What are the basic nutrient groups?

What are the basic nutrient groups?

Foods are grouped together when they share nutritional properties. Hinging on the plan you select, you may find the food groups arranged with some slim differences.
Here are a few examples of a regular diet so you might stay healthy.

  • Grain: brown bread and rolls, whole-wheat pasta, English muffin, pocket bread, bagel, cereals, grits, oatmeal, brown rice,
    unseasoned pretzels, and popcorn.
  • Fruit: apricots, apples, bananas, dates, grapes, orange,
    grapefruits, grapefruit juice, mango, melon, peach, pineapple,
    raisins, strawberries, tangerines, and 100 percent fruit juice.
  • Vegetables: carrots, broccoli, collards, green beans, peas, kale,
    limas, potato, spinach, squash, tomato, sweet potatoes.
  • Nonfat or Low Fat Dairy: fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt.

Cross – Training for Fitness and Fatloss

The numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a man’s fatty tissue is bigger than 14% up to 15% of his body mass, or if a woman is more than 20% to 22%, he or she is overweight, or more precisely, overfat.

A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.

The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the “ever reliable” result of the weighing scale.

It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.

Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into “work metabolism,” the energy expenditure required for any physical activity.

Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, “What should be done instead?” The answer: cross-training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross-training in order to overcome or break the monotony or dullness in an exercise program.

Cross-training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross-training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to imminent boredom.

Three of the most commonly used activities whenever a person decides to engage in cross-training are swimming, running, and cycling.

In cross-training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

Cross-training offers a variety of benefits for fitness and fat loss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your “losing weight” more bearable.

Cross-training has three basic components:

1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a carefully planned walking and jogging regimen, depending on fitness level.

2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.

3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most people who wish to try to lose some fat.

Indeed, cross-training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage in cross-training, you will be aware that you have already achieved your desired weight.

Boiled down, cross-training is, certainly, one way of having fun.

Your Thyroid and Weight loss – The Connection is Real

Your thyroid dictates much of your metabolism, any malfunction or disease afflicting this area may cause you to have problems in metabolism leading to a drastic problem with your weight – you may either gain weight, lose weight, or may find that losing weight is harder than usual.

Those that plan diets do not take into consideration how their thyroids and metabolism may affect their weight loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is cut calories.

Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.

Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.

Hypothyroidism on the other hand works in the other direction – slowing metabolism until the body gains weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.

While cutting calories in itself can be very hard for most people – imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.

Instead of eating too many calories – which is a problem in itself, they eat too few calories instead.

Problem? What Problem
The problem with some is that they believe that since the experts say that they have to cut calories, cutting calories to an inordinate amount will reap greater results. Unfortunately, it doesn’t work that way. While cutting calories helps diets, consuming too few calories pushed the body into a hoard mode, the body’s metabolism is slow to adapt to the lesser amount of available energy.

If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible. The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing weight become easier.

Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.

This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in one’s energy consumption directly affecting fat deposits.

Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.

First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to get to its English equivalent. We divide this number by 30 because that is the number of calories you need to maintain your weight per pound of weight.

For example, if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the number of calories you will need per day to maintain 150 lbs.

You may consult a nutritionist to help you come lose weight. In the end, it all comes down to math. If you consume more than your body needs, it stores it as fat. Now is probably a good time to start studying the back of those grocery cartons.

Try to keep your diet at 40% protein, 25% fat, and 35% carbohydrate meals at 300 calories per meal. Spread out these meals in a day for optimum results.

While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.


Weight Loss Beginning With What You Drink

Weight loss beginning with what you drink

People are not aware that what we drink is especially important when losing the first 10 kilograms. Interesting.
Because when we feel hungry, we are actually dehydrated, which means we are thirsty and not hungry. We know that more than 66% of our body weight is nothing but water. This is also why water plays an important role in weight control.

Here are some tips on how to lose weight by drinking water properly:

– Drink lots of water. It is recommended that you drink 8 glasses a day, but it will be necessary to master this habit because your body needs a huge amount of water. Water not only removes all toxins from the body but also affects our overall well-being and this is motivation, you need to lose weight.
The best thing about water is that you can drink it as much as you want as it has no calories at all. When you drink a lot of water, you also eat less because you won’t feel like you’re starving to death.



– The rule of eight glasses a day is really something you should strive for. The best way to do this and measure water consumption is
to buy a pitcher designed for exactly 8 glasses of water at a pharmacy or grocery store. These are great tools for weight loss,
as you can fill them, freeze them, and because it melts during the day, you have fresh and cold water. Or, if you don’t mind the room temperature of the water, you can drink it that way too.

– Start the day with a glass of water. As soon as you get up in the morning, drink a glass of water. This will help your body function as it will not fight dehydration. When you drink a glass of water, you won’t need to eat much for breakfast. A glass of water awakens all the digestive juices in the body and lubricates it well.
You can always drink your morning coffee or tea, but then be sure to drink a glass of water as caffeine dehydrates the body.

– Drink a glass of water before lunch. Water will give you a feeling of satiety and as a result, you will eat less.

– Avoid fizzy drinks to the best of your ability. All carbonated drinks are sweetened with a lot of sugar.

– Fruit juice is not as healthy as most people think. The juice actually also contains a lot of sugar.

– Go for tea and coffee. They are quite harmless if you don’t add a lot of cream and sugar to them. It is the cream and sugar that are becoming fattening. Think of it this way:
when you drink a cup of coffee or tea with cream and two sugar cubes, you are basically eating a piece of chocolate cake every time.

– Another type of tea that you can drink freely is green tea. Green tea has been used as a medicine in China for over 4,000 years. It helps the digestive system
and can


relieve an overfilled stomach and link it to reducing the risk of cancer.

– It is also best to avoid alcohol, as all these drinks contain a huge amount of calories and not only that, they are also very harmful to our
body in general. However, if you can’t give up alcohol, try red wine, which is good for the heart – at least that’s what scientists say.


Become And Stay Slim In A Healthy Way – Conclusion

Become And Stay Slim In A Healthy Way – Conclusion

As I mentioned before, it is my intention to bring you closer to a way of healthy eating that definitely works. It may be revolutionary for some of you because you’re just used to a different way of eating, and it’s just your decision whether to try or not, read it and go on your way forward. However, you can decide to make a change and go on a new path forward.

I am talking about bringing you closer to the importance of a diet based on a raw plant-based diet to establish an acid-base balance that prevents disease, weight gain, and cellulite in the female population.

At least 80 percent of fresh food is on my menu and just such a percentage is needed to establish a slightly basic environment in the body.
it is true, however, that sometimes this proportion is different.
This way of eating is very easy and also affordable.
In further posts, I will also prepare some recipes that give you two options, namely enriching the current menu with more healthy food and secondly, a thorough change in eating habits for slimness, health, and beauty.

See you tomorrow for breakfast.

Become And Stay Slim In A Healthy Way – Part 2

Become And Stay Slim In A Healthy Way – Part 2

Many times in life it happens that we simply take a medical view of nutrition, the functioning of our body, our health, and of course illness.
In fact, medicine and pharmacy complement each other because they pay too much attention to pathology. Nowadays we know of zero diseases, although
I am of the opinion that more than not names for diseases and for each of these diseases an unnamed number of drugs.

And despite advances in medicine, we have an increasing proportion of the sick population. Very interesting and at the same time worrying information.
Not to be too critical, I must admit that medicine has succeeded in eradicating certain diseases that were the result of poor hygiene, but with a modern lifestyle, we have created so-called civilizational or degenerative diseases, which are the result of unhealthy and nutrient-poor diets with chemical additives.

In order for the human body to function normally, it must be mentally and physically balanced. However, because we do not move enough due to too fast a lifestyle, we cannot restore this balance at every step. And what’s next? The consequences are colds, headaches, indigestion, lack of energy, apathy, lethargy, and vague thoughts, and of course more serious degenerative diseases such as cancer, cardiovascular disease, and others.

And more and more people, both children and adults, are suffering from an aesthetic and health problem with being overweight.

And I will dedicate more space to this topic in my next post…



Become And Stay Slim In A Healthy Way

Become And Stay Slim In A Healthy Way – introduction

I decided on a series of posts where I will talk about a healthy way to lose weight with wholesome healthy foods.
Healthy weight loss is a natural weight loss that gives successful results –
improving physical and mental health, healthy weight loss, and cellulite…

The most effective way to healthy, slim body and beauty is to prepare healthy meals yourself.
Because from my own experience I can say that losing weight and living healthy does not mean giving up delicious meals.

A modern diet high in animal protein, starch, unhealthy fats, preservatives, hormones, antibiotics, and pesticides, and health and slimness do not go together. We need to eat food that will bring our body energy, optimal health, slimness, and natural beauty.

Only when we are healthy and when we feel good in our body can we fully enjoy our lives. But change begins in yourself, in your head.

Let me take you to step by step to a healthy diet – only by acting differently will you achieve different results.

to be continued

Eliminate Negative Thoughts And Lose Weight

You think thousands of thoughts each day. You talk to yourself more than anyone else. You are your most trusted advisor and confidant. Many of the conversations that you have with yourself you would never share with anyone else because to do so would expose the “real” you. The you that is filled with self-doubt, worries, sadness, guilt, hurts, and disappointments.

But this is not the “real you” at all. This is the you that your ego and belief systems have constructed. These negative beliefs have been constructed by you and accepted by you as truth. The sad thing is that nothing can be further from the truth.

Where did these false ideas about you originate? They mostly came from others; parents, teachers, co-workers, and friends. They might have planted the seed by saying something like “she is fat” and you have cultivated those comments to the point that they have become your truth.

You are allowing your entire life to be controlled by some obscure comments made years ago. Nobody has the right or power to dictate who you are. Only you know who you truly are and what’s in your heart.

When you were born you entered this world without the burdens of your current negative belief system. You entered this world as a beautiful bundle of joy filled with unlimited potential and possibilities.

I’m here to tell you that you have not changed. You are still and will always be a beautiful bundle of joy with unlimited potential and possibilities.

The only difference is what you give your attention to. Let me ask you a question. If you stopped all the negative talk that you currently have with yourself such as;

– I’m too fat

– Why would anyone want to love me

– I will never be thin

– I always fail

And the list can go on and on… How would you feel? Do you think that you would feel emotionally lighter? Do you think that you would feel happier? Do you think that you would feel more confident?

Now how do you think your life would change if you were to go one step further and modify your self-talk by only speaking positively about yourself. If you take some time and focus on what you like about yourself and focus on only that your emotional state will become positive to the point that you will be able to accomplish anything.

Once you begin looking for the positive things within you, you will be surprised to realize your magnificence has always been there just below the surface. You have never been anything other than that shining bundle of joy that entered the world years ago. It’s easy to uncover positive aspects of yourself by asking some questions.

– What am I good at?

– Who has benefited from me being in the world?

– Who am I, what is in my heart that only I know?

– What do I like about my body?

Your goal is to feel good now. How do you feel now? If you only observe what you feel is positive about you, you will feel good, you will be happy. Decide right here and right now how you want to feel. Decide that you will always look for the good within you and appreciate that goodness.


So what does all of this have to do with losing weight? Everything!!! Your emotional state is the control valve that determines what you draw into your experience. How you talk to yourself creates your beliefs and programs your subconscious. So you need to ask yourself do you want your beliefs and subconscious programming to be based on false-negative thinking. Or do you want your beliefs to be based on the truth, that you are and always have been a perfect being?

Begin today to love and nurture yourself. Allow the joy, playfulness, and enthusiasm that you naturally had as a child to begin to flow into your everyday experiences. Allow yourself to celebrate each and every success no matter how small. Love and appreciate yourself every opportunity you have. Do this every day and watch your weight begin to dissolve just as your old negative beliefs about yourself begin to dissolve.

Burning Fat Vs Burning Calories

To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you can’t lose body fat just from burning calories.

When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise. Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly “water weight” which leads to a decrease in your metabolism. Also, think of the calories that are burned from carbohydrates as your energy calories. If you lose too many energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly burns fat. Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.

Burning Fat Calories during exercise

During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to burn sugar past the 10-minute mark if you are not working out hard enough for your body to want more oxygen, or you are working out too hard and you can’t supply your body with enough oxygen for fat burning. When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also, remember that just because you reached the fat burning stage does not mean you will stay there. Staying at the fat-burning stage once again depends on if you are moving at a pace that is right for your body. Make sure that you are within your target heart rate range.

Burning Fat Calories at rest

The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training. Weight training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy), but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is that weight training increases your metabolism which uses your stored fat as energy.

To make your body the ultimate fat-burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.

How to lose weight easily

springIf we look at the sky, what this whimsical spring month is preparing for us, we can hardly believe or imagine that in a good two months it will be summer – well, at least I hope so.
And especially the female part of the population starts the euphoria about the swimsuit, the madness in front of the mirror includes, of course, pulling hair and moaning what and how to make the calves in top shape again. And if you continue the never-ending story of losing pounds, I can’t get past the fact that all of this should be done now, at this moment. Yeah yeah …
And now I really don’t know whether to lie and say – eh, you can do it overnight and it’s very easy … or to be honest and say that we have to take at least a month. For starters of course … hahaha.
I’ve reviewed and tested a lot of everything, and this thing I want to present could help, at least for a start, as I said before.

It won’t waste too many words, HERE is the link, and see for yourself.
Enjoy the spring.

(I wanted to write to you today because a weight loss program that I LOVE is currently on sale for $10 off the usual price tag.)