Proper Nutrition = Healthy Living

We all know that nutrition is very important to everyone. Whether you want to build a body or not, we know that nutrition plays a key role in our health.

That is why we have to seriously watch what we eat. If we want to live a completely healthy life without health problems, we need to make sure that our diet is taken very seriously. This is still true for those who want to build their bodies. Below, we will check out some vital nutrition tips for a healthy living.

  • Do not skip breakfast

Breakfast is the most important meal of the day because it gives you the energy to stay active during the day. Your breakfast should be healthy with fresh fruit that will help you feel full before lunch.

  • Consume carbohydrates

Since carbohydrates provide up to 50% of the energy source, carbohydrates certainly need to be at the top of the nutrition plan list. The more an active person, the body uses more carbohydrates. Including enough carbohydrates in your diet helps with your performance and strength.

  • Consume healthy fat

Like carbohydrates, healthy fat is also a good source of energy. Although fat is usually used only after an hour of performance, enough healthy fat should be included in your diet. Lack of fat consumption can affect your body’s activity.

  • Consume protein

Once carbohydrates and healthy fats are used, the body will look for proteins as an alternative source of energy. When an extra protein is consumed, the body stores it as fat and uses it when energy is needed.

  • Get enough vitamins

Although we are trying to eat properly and give our bodies everything they need to stay healthy, most of us still do not get enough vitamins and minerals. By learning which foods need to be incorporated, you can get a daily intake of vitamins and minerals that are missing in your daily life. It is also a good idea to take vitamin and mineral supplements to make sure you get what you need.

  • Take adequate water

As most people know, water is indispensable for life. Being well hydrated is crucial for all human beings. Even small dehydration can be very dangerous when you are active. Water is needed to regulate body temperature and protect your health.

  • Drink a glass of water before taking food

If you’re looking at calories or maintaining an ideal weight, then a glass of water before each meal will help you avoid eating excess food. However, it is also important not to drink plenty of water, as it may dilute the juice in the stomach needed for proper digestion.

Conclusion

Good nutrition means eating the right foods and eating proper nutritional supplements that will give your body the necessary energy. A healthy diet should be put in place to make sure your health is in good shape at all times. A well-balanced diet also helps you to prevent the risk of diseases such as heart disease, stroke, and diabetes.

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Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

Top 10 Foods to Gain Muscle Mass

Nutrition plays a key role in muscle building. A diet with foods rich in healthy fat, complex carbohydrates and proteins can help you gain muscle mass.

Protein, in particular, is a crucial nutritional macro for anyone who wants to develop muscle quickly and easily but it’s also important you take foods that contain fat and carbohydrate. In this article, you’ll learn the top 10 foods you can consume to develop muscle mass.

  • 1.Kidney beans

Kidney beans as well other types of beans are super rich in fiber, protein and other nutrients including potassium. Athletes who want to build muscles quickly should consume kidney beans as well as on other types of beans to boost the process of gaining muscle mass.

1.Kidney beans
  • 2.Red meat

Red meat is a must for many bodybuilders and can be a great source of protein and iron. The disadvantage is that good red meat can be quite expensive. If you really want to build some muscles quickly, consider adding it to your diet.

2.Red meat
  • 3.Eggs

Eggs are high in protein, and they are one of the easiest forms of high-quality protein to prepare. They can be boiled or fried. Whole eggs can be a bit rich in fat, but if the total fat content in your diet is enough, then the yolks can be easily removed in order to remove much fat.

3.Eggs
  • 4.Broccoli

Surprisingly, broccoli is an excellent food to stimulate muscle growth. It contains a multitude of nutrients that are involved in the production and maintenance of new cells and also have anti-estrogenic properties that can make your body more efficient when burning fat.

  • 5.Fish

There is a wide variety of fish, many of which have very high protein content and very low saturated fat. Fish are also rich in omega-3 fatty acids that help promote good heart health. Tuna, which is rich in protein, iron, and calcium, is very versatile and can be easily added in regular salad and pasta, is excellent in sandwiches. If you’re looking to build muscle mass with the help of the foods you eat, consume fish daily.

5.Fish
  • 6.Almonds

Almonds are certainly one of the best foods that help develop muscle mass. They contain carbohydrates and proteins that can help the body repair and build muscle and they are also a good source of vitamin E and magnesium. Vitamin E is a powerful antioxidant that protects against free radicals and helps you recuperate your muscles faster.

6.Almonds
  • 7.Chicken

Although all types of birds contain large amounts of protein, the white meat of the chicken should be a must for someone trying to build muscle. Chicken breasts are often cheaper than good steaks of red meat and many types of fish but are high in protein and have very low fat.

  • 8.Legumes

These types of food are not only high in proteins but also contain high fiber levels, compared to other forms of plant food. They also contain large amounts of carbohydrates, which slowly release energy to your body throughout the day. They are important for building muscle mass.

8.Legumes
  • 9.Nuts

Although this type of food is rich in fat, it is actually good for bodybuilders. It is ideal to eat nuts in their natural state. Because of the healthy fat and protein in this food, it helps to build muscle mass.

9.Nuts
  • 10.Yogurt

Yogurt is an ideal combination of protein and carbohydrates. In addition, yogurt contains bacteria that improve the health of your intestinal system. Yogurt is one of the many foods you can take to boost the process of building muscle mass.

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Tito Rabat
Tito Rabat

Apart for being a busy IT executive, Tito has a passion for cooking for friends and family and is a first class wines connoisseur.

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The "Banana Diet" from Japan, myth or reality?

Banana Diet is a very popular diet and is well known in Japan. Many people claim to have great success with weight loss since others say they are not for them. This plan is not the fastest way to lose weight, but it’s exceptionally healthy.

The banana diet consists of eating bananas in the morning for breakfast and with water (preferably at room temperature) and nothing else. After that, the day begins, then you can have a sweet snack all day, and you can literally eat what you want for lunch and dinner (although meals should be reasonable in size).

bananas have enzymes that help us burn fat
people eat less during the day and lose weight

People who defend this diet say that bananas have enzymes that help us burn fat. Others say that banana has starch that makes people feel full, so people eat less during the day and lose weight. Both statements can give you a hint of truth, but by taking bananas, a person will probably have fewer calories than usual for breakfast, and drinking lot of water is also an excellent way to remove calories from your diet. These reasons are combined with a short list of things you should not take which include alcohol, dairy products, and desserts.

Another thing you should know is that bananas are filled with potassium and fiber. Filling your stomach with fiber will surely make you feel full longer, so it will regulate your appetite and even the desire to squeeze on junk food as well. Since this banana diet is visualized to work that way, you will really lose weight without difficulty.

pexels-photo-57556

You have to remember that bananas do not burn fat. It’s not a fat-fighting food. The only thing that this diet does is that it helps you suppress your appetite for food. While this may be true, your food intake should be carefully selected. You always have to make the right decision with the food you eat.

This diet creates a very strict eating habit that is difficult to maintain, but it promotes healthy eating habits. There is no doubt that you will see results with this diet, but it’s the same for the water if you follow the list of foods you should not eat.

If you are interested in a diet and weight loss plan that will allow you to eat what you want, try the banana diet. All you have to do is eat a few bananas before each meal. Bananas are rich in fiber and potassium, which are very healthy. Remember, this diet is not a guarantee that you will lose a lot of weight.

There is no guarantee how much weight can be lost when you are on a diet of bananas.

This diet creates a very strict eating habit that is difficult to maintain, but it promotes healthy eating habits. There is no doubt that you will see results with this diet, but it's the same for the water if you follow the list of foods you should not eat.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
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Franco Nero
Franco Nero

Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness "addict" and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.

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eating too much sugar?

Sugar is the biggest challenge most of us face in choosing a healthy nutrition diet. Even after experiencing the negative effects of sugar consumption on health, the idea of reducing or eliminating sugar consumption may seem impossible.

Removing sugar from our diet is easy with the nutritional support of whole foods and a wide range of natural sugar substitutes. When sugar is removed from your diet, and the sugar cravings are gone, your body will restart with a balanced health. Without sugar, your immune system will be stronger, your energy and moods will be stable. Below, we will discuss the best ways to get rid of sugar cravings if you have consumed too much sugar and you’re now addicted to it.

Tip #1

“Eat sweet vegetables and whole fruit instead of processed sugars”

The best whole foods are fresh and ripe fruits. When they are consumed, natural sugars are accompanied by the correct combination of enzymes, minerals, vitamins, and fibers that your body needs for healthy digestion. Natural sweet vegetables such as gooseberries, shepherds, and carrots have the same advantage. When eaten regularly, it will give a sweet taste and can help reduce sugar in the blood.

Tip #2

“Get enough protein”

You need to eat a balanced diet including fat, carbohydrates and proteins. If you suffer from sugar craving, add more protein to your diet. Increasing protein intake helps the body function properly. You can get proteins from different sources. Not only do you have to eat chicken breasts. Beans and chickpeas are excellent sources of protein too.

Tip #3

“Limit your intake of carbohydrates”

You have to reduce the number of sugary foods you eat. You have to eat fewer cakes, cookies, candy, ice cream, white bread and other flour food. If you want to eat carbohydrates, consume more complex carbohydrates such as whole grains, vegetables, legumes, etc. These complex carbohydrates are digested very slowly and do not cause the blood sugar levels to increase.

Tip #4

“Do not skip meals”

When you have weight loss goals, skipping meals seems to be a good idea, but feeling hungry is the worst thing you can do if you want to get rid of sugar craving. Make sure you eat healthy food and do not try to skip meals if you want to get rid of sugar cravings.

Tip #5

“Reduce your intake of snacks”

The act of eating sweet snacks will only lead you to consume excessive calories, therefore, stop eating snacks while you are at work or while watching TV or even while you’re in a conversation. Just stop eating snacks no matter what you’re doing. Focus on eating just 3 balanced and nutritious meals a day. If you want to stop the craving for sugar, there is no better time to start than today. Go to your kitchen and take out every processed sugar products there. Take them out instead of eating them. Start adopting healthy nutrition habits today and by tomorrow, it will have a positive impact on your health. Do not allow your cravings to sabotage your search to become healthier.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the “Conversation”. As always, thanks for popping in and see you soon.

Sarah O'Connor

Sarah O'Connor

Sarah is part of the Team ELC and she helps people discover what makes their life happy, meaningful, and full of ease. She is a writer, meditator and loves painting, an art she happily gets to practice a lot in her spare time.

/home/daniele/Downloads/Taking An Active Role in Your Child’s Nutrition.jpg

What does a child in current times typically eat? Gone are the days when eating dessert or sweet snacks were occasional treats. We now find it normal that today’s children eat sugar-laden packaged cereals for breakfast and snack on chocolate bars, ice cream or candy. When observing a typical child’s diet, the rising incidence of childhood obesity comes as no surprise.

Why is sugar such a problem?

  1. The body has no mechanism to tell our brain that it has eaten enough sugar. In prehistoric times, when our ancestors found any source of sugar, the body would tell the brain to eat large quantities in prevision of future times of starvation. This is because sugar was generally very scarce and only found in fruits, nuts and root vegetables. Thus, today’s abundant refined sugar is highly addictive, creating problems with binging, obsessing, and withdrawal. What we typically consider a “reasonable amount” is in fact already too much. Our annual sugar consumption was about 4 pounds per person in 1770 and this has risen to 168 pounds! Such an exaggerated sugar consumption is the most direct contributor to diabetes, obesity, hypertension and cholesterol – in both adults and children.
  2. Children in developed countries eat on average 32 teaspoons of sugar per day. Teenagers eat 42 teaspoons per day. We know that our body does best with no more than 6 to 9 teaspoons of sugar per day. When our kids eat sugar, they are not eating other healthier foods. In other words, sugar-containing foods replace other nutrient-dense foods they could be eating in their day. For this reason, sugary foods are called “empty-calories” – they fuel a generation of children that is both over-nourished but unfortunately malnourished. Our children are getting plenty of calories but inadequately small amounts of cellular nutrients such as trace minerals, vitamins, fiber and antioxidants.
  3. Refined sugar creates a sudden increase of blood sugar levels followed by a crash. This means that most people – and especially children – will feel euphoric and energized shortly after eating sugary foods but within 90 minutes, they will experience hypoglycemic episodes, which children experience as mood swings and fatigue.

Most parents find little time to prepare home-cooked meals. Restaurants offer “kid menus” that consist mostly of processed fish fingers, ketchup, French fries and ice-cream. Food colouring and preservatives are often found in processed foods geared at children. This fact is quite alarming in the light of recent research that has established a potential link between food additives and a number of childhood conditions, such as autism, attention-deficient disorder and eczema. These foods have become the common staple of child nutrition, while nutrient-dense fruits and vegetables are nowhere to be seen. It is time to re-evaluate what our children are eating and reverse the trend.

Here are a few tips to help you get started

  1. Keep a diet diary in which you record everything your child eats in one week, and daily observations regarding your child’s behavior. This will help you realize what you child is truly eating – is it mostly chocolate and sweet snacks? Is s/he getting enough vegetables? We often underestimate the proportion of processed foods our kids eat everyday diet.
  2. Remove all sodas and flavoured milks from your child’s diet – they are basically “liquid sugar” whose regular consumption leads to erratic blood sugar control, hyperactivity and obesity or diabetes in the long-term.
  3. Be a good role model! Do not eat junk foods in front of your children. Show the right example by snacking on natural unprocessed foods such as nuts and raisins, apples, or vegetable dips.
  4. Transition your household to “brown” unrefined carbohydrates. Avoid white pasta, white bread, white baked goods and anything made with white flour. Although white flour does not taste sweet, it contains several molecules of sugar bound together. During digestion, large amounts of sugars are released from the flour’s starch. Brown carbohydrates like brown rice, millet, buckwheat, brown pasta and unrefined cereals also contain some sugar contained in their starches – but in lesser amounts and bound to other nutritious substances like fiber and B vitamins. This makes it easier for the body to process sugar in general.
  5. Replace commercial baked items with home-made cakes or cookies – it is then much easier to control the amount of sugar inside and one can then encourage fruit-based treats at home. When baking at home, use unrefined flours like wholewheat flour and natural sugars like honey, apple sauce or even stevia. Use at least 50% less sugar than what most conventional recipes would suggest wherever possible. Most of us – adults included – are addicted to sugar. This means that we will go through withdrawal when trying to reduce sugar in our lives. This is a normal part of the process. It will take some work before children accept a diet that contains fewere processed starches and sugary items.
  6. Work with your child to discourage sugar-laden ‘goodie bags’ at birthday parties – replace the “goodies” with stationary, stickers, balloons or other fun non-edible items.

Let me know in the comments below.


I will be happy to read and reply all of your comments. also feel free to share on any of the Social Media listed below and start the "Conversation".
As always, thanks for popping in and see you soon.

Mirko Francioni - Author of |Radiation mapping article for Epi Life Coach
about the author

Mirko is for people who knows him well a true motivator and inspirer. He has been the driving force in projects such as a wellness center in Thailand, a corporate on-line travel agency and membership club with over 120,000 members worldwide. Mirko has created a strong professional reputation as one of the leaders in the hospitality and fitness & recreation industries.