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Monthly Archives: September 2017

Daily Intake of Food

Only one type of food cannot fulfill all the nutrients in the desired amount which your body required. Such as, oranges supply vitamin C but no vitamin B12; cheese provides vitamin B12but no vitamin C. To supply all the nutrients to your body, select the suggested number of daily servings from the five main food groups: grains, vegetables, fruits, milk, meat and beans.

Vegetarian Food and Dietary Necessities

Most of the vegetarians like to take milk products and eggs, and get pleasure from tremendous fitness. Vegetarian food composed of good amount of protein. Meat, fish, and poultry products are the main suppliers of iron, zinc, and B vitamins, and vegetarians should disburse particular interest of receiving these nutrients from vegetarian sources.

Vegans only take plant food. As animal products are the single sources of vitamin B12, vegans must include the source of vitamins in their everyday diet. It is also important for the vegan diets to include vitamin D and calcium in their food and it can be obtain from the milk products.

Try to Retain Healthy Weight

It is always important to maintain your weight throughout your lifetime. People who are cannot control their weight have the risk of higher blood pressure, heart disease, diabetes, breathing problem and several other diseases. For a better and healthy body weight, it is essential for the people to take proper amount of calories that are required by the body. To be under weight is also not a good sign for good health.

Aerobic exercise, like walking, running, swimming, inline skating, and playing soccer, burns fat and calories. It is better to do 30 minutes or more of physical activity regularly to maintain your body weight and better health.

To Reduce Calorie Ingestion

Always include that type of food in your daily diet that is less in calories but contain good amount of nutrients. Try to take smaller portion of food that are enrich in fat and calories. Include those vegetables and fruits in your daily food with no fats and sugars in them. Take pasta, rice, breads, and cereals without fats and sugars. Consume less sugar and fewer sweets like candy, cookies, cakes, and soda.

Grains, Vegetables, and Fruits Include in Your Everyday Food

Grains, vegetables, and fruits are the major parts of a mixed food. They are key source of providing emphasized vitamins, minerals, complex carbohydrates, and other substances that are essential for maintaining good health. These foods are mostly low in fat and calories.


Fiber is found only in plant foods such as whole-grain breads and cereals, beans and peas, and other vegetables and fruits. The use of fiber food can reduce the indication of chronic constipation, and hemorrhoids, and decreases the danger for heart disease and various types of cancers.

Select a Low Cholesterol Food

The body formulates the cholesterol it wants. Nutritional cholesterol finds out in animal sources like egg yolks, meat (liver), poultry, fish, and higher-fat milk products. These foods have greater amount of saturated fats. Selecting foods with low cholesterol and saturated fat will help you in reducing your blood-pressure and blood-cholesterol levels.

Health Benefits of Almonds

1. Lower Cholesterol and Reduce Your Risk of Heart Disease

Those who consume nuts especially almonds five times a week have about a 50 percent reduction in risk of heart attack according to the Loma Linda School of Public Health.Almonds added to the diet have a favorable effect on blood cholesterol levels, according to a clinical study by Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc.

2. They protects artery walls from damage.

It was found that the flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease (Research at Tufts University).

3. Almonds help build strong bones and teeth.

The phosphorus in almonds helps make this possible.

4. Almond’s Healthy Fats Help You Lose Weight

Although nuts including almonds are high in fat, frequent nut eaters are thinner on average than those who almost never consume nuts. (Data from the Nurses’ Health Study)
Those who ate such nuts at least two times per week were 31 percent less likely to gain weight than were those who never or seldom ate them in a study involving 8865 adults. (WHFood’s article on almonds)
5. They nourish the nervous system and provide good brain function.

According to Ayurveda, almonds help increase high intellectual level and longevity. Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease.

6. A Protein Powerhouse

Almonds are concentrated in protein. A quarter-cup contains 7.62 grams-more protein than is provided by the typical egg, which contains 5.54 grams.

7. Almonds Surpass Whole Wheat Muffins for Improving Blood Fats

Such are the almonds health benefits that even individuals who are experiencing problems with their blood fat levels may not automatically need to shy away from high-fat food snacks like almonds. Researchers at the University of Toronto, Canada have shown that a 2.5 ounce snack of almonds each day can do a better job in lowering blood LDL and raising blood HDL than a whole wheat muffin having the same amount of fat and fibre as almonds.

What Is Clean Eating?

Increasingly more people are starting to realize the benefits of clean eating. This lifestyle approach puts emphasis on the consumption of whole, natural foods. A clean diet is based on fruits and vegetables, lean meat, nuts and seeds, unprocessed grains, dairy products, and herbs. It’s recommended to avoid processed foods and artificial ingredients.

Food is the key to good health. If you drink sodas and eat junk food, your body will show it. For lasting energy, choose whole, fresh foods in their natural state. Steer clear of refined sugar, breakfast cereals, processed meat, white bread, and pasta. Clean foods contain no more than two ingredients. Cook your own meals and use natural spices instead of salt. Whole foods are delicious by themselves don’t add additional salt or sugar.

How Eating Clean Can Improve Your Health

Clean eating is a long term commitment to a healthy lifestyle. Not only can it help you lose weight, but also increase your energy and lower your risk of disease. People who eat a healthy, balanced diet are less likely to develop diabetes, heart disease, high cholesterol, cancer, multiple sclerosis, osteoporosis, depression and other illnesses.

If you eat clean, you will look and feel better. Fresh fruits and vegetables, lean meats, and whole grains will balance your energy levels and boost your immune system. They also promote better sleep at night and keep your brain functioning at top capacity. A natural diet will help you keep your weight under control with minimum effort. It’s never too late to start eating clean.


When we think of good, clean eating, think, ‘a salad’, it should be one of the first things that you think of to eat. And rightly so, for there is nothing unhealthy about the greens and veggies. Try to make it your goal to eat at least one large salad a day. Don’t load it with fattening salad dressing, use Italian or a lighter oil based dressing.

Whey Protein Benefits

1. Weight Maintenance

Amino acids in whey protein help to steady blood glucose levels by slowing the flow or absorption of glucose into your blood stream. Stabilized glucose means lower insulin levels, and the body can then burn fat quickly. Depending on the source of whey, individuals can also consume a high-quality protein without high levels of carbohydrates and fat.

2. Lower Risk of Diabetes

The stabilization of glucose that was mentioned above also leads to lower blood sugar levels, and therefore helps prevent Diabetes that emerges from the high sugar content in our blood stream. A whey supplement is also a good substitute for a protein source that is high in sugar, such as chocolate milk.

3. Healing Wounds

Our body needs an increased amount of amino acids from protein when healing wounds. A good whey protein source will provide the body with sufficient energy to speed up the healing process as inflammatory cells use the amino acid glutamine.

4. Slows the Aging Process

As we get older, our muscles begin to weaken and degrade. Whey proteins repair and strengthen muscle tissue, especially when paired with an active lifestyle. This allows adults to maintain an adequate level of strength and energy throughout their life.

5. Lowers Risk of Cancer

Studies have shown that whey protein inhibits the growth of many different cancerous tumors. One case study showed that all rats fed a casein diet developed some type of tumor, however only half of those fed a whey diet developed the same times. Signs clearly point towards whey helping both cure cancer is some patients, as well as prevent cancer from appearing in others.

6. Strengthens the Immune System

Whey protein contains an amino acid named cysteine, which is proven to boost the immune system. It does so by raising glutathione levels throughout the body, which will both help your immune, and digestive systems.

7. Encourages a Healthy Lifestyle

This might one benefit that many people do not think of, but it is definitely true. Whey protein provides a sufficient amount of energy when taken on a daily basis. This will allow you to avoid being exhausted and unable to engage in physical activity, whether that be jogging of lifting weights.

It is obvious that whey protein is not a nutritional super food that can clear all problems, but it is a unique form of protein with multiple health benefits.