit and vegetables. For fat, you will have fish, fish oil capsules or flaxseed oil.

That’s IT! Sounds boring? Believe me when I tell you that it is not!

To read many more articles like this one, and to learn more about healthy eating and exercising, please visit my web site at While at the site, also take the time to subscribe to our newsletter, which is published bi-weekly, and includes many more articles just like this one.

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