Food Vs Supplementation

Supplementation is something that’s certainly grown in popularity in recent years. More people than ever are becoming ‘health conscious’ and are using their local health stores, like Holland and Barrett, in an attempt boost the way they look and feel.

But although sales of supplementation increase annually, statistics show however that it doesn’t seem to be helping. Rates of chronic disease are not slowing and are in fact increasing, along with rising obesity rates.

There certainly are helpful supplements out there. BUT supplements will not help much if one does not first address the necessary basics of health. The basics of proper diet, exercise and detoxification etc. need to be in check before one should consider taking any supplements.

Unfortunately many seem to believe the fallacy that popping a few vitamin tablets will mean they are covered nutritionally, when in fact, eating whole, raw foods will give you more comprehensive nutrition than any multi-vitamin supplement. This is because the combination of substances in whole foods are more synergistically effective than a specific dietary nutrient that has been isolated and artificially combined with other nutrients.

These refined vitamins have been robbed of all of the extra accessory nutrients that they naturally come with as well (the way nature intended). In turn, like refined foods, they can create numerous problems and imbalances in your body if taken at high levels for long periods of time. Fructose (sugar) for example in its isolated form is found in so many processed foods and is known to be detrimental to one’s health. Fructose is also found in fruit, but because it is mixed in with the fibre etc. its effect is regulated.

This whole point seems obvious when you think about how our bodies have thrived on what nature has provided for millions of years. Nature does not produce any nutrient in an isolated form. The nutrients in foods are blended together in a specific way and work best in that format. For an isolated nutrient to work properly in the body, it needs all the other parts that are naturally present in the food too.

Like I said before, there are helpful supplements out there but these seem to be becoming harder to find as the quality of many seems to be in decline. At The Fitness Sanctuary, we do include some essential high quality supplementation (krill oil and vitamin C), but it is the diet which is most important and is the main the reason why our clients are managing to lose weight whilst rejuvenating their health.

Foods for Healthy and Strong Bones

Having healthy and strong bones is essential at every stage of our life and to achieve this and prevent, to the extent possible, diseases such as osteoporosis, it is important to take care of food and include two essential nutrients, calcium and Vitamin D. Both help to keep the bones in optimum condition and ensure good growth. If you want to know what ingredients you can find, in this article we suggest you through a selection of the best foods for healthy and strong bones.

The milk and other dairy products like yogurt and cheese are, as we know, one of the main sources of calcium and are essential to healthy and strong bones. Are preferred low-fat dairy products, they are healthier and offer the same or greater calcium intake than the rest. It's recommended daily consumption of 3-4 servings of dairy products, so you can complement or supplement the milk with yogurt and a few ounces of cheese. A highly recommended product today, for lactose intolerant, is soy milk, although it does not contain much calcium, is very rich in vitamin D, essential for the body to absorb calcium and growth bones.

Among the blue fish, find some like salmon, sardines and tuna are excellent for strengthening bones. Its rich content of vitamin D and omega 3 makes it especially good for increasing bone mass, since they increase the absorption of calcium in our body. They are very tasty and healthy food, so do not hesitate to include them in your diet, you can take them in different ways, either grilled, marinated or with salad, pasta, etc.

Another food that helps maintains strong bones are the spinach. In fact, this vegetable dish contributes approximately 25% of the recommended amount of calcium, and also allows us to benefit from their content rich in fiber, iron and vitamin A. Similarly, other vegetables that are good for the care of our bones are broccoli, chard, turnip and cabbage.

Nuts such as hazelnuts and almonds are also a rich source of calcium. Besides being great for the strength of our bones, provide an important contribution of vitamin E, iron and protein to our body, so take them without overdoing it a good choice for our health.

The egg yolk contains enough amount of vitamin D and, being one of the more easily incorporate foods in our diet, turns out to be an ingredient that we can use to promote bone density and strengthen bones.

Other ingredients that can be taken daily and that will help us to have healthy and stronger bones are cereals such as oats and wheat. They are ideal to take with milk, yogurt or as a component of salads or other dishes.

Lemon is beneficial for health

There are many foods and natural products that have beneficial properties for the body and the human body. A good example are the lemons that in addition to providing vitamins and minerals, offers plenty of benefits to health and can be used  to alleviate some conditions. In this article we explain in more detail what the benefits of lemon.

Like other citrus, lemon is known for its high content of vitamin C, but also contains vitamins A, E, and B group and various minerals: potassium, magnesium, calcium, phosphorus. This will make lemons become a great source for the body's defenses that will help prevent disease.

The lemon helps to eliminate toxins, and also facilitates the movement of the intestines, helping to regulate traffic. This can be taken every morning a glass of hot water with lemon juice.

Furthermore, lemons are beneficial to blood circulation problems, since the active and improvement. Therefore, it will be appropriate in case of hypertension, varicose veins, hemorrhoids, and other cardiovascular conditions.

They can be solved with lemon digestive disorders such as indigestion, slow digestion, lack of appetite, etc. Citric since this improves digestion. This can be taken in juice or as tea.

Another of the benefits of the lemon is the fact of being a great antioxidant, which helps prevent aging of cells and neutralize free radicals.

Another benefit of the consumption of lemon is the fact that citric acid promotes the dissolution of the calcium deposits, as well as kidney stones and gallstones.

Excess vitamin C is harmful to health

Excess vitamin C in the body can be harmful to health and cause kidney problems.

The Vitamin C is a necessary substance to keep our body functioning properly. We require at least 70 to 90 grams for the body to function properly. These quantities are very difficult to overcome, but sometimes possible. But the excess vitamin C is harmful to health! Hearing this are you shocked then clarify this in the below.

Many people indiscriminately ingest high doses of vitamin C, thinking that this will help to prevent colds or other conditions. While artificial vitamin is beneficial for health in reasonable quantities, excessive consumption has negative consequences for health.

Vitamin C cannot be stored in the organism. The excess is excreted in the urine, so it is very rare that a high intake can affect us. However, take 2 or 3 grams more than the recommended dose can cause digestive discomfort, heartburn or diarrhea.

While vitamin C is not toxic, constant and excessive consumption can reach cause kidney problems, liver and stomach.

 A research group has found that vitamin oxidant effect as an antioxidant in the DNA, where the human gene. The conclusions were that the consumption of the dose that causes genetic damage experienced part of the DNA, which had never previously been found in research on the antioxidant property.

It is best to try to get this vitamin c naturally and you avoid taking supplements for your health safety. 

Migraine and Food Selection

Migraine and your Food selection

Migraine can be defined as a severe headache, usually unilateral, accompanied by gastrointestinal signs and other visuals. It is a very common discomfort in women, common among the young adult population. Its causes are many, but the family history seems to have much of the responsibility.

Some reports indicate that there are certain foods that are triggers of migraine symptoms in people who suffer from frequent episodes. However, this condition is so complex that it has been observed that not all persons with the same symptoms food or to consume the same quantities of them.

Four nutritional recommendations for people with migraine:

Keep mealtimes sorted and avoid spending more than three hours without eating. This helps to maintain stable blood glucose levels and avoid drastic reductions sugar for the brain, with the consequent dizziness, fatigue and headache.

Avoid eating too many sweets. Many sweet foods such as chocolates, candies, jellies, honey, corn syrup, desserts and preserves are related with the onset of migraine symptoms. Avoiding them can help not only with these headaches, but also with their weight.

Stay away from alcoholic beverages. Besides its hypoglycemic effect, i.e., they can produce significant decreases in blood sugar; alcohol containing favors the onset of migraine symptoms. Do not drink wine, beer, vodka, whiskey, or any other beverage of this kind.

Pay attention to these foods. The following list corresponds to foods that commonly favor the occurrence of migraine attacks:

• Ripe banana 
• Chocolates 
• Pickles and canned food 
• Sour cream 
• Nuts and seeds 
• Peanut Butter 
• Coffee and black tea 
• Sausages: salami, bacon, ham, sausages, etc. 
• Cheeses mature cheddar, Gouda or Edam 
• Condiments artificial seasonings, packaged soups, chutneys

Foods are essential for our living, but sometimes they create some problems for our bad health condition or influence some diseases elements. If we are careful about food selection then it will help us to control some uneven problems like migraine.

Rich Fiber Foods Slimming and Improve Health

Seven Rich Fiber Foods

The World Health Organization set to 25 grams the minimum amount of fiber that every person should consume daily. Foods rich in fiber have a number of properties essential for the proper functioning of the body, such as improving hydration, regulate bowel movements or burn excess fat. It is also recommended for people who do some type of weight loss program because it prolongs the feeling of satiety.

Several studies have shown that consumption prevents various diseases, among type two diabetes, obesity, certain types of cancer or coronary diseases. However, the daily intake of foods rich in fiber is still far from achieving the minimum recommended amounts for most people, as shown by various studies and reports. The last one is the one published by Nutrient Health 2012, which studied the eating habits and the interaction between nutrition and health. According to their results, only 22% of men and 12% of women reach the recommended amount, set at 25 grams per day.

The differences in fiber intake do not occur only between men and women, as the older and income closer we get to the recommended amounts, according to the report. In the case of obese or overweight persons its intake is also below the average.

The food groups that contain more fiber are vegetables (21%), bread and biscuits (18%) and fruit (16%). In order to achieve fiber daily amounts recommended by WHO propose a list of foods most suitable for this purpose. Before, we must take into account that the fiber must always be a food supplement because it is not a nutrient, and not directly concerned in essential metabolic processes of the body, but its importance is that plays a very important physiological function for our body.

Fiber in Breads and pastries

The unrefined flour breads are those that contribute more fiber to the human diet. By contrast, white breads, refined flours, are those that provide a lesser amount, reaching a mere 3%, while the bread can have between three and four times more fiber (about 5.6 grams per 100). Intake 100 grams of biscuits will provide about 9.2 grams of fiber. The pasta made with wheat and rice 3.7 2 grams. Of the breads, the most avoided by nutritionists is refined white flour bread, refined flour argue that possess such a degree of development that much of the properties of fiber and minerals that are lost in the refining process.

Fiber in Cereals

Grains contain starch which is the main component of human food. The seed is surrounded by a shell composed primarily of cellulose, which is the major component of dietary fiber. This food can provide an average of 45 grams of fiber per 100. Popcorn contains about 15 grams of fiber per 100.

Fiber in Vegetables

The complex carbohydrate in vegetables, such as cellulose, makes them a rich source of dietary fiber. They have between 11 and 25% fiber, together with cereals being the main source of this. Lentils, peas and beans help fight cholesterol.

Fiber in Fruit

About 2% of the fruit is dietary fiber. The components of the plant fiber that we can find in them are mainly pectin’s and hemicelluloses. The skin of the fruit is the one with the highest absorption of fiber, but also where we can find several traces of contaminants such as pesticides, which are difficult to remove except with peeling the fruit. The coconut owns 10% fiber, 6.1% raspberries and figs between eight and ten percent.

Fiber in Nuts

Its high fiber intake and produces a rapid transit of food through the intestinal tract. It is shown that a diet rich in nuts prevents constipation and intestinal diseases. The fiber's mission is delaying the absorption of sugar, which allows you the energy boost and longer without being converted into fat. The most recommended are almonds (12% fiber), followed by nuts (9%).

Vegetables

The vegetables are essential in the second level of the pyramid of food. In addition to providing carbohydrates, micro nutrients provide slow absorption and dietary fiber. Vegetables should be taken five to six servings of vegetables in a day. Avocados or artichokes are between five and six percent of fiber, while tomato 3%.

Spices with Fiber

They are basic to maintain a balanced diet, as well as serving as flavor enhancers. Cinnamon contains 53% fiber and rosemary and oregano 43%.

Diet for Healthy Weight

Weekly Diet for Healthy Weight

If you a person concern that you are thin, you may follow this diet chart to gain healthy weight.

Day	Breakfast	Food	Snack	Dinner
Saturday	1 coffee with skimmed milk, churros and 1 orange juice.	Potatoes cooked to taste, baked fish with salad and 2 tangerines.	Bread with olive oil and tomato and 1 cup low-fat milk.	Mashed potatoes, filets and 1 slice pineapple.
Sunday	1 coffee with skimmed milk, 1 slice of bread and 1 fruit juice.	Seafood paella, salad and 1 custard.	1 yogurt with nuts.	Tortilla soup, baked fish with potatoes and 1 pear.
Monday	1 plain yogurt with honey or sugar, cereals, seasonal fruit or nuts.	Lentil soup, eggs any style with lettuce and cheese.	1 serrano ham sandwich.	Cream of carrot, cod nuggets and 1 fruit juice.
Tuesday	1 cup low-fat milk with chocolate, toast with olive oil and tomato juice and 1 fruit.	Avocado salad and dumplings with vegetables.	Plantain chips with hot chocolate.	Julienne, fried chicken with tomato and grapes.
Wednesday	1 coffee with skimmed milk, biscuits with jam and 1 orange juice.	Rice with vegetables, chicken with apple and 1 fruit yogurt.	1 bread with paté and 1 fruit juice.	Kiwi and strawberries with cream cheese, roma calamari and 1 pear.
Thursday	1 coffee with skimmed milk, toast with butter and honey and 1 fruit juice.	Vegetable salad with a serving of meat and cheese and peach in syrup.	Fruit plate with yogurt.	Egg and spinach with tomatoes and 1 sherry custard.
Friday	1 plain yogurt, cereal and 1 banana.	Vegetable salad, salmon with mashed potatoes and 1 kiwi.	Cottage cheese with honey.	Chicken breast and vegetables and low-fat milk 1 cup.

Also include those:

• Drink plenty of water, at least 8 glasses a day.

• Add bread to the main meals.

• Avoid to eat fast food.

• Sleep at least 6 hours in a day.

• Regular physical exercise.

Perfect Food Brain Health

Proper diet can absolutely access Brain function

 Mental achievement not alone depends abundantly on the diet, additionally amusement and motivation. 

The academician is the above agency in the axial afraid arrangement and ascendancy center-most for the accomplished body, both autonomous activities as automatic activities. It is additionally amenable for the complication of thought, memory, affections and language. 

It is an acutely alive body, athirst and delicate, with which approved the appropriate foods can advance your skills, such as concentration, amnesiacs and motor abilities and acoustic to advance accession to a motivated, acceleration up acknowledgment times , affluence accent and may anticipate academician aging.

Several studies appearance that a diet aerial in blubbery foods and low in fruits and vegetables is not alone bad for the affection and is associated with assertive types of cancer, but can additionally account abasement and aggression. 

Choose a Proper diet

It is not appropriate to allot alone to one blazon of food, because its acceptable mix and antithesis in agreement of quality, quantity, harmony, variety, bloom and affable allows us to bigger advance the nutrients and accomplish a satisfactory addition our cells.

The bloom of the academician needs a blazon of fat frequently begin in fish: omega-3. This agency is so important that alike a diet that meets the recommended levels of fat, but the amiss kind, can attenuate intelligence.

Most bodies absorb too abundant fat, abundant of it saturated. Canola oil or walnut oil for affable are two acceptable means to access the akin of omega-3 in our diet.

A new abstraction by the Universities of Ulster and Tampere has begun that aerial IQ is abundantly accompanying to acceptable diet for abundant women and accoutrement during infancy.

Research shows that amorous gives us greater brainy agility, although no one has yet to actuate what the actual dosage at all times.

Foods Recommendation:

• Nuts: Contain aerial amounts of antioxidants that can action the accident acquired by charge less radicals in our anatomy in the DNA of academician cells.

•  Carrots: Besides actuality acceptable for eyesight, are additionally accomplished for the brain. Contain aerial levels of a admixture alleged luteolin, which can abate amnesiacs accident and age-related deepening in the brain.

•  Fish: Although contempt analysis has apparent that arresting angle oil supplements may not advice apathetic cerebral abatement in bodies with Alzheimer's disease, added studies accept apparent that bistro angle affluent in omega-3 blubbery acids it could advice apathetic cerebral abatement about occurs with age. According to a abstraction appear in the account Neurology in 2010, angle that are aerial in vitamin B12 may additionally advice assure adjoin Alzheimer's.

• Coffee and tea: Moderate burning of tea or coffee as able-bodied break alive may additionally advice anticipate blight of the brain, anticipate leakage, anticipate Alzheimer's ache and advance cerebral function.

•  Spinach: Vitamins C and E, begin in blooming abounding vegetables, advice to advance cerebral abilities.

Other foods that access brainy achievements are amorous and carbohydrates. These are actual acceptable for the perception abnormally back taken after bond them with protein or fat.

Tips For Women (FOOD)

Food For Women Health

Women are more often concerned about their physical appearance and more retrenchment, by body weight. Has a greater tendency than men to follow diets to care for their image and weight control and at the same time, most often taking drugs or supplements for this purpose.

The population receive constant messages encouraging weight loss to improve their health, as the present overweight or obese is a risk factor for many diseases. However, thinning culture with fashion, have contributed unnecessarily to increase monitoring of diets dangerous to health, especially among women. The beauty and body image is the main reason that encourages dieting, while health is in the background.

Weight control is a high priority problem in Public Health from the growing number of cases of people suffering from overweight and obesity and the negative impact on health, the increased risk for certain diseases such as cardiovascular problems, diabetes, some types of cancer.

Recommendations to avoid this problem should be aimed at prevention, and in cases where there is a problem of obesity treatment should be prescribed by a specialist.

The most appropriate way to achieve a stable weight to be carrying a moderate diet varied and balanced by the practice of daily exercise

Balance Diet for good Health

Ten Essential Foods For Balance Diet

1. Vegetables: Eat vegetables twice a week helps to cope with fatigue as an important source of minerals.
2. Eggs: It’s content of lecithin and phosphoric, vitamins A, B and E, and the quality of its high protein biological index help to regenerate our muscles. It can be taken 5 or 6 in a week.
3. Nuts: help replenish your energy by its mineral content and B vitamins you take one or two handfuls every day you train.
4. Fruit: It is recommended to eat at least 3 pieces of fresh fruit a day. Its antioxidants keep free radicals accumulate involved in many injuries, so it can help prevent injuries.
5. Yogurt: This dairy product is rich in protein, calcium, vitamins A and D and starter cultures that regenerate the intestinal flora. It helps our immune system, making it convenient to eat at least once a day.
6. Bluefish: indispensable food for athletes because it contains vitamin B12. It should drink 3 to 4 times a week.
7. Water: it is simply essential to maintain hydration of the body. It should drink between 1.5 and 3 liters of water a day.
8. Virgin olive oil: it is common knowledge that olive oil is beneficial for health to be rich in antioxidants and unsaturated fats. For an athlete is especially important because it improves blood circulation and speeds recovery. You have to take two tablespoons a day, three days of intense training.
9. Garlic: Whenever possible you garlic to your meals, as it helps prevent circulatory problems and infections.
10. Wheat germ: add to your dishes a tablespoon of wheat germ 5 times a week for protect your immune system and prevent wear of your muscles.
    
     
    
    

Summer Healthy Food

Tips in Summer For Safe Food

Heat is bad friend of some foods. The manipulation of food in summer requires extra care experts say.

They are very simple tips from the Department of Agriculture of the United States in a campaign that for years pursues incremental the safe handling of food, in order to avoid the danger of bacteria in summer increase the risk to our health.
 

       Hygiene exhaustive: A more exhaustive hygiene than normal in the area of ​​the kitchen and the food itself. If this already is highly recommended throughout the year, the summer should be extremely careful with washing hands frequently, kitchen surfaces, cutting boards, utensils ... with hot soapy water after they have been manipulated raw meat, poultry, and seafood, and before beginning the following food products. 

      Cross contamination: Avoid what is called "cross contamination". It is advisable to separate meat, poultry, and seafood from other perishable foods ready for consumption. Use a cutting board or utensil different for meat, poultry, and seafood, and one for ready to eat foods and remember to be washed after use. Some forget the need to wash hands before and after handling each food. Remember the need for clean dishes for meat, poultry, or seafood cooked.

 

      Temperature: Cook to proper temperatures. Use a clean thermometer to measure the internal temperature of cooked foods. Ground beef should be cooked at a temperature of at least 70 ° C, to make sure you use a meat thermometer. The steaks should be cooked to at least 65 ° C, a whole chicken at 82 ° C, and chicken breasts and chicken thighs at 76 ° C 

      Refrigerate: Refrigerate perishable foods promptly. It should refrigerate or freeze perishables, convenience foods, and leftovers within two hours. 

Thaw food in the refrigerator, under cold water is running, or a Maroon.