Tag Archives: nutrients

General Safety Issues, Health Issues

SAFE DIET MEALS FOR WORKING MEN AND WOMEN (GUEST POST)

Losing weight has become an obsession for most people these days. Due to pressures at work, exhaustion or lack of time to hit the gym, most working men and women have a hard time keeping fit. As a result, most men and women resort to diet meal plans circulating these days in order to maintain a certain figure. Little do they know that some diet plans may be unhealthy thereby doing more harm than good in the body. 

What constitutes a safe and healthy meal plan? 

To avoid falling into the trap, keep in mind that a healthy diet plan should provide all the necessary nutrients needed by your body and at the same time, staying within the recommended daily calories. Your body still needs carbohydrates, protein, fiber and an amount of fat to keep you energized all throughout the day. In fact, eliminating a certain group in the food pyramid can be harmful to the body. 

Therefore, a safe and healthy eating plan is concentrated on fruits, vegetables, whole grains, nuts and low-fat dairy products. Lean meat, fish, poultry, eggs and a little cholesterol, salt and sugar are likewise recommended. 

To better guide every working men and women, below are some foods you can use to have a healthy and fit body. 

Breakfast 

Breakfast is the most important meal of the day so you’re going to need all the nutrients to help you last all throughout the day. For breakfast, make sure you have – 

  • ·         Eggs.
  • ·         Carbohydrates in the form of whole grains. This includes oatmeal, cereals, brown rice, brown or wheat pasta or whole wheat bread.
  • ·         Fruits or vegetables on the side such as orange, banana or apple.
  • ·         Low or nonfat dairy products. This includes milk, cheese or yogurt.
  • ·         Lean meat since it is a good source of protein which can keep you pumped up the whole day. Lean meat can be turkey, chicken, salmon, fish or loin products. 

Lunch 

Meals during lunch shouldn’t be as heavy as breakfast food. Nonetheless, you will still need carbohydrates and protein for added energy since your day isn’t over yet. Go for whole grain products such as whole wheat bread or crackers and combine it with lean products. It can be a turkey sandwich or a smoked salmon sandwich with unsweetened drink on the side. Don’t forget to have some fruits too such as apple or banana. 

Snacks 

You are after a safe and healthy meal plan to help you on your diet and snacks shouldn’t compromise your weight loss goals. Avoid going for sweets, processed products or junk foods just to keep you awake. Fruits such as banana or cantaloupe, nuts, a cup of yogurt with fruits, an ounce of sunflower seeds, roasted almonds are much better and can help boost your energy rather than processed and unhealthy ones. 

Dinner 

As the saying goes, eat like a pauper during dinner since there is not much enough time to burn off all the calories you had. Still, skipping dinner is not advisable. Nonetheless, it’s a must to have carbohydrates such as a cup of brown rice or whole wheat dinner roll. Protein is likewise needed and broiled salmon; grilled loin steak can be consumed. Cap off your meal with steamed vegetables and a cup of fat-free milk. 

It’s up to you on how you want to spice your everyday meal. Always remember that in every meal plan, make sure you have carbohydrates, protein, fiber and a little amount of fat. As much as possible, do not eliminate any food group and eat in moderation. 

Author Bio: 

Marshal Gatlin is a health & fitness enthusiast. He reviews commercial diet plans like Diet To Go. Through Ratingdietplans.com he strives to help everyone achieve their fitness and weight loss goals and provide access to the information and education they need to do to so.

General Safety Issues

Dealing with Post-Exercise Pain (GUEST POST)

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I’m sure you’ve heard of the saying “no pain, no gain.” Well, one way or the other, you will always experience pain however, it doesn’t mean that you have to endure a great deal of it in order to progress much faster towards your goal. If you don’t know why you feel this pain within 24 hours of exercising, it’s due to a sensation called Delayed Onset Muscle Soreness (DOMS). Your muscle fibers get injured as a result of excessive exercising.

“Good pain” is still pain and can interfere with our everyday activities. Often times, we forget the simplest of methods in alleviating body pain before, during, and after our workout. I am no exception to this as well. Let’s remind ourselves of some of these methods shall we? 

Proper Hydration

Drinking water should come naturally for us. What most people don’t realize, however, is that you need to drink more than the usual daily recommended amount. Dehydration is a definite no-no. Personally, I drink around 500-700ml. of water for every hour of exercise / workout that I do daily. A simple indication that you are well-hydrated after you exercise is if your urine, within a few hours after your workout, is light yellow or clear. What about drinking sports drinks you ask? Well, at times, I drink both actually but if you ask me which is better, that’s another topic for another time. 

“Refuel” with Nutrients

Yet another commonly ignored method in reducing muscle pain and soreness. After your workout, it is important to replenish your energy with enough carbohydrate energy in preparation for your next workout. You need to ingest enough protein in order to repair your muscles. Try a protein shake or smoothie and/or chicken with brown rice then top it off with a piece of fruit. 

“Cool Down” after your workout

 Just as it is important to warm-up your body before subjecting it to an extreme workout, it is equally important to cool it down. You’ll want to remove inflammatory fluids in your muscles as well as sore or tight spots from the muscles you worked out. Just do some light exercises before wrapping up and then get a massage every now and then. Who doesn’t want to have a massage, right?

Apply Topical Ointments

These are just what the doctor ordered. These ointments are developed to create a cooling, pain-relieving sensation and also increase blood flow. Tiger balm and Ben-Gay are a couple of the ointments that I’ve used and would recommend. 

As mentioned earlier, if you feel pain after your workout, that’s normal. It’s the excessive pain which is troublesome. This can happen if you increased the intensity of your exercise too quickly or if your body didn’t recover properly. Just recall these simple methods that I mentioned (feel free to follow whatever else you’ve found out to be effective) and I’m sure your body will adjust to the pain in due time. 

Author Bio:

Dr. Todd Luther works at Align Integrative Health in Washington. He comes from a family of health care practitioners including a medical doctor, OB Nurse and Nurse Midwife. Practicing since 2005, Dr. Luther is confident in providing the correct diagnosis, treating your problem or referring to the correct specialist.