Food is any substance that is required by the body for provision of energy and other essential nutrients for growth and normal functioning. These can be categorized into macro nutrients (those that are required in larger quantities) and micro nutrients (those that are required in smaller quantities). The laws of nutrition provide that “the amount of energy input must be equal to energy output.” What is not necessary in the body must not be let in as this is what will contribute to weight gain hence exposure to cardiovascular heart diseases among other health disorders. Excess or insufficient of the various food groups will ultimately lead to under or over nutrition. Provide the body with those nutrients that it needs. This can be achieved through healthy eating. Healthy eating involve complete overhaul of poor eating habits with good eating habits/lifestyles. This may include the following:

Meal planning; when you prepare your meals, ensures that all the micro nutrients such as sugars, proteins and fats are in agreement to recommended daily allowances (R.D.A). This may vary depending on the age, gender, physical activity, psychological needs among factors. Meal planning will help in avoiding unnecessary food types and other nutrients in the body. Excess vitamins, minerals may be toxin to the body if not properly checked. On the other hand insufficient levels will lead to development of micro-nutrient deficiencies such as vitamin A deficiency (V.A.D), anemia especially in children. A well planned meal will provide the body with the required nutrients thus leading to good health. The services of a professional or registered nutritionist or dietician can be used if need be.

choosing between apple and cake

Chewing food; make sure that you have enough time when you start eating. Mechanical and chemical breakdown of food is important for good health. Chewing food well allows the enzymes and other substances to mix well unlike when done quickly. Have around thirty to forty five minutes when you start eating.

Never miss breakfast! Breakfast is important and necessary in healthy eating. It provides the required boost in terms of energy/fuel to keep one throughout the day. Skipping breakfast is dangerous to health as one will tend to eat more in the next meal which may be unhealthy. And if the body misses food, it will start storing some calories to use in absence of breakfast (hunger pangs). Include some proteins in your breakfast as this will drastically reduce calorie intake in your subsequent meals.

Take small frequent meals throughout the day; healthy eating must ensure that the necessary nutrients are always supplied to the body in about 2-3hours. Eating a large meal once may not be healthy as this will be converted into fats thus stored under the skin as adipose tissue. Ultimately this will affect the total body mass hence an increased body mass index (B.M.I) leading to cardiovascular heart diseases among other heath issues such as arthritis. Important: check on your portion sizes always.

Fiber; this is a complex carbohydrate which when one unit is broken down, it releases about twenty five percent of kilo-calories when compared with sugars which release 100%. Starch either soluble or insoluble is necessary in healthy eating. Because of its bulkiness, when consumed, starch reduces the total amount of calories taken. It also takes sometime before it can be fully be broken down thus providing the body with required levels of energy at a low rate. On the other hand, starchy foods improve bowel movement thus preventing constipation. Finally, starch reduces the amount of fats that gets into the blood stream during the process of digestion. By this therefore, the risk of becoming overweight and being at risk of developing heart diseases are lower. Examples of foods rich in starch include: fruits (apples, oranges, strawberries, blueberries, oranges, watermelon among others), vegetables (celery, parsley, broccoli among others), oatmeal, whole meal grains (brown bread, brown rice)

Optimal Heath Through Optimal Eating 2

Water; healthy eating can never be complete without water. Water is the main solvent that is required for transport and cooling in the body. Water facilitates the breakdown of excess calories stored under the skin as fats through a process called lipolysis. Water also improves bowel movements.

Prepare your meals; many may find it tiresome to prepare their own meals! This may be true but it may be working negatively in regard to your health and nutrition. When you prepare your meals, you only use what is necessary for good health. This may not be true in restaurants as their main aim is money not health. Avoid saturated fats and use only the unsaturated categories.

Breakfast, as learned from the industry, is the most vital meal of the day. It revs up the human metabolism and provides that very much needed energy and fuel to kick oneself into gear. May be there is no better group to inform the population about this breakfast meal than the fitness experts themselves.

To achieve the best desired results from health and fitness program, it is vital that one keenly monitor the kind of diet being taken. To successfully lose weight and maintain the shape sustainable, one must engage in a regular exercise, healthy diet and good positive mind set.

Healthy breakfast means eating a sensible amount of food, balanced in the nutrients at the right time, not forgetting healthy breakfast. It is not by default for people to refer to breakfast as the most essential meal of the day.

After 6-8 hours of sleep, everyone definitely requires some fuel for the brain and the body to prepare and power them for the long day ahead. It is true that those who take breakfast lose high levels of weight as compared to those who don’t. Here are reasons why:

1. Breakfast gives the body the required energy to do various activities. One does not therefore tire out very fast during the workouts due to lack of body strength or hunger.

2. Healthy breakfast kick start the body to yield the desired enzymes required to metabolize fats which contribute towards shedding off pounds.

3. Taking good healthy breakfast keeps one full for longer hence staying away from the snacks.

Here is a brief but informative insight on what the pros take before they go to workout and how they are beneficial to everyone:

Eggs and Oats

Oatmeals are essential for providing healthy digestion and cabs to get one going. Eggs are sources of protein providing the needed fuel during the exercises. To eat like an expert, throw in a cup of coffee and some berries.

Workouts Breakfast? Have it Like the Fitness Experts Does 1

Vitamin Packed Smoothie

Short on time in the morning? Go for a much quicker solution: smoothie. The list is endless for preparing a suitable and healthy smoothie for a healthy concoction. The fitness experts advise that one throw in some veggies for instance kale or spinach, a few nuts most preferably almonds, milk and banana. To make the protein version of a smoothie, add in almond butter/natural peanut or protein powder.

Try the Grains

If breakfast foods are not a favorite, then try foods like Bulgar wheat or quinoa to obtain protein and great fiber. Add to the mixture natural wheat, avocado or Ezekiel bread. This provides another very quick option for a healthy breakfast for the experts. Finally, have some eggs scrambled with mushrooms, spinach, tomatoes or any other veggies of choice. For a more unique tasting expert breakfast, add quinoa or a similar grain, giving omelet breakfast type.

The Old Fashioned Breakfast

For those who love breakfast, and it is a must for them, the professional nutritional experts recommend egg whites or scrambled eggs together with turkey bacon. Turkey bacon has low fat cholesterol and fat content. Never forget to throw in a fruit and veggie of choice to make the breakfast complete and balanced.

It is now clear why people should not just jump out of bed, sip a cup of coffee and head for the gym. Breakfast will keep you at the gym for longer. At least the body will have just a little more energy to keep you going and burn those fats.

It is also a good practice to eat something after the workouts in the morning. This aids in keeping the energy levels high during the day. Eat the healthy breakfast about 30-60 minutes before going for a workout and also 30 minutes afterward.

Drink at least one glass of water before going to the gym and a few more after the workout. This prevents dehydration due to sweating or starving. Make these tips a habit, adopt healthy morning breakfast before going for a workout and quickly achieve the desired results.

Green leafy vegetables are a source of long list essential nutrients. They are the source of magnesium, iron, calcium, potassium, vitamin A, B, C and K, folic acid and many more. They are rich in fiber and antioxidants and low in calories and fat. They help in reducing the risk of cancer, type 2 diabetes, cardiovascular diseases and eye related diseases. The green leafy vegetables help in weight loss and increasing the bone strength. In spite of its numerous benefits it is sad to note that they are included very rarely in the daily menu. Both kid and adults hate the bland taste of green leafy vegetables. How to include them in your diet? Use your creativity and include them in your recipes as much as possible. Are you interested in knowing a few useful tips?

Say goodbye to potato chips and hello to kale chips

Are potato chips the favorite snacks in your home? Do you know the health risks of eating potato chips? It increases the risks of diabetes, heart diseases, high cholesterol, high blood pressure, and obesity. It is time to say goodbye to potato chips and replace them with the healthy kale chips. All you have to do is cut off the leaves from the stem. Wash and let the water to drain. Toss lemon juice, olive oil, pepper and seasoning salt. Spread the leaves on a baking sheet. Preheat the oven and bake for 20 minutes at 300 degrees. If you want it hot and spicy you can add chili powder or chili flakes. If you want it sweet for your little ones toss the leaves with honey.

Delicious and healthy homemade sauces

Do you buy your pasta sauce and tomato sauce? You can add spinach puree with your pasta sauce and celery or spinach or any other greens puree with tomato sauce, Adding green puree gives a colorful and appetizing look to your pasta.

Add green leafy vegetables to your juices

A cup of healthy juice that you have in the morning can keep you brisk and energetic throughout the day. How to make tasty juices with green leafy vegetables? Here are a few suggestions.

  • Apples, celery leaves, carrots, greens and wheat grass.
  • Cucumber, kale leaves, ginger, lemon and oranges
  • spinach, parsley, cucumber, pear, lemon and pomegranate

You can replace carrots with beetroot or lettuce. You can make changes to suit your taste buds. All you have to do is run the ingredients in a juicer and serve chilled. You can freeze into ice cubes or blocks. Add to the water you drink.
Go Green In Your Diet - Include Green Leafy Vegetables In Your Recipes To Stay Healthy 1
Powder them and add to your recipes
Dry spinach or parsley or curry leaves, kale leaves or coriander leaves and other green leaves separately or together. Grind the dry leaves into powder. Sprinkle the powder in your salad, add a teaspoon to your juice, soup, curry or stew. Dry powder may not have the all nutrients as fresh leaves but not all the health benefits are lost.

Make a paste and use as a sandwich spread or in your hamburgers
Coriander leaves, spinach leaves, parsley and other greens can be used as a sandwich spread. Wash and boil the leaves with garlic, ginger and green chili. Grind to a fine paste and add salt and little lemon juice, Use as a spread for your favorite sandwich or spread the paste in your hamburger and make your hamburger healthy.

Add green leaves to your non vegetarian dishes
Do you love chicken, fish and eggs? You are not alone. Most people love non vegetarian dishes than vegetarian dishes. Make a paste with coriander, parsley, kale leaves, spinach leaves, ginger, garlic and chili flakes. Spread this paste on chicken or fish and bake or pressure cook. It is tasty to eat with brown rice or rice. Add chopped celery or fenugreek leaves or broccoli or lettuce or a little of all of them to your omelets. You can prepare a chicken wrap or tuna wrap using green leafy vegetables. You can stir fry one or more green leafy vegetables of your choice while preparing chicken and fish recipes.

Let them be a part of your favorite dishes
Do you love mashed peas or potatoes or tofu? Add chopped or ground green leafy vegetables to them. Do you love Chinese noodles? Add chopped greens. You can make your favorite desserts with them. Avocado pudding is one of the examples.

There are many options to add green leafy vegetables to your diet. Sky can be the only limit if you really set your mind to it. Go green is needed for not only mother earth but for your health too.