Active Nutrition for an Active Lifestyle

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It’s important to eat right at all times. But when you live an active lifestyle you have got to be sure you’re fueling your body right in order to keep up and not get run down and even get sick. If you don’t have the proper nutrients and end up running around like crazy, then you are more likely to have faster crashes and burns and even to end up catching colds and other illnesses much easier.

So here’s how to eat to fuel your body so you can keep up with everything you want to do.

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Healthy Nutrition for an Active Lifestyle

  • Antioxidants – Fruits and vegetables are a great source of antioxidants. What this does for your body is protect it from damage due to free radicals which will cause you to age faster and break down the cells in the body. Lots of colorful fruits and vegetables will help to neutralize the effects of free radicals on your body. So fill up your plate, or at least half of it, with these foods.

  • Vitamins and Minerals – Whole grains, low fat dairy, lean meats, and fruits and vegetables all provide the vitamins and minerals needed for energy to fuel an active lifestyle. Our bodies aren’t very efficient at producing the vitamins and minerals needed to function properly, so we have to choose the right foods with the right amounts of vitamins and minerals.

  • Portion Control – Instead of eating three large meals a day, eat smaller, healthy, well-balanced meals throughout the day. Eating six to eight smaller meals a day instead of three large meals will keep you energized throughout the day so you can maintain your active lifestyle. It will keep your energy up and metabolism high.

  • Healthy Fats – You cannot avoid fat. Most foods contain fat and your body is in need of fat. But you need to choose healthy fats, not empty calories. Eating fats with key fatty acids like omega-3 and omega-6 will provide you with good heart health and will lubricate your joints. A great healthy fat to eat would be nuts like walnuts.

  • Eat before Exercise – Don’t follow the old adage of waiting 30 minutes before you can swim. Eating prior to exercise will fuel that workout. But be smart about what you eat. You don’t want a big heavy four-course meal; it should be sensible. This way you aren’t hungry in the middle of your workout.

  • Stay Hydrated – Remember to drink water throughout the day. An important part of nutrition is to remain hydrated, no matter what kind of lifestyle you live.

What you put into your body – your food and drink – is going to have a huge impact on how you perform throughout the day. So choose the right diet, but then fine-tune how you eat throughout the day based on how you perform. Be open to making changes and space out your eating schedule differently. Doing this will improve your performance, and will help you maintain your active lifestyle and remain in good health while doing it.

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Pregnancy Nutrition During Your Third Trimester

If you are moving into the final stretch of your pregnancy, the third trimester, for many women this feels like the longest phase of the pregnancy. After all, this is a stage that is increasingly awkward, there’s plenty of growth, it’s a busy time, you are preparing your birth plan, and there can be physical symptoms such as heartburn, indigestion, and constipation that increase.

Nutrient needs are at the highest demand, as your baby triples its weight and size. Protein is needed for growth, iron for blood and cells, and the brain requires optimal nutrition to complete the developmental stage.

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Zinc and magnesium are key during the third trimester. Increasing your zinc positively affects the cell division and DNA production. Most women are deficient in zinc even before they become pregnant. The RDA is 3 mg of Zinc daily for a pregnant woman. Good sources of Zinc include meat and oysters have the highest amount of Zinc of all foods. Zinc can also be found in plants and grains.

Magnesium is also very important, not only to the development of healthy bones and muscles, but also to the development of over 300 bodily enzymes that need Magnesium in order to function properly. While we many not normally need that much Magnesium the RDA for a pregnant woman is 320 mg. In studies, high levels of magnesium are linked to preventing premature birth and a lower risk of a slow growing fetus. Some foods that are high in magnesium include whole grains, beans, nuts and seeds, seafood, and leafy green vegetables.

During your third trimester you will grow the most – in fact, you will put on an average of one pound per week as the baby grows and gets bigger. That’s about 12 pounds in the last trimester. If you’ve been eating a healthy diet all along and your weight, gain is on track that’s terrific!

Right now, your baby is converting the food you eat into nutrition it can use to provide for that rapid growth spurt as the end nears. Right now small meals more often is a better to help to keep your digestion optimal. You should also be eating foods that are high in fat content, which will keep things moving smoothly.

It’s not much longer now before you will have your baby in your arms so spend the next few months making sure that your baby is getting all the nutrients it needs – before long you’ll be many pounds lighter.

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What is Raw Foodism?

Alternative diets, like raw foodism,  have been present since time began. Today, when human beings have a greater understanding of the environment and their own bodies, there are several alternative diets that have been embraced on a worldwide basis.

Raw foodism, better known as Rawism or the Raw Food Diet, is just one of the many alternate diets around today. It has grown in popularity because of the great health benefits it is said that one can derive from eating in this way.

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The raw food diet arises from the concept that fruit and vegetables, when eaten in their raw state, are more beneficial for the human being. Some individuals believe that the food eaten in its raw state is more beneficial to the human body as well as making them more energetic. Therefore, the people who follow a raw food diet will largely eat uncooked food. These individuals also eat unprocessed food or organic foods.

Usually eighty per cent of the raw food diet is commonly consumed its natural state. It’s a popular misconception that everything you eat on a raw food diet must be totally raw. Most experts who support the raw food diet say that you can get all the benefits of the raw food diet from eating eighty per cent of your diet in the raw state.

Benefits:

Apart from the benefits like energizing the body, there are several benefits that are attributed to raw foods. For example, having a raw food diet is claimed to work wonders for health conditions like diabetes and skin diseases. A raw food diet is also known to be instrumental in helping individuals achieve that ‘glow’, which is basically a healthy skin. Raw food diets are also known to help people in good digestion. Raw food diets are also known to be instrumental in the weight loss of an individual. Raw food diets have a lesser quantity of sodium. Also, they are high in potassium and fibers, which add to the health of an individual.

Side Effects:

Just as the raw food diet has advantages, there are some disadvantages of a raw food diet. However, these raw food diets may cause the individuals to have a detoxification-like feeling if their previous diet was quite heavy in caffeine, meat and sugar. Also, some individuals may face side effects like nausea, cravings for the food and headaches. Also, individuals who have a risk of anemia, osteoporosis, and pregnant women should not adhere to a raw food diet. Also, there are chances of some nutritional deficiencies in calcium, proteins and iron.

There are several recipes for raw food. These recipes can be easily found on the various websites that cater to raw food and individuals who follow the raw food diet. A simple search on any search engine will give you the links to all the major websites that cater to the raw food diet and have the recipes for the same.

If you are thinking of trying a raw food diet, break yourself in gently, gradually increasing the proportions of your diet comprised of raw foods. If you try to do it all at once it will be too much of a change for you and you will almost certainly give up and return to your old eating habits. That would be a real shame as then you will never realize the great health benefits that you can get from following a raw food diet.

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