Archive | Diet & Nutrition

Two Uncommon But Most Healthy Foods For Pregnancy

Just having the knowledge about the different types of essential nutrients needed for healthy pregnancy is not enough; you will have to learn about the food sources also that provide those nutrients. For example, you probably already know that you and the baby that is growing inside you need iron, fiber and folic acid to maintain good health, but do you know that you can easily get all these nutrients in appropriate quantity just by eating chives? Likewise, if you are trying to increase your calcium intake, you can consider adding figs to your diet. Following is a brief rundown on three not-very-common but quite delicious foods that can meet your nutrition needs quite efficiently.

Chives

Chives contain almost all those essential nutrients that you and your baby need, such as magnesium, calcium, vitamin B6, vitamin C, fiber, iron and folic acid (folate). Magnesium is a very important nutrient for both you and your baby because magnesium takes active part in over three hundred cellular reactions that take place inside your pregnant body. Besides that, magnesium is also helpful in alleviating many common pregnancy symptoms and discomforts, such as constipation. Just sprinkle of chives in your diet can fulfill your magnesium needs.

Besides that, every 2 tablespoons of chives contain around 0.1 milligrams of iron, 3.5 milligrams of vitamin C and 6.4 micrograms of folic acid. A pregnant body needs proper amount of iron for healthy growth of baby, but your body needs adequate amount of vitamin C as well for proper absorption of iron. You can easily meet both the requirements by eating chives. Folic acid, on the other hand, is probably the most important nutrient for a pregnant woman, especially during the first trimester of pregnancy. It is very important for you to keep in mind that lack of folic acid in your body may result in structural defects in your baby, which can be fatal. Therefore, proper intake of folic acid is very important, which you can easily get through the daily intake of 2 tablespoons of chopped fresh chives.

Tips To Make Delicious Healthy Pregnancy Diets Using Chives

Serving size – 2 tablespoons, chopped chives

– Get softened cream cheese and mix chopped chives into it and then spread it on a slice of bread, tortilla chip, cracker or bagel.

– Sprinkle chives on your baked potato

– Sprinkle some on your soup or salad

Leeks

Pregnant women are usually prescribed super multivitamin-mineral tablets, but do you know that leeks can be the vegetable equivalent of all those tablets? One cup of raw leeks contains 0.4 micrograms of manganese, 2 micrograms of iron, 40 micrograms of vitamin K, 0.2 milligrams of vitamin B6 and 60 micrograms of folate (folic acid). Besides that, leeks are also a rich source of calcium; one cup of raw leeks contains 55 milligrams of calcium.

Where manganese plays a crucial role in the baby’s normal skeletal development, Vitamin K is essential for healthy bone growth and proper blood-clot formation. Likewise, vitamin B6 does not only reduce the tendency of nausea and morning sickness, but it also plays an important role in your body to metabolize energy from the proteins, fats and carbohydrates in your diet. In fact, the mild, sweet flavor of leeks makes it a great food to combat morning sickness. Calcium, on the other hand, can be very helpful in combating other common pregnancy symptoms, such as leg pains, back pain, insomnia and irritability. Considering the very fact that you can get all these nutrients just by eating one serving of leeks, it should not be an exaggeration to say that it is a wonderful power food that you must consider including in your diet regimen.

Tips To Make Delicious Healthy Pregnancy Diets Using Leeks

Serving size – I cup of raw leeks

– You can prepare leeks by cutting off the base and the fibrous green tops and then slicing the stems in half. You can then cut it into small pieces. However, in order to make sure that all hidden grits are removed, you are also strongly recommended to rinse it thoroughly before you cut it into small pieces.

– You can try adding mushrooms and sliced leeks with minced fresh ginger in plain broth. This is a delicious diet, which you can eat without any fear even when your stomach is sensitive.

Chives, tahini and leeks are no doubt healthy pregnancy foods and have all the capabilities to make the nine-month journey more delicious for you. But, you are strongly recommended to get your doctor’s advice before you include these power foods in your diet program. You must always keep in mind that every case of pregnancy is different and their doctor is the best person to tell them what can work and what cannot work for them. So, rate your doctor’s advice above everything while you are journeying through the three trimesters of pregnancy.

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Not So Sweet – The Average American Consumes 150-170 Pounds of Sugar Each Year

Tipping the Sugar Scales

The United States Department of Agriculture (USDA) reports that the average American consumes anywhere between 150 to 170 pounds of simple sugars, also known as refined sugars (this includes glucose, fructose, and sucrose) or simple carbohydrates, in one year!

You may be thinking, “I do not consume that much.” Well, it is also said that for every American who eats only 5 pounds of sugar each year, there is one who eats about 295 pounds per year. That is A LOT of sugar – especially when you compare to it how much we used to consume in the past. Less than 100 years ago, the average intake of sugar was only about 4 pounds per person per year.

Can’t get a grasp on how much sugar 150 to 170 pounds is? Here is a visual: imagine 30 to 34 five-pound bags of sugar lined up next to each other on a counter. Now imagine one person, perhaps yourself, eating all of that sugar. To break it down even more, eating 150-170 pounds of sugar in one year is also equivalent to consuming 1/4 to 1/2 pounds of sugar each day. Don’t think consuming this amount of sugar is easy to achieve? Think again… here are some more numbers:

Sugar, Soda, and Math

There are 120 teaspoons in one pound of sugar. This means 1/4 pound of sugar is equivalent to 30 teaspoons and 1/2 pound of sugar is equivalent to 60 teaspoons. An average 12-ounce can of soda contains about 8 ounces of simple sugar. This means that just four 12-ounce cans of sodas will equal 1/4 pound of sugar! For some people, drinking this amount of soda in one day is not a difficult task to accomplish.

This is calculating only the amount of sugar found in soda. Just think about the other sources of sugar in our diet. Americans consume refined sugars in numerous forms – there are the obvious sugary culprits – doughnuts, cookies, cake, and ice cream. However, sugar is hidden in so much of what we consume each day. Sweeteners such as high fructose corn syrup can also be found in salad dressings, breads, hot dogs, peanut butter, pickles, canned-fruits and vegetables, ketchup, canned soups, crackers, cookies, and several other food products.

It’s Not Only a Drug, It’s a Poison Too

Some classify refined sugar as a drug or poison because it is depleted of its life forces, proteins, minerals and vitamins. Too much of it can be harmful to the body and can cause disease. We have all heard the dangers of consuming too much sugar in our diets – it can lead to organ malfunction and hormone disruption. When these systems are disturbed and unbalanced, several other pathological conditions manifest: allergies, obesity, degenerative/organ disease, diabetes, depression, behavioral problems, etc.

If You are Sick Several Times Throughout the Year, You May Want to Look at Your Sugar Consumption

How does eating sugar relate to being ill? Excess sugar consumption depresses your body’s immunity. Studies have shown that consuming 75 to 100 grams of simple sugars (about 20 teaspoons of sugar – the amount found in two-and-a-half average 12 ounce cans of soda) can suppress the body’s immune responses considerably. These sugars are known to create a 40 to 50% percent drop in the ability of white blood cells to kill bacteria and germs within the body. The immune-suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours. By consuming 150 to 170 pounds of simple sugars each year, a person may have up to 80,000 hours of immune suppression!

With the average American consuming 150-170 pounds of sugar annually, I am not surprised to hear that around 60% of the US population is currently overweight or obese. There are obviously other factors that play a role in this statistic, but I am pretty sure our consumption of sugar has a lot to do with it. I don’t know about you, but to me, it makes sugar sound “not so sweet” after all…

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Boron Citrate Nutrition

Boron Citrate, the fifth chemical element, is also is a trace nutrients found primarily in fruits and vegetables Prunes, grapes and raisins, dates, apples, pears, grains and soybeans, almonds and other nuts, and unprocessed honey all contain boron.

Boron citrate, when taken in the recommended dosage of from 3 milligrams to 9 milligrams daily, has a variety of benefits.

Boron citrate, by activating Vitamin D and estrogen, helps prevent or alleviate the effects of osteoporosis in post-menopausal women

Boron, by increasing cognition, may prevent memory loss and be valuable in the treatment of Alzheimer’s disease. It has also been known to relieve the symptoms of arthritis.

Boron citrate is available in 3 milligram capsules and 3 milligram and 6 milligram tablets. Although safe when taken at the recommended doses, boron can, in amounts over 500 mg, cause side effects, including loss of appetite and digestive problems.

Acute boron toxicity produces nausea, diarrhea, and abdominal cramping.

Chronic toxicity also causes nausea diarrhea, poor appetite and weight loss.

Boron deficiency contributes to Vitamin D deficiency which can lead to brain wave alteration, arthritis and joint swelling. While boron deficiencies are relatively rare, you should consult your doctor, who can provide you with the appropriate information and support, if you think you are suffering either from a deficiency or overdose of boron.

And if you are thinking of including a Boron Citrate supplement in your nutritional regime, your doctor will work with you to find a vitamin and supplement regimen that is just right for you. Don’t make any changes until you consult with him or her. And, to prevent negative interactions, let your doctor know of any illnesses you have or have had, and all medications (including over the counter) that you are taking.

The comprehensive nutrient supplement Total Balance contains Boron Citrate, and over seventy other necessary nutrients. Total Balance, produced by the New Zealand company Xtend-life Natural Products, possesses a Certificate of Analysis guaranteeing its potency.

Xtend-life also maintains pharmaceutical GMP compliance, the world’s strictest manufacturing standards for dietary supplements, and use only standardized herbal extracts, containing the herb’s active ingredients, in their formulas.

Xtend Life has the best money back guarantee for nutrient supplements which is a full year with an entire refund with no questions asked.

Xtend-life offers timely delivery, reasonable shipping costs and a generous one-full-year, no questions asked money back guarantee

To avoid serious problems with your prescription medications, consult with your doctor before you begin to include this, or any new supplement or over-the-counter medication, in your diet.

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Grow Taller Quickly – A Few Tips To Boost Your Height Effortlessly

If you are one of those people who are always looking for ways to grow taller quickly then you know that it is a tough thing to do, trying to figure out the correct methods to use that will give you at least an inch or two in height as fast as possible. However in this article you will find some tips that will go a long way to your cause just as long as you don’t expect these changes to happen to you overnight, it will take time and hard work but it will give you the results but time is also an essential part of that equation. So without further ado let’s get into some tips that will help you add at least an inch to your current height.

The first thing that you want to be able to do to achieve your growth is to increase the production of Human Growth Hormone (HGH) that your body will normally produce. You MUST AVOID falling into the trap of buying pills that say they can increase your HGH because they are pure rubbish! If you really want to boost the production then you can actually do this naturally through the proper exercises and stretches that target your body correctly! Nutrition is also something that you need to aim to sort out too as it too can boost the production of this hormone, a good nutrition and exercise plan combined can push your HGH into overdrive therefore enabling your body to be ready for growth and recovery which is exactly where you want it to be.

When it comes to the exercises that you want to look for kicking is a great one to start off with. Kicking will help lengthen the legs a little to give you a bit of extra height, the same goes for running too.

There are sports which you can go through as well such as cycling, basketball and swimming, each of those 3 having different effects on different areas of the body to help you grow taller quickly but all giving some great benefits.

For example with swimming you are helping your spine as you are relieving the pressure that it has to go through during the day by being in the water and therefore helping correct your posture which is something that you want to look into when increasing your height.

The next part mentioned is the nutritional plan that you will want to follow. Your food intake is essential to the growth that you are seeking, foods such as vitamins, minerals, milk and vegetables are the basic that you should start with and most of you will know that protein is an essential building block that you will need as well!

Just by following these tips you can simply grow taller quickly in just a matter of months or maybe even weeks. It all depends on how much effort that you put in, the more effort you put in, the bigger results that you will reap!

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Double Vision Improving Foods For Better Eyesight

There is ample evidence regarding the link between good nutrition and better eye health. This principle even applies to improving the vision condition double vision. Double vision is defined as an eye condition whereby an individual sees 2 images at the same time. While some of the causes of double vision include problems with the teamwork ability of the eyes, dry eyes, strabismus, diabetes, stroke and astigmatism, another cause of this eye problem includes nutritional deficiencies. An individual may not be eating the right kinds of foods or may be deficient in certain nutrients and minerals necessary for better vision health. Therefore, if you are concerned about improving your double vision from a nutritional point of view, and would like to know which specific foods you should eat to accomplish that goal, here is some information concerning this matter.

Increase Your Consumption of Fruits And Vegetables: In terms of your diet for double vision, Increase your consumption of dark green leafy vegetables such as spinach, kale, Collard greens, Brussels Sprouts and broccoli to name a few. While carrots are certainly good for the eyes due to the fact that they consists of beta- carotene, in order to improve your double vision, you should eat foods rich in Vitamin A and E.

Additionally, you can include foods with the vision nutrients Lutein and Zeaxanthin to improve your vision health. These nutrients are helpful in reducing this vision problem due to the fact that they improve the health of the macular; the part of the eyes responsible for visual acuity,(sharpness of eyesight).

Ensure That You Eat Healthy Omega 3 Rich Foods: In terms of foods for double vision, Include in your diet foods that are rich in omega – 3 fatty acids such as fish, salmon and albacore tuna to name a few. Not only are omega – 3 fatty acids vital in reducing the risks for age related vision diseases such as macular degeneration, but studies also indicate a nutritional benefit in reducing dry eyes; another cause of this eye problem.

Our Eyes Need Nutritional Sources Rich in Vitamin E and Zinc for Healthy Eyesight: Consume foods rich in Vitamin E such as Wheat Germ, walnuts and Pistachios. Eat foods rich in Zinc such as legumes which include kidney beans, garbanzo beans, green peas, and lentils to name a few.

Limit or significantly reduce your consumption of sugary foods and foods that are high in sodium as these foods aggravate the symptoms associated with this vision condition.

When it comes to nutrition eating the right foods in order to correct vision problems also applies to reducing the problem of double vision. By incorporating a variety of healthy vision health foods in your diet such as dark green leafy vegetables, fruits, omega 3 fatty acid rich foods and legumes, you are doing something beneficial in improving the symptoms associated with double vision.

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Mango Fruit – The Pros and Cons

One medium mango, about 10oz or so, is packed with vitamins, minerals and anti-oxidants. Mango like most fruits are low in protein, about 1 gram for a medium size, but high in natural fiber. They do of-course contain no cholesterol, no saturated fat and about 0.6 grams of essential fatty acids. As for beta-carotene, mango are bursting with it, plus impressive amounts of potassium and magnesium. It’s the perfect fruit to replenish energy levels after heavy physical exercise like jogging or working out in the gym. Then there is vitamin C, vitamin B1, B2, B3, B6, plus calcium, iron and even traces of zinc.

The mango is indigenous to India, and has been cultivated there for over 4000 years. In

Ayurveda (Traditional Indian Medicine) the ripe mango is seen as balancing and energizing. The dried mango flowers contain about 15% tannin acid used as astringents in cases of diarrhea, chronic dysentery, and chronic urethritis. Mango kernel (seed) decoction (boiled in water) is used as a vermifuge (anti-parasite) and as an astringent for diarrhea, hemorrhages and bleeding hemorrhoids. The fruit cleanses the body, and helps the immune system fight infections.

Every part of mango tree, roots, stems, bark, the blossoms, unripe or ripe fruit, seeds, all have been used over the centuries for their curative and medicinal properties. The mango tree and its medicinal parts have shown to have some antibiotic activity. They also strengthen and invigorate all the nerve tissues of the brain, heart and other parts of the body.

Preparing a mango fruit- wash off the sap on the skin before handling it. Some fruit is so fibrous that it is difficult to slice and eat, in this case just squeeze the juice. Non-fibrous mango can be cut in half to the stone, the two halves twisted in opposite directions to separate the flesh from the central flat stone.

In Mexico – the mango is pierced at the stem end with a long central part of a special mango folk, then the fruit is held like a lollipop. Small mango are peeled and mounted on an ordinary fork and eaten in the same way.

The fat extracted from the kernel is white and solid like cocoa butter, and is being proposed as a substitute for cocoa butter in chocolate.

In India green hard mango are peeled, sliced, parboiled, then brown sugar, salt, various spices (cumin, ginger, turmeric, coriander, chili etc) are added sometimes with raisins or other fruits, and cooked to make chutney. Serve with meats, or bean etc this chutney will help improve digestion.

The bark of the tree is high in tannin acid about 16% to 20% and has been used for centuries in India for tanning hides.

In Thailand green-skinned mango are called “keo”, with sweet, nearly fiber-less flesh, they are soaked whole for 15 days in salted water before peeling, slicing and serving with sugar!

In Africa – the gum of the bark is resinous, redish-brown, and is used for mending crockery.

In Hawaii – Hawaiian technologists have developed methods for removing the peel from the fruit for the production of mango nectar, this is an important export industry to Hawaii.

The Canada Department of Agriculture has developed methods of preserving ripe or green mango slices by osmotic dehydration.

In the Caribbean, the leaf decoction (leaves boiled in water) is taken as a remedy for diarrhea, fever, chest complaints, diabetes, hypertension and other ills (see under caution).

CAUTION – The sap from of the tree trunk, branches and the skin of the fruit, is a potent skin irritant, and capable of blistering the skin. As with poison ivy, there can often be a delayed reaction. Hypersensitive persons may react with considerable swelling of the eyelids, the face, and other parts of the body. The leave of the mango tree has been used medicinally for centuries. Documented medicinal properties and actions of the mango leaf are – anti-asthmatic, antiseptic, antiviral, cardiotonic, expectorant (helps clear the lungs), hypotensive, and laxative. However, it is not recommend, as they are toxic and cattle grazing on mango leaves die. Diabetes – the tender young bright green leaves of the mango tree are considered useful in diabetes, but only under supervision. Continuous intake of the leaves may be fatal. When mango trees are in bloom, it is not uncommon for people to suffer itching around the eyes, to experience facial swelling and respiratory problems. The irritant is probably due to the vapor of essential oils from the flowers. Wood from the mango tree should never be used in a fireplace as the smoke is highly irritating.

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Nutrition, Overall Health and Oral Health

We all know that a proper diet full of fruit and veggies and a low amount of simple carbohydrates and sugars are good for our overall health. Our bodies need food to refuel and get the necessary vitamins and minerals to make them functioning properly and to be strong and resilient in order to fight off disease and heal quicker from injury.

Did you know that proper nutrition also impacts the health of your mouth? You likely have heard your dentist mention the limiting of sugar intake such as in the form of candy, pastries, cakes, cookies, fruit juice, soda and energy drinks. You also try and limit how much acidic foods you eat as well as the amount of coffee and tea because you don’t want your pearly whites to turn yellow.

But why is nutrition important to your oral health and why does a healthy mouth matter?

A nutritious, balanced diet helps your mouth become strong and more resilient to tooth decay and gum disease. Like your body, your mouth, particularly your teeth and gums, need certain vitamins and minerals to work and function properly and to fight the inevitable accumulation of cavity and gum disease causing plaque and tartar.

Fresh foods such as fruits and vegetables and water are also beneficial to your oral health by making you use your teeth and gums to chew and to initiate saliva production. Saliva is your body’s natural mouth cleanser and it is important in keeping the surface of your teeth, gums and tongue moist, which slows the accumulation of plaque build-up. Saliva also washes away larger germs and food particles from the mouth so they don’t have time to get lodged on or between teeth.

A healthy mouth is something we all want. A healthy mouth ensures good looking teeth and gums which lead to a beautiful smile. It also ensures that one will retain more of his or her natural teeth longer which can also cut time and costs at the dental office.

One’s oral health, however, goes beyond a great-looking, pain-free smile; it also plays a big role in the health of one’s body.

There has been more and more research from the Mayo Clinic and others proving that there’s a connection between one’s oral health and one’s overall health. For instance, patients with poor dental hygiene and eating habits not only have a higher risk of cavities, gum disease and tooth loss, but they are also more at risk for heart infections, heart disease and pregnancy/birth complications.

On the flip-side, certain health conditions such as osteoporosis, diabetes, cancer, HIV/AIDS and Alzheimer’s Disease can worsen one’s oral health.

Good, proper nutrition is key in protecting and maintaining great oral and overall health. While proper nutrition may be hard to fit into one’s schedule and it may take effort and discipline, it is more than worth it for not only producing a beautiful smile, but also helping your body stay strong and healthy.

Your oral health is important. Besides proper dental hygiene habits, a daily, nutritious diet will give your mouth and therefore overall health a much needed boost to ensure both are working and strong for many years to come.

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Six Pack Abs Diet For Women – Fast And Easy Plan To Get That Tight Tummy!

Searching for the right six pack abs diet is a tough task…you’re quickly overwhelmed by advertisements for dangerous diet pills, expensive machines, and potentially harmful eating plans. It’s enough to drive anyone crazy, especially when everyone wants to a tight tummy to show off at the pool or to put the “skinny” in our favorite skinny jeans!

Asian women have been toning their mid-sections and getting ultra-lean waistlines easily for generations, and today I’m going to go over one of their best six-pack-abs diet tips that you can add to your daily life for quick results.

Six Pack Abs Diet – The Skinny Asian Method

When new students join my local weight-loss classes usually their first question is something like “So how do Asian women get so skinny”??

There are literally hundreds of ways they make their bodies happen without killing themselves in the gym or going hungry for days by skipping meals. And while you’re not going to learn what you need from a single article or webpage you CAN pick up a few things that will get you on the road to success. Stick with this six pack abs diet and you’ll make immediate progress.

The RIGHT Food Plan = 1200 Calories A Day (3 Main Meals + 2 Snacks)

It’s not enough to just target calories, you’ll quickly drive yourself crazy trying to keep track of it all, and Asian women never count calories themselves. Instead they set a “food limit” that is around that estimated level and then stick to the pattern.

Here’s how they turn an eating routine into a six pack abs diet instantly: Focus on having 3 main meals per day (breakfast/lunch/dinner) with 2 smaller snack times in-between (mid-morning/mid-afternoon).

At each of the main meals lean protein should be your focus through the primary meal ingredient (eggs, fish, chicken, tofu, soy, etc). Each of the snacks should be a simple items, like a handful of nuts or a single apple or orange.

Your portion size at the main meals needs to be able to fit on an 8-inch plate, and should be a mix of 2/3rds protein and 1/3rd fiber-rich vegetable. As an example, a good dinner that fits the formula would be 6 ounces of grilled chicken (skinless) with 3 ounces of steamed broccoli. Another example, 6 ounces of grilled fish with 3 ounces of tomatoes and spinach.

You do that simple six pack abs diet routine, 3 x main meals made up of protein and 2 x small snacks, and you’ll never be hungry. Better yet, the fat around your waist will disappear quickly. Students in my weight-loss programs rarely go more than a week without seeing the first inches fall off in their trouble spots.

Why It Works

Protein has a unique synergistic effect when combined with fibrous carbohydrates that occur naturally in the environment, researchers have found a direct link between that specific combo of food at meals and dedicated weight loss…just as Asian women seem to have figured out naturally over time.

It doesn’t work with refined processed carbohydrates, so no bread or pasta or sweet carbs are going to work…you can forget about that ha ha. Instead stick to the fundamental six pack abs diet eating formula I’ve described for you here and you’ll get where you want to go in terms of your body and look.

What If You Still Can’t Get That Tight Tummy?

If you just can’t seem to make any progress towards getting lean around your waist you’ll want to learn a more powerful secret free method that Asian women do to force fat off of their belly and thighs in less than a month…without starving or doing crazy workouts.

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6 Week Body Makeover – What’s Your Body Type?

The first step of the Michael Thurman 6 Week Body Makeover is to determine what body type you are and the types of foods that will cause your body to lose weight. The body makeover is not a diet; you do not have to eat special meals, buy and mix special drinks or ingest diet pills. The whole point of this diet is not to starve yourself and to choose foods that work with your body to speed up your metabolism and eventually burn calories. The premise of the diet is that once you understand what types of foods increase your metabolism, the more food you’ll be able to eat.

Step one entails determining what type of body structure you have. You can determine your body structure by using the body blueprint which comes with the makeover diet kit. There are four different types of bodies in the Michael Thurman diet and you will be categorized as having an A, B, C or D body once you fill out the blue print.

Body Type A is known to have the slowest metabolism of any of the bodies within the Michael Thurmond diet. Often the person with this type of body has struggled with keeping their weight down their entire life. However, the positive side of being a Body Type A is that these types of people will have the most significant weight loss and faster results because the food choices in the six week body makeover will speed up your metabolism. Type A bodies are more sensitive to certain types of carbohydrates such as fruits and starchy vegetables. These types of people should avoid “sweet” and “complex” carbohydrates such as sweet fruits, candy, fruit juices, process grains in breads and pastas. Because of the Type A metabolism, proteins should be limited to the leanest types of meats such as halibut, tuna, flounder, cod and egg whites. Also, chicken and turkey respond well with this type of body. A sample meal for a Type A would be tequila-lime grilled halibut, roasted new potatoes and spring vegetable medley.

A Type B body tends to build and maintain lean muscle with relative ease. This is good a factor as lean muscle is the key to boosting your metabolism and losing weight. However, a Body Type B metabolism is still too slow to burn all the calories that are consumed in any given day. These types of people need to stay away from very complex carbohydrates such as potatoes, yams, rice and unrefined pastas. When it comes to protein consumption, the best type of meat is chicken breast, turkey breast, shrimp, crab and other seafood. A Type B should stay away from red meats as the purpose of this diet is to become lean, not gain mass.

Type C is similar to a B. However, the difference between a B and a C is that these types of people do not have to be as careful with complex carbohydrates. A typical meal for a C body type is chicken and shrimp stir fry with garden vegetables.

Lastly, Type D bodies tend to have sluggish metabolisms and a lack of adequate lean muscle tissue. The key to weight loss for a Body Type D is to consume and large amount of high-quality proteins such as lean red meats. This is the opposite of the other body types as the other types of bodies tend to stay away from red meats. Just like B’s and A’s, these type of bodies should stay away from simple carbohydrates that are found in fruits, pure sugars and processed grains.

You do not have to starve yourself in order to lose weight. The key factor is to know what type of body you have and to determine what types of food work well with your body, not against it. So the question is, are you an A, B, C or D?

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The Diet Plan of Female Wrestlers

Hello young ladies, hope all are doing great. Today I would like to discuss with you the diet plan of female wrestlers in India. As we all know how the amazing ‘Phogat sisters’ made India proud with their atypical interest in ‘wrestling’ a predominantly male sport. The famous saying, “Behind every independent and successful woman is a father who blindly trusts their children and not the society” rightly describes the dedication and undying faith of an enthusiastic father for his children.

Now let’s discuss the detailed diet plan with health benefits:

Diet Plan In detail

First thing in the morning is a glass of water on an empty stomach followed by some stretching and warm up exercises. Drinking water in the morning helps cleanse your bowel, detoxify your body and helps boost immunity. It increases appetite and raises the BMR (Basal Metabolic Rate) by 24% thereby aiding in weight loss and muscle tone.

Breakfast:

Sprout salad: The sprout salad can be easily prepared by a variety of sprouts available such as gram sprouts, moong bean, kidney beans, split peas etc. Sprouts are naturally nutritious wonder food, a rich source of Vitamin A, Vitamin K, Biotin, Iron and Zinc.

Including sprouts in your diet has varied health benefits like rejuvenating your skin, enhances collagen production, helps in detoxification process and prevents premature aging. So, go ahead and enjoy the mix and match of various sprout recipes to reap its benefits.

Fresh Fruits, Vegetables: Consuming fruits and vegetable rich diet provides your body with all the necessary nutrients vital for maintaining a healthy lifestyle. Fresh vegetables are naturally low in calories and rich in dietary fibre, Vitamin A and C, Folic acid and Potassium.

Intake of food rich in Potassium like Soybeans, spinach, Lentils and Kidney beans etc helps maintain normal blood pressure. Dietary Fibre from Most vegetables reduces blood cholesterol levels and helps in forming the roughage which aids digestion. Folic acid rich food like broccoli, avocado, lentils etc stimulates the formation of red blood cells. Vitamin C rich citrus fruits have wound healing properties.

Milk, Soybeans: Cow’s milk is considered the best diet for stronger bones and teeth as it offers a rich source of calcium and Vitamin D. It also has supplements like Potassium which helps in vaso-dilation thereby lowering your blood pressure. The most important dietary change a healthy person should opt for is reducing the intake of sodium and optimizing the intake of potassium. The optimal quantity of 4069 mg of Potassium per day reduces the risk of heart diseases by 50% approximately. Cow’s milk is also designed for muscle-building.

Whole Soy foods are an excellent source of fibre, Calcium, Vitamin B Complex and omega 3- fatty acids. It is the only complete non-animal protein as it is a plant source of eight of essential amino acids. These foods provide us with high quality protein and are very low in saturated fat making it a healthy and complete meal in itself. Whole soybeans are the best as they contain isoflavonoids, and a diet rich in isoflavone phytochemicals forms a base for a balanced diet.

Dry Fruits: Raisins are high energy food supplements for wrestlers. They are well-known for gaining weight in a healthy way. They are ideal food for maintaining an athletic body as they provide the wrestlers with powerful boosts of energy. The high content of Iron and copper in raisins helps in the formation of red blood cells.

Almonds are rich in unsaturated fatty acids and contain filling fiber which keeps you full for a longer time. They are best consumed as snacks in between meals to keep your hunger pangs at bay. These beloved nuts contain a unique and protective phyto-sterol antioxidants and a plant protein as well. When consumed along with raisins they complement each other.

Cheat days: Sometimes the wrestlers like to have breakfast of their choice like aaloo paratha with curd or other healthy variations. These cheat days are allowed to satisfy their cravings and follow the diet plan with utmost discipline.

So, this was all about the breakfast and snacks. Now let’s discuss the meals in detail.

Main Course Regular meals: Wrestlers are prompted to eat regular meals which constitute of ‘daal’ the nutritious and appetizing lentil preparation. These come under leguminous food, very rich in protein. It is advisable to include a mix of all dals in your diet without which a typical Indian meal is incomplete. White rice has some rich mineral content and can be consumed in moderate portion along with daal.

Various green leafy vegetables like spinach, broccoli, turnip etc are cooked by simple methods to retain their nutritional value, color and flavor of food. Some vegetables are preferred to be eaten in their raw form and mixed together to form various salad preparations.

Chicken is included in diet plan of wrestlers for its high protein content. Protein is made up of amino acids which are the building blocks of our muscles. 1 gram per kg of body weight is the recommended amount of daily protein. The best part of eating chicken regularly is its provides the wrestlers with high protein content for making their body more muscular and firm also keeping their body weight in control.

Indian whole wheat bread or Roti is consumed in dinner along with veggies, dal, chicken and salads for keeping fuller for longer time and still feeling active and light at the same time.

Mid Time Evening Snacks: A glass full of milk and seasonal fruits are good enough to keep your hunger pangs at bay. Almonds and raisins should be taken to give energy shots whenever required.

Pre Workout Diet: Milk and Seasonal fruits provide the wrestlers with the energy required for the rigorous workout sessions.

Post Workout Diet: A post work out meal of soy protein, fruits and lots of water is what required for replenishing the muscle glycogen depleted during workout. Fruits and water hydrates the dehydrated body tissues.

Last but not the least, a glass full of milk before bed time relaxes your tired muscles and makes you fall asleep like a baby. Milk contains Tryptophan (an amino acid which helps induce sleep) and melatonin (a hormone that regulates sleep cycle).

A wrestler’s diet is a versatile and balanced one devoid of high calorie and junk foods. Fresh and seasonal food is of much relevance. Wrestlers are advised to avoid food which is excessively sour and spiced like pickles, chutneys and chat as they are thought to cause lethargy and sensual arousal.

Hats off to the Dangal sisters for their taboo smashing move to become successful wrestlers and the unquenching thirst for achieving their goal. More power to you women, go ahead and catch your dreams.

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