Category: Diet

The important role food plays in your performance

Posted on by Joy

If you want to be healthy and to have a good figure, it is not enough just to workout every day. Most people think that if they train hard and go on a diet, they will achieve the desired results immediately. Exercising is certainly important, but so are the things that you eat. You don’t need any diets but simply a healthy eating plan which includes fruit, nuts, meat and many other things. You don’t even have to give up on chocolate, you simply need to limit the amount you eat every day. Everything is possible, if you simply understand that food plays an important role in your workout too. To perform better and to have more energy every day, you can focus on making an eating plan which is suitable for your body. It is also important to undergo nutritional testing to better diagnose vitamin and mineral deficiencies or which particular vitamin is overabundant. This way you can do a better meal plan that will fit your body needs.

Western_Sushi
image via http://upload.wikimedia.org/wikipedia/commons/c/cc/Western_Sushi.jpg

Eating better will help you stay healthy but it will also make your workout more effective. You can improve significantly your performance, if you simply pay more attention to the food which you eat every day. I am not talking about a strict diet which forbids you from eating chocolate and other things that you love, but for an eating plan which will prevent any overeating and gaining of weight.

To make your body stronger and to manage your weight easier, you have to cleanse it from the harmful toxins by drinking a lot of mineral water and learning to eat better. The junk food can be responsible for the fact that you often feel bloated, stressed and tired. The lack of energy, on the other hand, will influence your performance in the gym and reduce the effect of your workout. Therefore, the first step you need to take is to cleanse your organism from all the toxins which are making you feel bad.

If you wonder which food is best for you and how the things you eat could influence your workout  You can look below.

  • The good food can make you more energetic – Whether you workout because you want to lose some weight or because you want to be healthy, you will definitely need a lot of energy. The stress from your job and all other tasks that you have to do every day, combined with bad food, can make you feel too tired for training. However, once you start working out, you will see that you will feel more energetic. If you want to feel even better, you can start eating more almonds, walnuts, cashews and other kinds of nuts.
  • The proper food will help you manage your weight – One of the main reasons why people decide to start visiting the gym is to lose weight. If you are still wondering whether or not you should do that too, I suggest you consult with a professional first. You can have your personal trainer who can help you not only with the training but also with the food. He or she can create for you a special eating plan, based on the needs of your body, which combined with intensive exercises will make you lose weight faster. You will be able to reach the desired results without jeopardising your health in any way.
  • With a healthy eating plan you will achieve your goals faster – A diet might help you with your weight problem for sure, but with an eating plan you will certainly achieve better results without putting your health at risk. As long as you don’t overeat, you will feel much better and this will certainly have a positive influence on your performance at the gym. In order to look and feel good, you don’t have to give up on anything, just learn to eat little but more often.

Stuff About Protein You May Not Know – But Should

Posted on by Joy

Ok, so everyone knows that more protein in your diet is good for you right? But do you know why or how this works? It’s so easy to get swept up in new health trend without knowing the science or controversy behind them. So before you reach for your next protein shake makes sure you are confident that it is the right choice for your fitness regime.

 

Why it’s important?

Protein is essential because our body needs it to make hair, skin, and nails. We also need to it repair our muscles and to make the hormones that make up our bodies messaging system. Without protein, our bodies don’t function correctly, and we can feel tired and drained.

 

What is protein?

protein

Protein is made up of amino acids. This is what our body is constructed from at a molecular level; that is why they are so vital to our health and functioning. Some amino acids the body can manufacture itself. But some we need to take in form food. This is why’s it so important to get the right amount of protein in your diet. If we do not have the required amount of these amino acids in our blood, then our bodies cannot function at optimal health.

 

Complete and Incomplete

Remember too that there are different type of proteins. Complete ones have the entire essential amino acids chains that your body need to function correctly. You can get these from meat, fish and soy. While nuts and seeds and some legumes have high amounts of protein, it is important to note that they are often incomplete. This means that they don’t contain everything that our body needs for optimum performance.

macadamia-nuts

Unlikely source of protein

While we often think of beef steaks as the best natural way to consume protein, chicken is actually much better gram for gram. Also, some cheeses has a lot of protein like Parmesan, so you can easily vary the way you get try protein into your diet.

beef

Why is good for you?

Protein is particularly good for fitness and weightloss.

For fitness we need to be able to rip and then quickly repair our muscles, this is what builds muscle tone and size. Having a diet high in protein allows up to do this.

If you are wondering how to lose weight, then protein can help you. This is because it is very filling. Comparatively, we need smaller amounts of protein to feel satisfied that carbohydrates. Also, protein is slow release, so it keeps you feeling full for longer.  It also stops a big load of energy being released into your bloodstream in one big go. While this can sound like fun, a quick release leads to an inevitably a quick crash. Which leaves you energyless and craving more carbohydrates.

In addition, a body with a higher muscle composition is a more efficient body. It will burn more calories. This is because it takes more energy to fuel the greater muscle mass. That makes weight maintenance easier.

Also, most people know that protein is essential for repairing lean muscle. So as you are exercising it is important to take enough in to allow your body to build new muscles.

Others see protein as an essential part of reaching a state called ketosis. This is when your bodies PH level falls, and while many diets swear this is crucial to shift your body into fat burning mode. It case cause problems with your kidneys and with dehydration and make you generally feel not too good!

 

How much should you take?

While we can survive on little protein, we actually need quite a bit to be at our best health possible. For a non-training adult, you would need about .36 g of protein per pound of your weight. So a 200-pound man would need a minimum of 159g a day. The amount you need with differs depending on your weight, sex, the amount of activity you do and the goals you are working towards. If this is all getting a bit overwhelming, use a protein calculator like this one here to make it easier.

Remember too that your protein levels rise and fall during the day, depending on what and when we have eaten. So make sure to eat smaller regular amounts of protein through the day to keep the levels up in your system. Some experts even go so far as to suggest that you should have something proteinus at every meal.

 

Why it’s controversial?

The problem with protein is that there is a lot of conflicting advice on what sort we should eat, how much we should eat and what we should eat it with.

Some fitness experts believe that we should eat protein supplements. This is because they are a low fat and easy way of consuming a higher protein ration in our diets. They believe that this can lead to better muscle performance and definition.

Others believe that it is perfectly acceptable to increase our protein intake through the consumption of whole foods. These include meat, fish, and legumes. These are all foods, which have naturally higher levels of protein. Some experts argue that our bodies can much better digest and process protein in its natural and unprocessed forms.

The amount of protein that we should consume is also controversial. Partly fueled by the explosion of protein filled recipes on the internet such as this. It’s easy to think that everything we eat should be infused with protein. However, its is important to measure your protein consumption against your current weight and the amount of exercise that your do. Like any other nutrient that your body takes in if you are eating too much, you body will not be able to burn it and will turn it into fat.

Also one of the most controversial aspects of eating more protein is what you combine it with. Many experts suggest that you need to combine protein and carbohydrates. This is because carbohydrate can help release the nutrition and allow your body to absorb it.

Yet others favor a food combining approach, where starches and proteins should not be eaten at the same time. This is because they believe that the stomach becomes stressed when it’s has to digest both. So keeping to either protein or starch with green leafy vegetables makes it easier for your body to cope with.

 

Pre or post workout and why?

The general advice at the moment seems to be that you should refuel your body with protein after a workout, hence the popularity of the bars and shakes. However, this article on breakingmuscle.com highlights that this evidence could have been based on flawed logic. Coach Anthony Roberts points out that when post workout shake users exercised on an empty stomach and then took protein, their muscle building capabilities went up. But this should be more to do with the intake of food that it being actually being protein. Follow the link for a more indepth discussion.

 

Is it safe?

Another issue with protein and increasing your consumption is the question of whether it is safe to do so. Protein is processed by the liver and a massive increase in the levels you’re having can put stress on this and other organs. Think back to the Atkins controversy. Although they have changed their eating plan now, the initial plan was all about protein. Some diets following the plan reported health issues because of this.
In addition, for those of you favoring protein powders you need to be sure of what is in them and where the protein is coming from. For instance, many standard powders are not low fat, which is fine if you are aiming to build muscle. But not if you want to get cut, because you will need a low body fat ration, to be able to see your six pack.

bodybuilder

Also, most commercial protein powders are made from whey. This is a byproduct from the cheese-making industry. So anyone with a lactose intolerance should think twice about consuming this on a regular basis

Another controversy that whole food enthusiasts out there highlights is that protein powders are often so processed that we can’t absorb them.  So instead of feeling our bodies, the body can’t do anything with them, and this can cause toxicity which sometimes leads to illness.

Of course, powders can include flavorings GMOS and soy as well. Soy has been linked to gaiters and problematic hormonal changes in males. So is something we should be thinking carefully about before consuming increased amounts of.

One of the most worrying things about protein powders is that in an American study they showed they some included heavy metals. These are known poisons! Were talking lead and arsenic here people! Remember that the powders are not strictly regulated, and it’s very difficult to know exactly what is in each one.

Lastly, some salmon proteins are derived from the reconstitution of the bones and guts. This would normally be deemed inedible by the food industry. If you are health conscious is this really something you want to be fueling your body with?

 

 

Being Busy Isn’t An Excuse Not To Eat Healthily

Posted on by Joy

I recently wrote a post about clean eating and how I always like to do my best to follow a healthy diet. After writing this, I started thinking about how busy we all are with our hectic lives, and how we often, use being busy as an excuse not to eat healthily.

I’ll admit that when you’re out and about, reaching for the junk food is often easier, and less expensive, than opting for a healthy snack. However, this doesn’t have to be the case. If you are prepared when it comes to eating, following a clean diet is much easier than you would think.

To help make eating healthily easier, even when you are busy, I thought I would share a few pointers with you, here:

Take a snack box out and about with you

Before you leave the house, pop a few snacks in a plastic lunch box. These can be anything, just as long as they are healthy. Fresh fruit, including berries and grapes, often work well as on-the-go snacks, as do nuts and seeds.

By taking healthy snacks with you whenever you go out, you can avoid the temptation of reaching for the junk food. Plus, you’ll also save yourself money as shop bought snacks are so expensive. (If you know you’re going to be in a rush, pack your snacks the night before.)

Have lots of healthy food in the fridge

The number one reason we deviate from eating healthily is because the refrigerator is bare, and the easiest option is to grab a takeaway. To ensure that you stay on track, always aim to keep the fridge stocked up with lots of healthy foods. This should include the ingredients for dinners, as well as snacks.

If you don’t have the time to get to the store, order your weekly food shop online. When you’re busy, ordering your food directly to your home is a fantastic option, as you can ensure that you’ve got everything you need for the week.

Plan your meals in advance

Each Sunday night, sit down and plan out your meals for the week, in advance. If you know that you are going to be busier than normal one day, think about the ways you can ensure you still have a healthy meal to eat.

For those hectic days, consider using a slow cooker to cook dinner. These are fantastic as all you have to do is pop the ingredients in the pot in the morning and turn it on. Then, by the time you get home, your dinner should be cooked to perfection. The best meals for slow cookers are beef casserole, chicken stew, chili con carne, and soup – they’re delicious and healthy.

Another option for those nights when you know you’re going to be tight for time is pre-prepared meals. On an evening when you have lots of time, make up some batches of healthy dishes, portion them up and freeze. Then, when you have no time to cook, all you need to do is reheat one of these meals.

Many of us use the excuse of having no time as the reason that we don’t eat healthily, but that’s not a valid excuse. If you make an effort to plan in advance, you can be busy and still follow a healthy diet.

Garcinia Cambogia: The Healthy and Natural Way to Lose Weight

Posted on by Joy

Natural supplements abound today’s health and fitness market due to the demand for safer and healthier products. These days, people prefer natural and worry about potential side effects of pills or products that carry chemicals. But with hundreds of natural supplements, it can become a bit confusing for consumers to decide which products suit them best. People who need stamina should take something that will enhance their stamina, while people who are into fitness and weight loss can check the health benefits of garcinia cambogia.

garcinia cambogia
image source: pixabay.com

Trimming down weight is not easy especially for people who have weight problems. Overweight people tend to experience mental stress which is the result of embarrassing situations. Stress eating is one of the culprits of belly fat, thus to avoid gaining weight and growing your belly, you should stop eating junk food and sweets immediately. For many, this might be easier said than done. Despite your efforts, you might not see the results you want. However, you have to keep in mind that you gained weight over time, thus, it will also take some time to lose it.

Garcinia Cambogia uses the extract from the tropical fruit from India and Southeast Asia to help the body effectively burn fat and suppress the appetite. Its key ingredient, hydrocitric acid works by inhibiting the enzyme, citrate lyase from turning carbohydrates into fat. This also increases the serotonin levels to help control a person from emotional overeating. So basically, it does not only promote weight loss, it also improves a person’s overall health and well-being.

The clamor for healthy, safe, and natural supplements has pushed manufacturers to produce high quality supplements which are also affordable. Garcinia Cambogia where to buy is the question that pops up soon as you read its amazing health benefits. There are many companies that carry this product and you can find most of them over the internet. But before clicking that buy now button, you should consult your doctor first about your desire to use natural supplements. While many claim that garcinia cambogia helps people lose weight even without exercise, best results may also be achieved with properly portioned meals and some exercise.

 

 

 

10 Bad Foods Good for Nourishment

Posted on by Joy

Are you sticking to the good healthy diet constantly told by the wellbeing masters? Do you avoid the tastiest foods because they bring bad effects to your health? The medical coverage specialists at Medibroker are overturning the myths around food that don’t deserve their bad reputation.  Read the facts below about the 10 misunderstood bad foods and why they are good for nourishment when eaten in moderation.

Chocolate

Chocolate consumption has always been associated with acne, diabetes and obesity. Does it mean it is already bad for us? Well. It’s all down to the type of chocolate you eat. Nowadays, chocolate especially the dark one is lauded for its tremendous antioxidant potential .Dark chocolate has a high active phenolic compound rich in antioxidants which can enhance cardiovascular health and is less fattening than the milk or white variety. Because of its slightly bitter taste, you will eat less yet at the same time fulfill a sweet tooth. It can also prevent cognitive decline and can lower stress level.

Avocado

Due to its good flavor and rich texture, avocado is the main ingredient in guacamole. Given its health properties, it is often referred as superfood as it is loaded with healthy fats, fiber and various vitamins and minerals. Avocado is also delicious and easy to incorporate in the diet.

Nuts

Go nuts but don’t finish the whole bag in one sitting as you will only need a small serving to reap the nutritional rewards. Nuts are packed with protein and most contain unsaturated fats which is considered as heart-healthy substances. The good fats in nuts like monounsaturated and polyunsaturated fats can lower bad cholesterol levels.

Beef

A lot of foods found in the supermarket can give you cancer and not only red meat as what others say. Choosing the lean cuts of beef is wiser as it is low in fat and contains iron and protein. According to studies, beef provides a type of iron that absorbs much better than iron from plants. For a healthier option try to buy the organic meat.

Bread

Bread is a staple part of a healthy eating pattern. You only need to eat less gluten to avoid extra calories. Avoid refined grain and stick to wholemeal as it is low in fat and one of the best sources of vitamins, minerals and fiber.

Full fat yogurt

Yogurt is an excellent source of calcium. Low fat yogurt is often cited as a diet food chosen by individuals who are on a strict diet but on the contrary people who consume more full-fat dairy products have been shown to weigh less and are no more likely to develop cardiovascular disease and type 2 diabetes than people who stick to low-fat dairy.

Eggs

Eggs are avoided by those trying to eat a diet low in cholesterol, but the ‘sunny side’ is that they do have their place in a balanced diet as they are rich in several nutrients that promote heart health such as betaine and choline. Medical specialists now say that saturated fats and trans fats are bigger culprits in raising blood cholesterol than eggs. In fact, the Japanese are among the biggest egg eaters in the world, and they have a low rate of heart disease. Why? Because they eat a diet low in saturated fat. However, if you are unsure whether it is safe for you to consume eggs please consult your doctor.

It is best to eat eggs during breakfast because the high protein content makes us feel fuller for longer and eat less later in the day.

Peanut butter

Though not everyone can eat peanut butter because of allergic reaction, some people especially calorie counters still consider this as a big no-no food to eat. Yes, it’s high in calories. But peanut butter is a great source of protein and folate, a B vitamin important for the healthy development of new cells.

Potatoes

Potatoes are available year-round and an important food staple considered as comfort food whether roasted, mashed or baked. A baked potato is remarkably healthful low calorie, high fiber food that offers significant protection against cancer and cardiovascular disease. Simply add a little olive oil to a baked potato and it’s confusingly transformed from a high-GI nutritional no-no into a low GI health food. The added fat slows the rate at which your body absorbs the tatty’s carbohydrates, meaning it now provides slow-release energy along with fiber, potassium and Vitamin C. Weird, right?

Alcohol

While there are obvious risks attached to alcohol consumption, research has shown that a moderate alcohol intake can improve heart health.  Drinking moderate amounts of alcohol have an effect on cardiovascular benefit. Wine can even reduce the risk of blood clots – just stick to the one glass.

How Your Lifestyle Can Affect The Success Of Your Diet Plan

Posted on by Joy

Lots of us are determined to lose a little weight from time to time. We would all like to be fitter too. Finding a diet is one thing, but finding an exercise program that is compatible with it is tough. It always feels like they need to be two separate things to manage. We’ve found a few programs on the internet that address both diet and exercise at the same time.

Most diets suggest that you do some regular exercise to aid weight loss. Others suggest particular workouts to enhance the effect of the diet plan. So is there a best diet plan for women who want to get fitter and eat sensibly? There are many on the market at the moment. It’s best to try one that sounds doable for you and your lifestyle.

Yes, you can lose weight by increasing your exercise. And yes, you can lose weight by changing your diet by learning where to buy the 3 week diet. To do both, you need to consider the impact of one over the other. Your body’s activities need to be sustained by the food you eat. Eat too little and you’ll run out of energy to continue your exercise program. If you exercise too much, you’ll feel more hungry and want to eat more than your diet may allow.

Lifestyle is important when it comes to losing weight and improving your fitness. You want the exercise program you choose to be sustainable long term. You can always take a couple of weeks off work to try and intensive program, but how are you going to keep it up in the real world. The same thing goes for your diet. You can fast only for a short time before your concentration at work fades.

Some diet plans evolve over time so you can start with a quick fat burn to get you going. Then, as the weeks go on, you can start to move into a long-term program that is sustainable for life. Healthy eating and regular exercise should be part of a healthy lifestyle that maintains your weight. To lose weight first, you may have to start with a more restrictive diet.

Fitting any diet plan into your lifestyle will be tough to do. It takes tenacity, commitment and time to see results. This is hard to keep up long term, which is why people look for quick results. Staying motivated is tough. There are many fitness trackers and apps that can help chart and graph your progress. This is a great way to really see the results of your efforts and inspire you to keep going.

If you want to lose weight, you may have some tough choices to make. You may have to cut out some of your favorite treats. You may also have to give up a couple of evenings to spend time at the gym. The worst part is when you feel tired. Try not to lose heart if your weight doesn’t diminish rapidly at first. After all, muscle weighs more than fat and looks pretty good too. Be healthy.