You already know that eating right is crucial to your health. It’s equally as important as exercise, which you likely know about as well. Review the tips in this post to keep well nourished, healthy and balanced.
For males over 50, a certain set of minerals and vitamins are needed for maximum wellness. Vitamins like zinc, Vitamin D and magnesium all decline as we age. Look for supplements that are especially targeted in the direction of males who more than 50 years old for the very best combination for optimal health and wellness.
When it comes to having solid bones, calcium is essential. Taking vitamin D with calcium will assist with the body’s absorption of that calcium. You can get vitamin D through food, of course, but the best source is spending quality time in the sun. All of these help you enhance your calcium levels and help strengthen your bones.
While the majority of vitamins can be kept at room temperature, you must keep oil-based vitamins in the fridge. If you fail to do this, they could end up being sticky and clump together. Since there is no easy method to break them apart, this will make the whole container worthless.
Some people think they have the ability to get the nutrients their body requires simply by eating a healthy and balanced diet. This is a great way to start, but it would be impossible to get enough food to obtain all the vitamins and minerals your body needs due to the fact that most foods have been over-processed.
Since you have now been informed about supplements, you can start to put them to good use. There is always more to learn, so watch out for even more great suggestions about your health and wellness.
Fat burning is something that can be a lifelong battle for many reasons. Nonetheless, the answer to this predicament lies in knowledge. By discovering the right and wrong methods to drop those extra pounds, it is feasible to accomplish ultimate victory in the fat burning battle. Making use of the ideas in this article is a great way to overcome your weight problems once and for all.
If you are working at fat burning yet still intend to have the odd treat, try this clever give-and-take. Each time you exercise give yourself some higher-calorie rewards, so when you hit the gym or go for a 15 minute walk you reward yourself with your favourite treat. The extra calories you burn will offset the extra food you are about to eat. If its too fatty, just leave the unhealthy food where it is!
One fantastic tip for losing weight is to never ever allow yourself go hungry. Eating little meals or treats throughout the day might stop you from consuming way too much at any sort of given time. You could eat a range of various things, as you would at a normal meal, but ensure it is a smaller portion each time you eat. Additionally, see to it your choices are relatively healthy and balanced.
Adjusting your bedtime routine could help you be successful on your fat burning quest. Adding an additional hour of sleep has been shown to aid people make better decisions when it comes to the food they eat.
While on your fat burning journey, it is necessary to be patient. It’s proven that those that were patient and took the weight off slowly are the ones that will keep it off in the long-run. Losing just a couple of extra pounds a week may not sound like much, but if you want to keep it off, then that is the way to go.
For those with kids, they can be a good and enjoyable way to help an individual drop weight. By playing outside and taking up activities such as walks, strolls, or bike rides with them, you could help both yourselves and your kids.
Fighting excess pounds is something to which almost every person can relate. The truth is that fat burning really boils down to recognizing the most effective, most powerful techniques for dropping unwanted extra pounds. Take the suggestions in this write-up to heart, and you will have a distinct advantage in the struggle to finally leave your additional weight behind.
It’s fashionable and involved at the moment to drink smoothies and juices for health. Many people drink these products or make home-made versions to cleanse the body or their liver. But how useful or healthy all these projects?
My opinion of processed or store bought juices are that they are junk food. Think of something like orange juice. It is just sugar laden water. Research has shown that these types of drinks can increase the risk of diabetes same as drinking soda drinks. There are always exceptions to the rule of course, drinks like beetroot juice for pomegranate juice are much lower in sugar and higher in antioxidants, thus are a much healthier alternative to Apple or orange juice. Now if you squeeze your own juice at home this is a much better alternative to a store bought juice product.
One problem with juice is that when you make the juice the fiver from the fruit or vegetable is lost and you are essentially drinking the sugar and the water contained in the plant. One way to get around this is to make smoothies instead. This movie is made in a blender where you zap the fruits and vegetables together. So the juice, the sugar and the fibre from the plants are contained within the drink thus slowing the digestions of this down, causing a much slower release of the sugars into the digestive system.
A very popular product on the market at the moment is the Nutribullet. However any home blender Will suffice to make a smoothie. It is better to base your smoothies around vegetables as these are naturally lower in the sugar and higher in fibre than fruits and also contain a variety of vitamins, minerals and antioxidants. Certain fruits can be added to give some sweetness and flavour to this movie, as purely drinking a vegetable smoothie could be quite bitter.
Another way to improve the nutrition of this movie is to add other foods to it, such as adding nuts or seeds, not butters, coconut oil or even protein powders. This adds protein and essential fats to this movie and essentially makes it a complete meal – consisting of carbohydrate, protein and fat.
This type of drink is best served as a starter to a meal or as a snack in between meals. I would not recommend having a smoothie as one of your main meals.
People wanting to know more about insulin, what foods are the worst and best for controlling insulin and what to do if you already have high insulin or diabetes. I steer people who want specific answers to nutrition questions here.
But it’s not just insulin that may be a problem, there are other hormones that can affect your body shape.
In fact your body tells a story, where you are holding body fat gives an indication of which hormones you need to work on…
…and depending on what hormones are out of balance will dictate which “diet” you should be on, or more specifically what foods you should and shouldn’t be eating.
For example, if you are storing fat around your midline and have a waist to hip ratio closer to 1, you will have problems with insulin and cortisol…
So as I eluded to the other day you need to cut the sugar out for a start.
There are a whole bunch of other things that you also NEED to do as well but those little secrets are for private nutrition clients.
If you have a waist to hip ratio less than 0.8 then you have problems with oestrogen and oestrogen metabolism.
Once again is this is the case there are a whole bunch of things that you NEED to bring the hormones back in balance and help lose weight from those problem areas.
The same is true for other body parts – the bingo wings, the back boobs, the muffin top, the chubby knees – all being linked with hormones that are out of balance.
Get these hormones back in balance and you’ll drop weight from those areas…
Exercise also affect hormones and doing the right type of exercise to help balance these hormones is imperative.
If you want to begin an exercise programme then try Wandsworth Common Boot Camp run by Steve at Peak XV Fitness in London. They guarantee to get you in shape in less than 30 days.
With the summer on the way people are thinking about making changes to what they eat to either lose weight of become healthier. I have 3 left tips for you that can help with your nutrition New Year’s resolution.
Tip 1: Health shopping
Where you buy your food and the type of food you eat plays a huge role in your health and well being. Where you can, choose organic food. Good shops to buy food from include:
As nature intended
M and S food
Organic or free from isle of any supermarket
Beyond the obvious fresh fruit and vegetables and organic meat and fresh fish here are some healthier brand options for snacks and other bits:
Snacks bars – Bounce balls, Trek bars, Nakd bars, Cliff bars, Food Doctor bars or packets of seeds
Seeds – Food Doctor, Munchy seeds
Cereals – Now cereals, Rude Health porridge and mueslis.
Milks – Kara coconut milk, Goats and sheep’s milk, EcoMil Almond and EcoMil Quinoa milk
Yoghurt – Co Yo coconut yoghurt or plain Yeo valley or Rachels organic
Ice cream – Booja Booja ice cream, Whey Ice cream
Drinks – Vitacoco, Go coco water, Cherry active
Dips and sauces – G’nosh dips, humus, tahini and any good nut or seed butter
Breads – Artisan bread or preferably any gluten free bread
Chocolate – Green and Blacks 70% and 85% range
Vinegar – Aspinal apple cider vinegar
Crisps – Tyrrells vegetable crisps
Another area where people usually fail in their attempts to eat healthyier is when eating out. Here are some ideas for you not to fall in to the trap of making poor choices.
When eating lunch on the run choose health food stores such as:
As nature intended
These shops often have a hot food counter that you serve take away boxes or just grab a gluten free wrap, a salads and add some boiled eggs or a tin of fish, beans mixes, falafel or grab a soup.
If there are no health food stores nearby then look for an M and S food. They sell pre-cooked poached salmon or pre cooked chicken legs and eat this with a bag of salad or a small salad side dish such as a bean salad.
Pop into Waitrose and buy some hot chicken wings or a leg from the Rotisserie section; buy some tinned fish, vegetable crudités or a bag of salad. Even the coffee shops and high street eateries (Pod, Eat, Pret) have cottoned on to people wanting healthier choices, however these types of shops would not be my first choice. They do sell soups, gluten free sandwich and salads.
For healthy snacks that you can eat at your desk keep fruit and nuts by your desk or Crudités and humus, nut butter / seed butter or tahini in the fridge. If you don’t have a fridge then pop out and buy some Bounce balls, Tek bars, Cliff bars, Nakd bars and other brands (watch the fructose content of food bars).
If you are eating in Restaurants Be picky!! Choose off menu, ask for sauces and dressings on the side. There are always salads to choose as well.
Italian – chose meat and vegetables rather than pasta
Japanese – sashimi
Thai – salads, satay, prawns
Indian – curry with a vegetable side not rice or nan bread
Lastly I want to touch on mindful eating. Read the book food rules by Michael Pollan, these are just some of the tips for mindful eating.
Eat food, not too much, mostly plants.
Eat at a table not a desk or on the sofa
Eat with your family
Chew your food
It should take you 15 – 20 minutes to eat a meal
Put your knife and fork down between mouthfuls
Be thankful for your food
Food should not arrive through the window of your car!
Pay more, eat less
Stop eating before you are full
Eat when you are hungry, not when your are bored, tired or depressed
Buy smaller plates and taller glasse
This post was brought to you by Steve Hines who is a certified nutritionist in Wandsworth. Steve can help you with all your weight loss and sports performance needs.
Fat is not just an unsightly inert substance that sits on your love handles or muffin tops. It does not just serve as a reservoir of energy to be called upon when needed for energy, when you decide to train for a Marathon or when you go to the gym. Fat is metabolic tissue that can cause all manner of things to happen in your body.
Fat cells release the hormone leptin that serves as a signal for energy sufficiency – it basically tells your brain when you are full. Leptin levels decline with calorie restriction and weight loss (making weight loss maintenance easier) and rise above normal levels with weight gain and obesity. Obesity can lead to leptin resistance, much like insulin resistance whereby leptin can no longer tell the brain that we are full. This may lead to overeating. Leptin also interacts with other hormones such as stress and thyroid hormones, it modulates the immune system and aids bone formation. Disrupted leptin levels through obesity can affect how these hormones work, affect the immune system and alter bone formation.
Fat cells become infiltrated with high levels of immune cells that release inflammatory chemicals disrupting the uptake of sugar and burning of fat in liver cells contributing to insulin resistance, the onset of type 2 diabetes and narrowing arteries. Fat cells release chemicals that clot your blood, increase your blood pressure and convert inactive stress hormones into active stress hormones Fat cells also contribute to conditions such as hypertension, stroke, cardiovascular disease and polycystic ovary syndrome (PCOS).
Fat cells also convert male hormones to female hormones. This may be a good thing for post-menopausal women as this provides a source of oestrogen, but this is not good for pre-menopausal women who presumably have normal oestrogen levels, nor is it good for men, making them more feminine. There are also links between excess oestrogen and conditions such as fibroids, endometriosis, breast and ovarian cancer.
Thus fat is a metabolic tissue, if you have too much fat it cause havoc with your body. Lose weight and you will notice how your body function starts to normalise and many seemingly unrelated ailments will improve or clear up all together.