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How Proper Dieting Can Prevent Chronic Disease  

By | Diet Tips\, Eating Healthy, Health and Fitness, Health Tips, Weight Loss | No Comments

This morning, Dr. Oz paid a visit to the Today Show to discuss a recent critical study published in the Journal of the American Medical Association by investigators at the Tufts Friedman School of nutrition. Researchers analyzed the information concerning what Americans consume and what kills them and found a strong correlation between certain foods and the risk of disease. Researchers discovered that 10 dietary factors could be attributed to 45% of the approximately 700,000 deaths from diabetes, stroke, and heart disease. 

The research shows that by just changing our eating habits we can significantly reduce deaths related to such diseases while also reducing the price of health care at the same time. The savings can be a lot since it is estimated that people spend around $80 billion on these conditions annually. 

Deaths from heart disease, diabetes, and stroke aren’t strictly due to consuming too much junk food. A lack of enough healthy and nutritious foods in our diets has also contributed to disease-related deaths. Below is a list of nutrient-rich foods you should add to your meals: 

Healthy Fats

Healthy fats are the omega-3 fats present in salmon as well as small fatty fish such as sardines. Research has shown that due to their anti-inflammatory properties people with high levels of these fats in their bodies have a reduced risk of heart disease and better brain health. The ideal daily serving is 250mg. By eating one salmon serving you can receive seven days-worth of healthy fats. 

Seeds and Nuts 

Nuts have fatty acids which are mostly unsaturated and healthy for your body. They also contain complex carbohydrates such as fiber, as well as proteins and other important nutrients. A recent study suggests that nuts may be essential for weight loss because that can help you feel full for longer. Researchers have discovered an inverse link between eating nuts and gaining weight over time. The Journal of the American Medical Association paper proposes that the optimum number of nuts in your diet is approximately five 1 oz servings each week. 

Plant Oils

Oils sourced from corn oils and soybeans contain polyunsaturated fats. You should replace simple sugars and animal fats with these fats. Dr. Oz is a major proponent of olive oil, which has mostly mono-saturated fats as well as other phytochemicals such as flavanols, though this was not evaluated in this particular study. The senior author of the Journal of the American Medical Association paper, Dr. Dariush Mozaffarian, who also happens to be the Tufts Friedman School of nutrition Dean, said that while we normally call these vegetable oils there are actually almost no literal vegetable oils. Almost every healthful oil is derived from nuts, fruits, or seeds: extracts from bioactive-rich foods which give rise to life.  

Fruits and Vegetables

Fruits & vegetables have a lot of fiber (unless they are juiced), phytonutrients, and prebiotics. The people who have lived to be oldest all ate plant-based meals, meaning that most of their diet was centered around fruits and veggies. According to this study, you need to be consuming approximately 14 oz of vegetables daily. This is approximately four servings of vegetables, which is equal to 2 cups of veggies prepared cooked or 4 cups of veggies prepared raw. You should also eat about three servings of fruit each day, which is equivalent to 3 cups of fresh fruit and 1 ½ cups of dried fruit.  

Healthy Meal

Whole Grains

Whole grains include foods like whole wheat bread, wheat pasta, and faro. They contain more nutrients than refined white grains and flours which are broken down at a much slower rate by the body so you don’t get a massive rush of blood sugar. The study states the ideal amount of whole grains is approximately 4.5 oz daily. For reference, one piece of whole wheat bread is about 1 oz, and one pasta serving is 2 oz. Be sure to read about the ingredients on the label of whole grain meals carefully since packaging can at times be misleading, and make sure you look for 100% whole grains while at the grocery store for a great source of nutrition. 

There are many amazing healthy foods we should be eating more of, though there are also some we need to cut back on if we want to decrease the number of deaths associated with diabetes, heart disease, and stroke. The following are foods you should be trying to cut out of your diet: 

Reduce Your Salt Intake  

Sodium is linked to elevated blood pressure and heart conditions. Fast food and junk food contain lots of salt making them the most likely culprit for how so many people consume too much sodium. Avoiding these foods can be helpful. If you’re used to consuming foods with lots of salt, it won’t be easy to quit, but there are many online resources available to help you manage your sodium intake. According to the research, the optimal amount of sodium is 2000mg every day, which is approximately one teaspoon of salt.  

Reduce Sugary Drinks 

These drinks include sports drinks, juices, and sodas. In this study, it is said that the optimum sugar intake is zero. These are empty sugar calories. The ideal drink to nourish your body is water. You can try drinking sparkling water if you think plain water is too boring. Tea and coffee can also serve as good sugar-free alternatives, just keep an eye on the ingredients to be sure they don’t have any added sugar and be wary of caffeine.  

Forgo Processed Meats & Unprocessed Red Meats  

Unprocessed red meats are not of extreme concern, in fact, according to this study, the least number of deaths were linked to unprocessed red meats, though moderation is always key so don’t consume too much. The ideal amount is said to be one 3 oz serving each week. Processed meats, on the other hand, have lots of salt, nitrates and other components that can put your health at risk. According to the World Health Organization, they increase the chances of having these conditions. Moreover, they elevate the risk of dying from a heart condition, diabetes, or stroke. The study says the optimum amount of processed meat is zero.  

Try leading a healthier life by following this guide. It will reduce the chances of you suffering from a chronic illness that can prove to be both painful and expensive. You can also save money because these diseases are very expensive to treat. Improve your quality of life by making healthy and nutritious dietary choices.

Maintain Your Summer Body

Best Tips to Maintain Your Summer Body Over the Holidays 

By | Diet Tips\, Eating Healthy, Health and Fitness, Health Tips | No Comments

There’s nothing quite like Fall. With the bright sun shining down on Fall foliage, this is the best weather for all sorts of fun, parties, holidays, and drinking. Nonetheless, while these activities afford every reason to get loose, it makes it quite challenging to maintain the fit Summer body you spent all year working so hard for. It is essential to ensure that all the festivities are not detrimental to your health.  

Although it is not an easy feat, you can take good care of yourself and still have fun during the Holiday Season. By adopting a few habits to keep your body healthy, fit, and happy, it is possible to have a fit body even during the Holiday season. How? 

Check out these seven tips:  

Proper Dieting  

Eating right is an integral part of building and maintaining a fit body.  Your Fall diet should comprise plenty of vegetables and fruits. In fact, looking at Harvard’s Public Health School, your everyday meals should contain about nine daily servings of vegetables and fruits or 2 ½ cups of vegetable and 2 cups of fruit. Using this as a guideline, you should be aware that this is a minimum estimation, and that you can take in as many vegetables and fruits as you please.  healthy eating

Additionally, you need to pursue eating the proper amounts of good carbohydrates, fats, and protein. Usually, brown rice, quinoa, rye, barley, and whole wheat are among the right (healthy) carbohydrates. Conversely, bad carbohydrates can be found in processed foods such as French fries as well as refined (white) bread. The necessary amount of consumption depends on various factors including weight, height, level of activity, and age among others.  

Generally, the best idea is to refrain from fast foods as they contain added sugar and trans fats. For burger lovers, you can pick up turkey dogs and turkey burgers as alternatives to typical hotdogs and hamburgers.  

What’s more, you can also try grilling shrimp and salmon as opposed to bratwursts.  Grilled peppers, salad or onion, and zucchini are also grilled vegetable alternatives to potato chips and French fries. Finally, for your dessert, you can always go for fruit salads which make excellent alternatives to cake and ice cream.  

Proper dieting is more often than not misunderstood. This is why it calls for awareness and discipline. Contrary to popular opinions, proper dieting does not restrict you from consuming potato chips, or hamburgers or cookies. It means that you consume healthy foods on a regular basis while understanding you can treat yourself every once in a while.  

By strictly following a proper diet, it will only be a matter of time before you notice how much better it feels to eat clean and healthy. In fact, don’t be surprised to see yourself shunning processed foods such as hot dogs.  

Keep it Light 

Don’t make yourself upset over the holidays by starving yourself. Eat until you are full! When you feel hungry, go ahead and eat. However, monitor how much you are eating, but don’t overdo it. Usually, after eating to a certain point, we start to feel full and satisfied. It is this point which we should strive to not go beyond.  

Try taking several small meals throughout the day. You can start out by eating a heavy breakfast and then consuming smaller quantities throughout the day. This way of eating is excellent, especially if your goal is to lose some pounds or get yourself more toned. However, even with the smaller portions in place, you should remember ONLY to eat the right and healthy foods. Proper dieting and keeping it light go simultaneously.  

Stay Hydrated  

Water is essential to our health, hence the need to drink an adequate amount. The significance of staying hydrated cannot be understated. The American Heart Association underpins the importance of staying hydrated to maintain good health. According to the association, staying hydrated allows the heart to efficiently pump blood through your blood vessels and down to the muscles. This, in turn, ensures your muscles work effectively. More importantly, enough water is essential for the proper functioning of your heart.  

The adequate amount of water varies depending on many different factors. One way you can determine if your body gets enough water is to assess your urine. Typically, if you are drinking enough water, your urine will assume a light color. Conversely, the darker it is, the lesser amount of water you are taking. Additionally, you can also look at how constantly you visit the washrooms to evaluate if you indeed take enough water. And while this is not to push you to drown yourself, the idea is to ensure your body remains appropriately hydrated.  

Staying out in the sun for some time can lead to dehydration. However, you can counter these effects by taking in a lot of water. What’s more, it is also a practice you should adopt if your itinerary includes drinking alcohol or other liquids which result in dehydration. Ultimately, you need to have an adequate water supply in your body during the Fall, notwithstanding what your activity is.  

Exercise, Exercise, Exercise 

Our bodies are not meant to remain sedentary. As such, stay active by exercising. Even in the Fall months, there are numerous ways that you can exercise effectively. Whether you choose to walk, to run, or hike, there are multiple forms of exercise that suit the Fall weather.  However, only do such if you have no health restrictions.  

Remarkably, Fall presents the ideal time to take your exercise routines seriously. Why? Exercising needs perfect weather conditions and it can usually get challenging to follow an exercise routine during frigid winters and scorching summers since they have otherwise unfavorable and cold weather conditions.   

Exercise is not only about strength training and cardio. In fact, you can play skate at your local park, swim in an indoor pool, or even take some long walks along a trail. Take full advantage of the crisp Fall weather and give your body the best treatment.  

Finally, set up a goal. What type of body are you looking to achieve? Is your objective to lose excess body fat or it to remain more active and fit?  Align your exercise routine to suit your personal needs.  

Work on Your Core  

Every stable and strong house is centered on a firm foundation. Similarly, your body remains stable and strong by courtesy of your core.  Whatever your ideal body goal, whether it is to get a six pack or get stronger; your activities should always take your core into consideration as it is the section that holds everything together. Your body is only as healthy as your core is strong as.  

In your usual exercise routine, incorporate a few exercises that work on your core and do them 3-4 times a week. And just like your regular routine, it does not need to be extreme.  Treat your core with as much importance as your overall body shape and health.  

There is much more to a strong core than just getting a toned body. Mayo Clinic outlines that with strong core muscles, you can engage in any physical activity. Generally, weak (core) muscles result in muscle injury, lower back pain, as well as poor posture.  

Building a strong core is essential since it helps your body remain healthy. And luckily, it is suitable for any age group.  

Reduce Your Alcohol Intake 

Nothing beats the delight of drinking with friends and family you may have not seen all year to celebrate the holidays. However, take alcohol in moderation. While it can be tough to take lesser amounts of alcohol, especially during the holidays, it is nonetheless for your good.  Work on limiting how much alcohol you consume as well as keeping track of what you drink.  

If you are looking to get or maintain a fit body, then limiting the amount of beer you take is a definite MUST. While beer is, of course, a refreshing drink, it still contains numerous empty calories that can be dangerous to your body. Also, go slow with liquors such as rum and whiskey because they usually include added sugar (and in large amounts). Alternatively, you can go for light liquors like vodka and gin if part of your Holiday excitement is frequent drinking through the season.  

Get Adequate Rest 

Lastly, our bodies need rest. As such, it is essential that we afford them ample rest.  Although staying up all night partying sounds like quite an adventure, it is, however, necessary to ensure that we get plenty of sleep.  Similarly, this applies to exercises too. Don’t go so hard and incessantly. It is vital for the body to recuperate and of course strengthen, hence it is necessary to make downtime for rest. Manage your time such that all your activities, including exercising, having a good time, as well as relaxing fit within your program.  This way, you can not only have as much fun as you expect, but you also maintain your body all year long.  

FitClub Keto Platinum

The Complete Lowdown on the Keto Diet 

By | Health and Fitness, Health Tips, Weight Loss, Weight Loss Supplements | No Comments

 

Looking young, staying fit and keeping healthy is all the rage these days which has led many to look for solutions in various new diets which are almost seemingly cropping up by the day. Keto, short for ketogenic, is one such diet people are experimenting with and it basically involves taking meals with a lot of fat and low amounts of carbohydrates. Physiologically, this diet boosts brain functioning while triggering weight loss through a process known as ketosis.  

 

Keto Diet Varieties 

There are basically four types of keto diets namely targeted, cyclical, standard and high protein alterations. The standard type encompasses an increased fat intake, a moderate amount of protein and a maximum carb content not exceeding 50 g every day. If you’d like to shed off some extra pounds but don’t have a very active routine, then this is the plan for you. 

The cyclic keto program, on the other hand, is meant for those active individuals such as bodybuilders and it essentially involves taking keto diets on designated days while maintaining your usual menu for the rest of the week. For example, you can stick to your normal meals during the weekdays and switch to a keto diet over the weekends. 

As for the high protein keto diet, the difference comes in the protein percentage which tends to be a little higher than that of your standard keto meal. While the latter has 75% fat with the protein content getting 20% of the nutritional pie, the former has 15% less fat and 15% more protein. All in all, the carb ranges between 20 and 50g in both cases. 

Finally, there is the targeted keto diet that is suited to those who are highly active or participate in high-intensity exercises. It is designed to provide the carbs hence the energy needed for such demanding physical activities and these meals are taken 30 minutes prior to the routine or exercise. 

In a nutshell, high protein and cyclical diets are great for bodybuilders and athletes while the other two options are for those who led an averagely active life. 

Top Keto Supplements You Should Try 

Picking out the right product can but an uphill task in a market flooded with countless keto supplements but we’ve singled out the best brands to make things a little easier for you. Here’s how they line up: 

1)  FitClub Keto Platinum 

BHB, otherwise known as Beta-Hydroxybutyrate, is the formulation in the FitClub Keto Platinum that triggers an accelerated ketosis whilst naturally instigating weight loss without interfering with your body’s other physiological processes. It is an excellent choice if you’re for looking for an effective yet natural dietary supplement. 

2)  Perfect Keto 

Dr Anthony Gustin is the brains behind this ingenious new product that can be taken with milk, chocolate or a cup of coffee. Perfect keto is a professional and effective supplement devoid of any artificial contaminants such as chemical flavorings with the manufacturer instead opting for the natural, invigorating flavor of stevia. 

3)  Keto Force 

This supplement is so named as it is designed to instigate ketosis at a faster rate than most supplements of this kind. It’s not a bad alternative however it is quite costly while the taste needs a little work though you can soften the blow by adding a couple of drops of lemon or grapefruit to the recommended dose of three cups a day. 

4)  NutriGold 7-Keto 

This product incorporates 7 DHEA components that work hand in hand to elevate metabolism through increased burning of fat which is turned into useful energy. Aside from aiding weight loss, NutriGold also boosts the body’s immunity. 

5)  BulletProofKetoPrime 

KetoPrime works to increase carb digestion and fat burning by improving cellular metabolism with the product also serving to ward off fatigue, increase alertness, improve brain function and enhance bodily energy. 

Keto Diet Side Effects 

A few mild side effects- which last barely more than 7 days- of switching to a Keto include: 

  • Excessive thirst
  • Constipation
  • Being sluggish
  • Fatigue

That said, here’s a list of some of those ingredients you should be looking out for in good keto supplement: 

  • Beta-Hydroxybutyric acid
  • Creatine
  • Carnitine
  • Magnesium
  • Hydroxymethylbutrate (HMB) 
  • Fish oil
  • Potassium and Sodium
  • Chromium
  • Vitamin D

Are Keto Supplements for everyone? 

While it’s not a must that you use these supplements with a Keto diet, they can cushion the side effects of the program as well as provide your body with the resources it needs to keep going.  

Conclusion 

Buying keto supplements via a trial-and-error or pray-and-hope approach is putting your health at great risk. You should, therefore, stick to only proven brands and this guide has broken it down elaborately enough for you to make the right decision.  

The Keto diet is great for your body as it holds countless benefits and a good supplement to match; such as the FitClub Keto Platinum and others mentioned, can make it even better.