So how do you cope when its snack time?
You have started your day with good intentions, how do you stay on track?
I am a firm believer that you must have breakfast every day without fail.
It is the most important meal of the day and you need some thing to get going.
Research has told us to drink more water (2 litres) so it has been proven if you start your day and breakfast with water it will help you eat less.
The next thing you could think about is the food shopping.
Controlling this could be the answer too as if you make a plan and list only healthy food and don't buy snack foods whilst out shopping this will benefit you because your cupboards will not have snack food in them.
Ok what about that afternoon slump?
I feel like I want a snack then, happens to the best of us.
Researchers have found an increase in blood glucose levels occurs after eating a meal, can switch off the brain cells that normally keep us awake and alert.
Our instinct reach for the sugary snack "STOP"!!!
What we need is not a sugary snack, it's protein, try eating a hand full of nuts or anything that contains protein.
Showing posts with label water. Show all posts
Showing posts with label water. Show all posts
Saturday, 28 September 2013
Tuesday, 26 February 2013
Discover these tips on nutrition for sport and a healthy living
The sport and healthy life diet must have two basic components;
Enough fuel to meet training and sport demands
Essential nutrients for a good healthy life
Nutrients
Carbohydrate - for energy
Fat - for energy
Protein - for growth and repair of tissue
Vitamins - for growth and repair of tissue
Minerals - for regulation of body processes
Dietary Fibre - for regulation of body processes
Water - for regulation of body processes
Carbohydrates
There are two main types of carbohydrates
complex:
Breads, rice, cereals, pasta, biscuits, potatoes, peas, sweetcorn,parsnip,carrots,dried beans and lentils,fruit, milk and yogurt.
Simple:
Sugar, honey, jams, marmalade's, confectionery, cakes, soft drinks and cordials, sweet biscuits and flavoured mineral water.
Complex carbohydrates also contain vitamins, minerals and dietary fibre and are therefore better for you.
Simple carbohydrates are high sugar content and high in fat content.
Fat
A small amount of dietary fat is necessary for good health.
It is recommended that the amount of fat in the diet be kept to 25% to 30% of total kilojoules consumed.
Sources of dietary fat; cream, sour cream, butter, margarine's, full cream milk, cheese, ice-cream, yogurt, nuts, chocolate and snack foods.
Protein
Protein is essential for building and maintaining the body's tissues, such as muscles, skin, hair and blood. Protein also helps in the formation of antibodies.
The basic units of protein are called amino acids , 9 of these cannot be produced by the body and so must be consumed in the diet.The recommended daily amount of body weight.Sources of protein are; lean meat, eggs, dairy produce, fish and poultry, vegetables, nuts, bread,rice, etc.
Vitamins and Minerals
Vitamins C, B, folate, pantothenic acid and biotin are easily passed by the body and so need to be included in the daily diet. Vitamins A, D, E and K are stored in the fatty tissues of the body and therefore can accumulate over time if an excess is consumed.
Minerals are required for nerve transmission and muscle contraction.
The two most important minerals are iron and calcium.
Sources of iron are; lean red meat, liver and green leafy vegetables.
Sources of calcium are; low fat dairy foods.
(To increase calcium retention, minimise caffeine and salt intake.)
Vitamin and Mineral tablets should only be used if your diet does not contain enough.
Dietary Fibre
Dietary fibre consists of plant material such as cellulose, hemicellulose, pectin, polysaccharides, gums, mucilage and lignin.
These are found in wholegrain cereals,fruit,vegetables, nuts and legumes.
dietary fibre slows down the release of sugars from food and gives a move sustained release of energy.
Water
Water is essential for the body to function properly.
Water is passed regularly by the body and through the lungs and skin, so it needs to be replaced.
Thirst is not a good indicator to replace water lost through exercise.
It is recommended that you drink 2litres of water a day.
Enough fuel to meet training and sport demands
Essential nutrients for a good healthy life
Nutrients
Carbohydrate - for energy
Fat - for energy
Protein - for growth and repair of tissue
Vitamins - for growth and repair of tissue
Minerals - for regulation of body processes
Dietary Fibre - for regulation of body processes
Water - for regulation of body processes
Carbohydrates
There are two main types of carbohydrates
complex:
Breads, rice, cereals, pasta, biscuits, potatoes, peas, sweetcorn,parsnip,carrots,dried beans and lentils,fruit, milk and yogurt.
Simple:
Sugar, honey, jams, marmalade's, confectionery, cakes, soft drinks and cordials, sweet biscuits and flavoured mineral water.
Complex carbohydrates also contain vitamins, minerals and dietary fibre and are therefore better for you.
Simple carbohydrates are high sugar content and high in fat content.
Fat
A small amount of dietary fat is necessary for good health.
It is recommended that the amount of fat in the diet be kept to 25% to 30% of total kilojoules consumed.
Sources of dietary fat; cream, sour cream, butter, margarine's, full cream milk, cheese, ice-cream, yogurt, nuts, chocolate and snack foods.
Protein
Protein is essential for building and maintaining the body's tissues, such as muscles, skin, hair and blood. Protein also helps in the formation of antibodies.
The basic units of protein are called amino acids , 9 of these cannot be produced by the body and so must be consumed in the diet.The recommended daily amount of body weight.Sources of protein are; lean meat, eggs, dairy produce, fish and poultry, vegetables, nuts, bread,rice, etc.
Vitamins and Minerals
Vitamins C, B, folate, pantothenic acid and biotin are easily passed by the body and so need to be included in the daily diet. Vitamins A, D, E and K are stored in the fatty tissues of the body and therefore can accumulate over time if an excess is consumed.
Minerals are required for nerve transmission and muscle contraction.
The two most important minerals are iron and calcium.
Sources of iron are; lean red meat, liver and green leafy vegetables.
Sources of calcium are; low fat dairy foods.
(To increase calcium retention, minimise caffeine and salt intake.)
Vitamin and Mineral tablets should only be used if your diet does not contain enough.
Dietary Fibre
Dietary fibre consists of plant material such as cellulose, hemicellulose, pectin, polysaccharides, gums, mucilage and lignin.
These are found in wholegrain cereals,fruit,vegetables, nuts and legumes.
dietary fibre slows down the release of sugars from food and gives a move sustained release of energy.
Water
Water is essential for the body to function properly.
Water is passed regularly by the body and through the lungs and skin, so it needs to be replaced.
Thirst is not a good indicator to replace water lost through exercise.
It is recommended that you drink 2litres of water a day.
Monday, 27 August 2012
10 reasons to drink more water
Your mother may have told you to drink more water when you were young, but you may ignored the advice. As being a logical person, you need reasons on why spending all those time to drink water. Here you go – The Ririan Project gives 10 reasons why drinking water is good for you.
Get Healthy Skin
Flush Toxins
Reduce Your Risk Of Heart Attack
Cushion And Lube Your Joints And Muscles
Get Energized And Be Alert
Stay Regular
Reduce Your Risk Of Disease And Infection
Regulate Your Body Temperature
Burn More Fat And Build More Muscle
Get Well
http://www.lifehack.org/articles/lifehack/10-reasons-to-drink-more-water.html#
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