Category Archives: Nutrition

CONTROLLING CARBS

Carbohydrates are nutrients found primarily in herbal food sources. Fruits, vegetables, nuts, seeds, grains, and legumes all contain carbohydrates. These nutrients are also found in dairy products, but meat and eggs are important sources of carbohydrates. High dependence on carbohydrates in your diet can have many adverse effects on your health.

  • Links between excessive consumption of carbohydrates have been established on the development of overweight and obesity among children and adolescents in industrialized countries.Excessive carbohydrate intake, particularly of added simple carbohydrates, such as drinks (fruit juice, sodas) is involved in the development of overweight and obesity in children and adolescents.
  • Excessive consumption of carbohydrates, especially simple carbs is one of the causes of diabetes, cardiovascular disease and some cancers in adults.
  • Sugar consumption such as sucrose, a fermentable carbohydrate, is also a known risk factor of all, in the development of dental caries.

 

The alternatives and control measures for carbohydrate consumption are;

  • Limiting refined carbs. -They provide little nutrients that may cause you to feel hungrier more quickly.
  • Consuming whole grains. -They provide nutrients and fiber and will keep you full for longer periods of time.
  • Focusing on saturated fat.- Some foods are low in carb but are highly saturated with fats. Some low-carb diets allow unlimited amounts of high fat and saturated fat foods like fatty meats, cream, cheese, butter, creamy dressings, and oil.
  • Practising portion control.- Carbs restriction in your diet can be very limiting hence making you feel like eating larger portions to fill up. A diet with an average amount of carbs will contain more variety and therefore, you can avoid eating too much of any particular food. Taking vitamins.- Most of the restrictive low-carb diets lack vital vitamins and minerals. While limiting carbohydrates, it is important that you talk to your doctor about taking a multivitamin.

SIMPLE POWER MEAL RECIPES

Maintaining a Healthy Weight with Yoga

Classic Meatloaf
Ingredients
1. 3 slices of meatloaf
2. 3 slices of Gouda
3. 3 eggs
4. French fries
5. frozen peas

Preparation
➢ Place the meatloaf in a pan with margarine weing from both sides and fry for 5 minutes.
➢ Place the cheese on the meat loaf and let it melt.
➢ In a second pan fry the eggs and then place the fried eggs to the meat loaf.
Serve with fries and peas together
Macaroni Tuna Casserole
Ingredients
1. 300g macaroni
2. 3 doses of tuna
3. 1 Dose chopped tomatoes
4. 1 Dose of Corn
5. 20g breadcrumbs
6. 400g Creme
7. Cheese
8. 1 pinch salt
9. 1 pinch pepper
10. 1 pinch oregano
11. 300 g grated cheese

Preparation
➢ Halve the Onions from top to bottom and then cut them lengthwise into thin columns.
➢ Fry the onions in oil and butter over low heat 5 minutes.
➢ Add the drained tuna and stir.
➢ Cook briefly with curry and flour mix.
➢ Add the broth and top with the coconut milk.
➢ Cut the pineapple into pieces and season with salt, pepper and a good shot of pineapple juice.
Serve with rice.

Chicken Stew
Ingredients
1. 300g chicken
2. 1 onion peeled and halved
3. Salt
4. pepper

Preparation
➢ Place a rack in center of oven. Preheat the oven to around 135 ° C (275 ° F).
➢ In a large casserole with a lid baking, place the chicken side by side. Place two half-chicken and onions in each and distribute the remaining onions around.
➢ Add Salt and pepper.
➢ Cover and bake for about 4 hours or until the cooking starts to caramelize and chicken juice flakes easily with a fork.
Serve chicken with mashed potatoes and a vegetable choice.

Toast with avocado and egg
For 4 people

Ingredients
1. 8 slices of toast
2. 2-3 eggs
3. 125ml cremefraiche
4. Further ingredients
5. 2 avocados
6. 1 tablespoon Dijon mustard lemon juice
7. Salt
8. pepper

Preparation
➢ Boil the eggs
➢ Mix the cremefraiche, mustard, lemon juice, salt and pepper to make a sauce.
➢ Toast the slices with avocado and eggs.
➢ Season with sauce.
Enjoy your meal.

How to Fuel Your Body for Exercise

Getting started on an exercise routine can be overwhelming. However, in order to get the most out of your efforts you need to remember to eat like an athlete. Your body needs proper fuel in order to give you the results you are looking for. Here are the basics of you need to know to get started.

Protein – That’s right, first on the list is getting the right amount of protein in your diet! But you might be surprised to hear that you need less than you thought. Most Americans exceed the recommended amount of protein daily. Athletes need about 1.0-1.2 grams for every kilogram of body weight they have. (Hint: to figure out your weight in kilograms, divide your weight in pounds by 2.2). Next, you need to know the right sources of protein. Here are a few of the best options: milk, greek yogurt, eggs, chicken, salmon, and quinoa. Aim to get one protein source at each meal and one small protein snack after your workout.

Carbohydrates – Carbohydrates are very important for athletes because they provide a readily available source of energy in the form of caloires. Many athletes use the strategy of “carbohydrate loading” before physical activity to ensure they have the energy they need for performance. This can be an effective strategy for sustaining energy level to power through a workout, but it is important to remember not to over-do it. All you really need is a 100-calorie carbohydrate snack before an hour of moderate-to-high intensity activity.

Hydration – Last, but certainly not least, it is important to stay hydrated before, during and after physical activity. Usually straight water is most appropriate for replacing lost fluids during exercise. Sports drinks are appropriate for athletes involved in moderate-to-high intensity activity for more than one hour.

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