Education & Career Success Guide: diet
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts

Achieving Balance: The Essential Guide to Fitness and Wellness

08:36
Achieving Balance: The Essential Guide to Fitness and Wellness

In today's fast-paced world, maintaining a balance between physical fitness and overall wellness is more crucial than ever. Whether you're a seasoned athlete or just beginning your journey towards a healthier lifestyle, understanding the fundamentals of fitness and wellness can make a significant difference in your quality of life.



Setting Your Fitness Goals

The first step towards improving your fitness is setting clear, achievable goals. Whether your aim is to lose weight, build muscle, improve flexibility, or simply enhance your overall well-being, establishing specific objectives will help you stay focused and motivated.

Exercise: Finding What Works for You



Physical activity is a cornerstone of fitness and health. Finding an exercise routine that suits your preferences and lifestyle is key to maintaining long-term commitment. Options range from cardiovascular exercises like running or cycling, to strength training with weights or bodyweight exercises, and flexibility-enhancing practices such as yoga or Pilates.

Nutrition: Fueling Your Body

A balanced diet plays a crucial role in supporting your fitness goals. Focus on consuming a variety of nutrient-dense foods such as lean proteins, whole grains, fruits, and vegetables. Avoid excessive consumption of processed foods, sugary drinks, and unhealthy fats. Hydration is also essential; ensure you drink an adequate amount of water throughout the day to support your body's functions.

Rest and Recovery: Essential for Progress

Rest and recovery are often overlooked but are vital components of any fitness regimen. Adequate sleep allows your body to repair and rejuvenate, while rest days give muscles time to recover and prevent overuse injuries. Incorporating relaxation techniques such as meditation or deep breathing can also reduce stress levels and promote overall well-being.

Mental Health: The Mind-Body Connection

Physical fitness goes hand in hand with mental well-being. Engage in activities that reduce stress and promote mental clarity, such as mindfulness practices, outdoor activities, or hobbies you enjoy. Remember, a positive mindset and self-compassion are crucial for long-term success in your fitness journey.

Community and Support

Building a supportive network can significantly enhance your fitness journey. Consider joining fitness classes, sports teams, or online communities where you can share experiences, receive encouragement, and stay motivated. Surrounding yourself with like-minded individuals can make the process more enjoyable and sustainable.

Monitoring Progress and Adjusting Goals

Regularly monitoring your progress allows you to assess what's working well and where adjustments may be needed. Keep track of your workouts, nutrition, and how you feel both physically and mentally. Celebrate your achievements along the way, no matter how small, and be willing to adapt your goals as you progress.

Achieving and maintaining fitness and wellness requires dedication, patience, and a holistic approach. By prioritizing exercise, nutrition, rest, mental health, and community support, you can create a sustainable lifestyle that promotes overall well-being. Remember, every step you take towards improving your health is a step towards a happier, healthier you.
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Diet to beat fatigue

10:20
Diet to beat fatigue
Fatigue is nothing but mental or physical exhaustion. Tiredness, lethargy, sleepiness and lack of energy are some typical terms to describe Fatigue. Fatigue may refer to either the body (Physical tiredness) or mind (Psychological tiredness).
Diet to beat fatigue

If you are responsible about your health, it won’t surprise you to know that when the body has/gets all the nutrition it needs, the likelihood of you experiencing fatigue or tiredness of mind and body is less. In other words, you stand a better chance when dealing with stress and illness when you have cared enough to act against things that cause fatigue. Don’t belong to this good category? Here is help to find your way.

Breakfast is Important
Morning Tiffin is important because it refills energy reserves and sets the tone for your day. A good breakfast refills our energy stores and keeps lethargy at bay. Choose a carbohydrate rich breakfast such as cereals or wholegrain bread as the brain relies on glucose for fuel.
A Combination of Proteins and Carbohydrates at Lunch
You eat carbohydrates and proteins in tandem at lunch time to fight the afternoon doldrums. Protein-rich foods also contain a precursor to neurotransmitters, which promote alertness and attention.

Drink Plenty of Water
A dehydrated body functions less efficiently. Dehydration can lessen blood flow to organs, thereby slowing down your brain. Drink about 8 glasses of water every day and don’t wait to drink water until you feel thirsty.
 
No Fasts No Feasts
Consume enough calories avoiding big meals. Nutrient needs vary depending on your age, gender, weight and activity. Do not skip meals, as it will dip your blood sugar levels. Crash diets too do not contain adequate carbohydrates to meet your energy needs. They also leave your body deprived of nutrients like vitamins, minerals and trace elements.
Iron rich foods to beat fatigue

Eat Iron Rich foods
Iron enables blood to carry oxygen to various organs of your body. Lack of iron also leads to fatigue. Even in the s absence of anemia, low iron levels can cause fatigue and depression.

Be Careful with Caffeine
One o r two rounds of caffeinated drinks (like coffee/tea/cola) each day will boost your energy levels and mental alertness. But if you are a heavy caffeine user (consuming more than six drinks per day), you will be prone to anxiety, irritability and reduces performance.
Vitamin C
The antioxidant reduces oxidative stress, which is the result of too many free radicals in the body. It is another contributor to chronic fatigue syndrome.
If you feel lethargic or fatigued after eating, then what you have consumed is the wrong food. The trick is to choose foods that release energy slowly and give you a gradual and long-lasting boost of energy.
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Look at the Popular Diets

09:09
Look at the Popular Diets

Atkins Diet

A DIET which focuses on consuming very little carbohydrates but more proteins and fasts. Criticized for inducing a variety of health problems including cardiovascular diseases and diabetes.

South Beach Diet
Though similar to Atkins it does allow for good cars vegetables whole grains and lean proteins but should be implemented only after consulting a physician or dietician.

Grapefruit Diet
A 12-day diet plan that recommends eating a grape fruit with every meals 64 ounces of water daily and lots of black coffee. There’s no real restriction: even fried food and butter are allowed. The ideas is that grapefruit has special fat-burning are allowed. The ideas are that great full has special fat-burning qualities. This is not backed by research, thought.

Master Cleanse or Maple Syrup Diet
Popularized by Beyonce Knowles, who claimed to have lost 20 pounds with this diet for her movie Dream girls. It involves drinking a concoction of lemon juice, maple syrup, cayenne pepper and water and not eating any food for two weeks. Criticized for lacking essential nutrients.

Ear Right for Your Blood Type Diet
Based on the ideas that people’s food requirements are based on their blood group type. So people with blood group ‘O’ can eat lean meats, poultry and fish, and should restrict grains and legumes. While those with blood group’ A’ can eat soya proteins, grains and lentils and can have low fat dairy and meat. No scientific supports for the diet.

Paleo Diet
Blames over – processed crab-heavy food for modern obesity, and recommends going back to the per-agricultural diet of the Paleolithic period. It encourages eating meat, fish, poultry, fruits and vegetables and restricts consumption of refined sugar, grains, dairy and legumes. Although it is low on sodium and processed food, most experts don’t recommend this as by shunning dairy and grains, one can miss out on some vital nutrients.
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Probiotic bacteria may help burn belly fat

06:35
Probiotic bacteria may help burn belly fat
Supplements containing live bacteria, called probiotics, may burn abdominal fat, a new study has claimed.

The findings of the new small study suggest that a new probiotic supplement that prevents intestinal fat absorption could be an effective weight-loss tool.

The study was funded by Micropharma, the company that makes the probiotic supplements.

“Normally we digest all the food and absorb all the calories.

“We think the probiotics interfered with the absorption of those calories, so that more calories went out the tailpipe and there were less calories to pack on the abdominal fat.

However, the study looked at a small number of people who were only slightly overweight to begin with. The slimming effect was also fairly modest, so even if the results hold, probiotics wouldn’t eliminate the need to maintain a proper diet and exercise.

“People aren’t going to be able to just eat probiotics to reduce weight,” Jeremy Burton, microbiologist at the Canadian Research and Development Centre for Probiotics, who was not involved in the study.

Probiotics, or active bacterial cultures, can modify the ecology of the bacteria that colonize the human gut. Beneficial bacteria may improve depression, soothe stomach problems and even fight sinus infections.

Since other studies have shown that gut bacteria alter how the body absorbs calories from food, Jones and his colleagues wanted to see if the “bugs” could affect weight loss.

To isolate the effect of the bacteria, the researchers provided all of the food participants ate during the course of the study.

How probiotics work?
This bacteria reduced body fat by preventing the intestines from absorbing fat calories. The liver secretes soapy chemicals called bile salts, which mix with fat and help digest it.

“So by destroying those bile salts, which is what those hungry little bacteria do, they interfere with the absorption of fat.

Unlike other weight-loss drugs that prevent fat absorption in the intestines, the probiotics didn’t cause unpleasant digestive side effects.
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Want to lose weight ?

04:27
Want to lose weight ?


On a diet, but still want those crisp fries and a shake? It could be possible to include those yummy treats into your menu, if eaten at the right time! A new study has found that people who snack on healthy food may consume only small amounts of fat. However, a haphazard eating pattern could mean that you put on weight. The study says that sticking to a strict eating pattern means a good rate of metabolism, which helps to burn off fat, allowing you to include your favourite foods into the menu. The finding claim that having a fixed timetable for meals could be a more effective means of dieting than curbing your cravings. This finding is very important in the world’s fight against obesity.

Previous studies have shown that both a high-fat diet and eating patterns that disrupt the natural body clock can interfere with our metabolism and raise the risk of obesity.Scientists from the Hebrew University of Jerusalem tested the effects of timing and fat intake on four groups of mice over an 18-week period to determine whether careful scheduling of meals could lower the effects of a high-fat diet.

Half were given a high-fat diet that would normally be expected to make them obese. Of these, a quarter were fed at the same time each day and another quarter could eat as much as they liked, whenever they liked. The other half were fed a diet that was lower in fat. Again, one quarter had a fixed feeding time, the other had not. All four of the groups gained weight over the course of the trial, with the group that ate a high-fat diet at irregular intervals unsurprisingly gaining the most weight, while those on a low-fat, scheduled diet gained the least. But more surprisingly, the mice that had been fed a high-fat diet at regular intervals finished the trial in a better condition than those that ate low-fat foods whenever they wanted, despite both groups consuming the same number of calories overall
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The mice in the scheduled, high-fat group had 12 per cent lower body weight, 21 per cent lower cholesterol and 1.4 times higher sensitivity to insulin than the unscheduled, low-fat group. The diet also changed their metabolism so that they burnt off the fats they ingested to produce energy in between meal times, rather than storing the fat in their bodies.

The study was published in the Journal of the Federation of American Societies for Experimental Biology. Experts said that the timing of the food took precedence over the amount of fat consumed, leading to improved metabolism and helping in prevent obesity. They also said, Improving metabolism through the careful scheduling of meals, without limiting the content of the daily menu, could be used as a therapeutic tool to prevent obesity in humans.
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