Tag Archive for: #wonderfullyfit

To Cook or Not to Cook: Heating Foods and What It Means

/in , ,

Did you know that human beings are the only creatures on Earth that heat up their food before eating it? Think about it: do you know of any animals that cook anything that they eat in any way, shape or form?

Not only are we the only species that applies heat to what they consume on a regular basis, but in relation to the life span of other species, human beings have some of the shortest life expectancy rates of any other living creature.

cook

Only species that cooks food; shortest life expectancy compared to the rest of living things. Coincidence? Think again.

Humans, like other species on Earth, are biologically adapted to eating raw foods. The human body is built to be able to break down raw foods into the most basic nutrients, vitamins, minerals and proteins that are needed to survive, using them as effective body fuel for everyday living. Heat breaks down the chemical and nutritional makeup of food, eliminating important nutrients that our bodies crave and need. Add to that harmful toxins and pesticides, preservatives and artificial additives, and it becomes so much more evident why humans don’t live as long as they should. In essence, we are killing our bodies by feeding them inappropriately.

By contrast, eating a diet rich in fruits and vegetables has many countless benefits. It is widely known that a diet that focuses on raw foods is great for the skin, for example. Fruits and vegetables are high in vitamins that help your complexion stay soft, supple, and healthy, and, not surprisingly, they are a wonderful source of hydration and energy. In addition, grains, legumes and other raw produce are high in fiber and protein, helping with digestion and functioning of vital organs.

One of the most exciting and significant benefits found in eating uncooked foods is how it encourages the body to break down foods properly and efficiently, significantly decreasing and in some cases eliminating harmful toxins that are secreted out of our bodies. As a result, out bodies are able to maintain much healthier chemical levels. The human body then becomes a well-oiled machine, breaking down harmful chemicals, boosting the immune system and eliminating harmful excesses from the body.

It is no coincidence that conditions such as Type 2 Diabetes, high cholesterol and hypertension have all been linked to dietary habits, which is exactly why it should also come as no surprise that studies show a significant decrease in these illnesses among people who practice raw food and vegan lifestyles. But did you know that scientific studies now show that people who are on raw food and extreme vegan diets are at a lower risk for developing many types of cancers, including breast and colon cancers? Or that they are also at a lower risk of developing heart disease? In addition, those who practice raw food diets are less prone to mental conditions like depression and anxiety, all the while maintaining sharp reflexes and great memory.

These are just some of the ways that the human body is predisposed to the Raw Food lifestyle, and why in the long run it may be beneficial to you to consider changing your eating habits to a more natural, organic, and ultimately healthier way of living. By joining the ranks of those who are switching over to the raw food diet and ditching unhealthy eating practices, you will be helping both your body and your mind become the best that they can be.

Pregnancy Nutrition Tips You Should Know

/in , ,

We already know just how important it is for us to be well nourished throughout our pregnancy. These nutritional tips are easy to implement and are highly beneficial so why not implement them today?

pregnancy

Just One Apple a Day Will Keep Asthma Away

‘An apple a day keeps the doctor away.’ Who hasn’t heard this before? But what many are unaware of is that the research shows that eating just one apple a day throughout your pregnancy will actually reduce your child’s risk of developing asthma when he/she is older. One of the studies learned that when mothers ate apples regularly throughout their pregnancy these children had far less wheezing and other asthmatic symptoms.

Eat a Banana to Reduce Swelling

Edema is common with pregnancy. However, the potassium that is in bananas can actually help to reduce your swollen feet and legs. So why not go ape and start eating plenty of bananas.

If You Want a Happy Baby Eat Chocolate

In 2004, Finland scientists found that eating just a small amount of chocolate regularly throughout your pregnancy led to having a happier baby. The study questioned 300 women who ate chocolate throughout their pregnancy and they reported happier babies than their counterparts. However, this doesn’t give you an excuse to eat chocolate excessively. Remember just a tiny bit daily will satisfy your chocolate cravings and keep your baby happy. It’s a win-win.

Skimmed Milk Equals Whole Milk

If you have always drank skimmed milk and the thought of drinking the fatter, richer whole milk doesn’t sit well with you, there is some great news – Skim milk has as much calcium as whole milk it just doesn’t have the same fat content. So you can drink with the worry of calories and enjoy all of the benefits.

Coal and Mud Cravings Mean More Iron is Needed

If you have strange cravings to eat coal or mud, it means your likely need more iron. Visit your OB or midwife to be tested for anemia. You can increase your consumption of foods that contain iron or if you’re really depleted you may be given an iron supplement.

Woman who are pregnant commonly stress and worry about whether they are eating right. A healthy diet is a great start. These simple tips are a great way to add to your nutrition and they will benefit both you and your baby.

Active Nutrition for an Active Lifestyle

/in ,

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.

active

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.

Pregnancy Nutrition During Your Third Trimester

/in , ,

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.

pregnancy

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.

What is Raw Foodism?

/in , ,

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.

raw

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.

Top 10 Low Calorie Foods that Taste Great

/in , ,

While a low calorie cake remains a fantasy, there are many low calorie foods that actually taste great. Therefore, if you craving to eat something delicious but you cannot afford to take any calories.

Check out below for a list of the top 10 low calorie foods that taste great.

calorie

  1. Cabbage
    Cabbage is loved for its ability to prevent heart disease and cancer and it is also ranked as the top foods that can aid in weight loss. This is because it has extremely low calorie count.

A great way to eat cabbage is to make cabbage soup which is filling and has lower calories than other soups.

  1. Eggs
    Eggs are classified as complete protein foods because they contain all the essential amino acids that the body cannot make on its own. When digested, the amino acids activate the release of hormones in the gut that suppress one’s appetite. Also, eggs contain less calories.

You can add vegetables to spice them up and boost the fiber content.

  1. Apples
    Apples contain plenty of antioxidants, fiber, minerals and vitamins. They are also part of the low calorie foods and they make a great snack preventing you from eating junk food.

  2. Brocolli
    This is not only a low calories food but also cancer fighting and it is packed with phytonutrients, fiber and proteins which are all key to maintaining proper weight.

  3. Kale
    Kale is packed with minerals, phytonutrients, vitamins, fiber and proteins and are a perfect snacking alternative that is low in calories. You can bake kale chips in different flavors which is a better alternative to potato chips.

  4. Mushrooms                                                                                                                                                                          No matter the type mushroom you choose, chances are it is low in calories so you do not have to worry no matter how you choose to cook them.

  5. Watermelon
    Besides being naturally sweet, watermelon is low in calories. It also contain antioxidants which are beneficial to the body in many ways and it has been proven to boost metabolism which in turn aids in weight loss.

  6. Cauliflower
    Cauliflower is one of the lowest ranking in terms of calorie count. It also has many other health benefits including enhancing the function of the body’s digestive and cardiovascular system and being an anti-inflammatory food.

  7. Cucumber
    Cucumbers are loaded with water and they are low in calories which explains why they make a great adornment in salads. You can eat it to your satisfaction without worrying about exceeding the maximum calorie intake.

  8. Tomatoes
    Besides being one of the healthiest foods, tomatoes are low in calories and they contain lycopene, a pigments that helps to prevent cancer and heart diseases. Due their low calorie count, tomatoes make a great weight loss food.

Nutrition Guidelines for a Healthy Pregnancy

/in , ,

In order to ensure all pregnant women know what is needed to have a healthy pregnancy and healthy baby, in terms of nutrition, there have been some excellent pregnancy nutrition guidelines established. When you are pregnant, you only need an additional 300 calories per day.

You should make sure that these are not empty calories, and that they are in fact nutritious calories. Let’s have a look at some of those guidelines.

healthy pregnancy

Protein

During the time you are pregnant, for your baby to grow healthy; you need to have approx. 60 grams of protein on a daily basis. Protein keeps your uterus, breasts, and placenta healthy, it produces adequate amniotic fluid and it increases the volume of blood.

Calcium

Doctors recommend a calcium intake during pregnancy to range between 1200 to 1500 mg a day. Calcium is vital for your baby’s bones, teeth, heart, and muscles to develop. If you aren’t taking in enough calcium, your baby will draw from your own calcium reserves, which means you are at an increased risk for osteoporosis. Milk and milk-based products are good sources of calcium. If you are lactose intolerant, there are lactose free milk products.

Iron

Iron is very important in hemoglobin production for both you and your fetus. In the last trimester, your baby will take your body’s iron reserves to ensure it is not anemic during the first six months of life. You also lose some blood during the delivery process. These are all reasons why it is so important to increase your iron intake.

While your body only needs 27 mgs of iron per day, you actually have to take 60 mg to get that 27 mg because not all iron is absorbed. If you are anemic, you should take an iron supplement. Vitamin C enriched foods will help you with your iron absorption. Foods like oranges, grapefruits, and tomato juice work well. Avoid taking your iron and calcium supplements and/or foods at the same time since calcium interferes with iron absorption.

Vitamins

The recommended increase in vitamins is 25 to 50 percent. Your folic acid need doubles to 400 micro-grams per day. Eating a variety of fresh fruits and vegetables, whole grains, lean meats, etc will help to ensure you get adequate vitamins.

Your physician will instruct you about any other nutritional needs he/she feels you may need in order to ensure a healthy pregnancy and healthy baby.

Choosing The Right Exercise For You

/in ,

The type of exercise you do all depends on you and what you like to do. What you hate doing, paying membership fees, and whether or not to buy equipment are all things you need to consider as well as answer.

If you choose something that you don’t like to do, you aren’t going to keep doing it for a long period of time. Give it some thought – if you don’t like jogging, you aren’t going to get up at 6 AM and go running. If you can’t find something you like to do, choose something you hate the least, which will normally be walking.

exercise

Walking is great exercise, as it suits all levels of fitness. Anyone can start a walking program at any time, it’s normally the intensity and duration that differs. Walking is also a social exercise, as it isn’t difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster.

No matter what exercise you choose, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercise program. If you start off too hard, you could end up with an injury which will require time off to get over.

If you are really in bad shape, you should start off by walking for 10 minutes each day. Then, increase it by 5 minutes every 2 weeks. To make things more interesting, you should try walking a different course every few days. You can also roster a different friend to walk with you each day of the week.

If walking isn’t your thing, then you may want to try a fitness center. They have loads of variety and normally have trainers on hand to answer any questions you may have. When you choose a fitness center, make sure that they give good service.

If they aren’t willing to treat you well before you join, then they certainly won’t after you join. You should also make sure that the equipment they use is well taken care of. It’s easy to find out, as all you have to do is listen to the machines. If they squeak a lot or make noise, then chances are they aren’t being taken care of.

If you still aren’t sure what you should do, then you should look into golf or tennis. Both are good social activities in most areas, and you can even meet new friends. Tennis is great for fitness although it isn’t for someone who is just starting out. If you haven’t exercised in a long time, then golf may be the best activity for you.

 

Related articles

The Science Behind Weight Loss Programs

/in ,

While millions of Americans can tell you about weight loss programs or cult diets like the South Beach Diet or the Atkins Diet, most of them can’t assure you whether such diets are scientifically healthy. The confusion across the science behind dieting and weight loss has stoked controversy both among health and fitness experts, and lay individuals who would like to lose weight.

Look no further than the controversy over the low-carb, high-fat Atkins Diet. Proponents of the High-protein, high-fat diet argued that excessive amounts of fat are really good for weight loss, arguing that “One can lose weight on a low-calorie diet if it is principally composed of fat calories or carbohydrate calories or protein calories”.

weight loss

Not so, argued other health experts. The Journal of the American Dietetic Association(JADA) ran a series of health analyses and encountered that the scientific information disagreed with the high-fat argument (source).

No wonder that millions of people are confused about the science behind weight loss plans. On the one hand, you’ve medical investigators arguing one thing. On the other hand, you’ve weight loss promoters arguing the exact contrary. In this health and fitness report, I’ll discuss the basic principle of protein, carbohydrates, and fat, also as how these three diet elements play a role in healthy, sustained dieting and weight loss. It’s vital that dieters understand the science behind their weight loss programs for them to make informed, healthy choices on losing weight.

The Scientific Health Basics of Fat, Carbs, and Protein in a Diet:

A few of your friends might be telling you that the best path to losing those undesired fats is by going to the gym. Do you believe this is the best solution? What is true is working out would help you tone those muscles up. You might be wondering why some that goes to the gym for a long time already but still they continue complaining about their figure.

Many people not going to the gym but is on a diet and have an active lifestyle can see better results than those who are going to the gym. Did I mention the word diet and active lifestyle? Yes! This two are the top most priority for a person that prefer to* have that body figure of their dreams.

Lets us now reply the question, what makes a person fatty. Diet is not a weight loss but by dieting, you’ll be able to keep a low-calorie diet. Do you know that our body needs proteins, carbohydrates, and fats? Do you also know that the three I mentioned, we can get calories in them? You could want to know how many calories each can give you so here let me discuss a little of each.

Proteins:

This is one of the most crucial of all diet programs. 1 gram of this equals to calories. So if you’ll eat at least 40 grams of protein you multiply it by four, you’ll get at least 160 calories. It’s a very simple maths it’s like 40 grams protein x 4 = 160 calories. The good thing about proteins our body needs several this, so you don’t need to care if consume many proteins, have you heard of a protein supplement? This is use by a person who are going to the gym or persons that have a very active lifestyle.

Carbohydrates (carbs):

Like the protein, 1 gram of carbs is equaled to 4 calories so if you’re consuming 20 grams of carbs multiply by four that would be 80 calories. Virtually all food has carbs in it so it would be impossible to get away from carbs.

Fats:

Contrary to the two, protein and carbohydrates; one gram of fats is equaled to 9 calories. So if you eat thirty grams of fats, you’ll get two hundred and seventy calories. That is 30 carbs x 9 = 270 calories. Now you know why most people who are sensible about their figure and health would deprive themselves of eating several fatty foods.

Diet doesn’t mean you need to skip meals, but it means don’t go over the limits. To that very active person, they can consume more because they burn more calories but they would choose not too if they are that conscious. But to those who don’t have an active lifestyle they should choose to consume fewer calories. The answer would depend on upon the person; it would depend on upon you. Just make the right selection and begin today!

 

Nutrition for a Healthy Mom and Baby

/in , ,

Being pregnant should be a joyous time for the soon-to-be mom and their baby, but for many it’s a scary time with preeclampsia, pregnancy induced hypertension, toxemia, and other conditions. While you may not be able to avoid having a problem during your pregnancy, there are some nutritional things you can do to reduce your risk.

Let’s have a look at some of those eating strategies.

mom

  • You should never be shy about dairy products because as a mother to be you need at least 4 servings or 1000-1300 mg of calcium daily. You also need at least 4000 IU’s of Vitamin D3 per day.

  • Iron is very important during pregnancy. You need to get at least 27 mg a day. You can increase your iron by taking an iron supplement. In fact, your doctor may instruct you to do so. The top 10 foods for iron are:

  • Artichokes
  •  Beans, chick peas, lentils and soybeans
  •  Dark, leafy greens (ie spinach, collards)
  •  Dried fruit (ie prunes, raisins)
  •  Egg yolks
  •  Iron-enriched cereals and grains
  •  Liver
  •  Mollusks (ie clams, oysters, scallops)
  •  Red meat
  •  Turkey or chicken giblets

Pregnant women need at least 70 mg of Vitamin C daily. Vitamin C helps to fight off infection and keep you healthy. Some good sources of Vitamin C include:

  • Oranges
  • Strawberries
  • Tomatoes
  • Broccoli
  • Dark Leafy Greens

You likely will have huge cravings but at the same time, you should decrease your fat intake so that it is no more than 30 percent of your total daily calorie intake. Make sure to read labels.

Omega 3s are important for the development of your baby’s vision and brain.

Easy on the mayo or cheese limiting your cholesterol to 300 mg a day.

Protein develops every cell of your baby. You need to eat 80 to 100 grams of protein a day. If you find that the smell of meat makes you sick, keep in mind that you can get your protein from drinking a whey protein shake.

Being pregnant isn’t easy and eating healthy can be a real challenge. Some days you’ll feel fantastic, while other days the idea of eating is the farthest thing from your mind. A healthy weight gain is generally 25 to 35 pounds. However, if you are underweight, you should gain 28 to 40 pounds and if you are overweight, you should gain15 to 25 pounds.

When your nutrient intake isn’t the best it could be, you increase your risk of developing pregnancy related conditions such as preeclampsia, pregnancy hypertension, toxemia, and HELLP syndrome.

 

 

Related articles