Monthly Archives: May 2018

Why should you buy organic food?

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What does organic mean?

Naturally grown and processed agricultural products are called organic foods. Organic crops, in general, are grown without the use of chemicals, synthetic pesticides, petroleum-based fertilizers, transgenic genes or sewage sludge-based fertilizers. Even for dairy products, meat or eggs, livestock will have access to organic foods. Antibiotics, byproducts and growth hormones are not encouraged.

Why choose organic?

A labyrinth of labeled organic food claims to be beneficial, but is this really the case? Does the popularity of organic foods outweigh the benefits? If you’ve ever wondered what’s good for your physical and mental health, you’re on the right track. Organic foods often contain more nutrients in the form of antioxidants and prevent or reduce allergies than conventional products. It is free of harmful chemicals, contains more flavor and durable food while being an excellent choice for personal and planetary well-being.

Why is it important?

Organic foods contain fewer chemicals and pesticides, but eating organic foods is one way to avoid chemically poisoned foods in today’s marketplace. More than 600 active chemicals are registered with high exposure to pesticides that can contribute to serious diseases, impairments, dysfunctions and neurological problems. Organic meat and dairy products contain synthetic hormones that have been associated with an increased risk of cancer. Moreover, due to the lack of pesticides, fertilization techniques are less likely to cause toxic heavy metals that generally accumulate in the kidneys and liver.

Benefits of organic foods

Organic products such as meat and milk contain 50% omega-3 fatty acids, a type of healthy unsaturated fat that does not increase total calories.
Sustainable practices for growing crops produce foods that contain more nutrients, including minerals, vitamins, trace elements and enzymes.
Organic foods grown in well-balanced soil are automatically tastier than conventional crops.
No synthetic hormones or antibiotics are administered to livestock, making organic foods intrinsically safer to consume.
Organic products have a higher antioxidant content and pose no risk of harmful pesticides or other potentially harmful chemicals.
They contain essential nutrients as soon as they are harvested and must be consumed relatively quickly
A lower risk of contamination of water or soil has a positive effect on human well-being and the environment.
Organic foods can not be altered from the point of view of their DNA to be free of pesticides or produce insecticides. It is free from genetically modified organisms (GMOs) or, in other words, genetically modified
Organic farming plays a positive role in the environment as it reduces pollution and soil erosion, increases soil fertility, conserves water and consumes less energy
It is difficult to neglect the problems posed by toxic exposures to conventionally grown foods. The occurrence of factors such as congenital malformations, obesity, learning disabilities and water pollution stimulates valuable change in the delivery of organic tags to the marketplace. The growth of this dynamic sector can contribute to the protection of the environment and the stabilization of living conditions in the health sector.

Healthy Eating – The Best Food Choices for Healthy Skin

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When we think about proper nutrition, we often think about foods that will help us reach our target body weight or help us improve our heart health, fight cancer, or reduce our risk of stroke. While all of these factors are essential, we must not forget the importance of healthy skin. What you eat will influence the health of your skin.

Which foods will help you have a soft, smooth and silky skin? Here is your line-up …

1. lawyers. Of all foods to eat, lawyers may be at the top of the list. This food is rich in healthy fats, which help keep your skin hydrated and supple, while providing a powerful dose of vitamin E. Vitamin E is a special antioxidant that helps to further moisturize your skin and can help reduce the appearance fine lines and wrinkles.

Serve a lawyer with your meals whenever possible. Use moderately if you are watching your weight.

2. Walnuts Walnuts are another good source of healthy fats that promote younger-looking skin. Nuts are rich in omega-3 fatty acids, which are essential for keeping your complexion clear.

They also help to ensure good moisture in the skin, preventing drought.

3. Sweet potatoes. If you have not caught the sweet potato train yet, now is the time. Sweet potatoes are rich in vitamin A, which can help improve your eyesight and promote healthier-looking skin.

Sweet potatoes are also an excellent source of dietary fiber and complex carbohydrates. They are therefore ideal for those who are also trying to control their blood sugar levels.

4. Peppers. Finally, do not forget to add some peppers to your diet. Whether you choose red, orange or yellow, these brightly colored vegetables are loaded with Vitamin C, which is essential for keeping your skin in top shape.

Vitamin C acts as an antioxidant in your body, which greatly helps to reduce lines and wrinkles. Oxidation can age an individual and absorbing enough antioxidants helps prevent this.

Keep these foods in mind and make sure you do not miss them in your diet. The more beautiful and beautiful your skin is, the more confident you will be, so it’s best not to forget them.

And, needless to say, one of the most important things you need to do to maintain healthier-looking skin is to stay hydrated, so combine these foods with at least eight to ten glasses of water each day.

Type 2 diabetes is not a condition you just have to live with. By making easy changes to your daily routine, it’s possible to protect your heart, kidneys, eyes and limbs from the damage often caused by diabetes and eliminate some of the complications you may already have.

Introduction to healthy eating

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Take a minute to imagine your perfect body in perfect health. How would you look in the mirror? How would you feel when you get out of bed in the morning? If you want this vision to become a reality, you will need to start eating healthier foods. One of the most important steps to prioritizing health and fitness in your daily routine is to be aware of what you put in your body.

Benefits of eating healthy

You may have heard that weight loss comes from 80% diet and 20% fitness. This is because it is much easier to reduce calories by eating well than by exercising and burning extra calories from unhealthy foods. Even if you scrupulously follow a training plan, if you do not eat well, you may not see much progress.

There are so many benefits to eating healthy, including preventing illness, feeling good, having a great appearance, increasing strength and having lots of energy all day long.

The 3 building blocks: proteins, carbohydrates and fats

Protein:

Your body uses proteins to build tissues such as muscles and it can also use proteins as a source of energy. Proteins help muscle growth and recovery, which is essential to recover from your intense workouts.

It is quite difficult for your body to turn protein into fat, so if you want to lose fat, increase the amount of protein you consume as part of your diet. If you want to lose weight and gain strength, go for a high-protein diet and simultaneously minimize your carbohydrate intake.

10 best sources of protein

Protein powder – 80-90 g protein / 100g
Lean beef – 36 g protein / 100g
Pork loin – 32 g protein / 100 g
Chicken – 31g protein / 100g
Tuna – 26 g protein / 100g
Lentils – 26 g protein / 100 g
Almonds – 21 g protein / 100 g
Black beans – 21 g protein / 100 g
Eggs – 13 g protein / 100 g
Cottage cheese 11 g protein / 100g

Recommendation

Daily, target 0.8-1 grams of protein per pound of body weight. Protein contains 4 calories per gram. Note that although protein powder is an excellent source of protein, you should not rely on it alone. You want to make sure that you consume a lot of protein from whole foods, which contain a host of vitamins, nutrients and minerals essential to good health.

Carbohydrates:

There are three main types of carbohydrates: sugars, starches and fiber. Sugar and starches break down to produce energy and the fibers can feed the bacteria in the digestive system.

Some carbohydrates are better for you than others. Simple or refined carbohydrates have been treated to remove the fiber. Examples include white sugar, white bread and fruit juice. Your body quickly processes these refined carbohydrates, which increases your blood sugar and increases your insulin levels. This insulin spike may be helpful for muscle growth and recovery after a workout, but for the rest of the day, you need to eat more complex carbohydrates.

Healthy Eating – The best and worst vegetables to include in your diet

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We all know that eating a wide assortment of vegetables is a wise choice if you’re hoping …

elevate the state of your health,
promote weight loss and
manage your blood sugar.
But, are some vegetables healthier than others? The fact is that they are. Special vegetables will provide more health benefits than others, and it is important to keep this in mind.
Although it is better to consume vegetables than to consume no vegetables, the more healthy vegetables you include every day, the better.

So, what should you focus on? Let’s look at the list …

Better…

At the top of the list of healthy vegetables to include in your diet are kale and spinach. These leafy vegetables get top marks for their low calorie and very good nutritional profile. They are loaded with vitamins and minerals and also contain a lot of antioxidants, which will help reduce inflammation and prevent disease.
Then you have broccoli. This green vegetable rich in dietary fiber is great for lowering cholesterol and helping you feel full. In turn, this will help reduce the number of calories you consume.
From there, do not neglect the cabbage: it is a cancer fighter on both sides. In addition, cabbage will also help you reduce inflammation and feel and function optimally.
Finally, think about adding Bok Choy to your day. Bok Choy is another vegetable that has passed but is an excellent choice because it contains fewer calories and also provides a good amount of calcium.
Worse, and I say the worst lightly. Remember, there is no “bad” vegetable. Just those who do not have such an important nutritional report …
At the top of the list, iceberg lettuce. Although iceberg lettuce will help you hydrate, it does not offer many nutrients to help you feel better.
Secondly, there is corn and peas. Again, they are healthy but richer in starch and calories than other vegetables. You can eat them, but they can cause weight gain if you eat too much.
Potatoes are another vegetable to consume in large quantities. Potatoes are more starchy tubers and contain more glucose than sugar. Choose sweet potatoes or yams for a healthier option.
You will find some of the best and worst vegetables you can include in a healthy diet. Do you make the smartest decisions possible?
Although managing your disease can be very difficult, type 2 diabetes is not a condition you just have to face. You can make simple changes to your daily routine and reduce your weight and blood sugar. Hold on, the more you do it, the easier it gets.

Does nutrition represent 70% of your fitness success?

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Sayings and general quotes are ubiquitous in the fitness community. Some do a great job giving advice to the public, while some, IMHO, lead to more confusion. I answer one of these claims in this article, that nutrition is the key to physical success for all.

The real answer is the one that will go further.

It depends…

Without a doubt, for some people, eat a diet that includes lots of fresh vegetables, fruits, lean meats and poultry and healthy fats derived from oils, legumes and nuts. But for others, consuming a diet that is less “healthy” according to nutritional standards, but practicing 5 to 7 days a week, produces exactly the desired results.

The fact is that all of us must eat as healthy a diet as possible for our health in general, to avoid disease and for optimal performance. The degree to which diet or exercise becomes the primary goal of a person’s plan is really a matter of experimentation to find the right balance between the two in the long run.

The key is long term.

Listen, it is difficult to eat meticulously 100% of the time for most people. Long-term health is not about exercise or nutrition, but rather about consistent choices that promote well-being and optimal performance. Work will sometimes hinder. The school will be embarrassing. Children can be embarrassing. There are many, many factors that will come up that can make you lose your balance on occasion. The goal, however, is to try to make sure that 90% of your meals contain the foods we talked about and to relieve you when you have to eat a meal that is not so nutritious.

If you focus on this and not on the fact that exercise or nutrition should consume your energy and concentration, you will generally achieve whatever goal you may have and adopt a healthier lifestyle. Colors matter! So, try to take all the colors of the rainbow perhaps not every day, but certainly every week. The colors of fruits and vegetables come from specific phytochemicals and phytonutrients that not only give color to food, but also provide us with nutrients and intermediates that act as a catalyst for many bodily functions.

Whether you are a vegan or not, most people must make their choice. There may be food allergies and intolerances to meats and some vegetables, seeds and nuts. However, you must ensure that you get enough protein during the day to meet your unique body needs mainly fresh whole foods, and secondarily protein supplements if you can not get them from whole fresh sources.

Also take healthy small amounts of healthy fats and drink plenty of water and unsweetened drinks and you’ll be fine.

If you are doing all this and weight loss is still a problem, you may need to look at the appropriate amount of food eaten and possibly hormonal dysfunction.

Experiment and find the right balance for you.

Relieve the stress of family vacations

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Will you visit your family for the holidays? Do you have any concerns that you fall back into old familiar eating habits that work against you and sabotage your health?

Most people say that their stress increases during the holidays and that weight gain is one of the stress. Food and alcohol that are everywhere during the holidays can all too easily be part of the coping strategies used to cope with other stresses: long queues, crowds, expenses, family conflicts, etc.

What did eating habits look like in your early years as a family? Family patterns can affect your eating behaviors during family visits during the holiday season and aggravate your stress.

In many families, eating is part of the family dynamic, but in some families that’s the biggest part. Overeating is accepted, expected and encouraged – and overweight is simply ignored.

In other families, food involves power games and control problems:
– who can get who to eat what (and how much)
– who can get who gain weight during the visit
– that pushes others to eat a dessert to feel better by eating it.

Sometimes a family member is the “food pusher”; sometimes there is group pressure.

All this is crazy enough, but it can affect us. And some people seem to have little defense against these behaviors. Here are some strategies to help you.

Strategies at a meal

If you only visit one meal, eat healthy foods before you leave. It will be easier to refuse unhealthy items if you do not starve or even if you are not very hungry.

Better yet, eat some protein before you leave. This will stabilize the chemistry of your brain to avoid temptations and keep control with ease.

Train before you leave. It’s a reminder of who you are now and another way to stay on track. Why cancel the benefits of your workout by eating unhealthy foods?

Bring a healthy dish with you – even if you are not asked. Heck, especially if you are not asked. Take foods that you would be happy to develop for your meal and bring a lot for everyone.

Organize a group walk after the meal, even if there is initial resistance. Walking will help you and make it a family event will make it social. Do not involve each member of the family. When you return, it will be easier to make good food decisions.

Strategies for extended stay

If you visit for a few days, take healthy foods with you and eat them as a snack or as part of your meals during the visit.

Take a few reminders of your current life. Stay connected in many ways to your present life to remind yourself that you are no longer the child who grew up in this toxic food environment.

If you are asked to help prepare meals, take advantage of the perfect opportunity to create something healthy and delicious for everyone.

Find ways to train during your stay. Even a 10 minute workout can help if you are doing intense intervals.

Also follow the other suggestions above.

Does this mean that you can not go on vacation? Obviously no, but check. If you indulge, make sure you have decided when, how to eat and how much. Have a plan – and follow it – to get back on track, preferably right after your indulgence.