Essential Steps for Men’s Balanced Nutrition

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The key to balanced nutrition in men is really quite simple. It’s what we all should follow. Eat at least three square meals a day, don’t skip breakfast, and eat food from every food group at every meal.

Here are some essential steps towards making sure men’s nutrition is balanced, providing the right nutrients for your needs.

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Carbohydrates

Yes, carbohydrates are necessary to men’s health. This is the main source of energy for the body. You need to have simple carbohydrates (sugar) and complex carbohydrates (starches). You should get 60% of your calories from carbohydrates. Generally speaking the average man should consume 2,200 calories a day, meaning that 1320 of your calories should come from carbohydrates. Aim for more of the complex carbohydrates from things like fruits and vegetables, beans, whole grains, and dairy products.

A good way to start off your day is with a bowl of oatmeal with low-fat milk and some fruit preserves and peanut butter.

Fats

This is essential to have for survival. Fat is needed to help absorb essential vitamins like Vitamin A, D, E, and K. You should have 15-20% of your daily calories come from fat. Aim to get unsaturated fat in your diet as you’ll need the energy. Try to avoid fats from butter, margarine, oil, and Crisco. Eat lean meats and fish like tilapia and tuna steaks. These contain healthy fatty acids of omega-3 and omega-6.

Be wary of low-fat options because the fat is usually replaced with refined sugar. Portion control is important, too. A good lunch option is tuna, chicken or turkey breast on whole grain bread with Gouda cheese, greens, and honey mustard.

Protein

Protein builds and repairs tissue. It’s of course good for muscles, but also skin, hair, and nails. The average man needs about 86 grams of protein a day. So if you eat a 16-ounce steak, then you should go easy on the protein for the rest of the week as the steak has 207 grams of protein. Shoot for 15-20% of your daily calories to be from protein. If you have a smoothie with milk, banana, strawberry, mango, yogurt, and peanut butter post workout, that’s a good source of protein to help repair your muscles.

Meat and potatoes are great, but your protein is best coming from lean meats and fish on a regular basis. The occasional 16-ounce steak is okay, but don’t aim to get an entire month’s worth of protein in one day. Too much of a good thing is never good. So a great balanced dinner option might be a salad sprinkled with almonds or pecans, shrimp, cheese, and black beans. This will be a good source of protein while also being sure to hit those food groups in a balanced way.

Skip the fad diets; they aren’t going to provide you with the balance and healthy nutrition you need. Eating in moderation while following the food pyramid will be the key to balanced health and nutrition. You will have to adjust things based on how active you are and whether you are trying to lose or gain weight, but including carbs, fats, and protein in your diet is going to be essential no matter what your weight goals are.

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6 Simple Steps to Starting a Nutrition Program

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You ve now started your new weight training program and you have your eyes on your goal to burn some fat and put on some muscle. Some think that working out really hard is all you need to achieve weight loss. This approach is false. The foundation for any fitness regimen will always be a proper nutrition program.

Implementing a new nutrition program is a process. Here are 6 simple steps to start your new weight loss and nutrition program.

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  1. Don t let the details slow you down. Jump in and learn as you go. It s best to start with small moves. Since most people s diet consists primarily of starch and processed food, this is a good place to start. Try minimizing or eliminating packaged food and foods that are high in sugar.
  2. Keep your grocery cart full of items you would find along the perimeter of the grocery store. Your meals should be made up of fresh meats combined with colorful fruits and vegetables. Food found inside the aisles are processed and preserved with ingredients that can be harmful towards your long term health.
  3. Your body will tell you everything you need to know. Your goal is small balanced meals about every 3 hours. So start by evaluating the way you feel 3 hours after every meal. If you are sleepy, you probably had too many carbohydrates. If you are really hungry, there was likely a miscalculation in your portions or food combination. If you are still full, you probably had a portion too big for your frame. Set an alarm and evaluate the way you feel every few hours.
  4. Do your research before you take any advice. Knowledge is power. When you have a good understanding why something is good (or bad) it makes the decision making process much easier.
  5. Record what you eat. Make notes of portions and combinations. It s also a good idea to document how you feel throughout the day. Are you feeling mentally sharper or sluggish? Do you jump out of bed or do you hate your alarm clock? Find an accountability partner or coach to help review your journal. A journal will help you understand what works best for you.
  6. With our busy lifestyles, most people will never be 100% with their fitness and nutrition. Strive for 85%. Many people have unrealistic expectations when it comes to nutrition, which eventually leads to yo-yo diet failure. Realize that things happen. If you stumble, it is ok. Get back on track with your next meal.

These 6 tips will help you get started in your pursuit of weight loss, health and wellness. Fitness and nutrition are lifelong endeavors. Make these 6 steps part of your lifestyle and look at the big picture. Your current weight and body composition are a result of many years of your current nutrition and fitness program.

It will not get reversed over night. Be patient and stick with it. These are simple guidelines that will help you get started in a good direction towards your goal of achieving an elite level of fitness, health and wellness.

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8 Elderly Nutrition Tips for Long Beach Seniors

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Elderly nutrition is obviously an important part of a senior s overall health and well-being. Unfortunately, proper elderly nutrition in Long Beach is often overlooked when you consider all of the issues seniors face on a daily basis. Regular activities become more difficult, medication must be taken at specific times, and the home must be made safe.

But what about elderly nutrition? Just like the rest of us, seniors need to eat right to stay healthy. Like anything else, a healthy diet can become more difficult as we age.

Elderly nutrition

Follow these tips for Long Beach seniors to ensure your loved ones maintain a healthy diet:

  1. Eat meals with high nutritional values: Elderly nutrition begins with eating the right amount of vitamins and minerals. Since many seniors experience a decrease in appetite as they age, it s important for their smaller meals to be high in nutrients and calories. The best food includes fresh vegetables and fruit, whole grains, and meat and dairy products that are high in protein.
  2. Sensible snacking: If your loved one won t eat three full meals a day, another smart strategy is to encourage them to have several small snacks throughout the day that are rich with nutrients. Again, focus on fresh fruits and vegetables as well as whole grains, which are high in Vitamins E and B12, calcium, and zinc.
  3. Add additional flavors: If your loved one s sense of taste is also on the decline, adding dressings, sauces, spices, and herbs to their food can provide that much-needed boost to their appetite. Another way to stimulate the appetite is to have a variety of a small amount of food at each meal.
  4. Avoid eating alone: Mealtime can be depressing when you have to eat alone, so whenever possible try to have your loved one eat with someone. Whether it s a family member or a homecare services professional, many seniors are more likely to eat more and have better elderly nutrition when they eat with someone rather than eating alone.
  5. Get groceries with them: If you re not available, hire a homecare services company in Long Beach to go to the store with them. This is a fool-proof way to make sure your loved ones are buying the right foods to maintain good nutrition.
  6. Watch for dental issues: It s difficult to expect the elderly to focus on nutrition if they re having problems chewing food. Ask if they have any pain when eating, and have them visit the dentist regularly to make sure their dentures fit right and they don t have any cavities.
  7. Seniors who live alone should keep plenty of non-perishable foods in the home. Unless they have a homecare services company managing their care, health problems or bad weather can make it difficult to go to the grocery store.
  8. Provide reminders: Don t let a poor memory get in the way of good elderly nutrition. Make sure your loved ones stay on a regular eating schedule, and provide visual reminders where they spend the most time.

Elderly nutrition is a serious health concern among many seniors. It can make a huge difference in their quality of life, as well as add stability to their daily routines.

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What Is Primal Eating- What You Ought To Know About This Healthy Plan

Primal Blueprint eating has been very popular since quite some time now. The strategy of this meal plan is simple- eat fish, eggs, meat, veggies, nuts, fruits and some high fat dairy. But it is not that simple as it may sound to be. You need to hunt for these things just like your ancestors and make meal plans, shopping list and recipe to get started with your Primal meals.

Primal diet basically lays stress on eating foods in natural state or maybe very close to the natural state. As when food was not there before the Industrial Revolution, it was considered to be off limits. Lentils, peanuts, soy, legumes, sugar, alcohol, refined vegetable oils, processed food are definitely excluded.

primal

Rather, this diet lays emphasis on eating lots of veggies, nuts, seeds, meats, fish, fruits, eggs, fermented and raw dairy products and healthy fats. The natural sweeteners like maple syrup or raw honey are allowed as well.

There are basically some principles of Primal Blueprint eating. They include:

Lean Body Mass is all crucial

It is important to remember the fact that lean mass muscle is directly linked with better and longevity of your health. Instead of striving to lose weight, it is better to lose just the fact and maintain muscles. Since some organs function at the level which correlates with muscle mass, so, more the muscle you maintain, more is the organ reserve.

80% body composition is determined by diet you eat

Exercise is as important as the diet but the best results are experienced by the way you eat. Exercise is crucial to speed up muscle building and fat burning. Eating healthy is actually the main watchword behind getting a healthy and fit body. So, you need to pay close attention to what you eat.

Excess of fat is bad

Many studies report that being overweight increases the risk of most diseases. Also, being fat doesn’t make you look good. So, it is better to eat healthy to look good and be fit. Eating properly ensures that excessive fat is eliminated from your life.

Excessive insulin is bad

You need to keep in mind that excess insulin is even worse than excessive sugar. All the animals produce some extent of insulin with within some species, the ones that produce less of insulin live for longer span of time than the ones who produce lots of insulin. So, it is important to eat in a way that your insulin level is kept low.

Conclusion

Rather than counting your calories, the primal eating habits ask you to pay attention to your portion sizes, eat quality food and focus on the natural things more. Say for example, elk, deer and venison are preferred over beef as these are the types that our ancestors would have hunted in their times. So, when choosing the meats, primal blueprint encourages the grass fed over conventional.

Last but not least, organic veggies, fruits and eggs are more preferred as well. Thus, this is a kind of introduction to what primal eating is all about. Know more about this eating style to have a healthy and better life.

 

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Primal Diet- What Is It And How It Helps

Primal diet is the latest buzz all around as it offers great results without following any fad diet. The diet has become a lifestyle. It originated in the year 2009 when Mark Sisson created the Primal Blueprint. Since that time, the diet has grown to be a lifestyle.

More and more Mark studied about the ancestors, more he got to know that not just the lifestyle behavior but even diet contributes to a healthy life. Food that our ancestors consumed, the direct sunlight they received and the type of free movement they were engaged in helped them to develop their genome. While there has been a change in the world in the past 10,000 years, human genome has altered very less.

primal diet

In simple words, if you wish to have a good future, it is important to listen to and relate with the past. And this is where Primal Blueprint comes into limelight. They tell you not just how to eat in the way that it helps the genes and body to become efficient but even how to increase longevity of your life by saying goodbye to illness and diseases.

A typical primal diet

So, when it comes to knowing what to eat when on the primal diet, your typical day can start with a cup of black coffee with some scrambled egg, zucchini and spinach. Then you can have mid morning meal as some almonds and coconut. Later, your lunch can include mixed greens with olives, chicken, apples, sunflower seeds dressed with vinegar and olive oil. Your evening snack can be celery with almond butter or chopped cashews on it. At last, your typical primal dinner can have steak or broiled fish with sautéed broccoli and baked sweet potato.

While a lot of people have the notion in their mind that Primal eating is all about eating huge amounts of raw meat, it is not the case. Plants were also a big part of this diet just like they were a part of the ancestor’s diet.

Usually the darker green vegetables are denser when it comes to nutrient level. A nice example is kale and spinach, the two things that are packed with antioxidants and vitamins. As you lightly cook or steam these two veggies, you basically increase absorbability of minerals and nutrients.

Primal diet is not just following a diet, it even includes some physical activity. You can indulge yourself in some low level aerobic exercises for 2-4 hours every week. These may include hiking, walking, swimming or bike riding. Indeed low level activity is important in every way. Ideally, whenever possible, find some time and go out for some activity. The mixed effect of this will be a sort of increase when it comes to fat burning and capillary perfusion as well as integration of muscle flexibility and strength.

So following such a diet is surely a great addition to one’s lifestyle. It not just lets you be fit, it helps a great deal in being healthy and happy.

 

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Primal Blueprint- Know The Lifestyle in Detail

What is the Primal blueprint? The ” Primal Blueprint ” is the way to know what actually makes your body going. It is indeed a way to rejuvenate your body and revitalize your metabolism. Primal Blueprint shows you that you have the power and ability to control your overall health, determine your own body composition as well as direct the genes towards muscle building, fat burning and energy producing ways.

It is basically a set of instructions or a blueprint which allows you to have control on the way your genes express themselves to build healthiest, strongest and leanest body.

Primal blueprint

Understanding the essence of the blueprint

Life is not that tough as we believe it to be. You can surely have an impact on the way your genes express themselves. You can do this by providing right environment to your body cells. You need to have basic and clear understanding of the way in which your body works and a road-map to know answer to how to have optimal fitness and health. By following this easy strategy, you will be able to evaluate or know the food choices to make, exercise to indulge in to lead a healthy life. And even when you opt for some “bad” or unhealthy choice, at least you would know that why it is not good for you.

Say no to grains

In the Primal way of living, grains are a necessary opt out stuff. Despite their high place in conventional hierarchy of healthy food plan, grains are totally unnecessary in the eyes of primal blueprint. And this includes whole grains as well.

For all the health benefits that grains have, it is actually not the case when you research deeply about them. Primal way of living did not give any emphasis on eating the grains in any form be it refined or whole grains.

Eat animals, insects and plants

The primal eating pattern lays emphasis on quality protein sources like fish, all types of meat, fowl etc., colorful veggies, selected fruits like berries and fats such as olive oil, avocado and nuts except peanuts. The primal living says to observe your portion control every week first and then to each meal. The primal followers need to eliminate sugars, hydrogenated and trans fats and grains completely from their diet in order to achieve good health and desired results.

Slow paced activities

We all know that our forefathers or ancestors spent many hours every day moving around here and there for food, work etc. and that was called as the low level aerobic pace. They gathered, wandered, hunted, migrated, foraged, climbed, crawled and scouted. This type of an activity prompted their body genes to build stronger blood vessels to fuel the muscle cells, to store excess food and also to convert the stored food or fat into energy. Obviously they did all this everyday without thinking about the same. And as each footfall landed at different angle, so each tendon, ligament and muscle worked and thus became stronger.

This is the same approach that primal living wants its followers to adopt i.e. to do slow paced activities every day.

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Beginner’s Guide To The Paleo Diet

If you are new to starting with Paleo diet, it is about eating natural food with no or little processing. In simple terms, paleo diet lays emphasis on eating in a way in which our Mother Nature has intended for us to eat.

When starting with the Paleo living, a lot of experts recommend taking the 85/15 approach after the very first month. It means 85 percent of the time you can stick to Paleo diet strictly while 15 percent you can have the non paleo items. When doing this, pay close attention to the way you feel as you reintroduce such things in your diet.

paleo diet

In a way, paleo diet helps in removing simple carbohydrates from the diet. And when this happens, our body can no longer be healthy with cheap carbs as they need energy and so the body is forced to make use of the fat stores.

Without constant flow of cheap carbs that the body would generally turn into sugar, the blood sugar falls to normal and insulin level starts regulating. And so, regulated insulin level allows lipolysis to take place. Lipolysis is basically the process where your body releases fat stores to be then burned in the form of energy. So, by lowering down the cheap carbs in your body, paleo diet helps the body to start burning fat in no time.

Further, the diet works through focusing mainly on the unprocessed and real foods which have been there for thousands and thousands of years.

Below we present a quick guide to what foods are allowed on paleo diet. These are the foods that our ancestors had access to.

Lean meats – beef, veal, venison, lamb, chicken, bison etc (try eating grass-fed version of these)
• Fish – salmon, tilapia, bass, etc.
• Seafood
• Eggs
• Vegetables – don’t leave these
• Berries and the less sugary fruits are good
Nuts – not too much (avoid peanuts)
Natural oils – olive, coconut and avocado oils

So, keep in mind that you can eat such foods when on the paleo diet. Make your diet plan accordingly and enjoy paleo living effortlessly.

How To Recognize What Is and Isn’t Paleo?

Many times it is clear what paleo is. Beef is found naturally and so it is paleo but ice cream is not paleo as it is manufactured by the humans. But there are certain times when you cannot judge between paleo and non paleo food. Like you may think that peanuts are paleo as nuts are considered to be so but you will be surprised to know that peanuts are legume and not paleo.

The basic reason why people find paleo diet to be so good and effective is that it helps in losing fat and turns the body from carb burning machine into fat burning system.

So, by now you must have got an idea as to what is the paleo diet, what to eat in it, what is paleo and what is not. This beginners guide can be of your help if you are looking forward to start paleo living and have a healthy life ahead.

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Paleo Vs. Primal Diet (wonderfully fit review)

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A lot of health specialists believe that modern civilization’s rate of diseases like heart attacks, diabetes, cancer etc. stem from adopting a diet that is rich in processed foods, further exacerbated by sedentary lifestyle and eating habits. But by adopting healthy ways of eating, one can enjoy having a healthy body.

The two popular diets that follow the early times of eating and living include the Paleo diet and the Primal Diet. Paleo or the Caveman diet was introduced by Loren Cordain in the year 2002 and it follows the plan that dates back to the times when people ate meals that were there with freshly caught fish, grass fed game, seeds, berries, vegetables, nuts and fruits.

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Created by Mark Sisson in the year 2009, the Primal Blueprint is in a way similar to Paleo diet to certain extent. For instance, as you follow primal diet, you can easily consume the healthy meats, fats, vegetables, fruits and even dark chocolate. The main concept behind this is that such foods are mainly made up of fats and proteins.

Linda Larsen, the popular author as well as follower of The Big Book Of Paleo Recipes says that both the diets focus mainly on the way the ancestors ate. The main goal is to stay away from the grains and processed foods which are manipulated differently when compared with the cavemen period. She further said that the main difference between the diets is respective attitude of them towards saturated fats.

People who follow the Paleo diet avoid saturated fats. On the other hand, the Primal blueprint followers consume fatty meats etc. Also, primal diet lays emphasis on your whole lifestyle like there is emphasis on immunity and fitness. There is much stress on taking the antioxidants and supplements. The Paleo diet focuses more on the diet over exercise.

How to follow the diets? What to keep in mind

Eating more of healthy fat and less foods which spike the insulin level is the very first step towards primal diet. It is also important to avoid the industrial oils such as corn and soy that are rich in omega 6s and trans fat. As you eliminate taking refined carbs, industrial oils and sugar, you eliminate all the convenience food items.

It is observed that these days there are toxins almost everywhere and some pollutants cannot be avoided at any cost. However you can avoid some. It is good if you eat the organic foodstuffs whenever possible, use the natural cleansers etc. In fact, primal living is more than just a diet. It is a kind of lifestyle that you follow. As you eat in the way that is optimal for your body, you don’t have to look back again.

Also if you are thinking if treats and cheats are allowed on these diets, then don’t fear. Both the diets have many options for desserts and other treats. An easy dessert on Primal diet can be coconut macadamia bars with coconut oil, unsweetened coconut, macadamia nuts, salt and chia seeds. And what can be your favourite Paleo dessert? The blueberry coconut crisp can be made from honey, lemon juice, coconut, blueberries, vanilla, butter, coconut flour and salt.

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All About Paleo Diet- What Is It And How It Helps?

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If you are looking for a healthy diet to change your life for the good then Paleo diet is the best option available. This diet is actually based on the idea of eating foods that our bodies were actually made for thousands of years ago. Such foods were there to the early people through gathering and hunting.

During the modern times, innovation in technology have made other foods like processed items, dairy products etc. which are not that simple to digest. Foods that are recommended in this diet provide the body with longer lasting and more efficient results that even help in burning the fat.

paleo diet

The Paleo diet is believed to be perfect for regulation of blood regulation, digestion, better sleep and metabolism. There is no right way of eating in this diet. Everyone eats as per their body type and preferences. While some eat low carb diet, others opt for high carb one with loads of plants.

What types of foods are included in the Paleo diet?

It is often confusing as to what all to eat in the Paleo diet. There are a lot of fish, meats, poultry, vegetables, fruits, eggs, healthy fats from avocado, coconut etc that can be had in this diet. Actually the options are innumerable and your plate will always be filled with something interesting to eat

So, what all to eat? Let’s check it below:

Meats: Beef, lamb, chicken, turkey, pork and others.
• Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
Eggs: Choose free-range, pastured or Omega-3 enriched eggs.
• Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
• Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.
Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
• Healthy Fats and Oils: Lard, tallow, coconut oil, olive oil, avocado oil
• Salt and Spices: Sea salt, Himalayan salt, garlic, turmeric, rosemary, etc.

What to avoid in Paleo Diet?

Soy, refined sugar, alcohol, grains, pasteurized dairy etc. are some of the items that you need to avoid when following the Paleo diet. Also, you don’t need to keep a record of the macronutrients or calories on this diet. But if you want to lose weight then it is recommended that you cut on carbs and restrict your consumption of potatoes and nuts.

So, now as you are aware of what all to eat and what to avoid, you can prepare your meal diet properly and follow the diet without any hassle.

More than a diet

Apart from providing a fit body, there are a lot of health benefits as well that can be enjoyed with the Paleo diet. For many people the very fact that this diet offers best results is what all they need. Enhanced blood lipids, less pain from autoimmunity and weight loss are the proof. A lot of people are not actually satisfied with following the recommendations like a strict diet or exercise schedule.

So, in all, it can be said that Paleo diet is not just any diet which helps in keeping fit, it is a healthy lifestyle to adopt.

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