Healthy Living – Junk Food and Nutrition

Looking great and feeling great requires a healthy diet and regular exercise. There’s no getting around it. If you workout to build muscle or lose weight you have to balance those workouts out with the proper foods to get the desired results.

Some people think that proper nutrition is all about eating endless amounts of vegetables. That’s not true. Good nutrition requires a balance between several food groups to ensure the body gets what it needs.

Athletes know that if you workout to gain muscle, you will need at least 40 calories per kg of body weight daily. These extra calories are a must because they give your body the energy it needs during intense workouts.

That doesn’t give you a license to waste those extra calories on junk food, however.

Maintaining the right nutrition doesn’t come by accident. It helps to use a chart and consult the food pyramid or recommended diet plan. Check with a nutritionist if you have questions. It’s important to remember that proteins are the building blocks of muscles. Your body needs to have slightly higher protein levels in order to repair and build new muscles.

Carbohydrates and fats are necessary to have the energy to sustain you through a tough workout, although in limited amounts. To build muscle at least 50% of a person’s calories must come from carbohydrates. Carbohydrates produce glycogen which is the body’s fuel for energy output. The minerals and vitamins from fresh fruits and vegetables help repair tissue, build core strength and stamina.

To strengthen bones and ensure healthy blood production you need calcium, zinc and iron. A solid nutrition plan must include the proper foods to build strong muscles.

If necessary, you can always add supplement shakes to provide essential proteins. They are low in calories and come in a variety of forms, such as shakes, drinks and bars. They are available at your local supermarket or health food store.

The Healing Secrets Of Food And Nutrition

Today, more and more people understand that disease can be prevented and cured naturally. For many years we have adopted a “quick fix” option, spending billions on over-the-counter medicines, suppressing and treating only symptoms but not the root cause!

Many of us are realizing that there are natural alternatives to prevent illness rather than simply treat it; but, are we now overspending on nutritional supplements and other “natural” remedies, looking for a “natural quick fix” answer?

We must not forget that Mother Nature has given us the most wonderful gifts: natural foods, packed of nutrients, designed to nourish our bodies, to make them work at their optimum level!

Natural, whole and organic food and its nutritional elements can be used as medicine. Discover the healing secrets of “food”, take responsibility of your own health, and become healthy!

Naturopathic Nutritionists follow this principle. They treat their patients as a whole (body, mind and soul), looking for deficiencies that may be causing illness, which are specific to each individual, making sure you take a balanced combination of nutrients, tailored specifically to your individual needs, to make you healthy.

The importance of whole foods

All whole foods are a mixture of vital nutrients and other chemicals, so while a food may be rich in a particular nutrient it may also contain other valuable nutrients and health-giving factors.

Some foods that contain a high range of important nutrients are often called “superfoods” e.g wheatgrass, sprouts, spirulina, and more.

Finding foods that taste good and do you good are part of the fun of eating well, whether you live alone, or as part of a family.

A healthy diet

Proper nutrition can determine how we look, feel, work, whether we will be nervous, tired, pessimistic, joyful, comfortable, happily active, whether we will age prematurely or enjoy our lives to the full. In other words, Nutrition can determine our quality of life.

Try these steps to improve the nutritional content of your food:

Eat organic food whenever possible. It may be more expensive, but you can be sure that the food you are eating has not been processed and has been grown without the use of pesticides, hormones, fertilizers, and other chemicals.

Include superfoods in your diet.

Eat the skin of vegetables

Don’t cut, wash, or soak fruit and vegetables until you are ready to eat them.

Eat whole grains.

Drink fresh fruit/vegetable juice.

Eat plenty of fresh fruits and vegetables.

Eat raw whenever possible. If cooking, use as little water as possible.

If you boil fruit or vegetables, use the water remaining in your sauces, soups, etc.

Diet And Lifestyle Changes – Food And Nutrition For A Healthy Pregnancy

Chances are that you will have to make some diet and lifestyle changes as you prepare for pregnancy. And prepare for pregnancy period you must, because a planned pregnancy can be a dream come true, where as an unplanned one, can be a nightmare.

A Well Balanced Diet

A healthy diet is a must in preparing for a healthy pregnancy. A well balanced nutritious diet made up of fibers, vitamins and starch, green leafy vegetables, fruits, citrus fruits to provide your baby with vitamin C, fortified cereals, and foods rich in folate(supplements of folic acid) are recommended, because they prevent birth defects of the brain and spinal cord in babies. Also, foods rich in iron and calcium; nuts, dry fruits, bread, milk and yoghurt are good to eat. Avoid drinking too much coffee and raw or uncooked meat. Avoid dairy products and seafood.

Fertility Enhancers

There are certain foods and herbs, which are male fertility enhancers and reduce female infertility as well. Ginseng, flaxseed oil, and palmetto are some of these that enhance male fertility. Vitex, evening primrose oil and flaxseed oil help in reducing female infertility.

No Smoking, Drugs Or Alcohol

When you’re planning to have a baby, you and your partner will have to under go some diet and lifestyle changes that you may not like in the beginning, but remember, these are for the good health of you and your baby. Give up smoking, drinking and drugs at once. They can be very harmful and do not create a favorable atmosphere for the baby in the mother’s womb.

Exercising For A Healthy Pregnancy

Ask your doctor and start some mild form of exercise, like walking or swimming or some yoga and some deep breathing exercises to bring down your stress levels. Ask your partner to do these exercises together with you. And avoid very strenuous exercises like horse riding or deep sea diving or skiing.

What You Shouldn’t Do

You should avoid saunas and hot bathtubs, as this may cause a neural tube defect in the baby.

Avoid contact with heavy metals, radiation, and hazardous chemicals.

Avoid taking any medicines without the doctor’s knowledge, and inform him that you are preparing for a pregnancy, so that he informs you of medicines that may interfere with your health during this special time.

When’s The Best Time to Have Intercourse.

This is a special time for you. You must definitely have sexual intercourse during the most fertile period. This is the period when the ovum is released from the uterus and is ripe for fertilization. It stays that way for 12 hours, after which, it starts to degenerate. This happens anywhere from the 12th to the 16th day of the fertility cycle, known also as the most fertile period or ovulation period. If you have sexual intercourse before or during this period, there is every chance of you getting pregnant. Of course, there are other factors at work too and that is why we recommend healthy changes in your diet and lifestyle. Don’t forget to read good books and articles on the net about having a healthy pregnancy. These will make you wiser and prepare you for the arrival of your little bundle of joy.

Nutrition Vs Food – Are Food And Nutrition One In The Same?

Food is a huge part of our lives, and for good reason! We need to eat to live, and it is also a very enjoyable part of our everyday lives. A world without food would be very boring and bland indeed.

However, there is a big difference between food and nutrition and, as time marches on, and the demand for cheap food increases at a rapid rate, the difference between the two things is becoming more marked!

There is often a misconception that good nutrition is only required by people who are sport or exercise enthusiasts; this is just not the case at all! Good nutrition is required for anyone and everyone who wishes to live in a healthy, lively body!

Food these days is often mass-produced, grown in nutrient depleted soil and filled with chemicals. The meat we eat often comes from animals which have pumped with hormones and anti-biotics (over 50% of the anitbiotics produced worldwide are actually used on livestock!). There are so-called ‘foods’ on sale which are little more than a very clever chemistry experiment which has somehow been formed to look like something we should eat! We fall for it every time and the more we eat the more the companies produce.

We have become addicted to refined sugar and have become brain-washed into thinking that low fat foods are better for us than the fats nature provided us with! These ‘foods’ are effectively de-nourishing our bodies, stripping us of our health, energy and vitality and leaving us sick, tired, old before our time; riddled with disease and complaints. The fats that are replacing the natural ones are quite literally bent out of shape and they are bending our cells and our bodies out of shape too! Its the trans fats or ‘hydrogenated fats’ which are being pumped into food that are raising our blood pressure and clogging our arteries.

It is estimated that over 80% of all hospital and Doctor’s visits could actually be prevented through good nutrition! That’s quite a shocking figure when you consider how much stress the NHS is under.

I have had it said to me that life is too short to worry about what you’re eating. My argument is, don’t worry about it, just eat from the abundant table of nature and give yourself a fighting chance of living a longer, healthier, more active life.

Food is meant to nourish us, just like the soil nourishes plants, we need the nutrients in it so that bodies can grow and flourish. I doubt very much that you would have much success growing carrots in the sand or seaweed in your back garden (unless you added some dubious chemicals to alter the soil that is). The reason is, that the correct nutrients are not available in those circumstances for those plants to survive. Our bodies are the same, we are made up cells and those cells need nutrients to grow and repair, yet every day we expect our bodies to grow, thrive and not break down whilst we fill them full of what we now term as food.

Much of the food we eat today would be unrecognisable to our ancestors and is, indeed unrecognisable to our bodies! Our bodies designed to consume chemicals and thrive on man-made produce. Everything our bodies need was provided for us by nature.

We are nature, we are not separate from it!

Our bodies continually regenerate, renew and repair. In order to do this, our cells need fuel. If we continually fill our bodies with low grade fuel, we will simply get a low grade result.

Just imagine putting diesel into your petrol engine. If, like me, you have ever done this you will know exactly what I mean. Petrol engines were not designed to run on diesel fuel. Once the incorrect fuel hits the engine the car begins to cough, splutter and choke and eventually seizes up altogether. The only way to sort it out is have the engine completely cleaned out, even then sometimes it’s just too late and the car ends up with the big car maker in the sky!

Fortunately, our bodies are a little more forgiving than that, but if we constantly pour in poor fuel we too will start to cough, splutter and malfunction. We wind up feeling ill, go to the Doctors, get some medication, the medication affects our bodies so we wind up feeling worse and can be stuck in a very vicious cycle which has no positive ending.

Fast living and cheap food are wreaking havoc with our health and there is only one person that can anything about it; that person is YOU! You have to make the decision to take action, to be more healthy, to eat more good, natural food and to ditch that lifestyle which has got you to where you are now! Once you make that decision you have to make a commitment; a commitment to yourself to treat yourself better and start living the energetic healthy life that you deserve!

You will be amazed at how good just making that commitment makes you feel!

So, next time you pick up some ‘food’ from the supermarket shelf, take a look at the ingredients on the list; is the list longer than 5 ingredients? Are there some words you can’t pronounce? Does it contain Hydrogenated fats or oils? Artificial Sweeteners? If the answer is yes to any of these questions the alarm bells should start ringing; ‘This is a chemical experiment and was not meant to be dumped in my body!’

Do yourself a favour and choose from nature’s pantry instead!

TIP: When shopping in a supermarket, try and stick to the isles around the edge, in general, the further into the middle you get, the more processed the food becomes!

Pregnancy Tips – Super Foods And Nutrition For A Feel Good Pregnancy

After a woman discovers that she is eating for two, it is important to uncover the very best strategy to obtain ultimate pregnancy nutrition. There are a number of pregnancy super foods that are good to eat. A woman must uncover the best choices to add into the diet in order to provide the necessary increase in calories.

A woman beginning her second trimester must consume approximately 300 calories more than usual each day. Here are a few of the best pregnancy super foods:

Beef – Lean meat, like sirloin steak, is filled with high amounts of protein, niacin, zinc, iron, and B vitamins. It contains choline needed for the developing fetus’ brain.

Eggs – Eggs are filled with protein that supplies essential amino acids for a growing baby. They also have a large amount of needed vitamins and minerals used for good vision and brain development.

Milk and Pasteurised Cheese – Dairy is a good source of calcium and vitamin D which builds bones. Milk is also filled with protein, vitamin A, and Vitamin B, while cheese contains magnesium.

Beans – Legumes are high in fibre, iron, zinc, calcium, and protein.

Berries – This type of fruit is filled with vitamin C, carbohydrates, potassium, and fibre. They contain antioxidant properties to protect from cell damage.

Broccoli – This vegetable is filled with fibre, folate, calcium, potassium, and carotenoids. It helps to maintain normal blood pressure and is important for good vision.

Orange Juice – Besides high levels of vitamin C, some brands of this juice contain calcium and vitamin D. It also includes folate and potassium as well.

Whole Grains – These are filled with B vitamins, folic acid, zinc, and iron. They also contain more fibre than the white grain alternatives.

Salmon – This fish is high in omega 3 fatty acids, protein, and vitamin B. It promotes healthy vision and the developing brain.

Pork – Pork tenderloin is lean protein that contains B vitamins, niacin, zinc, iron, thiamine, and choline.

During a routine pregnancy, a woman normally gains 25-33 pounds. It is important to stay away from foods that may cause illness due to listeria. Deli meats that are not cooked properly and unpasteurised dairy products may be dangerous. Do not consume raw meat, fish, or eggs. Certain fish may contain high levels of mercury, so limit intake to 12 ounces per week. Along with proper pregnancy nutrition, it is vital to keep regular appointments with an obstetrician.

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