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.

The followers of paleo diet often swear by the numerous positive effects it has got on the body. Scroll down this write up in order to take a look at the components of this kind of diet, so that in the wrong run you can hassle free reap these benefits.

What Is Paleolithic Diet?

The paleo diet, popularly also known as Stone Age diet or caveman diet is a diet which is based on what is believed to be the diet of those individuals belonging to the Paleolithic era. Basically, the Paleolithic era is an era that existed approximately 2 million years ago. This kind of diet includes live food, like vegetables and wild fruits, meat, seeds and nuts. It has no room for the processed or packaged foods which were not available naturally during those times. Generally, even legumes and grains are not included.

As such, paleo diet is an ideal diet for those individuals who’re aiming for weight loss, the athletes, as well as those who want to effectively control conditions such as blood pressure and blood sugar levels.


The paleo diet basically consists of primary foods which can be hunted, caught and gathered. These include wild game, shellfish, fish, pastured or grass fed livestock, nuts, vegetables, fruit, eggs form the natural raised chickens, seeds and coconut among others.

The diet often recomends the elimination of potatoes, dairy, legumes, grains, added salt, sugar as well as processed meats like bacon, hot dogs and sausage. The restriction on the legumes includes snow peas, peas, green beans, peanuts, soy beans and corn. Oils must always come from fruits such as avocado and olive or tree nuts such as almond, walnut and coconut. This diet doesn’t permit safflower, sunflower or the other seed oils that are highly refined.


On the Paleolithic diet, you’re allowed to consume all the lean meats, seafood, vegetables, and fish as you wish. This normally is due to the fact that the diet is often based on premise that these kinds of food products are filling anddo not in any way stimulate an individuals’ appetite the way refined carbohydrates and grains normally do.


The paleo diet usually promises weight loss, improved health as well as increased metabolism. This is often due to the fact that this diet is often free of sugar and grains. Also, paleo diet meals have got a low glycemic load that contributes as well to make it essential to be consumed for those individuals who want to effectively get rid of their excess body weight. Foods comprising of low glycemic loads assist people to control appetite and considerably maintain their blood sugar levels.

Why You Should Always Opt For The Paleo Diet 1


The Paleolithic diet is about 20 to 40 percent proteins, 32 to 48 percent fat and 23 to 45 percent carbohydrates. Its nutritional makeup normally resembles the highly recommended weight loss diet referred as Mediterranean diet.

Just the same as tmediteranean diet, the Paleolithic diet is also high in fat. However, the fats in paleo diet are primarily heart healthy, mono-unsaturated fats rich in the omega fatty acids as well as relatively low in omega 6 fatty acids. Basically, you will hassle free eliminate these benefits if you happen to consume meat from the grain fed animals. Meat from grain fed animals usually is higher in omega 6 fatty acids and saturated fat but lower in the healthy omega fatty acids.


To hassle free increase the variety in your Paleolithic does, look to the raw food recipes, vegetable heavy vegetarian or cuisine cookbooks. Different enthusiasts normally use the Paleo approved foods like vegetables and nuts to make the dairy free cheeses and the grain free breads, pancakes as well as noodle dishes. Vegetarian and ethnic cookbooks may assist you discover the vegetable based meals and effective ways to prepare the fresh produce. This can significantly be of great beneficial for those individuals who want to effectively get rid of their body weight using this kind of diet.

Other Things To Avoid

Those of you opting to get rid of their body weight using a paleo diet should remember to exclude sodium specifically form the diet (though it’s not allowed on the Paleolithic diet). Moreover, try consuming food in its raw form in order for you to hassle free gain maximum strength. This typically includes consuming raw meat. Generally, you can easily whip up some very delicious paleo recipes using the aforementioned foods.

In your attempt to use the paleo diet to effectively get rid of your body weight, if you happen to find the paleo diet to be too harsh, begin by gradually cutting out a few a few of the items, and once you happen to get used to it, then proceed on cutting over the rest.

Generally, this way will enable you to be able to effectively benefit from the paleo diet without in anyway giving up on it. Try to see how you feel after you’ve completely resorted to paleo diet. Moreover we are all normally aware that eating the natural as well as light foods is often the key to a healthy lifestyle and diet. If that is what you’re specifically looking for, ensure that you give the pale diet a shot, and get to experience by yourself the numerous benefits that this kind of diet carries along.

Last but not the least; it is my sincere hope that the aforementioned information will prove of great beneficial for those who want to effectively get rid of their body weight using the paleo diet. Ensure that you make use of it in order to get to experience its effectiveness.