Composition Of A Good Nutrient Rich Diet

For the human body to function well, it should be fed a good balance of vitamins and nutrients. There are three primary macronutrients which we consume namely protein, fat, and carbohydrates. Without these, our body won't be able to function properly.

 Since we cannot synthesize vitamins in sufficient quantities, they must be obtained from dietary sources. We also need several minerals for our body to function smoothly. Calcium and phosphorous, for example, aside from being important in the strengthening and lengthening of your bones are needed by your heart to pump efficiently. Salt, aside from adding flavor to your dishes, contain sodium and chlorine which help in maintaining fluid balance and producing digestive juices, respectively.

Mineral salts are ionic in nature, they help regulate pH levels in our blood and body. Maintenance of proper pH levels is crucial for the proper functioning of the body, a balanced supply of necessary mineral nutrients ensures that natural pH balance is maintained. There are also minerals which you require in lesser amounts of such as iron, iodine and zinc. While only minute levels are required, several ailments will emanate from not being able to meet the recommended dietary allowance overtime. You can get both macrominerals and trace elements from dietary sources. If your diet is deficient is essential nutrients, taking dietary supplements on a regular basis is recommended.

Beside mineral nutrients, the body needs water, you need to keep your body hydrated. 6 to 8 glasses of water a day is more than sufficient for the average person, if you have an active lifestyle, your requirement will be higher. Taking the adequate amounts of fluids is essential for the growth and maintenance of your body. It is also important in the elimination of unneeded and harmful substances from your system. Alkaline water, called so because of its slightly alkaline pH, is believed to benefit the body by reducing blood acidity.

This trend is brought about by the heightened awareness of the public to alkaline water benefits. The manufacturers of alkaline water additives claim that the regular consumption of alkaline water protects against cancer and may even slow down aging. Also called ionized water, this water preparation is mineral-rich and consequently keeps the blood pH at a neutral state. It is believed that certain food items, most notably carbonated drinks and junk foods, can make the blood acidic. When not neutralized, blood that is too acidic can have deleterious effects, like lethargy and abnormal heart rhythms.

Still there are those who do not believe in these alkaline water benefits saying further that these are overstated. The argument between believers and non-believers essentially fuels interest for the product. Ultimately, the users are the only people who can testify whether or not alkaline water works, and the present consensus is that it works.

Read More

Healthy Eating Habits for Women

Seeing that we are a week into the New Year and most have €getting in shape€ on the top of their New Year resolution list, first understanding healthy eating habits is a must. Most experts say that losing weight is 80/20€¦meaning 80% what you eat and 20% exercise. Making healthy, clean eating a priority is the first step in adopting a new lifestyle. Here are a few simple steps to take to create healthy eating habits for women trying to get fit in 2015.

€ Make water your beverage of choice. Everyone knows the health risks in drinking sodas, sugary juices and energy drinks€¦so stop drinking them! A simple way to start the New Year is to cleanse your body, simply with water. Attempt to drink 60 ounces of water (and only water) a day for a week, you will be making lots of trips to the bathroom but at the same time cleansing your body and losing some of that bloat created by water retention. Studies have shown that people who drank the necessary 8 glasses of water a day overall consumed less calories than those who didn't. Try drinking a cold glass of water before each meal and see the difference!

€ Make produce the main component of every meal. Fill up on fruit and veggies! Try to make each meal 30% protein, 30% carbohydrates and 40% produce. Pile on the veggies and watch the weight drop off. Adding fruit to your breakfast as well as a snack is an easy way to ward off sweet cravings while ingesting natural sugars and antioxidants. Berries are a good choice when it comes to fruit, most are low on calories and carbs and high in antioxidants. Fiber rich vegetables such as squash, dark leafy greens and broccoli should be a staple part of your meals. They will leave you feeling fuller, longer.

€ Eat smaller meals, more often. Those most successful in adapting a healthy lifestyle, avoiding binge eating and bad snacking enjoy small meals often throughout the day. Make your 3 regular meals a day smaller to compensate for good snacks in between. Between meals make a smaller meal (or snack) consisting of things like an apple with 2 tablespoons of almond butter, a cup of Greek yogurt with berries or fill up on some roasted vegetables. These €small meals€ will keep you from snacking on unhealthy, processed foods as well as overeating at lunch and dinner.

€ Become more knowledgeable on what you are putting in your body. This is probably one of the most important things to learn when adopting a new healthy eating lifestyle. Start reading labels, get to know the difference between good and bad ingredients and become more aware of what is in the restaurant foods you are consuming. A good way of learning how to do this is by counting calories. Yes, it can be time consuming and we shouldn't be completely concentrating on calories but it the biggest reality check when it comes to realizing what you eat on a daily basis. Most people think they know how many calories they eat in a day and after counting calories realize they were eating twice as much as they though. Websites like http://www.myfitnesspal.com (they also have a smart phone app) are a great resource for this, they not only calculate calories€¦but also fat, sugars, proteins, carbohydrates. It is a real eye opener if you have never done this before.

These are just the tip of the iceberg when it comes to living a healthy lifestyle, but they are a solid start to getting on the right path. Start out slow by introducing new things into your diet, upping your activity level and eliminating processed food. It will come easier and easier as the days go on. If you would like more information on healthy eating habits for women, visit the gym for a nutrition and wellness consultation.

Read More