If You've Stressed About Cheat Meals, You Must Read This!!!

Cheat meals are often taken as a break from strict dieting.  

Cheating once in a week is the healthiest approach.  

You tend to reward yourself by letting yourself eat what you want to.   

Moreover, these cheat meals also will help you stay active and feel motivated for the following weeks. 

  

However, not all practice these chat meal habit; just some who wished to do so.  

Researches have shown that as long as you are practising 90% of your diet, you are allowed to enjoy a cheat meal every week.

Here are a few essential details you must take note of your cheat meal:

 

 

https://www.lifestylefitness.co.uk/company/news/importance-of-cheat-meals#:~:text=Throwing%20a%20cheat%20meal%20into,and%20fat%20torching%20mechanisms%20high.

 

https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/weight-loss-how-many-cheat-meals-can-you-have-in-a-week/articleshow/78320812.cms

Athletic Plate

Carbohydrate Recommendations

Fluid and Hydration Tips for Athlete

Guidelines for Proper Hydration

Electrolyte Replacement Sodium: 

0.5 to 0.7 g/L in activity longer than 1 hour to enhance palatability and the drive to drink, to reduce the risk of hyponatremia and to minimize risk of muscle cramps.

TAKE HOME MESSAGE

Approximately 20% of the daily water need comes from water found in fruits and vegetables; the remaining 80% is provided by beverages, including water, juice, milk, coffee, tea, soup, sports drinks, and soft drinks.

When individuals work, train, and compete in warm environments, their fluid needs can increase greatly, and this should be appreciated (McArdle et al, 2013).

 

How To Avoid Becoming A Slave To Your Electronic Devices

The Ins and Outs of the Hormonal Imbalance

 The reasons for your weight gain can be a: 

• genetic predisposition
• supersized portions
• too much sitting 
• not enough moving 

But the hormonal imbalance is also might be the factor of your weight gain.   

These chemical messengers which are made by our bodies have a wide-ranging effect:

• controlling grow
• developing a sex organ
• directing blood sugar levels 
• influencing body weight
• body fat and muscle mass

 

Certain hormones' level change as you age and they can eventually lead to weight gain. 

However, hormones are not main the cause for the majority who are overweight or obese.

https://blog.nasm.org/hormone-balance-for-weight-loss

https://www.aarp.org/health/conditions-treatments/info-2020/hormones-and-weight-loss.html

 

A Quick and Easy Guide to Intuitive Eating

 

Intuitive eating was never intended to be a weight-loss diet nor weight gain.

Studies have found that eating intuitively is associated with positive health outcomes, such as:

• improved blood glucose control in Type 1 diabetes (Wheeler BJ et al., 2016)
• decreased disordered eating behaviours (Denny KN et al., 2013)
• positive eating-disorder treatment outcomes (Richards PS eta l., 2017)
• improved body image (Bruce LJ et al., 2015)
• weight stability (Tylka TL eta l., 2020)

Everything You Need To Know About Dash Diet!!!

What is the DASH diet?

Also known for The Dietary Approaches to Stop Hypertension (DASH Diet). 

They were initially practised as a diet which helps to control mild and moderately high blood pressure. 

The DASH eating plan also reduces the risk of cancer, osteoporosis and heart disease. 

Improvements in blood pressure are generally seen within two weeks of following this dietary pattern. (Nowson, C. A. et al., 2004)  

 

The DASH dietary pattern emphasizes fruits, vegetables, low-fat dairy foods, whole-grain products, poultry, fish and nuts. 

Only low amounts of fat, red meats, sweets and sugar-containing beverages are included. 

This dietary pattern provides ample amounts of potassium, magnesium, calcium, fibre and protein and limited amounts of saturated and trans fats. 

 

HEALTH BENEFITS 

 The DASH diet both reduced blood pressure and total cholesterol as well as low-density lipoprotein (LDL) or "bad cholesterol". 

This decreases your risk of getting heart disease.

The DASH diet had the most significant effect on blood pressure, lowering levels within two weeks of starting the plan. 

https://www.heartandstroke.ca/get-healthy/healthy-eating/dash-diet#:~:text=The%20DASH%20diet%20had%20the,cholesterol%22%20were%20lower%2C%20too.

https://medlineplus.gov/dasheatingplan.html

http://www.eatingwell.com/article/2054270/how-to-follow-the-dash-diet/

 

The Paleo diet?? Prehistoric human diets!! Right for modern humans??

 

What Is The PALEO DIET?

Paleo diet, also known as Paleolithic diet, Stone Age diet, hunter-gatherer diet and caveman diet.

A paleo diet is a dietary protocol that originated during the Paleolithic era more than 2 million years ago.

Is The Mediterranean Diet Really Healthier Than The Other Diets?

What Is the Mediterranean Diet? 

The Mediterranean diet is a highly recommended practice of a healthy lifestyle. 

The Mediterranian diet was initially based on foods consumed by people in Greece, Crete, southern Italy and other Mediterranean areas where rates of chronic disease were low and life expectancy long.  (USDA, 2006)

• This Mediterranean dietary pattern emphasizes daily consumption of bread, pasta, fruits, vegetables, olive oil, legumes, cheese and yoghurt as well as meats such as fish, poultry, veal and lamb.
• Daily physical activity is part of the diet plan.
• Fish, poultry, eggs and sweets are recommended to take weekly whereas red meat is advised to eat monthly.
• Wine with meals is included in the Mediterranean diet.  

 

Why Is the Mediterranean Diet So Healthy?

 

The Mediterranean dietary recommendations effectively lower the risk of developing a range of diseases, from heart disease to diabetes. (Kris-Etherton, P.M et al., 2007)           

An individual on this style diet was less likely to have a heart attack, stroke or other cardiovascular events. 

People who consumed a Mediterranean diet with olive oil or nuts witnessed their risk of cardiovascular disease decline by 30%. (Ramón Estruch et al., 2013)

Younger women who practised a Mediterranean diet had a lower body mass index (BMI), smaller waist and thighs. 

This is because the Mediterranean diet is rich with antioxidants and provides high anti-inflammatory properties as well as packed with fibre which keeps you full. (Boghossian et al., 2013)

Consuming the Mediterranean was associated with a less cognitive drop, decreased risk of Alzheimer's disease, and boost memory. 

The diet also has effects on reducing the brain's age by five years. (Roy J. Hardman et al., 2016 & Yian Gu et al., 2015)

Clean Eating For Beginners

Why's Carb Cycling Becoming More Popular?

 

Are there any benefits to carb cycling?

 

On the very low and moderate days, your body burns fat for fuel. 

 

High carb days act as maintenance and use to recover from tough workouts. 

Also, help your body to rebuild muscles.

 

What are some possible dangers or pitfalls with this diet?

 

Can lead to fatigue, carb cravings, constipation, bloating, sleep disturbances, moodiness and irritability. 

 

As the body's available carbs depleted and changing to fat for energy. 

 

This can be overcome by maintaining adequate hydration and drinking in enough electrolytes.

 

(https://www.acefitness.org/education-and-resources/lifestyle/blog/6468/carb-cycling/)

(https://thebeet.com/to-lose-weight-fast-try-carb-cycling-yes-you-get-to-eat-more-carbs/)

 

STRESS EATING & HOW TO STOP IT

Stress eating is a period when you tend to eat uncontrollably due to stress or anxiety. 

And you often feel worse due to the unnecessary calories you've consumed. 

It even can be a cause of your busy schedule too.

Stress eating is using food to make yourself feel better; unfortunately, it makes you feel worse, and you also feel guilty for overeating.   

 

WHY STRESS CAUSES PEOPLE TO OVEREAT?

 

Stress or anxiety is an undeniable scenario in your daily life that leads to overeating. 

Even if you're a student who tensed of submitting assignments within due date or employee who on a deadline.

Or perhaps you stress eating whenever you're on any restless and nervous situation. 

Sleepless nights during an exam can be another factor contributing to anxiety.        

As stress leads to the various hormone to work, primarily cortisol (the stress hormone). 

Cortisol triggers cravings and what makes you eat a lot as well as gain weight eventually. 

The food you consumed will rapidly be converted into fat and build up around your waist or any other body organs.     

 

The Complete Renal Diet Guide for Dialysis Patient

Your diet relies on your function of the kidney. 

What is right for others is not always suitable for you. 

As your kidney function declines, your food intake has to change as well. 

You must remember that there are no such foods you cannot consume. 

What is essential is how much foods you eat and how often you eat them. 

 

TAKE HOME MESSAGE

 

Following are some lower-phosphorus choices you can make in the place of milk and other creamy dairy products:

 

• Use non-dairy creamer for creamy sauces or soups.
• Try soymilk as they are lower in potassium too.
• Use cream cheese to replace regular cheese or cottage cheese.
• Use sour cream in place of yoghurt.
• Try a non-dairy ice cream made from soy or non-dairy creamer.
• Enjoy sorbet or sherbet rather than ice cream

 

Childhood can be a Stressful Time - Raise Healthy Eaters

 

TAKE HOME MESSAGE

Adjust The Quality & Quantity Of Dietary Fat & Oils

 Not all fats are meant to be equal; some are better for you than others.

The type of fat you consumed is more vital to your health than the intake of your total fat.

Fats that elevate LDL-chol levels that increase the risk of heart disease are considered as "unhealthful", while those that lower LDL- chol and raise HDL-chol levels (the one that helps your body remove cholesterol in the blood) are regarded healthful.

The list of unhealthy fats includes: 

·         trans fat

·         saturated fats

·         cholesterol

Monounsaturated fats, polyunsaturated fats, alpha-linolenic acid, DHA and EPA are regarded healthful fats.

It is recommended that you should limit your consumption of trans fats and saturated fats while eating a nutritionally balanced diet.

 

(Bendsen et al., 2011)

TAKE HOME MESSAGE

 

There is no recommended intake of cholesterol consumption as there is no evidence showing that cholesterol is needed in your diet.

Your body can make enough cholesterol itself, and you won't develop a cholesterol deficiency disease if you did not consume adequately.

As levels of blood cholesterol tend to elevate somewhat as the intake of cholesterol increases. However, it is recommended that consumption should be minimal.          

Nutrition through the life cycle (3rd Edition) - PDF Free .... https://epdf.pub/nutrition-through-the-life-cycle-3rd-edition.html