January is resolution time and many people vow to exercise more, eat less, loose weight, get more active and while I applaud all efforts to lead a healthier lifestyle, it is important to remember that in an effort to cut calories, you don’t want to cut out key nutrients. Always consult your family doctor and a personal trainer for effective strategies that will help you reach your weight loss and fitness goals but the simplest advice is to make time to be active everyday, and if you are cutting calories, ensure you are getting the nutrients you need to stay healthy while you lose weight.
Eating less and depriving your body of the nutrition it needs is not an effective weight loss strategy. Consider taking vitamins as an insurance that you are getting the nutrients you need for a healthy immune system.
An all natural Multi-vitamin free of artificial dyes, colours and sweeteners can provide your body with some of the vitamin A, C, D, E and folic acid it needs on a daily basis. Calcium and Vitamin D work together to not only grow strong bones, but also have been shown to regulate normal blood sugar levels. This essential fatty acid may help you feel full longer, reduce inflammation and help your muscles recover faster after exercise.
An important part of losing weight is staying healthy so you can continue to stay active.  Eating healthy foods and ensuring you are getting the proper vitamins is the nutrition you need while losing weight. If you used to use white flour products, you must substitute them with whole grain products. High intensity interval training (HIIT) has been growing in popularity in the past few years. For you who are following low fat diet, you need to limit the fatty consumption, especially for saturated fats, about 20 – 30% or at least the level is less of your entirely calorie intake and then consuming the majority of foods from carbohydrates.
Vitamins and a protein-rich diet may be key for combating aging-related loss of muscle mass (sarcopenia). Sarcopenia, or the gradual loss of muscle mass, is a common consequence of aging, and poses a significant risk factor for disability in older adults. Researchers from the University of Chicago (Illinois, USA) report that social isolation may be detrimental to both mental and physical health. Separately, Rush University Medical Center (Illinois, USA) researchers studied 906 older men and women, testing their motor functions (including grip, pinch strength, balance, and walking) and surveying their social activity, for a period of 5 years.
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Food is the first thing that comes to our mind with regards to proper nutrition but are we conscious with regards to the importance of proper food and nutrition to our health.
Humans are complex organisms that need nutrients to sustain the bodily requirements in order to have health and function properly and food is the most essential requirement for human survival as it is a substance that is either eaten or drunk to supply nourishment to the body or for pleasure purposes.
To comprehend better we should know the difference of macronutrients from micronutrients and Macronutrients are nutrients that are consumed by humans in large quantities and categorised into smaller substances through digestion and provide bulk energy and are consisting of carbohydrates, fats and proteins. Carbohydrate – are made of units of sugar and they are the main supply of energy for building power for human body. Fats – are generally triesters of glycerol and fats which store energy, give insulation to the body and assist in the transmission of nerve impulses. Proteins – are chains of amino acids which provide the building material for the growth and repair of tissue and they also act as enzymatic catalyst.


Vitamins and minerals on the other hand are examples of micronutrients which are required by humans and other living things throughout life in small quantities. Vitamins – are nutrients needed in small amounts by an organism which has diverse biochemical purposes that are essential to our health.
Eat at regular intervals to keep sugar levels stable, skipping meals won’t do any good. Buy probiotics as this will help in restoring good bacteria in our body that aids in digestion. Buy low fat versions of dairy products such as milk and cheese as dairy products are high source of fat and cholesterol contents, but provide nutritional benefits. Exercise regularly; exercise helps and enhances physical fitness and over all health and wellness. Practice Good hygiene as regular Bathing and Hand washing reduces the risk of getting sick. Take food and vitamin supplements because this will aid in maintaining good functioning of the body. Health is wealth so if you wish to be rich, eat the right kind of food to have Proper Nutrition. Your goal is to eat a variety of fruits, vegetables and proteins to get the vitamins you need through food; however, we all have busy on-the-go days where we are not eating as well as we would like.
Add in the vitamins you will get from eating all those fresh vegetables and fruits, and you are on your way to a healthy strong immune system that can fight off viruses. The 8 water soluble B Vitamins include B 1,2,3,5,6, 7,9,12 and they work to help you digest food, turning the protein, fats and carbohydrates you eat into energy and keep your metabolism going. Omega 3 fatty acids improve the body’s blood flow to the muscles during exercise and help your metabolism work more efficiently.  Found in fatty fish such as salmon and fortified in some cereal and dairy products, be sure you are choosing DHA and EPA Omega 3 rich foods or supplements as they contain more health benefits than ALA Omegas found in flax and walnuts.
When not running in the trails, Deb is running after the kids and ensuring her own family has fun while eating healthy & staying active together. If the answer is yes, then why don’t you try integrating proper nutrition in your diet to get rid of the excess pounds easily?
Due to carbs contain 4 calories per gram while fats 9 calories per gram, focusing on carbohydrates also means limit calorie consumption as well as on fats.
The required nutrients such as carbohydrates, fats, proteins, vitamins or minerals found in food that comes from other living organisms such as plants and animals or products, produce energy, replenish old cells, stimulate growth and keep homeostatic life. Fill your grocery cart, your fridge and your meal plan with basic protein such as fish and chicken, pick whole grains when choosing breads or pasta, and eat plenty of fruits, vegetables and some dairy. Certain vitamins can actually help you lose weight by increasing your metabolism and preventing your body from storing fat. B Vitamins also help make red blood cells, fight disease and infection, and keep your nervous system, skin and muscle tissue healthy.  B vitamins are found most often in green leafy vegetables, eggs, nuts, lentils and red meat. Look for fortified juice and cereals, as well as dairy products to get the calcium and vitamin D your body needs or consider a supplement, especially in the winter months when there is less opportunity to synthesize vitamin D from the sun. After selling their first company in 2015, the Lowthers' launched Element Nutrition and are now focused on creating nutritional products for the Boomer generation with Boomer Nutrition, and healthier kids Snack Bars with IronKids Nutrition.


When nutrition becomes the focus of a discussion, the first things that come to your mind are boring foods that consists of vegetable salads.
It is also important to minimize the sweet treats that you’ve always been having in the past. It’s because whole grains have the ability to make you feel fuller at a longer time and lower down your cholesterol levels. Vitamin D supplementation in seniors, and especially in institutionalized elderly, is recommended for optimal musculoskeletal health.
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Make the calories you are consuming nutrient rich, real foods.  Avoid packaged snacks, frozen meals and fat free options that will fill you up with added artificial ingredients in place of the vitamins your body needs. The truth is, what you’re thinking is the exact opposite of what proper nutrition really means.
Instead of always eating sweets, eat foods that are rich in calcium because it can help strengthen your teeth and bones. In addition, limit fats less than 20% to be 30% is too tight for those who want to get successfully for weight loss. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding your medical condition.
Some examples of foods that are rich in calcium include; dairy products, nuts, beans and vegetables with dark color. Try adding this delicious treat to your diet because it is very rich in protein and can become your favorite snack. So we can conclude that every meals and nutriments you consumed affect your weight loss program.  It is important for you to know what nutrients you need every day to control the food portion and know how much nutrient your body need. Never disregard professional medical advice or delay seeking it because of something you've read on the this website. In order to have a new perspective with incorporating proper nutrition into your diet, simply pay attention to what you’re eating and then make use of some of these helpful tips. If possible, avoid eating canned foods because they have a lot of sodium which is harmful to your health. Probably you need to consult to a nutritionist to know detail, but overall nutrition plan for weight loss can be described below. After the age reaches 30 years old or above, it is important to reduce the calorie intake as much as 100 for every decades. Too much sodium can cause you to suffer heart disease and high blood pressure which is why you should prevent yourself from having too much of it.
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