Add These Nutrients to Your Balanced Diet

Add Nutrients To Your Balanced Diet
Photo from Google

Food is fuel for your body. This is the most important idea to remember when it comes to nutrition. It is also the healthiest way to think about food. If you look at how food is treated in popular culture, you might think about food as a reward, an obsession or a temptation. Fundamentally, food is the fuel your body uses to think, work and play. In order for your body to function at its best, there are some basic nutrients that are part of a balanced diet.

Subscribe to get access

Read more of this content when you subscribe today.

Subscribe to get access

Read more of this content when you subscribe today.

Carbohydrates

Carbohydrate Breaks Down Glucose and Fructose
Photo from Google


Carbohydrates have been looked at with suspicion for the past few years with the advent of low-carb diets. Yet carbs are the basic source of energy for everyone. When you eat carbohydrates, your body breaks them down into glucose and fructose for immediate energy needs. Unused glucose is then converted into glycogen for short-term storage. Beyond those needs, unused carbs will be turned into fat for long-term energy storage. To maintain a healthy bodyweight, you want enough carbohydrates to fuel your daily activity, but not so much that you are storing excess fat. 

Proteins


Proteins are made up of amino acids. They are the building blocks of your muscles, organs and every other cell in your body. Having enough protein is especially important after a workout for muscle repair and recovery. Your body can only get the necessary amino acids for health from food. The nine essential amino acids can be found in animal protein sources. For vegetarians, it can be a little more challenging. Often vegetarian foods need to eaten in combination to fulfil protein needs. For example, a plate of rice and beans is considered a complete protein, with all nine essential amino acids.

Fats

Fats Are Nutrients
Photo from Google


Fats are another nutrient that has received a bad reputation in recent years, yet the body requires fat for proper functioning. Fats play an important role in long-term energy storage. They also offer insulation and protection for vital organs. The goal for a balanced diet should not be the elimination of fats but consuming the right fats. You want to eat polyunsaturated or monounsaturated fats such as those found in fish, nuts, olive oil and peanut butter. You want to limit the amount from saturated fats such those found in dairy products and red meats. You should stay from trans fatty foods such as many baked goods, fried fast foods and vegetable shortening.

Vitamins and Minerals

Vegetables Filled With Vitamins and Minerals
Photo from Google


Vitamins and minerals are substances in foods that the body uses as part of many important processes like cell repair and energy conversion. Although you can find many bottles of vitamin supplements in the store, your body is designed to get vitamins from the foods you eat. When you walk in the produce section, notice the vast array of natural color. The more colorful your diet, the more vitamins you are getting. Eat your greens, but be sure to get your reds, yellows and a few purples as well. 

You can get all the nutrients you need from a healthy, balanced diet. Focus on minimally processed foods with an emphasis on fruits and vegetables. The food you eat is a delicious fuel.

6 Tips to Eat Well While Spending Less!

On a Budget…Eat Well While Spending Less Photo by Google

Whether you are on a limited budget or trying to make your food pounds stretch further, there are a number of simple ways to eat well and healthy while spending less of your hard-earned cash…

Subscribe to get access

Read more of this content when you subscribe today.

Plan Ahead

Make a Weekly Meal Planner To Stay In Your Budget
Photo from Google

Planning your meals for the week ahead and creating a shopping list can help you prevent waste, stretch your food budget and get better nutrition – it helps to avoid those ‘treats’ and ‘little extras’ creeping in at the check-out.  Plan your meals around the protein food – the meat, fish or poultry, this is often the most expensive part of the meal and check your portion size is a healthy one!  Use cheaper ingredients like beans and lentils in stews, chilli, curry and Bolognese to make meat go further and they are also a great source of fibre.

Get Money Off

Before you head off to the shops, check out newspapers and online for discount vouchers and special offers – but only use the ones that are for foods that fit in with your healthy eating plans.  Make use of supermarket loyalty schemes – the points often add up and as they say ‘every penny counts’.  Collect any special bonuses, providing they fit in with your healthy eating plans.

Supermarket Loyalty Discount Reward Cards Photo from Google

Look Up, Look Down!

When in store, remember to check out the top and bottom shelves for lower priced items.  Supermarkets always stock the most expensive items they want you to buy at eye level.  Own-label products are cheaper and often just as good as branded products, so look around and try these out.

Waste Not, Want Not!

Buy only what you need and think about how you can use any leftovers in another meal, in a sandwich or freeze them for another day.  Buy locally produced vegetables and fruit in season and think about freezing them if you buy in bulk. Freeze bread and use it as you need it, rather than throwing unfinished loaves away.

Fresh Vegetables and Fruits From Local Produce Stand
Photo from Google

Ditch The Junk

Tempting ‘buy-one-get-one-free’ offers on highly processed foods and drinks may seem cheap and convenient but they contain lots of cheaper, unhealthy ingredients such as sugar, processed fats, salt and other ‘bulking agents’.  At the end of the day, they aren’t really good value for money and don’t do your health or weight much good if you overeat them.  The more prepared, the product is the less you’ll get for your money – buy a large bag of pasta instead of a frozen pasta dinner or make up a salad at home instead of buying prepared salads.

Careful with Those Ingredients!

It’s great to experiment with cooking new dishes but be careful of recipes that call for one-off expensive ingredients that you may not use again – you could use something similar or look up an alternative recipe online.

Budget Your Spices With Meals
Photo from Google

Following these few steps could easily save loads of money and with some simple pre-planning, making ingredients go further and making ‘special offers’ work for you, your budget can go much further!

Focus on Health, Not Diets or Restriction

Throw Out The Broken Scale and Focus on Health
Photo from Google

After a fair amount of studying, some doctors have concluded that dieting isn’t a great idea for everyone, and that it can actually cause more problems than it fixes. As science becomes less concerned with image, and more concerned about content, people everywhere are discovering that their kind of healthy might be completely different than some other person. This article is geared towards explaining why you should focus on health, not diets or restrictions. 

Subscribe to get access

Read more of this content when you subscribe today.

Unsuccessful Dieters Become Discouraged 

Have you ever tried to go on a traditional diet? Are you still on that diet today? When most people as themselves those questions, the answer can be really upsetting. Researchers have collected a lot of data that shows how people who aren’t successful with dieting will often become discouraged and severely depressed. That leads to them dropping off completely because they feel like pursuing health is useless. 

Dieting Is Often Less Effective

When people go on diets, the most common complaint is that the weight they lost simply comes back. This is because the body is always looking for equilibrium, and it will attempt to return to the state it knows the best. When you put that with the feelings of discouragement, it makes it very difficult for people to want to continue with their health goals. 

The Thinner You Get, The More Health Risk You Will Have
Photo from Google

Thin People Can Get the Same Illnesses

The focus that society has on the size of a person has been proven to provide very little information about the health of the person. People generally look at size as an indication because it’s something that they can see with their eyes, but what’s really going on all takes place in your organs where people can’t see what’s happening. Doctors have revealed that thin people can also get disease that are considered to be synonymous with being overweight. 

Things That Do Help

Instead of looking at belt sizes and things like that, it would be a good idea if you could actually go into the doctor and find out if your vitamins and minerals are being absorbed by your body efficiently. The only things that should never be limited are the things that can actually harm your body, like the inhalation of smoke from cigarettes, and the over consumption of alcohol.
When you eat a lot of fruits and vegetables, and get lots of exercise every month, your body will rise to the occasion when you need it. 

10 Tips That Will Improve Your Immune System

Fruits and Vegetables are Immune Boosters Photo from Google

Your immune system has a big task. It fights germs and keep you from succumbing to sickness and disease. Because your immune system plays such a vital role in regards to your health, you should do everything you can to keep it strong. Here are some ways you can assist your immune system to make it the best it can be.

Whole Foods Pack Lots of Vitamin and Minerals Photo from Google

1. Eat a variety of whole foods. Focus on foods that can be eaten straight from nature. Concentrate on fresh fruits and vegetables, and add in healthy fats, lean proteins, and whole grains as well. By eating a large variety of foods, you will benefit from the combination of vitamins and minerals that each of them provide, which work together to strengthen your immune system.

2. Learn about the specific benefits of individual foods. There are many foods that have special immune-boosting qualities. Fresh garlic is antibacterial, antiviral and antifungal. Yogurt contains probiotics, which benefit the immune system by giving you a healthy balance of gut flora.

3. Practice good hygiene. Simple steps such as washing your hands after using the bathroom and before eating can have a profound impact on your health. Your immune system will have fewer battles to fight if you focus on basic precautions such as these.

4. Get a sufficient amount of sleep every night. Your immune system works best when it has time to rest. If you do not get enough sleep, your immune system will be compromised and will be less able to fight off colds and the flu.

5. Be physically active on a daily basis. Exercise stimulates the immune system by increasing the production of macrophages, which attack bacteria. One bout of exercise brings this effect for a few hours, and regular exercise extends this time period even further.

6. Drink lots of water to help your immune system function at its best. Consuming at least 8 glasses of water per day assists your body in flushing out toxins. Your body also uses water to produce lymph, which transports white blood cells and other immune cells all over your body to fight infection and disease.

woman sitting in front of macbook
Stress Is Harmful To The Immune System
Photo by energepic.com on Pexels.com

7. Avoid unnecessary chemicals and toxins. Taking in chemicals and toxins puts a stress on your immune system. Some are unavoidable, but stay away from the ones you can. These include produce with heavy pesticides, nicotine, and alcohol. Avoid chemicals you apply topically such as certain perfumes and lotions.

8. Get daily fresh air and sunlight. Sunlight is necessary to allow your body to synthesize the production of Vitamin D, which prevents susceptibility to infection. Breathing fresh air brings oxygen to every part of your body, which fights a variety of illnesses, infections and diseases.

9. Avoid sugar and all substitutes. Sugar depresses the immune system, making it more likely for you to become ill with any virus that you are exposed to. Sugar substitutes are no better, which are related to a variety of health problems. Let fresh fruit satisfy your sweet tooth.

Avoid Sweets… Can Cause Depression of The Immune System
Photo from Google

10. Make mental health a top priority. When you are not happy, your immune system suffers. Make time for your happiness and mental wellness. Surround yourself with people who love and care for you, and avoid people and situations that add to your stress level.

Mindful Eating When You Are Busy

Young Adult Is Mindful Eating While Studying
Photo by Google

If you’re a super-busy person or you are going through a busier time than normal, you may wonder how in the world you can find the time to eat mindfully. However, you can. The thing is, we make time for the things that are important to us. If eating mindfully is important to you, you’ll set your life up so that you can do it.

Subscribe to get access

Read more of this content when you subscribe today.

Morning Meditation on The Beach
Photo by Google

Start and End the Day with Meditation 

One thing about mindfulness that is needed is a sign or a practice to help you get ready for the day and to help you wind down so that you can sleep well at night. Luckily, meditation can serve both purposes. It’s all about how you think about it. What’s more, you only need to set aside five to ten minutes each time.

Make Nutrition Important

We tend to pay attention to what is important to us. Sadly, because health issues take a while to show up, we tend to put nutrition on the back burner. This is a big mistake. Make nutrient just as important as brushing your teeth before bed, so that you actually make time for it. 

Savor Your Food

Schedule in enough time to eat meals where you can savor your food. Every meal should take at least 20 minutes to eat. Setting aside enough time to eat the food in a way that makes it pleasurable and enjoyable is important for mindfulness even when you’re busy.

Plan for Busy Times

Use a Notebook Planner to Plan for Busy Times
Photo by Google

You’re probably not busy 24/7, 365 days a year. Because of this, you can make plans for the times when you know you’ll be super-busy. For example, if you know that during soccer season you’ll be too busy, you can feed your freezer with healthy food in advance.

Eat with Gratitude

When you do eat, regardless of who prepared it, do it with thankfulness for the nutrition and the experience. When you are truly thankful for each bite of food that you put in your mouth, it’s hard not to be mindful.

Tidy Up, Organize and Automate

You can also become less busy. Clean up so that you aren’t wasting time looking for stuff. Organize so that everything has a place. Find ways to automate things that you can. Of course, you cannot change the fact that soccer is a busy time, but perhaps you can hire someone to clean weekly, drop off your laundry, and automate your bill paying so that you have more time in other areas of your life.

Focus on the Present

Sometimes, being busy is a symptom of avoiding life. It depends what you’re busy with, of course. But most people can find ways to do better focusing on now instead of later. If your idea of busy is stressing with circular thoughts about an issue at work when you’re home – let it go. Learn to compartmentalize your time.

Breathe

Finally, it’s imperative to breathe properly. Busy people tend to find themselves holding their breath a lot due to stress. Helping your body oxygenate itself properly is going to give you more energy to get through the day.

Mindful Breathing Helps Relieve Stress Photo by Google

At the end of the day, you are responsible for all your choices. You can choose to find ways to manage your time better so that you can eat mindfully. Don’t just give in and give up. Instead, focus on ways you can improve mindfulness in every aspect of your life, including eating.

Mindful Eating: Things to Avoid at Mealtime

Mindful Eating, and What To Avoid Doing Mealtime
Photo from Google

If you want to be more mindful when you eat, there are a few things you should avoid having around to ensure that you really can eat mindfully. Now keep in mind, especially if you have a family, that no mealtime will be uninterrupted. Having said that, you can try to make the experience more enjoyable by making it an important by making it an important enough event in your life to avoid certain things that make eating mindfully impossible.

Subscribe to get access

Read more of this content when you subscribe today.

Mindful Thinking With Family, Enjoying The Taste  Of Healthy Foods
Photo from Google

If you want to be more mindful when you eat, there are a few things you should avoid having around to ensure that you really can eat mindfully. Now keep in mind , especially if you have a family, that no mealtime will be uninterrupted. Having said that, you can try to make the experience more enjoyable by making it an important enough event in your life to avoid certain things that make eating mindfully impossible

  • Electronics- Unless you have a real reason to have them on such as waiting for an emergency call, all electronics should be off during mealtimes. This especially true when you’re enjoying meals with other people.
  • Screens – During mealtime, the TV should not be on either. You don’t need to watch the news, or movies, or anything during a good meal. Instead, focus on how good the food smells, looks, and tastes and be thankful about the nutrition you’re ingesting.
  • Calls – Mealtime lasts at the most 45 minutes for most people. Like electronics in general, if you’re not waiting on an important call for a child or work, you can turn ringers off for the duration of the meal. You cannot do anything about anyone else during that time most of the time anyway.
  • Large Portions – You can always go back for seconds, but start with small potions of your favorite foods. You may still be hungry, but you can always get more food. No need to get large portions when you can take your time and get more when needed.

* Clean Plates – No matter what your momma or granny taught you, you do not need to clean your plate. Eating that food will not feed any starving children anywhere in the world anyway, so that is not a good way to get anyone to eat food. Eat until you’re satiated and no more.

* Stress – If you have had a stressful day, consider taking a few minutes to meditate before you sit down to eat. Eating food when you are under emotional stress is not a good thing to do. Sometimes putting off the meal for a bit is a better choice.  

* Standing – Don’t eat while you’re standing up because that is not going to be a good way to focus on the food you’re eating. You’ll be focused on getting it down as fast as possible if you are standing. Sit down and take your time.

* Eating Quickly – Each meal should take a minimum of 20 minutes to eat. If it’s a larger meal, it should take longer. Focus on chewing each bite of food fully before swallowing. Enjoy the taste, the smells, and the textures. Put your fork down between bites. Enjoy it.

* Bad Food – It’s tempting to run through that drive through when you’re busy, but it’s not the best choice. It’s not even good food. You’re better off making your own hamburger or “fast food” at home to avoid all the chemicals that contribute to cravings.

While no one can eat every single meal avoiding everything mentioned, the point is to give it a try. Try eating a good meal when eating that good meal is your only focus. It’s amazing how good a basic roasted potato can taste when you’re not focused on what happens next on The Real Housewives of Hollywood or worse, The Nightly News.

How To Feed A Big Family on A Budget

Feeding A Big Family On A Big Family On A Limited Budget
Photo from Google

Saving money takes an enormous amount of forethought, but it’s not impossible. During holiday times, a lot of families begin to tighten their spending so they don’t experience any financial hardships. These kinds of things can cause a lot of stress for people who are trying to raise their family in peace, But it doesn’t take that much to shave some cash off your food bills. The following article will give you a few tips on how to feed a big family on a budget.

Subscribe to get access

Read more of this content when you subscribe today.

Get It All In One Trip

One of the things a lot of people forget about shopping is that there is a total cost of shopping that comes as a direct of what it takes to get there. If you make sure to get all of the things you need in one trip, then you’ll spend less money on gas.

Buy Food To Go With Ingredients You Already Have

Basically everyone has things around their house that they simply refuse to eat. Instead of letting it continue to sit there, try getting some ingredients that you can put with it so it can become a meal the less food you waste, the more money you will have.

Put Away Your Plastic

When you use cash to pay for food, it’s a lot easier to keep track of how much money is actually going out. The convenience of being able to go to the store can make you feel less attachment to the money you make. Getting cash cuts spending back a bit easier.

How to Make School Lunches Your Kids Will Love

man in black shirt holding girl in white shirt
Group of Kids Having Pizza For Lunch
Photo by Max Fischer on Pexels.com

Are your kids picky eaters? When you’re making them lunch before school, the last thing that you would want to do would be to send them to school without something that they can really enjoy. Thankfully the internet is here to supply you with whatever kind of info you need, and today it appears to be focused on nutrition, so if you continue reading within this article, you’ll find ideas on school lunches that kids will love.

Subscribe to get access

Read more of this content when you subscribe today.

Why You Should Start a Home Vegetable Garden

person showing roots of a plant
A Home Garden That’s Great For Healthier Eating
Photo by Taryn Elliott on Pexels.com

Have you ever thought about growing some vegetables of your own in a garden? A lot of people are experimenting with growing their own food because they want to have some of their favorite fruits and veggies hanging around the house. With a small amount of research, you will find that growing your own vegetables isn’t; as hard as it looks, and the things you will need are relatively inexpensive.

Subscribe to get access

Read more of this content when you subscribe today.

close up of woman holding vegetables
Homegrown Squash Is Healthier For The Body
Photo by Les Bourgeonniers on Pexels.com

Have you ever thought about growing some vegetables of your own in a garden? A lot of people are experimenting with growing their own food because they want to have some of their favorite fruits and veggies hanging around the house. With a small amount of research, you will find that growing your own vegetables isn’t; as hard as it looks, and the things you will need are relatively inexpensive.

It’s a Relaxing Activity

Have you ever spent any time gardening? Most people feel that gardening is a relaxing activity, and that in itself can be great for your health because relaxation helps you to stay healthy as well. As you spend time kneeling over your plants, you can feel a sense of pride that you’ve taken the initiative to foster the process of growth that lead to some of the tastiest plants you’ve ever had.

They Taste Better

Have you ever had a piece of fruit from the farmers market? The consensus is that the farmers market fruits and veggies taste better than the ones from the store. That could be for a variety of reasons, not limited to what companies spray on the food, and what they use to feed the plants.

sick woman lying on the sofa
Eating Veggies From A Store Has Given You The Foodborne Illness
Photo by Pavel Danilyuk on Pexels.com

You Know Where They Came From

Recently, it was said; that many of the plants that were sold may have different origins than consumers expect. Food that comes from countries that don’t have as many safety regulations could be a serious risk of becoming contaminated at some point during transport. When these foods make it into the population, outbreaks of foodborne illness can break out and spread furter.

It Saves Money

Growing your own food saves you money. When you can grow your own veggies, you can rest easy knowing that when you run out, there will be another plant waiting for you to pluck it for freshly seasoned meal.

Life Isn’t All About Sacrifices,
Life Is About Being Healthy and Staying Healthy .
Author Lady Robinson

How To Talk About Food and Nutrition To Your Children?

mother and daughter preparing avocado toast
Mother Teaching The Daughter How To Prepare For A Healthy Meal
Photo by August de Richelieu on Pexels.com

Have you ever spoken to your kids about nutrition?

When kids are young, they’re drawn to all sorts of terrible food through powerful marketing techniques. To combat this and make sure that your children are making healthy choices, it’s important to show them how to make good choices. Without this guidance they would be left to the mercy of companies looking to exploit your child’s desire for sweet and salty foods. In the next few paragraphs, you’ll find a few pointers on how to talk about nutrition to your children.

Talk About Food as a Family and Teach Your Children The Cooking Basics

Your kids are always looking for ways they can make themselves useful and available to you. In a situation like this, it would be a good idea to utilize this part of their drive and get them involved with what you are trying to do. If you make discussions a family matter, you’ll get more honesty and complete feedback about things that you are discussing.

During dinner time, you can also get them to help you with some light tasks. Tell them what spices you use and what they can do to change the flavor of food. If your children are smaller, teach them how to be safe around people in the kitchen. Persistence is the key with small children, but they will grow in their awareness as you instruct them.

Subscribe to get access

Read more of this content when you subscribe today.

Food is just what it is, so it would be unhealthy to project negative attitudes about certain types of food to your kids. The best thing to do would be to tell them which foods are for special occasions like cakes, and which should be eaten on a daily basis. If you project negativity and tell them that certain foods are bad foods, then it could create stress for your child, or they might turn the other way and view the taboo food as something desirable. These types of attitudes can carry on into adulthood, which can be very difficult to correct without some form of cognitive therapy.

Don’t Make Negative Comments About Yourself

Everyone feels down about themselves sometimes. It’s difficult for some people to be happy with how they look, but when you say negative things about yourself to your child, it can give them an extreme view of the importance of attractiveness. Children soak up all kinds of behaviors, so you should be aware that observing that kind of talk could cause them to become more judgmental of themselves and others around them.

Don’t Force Them to Eat It All

During the early years of the 20th century, the world was facing serious food shortages in many of the most developed countries. During that time, attitudes about waste were created that caused lots of frustrated parents to force their children to eat all of the food on their plate regardless of the fullness of the children. Children are naturally able to tell when they are fully sated. When you force them to eat more than they need, it can create a disconnect with their natural senses and cause them to overeat on a regular basis. If you are worried about waste, then it’s a better idea to serve smaller portions.

%d bloggers like this: