Archives For Balanced Diet

It is a fact that vitamins have a very positive impact on our health and the lack of any vitamin in the body leads to loss of immunity and various diseases. Although we know a lot about vitamins and minerals, the often question is: is there a difference between natural vitamins from fresh ingredients and synthetic vitamins obtained in the laboratory? Theoretically, yes: they both have the same chemical composition and perform the same biological function. In practice, however, the organism easily absorbed vitamins from the fresh food, and furthermore the consumption of fruit and has a number of other advantages over synthetic vitamins.

Fruit salad

Why Go Natural
Most supplements sold are made synthetically and have a small insignificant portion of the vitamins extracted form food. Vitamins aren’t just one chemical compound they are a mix of co-factors, co-enzymes and enzymes all necessary to keep you healthy. For example, synthetic vitamin C only has ascorbic acid unlike natural vitamin C which has a majority of components. The excess ascorbic acid is flushed out while your body breaks down its tissue to get the needed minerals. And every other vitamin has components that work together to keep your immune system working smoothly.

Hydration

Each fruit is composed mostly of water. Since the human body is 70% water, it is clear how important it is for our health to consume sufficient amounts of liquid. Freshly squeezed juice and fresh fruit are one of the best sources of water for your body and this you cannot get from synthetic vitamins.

Strawberry in water

Good Digestion

Fruits are rich in fibre, and this is something that you will not find in a pill, which is important for keeping your body healthy. Foods rich in fibre, like fruits, help your body avoid certain diseases, such as high blood pressure and diseases of the digestive tract. Most fruits speed up digestion and removal of excess fluid from the body.

Not Expensive

Supplements and various vitamins may be too expensive. Of course there are fruits that are expensive, if not from your area, but you can always turn to domestic products, which are cheaper than tropical fruits and vitamin supplements. In addition, if you do not know what to buy as a gift to a friend who regularly eats fruit, I always go for an order of  a gift hamper here in Sydney and they are usually very surprised.

Fruit

Preserves the Environment

Production at the factory or laboratory of any kind leaves behind a negative effect on the environment. You don’t have that with the fruit – eating apples, grapes, pineapple does not set before us ethical and environmental concerns and it is known that trees are the lungs of our planet.

Balanced Diet

One or several tablets of vitamins can’t fill you up while with eating fruits, you will kill two birds with one stone. You have ingested enough vitamins for your body you won’t need additional meals and that way you can maintain your ideal weight. Try making one day a fruit only day to cleanse your body of the heavy foods you usually eat.

On the shelves of pharmacies you can find a large number of vitamin products from individual vitamins and minerals to complex multivitamin / multi-mineral mixture and blend of well embedded elements. Although physician recipe is not required for these preparations, you will need expert advice in order to choose the right product, as well as for proper dosing, but with the fruit you do not have to think about that. Synthetically produced vitamins tablets contain a high concentration of vitamins, but excessive use of vitamins and minerals is not advised because your body will need to work hard to get them out of your system.

Going vegan has made me rediscover all edible seeds. The newest addition to my cupboards is the chia seeds-a vegan superfood , which were a complete mystery to me until not so long ago. I have always been a fan of seeds any way , but mostly I would have them roasted and wouldn’t pay that much attention to them. Edible seeds are actually so full of goodness-  fiber, protein, vitamins, and minerals-its all there.

Here is a list with some of my favourite edible seeds and their health benefits .

edible seeds-pumpkin seeds

Pumpkin Seeds

 

1.Pumpkin seeds -These green little monsters are full of protein, iron, and zinc, and they’re one of the best sources of magnesium, a mineral that helps with  blood pressure, build bone strength, and even reduce stress.Toast your pumpkin seeds or eat them raw.You can also add them to breads and salads . They also make a yummy snack during the day.

 

 

 

edible seeds-sunflower seeds

Remember doing this as a child 😉

 

2.Sunflower seeds-These tiny black seeds are very high in Vitamin E-the body’s primary fat-soluble antioxidant.Vitamin E as a  powerful antioxidant that protects cells from free radicals. Sunflower seeds are also a great source for the antidepressant phenylalanine, an amino acid the body turns into the brain chemical norepinephrine, which keeps you alert and focused. Sunflower seeds are particularly rich in magnesium , which is needed for good bone health. Enjoy sunflower seeds raw or lightly toasted for a richer flavour. You can also add them to breads and salads for a nutty mild taste.

 

 

edible seeds-chia seeds

Full of energy!

3.Chia seeds -These very small seeds have no flavour, but they make it up on nutritional value.Chia seeds also provide fiber, iron, calcium, niacin, magnesium, zinc and phosphorus.Chia seeds are an incredible fiber resource with nearly half (11 grams) of the amount you need every day in a single ounce. They also contain 18 percent of your daily calcium requirement—more than triple that of dairy milk—which helps your bones, and they have some of the highest levels of plant-based omega-3 fatty acids of any seed.Chia seeds contain about 20% protein, a higher percentage than found in many other grains such as wheat and rice. Chia seeds contain strontium which helps to assimilate protein and produce high energy.I normally add chia seeds in my morning smoothie and also make raw date and nut bites as a tasty snack.

 

edible seeds-sesame seeds

Love them!

 

4.Sesame Seeds -very small to eat as a snack , but they make one of the most amazing dips in the world-tahini. They also make one of the sweetest treats on Earth-Halva. Sesame seeds are a very good source of copper and a good source of magnesium and calcium.Sesame seeds contain zinc which is vital for a bone mineral density.Sesame seeds  are sources for some phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins and dietary fiber with potent anti-inflammatory benefits as well as health promoting properties.

 

 

edible seeds-hemp seeds

Nutrition power house

5.Hemp seeds-another edible seed added to my cupboard as a result of going vegan. This seed is amazing .It contains all 20 amino acids, including the 9 essential amino acids, all of them easily digestible,that  our bodies cannot produce.Hemp seeds protein percentage  also strengthen  the immune system and helps your body to get rid of  off toxins.Hemp seed is the Nature’s highest botanical source of essential fatty acid, with more essential fatty acid than flax or any other nut or seed oil.It contains the perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid – for cardiovascular health and general strengthening of the immune system.Hemp seeds are a rich source of phytonutrients, the disease-protective element of plants with benefits protecting your immunity, bloodstream, tissues, cells, skin, organs and mitochondria.Over all if you gonna add seed to your diet choose hemp seed. It makes amazing  forest fruit smoothie.

 

 

In the meantime thank you very much again for being here.

Stay Healthy and Feel Fresh,

with lots of love

Ivelina

 

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Motivational Quote of the Day

Do not let what you cannot do interfere with what you can do. ~ Anonymous

This is a very powerful message and make sure you heed it.

We so often find ourselves worrying and stressing about situations and occurances that we have no control over.

And we also focus alot on that which we can’t do instead of  focusing on our strengths.

We all have been given incredible gifts and talents so focus on what you can do not what you can’t . Also focus on that which you can influence instead of what you can’t.

 

Exercise Tip Of the Day

Easing stress and anxiety. A twenty-minute bike ride won’t sweep away life’s
troubles, but exercising regularly helps you take charge of anxiety and reduce
stress. Aerobic exercise releases hormones that relieve stress and promote a
sense of well-being.

If possible I often suggest that people exercise during their lunchbreak especially in a very demanding and stressful job.  It will break up your day and you will return to work rejuvenated and reenergised and feeling much more positive and less stressed. Your productivity will go through the roof.

We have some news we will be announcing later today so make sure to keep an eye on your inbox as you won’t want to miss it.

Nutrition Tip Of The Day

Avoid ready made fruit juices.

More often than not these are loaded with sugars and preservatives.  When shopping make sure you never purchase those fruit juices on the normal shelves. If you are going to get some make sure to get them out of the refrigerator as the reason they are there is that they are made from actual fruit and will go off if left out of fridge.

Those fruit juices on the shelves are made from concentrate and loaded with sugars to preserve them and give them long shelf life.  Also check out the nutritional breakdown and you will be shocked at the % that is actually fruit vs sugar.

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Today is cheat day in the Sheahan household after 6 tough days training hard and folllowing rigid nutrition plan.  We are all salivating at the thought of todays cheat :

Vegan Choc Chip Brownies with Choc sauce and Vanilla Icecream!!

My favourite!!!   I can’t wait

What is your favourite cheat meal?

Key thing though is on “Cheat Day” make sure it is not a 24 hour binge.

Cheat meal is sufficient. With it being 2nd December many have started to wind down, get lazy and break their good habits already. Make sure you are not one of them.
There is no reason to make christmas indulgences last a month or more.

Keep on track right up to Christmas weekend, enjoy it and then get back on track around 27th Dec. Why go through so much effort only to ruin it now???

Are you going to commit to me that you will keep with your exercise and nutrition program up until 22nd Dec?

 

Motivational Quote of the Day

A pessimist sees only the dark side of the clouds, and mopes; a philosopher sees both sides, and shrugs; an optimist doesn’t see the clouds at all – he’s walking on them. ~ Leonard Louis Levinson

I love this quote.  It is so important to see the positives.  Too often we focus on the one “bad” thing we did or didn’t do instead of the 10 incredible things we did.

You have incredible potential within you.


Exercise Tip of the Day

Exercise At Home Tip : If you Like chinups then invest in the portable chinup stations that you just fix into the door frame. Great invention. And chinups are fantastic exercise if you want to develop the V shaped back and ladies that does not have to be the more male “bat wing” like back but nice slender and toned shapely back.

If cant do full bodyweight then use a chair and distribute your weight on it so that you can complete reps.


Nutrition Tip of the Day

Vary your grains when it comes to bread.  Bread these days contains so many preservatives etc.  A few decades ago bread was real homemade bread with not more than 3 or so ingredients. Now you look at the back of a sliced pan (loaf of bread) and the ingredients list is as long as your arm.

ON that note if you see “hydrogenated” anything in the ingredients drop it. Regarding the grains try spelt bread, rye bread, oatcakes, rice cakes, etc.
If you’d like to get more of these, healthy and delicious recipes, plus a workout programme that helped hundreds to lose weight fast, join our Home Workout System.

 

Do you eat porridge or oatmeal in the US?

Or do you avoid it like the plague looking at it as something plain and disgusting?

Or maybe you like it but would like it to be a bit more appealing

Well today I will share with you what I do each morning and I really look forward to my porridge.

I just use water with the oats and stir it until it is starting to fix together. I then put in some rice/almond milk and keep stirring. This creates a creamy texture. It is important to make sure that the mixture doesn’t get too dry, Need to keep certain amount of liquid in the pot all the time

And voila there you have a very appealing and tasty bowl of porridge. I see it as a treat as it is very tasty and filling and so nutritious.

So give that a go and let me know what you think.

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Want to achieve a destined balance in your life? The Diet Control is the answer for it Control on Diet has wonderful power to make the hormones to be in balance and be contained in a flourishing range. Want to balance your diet then there is a best way to

Balance your diet with Zone (Balance) Diet. It is the Zone (Balance) Diet’s goal to support one person attain a healthy, better, and longer life.

When you hear the Word Zone Diet, the word balance is directly related with it. What is Zone diet? The Zone Diet is a personalized diet based upon the dieter’s gender, activity level, and ratio of body fat, and includes 40 percent of its calories from carbohydrates, 30 percent from protein and 30 percent from fat. All meals and snacks follow this 40-30-30 distribution ratio, causing the body to work within its peak performance “zone” for maximum energy and weight loss. Principally because it deals with balancing the hormones in a medium range that controls hunger. also with less calories but not neglecting the proper nutrients our body needs to sustain a longer flourishing life.

The excellent thing in Zone Diet is that it promotes equilibrise among the body’s hormones not for a destined limited punctuation of time but for a lifetime (as long as one sticks with the diet), and it does so in a medium level. What do medium level here means? This means that Zone Diet offers level in the following areas:

1. A Diet should be a very low fat protein.

2. A Diet has little glycemic carbohydrates that can be found mostly in vegetables and fruits.

3. A Diet has monounsaturated fats that are friendly and good to the heart.

4. A Diet should include a variety of food and vegetable.

5. Well Balanced diet helps the metabolism to balance the amount of fats it absorbs as it diverts its efforts to absorb other nutrients along with it.

6. Say yes to vegetarian and a no-no to non-veg, for a simple reason that animal protien is readily absorbed by the body.

7. Remember that extra protein is then converted into fats and stored in the body as fats, so eating heavy amount of proteins instead of fats might not be a good option always.

8. Make a Time-table and stick to that, in some diet plans like Weight Loss 4 Idiots the time table changes to bring a change in metabolism of the body.

9. The aim of any diet should be to talk to the metabolism and teach it how not to absorb unnecessary fats in the body.

10. You should never cut down your fat intake to 0%, fat are essential requirement of the body and should become a part of every meal only the quantity should be less of course.

Want to know whatever breakthroughs regarding the Zone Diet? According to the Joslin Diabetes Research Center of the prestigious Harvard School of Medicine, the Zone Diet is Excellent expressed as:

1. Medium in carbohydrates diet

2. Medium in Protein diet

3. Medium in fat diet

Basically, the Zone Diet can be understood in the ratio where there is one conception of fat for every digit parts of Proteins and three parts of carbohydrates. This ratio helped in the treatments of identify 2 diabetes and obesity. See the morality Zone Diet gives to our lives? There is more to conceive about this amazing Zone Diet at Diet Fads.

Bella Mclaine is a specialist researcher and plays a contributory role in providing full information on Balanced Diet , On one of the website she has written extensively about Balanced diet is bodyhealthbeauty.org.

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