Monthly Archives: February 2017

Diet For Health And Fitness

Healthy eating is all about getting the balance right, with the right food and fluid. If a person’s diet does not meet their needs eventually they will become unwell. Every person needs to have a balanced, healthy diet as it provides the energy and nutrients required to survive and stay healthy. Combining a healthy diet with an active lifestyle has huge benefits. Healthy eating should be long-term measure that emphasize on enjoying more of the foods that protect and nourish the body by choosing a variety of foods. We need to remember that there are no healthy or unhealthy foods – just healthy or unhealthy diets.

On the basis of nutritional composition, food can be classified as:

– Macro nutrients – protein, fats and carbohydrates – provide energy and are essential for growth and maintenance;

– Micro nutrients – vitamins, minerals, trace elements – are needed in very small amounts yet are essential for growth and development and staying disease free;

A Guideline for framing a Healthy Diet can be as follows:

1) Water: 60-70% of our body comprises of water so it holds a major part of our diet. Drinking 10-12 glasses of plain water is recommended to replenish the body’s essential fluid requirements.

2) Carbohydrates: Foods such as rice, pasta, bread, cereals and potatoes should form the basis of each meal as they are a good source of energy and provide a range of nutrients. People should be encouraged to eat the whole grain variety as it will significantly improve the intake of fibers needed for gut motion and other health reasons.

3) Fat: Fats too are essential in our diet but then the right choice of fats has to be made. Excess of fats is bad for our health but then limiting the fat has to be in a correct way so that the intake of good for health fats like essential fatty acids (Omega 3 fat found in oily fish) and fat soluble vitamins is not compromised. Restrict the use of butter, fat on meat and trans-fats or hydrogenated fats found in processed foods like cakes and pastries as these can raise cholesterol and increase risk of heart disease. Choose to cook your food in oils of sunflower, soy, sesame, corn, olive or rapeseed.

4) Proteins: the building blocks of our body can be obtained from food sources like skimmed milk and its products, animal food like egg, lean meat and fish, pulses and legumes.

5) Fruits and vegetables: It is recommended to have 5 servings of fruits and vegetables each day. A single portion (80 g) may include:

– One apple, banana, orange or other similar-sized fruit;

– Two plums or similar-sized fruit;

– Three heaped tablespoons of colored vegetables;

– Three heaped tablespoons of leafy greens;

– A 150 ml glass of fruit juice.

6) Salt: a diet with optimum levels of salt is an important factor to watch out as a diet with high salt intake may graduate to some chronic health ailments like hypertension. Salt in the diet mainly comes from the salt added during cooking and at the table, but a major portion can also come from salt hidden in foods that we purchase. So do look at the food labels.

7) Alcohol: Some health experts advocate that alcohol in small quantities can actually have a beneficial effect on health. The current guidelines are that women can drink up to 2-3 units of alcohol a day and men up to 3-4 units a day. Ideally these units should be spread throughout the week, with one or two alcohol-free days every week. But the excess of anything is bad and same goes with alcohol as it is high in calories and so can contribute to excess weight gain. Heavy drinking over a long period of time can result in liver damage and increases the risk of high blood pressure, which is linked to coronary heart disease. Alcohol is also a diuretic.

Cutting out on any of the food groups from the diet whether for weight loss or unproven food intolerance can lead to serious health implications (and may result in nutrient deficiency) and should not be undertaken without adequate medical and dietetic supervision.

The above healthy eating advice is aimed at adults who are well – children, older people, those who are ill or have specific dietary needs (such as pregnant women) will have different dietary requirements and the general healthy eating principles may not apply.

Abs Diet for Health and Fitness

The most important question that comes to everyone’s mind is why so many gyms, health centers, health programs etc have popped up all over the place? The main reason is that people want to look and feel good. Particularly looks play an important role though health is not any less. Nobody wants to carry an extra layer of fat around the waistline and a firm flat belly is everyone’s dream.

To succeed in getting a flatter stomach, diet is essential. Not only the success of flatter stomach depends on diet but also a good abs diet lowers cholesterol and decreases blood pressure. The food listed below should be incorporated in your diet plan:

• Almonds and other nuts, this will increase HDL

• Green vegetables like Spinach and broccoli

• Beans and other legumes, including chickpeas, kidney beans and lima beans

• Dairy products like yoghurt, cheese, low-fat milk

• Eggs

• Turkey, chicken, fish and lean meat

• Whole grain breads

• Berries, especially raspberries

The above mentioned food should be part of diet for good health and good looks. The most important thing is that you should never feel hungry and provide your body with daily nutritional requirements. The above mentioned food will provide the required amount of protein, carbohydrates and fat. Taken in moderate but adequate quantities they will never let you feel hungry. Good diet coupled with abs exercise will give you the flat stomach.

There are many popular weight loss programs that discourage taking carbohydrate. But you should realize that if you venture into any exercise including 6 pack abs, carbohydrates should be included in your diet. It provides energy essential for your body and mind. Carbohydrate gets converted into glucose and it gets consumed during physical activity. Excess glucose gets converted into glycogen which gets stored in lever. The glycogen stored in lever gets consumed whenever it is needed. Only excess glycogen gets converted into fat. So don’t be scared of carbohydrate. Avoid carbohydrate if your doctors recommends.

David Zinczenko of Men’s Health Magazine has developed an abs diet which has helped men across America get more than ripped abs. The followers of his program have improved their overall health manifold.

Now something must be mentioned about dietary fat. Mike Geary, famous nutritionist, in his book, “Training & Nutrition Insider Secrets for a Lean-Body” wrote, “Don’t be Afraid of Dietary Fat! Even Some Saturated Fats are Healthy for You.”

Diet For Health and a Great Fulfilling Life

If it were not for this great alkaline diet my health would still be in shambles like a house without a caretaker. I found out that the inside of our bodies also need housekeeping to maintain the balance and health of our system. Alkaline diet promotes health that will last more than other methods or yo-yo diets that will just leave you frustrated and bouncing off of walls.

When I turned 25 years old I felt as if I was still 18. I did not know that 25 is the start of decline for the human body. I became lazy. I stopped exercising and watching what I eat. I thought that I would feel 18 no matter what I do. I felt that I was built to feel young and look young way after 30 years of age. I was wrong.

Because of my precocious lifestyle, I began feeling the symptoms of premature aging when I turned 30. I thought that all I needed to do was to give up smoking and drinking. It did help improve my health a little bit, but I was still feeling symptoms from illnesses that I never dreamed I will have.

I felt aches and pains in my joints and muscles. It was such a pain that I consulted a doctor for fear that I may have arthritis or rheumatism at an early age. The doctor told me that I did not have any arthritis or rheumatism. The good doctor told me that I was merely experiencing the symptoms of stress and tension. He told me that I should change my lifestyle by incorporating a daily exercise routine in my life, as well as eating a balanced diet.

I told him that I already tried a lot of diets, so I asked him what diet system can I implement to help me in my health. The doctor told me to try a good alkaline diet for my health issues. He referred me to a search engine on the web to help me find a good alkaline diet system. My health issues were already beginning to hurt me, my performance, and my family life. I really felt unfulfilled. That is why I tried out an alkaline diet to help improve my health.

Alkaline Diet for Health

There are a lot of crazy diets on the market that promise to help you lose weight. Unfortunately, if you look at the nutritional value of some of these diets, they are often severely lacking. If you need to lose weight, you should do it while eating a diet that is good for your body, so that you will become healthier instead of just thinner. An alkaline diet is a healthy approach to weight loss that will keep you energized, healthy, and motivated to drop the pounds.

Understanding the Alkaline Diet

An alkaline diet is different from other diets, because it focuses primarily on the effect that foods have on the acidity or the alkalinity of the body. When foods are digested and metabolized by the body, they produce what is commonly referred to as an “alkaline ash” or “acid ash.” The original pH of the food doesn’t factor into this final effect within the body. In fact, some of the most acidic foods such as citrus fruits actually produce an alkaline effect when eaten. When more alkaline foods are eaten as opposed to acid foods, the pH of the body can be adjusted to an optimum level of approximately 7.3. While this is not extremely alkaline, it is enough to reap many healthful benefits.

Using an Alkaline Diet for Weight Loss

Many people attempt fad diets or those which promise quick results in an attempt to lose weight. These diets might produce results in the short term, but over time this can be a very unhealthy way to lose weight. Additionally, many people gain the weight back as soon as they go off their strict diet. When an acid diet is used for weight loss and control, it is more of a lifestyle change. The results may not happen overnight, but it’s more likely that the weight will not be gained back. An alkaline diet is rich in foods which are naturally low in calories, such as most vegetables and fruits. Many of the foods that are high in fat and calories are also acidifying, so when these foods are removed from the diet, a natural and healthy weight loss will occur. These foods include red meat, fatty foods, high fat dairy products such as whole milk and cheese, sugar, soda, and alcohol. Once you stop eating these foods, your body will be much healthier, less acid, and you’ll also lose weight in the process. Because the diet is healthy, you can stick with it long term. In fact, many people who start an alkaline diet solely for the purpose of losing weight find many other benefits. An increased energy level, resistance to illness, and an overall improvement in health and well-being are among the many benefits you can experience on an alkaline diet.