Food Nutrition - Maintain A Food Diary for Healthy Weight Loss

Are you finding it very difficult to lose weight no matter how much you think you are restricting your daily food intake? It is very likely that the problem lies in your diet because food and nutrition are absolutely essential to maintaining proper metabolism and staying healthy. Plenty of people cut back on their food intake but with very poor results. In fact, the biggest mistake that most people do is fail to keep track of exactly what they are consuming and when. If you do not have accurate information about the food you consume then you have no means of exercising any form of control on it.

If you are serious about getting the right food nutrition whilst losing weight then you have to start maintaining a food diary. You could use a regular diary and pen for the purpose or you could use your computer or smart phone. As a matter of fact, there are lots of smart phone apps that automatically calculate your daily calorie intake if you enter into it the correct information regarding the food you eat.

There is a dual advantage to using a food diary. One is that it gives you a fairly accurate idea of how many calories you have consumed in a day. This helps you to divide your recommended daily intake roughly equally amongst the 5 meals that you are required to eat each day. You will also get into the habit of planning your daily meals so that you get the necessary food nutrition without too many calories.

The other advantage of maintaining records is that you will automatically reduce your intake of food because of having to write it down. You will not reach for the extra cookie or another helping of food because you won't want to write it down. In fact, the mere fact of maintaining a food diary acts as a deterrent to overeating for most people.

You do have to be very honest in maintaining your diary very scrupulously else the whole exercise will be wasted. You will begin to lose weight gradually because of reducing the number of calories you consume on a daily basis. You do not have to take to a fad diet in order to lose weight as long as you keep your diet healthy and balanced. With the right food nutrition, you will also be able to maintain beautiful skin and hair whilst losing weight gradually.

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Nutrition and Diet Importance During Cleansing

These toxins can affect our health and lead to water retention, premature aging, and increased risk for a comprised immune system. To avoid these health risks, you should rid your body of these toxins.

You can get rid of these toxins by cleansing your body. There are many benefits to cleansing, such as improvements in energy levels, vision, hair, skin, mental attitude, and the ability to handle stressful situations. Those people who have cleansed their bodies have also reported weight loss, increased healthy skin, improved concentration, more energy and an overall healthy body. The problem with a lot of cleansing methods is that although they rid your body of toxins, they also deprive your body of the nutrients that it needs. By performing a nutritional cleansing, you can get rid of the toxins in your body while simultaneously providing your body with the necessary nutrients.

It is very important that you maintain adequate nutrition and diet while you are cleansing your body. The ultimate goal of doing a body cleanse is to become healthier, but you can't achieve this if you aren't getting all of the nutrients your body needs.

There are many vitamin and nutritional supplements you can take while you are doing your cleansing to make sure you are getting the necessary nutrients. For example, Cleanse for Life, IsaGenix Greens, IsaFruits, IsaOmega Supreme, Natural Accelerator, FiberPro, Multi-Enzyme Complex, C-Lyte, and IsaCalcium.

You can purchase some of these supplements at a health or nutrition store near you or on the Internet. You should take caution when ordering anything on the Internet that you will be ingesting. Make sure the company you order from has a good reputation. Instead of simply ordering whatever has the lowest price, look for things like testimonials and customer reviews.

With all of the toxins that our bodies come in contact with on a daily basis, it would be a good idea to a body cleansing. There are many types of cleanses, but whichever type you choose you need to make sure that you are going about it in the healthiest way possible. Get the necessary supplements to stay healthy during your cleansing and get rid of the toxins in your body. You will be grateful you did when you have more energy, well balanced diet during your cleansing experience and wonderful feeling of being healthy without all the toxins dragging you down each day.

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Getting Kids Involved in Nutrition Early

Last year when many schools around the country implemented new school lunch guidelines, the move sparked protest among students and the movement got off to a rocky start.

Children resoundingly rejected the new menus, forcing many school districts, Los Angeles Unified School District included, to re-evaluate their implementation plans.

The difficulties and issues school districts are facing with school lunches, however, run much deeper than just picky eaters. If a school district wants to instill a healthy lifestyle in students, they must implement nutrition plans that educate beyond the lunchroom.

Children must be taught health and nutrition at a young age, and then these plans must be executed throughout their educational career.

An example of one school doing this is Mark Twain Middle School in Los Angeles. They use a school garden as a catalyst for learning in various subjects like math and history, while using the food grown in the garden for school lunches.

This has led the Los Angeles school board to vote to expand nutrition education to be integrated into the curriculum.

"We have a sacred obligation to make sure we do everything in our power to raise the quality of our nutritional content," Los Angeles Unified School District (LAUSD) board member Steve Zimmer said to The Los Angeles Times.

While they may not need to be as extensive as Mark Twain Middle School, other school districts must follow LAUSD's example if they want their new school lunch plans to have a lasting effect on children.

In addition to implementing nutrition programs into the curriculum, other measures can be taken.

Deborah Lewison-Grant and Carolyn Cohen, Co-Founders of FoodFight, an organization dedicated to raising health and nutrition awareness in schools, explained that teachers should set the example.

"We can't expect students to make healthy choices (either in or out of school) while the adults in their learning communities are plunking down sugary drinks, chips and candy bars on their desks and ignoring conventional wisdom about eating well balanced meals," Lewison-Grant and Cohen wrote in a blog post.

They continued, explaining that, however, teachers themselves must be educated in nutrition as well.

"At the same time, we can't expect teachers to act as role models for their students without giving them the knowledge they need to make healthier eating and buying decisions and supporting their own health and wellness needs," Lewison-Grant and Cohen wrote.

Ultimately, a combination of example and education is the only way to truly get children to adopt a healthier lifestyle. Just giving kids a new menu won't cut it, because they just won't eat.

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10 Basic Nutrition Rules for Workout Beginners

Nutrition makes up at least 60% of your training regimen. It's great to exercise but what you eat will play a larger role in how well you develop. This article covers 10 basic rules to follow when training and wanting to eat healthy to get results.

1. Carbohydrates (40-60% of calories per day)

Carbs are used to replenish glycogen stores in your body which is used for energy when you exercise. As a general rule, 2 - 3 grams of carbs per pound of body weight should be your goal each day. Slow digesting carbs will be used for your meals but will slow you down if eaten pre-workout. More on this later.

2. Protein (20-30% of calories per day)

Protein breaks down into amino acids that your body uses to build muscle fibers and in some cases, it provides an energy source as well. Depending on your fitness goals, the amount you eat will vary but as a general rule, if you are an average gym goer, 1 gram per pound of body weight will do the trick. Stick to chicken, turkey, lean beef, fish, eggs and dairy as sources.

3. Fats (20-30% of calories per day)

Yes, there are a number of bad fat sources you should avoid but there are also quite a few good ones too. Experts say that 20-30% of your calorie intake should be from fat each day. A higher fat level means a better supply of testosterone to your body. Without it, you will not grow muscle very well. Red meats will give you the saturated fats you need with mono unsaturated fats coming from nuts, avocados olive oil and peanut butter. Omega-3 oil are really good fats and come from fish and walnuts.

4. Calories

The more you exercise, the more calories you burn so you will need to eat more than an average person will eat. On the high side, 20 calories per pound per day is plenty. See how your body reacts and adjust accordingly.

5. Several Meals a Day

The standard 3 meals a day is not the norm any more. Most trainers now recommend 5-6 smaller meals each day which works out to eating every 2-3 hours all day. This will help to feed your body the nutrients and energy it needs consistently so it will grow.

6. Eat Before Bed

Contrary to what some will say, eating late at night is not a bad thing. You will be "starving" your body for the next 8 hours so a good supply of nutrients and slow digesting protein will help to keep the muscle build activities going. Casein is a good choice and is found in cottage cheese. Eat some healthy fats as well in the form of mixed nuts or peanut butter.

7. Shakes

Protein shakes are easily digested and will give your body a quick supply of protein and carbs pre and post workout. Aim for 20 grams of protein with 40 grams of carbs as a post workout supply within 30 minutes of finishing exercise and again an hour later.

8. Carb Types

Pre-workout (30 minutes before) eat a slower digesting carb to supply blood sugars for your training. Eat fruit or whole grains bread. Post workout will be different. Your body needs energy quick so stick to faster digesting carbs like white bread, potato or a sports drink like Gatorade. These drinks contain sugars and will spike your insulin that helps your body create glycogen and transport nutrients to your muscles.

9. Creatine

This is the most researched supplement on the planet. It is considered very safe to use and will help you to develop muscle mass quicker.

10. Hydrate

Loss of water will kill your chances of training well and getting results. Especially with creatine use, you need to drinks lots of water every day to build muscle mass and to flush out waste by products of metabolism.

My name is Jacques Delorme and I run a youth nutrition blog at http://visportsnutrition.ca where you can get all sorts of information on nutrition, exercise and motivation for youth athletes. Visit my site and feel free to leave comments and questions if you need more information.

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5 Food Nutrition Tips to Help You Look Young Longer

Are you concerned that you are beginning to show the first signs of aging? The part of your body that gives away your real age is your skin. It gets easily damaged as you grow older since it becomes thin and fragile. You might be tempted to use lots of anti-aging products on your skin in order to stay young for long however they have limited effect. Your metabolism also slows as you become older. You'll find that you no longer have high levels of energy and that you also put on weight easily.

You'll find it a lot easier to look and feel young if you ensure you get the best possible food nutrition. In fact, it is imperative that you use the following tips:

- Eat lots of foods rich in anti-oxidants. Many fruits, especially berries, and vegetables are loaded with anti-oxidants which ensure that the damage caused by free radicals is reduced to the absolute minimum. Your daily diet needs to have plenty of brightly coloured foods which contain essential phytochemicals.

- Eat foods filled with vitamins. Certain vitamins help in the production of collagen and also in the replication of cells. This enables the cells of the skin to remain thick and strong, ensuring that it withstands the negative effects of UV rays and heat.

- Consume plenty of probiotic foods. These foods which contain live bacteria help improve your digestive processes. This in turn ensures that your metabolism is high and also that your body is able to absorb all the nutrients contained in your food.

- Include moisture-rich foods in your diet. Water is absolutely for healthy skin and excellent metabolism. Foods such as watermelons, cucumbers and apples ensure that you get the moisture you require.

- Add foods containing natural phytoestrogens to your diet. Phytoestrogens have the ability to put the brake on the aging process. Yams and chickpeas and also foods made out of soybeans (tofu, soymilk, edamame) are great sources.

You will definitely be able to stay young longer as long as you watch what you eat. Make sure that you pay a lot of attention to the subject of food nutrition because it is one of the keystones of good health and youth. You won't need to spend a lot of money on beauty treatments that don't even give you the desired results since your diet will take care of it for you.

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The Benefits of Sports Nutrition Drinks

We all know that workout routines and intense exercising can dehydrate the body thus increasing the chance of a circulatory condition or stroke. That's why sports nutrition drinks are almost mandatory in some cases and even enjoyable when they're all natural. If you want to know what type of nutrition drink is the most appropriate, make sure you consult a specialist first. During a workout routine people lose a lot of fluids and electrolytes, such as calcium, magnesium, phosphate, potassium, etc. The purpose of nutrition drinks is to replace these substances and restore the balance.

Nutrition drinks come in different shapes, colors and they all have similar ingredients; some of the best known brands are Ensure, Boost, Sustacal, Resource, Gatorade and more. Even though it is more comfortable to buy a drink that is already made and can provide you with all the minerals you need during exercise, it is best for you to buy some fruits and make your own healthy drink. Apples, oranges and grapes are thought to be some of the best, since they have glucose and fructose sugars, as well as potassium. Adding a tablespoon of salt replaces the sodium lost during the exercise and gives you energy..

Check out these tips and you'll know what to take if you want to be energetic an entire day. The best time to drink your homemade nutritious shake is during your training. If you use it before, the body will begin to produce insulin that could lead to hypoglycemia in the middle of your workout. Also, it is better if you drink a nutrition drink rather than eating a nutrition bar because food remains in the stomach for a longer period and the needed carbohydrates will not be absorbed at the right moment. Another useful rule is to sip a quarter of rehydration fluid per hour, when working out throughout the day.

You should always try to drink a lot of water, although it's not as nutritious as an energy drink. When you exercise and you solicit your muscles, you lose a lot of water, amongst other minerals. Sports nutrition drinks can help you regain that energy fast and effective.

Water is replaced only with water, so make sure you drink two glasses before training even if you're not thirsty. At least 2 more glasses will work miracles on your body. You will feel rejuvenated and you will have the power to exercise more which is also the purpose of your entire exercise. Sports nutrition drinks are a must while working out, especially when it's an intense routine. Even though you think that you are strong enough to keep up, your body will tell you otherwise at some point.

Doing exercise every day of the week, every week of the month, and so on, will make your body lose minerals and fluids that must be replaced. It is not healthy leave a gap and stay without vitamins because in time the body will get weaker and weaker. Making your own nutrition drinks from fruits and veggies is also a viable alternative to buying branded liquids at the store.

For reviews on Sports Nutrition Drinks such as the Redline Energy Drink visit Sport Nutrition Drink

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Important Facts About Food Nutrition Labels

Food nutrition labels are often seen at the back of food packages sold in the grocery stores. Most people do not know the fact that these tags are as important as the contents each package holds. 

In fact, only a small percentage of shoppers care about reading them before paying for the goods they have at hand. This small crowd of shoppers are usually health buffs who are dedicated to managing their weight.

If you are keen to observe, the nutrition facts printed on these labels come with other information like the ingredients, approvals from different health organizations, recommendations from respected sources and indications where certain products are made.

The common name of the item sold is the major information that makes up food nutrition labels. It is followed by the serving size. The serving size is provided so that consumers may be protected from the harms of taking much food in their systems. 

Those who are having a close watch of their weight must be able to track the amount of calories and fats per serving if they wish to eat more than the recommended serving. With this, they will be able to track how much hours they need to spend in the gym to burn the extra calories.

Apart from weight gain, more serious challenges to a person's health may be prevented through some helpful information in the package. These are the detailed nutritional facts that include the amount of carbohydrates, cholesterol, saturated fat, protein, vitamins and minerals. As we all know, people with heart disease must stay away from foods with high cholesterol. 

All these are listed in standard units so that a regular consumer will find it easy to track their amounts. Furthermore, people plagued by certain allergies can avoid eating allergy-causing substances if all the ingredients are listed on the box or packet of food they are purchasing.

On the side of the food companies, packaging and labelling also provide an effective means for them to entice consumers to purchase their products. A creative logo, neat design and vibrant colors can definitely attract shoppers who are browsing through the grocery shelves. Consumers are also attracted by health claims in phrases like 'decreased possibility of certain cancers', 'certified fat-free products' and 'energy-giving solution'.

There are special requirements by which these food tags must be produced. These requirements vary according to the kinds of containers in which foods are stored. Liquids and other solid foods kept in bottles and jars are often refrigerated. And so, the food nutrition labels to be attached to them must withstand very cold temperatures and moisture. Texts in substandard tags sometimes smudge when they come in contact with moisture. In cases like this, strong materials and glues must be used to suit such conditions whether they are applied manually or through a machine. There are also situations where non-toxic ink is required for the printing of these tags as they are to label edibles. Herewith, soy based inks are utilized during the printing.

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Nutrition Weight Loss Tips - How Proper Workout Routines, Diet and Nutrition Can Help Weight Loss

Proper workout routines, diet and nutrition are the most important factors when it comes to weight loss. Paying attention to your food choices and eating patterns along with exercise should be your primary goal if you want to lose weight quickly. 

You gain weight when you normally eat more calories than your body burns. So, the key to long term weight loss is to change your diet (like eating low calorie diet) and perform workout routine in moderation.

When doing workout routines, do strength training and perform workouts that engage multimuscle groups which should help with your weight loss. 

Strength training is an effective exercise to build more muscle and burn calories. So, always incorporate strengthening exercises along with your aerobic conditioning exercises in your workout routines to accelerate your weight loss programs.

When it comes to nutrition, incorporating smart food choices is very important. Avoid sugar, cream, oil, margarine and fried foods, and, eat vegetables, fruits, legumes and grains. 

Eat colourful fruits and vegetables as they contain fiber and pack powerful anti-oxidants. Eating fibrous fruits and vegetables help you keep fuller longer as they get digested slowly and help you to cut down your total caloric intake.

Last but not the least; don't depend just on your normal foods for your body's optimal nutrition. Taking nutritional supplements along with your regular diet is very important these days. With commercialization of the food industry, the foods that we eat today are bleached, processed or treated with chemicals; therefore they get stripped of their vital nutrients in the process. 

Hence, adding dietary nutritional supplements (such as multivitamin supplements) is a must these days to meet your nutritional requirements and, curb food cravings to lose weight quickly.

For more info like these visit: workout routine tips

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Weight Loss Nutrition - How To Determine If Your Diet Is Right For You

With 50,000 results coming from searching "diet books" on Amazon.com, it's not surprising that so many people are confused about what they should be eating to lose weight and get healthy. Many people embark on fad diets without knowing how to tell if a diet plan is right for them or not. In this post, I'm going to share with you the principles that I believe all good nutrition programs should follow.

So let's get to it...

1. Good Nutrition Controls 'Calories In' Versus 'Calories Out'

This is not just a dietary rule but a fundamental law of nature. Known in the physics world as the First Law of Thermodynamics, it states that that energy cannot be created or destroyed, only transferred. How does this apply to what you eat? If you eat more calories than you use, you gain weight. Or if you take in less calories than you use, you lose weight. And if you take in as many calories as you burn, you will remain the same weight.

In reality all calories aren't made equally and severe calorie-restricted diets can waste away your muscles which can end up making you gain the weight back. However, calories are an important factor and can be the sole determinant of whether you are losing or gaining weight.

2. Good Nutrition Improves The Way You Look And Your Health

Not only should you look better from a good nutrition plan but your blood chemistry should improve as well. You should take before and after pictures along with measurements to measure your change in appearance but going to the your doctor to have your blood work done is the way to tell if your health is improving. This way you make sure that your nutrition plan is also improving your health as well as your aesthetics.

3. Good Nutrition Provides Results

"I don't understand. I eat we but I'm still gaining weight." I have news for you: you are not following an appropriate nutrition plan if you are not losing weight. Maybe your diet isn't right for you, maybe your diet is good but you are not following it well or maybe your diet isn't right for anyone. The fact of the matter is that a good nutrition program is one that provides results.

4. Good Nutrition Has Flexibility

I call this the 90/10 rule. I eat a pretty strict diet about 90% of the time, but the other 10% I cheat. Never having ice cream, or drinking alcohol, or eating pizza is not my idea of a good time. Let's face it: some of the things that are "bad" for you are also pretty tasty!

I encourage my clients to reward themselves every week with "cheat" meals. Knowing that you will eventually be able to eat something that you want helps with adhering to your nutrition plan. There's also evidence that cheat meals can help with your results via a hormone called leptin.

WARNING! You might have to be really strict for several weeks (or maybe even months) to get yourself started so you can develop the new behaviors that that will put you on the track to success. Another problem that I see is that people think they're cheating 10% of the time when they are actually cheating more. 

Don't do that! Like I mentioned above, if you aren't getting results, then most likely that you are not sticking to your program or your program isn't good for you. Using a food diary is one way to be sure you know exactly what you are eating. No need to weigh your food, just start writing things down.

The Take Away

The big take away here is that your nutritional plan should be getting you results, improving the way you look and your health and allow you some room to have some treats in the process. If it isn't, then something needs to change!

Ted Ryce is a Miami Beach Personal Trainer who specializes in Fitness, Fat loss and exercises for Injuries.

Visit my website for more information on Fat Loss, Nutrition and Miami Beach Personal Training.

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Top 10 Exercises Without Weights

If you hate to go to the gym, you are not alone. The good news is - you can get results in the comfort of your own home with some simple home exercises.
Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.
Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym.


1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.

2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.

3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.

4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.

5. Push-Ups, Triceps Position (you guessed it - triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.

6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints.
Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.

7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height.
Angle the foot farthest from the wall at 45 degrees. Bend the other leg back.
Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.

8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.

9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.

10. Stair Running Stair running isn't usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance.
Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.

To read reviews on home exercise equipment and learn how to choose the best exercise gadgets for your needs, visit Nitin Chhoda's new site guide to exercise equipment

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Is Diet and Nutrition the Best Way to Lose Weight Fast and Safely

Diet and Nutrition has been known to be the best way to reduce weight fast for a long time time. Although many people still struggle to lose weight, it is possible to burn body fat fast and keep it off permanently by eating fat burning foods that add nutritional value to your body.

There are plenty of healthy foods that you ca eat to lose weight, the secret however, is to eat foods that will motivate you to stick to your meal plan. A boring or tasteless meal plan is a total recipe for disaster. The best way to lose weight fast and stay lean, is by ensuring you stock up with healthy foods that you will look forward to eating every day.
Here is the best way to lose weight fast on a healthy diet and nutrition plan plus how you can be successful with your meal plan.

1. To be successful on a healthy eating plan, you need to stock up with healthy foods and completely eliminate all the fattening unhealthy junk from your kitchen. This entails getting rid of all processed foods, canned foods, jugged foods and anything that tends to last too long on the shelf. These foods most likely contain additives such as high fructose corn syrup, its high in calories and it will keep you overweight unnecessarily.

2. Personally, i found it difficult to switch to healthy eating in just a few days, to avoid frustrations, the best way to lose weight fast on a diet and nutrition plan is by making a gradual switch to healthy eating. Do it one meal at a time until you have a completely healthy nutrition plan in place.

3. It is vital that you know the number of calories going in your body, remember that the best way to lose weight fast is by burning as many calories per day as you can, more than you consume actually. You won't have to meticulously count calories but a simple research on the internet can guide you on the number of calories in your food.

4. You should have a food journal and make as many daily entries as you can, this is the best way to lose weight fast and stay lean as well as staying on track with your meal plan. A food journal is an effective way to assess when you are going off track with your meal plan and you will easily notice when you are making bad food choices and bad snack choices.

5. The best way to lose weight fast on a diet and nutrition plan is by eating many times a day. If you want to ward off unnecessary cravings or avoid emotional eating, splitting your meals into mini meal courses that you can eat five or six times a day is the best way to lose weight fast that works. You will not only feel satisfied for a longer time, but you will create a fat burning effect in your body as your metabolism will be in high gear.

6. We have already established that eating many times a day is a best way to lose weight fast that works. Many people continue to rely on fad diets or other methods like starving or skipping meals for quick results. Such methods may get you the results you want in short period of time, but you will most certainly gain the weight back soon after you stop the diet and start eating your normal foods again. Instead, eat more healthy, low calorie foods like fruits, vegetables, lean meat or whole grains and enjoy your diet experience.

7. Diet and nutrition advice will not be complete without mention hydration, it is clear that water is a best way to lose weight fast that works, drink as much of it a day as you can. Make it your number one slim drink and eliminate any carbonated sodas.

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Pre-Workout Weight Lifting Nutrition

There's a lot of hype surrounding post-workout nutrition, but pre-workout nutrition is frequently glanced over. Although eating the right things after working out is indeed important to your muscle building and weight loss routines, eating the right foods before working out is just as important and can help you achieve new heights.

What to Eat
The first thing to understand about pre-workout nutrition is that there isn't a large difference between a pre-workout meal and a regular meal. You should be aiming for a good balance of high quality protein, complex carbohydrates, and fats. The only real difference is that the last meal you eat before heading to the gym should be a little heavier on the carbs than usual because your body will need glycogen, which it can attain through the carbs you eat, to help power you through your workout. Fruit is always a good option.

The Importance of Protein
Yes, I did just say that your pre-workout meal should be heavier in carbs than protein, but you should still pay attention to the kind of protein you're consuming. As always, lean animal based protein is a good option. If you're going to opt for a protein supplement, make sure you're utilizing it in the best way possible.
A lot of people will chug a whey protein supplement right before working out because they think that this fast acting protein will help to fuel their muscles during the workout.

However, when taken alone, a lot of these whey protein supplements can cause a spike in blood sugar levels, risking a crash while you're still lifting.
A casein protein supplement, because this protein is digested slowly, may be a better option if you take it with food about an hour before you exercise because it will provide your body with a steady supply of protein for several hours. Note however that a supplement is not essential - you can always get slower acting protein from food, especially dairy.

Timing
I'm not going to provide you with a hard and fast rule as to when you should be eating your pre-workout meal because it's largely a personal preference and something you should experiment with. However, I can provide you with some suggestions that I hope you'll find useful.
If you prefer to lift weights at night, your pre-workout meal may be nothing more than a moderately carb heavy dinner. Wait for about 1-3 hours, then eat an apple or a different serving of fruit about 15 minutes before you plan to start working out.

Studies have shown that eating a piece of fruit close to your weight lifting routine may help to fuel your body throughout your workout.
If you generally exercise in the morning, eat a good breakfast as soon as you wake up.

Make sure to eat some fruit and high quality protein. Then get dressed and ready for the gym so you have as long as possible for your food to settle and fuel your muscles.
If you like to lift during the day, your pre-workout meal may be lunch or a mid-afternoon snack. Aim to eat 1-3 hours before lifting, and then eat a piece of fruit about 15 minutes before pumping iron.

Want to learn more about protein supplements for pre and post workout nutrition? This article tells you everything you need to know about whether or not a protein powder would benefit you and which type is best for your needs.

For more easy to understand information about nutrition, fitness, and simple every day substitutions, visit http://www.delveintohealth.com/

Thanks for reading!

Nathaniel

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Weight Loss: Simple Steps to Good Nutrition

Good nutrition and eating healthy, nutrient rich foods is going to be very important if you are going to succeed in reaching your weight loss goals.
The truth is it's no accident that people who practice good nutrition are able to do so regularly and on a consistent basis.

 Good nutrition takes a little planning and by following these simple steps, you will be on your way to eating better and achieving your weight loss goals in less time.
The truth is it takes more work to eat healthy nutritious meals than it does to eat junk and food that does nothing to move you towards your weight loss goals.

 "Junk" food (food that does not provide much nutritious value and does not help you achieve your weight loss goals) is far more convenient and accessible most of the time. This is why in order to eat health, you must plan.

The first step is to plan your meals as best you can. Take some time on the weekend (or whatever day is convenient for you) to plan your meals for the week or at least the next few days.
Factor in where you will be and weather you can run out and get something healthy or if you will need to prepare something and bring it with you. By planning and having a clear idea of what you want to eat, you will greatly increase the likelihood of eating nutritious foods.

Another simple step is to get into the habit of buying fresh fruit and/or vegetables and bring them with you when you go to work. One reason people often eat poorly is because they get hungry and the only thing available to them is a vending machine with chips and candy bars.


 By having nutritious food in the form of fruits and/or vegetables right there for you, you will be able to consume nutritious snacks instead of junk from a vending machine.

Another simple step is to give yourself a cheat meal once in a while. As odd as this may sound, by giving yourself a cheat meal every now and again, you satisfy the urge you may have for a particular food that you really enjoy which may not be all that healthy.

 I wouldn't advocate more than one or two cheat meals a week. However taking one or two meals per week in which you allow yourself to indulge in items you really enjoy will be very satisfying and allow you to keep on course the rest of the week.
Follow these simple steps and you will be on your way to eating healthier and achieving your weight loss and fat loss goals in less time.

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Five Secrets to Losing Weight With Cellular Nutrition

If you haven't yet heard about the role that cellular nutrition can play in weight loss, you are really missing out on something. Simply said, cellular nutrition refers to providing the right nutrition to the trillions of cells present in your body. If the cells of your body are under-nourished, you cannot expect to sustain your ideal weight or improve your well-being.
So, what should do you do? Simple. Take a look at these five secrets to losing weight with cellular nutrition and incorporate these in your daily life.


Vitamins
Vitamins are needed to provide energy and promote growth and repair of the body cells. There are four fat-soluble vitamins and nine water-soluble vitamins that you need to get from the food that you eat. However, the question that you need to ask yourself is "Do I get all the vitamins from my diet?"
Probably not.
Keep in mind that while the four fat-soluble vitamins can be stored in the body for a long period of time, the water-soluble vitamins deplete quickly. These water-soluble vitamins include the B-vitamins and Vitamin C. These vitamins play an essential role in the metabolism, growth, and repair of the cells in the body.

With the commonly prevalent fast-food culture and the excessive stress of daily life, these vitamins get depleted quickly. These also do not get absorbed as effectively as they should.

Minerals
Minerals play an important role in cellular nutrition and weight loss. Your body cannot make 17 of the minerals that are required for healthy cellular functioning.
These include calcium, iron and magnesium. These minerals are necessary for the proper functioning of the normal metabolic process, something that is important for weight loss and well-being.

Antioxidants
The cells of your body are constantly being bombarded by free radicals. These free radicals are caused by stress, medications and pollution and can cause major damage to the cells of your body.
Now, there are definitely some steps that you can take to reduce the production of free radicals. However, these are usually not enough.
This means that you will need to get enough antioxidants that help neutralize the effects of these free radicals. Try and get your daily dose of antioxidants by including a variety of colorful fruits and vegetables in your diet.

Water
Water is essential to ensure that the nutrients are transported easily to the cells of the body. Water also regulates the body temperature. So, if you want to lose weight with cellular nutrition, you need to consume at least eight glasses of water daily.

Supplements
You may be eating all your fruits and vegetables to make sure that you are getting enough of vitamins, minerals, and antioxidants. However, in most cases, it has been found that we don't get enough nutrients to sustain an ideal weight and maintain health and vitality. This is why experts suggest a daily nutritional supplement for a good weight management program.
Of course, you need proper guidance in using the right supplements for losing weight. But keep in mind that without proper cellular nutrition, you may find it difficult to lose weight and keep it off. You may also end up feeling exhausted and falling sick while on a weight loss program.

Of course, you need proper guidance in using the right supplements for losing weight. But keep in mind that without proper cellular nutrition, you may find it difficult to lose weight and keep it off. You may also end up feeling exhausted and falling sick while on a weight loss program.

If you want to get expert advice on how to lose weight with cellular nutrition, click here.

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Nutrition in Sport

There are a lot of common misconceptions with correct nutrition whether it is for general health and well being or race and high performance situations, most people these days don't actually take in the correct amount of nutrients and minerals required for a general healthy diet as most the most common product missing from a healthy balanced diet is plenty of fresh fruit and vegetables which taken in the correct quantities can improve your own quality of life due to the human body being able to operate a lot more efficiently which also boosts your immune system so you are a lot less susceptible to basic illnesses like the common cold. 

Even if you do catch an illness like the common cold a healthy diet can actually speed up your recovery so it can be out of your system a lot faster meaning you can spend a lot less time suffering and feeling sorry for yourself.

Most people like I have said before do not cover the basic requirements for a healthy diet and within that group of people those that exercise regularly and train hard to improve their own performances are no exception as most of them believe exercise is enough for them to have a healthy lifestyle and by training hard and regularly they can eat and drink poor quality food and drink and still live forever.

 This is generally not the case as correct nutrition is a massive part of a normal lifestyle let alone one that involves an individual constantly striving to achieve their personal goals in sport whether that is winning races or beating a personal best time on a regular training circuit. Correct and proper nutrition can help you make bigger leaps and gains in your own sport or quality of life mainly because the body will be more 'primed' and ready, this also goes against the most common excuses made by individuals rejecting change to their poor diet to a healthier balanced diet like;

"It won't make that much difference to me as I'm not that fit anyway"

Or

"I would gain more if I train harder and lose weight instead"

Or

"It's not like I am racing the Tour de France so I don't need to take it that seriously"

All these excuses are very poor reasons not to as the reason top athletes are at the top is because they train hard but also take in a healthy diet in order to reap the full benefits from training which include; the body being refuelled properly so you don't feel the need to eat everything in sight after exercise, having a lot more energy to start with so you can exercise for longer and more efficiently meaning you will increase your fitness and performances a lot quicker,

 the body will also become used to burning better quality food so you will again find an increase in fitness, well being in general and you will find the body will be storing less fat as the fat will be used as fuel but there will also be less trans fats and saturated fats in the body.

To follow correct sports nutrition in this modern era the human body now requires a larger percentage of carbohydrates in a general diet in order to fuel the body enough for exercise but also to refuel the body after exercise for better recovery, a common misconception is that for optimal recover you need to take in a large dose of protein after exercise to rebuild the muscles, 

what is generally more important for recovery is taking in more carbohydrates to refuel but also to take in more amino acids which are required to break the protein down so the body can use it to rebuild the muscles. There are generally a lot more supplements and nutrients that need to be taken in for optimal recovery but you will find certain supplements won't be in basic recovery drinks so in a way recovery products are very much a 'you get what you pay for' product as you can buy recovery products at half the cost of another brand but that doesn't necessarily mean you are getting more for less as generally you will be paying for less ingredients and sometimes a lower quality of ingredients which can actually be counter productive in some cases.

The easiest way to take in carbohydrates and electrolytes to fuel and hydrate the body during exercise is now in very convenient methods compared to carrying sandwiches and fruit around during exercise, most brands now have produced a 'energy bar' which is a very quick and easy way to deliver key nutrients, carbohydrates and more calories to the body,

 calories aren't a bad thing to take in during exercise as you can't exercise without burning calories as they are a key fuel source for the human body. Another quick and easy method of refuelling and hydrating the human body is again a lot of nutrition brands have produced products in powder or tablet form which you can then mix with water to have a drink that contains enough carbohydrates to fuel the body for longer but also deliver it faster through the body as it is already in liquid form, another key ingredient which is sometimes overlooked in 'sports drinks' is electrolytes as they are very important salts needed in the body which you lose through sweating, without enough electrolytes in the body can then cramp up which is something which will not go away quickly whilst exercising.

As outlined above the key points are as follows:

1) good nutrition can benefit everyone whether they exercise or not

2) good nutrition for those who train and exercise isn't just for professional athletes as good nutrition can also give you that extra advantage your looking for without spending every waking minute of your life exercising and training.

3) modern energy and recovery products are a good way to help put in the correct amount of nutrients and carbohydrates during exercise and training without carrying a fruit bowl around with you.

4) without correct nutrition and a balanced diet with enough carbohydrates in your diet for exercise and training your body can get run down and lower your immune system so you are more susceptible to illness, a good quality recovery product can help prevent this.

Why not have a look at what sort of nutrition is available.

Article Source: http://EzineArticles.com/7497861

How to Practice Good Sports Nutrition

Sports nutrition is defined as the study and practice of nutrition and dieting as it relates to athletes and their performance. It is mainly concerned with the types and quantities of food and drink ingested by athletes and deals with vitamins, minerals, supplements and organic substances such as carbohydrates, proteins and fats, which are the most important macro-nutrients needed to build the ideal athletic diet.

Sports nutrition is something you'll commonly hear in strength and endurance sports like weight lifting, swimming, cycling and running because these are the sports that require athletes to strike a perfect balance in order to sustain themselves during intense workouts and competitions. Sports nutrition is a concept that has been around since the time of the ancient Greeks, who credited their Olympic victories from being able to ably combine wine, meat and bread that gives them all the nutrition they need, as well as the strength and energy to win challenging competitions.

Sports nutrition these days has come a long way from the simple bread, meat and wine regimen of the Greeks. Continuous study has proven that diet along with specialized exercise and training routines enables athletes to lead healthy and productive lifestyles and helps them prevent or manage non-chronic diseases like non-insulin dependent diabetes, hypertension, coronary heart disease and osteoporosis to name a few.

What you eat and what you drink greatly affects your performance and how you feel during your workouts/training which is why knowing your basics on sports nutrition can not only help keep you healthy but also ensure you make the most of your exercise routine. It is known to often focus on carbohydrates, an example of which is the training routine of endurance athletes, who load up on carbohydrates days before their event to boost their performance. It is also best to complement your diet regimens with the best sports supplements as well to take care of any nutritional gaps.

Sports nutrition goes beyond what you eat because you need to consider the times when you need to eat as well as coordinating your meals, snacks and drinks helps you maximize your workout. For starters, you need to eat something every 2-4 hours to keep your blood sugar levels stable and your energy high enough to boost your metabolism. By coordinating your meals and snacks, you make sure that you are never too hungry to reach for the nearest bag of chips and will be able to train at any time during the day.

Ideally, you will need to eat a pre-exercise meal that will depend on the kind of exercises and workouts you do but generally they should be food that is easily digestible and high in complex carbohydrates like pasta, breads, salads and fruits. You can also go for a big salad that is high in protein or select a small amount of lean meat like chicken or fish.

 If you're the type who likes to train or exercise in the morning, a light snack of fruits, toast and an egg will probably be best.

On the other hand, if you would prefer to have a snack thirty minutes before you start your workout, it would be best to partake of trail mix, half a granola bar, a big banana or a few graham crackers to get your energy levels going. 

Remember though, to drink lots of water before you start working out so you can replenish the electrolytes you lose when you sweat. Make sure you keep yourself hydrated before, during and after your training and workouts to keep from being dehydrated.

To maximize your training and exercise, you need the best supplements to complement your sports nutrition efforts. Find them all at affordable prices on http://www.nutritionwarehouse.com.au and be at the top of your game every time, all the time.

Article Source: http://EzineArticles.com/7476381