Proper diet is the backbone of fitness

Eating healthy is the key to lead a healthy life. If you don’t eat proper food you will have many complicated health issues. Your food should contain all the healthy nutrients, including carbohydrates, proteins, fats, vitamins, and minerals. Water is also a very important part of your diet. Lack of one of these nutrients will have a negative effect on your health.

Besides taking proper diet, you should do exercise regularly. If you decide to exercise in the morning then don’t do it on empty stomach. Have breakfast at least one and a half hours before doing exercise. Your breakfast should be light in this case and can include juice, yogurt, whole grain, and fruits. Throughout the day you should drink plenty of water to keep yourself dehydrated. Your diet must include lots of nuts, vegetables, and fruits. Fibrous food is very good for your health and will help you to stay fit. Here are three reasons why your everyday diet must contain the essential nutrients.

Building up your muscles

Proteins break down food into amino acid. These amino acids can build or repair your muscle tissues. If you do exercise regularly, then you will be able to recover faster if you eat protein. Protein also improves your nervous system and immune system.

Providing energy

In order to work every day, you need the energy to fuel your body. Carbohydrates are the main source of energy. So, you should eat lots of food containing carbohydrates in order to keep your body energized throughout the day.

Preventing diseases

Lack of proper nutrients causes diseases. You will have to take balanced diet every day so that all the essential nutrients are present in your diet. Some people undertake crash diet programs to lose weight quickly. Some of the diet for these crash programs are very unhealthy and lacks nutrients. So, you will eventually fall sick. Instead, you should eat a balanced diet.

You must avoid eating junk foods and give up addictive habits like smoking and drinking. These are very harmful to your body. These will prevent you from being fit and leading a healthy life. You must try to buy organic food from the market and eat fresh food. Processed foods are harmful to the health. If necessary, you should visit a nutritionist to get a diet plan.You must follow your diet plan every day; otherwise, it won’t work. Eat good food and do regular exercise to stay fit and healthy all the time. Click here to learn more.

Infographic by: www.eatrightpro.org

6 Foods That Nutritionists Love and Recommend To Everyone

We spoke to a few nutritionists, including our own Terri Martin, and asked them what they’re favorite foods were. Obviously, these foods would be the most nutritious and ones that we should be eating everyday. The great things about the foods they chose, was that they are all easily available at the store and can be cooked in a jiffy. They chose these foods:

Greek Yogurt

Greek yoghurt is a big favorite as it has a lot of protein, potassium and calcium. It is also a great source of probiotics that is necessary to keep our insides healthy. You can use Greek yoghurt in salad dressings, dips, soups, stews, etc. It is obviously also great as breakfast with fruits and nuts.

Strawberries

Strawberries are your best source of Vitamin C. Aside from the fact that they are delicious and juicy, they are a great source of fiber and flavonoids. They are one of the most recommended foods for fighting diseases like cancer.

Pineapple

Pineapples are delicious, naturally sweet, and a great source of B vitamins, fiber, minerals, and enzymes. Pineapple can be used in salads, as a side, as a topping, in smoothies, etc.

Beans

There are so many to choose from including black turtle beans, cranberry beans, calypso beans, etc. Beans are vegetables that are high in protein and fiber and has a lot of nutrients and phytonutrients. You can add beans to stews and soups or even use them in salads or scrambled eggs.

Sweet Potatoes

Sweet potatoes have a lot of potassium and vitamin A which our bodies need. They are fat-free and cholesterol-free while being naturally sweet. You can replace regular potatoes with sweet potatoes to reduce calories or add them to casseroles and lasagnas for some sweetness.

Mushrooms

Mushrooms are great for adding flavour to dishes like stir-fry and they are low in calories. They are a source of selenium which is needed for fighting cancer. The best part is that you can use them in almost anything and they cook fast.

All of these foods are delicious and easy to find and cook. Make sure they are part of your daily eating habits and you are on the way to a healthy body.

Healthy Eating: What Should You Eat and How Much of It?

Healthy eating habits mean that you eat enough of all of the foods that your body needs to function at its best. A general guideline to follow when deciding what and how much to eat is to have a calorie intake of between 1 500 and 2000. This is just a general guideline. Sportsmen, for example, will have a different plan from someone who sits in an office everyday. It is best to consult a nutritionist if you are unsure. Otherwise, you can follow these basic guidelines.

Grains

Wholegrains are best and you should try to make at least half your portions wholegrains. The ideal daily intake is 6 to 8 servings per day. One serving is equivalent to one slice of bread, one cup of dry cereal, or a half-cup of cooked rice.

Vegetables

Vegetables are a very important part of your diet as they, combined with fruits, have the most nutrients, vitamins, and minerals. You should eat 3 to 5 servings of vegetables daily. Examples of one serving include one cup of raw leafy vegetables or a half cup of cut-up vegetables.

Fruits

When it comes to fruit and vegetables, you should aim to eat a variety of colors and types. Try to eat 4 to 5 servings of fruit per day. Examples of one serving include one medium-sized fruit.

Dairy Products

You should have 2 to 3 servings of fat-free or low-fat dairy products daily. Examples of one serving include one cup of milk or yoghurt and one and a half cups of cheese.

Proteins

Your proteins should consist of lean meats, poultry and seafood. You need 3 to 6 portions daily. One serving is equivalent to a piece of meat the size of your palm or a piece of fish the size of a chequebook.

Fats and Oils

The best options for your healthy fats and oils are liquid vegetable oils and soft margarine. You need 2 to 3 servings per day. One serving is equal to one teaspoon of margarine or vegetable oil, or one tablespoon of mayonnaise.

Added sugars and sweets should generally be avoided especially if you don’t exercise a lot or if you are trying to lose weight. These are the basic guidelines.

Types of Eating Disorders and How to Recognize Them

Eating disorders and other eating problems can be a very sensitive topic for people. Not only because it makes us feel ashamed, but because of the ideas we have in our heads about what healthy people look like. There are many factors that contribute to a person developing a problem with their relationship to food. Today, we would like to highlight the main problems and what signs to look for.

Anorexia Nervosa – We have all heard of this one and many of us probably know someone who suffers from anorexia. Changes in behavior like eating much less and much too little or an unnatural or excessive fear of gaining weight can be signs that your friend or a family member has or is developing this disorder.

Bulimia Nervosa – This disorder is characterized by binge-eating episodes after which the person does things to prevent weight gain, for example, self-induced vomiting. The person feels out of control during the binge-eating. A self-esteem that is very much dependent on body image can be a sign that a person has either bulimia or anorexia.

Binge Eating Disorder – This is characterized by eating large amounts of foods (like with bulimia) but there is no attempt to prevent weight gain. There is also a feeling of being out of control during the binge-eating episode and the person tends to feel shame and guilt afterwards. Signs to look out for as well include eating when not hungry or eating to a point of discomfort.

These are the three main eating disorders that can be diagnosed. There are, however, other types of eating problems that cannot necessarily be diagnosed but has related symptoms. If a person has an unhealthy or strange relationship with food and eating, it is useful to get some help to determine if there is a major problem. Eating disorders and other eating problems can be very detrimental to a person’s health.

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