Back to Basic Food Plan

A kind of food you eat has critical importance for achieving your fitness goals. Secondly, the consistency is also important in which you remain stick with the diet plan if you have goals to reduce the weight or always have the healthy diet. All people must design a realistic diet plan as everybody do not have the higher resistance or will power to disposed-off the food temptation, realistic diet plan always lead to consistency. Therefore, health basics must be adopted in first way and then it better be expecting healthy body, more muscles and less fat and working metabolism system. It is always easy to stick with enriched nutritious basic instead of going extra mile and completely skip processed and junky food not even for fun. You must keep remember the thing that junky and fast food is not included in our basic food plan because it is processed and frozen. A basic healthy food plan always encourages you cook it from the scratch and make it processed on your own.

High sugar shakes are also not the basic beverage but you should eat the fruits because it is healthier than its fruit juice. According to the scientific research, when fruits are processed to juice, it wastages its vitamins in the process and you only drink the fruit juice without vitamins.

Here are the steps as a strategy to go back to the basics to be eat and living healthy life.

First Gym then Supermarket  

You need go to the gym first and work hard to make the muscles and loose the fat. It will increase your motivation and you would never like to buy something fat because you do not want to waste your workout you did in the gym.

Always Shop with Full Stomach

Full Stomach will not let you having the temptation to buy processed and junky stuff. You will always have to take first basic enriched nutritious food for the body nourishment before going to the shopping. According to the studies, people always buy the potato chips, soft drinks and unhealthy fat snacks in the shopping in the response of craving.

Make the Grocery Shopping Faster

When you spend more time on grocery shopping and walk all around here and there moving through all shelves, it is more likely you would buy something unusual in your meal routine which is not something basic. Therefore, you are always on mission while grocery shopping in which you have to accomplish the mission by buying all basic nourishment and overcome the temptation while seeing the tasty food in colorful packing. Food resistance is one of the difficult job, this is a reason people more spend on processed food these days which also affects the health.

Weekly Time Table

You have to create a weekly basis time table for the healthy food menu, it will be difficult in first few weeks but then you find it normal as a routine. This way you will stick with time table, always make the same grocery and never leave the basics. 

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Health Benefits of Walnuts

Walnuts is a winter fruit which has round shape and hard to break like stone. It is a fruit which grows from walnut tree. Mostly of its trees are planted in the China, America, North American countries and Iran. There are several studies conducted on it to determine how to incorporate this fruit in your diet and then what health benefits a human body can gain from it. Walnuts are the good source of protein and it has heart friendly fats which commonly nuts are not known for. It is also considered as a great snack because once you eat walnuts, makes you feel fuller and you do not eat too much in a day.

Health Benefits of Walnuts

There has been studies conducted which shows that plant-based fruits are good to prevent the diabetes and it also reduces the risk of heart diseases. Furthermore, such fruits and foods increases the body energy and overall wellbeing.

Heart Health

Polyunsaturated is a fatty acid which is good for reducing the cholesterol level which ultimately causes the no risk of heart attack. According to the studies conducted by “British Journal of Nutrition”, people are 37% less likely to have cancer who eats the walnuts three times in a week as compared to the group of people who rarely eats the walnut in their lives. Walnuts intake reduces the bad cholesterol from the body and keeps you healthy.

Bone Health

Walnuts are enriched with the mineral copper and otherwise its deficiency causes the osteoporosis. It is a situation when bones becomes too much weak, that it can be fractured easily. It is also containing sufficient amount of manganese which is also effective to prevent the osteoporosis. The combination of mineral copper and manganese can lead to stronger bones.

Health Benefits for Type 2 Diabetes

Type 2 Diabetes is associated with the blood sugar and insulin level in the body and such diabetic are at the risk of cardiovascular problem. In the regard, the consumption of walnuts has great health benefit as it effectively deals with the cardiovascular problem and bring the overall improvement. A patient of type 2 diabetes eats the walnuts has better composition of the blood fat. Therefore, it would not be wrong to say that its patients can maintain the sugar level eating one or two ounce of walnuts daily in their lives.   

Ways of Incorporating Walnuts into Your Diet   

Since, Walnuts are the winter fruit and you need to keep it store in the required temperature to increase its life. So that, you can incorporate it in your daily lives summer, winder, autumn and spring all four season. These are ways including it into your diet, discussed in the following.

·         Use the chopped walnuts in the Salad.

·         Use the Walnuts in the homemade granola.

·         Pasta sauce made of different ingredients and also using walnuts.

      One thing to remember that Walnut is a warm fruit inside and its moderate consumption must be ensured, otherwise eating too much walnuts can cause start blooding out of your nose, it’s a winter fruit. 

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Banana A Nutritious Fruit

There has been several studies conducted on the Banana fruit which shows regular intake of it can prevent the several diseases. This is an effective fruit for strong memory and it will also boost your mood. Secondly, It is having all nutrition such as vitamins, potassium and fiber which improves the heart healthy and a person have less chances of heart attack. There are several ways incorporating the bananas in the regular diet such as Banana milk shake in the breakfast is one of the most powerful thing from which you can start your day with full energy. Body builders are recommended to have the bananas in their regular diet due to its powerful nutritious benefits. Though, it is necessary to burn your calories either in gym or running as it has higher calories or without working out its regular consumption increases your body fat.

Nutrition Benefits of Banana

·         It is a fruit containing dietary fiber in it which amounts of seven percentage in 100 grams, it is effective for resolving the constipation problems. Doctors always recommend the patient of constipation taking the bananas in diet.

·         It is a fruit containing the fructose and when a human body consumes the banana, it helps in revitalizing and re-energize the body. This is a reason athletes eats them regularly in their diet to keep themselves active.

·         It is recommended to the people who has weaker bones or having lack of calcium in body, this fruit is also containing the significant amount of minerals.

·         It is containing the significant amount of vitamin-B6 and a person eats two bananas can have the due amount of vitamin-B6 for each day. This vitamin is really useful in reducing the homocysteine which causes the strokes in the later age.

·       These are full of potassium and enriched with it. There is 358 mg of potassium available in the single 100 g banana. Potassium helps in controlling the heart beat rate and maintain the blood pressure level. These are the benefits which makes the nutrition recommending banana to address the patient's health concerns because of its enrichment with vitamins, fiber, potassium and calcium.

     Overall Health Benefits of Bananas  

·         People who are depressed must eat this fruit as it is enriched with tryptophan which is effective in converting the serotonin into happy brain mood.

·         It is essential to eat the at least two bananas before the work out, it boost up your energy and maintain blood sugar to take the maximum benefit of exercise.

·         Eating Bananas are good at protecting the human from muscle cramps during workouts as well as muscle cram of the legs in the night.

·         This fruit strengthens the human nervous system and also good in weight loss. Its regular diet will help the people to prevent the type 2 diabetes as well.

·         Bananas are enriched with potassium and FDA has declared the banana as the must eating fruit to maintain the blood pressure level and also prevent the heart attacks in the life. Heart patients must ensures its intake.

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Avoid 5 Mistakes to Always Be Fat

Men need to carry less fat on the body, then they will have better abs.

You need to banish six bad eating one by one and develop a will power to stay away from them for the whole life to stay and smart & healthy. It would not be possible to banish all six at the same time as men’s always have a limited will power. Therefore, slow and steady approach is way better, all these six bad eating habits are discussed which affects the weight reducing ability, in the following.

Skipping Meals: Skipping Meals is not the right way to increase your will to refuse the food and rather it can destroy your ability to maintain the balanced diet. Keep the normal flow of taking healthy diet also keep your brain active as it needs glucose to be working. Skipping the healthy meals or breakfast will never allow your brain having the enough energy to perform its functions.

One Time Meal: You have to divide your total day calories into three meals and two snacks. It is ideal taking 500 calories each on the meal and 100-200 calories for each snacks. It is better gaining the calories throughout the day rather consume whole calories in one or two times. Still, a man on diet needs at least 1800 to 2200 calories a day. Secondly, you must have to keep a new approach in which mindset is now you have new routine instead of you have to keep yourself restrict.

Speed Eating: You have to quit Speed Eating and adopt the non-diet approach. You need to eat the food slowly and spending more time in chewing. It will not make you keep eating even you are full. There was an experiment conducted by the Clinical Endocrinology & Metabolism in which they took seventeen men who had to eat the ice cream. 8 men were asked to eat the whole ice-cream in five minutes and other 9 men were asked the same in thirty minutes. The result findings concluded that hormones which sends the message of feeling full and stop eating to brain, the level of these hormones were higher in the group of men who had to eat the ice cream in thirty minutes as compared to other group who ate ice cream in five minutes.

Bad Eating Habits on Weekends    

According to the recent studies in one of the health journals, palmitic acid has a negative impact over the leptin hormone which helps in regulating the appetite. Palmitic acid creates the blockages and reduces the ability of leptin to regulate the food intake. This studies also shows that people intakes the large amount of palmitic acid in their weekend routines which is found in saturated fat. Mostly people have favorite ingredients made of it.

Drinking

You have to quite the alcohol drinking or adopt a habit of running which neutralize its effect in the weight gain. Two bottles of beer in a week is equal to 2000 calories a week. It means you have over-consumed one extra day calories which can be reversed with two hours of running to burn all those extra calories. People often commit the mistake that they drink but do not run which affects the health.

  

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