Wholesome Living - 6 Things Every Health Conscience Person Recognizes

 

Living a healthy lifestyle requires you to make some conscious decisions. For people who are accustomed to living this way, it becomes second nature. If you are not health conscious, however, it will take some effort and retraining yourself. The following are five habits or practices that healthy people recognize and you should too.

 

“Occasional” Bad Habits Accumulate

This goes for both positive and negative habits. Many people rationalize unhealthy habits by saying something like “just one or two won’t kill me.” This might refer to cigarettes, alcoholic drinks or junk food. The problem is, if you do these type of things consistently, they have a cumulative effect on your body. That’s why healthy people recognize that it’s better to curb bad habits to a bare minimum.

 

Taking Care of Your Teeth and Gums is Vital to Your Health

Recent research shows that there is a connection between people’s dental health and their overall health. Cavities, oral infections and gum disease can not only cause problems for your mouth, but they can spread to other areas. That’s why people with gum disease are more likely to suffer from heart disease. That’s why healthy people take good care of their teeth, which includes brushing and flossing daily and scheduling regular appointments with the dentist.

 

Social Connections Are Essential to a Healthy Lifestyle

Being connected to other people and even animals is beneficial to your health. Isolation, on the other hand, can lead to depression and poor health. Studies show that people who are socially isolated, such as many older retired people, are at greater risk for many illnesses than those who are more sociable. That’s why healthy people make an effort to stay connected with friends, family, neighbors and activity partners.

 

It’s Important to Get Enough Rest

Lack of sleep not only makes you feel tired and drained, it takes a toll on your health. There is even evidence linking sleep deprivation to obesity. When you don’t get enough sleep, it can disrupt the balance of hormones that regulate your metabolism. Most people need at least seven hours of sleep per night. If you have difficulty getting enough sleep, you can try scheduling a nap in the afternoon or early evening.

 

Eating Right Can Do Wonders for the Body

People who are serious about their health are often talking about the last meal that they had. They normally use words like quinoa, kale and chicken. Eating right can reduce risk of several diseases like cancer, heart disease, and type-2 diabetes. A great option for a healthy meal would be a nice peanut butter and honey sandwich with some Klosterman Baking Company bread. Controlling you portions has a direct effect on your waistline. Make sure you continue making correct decisions and pick the carrot over the cake.

 

Stress is Bad for Your Health

Stress is one of the most harmful factors when it comes to your health. When you are tense, angry or frustrated, your body releases adrenaline as though you were under attack. If you are frequently in this type of state, it takes its toll on the body. Healthy people understand the importance of relaxing and letting go of stress. Techniques such as yoga, meditation, aromatherapy and massage can help you reduce stress.

 

There are quite a few ways that health conscious people differ from their less healthy counterparts. The above guidelines are some of the most crucial areas to keep in mind if you want to enjoy better health and a better quality of life.

 

Categories: bad habits, diet, eating right, Gum Disease, health, health conscious, healthy lifestyle, healthy people, heart disease, nbsp, nutrition, people, people recognize, Rest, teeth

7 Health Food Myths You Probably Believe

 

We’ve all been advised about healthy food choices, but is everything we’ve heard true? While some of these claims seem reasonable, they are often more myth than fact. Here we look at some of the food and health myths that are perpetuated every single day.

 

Eggs Cause High Cholesterol

While egg yolks do contain cholesterol, it is important to understand that cholesterol is manufactured by the body. When we take in cholesterol via our food, our body simply produces less cholesterol. Eggs contain a host of vitamins, minerals, protein, and healthy fats that are vital for growth, brain function, and healthy eyes, hair, and skin. Don’t shy away from eggs just because you think they might hurt you.

 

Dairy is Best for Your Bones

Dairy products and milk, in general, aren’t the end-all-be-all of calcium. Explore other options. While dairy products do provide the calcium needed to prevent osteoporosis, kale contains even more calcium than milk and spinach comes in at a close second. Dried fruits, tofu, and leafy green vegetables are all excellent calcium sources.

 

Carbs are Bad

We’ve been led to believe that carbs are bad because they make us fat when the truth is that too much of any food can cause us to gain weight. What is important to know is that we need to differentiate between good and bad carbs. White bread and rice are devoid of many of the nutrients and fiber found in their whole grain counterparts. Choosing whole grain bread, oatmeal, and rice contribute to lower cholesterol and a smaller waistline while providing energy and keeping us mentally sharp. Consider healthy whole grain options from Klosterman Baking Company next time you are at the grocery store.

 

Multigrain and Whole Grains are Equal

Whole grains are rich in vitamins, minerals, and the fiber that keep us feeling full longer. Multigrain simply means more than one grain has been used to produce a product. When reaching for a loaf of healthy bread, be sure the label says whole grain.

 

Margarine is Healthier Than Butter

Calorie for calorie, margarine and butter are close. The problem with margarine is that it is often made with the trans-fats that are responsible for contributing to elevated cholesterol levels. While butter has received a bad rap in the past, many nutritionists are once again recommending it over margarine as a healthy option for those at risk.

 

Fat-free and Low-fat Versions are Better for You

When it comes to packaged snack foods, these versions are often much worse than their full-fat counterparts. The reason is that food manufactures make up for the lack of fat by adding more of the unhealthy ingredients like salt and sugar for flavor. You are better off opting for whole foods because these snacks lack the nutrients that causes you to feel full thus creating the desire to over consume.

 

Fresh Veggies are Best

While fresh vegetables are a healthy food choice, there is a common misconception that frozen and canned veggies are subpar when the truth is that while they are often preserved immediately upon harvesting, fresh veggies have spent time traveling and sitting in the supermarket. This causes the release of enzymes that aid in a loss of nutrients.

 

As you can see, we often need to consider the full story before we believe the food claims we hear. Our health might just depend on it.

 

Categories: Dairy, Eggs, Food, Health Food, nutrition

Pre And Post Nutrition Work Outs For Kids

 

 

It is common knowledge that active kids are usually healthier than those who spend most of their times indoors. In short, you should ensure that your kids participate in outdoor activities like cycling, soccer, running and other sports. This not only promotes socialization but it also makes them healthier and reduces the risk of contracting medical conditions like obesity, hypertension, asthma and cardiac problems. During play, kids usually encounter problems that they have to solve without the need of an adult. By doing this children get skills that they can use to solve skills in their adult life. Food provides energy that is used when playing. Lack of proper diet causes nausea, dizziness, shortness of breath and muscle cramps. The following tips will offer you the best advice about pre and post nutrition work out tips that your kids should follow:

 

 

Before The Work Out

 

· It is highly advisable that you ensure that your kids eat something small before they work out. However, they should play when on a full stomach since this causes sluggishness, nausea and muscle cramps. After eating most of your blood supply goes to the digestive system. This reduces the amount of oxygen that reaches your muscles causing cramps and dizziness.

· Prior to working out your children should eat a diet that has proteins, carbohydrates, fruits and vegetables. Your child should eat three to four hours before playing or working out. Food takes around three hours to be digested. In essence, energy is provided only by food that is digested and not food that is in the stomach.

· Before working out your child should have a light snack. This provides energy that is needed during the work out.

· When playing the body loses water by sweating. Dehydration causes dizziness, nausea and collapsing in extreme situations. To avoid this child should have a water bottle when playing.

· One of the best ways of hydrating your body is by drinking natural fruit juice. Fruit juice provides water to your body and has vitamins that are needed by the body when working out.

 

 

After Working Out

 

· After working out your body, muscles are strained and deprived of energy. Your child’s post work out nutrition should provide energy and rejuvenate the muscles after exercising.

· You should give your kid a glass of milk or a protein snack. Milk has proteins, vitamins and minerals that recuperate your muscles and repairs worn out body cells.

· One hour after exercising your child should eat carbohydrates, vitamins and proteins. This ensures that your child gets back the energy that was used up when playing or working out. This helps your kid to recover quickly.

· Minerals strengthen the bones and teeth. Strong bones increase stamina and reduce the risk of getting injuries when playing or working out. Proteins repair worn out body cells and also helps you’re your body to recover quickly from diseases and injuries.

You should ensure that you have your Ehic card since it helps you to get subsidized and Free State provided health care in most European countries.

 

 

Categories: Child, exercising, muscle cramps, nutrition

Reversing Rheumatoid Arthritis in a Completely Natural Way

 

Rheumatoid arthritis (RA) is quickly becoming a more prevalent health concern, especially considering that the medications alone can leave you feeling absolutely sapped. So how do you protect your wellbeing against the damaging effects of RA in a natural way? We spoke to certified nutritional therapist Rachna Chhachhi about her unique method for reversing RA.

 

1. What is RA? According to Chhachhi, ‘Rheumatoid arthritis (RA) is an immune disorder, where your immune system works against you. Unlike other forms of arthritis caused by age and lack of adequate calcium, RA is your immune system’s response to things going wrong within your body. The smaller joints get affected first, then larger ones and slowly the organs of the body also get affected. It is not very uncommon for RA patients to develop heart and other organ related diseases as their immune system works towards destroying their bodily functions.’

 

2. So Where Does Nutrition Come In? ‘One of the major underlying causes of RA is an accumulation of nutritional deficiencies,’ Chhachhi explains. ‘Since RA is primarily an immune system disorder, if  the immune system is strengthened with the help of nutrition, the symptoms of RA reduce drastically.’

 

3. So Which Foods Should Make Up Your Diet if You Have RA? Chhachhi notes, ‘Generally speaking, raw foods, fruits, vegetables, nuts and seeds should form 60 to70% of their diet. They should also switch to green tea instead of their regular tea and coffee. Most importantly they should eliminate foods like sugar, white flour, processed meats and cold drinks. These foods are extremely dangerous for patients with RA as they only aggravate the process of inflammation and destruction of their body’s defense mechanism.’

 

4. What Role does Yoga Play in Reversing RA? ‘Yoga and pranayama is great for people with RA,’ Chhachhi asserts. ‘The pain and stiffness that they feel is often excruciating and causes their joints to freeze making it difficult for them to move. Therefore, a combination of yoga and pranayama helps reduce these symptoms considerably. While, yoga keeps their joints supple and flexible, pranayama helps in the efficient release of toxins from the body, thereby reducing pain.’

 

5. Should You Avoid Drinking Alcohol if You Have RA? Chhachhi instructs, ‘A person with RA should have only red wine. Red wine is anti inflammatory agent that helps relieve the inflammation and the resveratrol in red wine helps reduce the pain that one experiences when they are suffering from RA. That being said, a patient should make sure that he/she does not drink more than two goblets (150ml per goblet) three to four times a week.’

 

6. Does Your Body Type Determine the Kind of Nutrition and Exercise Prescribed? ‘Yes, it is highly personalised,’ says Chhachhi. ‘When I meet a patient, I chart out a plan for him/her depending on their gender, age, blood reports, family history and personal history.’

 

7. What Schedule Does a Person with RA Generally Have to Follow? Chhachhi points out that the causes of RA ‘lead to inflammation inside the body, and the only way to reduce inflammation is to attack it with an anti inflammatory lifestyle. Hence, treatment cannot be restricted only to diet or one form of science. Some people think only Ayurveda treatment can cure RA but it’s not true. If you have RA, a specialised plan on the basis of your age, gender, blood reports and temperament is developed, that combats inflammation inside the body. This includes some anti inflammatory agents, mild yoga to keep the joints supple, pranayama to release toxins and stress, supplements to fulfill the nutritional deficiencies that caused the compromised immune system, long periods of rest and sleep as fatigue is very high, and an Ayurvedic massage schedule for 14 days to repair joint damage.’

Categories: nutrition, rheumatoid arthritis (RA), yoga

How Nutrition is the Key to Your Child’s School Success

Helping your child succeed at school is a big part of family wellness, but you may be going about things the wrong way. While helping with homework and meeting with teachers can help your children academically, you’re better off starting with their overall wellbeing. According to award-winning child nutritional wellness expert Dayle Hayes, MS, RD, ‘Experts in both education and health are beginning to realise that more attention to children’s bodies will also help their brains work better. Whether you call it the Learning Connection or the Wellness Impact, the message to parents and schools is clear: Eating smarter and moving more are essential for optimal performance and behaviour in the classroom.’ So what does your child need to succeed?

 

1. Breakfast, Every Day: Hayes notes, ‘Without fuel for morning classes, students cannot focus, concentrate and learn. At home or school (or even in a car or bus), breakfast changes everything. Any breakfast is better than no breakfast and a bowl of whole grain cereal with milk and fruit can actually be a good source of key nutrients. Even if your kids eat at home in the morning, your support for school breakfast is critical for those children who need it. One kid who is too hungry to learn can disrupt an entire classroom.’

 

2. Safe Routes to School: ‘Some of the hottest research on activity and brain function comes out of Dr. Charles Hillman’s lab at the University of Illinois,’ says Hayes. ‘Brain imaging and other tests show that a simple 20-minute walk can improve a student’s performance in both reading and math. Takeaway for caring parents? Walking (or biking) to school means your kids arrive with brains that are ready to learn. Concerned about their safety? Get your workout by walking or biking with them – or get involved in a Safe Routes to School group.’

 

3. Active Recess Before Lunch: Hayes points out, ‘Physical activity at recess is good for kids brains (and their bodies) for the exactly the same reasons as walking or biking to school. However, recess before lunch has been shown to have some other very important benefits. When children are active before coming to the cafeteria, they eat better and behave better. Studies show that they actually eat more entrée, vegetables and fruits – and drink more milk. When kids rush through lunch so they can run out to play, lots of food goes into the garbage can and students are short-changed on afternoon fuel. Breakfast helps children learn in the morning, but lunch is just as necessary for afternoon classes.’

 

4. Comfortable Cafeterias: ‘Sadly, many cafeterias are not pleasant, positive places to enjoy a meal,’ laments Hayes. ‘The good news is that they can be. All they need is a bit of bright décor and adults who are trained to encourage appropriate conversations rather than just patrolling between the tables and telling everyone to hurry up and eat. Parents can help create Comfortable Cafeterias by eating with their children and making positive, pleasant mealtimes part of a local wellness policy.’

 

5. Smart After-School Snacks: ‘Since children are all-day learners, they need regular refueling throughout the day, including after-school snacks – for sports, homework and academic enrichment programmes,’ Hayes explains. ‘Many snack foods (candy, chips, soft drinks, etc.) do not offer the lasting power that kids need…Fruits and veggies are always good, but protein power is even more important. Yoghurt, string cheese, nuts, nut butters, sliced deli meats, beef jerky, hard cooked eggs and hummus can all be incorporated into at home or on-the-go smart snack routines.’

Categories: after-school snack, breakfast, Children, comfortable cafeterias, hayes, Kids, nutrition, safe routes, School, school snacks

Is Your Childcare Facility Meeting Nutritional Guidelines?

Your child’s nutritional wellness is very important, but how do you know if their day-care facility believes the same thing? While you might assume institutions would follow recommended guidelines, you can’t be there every minute of every day to check the daycare is taking care of your child’s wellbeing (if you were able, you wouldn’t need daycare in the first place!) Luckily, a new study, published in the peer-reviewed Journal of the Academy of Nutrition and Dietetics, has actually looked at whether recommendations on childhood feeding practices were being followed by US daycare institutions.

 

The study was carried out by researchers from the University of Illinois and was funded by the US Department of Health and Human Services, the Illinois Trans-Disciplinary Obesity Prevention Program, the Illinois Council for Food and Agricultural Research, the University of Illinois and the US Department of Agriculture. The researchers undertook a cross-sectional survey of how 118 childcare facilities in the US fed children in their care. A mix of different organisations ran these facilities, including Head Start (a US government programme for children and their families on a low income), the Child and Adult Care Food Program (CACFP), a US federal initiative which provides subsidised food services for children in daycare and other non-government daycare programmes (called non-CACFP).

 

The recommendations for healthy feeding practices were developed by the Academy of Nutrition and Dietetics in 2011, and the researchers looked at whether childcare providers in these programmes met these recommendations. More than 12 million preschool children attend childcare in the US, and up to three-quarters of their daily energy intake is consumed while there. This makes your child’s daycare facility the perfect place to promote healthy eating behaviours and prevent obesity – if they meet the right guidelines.

 

As part of the guidance, childcare providers should:

• sit with the children during meals


• eat meals together with the children


• serve meals “family-style” (rather than delivered pre-plated or in bulk)


• help children recognise internal hunger and fullness signals with verbal cues


• not use controlling practices such as restrictions on food or pressure to eat


• provide a model of healthy eating


• teach children about nutrition


• encourage balance and variety of foods


• train staff in nutrition


• educate children and parents about nutrition

 

The results of the study revealed that Head Start providers sat more frequently with children during meals, ate the same foods as children and served meals family-style more often, compared with CACFP and non-CACFP providers. Head Start also won out in terms of providing parents and children with more nutrition-education opportunities, encouraging more balance and variety of foods and offering healthier foods. This means that Head Start providers had greater compliance with the Academy’s benchmarks compared with CACFP and non-CACFP providers.

 

But does the research stack up? According to the NHS website, ‘Overall, the research found that most childcare programmes were following the recommendations. But it should be noted that the researchers used questionnaires that the childcare organisations filled in themselves (which could be open to bias). The study also did not look at any outcomes for the children. The question of whether regular mealtimes do produce “slimmer children” remains unanswered – at least by this research. A 2011 review of studies involving around 100,000 children suggested an association between regular family mealtimes and a reduction in the risk of a child being overweight. Credible as this evidence seems, it is likely that more research is needed before the style and culture of mealtimes can be conclusively linked with children’s weight.’

Categories: cacfp providers, childcare, childcare providers, Children, daycare, family style, feeding practices, Healthy Eating, meals family, nutrition, nutritional guidelines, Research

Learn From the Best Personal Trainers without The Price Tag

Getting a fitness instructor can help take your gym efforts to the next level, but that’s not always a viable option, financially speaking. So how do you take care of your wellbeing without the price tag? Take their advice! We’ve spoken to some of the nation’s finest personal trainers who gave us their insightful tips and strategies for building strength, losing fat, enhancing endurance and maintaining healthy eating habits.

 

1. Nutritional Basics: According to wellness writer James Demedeiros, ‘Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals and without proper nutrition through quality foods, you’re likely to stall. As a result, if possible, eat organic foods and, above all else, maintain a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins, and fats including such things as fish oils and flaxseeds.’

 

2. Prepare Ahead: Micah LaCerte, a personal trainer and fitness competition world champion, explains that it’s best to prepare for your ‘upcoming day by prepping all your food in advance’ as this will ensure you do ‘not eat bad foods or skip meals.’

 

3. Eat More: ‘Half the people I deal with aren’t losing weight because they don’t eat enough,’ warns personal trainer Mike Duffy. He advises them ‘to eat five times a day, about every three hours to stimulate their metabolism.’ As your activity levels decrease throughout the day, Duffy recommends that you ‘eat less as the day goes on.’

 

4. Portion Control: Jay Cardiello, a personal trainer to countless celebrities and professional athletes, instructs, ‘Make sure chicken breasts, (and) meats, are no larger than your palm’ and ‘spaghettis, (and) pastas, are no larger than your fists.’ He also recommends using ‘smaller bowls, plates, and cups’ because studies show people ‘serve themselves 20 to 40% more food when they’re using larger plates.’

 

5. Eat with Purpose: ‘Everything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared towards optimising your body,’ says Dan Trink who possesses 11 training certificates in spite of once being overweight.

 

6. Muscle-Building Basics: ‘First, increase your caloric and complete protein intake,’ Demedeiros details. ‘Then, when you enter the gym, focus on your form. Perform compound movements and train with weights on average around four times a week. Never underestimate the importance of rest. Remember, muscle tissue grows outside of the gym when you’re giving your body time to relax and recover following your workouts.’

 

7. Range of Motion: Personal trainer Lee Boyce, an ex-athlete with a background in Kinesiology and Health Sciences, suggests, ‘Aim for the largest ROM you can achieve in your exercises.  Your muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.’

 

8. Up and Down: Duffy tells clients to ‘use a weight that will have them failing on the set between the 30 and 40 second mark because research has shown that it’s the time under tension that causes muscle to grow if you are trying to build more muscle. [If] you’re failing at 20 seconds, you know that weight was too heavy.’

 

9. Prepare Yourself: Demedeiros warns, ‘When it comes to training for endurance, you’ll need to be hydrated and be sure you’re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate intense interval training. You’ll likely be sweating buckets and burning calories galore, so be prepared.’

Categories: body, Healthy Eating, muscle mass, nbsp, nutrition, personal, Personal Trainer, personal trainers, price tag, trainer, training

The Science of Nutrition: The Facts about Fat You Don’t Know

There’s no denying that nutrition, and how different foods affect your wellbeing, is a science. However, calling it “a science” can make you think that you’ll get black and white results every time, which isn’t the case. Sports dietician Heather Neal explains, ‘The problem with nutrition is that the science both makes sense and doesn’t make sense all at the same time. It’s not because of a lack of quality research; it’s because research can both prove and disprove a theory all in one go. Nutrition science can show that something is fact, then turn around and demonstrate the opposite. It’s not experts trying to persuade us that something’s true when it’s not or poorly designed research studies (although there are plenty of those). It’s because while nutrition is based in science, it can’t be put into a box with a checkmark next to it that says, “yes, this is absolutely fact.”’ How frustrating!

 

‘It’s why I both love and hate my job as a dietician,’ Neal points out. ‘I can’t tell clients that yes, this 100% will work, and this is absolutely wrong, or guarantee xyz results by doing precisely abc. See, nutrition is a science woven with art. What works for one person doesn’t work for another. What destroys one person’s body may help somebody else’s. What’s “true” one day may be wrong the next and then true again. It happens a lot, and it’s what makes people distrust nutrition.’ She adds, ‘Here’s one to wrap your head around: fat isn’t bad — even saturated fat. Now, I know most people have gotten off the low-fat bandwagon by now and appropriately so, but it’s also time to get off the fat-is-bad wagon entirely.’

 

Neal details, ‘Saturated fat is, apparently, good for you. Or at least not terrible for you. It’s not the demonized, artery-clogging culprit we’ve made it out to be…The American Journal of Clinical Nutrition reviewed old saturated fat research and came to a new conclusion: saturated fat doesn’t cause heart attacks. It was a logical conclusion from past research: people who had heart attacks and clogged arteries ate a lot of saturated fat, therefore saturated fat is bad for you. What the research missed was the actual cause and effect connection. This doesn’t mean you should dive in to a plate of saturated fat, though…What it does mean is that we should give fat a chance.’ So what do we really know about fat, and why should you let it play a role in your diet wellness?

 

1. Cholesterol Confusion: Neal notes, ‘Saturated fat does raise LDL cholesterol (the artery-clogging stuff) but it also raises HDL cholesterol (the good kind) and lowers triglycerides (also good). For reference, carbohydrates raise triglycerides, which are markers of heart disease.’

2. The Right Stuff: ‘Replacing dietary saturated fat with fats like polyunsaturated and monounsaturated fats (like those from nuts, oils, etc.) will likely lower your cardiovascular disease risk,’ says Neal. ‘But replacing saturated fat with carbohydrates will not. It’s all about the context of your diet as a whole.’

3. The Wrong Stuff: Neal warns, ‘The one thing everyone seems to be able to agree upon is that trans fats are bad. Avoid them.’

4. Omega 3s: According to Neal, ‘Most people eat way more omega-6 fatty acids than omega-3 fatty acids, which is why you hear so much about supplementing with omega-3s. This doesn’t mean omega-6s are bad, but you want to keep the ratio in proportion. Good sources of omega-3s are fatty fish and nuts. Omega-6s are found in vegetable oils like corn, soy, and safflower.’

5. Fat Functioning: ‘Most important of all, you need fat to function,’ Neal asserts. ‘Fat is required to absorb vitamins A, D, E, and K, synthesize hormones, lubricate joints, and promote the sensation of satiety (fullness).’

Categories: artery clogging, cholesterol, Fat, fatty acids, heart attacks, neal, nutrition, omega 3s, omega 6s, Omega-3, saturated, science

How to Give Your Partner the Best Sex of Her Life

Your mates may have a few tips to help you bolster your sexual wellbeing, but do you really trust what they have to say? When it comes to sexual health and performance, it’s better to ask the experts. We’ve rounded up the best of the best, so you can be the best of the best in the bedroom – you’re welcome.

 

1. Tell Her She Looks (and Tastes) Great: According to Debra Lynne Herbenick, PhD, of Indiana University, ‘It’s been proven that women who feel confident about the appearance of their genitals are more open to different kinds of sexual activity, and are more likely to orgasm because they feel relaxed… When a man goes down on his partner, he should be enthusiastic, tell her how beautiful she is and how great she tastes. Don’t treat it like a chore.’

 

2. Use Your Ears: ‘The only difference between a gigolo and a regular guy is that a gigolo listens to what a woman wants in bed,’ asserts Dr. Helen Fisher, Department of Anthropology, RutgersUniversity. ‘So, ask. I would also advise that you to ask her while not in the bedroom — raise the discussion while out walking or doing some other casual yet intimate thing together.’

 

3. Touch Her Everywhere: Carol Cassell, PhD, former president of the Society for the Scientific Study of Sexuality, points out, ‘Sensual touching releases a powerful sex hormone called oxytocin, which increases a woman’s testosterone levels and ignites her sex drive. The seductive silky feel of oil being rubbed on skin is a turn-on for more passionate sex — for both of you.’

 

4. Eat Right: ‘Arginine is the basis for Viagra, so men should stick with foods high in it — such as oysters, fish, and other lean proteins,’ advises Lynn Edlen-Nezin, PhD, co-author of Great Food, Great Sex. ‘Everything that’s good for you above the waist is good for you below the waist as well: greens and beans; high protein/low-fat foods; and brightly coloured fruits and vegetables, high in antioxidants.’

 

5. Undress Slowly: Take Your Time Undressing: Behaviour Therapist and Consultant Andrea Kuszewski notes, ‘There is a degree of manipulation when it comes to the amount of neurotransmitter released… Looking at a nude picture will trigger a quick and strong release of dopamine and possibly oxytocin, but it fades quickly… Let her work for it a little; she’ll enjoy the prolonged neurological orgasm more.’

 

6. Take a Shower: ‘There’s no proven human pheromone to make you irresistible,’ warns Dr. Tristram Wyatt, Department of Zoology, University of Oxford. ‘So, until one is found, wash well — you can have too much of a good thing. (But why not leave a worn T-shirt at her house? It will keep you always in her mind.)’

 

7. Turn the Lights Down: Ian Kerner, PhD, FAACS, author of She Comes First: the Thinking Man’s Guide to Pleasuring a Woman, details, ‘For women to get aroused, parts of their brains associated with stress and anxiety need to de-activate, according to neurological studies in the Netherlands. If women aren’t relaxed, they’re not going to enjoy sex. So dim the lights and share a fantasy. A Harvard study found that when you hug a woman longer than thirty seconds, it increases her oxytocin levels and anticipation of sex.’

 

8. Reverse Cowgirl Position: ‘Find out what position of intercourse is most stimulating to her — it’s usually woman on top, facing away, also known as the reverse cowgirl,’ comments Beverly Whipple, PhD, Professor Emerita at Rutgers University and co-author of The Science of Orgasm. ‘The angle of the penis through the anterior/front wall of the vagina stimulates the area of the G-spot.’

Categories: better sex, Communication, feel, nbsp, nutrition, reverse cowgirl, university, woman, Women

Tips to Enhance your Fertility through Nutrition

Struggling in different ways to improve your fertility might land you into a mess by applying the methods whose side effects are worse. If you are not very careful, you may not get pregnant forever. Most women turn to buy gonal f hormone so that they can use to improve fertility. You need to understand its proper use since this hormone still has worse side effects. Lifestyle changes have in most cases improved fertility in many women and men. However, the best methods to improve your fertility lie in nutritional changes. As a result, this article dwells on nutritional tips to get you fertile. These tips are as follows:

 

• Change your Health Measures following the right Reasons.

 

As a way to avoid tying your health improvement to fertility, you need not to judge your success or failure using your status in pregnancy. Overweight women are believed to have less fertility and as such you need to lose the weight to a desirable one. This improves ovulation in obese women.

 

• Healthy Sane Goals are crucial

Your fertility will improve upon eating plenty of vegetables, fruits and avoiding foods with high calorie content. Physical body exercises are also good in improving your healthy which will in turn set your fertility level higher. Plenty of foods that are gluten-free, nut-free and dairy-freerender the body hard time in digestion and other processes. This reduces fertility level.

 

• Vitamins, Herbs and Supplements are Important in your Diet

 

Your diet needs to be balanced with good amount of natural stuff which includes herbs, vitamin-foods and herbs. In fact, not all natural stuff is good for fertility. For instance; Poisonous mushrooms are natural but can not be eaten to improve fertility. For this reason, you need to see your doctor who will recommend to you pre-natal vitamins/ foods to take.Taking herbs for fertility increase too needs the doctor’s recommendation. Some herbs hinder fertility when they are used in the wrong proportions. In using supplements, you need not combine them as they bring about adverse effects in your fertility.

 

• Antioxidants are great supplements to your diet

Various antioxidants such as heart disease and cancer fighters help to boost fertility levels. The antioxidants are chemical substances meant to prevent the damage of body cells from free radicals. You need to understand that since you live by eating, your body is continuously breaking down thefood to thus producing these radicals. Upon exposure of your body to cigarette smoke, pollution, radiation or chemicals these free radicals can also be formed.

 

Antioxidants also improve the health of sperm cells.  It has been proven in research that men who have taken antioxidants in supplement have less DNA damaged sperms than those who have not. Some of these researches have found that couples whose men have used antioxidants experience higher pregnancies.

 

Examples of antioxidants which are very useful in improving the health of sperms are; Zinc, Selenium, Vitamin C, Folic acid, Lycopene and Vitamin E.

i.            Zinc is found in crabs, red meat, beans, poultry and oysters.

ii.            Selenium is majorly found in Brazil nuts, cod, tuna, chicken and turkey.

iii.            Vitamin C is found in several fruits and vegetables such as grapefruits, kiwi, oranges and red peppers.

iv.            You will obtain Folic acid from the liver, beans, fruits, peas, leafy green vegetables and fortified grains.

v.            Vitamin E is found in seeds, nuts, leafy greens and oils.

vi.            Lycopene is also found in watermelon, apricots, pink grapefruit and tomatoes.

 

• Moderation in Diet

When you decide on your diet, planning is very important. This will avoid overeating of these foods. For instance, Brazil nuts are not recommended to be eaten on a daily basis.You need to consult with your doctor prior to planning on your diet for these foods. You will realize that some food supplements easily interfere with other medications. Most doctors will not recommend you to buy gonalf first before advising on diet moderation.

 

Categories: Brazil nuts, enhance, Fertility, fertility level, folic acid, Free Radicals, improve fertility, natural stuff, nbsp, nbsp antioxidants, nutrition, Tips

Anti Depressants V/S Diet and Nutrition- What’s Better?

The mental and emotional wellness of Americans is a serious issue, as recent figures show us that up to half of all Americans are taking some form of prescribed anti-depressant drug. Although anti-depressants have an important role to play in improving the wellbeing of those with depression, doctors are advised not to overlook another very important thing that can help to seriously improve the outlooks of those with depression, and that is diet and nutrition.

 

Anti-depressants are commonly prescribed, and in many cases they are necessary, however, there are cases where other options should be explored either as well as or instead of the drugs. All too often, anti-depressants are seen as a quick fix, but in reality the problem has even deeper roots. Much as you cannot get rid of weeds from your garden without doing a bit of digging, you often cannot get rid of depression with doing a bit of digging to find the root cause. Anti-depressants don’t do this – they simply treat the symptoms of the problem.

 

Physical health has a really strong link to emotional health, and depression can frequently be linked to a physical issue, which a change of diet and nutrition could significantly improve. Paying attention to following a healthy and nutritious diet can help to boost your metabolism, balance out all your hormones and build up a resistance to depression, right at the roots.

 

Diets that are high in protein but low in fat are particularly good. Protein is food for the brain, and when you feed your brain it will work more effectively. Avoid fatty meat and go for things like salmon, nuts, tuna, legumes and soy for your protein. Steer clear of any food treated with steroids – such as some dairy products – as these can trigger depressive episodes. You should also make sure that you get a diet that is rich in omega-3 oils which help to reduce inflammation in the whole body – including in the brain.

Categories: anti, anti-depressants, depressants, depression, diet, nbsp, nutrition

Summer Breakfasts To Fuel Your Day The Healthy Way

We’re told time and time again of the importance of a good breakfast, but sometimes time constraints make it difficult to opt for something healthy as well as fast. These recipes are perfect for beginning your day in a healthy way, as well as being quick and easy to prepare.

Burritos

Breakfast burritos are a popular start to the day, but they aren’t always the healthiest meals – often laden with fat and carbohydrates, they require something of a makeover in order to be the nutritious meal you need to fuel your busy day. The good news is that you can achieve just that by making some small changes to what you fill your burrito with. What goes into your burrito is down to what you enjoy eating the most – you can fill them with anything from cucumber, hummous and roasted peppers to goat cheese, mint or even strawberries and honey.

• 2 sheets brown rice paper


• 4 dates, pitted and sliced in half


• 2 tablespoons goat cheese crumbles


• 4 large basil leaves

Begin by dipping one sheet of rice paper into warm water and spreading it out on a dry plate. Arrange half of the remaining ingredients in a horizontal line down the middle, leaving around an inch on either end. Fold the right and left sides of rice paper inwards over the filling, then fold the bottom of the rice paper over the filling and roll. Repeat with the remaining sheet of rice paper and the filling ingredients. These contain around 187 calories and are a quick breakfast snack to whip up before you head out to work.

Overnight Chia Pudding

Blending chia seeds with leftover brown rice is the perfect way to create a healthy, no-cook alternative to a classic dessert. The best part is that this is created overnight, so you don’t need to worry about preparing anything first thing in the morning.

• 1/2 cup cooked brown rice


• 2 tablespoons chia seeds


• 1/2 cup unsweetened rice milk


• 1/4 teaspoon cinnamon


• 1/4 teaspoon vanilla extract


• 1 teaspoon raw honey


• 2 tablespoons crushed walnuts


• 1/4 cup berries (optional)

In a large bowl, mix the rice, chia seeds cinnamon, vanilla, honey and chia seeds together. Cover and set in the fridge to sit overnight. In the morning, mix the pudding again and top with the walnuts and berries if desired. This will last for a couple of days so it’s perfect if you want to make a larger batch to last you, saving you time and making this a really cost-effective breakfast. The berries, nuts and milk all provide different nutrients to fuel you throughout the day, and the brown rice is a healthier alternative to the more common starchy breakfasts we’re used to beginning the day with.

Open-Faced Salmon Sandwiches

Taking inspiration from a classic high tea, this is a great way to jazz up your breakfast toast. If you wish, you can replace the salmon with baby shrimp, goat cheese or a hard-boiled egg.  Avocadoes and salmon are both loaded with healthy oils and fats, so they make a great addition to your breakfast meal.

• 2 slices smoked salmon


• 4 slices cucumber


• 1/4 cup sliced avocado


• 2 pieces whole-grain or gluten-free bread


• 4 2-inch pieces chive


• 1 lemon wedge (optional)

 

Take a slice of bread and arrange the salmon cucumber and avocado slices on the top. Top with chives and, if you wish, you can also sprinkle with a little lemon juice. These sandwiches can be updated with a variety of different ingredients and contain just 330 calories.

Categories: breakfast, Brown Rice, chia, Chia Seeds, goat cheese, nutrition, paper, Recipes, Rice, rice paper, salmon

How to Ensure That You Have a Healthy, Balanced Vegan Diet

If you are on a vegan diet, finding adequate nutrition in your food to maintain your wellness and wellbeing can be a bit of a challenge. You do have to work a little bit harder to get all of your nutrients – but of course this is true of any diet that you go on.

 

Eating a balanced diet is important for everyone, no matter what age they are or what kind of diet they follow. Being a vegan does not have to overly complicate your life though – there are lots of ways to keep your vegan diet simple but enjoyable at the same time.

 

Raw food is a good way to go when you are a vegan – and raw food is extremely good for you. Raw food is especially appealing in summer, as it is easier to keep cool if you are not having to cook or eat hot food. Make sure that you keep a wide variety of veggies, legumes, fruits and nuts in the house. Mix and match these each day, making sure that you get enough nutrients – such as protein from the nuts and beans alongside carbs and vitamins from a salad.

 

Colour coding is something that you can do when you are a vegan too. Generally, ever colour of vegetable represents a different nutrient, and so when your plate looks like a rainbow, you know that you are getting a varied diet. This can be especially easy to do with salads, where you can add salad vegetables in a variety of colours.

 

Soup is also a staple for vegans. A bean base can be used to add protein to the diet and then you can add any number of colourful veggies. It keeps really well, too, and you can refrigerate leftovers and eat it for days.

Categories: balanced, diet, Food, nbsp, nutrition, nuts, raw food, vegan, Vegan Diet

What Everyone Ought to Know About Nutritious Pomegranates

Pomegranates are distinctive fruits, with ruby-red flesh that is full of seeds. They are often sidelined, but can form an important part of your diet and nutrition, and have many medicinal properties that can contribute to your wellness and wellbeing.

 

The fruit has actually been used in medicine for thousands of years. It comes from the Middle East, and claims about its properties include those who feel that it has a beneficial effect on blood pressure (reducing high blood pressure in particular) and it can also help to protect against some cancers, such as prostate cancer, and guard against heart disease and various types of inflammation.

 

Pomegranates are also a great source of dietary fibre, and contain important vitamins such as A, C and E as well as iron and various other antioxidants, such as tannins.

 

A small study carried out in 2006 seems to show that drinking a daily glass (around 227ml) of pomegranate juice can significantly slow down the progress of prostate cancer in men who are suffering with recurring prostate cancer. The study was conducted well, but further evidence is needed to help boost the findings.

 

Another study also showed the pomegranate may have an effect on cartoid artery stenosis (narrowing of the arteries). In this study, researchers found that drinking a glass of pomegranate juice every day could help to reduce the damage that cholesterol can do to the arteries. The study showed that the damage was reduced by almost half, but further studies are needed in order to support this evidence.

 

A study into the effects of pomegranate juice on heart disease was carried out on 45 patients in 2005. It seemed to show that when the patients suffering from coronary heart disease drank a daily glass of pomegranate juice for three months in a row, the result was improved blood flow to the heart, reducing the patient’s risk of having a heart attack.

Categories: blood pressure, daily glass, diet, heart, heart disease, nbsp, nutrition, pomegranate, pomegranate juice, prostate cancer, study

What Are the Best Low Fat and Healthy Foods for Snacks?

Many people feel that the hardest thing about keeping on top of healthy diet and nutrition is to avoid the urge to snack. The good news is that snacks can actually be beneficial for your wellness and wellbeing, as long as you choose the right snacks.

 

If you are shovelling handfuls of crisps or slabs of chocolate into your mouth, you will probably find that you gain weight and that your health is not at its best, but there are other ways to snack.

 

For example, you could try snacking on a small handful of almonds. Almonds are extremely good for you, and are packed full of energy. Many supermarkets now sell various different types of flavoured almonds, such as spicy ones, wasabi ones or honey glazed ones. Make sure that any additional sugar is kept to a minimum, and you will find that a few of these nuts keep the hunger pangs at bay and keep your wellness boosted.

 

If you’re looking for something with a bit more carbohydrates, you could try snacking on a multi-grain waffle with natural fruit preserves spread on top. Alternatively, you could substitute the fruit preserves for honey or fresh berries. This tasty and nutritious snack should help keep the hunger pangs at bay and leave you feeling refreshed and energised.

 

Cheese can also make a good snack, and you could try eating a one-inch cube of a hard cheese (such as Gouda) alongside a few pieces of dried fruit.

 

Cereal can also help you keep going during the day, so when you feel yourself reaching for the biscuits, instead try grabbing a bowl and help yourself to a cup-sized portion of something like bran flakes or oat bran. Alternatively, a small bowl of pureed tomato soup can also be delicious and nutritious, and you can add a dollop of low fat soured cream.

Categories: almonds, fruit, fruit preserves, Healthy, hunger pangs, nbsp, nutrition, Snack, snacks

Eat Right And Healthy: Boost Your Energy Level

It’s no new rocket science that having a healthy nutritional diet will lead you to better living. But eating proper food and at the proper time can increase your body’s energy level and keep you on your toes. Be it for an exercise routine or your day at work, following a proper eating habit can make you healthier. You need to understand your body and its requirements in order to be fit and energetic all day. Having meals on an unusual time or without proper breaks can cause side effects. Your body needs a proper routine with right kind of food so that in return you can stay active during the day.

 

When to eat?

If you happen to eat a large meal right before you hit the gym or exercise, you will feel bloated and may get cramps. Before you indulge in exercise, you should have a small snack, minimum half an hour before, so that the food gets digested properly. With that small quantity of food, your body will generate the right amount of energy required during your exercise. However it is good to have a proper meal after your exercise routine. Drink lots of water. Your body should receive liquids throughout the day. Having a proper meal at the right time will allow your body to function properly.

 

What to eat?

If you eat the right kind of food, you will not feel sluggish during the day or feel less on energy. Foods that contain fibre should form a part of your regular diet. This will keep your digestive system intact and keep you healthy. Fruits, vegetables, oats and whole grains are rich in fibre. While having proper meals like breakfast, lunch and dinner, pay attention to what food you are taking. For your breakfast, have a heavy meal as it kick starts your day well and gives you the energy. Oatmeal, cereals, toast, fruits, nuts, egg whites, milk and other such items should be included I your breakfast meal to trigger the right amount of energy. Since you have had a heavy breakfast, your lunch can be light but don’t avoid eating at all. A chicken or a turkey sandwich, vegetable salad or a fruit bowl should be fine. As far as dinner is concerned, it is advisable to eat way before you hit the bed. Sleeping right after a heavy meal is a strict no-no. Rice, vegetables and little meat can be a part of your dinner.

 

For your exercise routine, as mentioned earlier, eat 30 minutes before you start. Food rich in proteins such as fish, banana, yoghurt, a small quantity of cheese etc. can form a proper small snack. Food with high quantity of sugar and caffeine should be in eaten in small doses in order to boost your energy level.

 

Energy bars can also give you that boost. However, they should contain less sugar and more carbohydrates and proteins.

 

What to avoid?

While trying to keep your energy levels high during the day, it is a must that you avoid junk fatty foods, dairy or greasy foods. This will only increase your calories but won’t supply the energy. Choose health over taste. Drinking liquids throughout the day is necessary but that should include water and fresh juices. Drinking products like soda and caffeine can dehydrate your body.

 

Paying proper attention to your eating habits will allow your body to generate more energy and will keep you fit.

Categories: energy, energy level, exercise routine, Food, heavy meal, nutrition, proper, proper meal, small quantity, small snack

How to Get Nutrition Sussed in Seven Simple Steps

Hasn’t nutrition wellness got complicated? These days, it’s all antioxidant super-foods, GI and phytonutrients and getting it all in is near-impossible. When a great deal of your time and energy is devoted to work, family, and just generally having a life, wouldn’t it be nice if having a healthy diet was a lot more simple? I say it’s time to get back to basics, and follow some straightforward rules that aren’t too taxing on your wellbeing.

 

1. Eliminate your intake of junk and processed foods.

I could list all the different kinds of junk foods that are bad for you, but you know exactly what I’m talking about. It’s your little “treats” and secret indulgences, the stuff you hide in the kitchen and feel guilty about eating but do anyway. You may need a change of perspective; food is nutrition, not a reward, entertainment or an emotional buffer. If any of the stuff in your kitchen cupboard fits the latter descriptions, throw it out and stop buying it.

 

2. Fill your kitchen with good foods.

Once you’ve thrown out all that dodgy, processed junk, replace it with something more delicious and nutritious. Still, make sure the healthy alternatives you buy are things you’ll enjoy, otherwise you won’t eat them, and it’ll be a complete waste. For those times when hunger strikes, try eating different and exotic fruits and veggies to keep things interesting, as well as nuts and seeds.

 

3. Eat a bit less.

Dieting doesn’t have to be rocket science – just eat a bit less. This means scaling back the amount of food you’re putting on your plate when cooking at home, or even switching to a smaller plate so you’re not tempted to fill up with more. When you’re out for dinner, try ordering two appetisers instead of a main, or eat half and take the rest home in a doggy bag. That way, you eat a smaller portion and have delicious leftovers for lunch the next day.

 

4. Eat at home more.

While bringing home leftovers can reduce the amount of bad nutrition you put in your body, it’s far easier to skip the high levels of sodium found in restaurant food if you eat at home. Plus, eating out is littered with temptation, especially if the waitress gives you the choice between chips and salad or your friend wants to split a pudding. Eating at home allows you to plan out your meals and make healthier choices, as well as controlling the quality and quantity of the ingredients.

 

5. Avoid white foods.

Much like white is the absence of colour, white foods are the absence of nutritional goodness. On a scale of one to nutrition, white processed breads, bleached pastas, rice and sugar are all heading towards the minus numbers so plump for whole wheat alternatives and natural sweeteners like raw honey or date sugar.

 

6. Drink more water.

Instead of filling up on sugary juices and fizzy drinks, drink water throughout the day. Not only will this save you a lot of money, but it will help you to avoid the energy crash that comes along with calorie-heavy drinks. In one can of fizz there’s as many as 150 calories, so think how many unnecessary calories you can cut out if you simply replace sugary drinks with water.

 

7. Do some exercise.

Ok, this one isn’t strictly to do with nutrition but exercise and diet are so closely connected in terms of wellness that I couldn’t not mention it. If you don’t do anything at all, start by simply trying to move more, be it taking the stairs instead of the lift or walking to work once a week instead of driving. Then, build up to a proper exercise plan, increasing the amount or the intensity of the exercise you’re doing over time. This will compound the benefits of your new healthier diet.

Categories: Eat Less, exercise, foods, Home, nbsp, nutrition, Water, White Foods

Nutrition: The Missing Link in Your Anti-Ageing Regime

When it comes to anti-ageing wellness, there seems to be a moisturiser for every body part and more “miracle pills” than you can shake a stick at, but still something is missing. Surely, there’s a more natural way to live for longer and look good while you’re doing it.

 

The answer? Nutrition.

 

Think about it: are you getting the minimum level of nutrition your body needs from your diet? Of course not. Not only does this make you age prematurely, but it opens up your wellbeing to a whole host of health concerns, such as cancer, heart disease, diabetes and arthritis. The reason why you’re at risk to these problems is all the processed foods you eat. The commercial industry needs 16 nutrients to grow a whole lot of plants, but your body needs 26 nutrients to thrive. This means that artificial fertilizers are created using the 16 necessary for plant growth, and so you miss out on the remaining 10.

 

Plus, there are all those pesticides to consider. According to a study published by the National Research Council, the major source of exposure to pesticides for infants and children is through diet. Pesticides have an impact on the nutrients in food; namely, vitamin C, B vitamins and beta-carotene. Your body needs these nutrients to fight an onslaught of toxins. This means that – for your wellness as well as your children’s – you need to choose organic foods which haven’t been genetically modified. The evidence to prove the nutritional superiority of organic foods over conventionally-grown foods remains to be seen, but you can’t deny the the amount of pesticide residue each category contains.

 

If you want to get the wide range of vitamins, minerals and phytochemicals your body needs to maintain good energy levels and wellness – and to live for longer – you need five servings of organic fruits and vegetables a day in a variety of colours:

 

• Blue/purple: Purple cabbage, blackcurrants, raisins, plums, purple grapes


• Green: Spinach, beans, peas, green pepper, celery, broccoli


• White/tan/brown: Banana, dates, garlic, ginger, radish, cauliflower, mushrooms, onions


• Yellow/orange: Pumpkin, lemon, papaya, peach, melon, pineapple, sweet corn, mangoes, oranges, yellow pepper


• Red: Apples, tomatoes, berries, pomegranate, red pepper, beetroot, cherries.

Categories: anti ageing, body, Colour, foods, nbsp, nutrients, nutrition, Organic, organic foods, Pesticides, vitamins

The Five Golden Nutrition Rules for Every Athlete

If you are serious about your performance, you need to maintain top notch sports nutrition habits. Not only is nutrition important for your general wellbeing, but it also helps your body to process the stress of everyday life, and still come out on top. This means eating a healthy diet packed with plenty of vitamins and minerals, and exercising in the most effective and safe way, but let’s look at the five golden rules for sports nutrition and wellness.

 

1. Never work out on an empty stomach.

You need to keep your blood sugar steady, and so you need to eat something within the two hours prior to training. If your workout is going to finish within 45 minutes, grab a piece of fruit that your stomach is familiar with and can easily digest. For anything up to 90 minutes, adding an electrolyte drink 1 halfway through will ensure you remain hydrated and have a constant flow of carbs. If you’re going for two hours, you’ll need liquid hydration and some form of solid food, such as a bar, a boiled potato, or rice.

 

2. Never miss breakfast.

Breakfast sets the tone for how your body uses nutrients throughout the day. If you’re not a breakfast person, start with something small like a piece of fruit or an egg, and keep that up for a week. Your body will adjust, and then you can start to add more.

 

3. Always plan your meals for the days leading up to your event.

Planning for the two to three days prior to the event guarantees your body has everything it needs to get you to the finish line. According to Certified Sports Nutritionist Craig David, owner of the Max Muscle Sports Nutrition franchise in Boulder, Colorado, ‘We see so many athletes “wing it” and then wonder why they bonk or get dizzy or feel lethargic on race day.’

 

4) Never skip your recovery meal.

By skipping recovery nutrition, you’re basically skipping out on your workout results. You need to eat 30-45 minutes after a session, as this will stabilize your blood sugar and keep your body moving forward!

 

5) Have a nutrient-dense snack before bed.

You should always eat something that won’t spike your blood sugar, but help keep it from dropping during the night. This means healthy fats, nuts, berries, or protein.

Categories: athlete, Blood Sugar, body, breakfast, nbsp, nutrition, Planning meals, recovery meals, sports nutrition

Doggy Diet: How to Ensure Proper Nutrition for Your Pet

There’s no denying the importance of nutrition to family wellness, but what about the wellbeing of your furry little friend? It’s just as vital for your dog to eat well if he’s going to live long and avoid wellness problems, and so you need to ensure you’re making the right food buying decisions. The next time you’re in the pet food aisle, ask yourself the following questions:

 

1. What does the label say? Although commercial brands of pet food are more expensive, this generally means they meet strict government ingredient standards and are more digestible for your dog. Make sure the label states that it meets these standards, and as well as a clearly listed expiration date.

 

2. What are the ingredients? The breed and age of your pup will affect the quantities it needs of certain ingredients, but this should include a proper balance of carbohydrates, proteins, fats, vitamins, and minerals. When it comes to proteins, you need food that is high in meat content and low in grain content. The fats should come from chicken or beef rather than general “animal fat” as this means the meat is healthy and easily digestible. Processed grains are really harmful to man’s best friend, so instead go for whole grains, such as oatmeal, brown rice, and barley.

 

3. Is there enough variety? Your pet needs variety to ensure his diet is balanced and that he is happy and satisfied. This means rotating three or four foods containing different meats, and giving your dog an occasional treat of a small amount of fresh meat, vegetables, rice, plain yogurt, and plain pasta.

 

4. Is it going according to schedule? Dogs thrive on routine, so you need to know the proper amount of food to be given and the time and frequency of meals. Set specific feeding times and locations.

 

5. Is the diet age-appropriate? As puppies are still growing, they need to be fed more often. Give four meals a day to puppies aged eight to 12 weeks, three meals up to the age of six months, and reduce it down to two meals for dogs aged six to 12 months. Most adult dogs can be fed once daily, but this might need to be two small meals per day if your dog is a larger sized breed.

Categories: diet, Dogs, Food, ingredients, meals, nbsp, nutrition, pet food, Variety