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Why is nutrition important?

Eating the right foods with good nutrition is vital for good health and wellbeing…

Food provides energy, protein, essential fats, vitamins and minerals to live, grow and function properly.

We need a wide variety of different foods with high quality nutrition in order to provide the right amounts of nutrients to support normal levels of health and fat loss if that’s your goal.

Key hormones for fat Loss:

a. Insulin (nutrient transport) – stimulated by glucose (carbohydrates)
b. Ghrelin (hunger hormone) – regulated by healthy leptin levels
c. Testosterone (energy and labido) – stimulated by fat ingestion, quality rest and short duration exercise for more fat loss
d. Growth hormone (lean muscle growth) – stimulated by quality rest, healthy ghrelin levels
e. Leptin (fat burning) – stimulated by healthy levels of testosterone and insulin sensitivity (lower insulin levels)…

Can certain types of foods actually help you feel happy?

Can depression be offset when nutrition consists of healthy foods?

1. Nutrition is the science that interprets interaction of nutrients and other substances in food (e.g. phytonutrients, anthocyanins, tannins, etc.) in relation to maintenance, growth, reproduction, health and disease of an organism.

In fact, certain foods are not just good for you physically; certain types of foods also helps enhance and improve mental as well as emotional states…

There are many causes of depression and of course, if you feel that depression is a problem you should consult a licensed medical professional to get proper medical advice.

One of the, if not the most important considerations when planning a healthy lifestyle is nutrition.

If you think about it, food is basic fuel for your body’s livelihood and substance, health and well being greatly depends on what you eat.

Your physical state is highly affected by food, nutrition and what you eat, so it makes sense that your brain and emotional state is influenced as well.

The More Colorful The Plate – The Better the Mood

Remember – “The More Colorful the Plate, the Lower the Weight.” That statement and nutritional adage refers to getting rid of the burden of depression too.

While an unhealthy diet consisting of processed foods or sugar puts on weight, it apparently extends to how one feels or their emotional health.

You Are What You Eat

Evidently, you are what you eat and the more healthy the diet, the lower the incidences of mood swings or depressive episodes.

Studies and research show diets are not packed with certain vitamins or minerals not only accelerate ageing process, also cause shortages in mood-enhancing chemicals, such as serotonin.

The Key to Reducing Stress and Elevating Mood…

Serotonin is a neurotransmitter as well as a mood stabilizer and plays an important role in reducing stress, anxiety and depression.

The following short list of foods can help increase the amount of serotonin which is produced in the bloodstream…enhancing overall outlook and mood.

• One of the less-known types of serotonin-producing foods, fruits like pineapple, sour cherries, plums and bananas are all good foods to eat to improve one’s mood.

In addition, cherries contain melatonin, which is a natural sleep aid.

• Protein. Eating turkey, which contains tryptophan, increases the manufacture of
serotonin in the brain. In turn, the food promotes feelings that are more positive.

Other proteins aid in serotonin production include seafood, eggs, whey protein and beef.

Choose animal products that are not raised with hormones and grass fed or pasture raised products.

Another serotonin-boosting protein food is nuts.

Nuts boost the manufacture of selenium, which is found to be lacking in patients suffering from depression. Lean meats and legumes contain selenium too.

Because sugar-rich snacks can slow production of serotonin…

It is better to replace sugary or processed snacks with more natural foods and whole foods like nuts or fruits and lean protein.

• Carbohydrates help to boost the level of serotonin and reduces depression. Cooking and recipes like pasta, whole grain bread and white potatoes to the menu.

• Dairy products make people feel happier too. Try such dairy foods as cheese
and milk, each of which contain mood-boosting chemicals or produce an increase in serotonin.

Nutrients That Help Ward Off Depression

Beta Carotene is also helpful in relieving depression.

Some of the foods in this group include cantaloupe, carrots, broccoli, and apricots.

Vitamin C – rich foods are helpful in fighting depression too. These foods are made up of citrus  fruits, such as limes, oranges, and grapefruit.

Vitamin E – not only plays a role in immune system functioning but contributes to nerve health as well, ameliorating any episodes of depression.

Nuts, seeds, vegetable oils and wheat germ are all foods which contain vitamin E.

Change the Way You Eat and Increase Your Level of Activity

Reducing depression via nutrition means healthy mix of complex carbohydrates combined with fruits and vegetables which helps alleviate mood swings and depression in general.

Make sure to avoid most pre-packaged, processed snacks like chips, packaged cookies, best to remove them from your shelves and focus more on eating fresh produce and fish.

Once you start eating healthier, you will feel like you can exercise more, which can further elevate mood and stave off depression…

In fact, when you take part in an exercise activity like walking, jogging or running, your body produces more of the mood-enhancing hormones called endorphins.

In fact, after a while, your mood will improve just by eating healthier and exercising more.

Research shows this kind of healthy approach helps your body to function at normal levels with less dependency to take on mood-enhancing drugs or anti-depressants.

Supports behavioral changes to make healthy eating and regular exercise a daily practice.

Resources: 1 Felsing, NANCY E., J. A. Brasel, and D. M. Cooper. “Effect of low and high intensity exercise on circulating growth hormone in men.” The Journal of Clinical Endocrinology & Metabolism 75.1 (1992): 157-162.2 Tjønna, Arnt Erik, et al. “Aerobic Interval Training Versus Continuous Moderate Exercise as a Treatment for the Metabolic Syndrome A Pilot Study.” Circulation 118.4 (2008): 346-354.13 Davis, et. al. Concurrent training enhances athletes’ strength, muscle endurance, and other measures. Journal of Strength and Conditioning Research. September 2008;22(5):1487-1502.4 Scott, et al. Misconceptions about aerobic and anaerobic energy expenditure.. Journal of the International Society of Sports Nutrition. 2005;2:32-37.5Boudou, P., et al. “Absence of exercise-induced variations in adiponectin levels despite decreased abdominal adiposity and improved insulin sensitivity in type 2 diabetic men.” European Journal of Endocrinology 149.5 (2003): 421-424.6 Schuenke, et al. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: Implications for body mass management European Journal of Applied Physiology. 2002;86:411-417.7 Scott, et al. Misconceptions about aerobic and anaerobic energy expenditure.. Journal of the International Society of Sports Nutrition. 2005;2:32-37.8Bogdanis, G. C., et al. “Short-term high-intensity interval exercise training attenuates oxidative stress responses and improves antioxidant status in healthy humans.” Food and Chemical Toxicology 61 (2013): 171-177.9Ottosson, Malin, et al. “Effects of Cortisol and Growth Hormone on Lipolysis in Human Adipose Tissue 1.” The Journal of Clinical Endocrinology & Metabolism 85.2 (2000): 799-803.10 Pedersen, B. K., et al. “The metabolic role of IL-6 produced during exercise: is IL-6 an exercise factor?” Proceedings of the Nutrition Society 63.02 (2004): 263-267.11 Ahtiainen, Juha P., et al. “Heavy resistance exercise training and skeletal muscle androgen receptor expression in younger and older men.” Steroids 76.1 (2011): 183-192.12Trapp, E. G., et al. “The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.” International journal of obesity 32.4 (2008): 684-691.13Edwards, Andrew M., et al. “Self-pacing in interval training: A teleoanticipatory approach.” Psychophysiology 48.1 (2011): 136-141.
14 Winter, Bernward, et al. “High impact running improves learning.” Neurobiology of learning and memory 87.4 (2007): 597-609.
15 Wisløff, Ulrik, et al. “Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients a randomized study.” Circulation 115.24 (2007): 3086-3094.16 Heyn, Patricia, Beatriz C. Abreu, and Kenneth J. Ottenbacher. “The effects of exercise training on elderly persons with cognitive impairment and dementia: a meta-analysis.” Archives of physical medicine and rehabilitation 85.10 (2004): 1694-1704.17 Chwalbinska-Moneta, Jolanta, et al. “Threshold increases in plasma growth hormone in relation to plasma catecholamine and blood lactate concentrations during progressive exercise in endurance-trained athletes.” European journal of applied physiology and occupational physiology 73.1-2 (1996): 117-120.18 Lee-Young, Robert S., et al. “Endothelial nitric oxide synthase is central to skeletal muscle metabolic regulation and enzymatic signaling during exercise in vivo.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 298.5 (2010): R1399-R1408.19 Pedersen, Bente Klarlund, et al. “Role of myokines in exercise and metabolism.” Journal of applied physiology 103.3 (2007): 1093-1098.20 Nielsen, Anders Rinnov, et al. “Expression of interleukin-15 in human skeletal muscle–effect of exercise and muscle fibre type composition.” The Journal of physiology 584.1 (2007): 305-312.

Why Is Nutrition Important

Are most diet plans easy-to-follow, affordable, realistic, non-restrictive and most importantly won’t leave you hungry?

Eating a balanced diet as part of your day-to-day life is critical to maintaining a long, energetic and healthy life.

A realistic diet encourages you to adopt healthy eating…

Also educates you about the importance of sensible eating through our nutritional services and diet plans.

Diet eating plans are complementary to all women currently participating in our boot camps and personal training services…

In addition to this, we also provide ongoing and up-to-date information and research to help educate you in choosing the right foods for your body.

We categorize our diet plans into three distinct areas and include:

* Low GI/low carbohydrate
* High protein
* Vegetarian

Its all about promoting women’s health, healthy eating via natural, whole foods to provide your body with all the daily nutrients it needs to achieve healthy weight loss…

YES, sustainable  energy for improved wellness and performance.

It is ideal to have smaller portions spread throughout the day…

This provide your body with a consistent supply of proteins, carbohydrates, healthy fats, vitamins and minerals so you can perform at an optimal level for longer.

For more information visit our top 25 healthy foods page currently recommended by health and nutrition professionals.

So What is a Healthy Diet

A good diet should provide your body with the nutrients it needs in the proper quantities.

A balanced and moderate diet is crucial to developing a healthy lifestyle.

Food provides seven essential substances your body needs: carbohydrates that provide energy; vitamins promote health; protein aids in growth and repairing the body…

Fat that protects muscles and internal systems from harmful collisions, functions as an energy storage system…

Fat helps maintain proper temperature by insulating the body; minerals to maintain body systems; fiber to assist in digestion and the processing of waste materials; and water that accounts of 70% of the human body.

Low GI/Low Carbohydrate Diet

Glycemic Index (GI) is calculated on a scale from 1 – 100 and measures the effect of food on our blood-glucose levels.

When we eat, our blood sugar levels increase leaving us full and energised.

Research has shown high GI carbohydrate foods causes our insulin to rapidly spike which results in a short energy burst before dropping, leaving you hungry and tired.

This is also damaging to our arteries, blood vessels and will result in weight gain.

Low GI carbohydrate foods on the other hand, sustain you over a longer period, leaving you feeling fuller for longer.

Eating a low GI diet means you are less likely to ‘snack’ on bad foods that are responsible for weight gain, tiredness and are generally unhealthy for you and your body.

Controlling your sugar intake is an important factor in achieving weight loss and consistent energy levels throughout the day.

The low GI/low carbohydrate diet is most recommended for women  trying to achieve maximum weight loss.

High Protein Diet

Much of our body is protein-based including our muscles, brain cells, skin, hair and nails.

A high-protein diet leaves you feeling fuller for longer and provides you with your daily energy needs.

Protein is the most important factor when exercising in order to tone.

You want to increase muscle mass as it is the key factor when it comes to building and repairing muscles.

Protein-rich foods including chicken, beef, lamb, fish and legumes release amino acids which when digested, are used to make new proteins to give us our energy sources.

We recommend this diet if you want to achieve quick weight loss and fast lean muscle gain.

Vegetarian Diet

Many people are choosing this diet as a healthy lifestyle option.

Vegetarian diets eliminate meat products and in some cases seafood and all animal by-products (vegan).

It is important when choosing to eat vegetarian, that you supplement your diet with protein and omega-rich foods including soy products, legumes, eggs, whole grains, nuts and seeds.

A well-balanced vegetarian diet has many health benefits and can reduce the risk of obesity, diabetes, high blood pressure and some types of cancer.

However if not carefully planned can have the opposite effect on the body.

Women are so busy these days and for reasons of time, cost and scheduling many find it very difficult to break free from the horrific dieting roller coaster…

1. Set a goal.

Identify your ideal weight and set up a plan to start reaching your goal.

2. Don’t be afraid to ask for and get help.

You’re not going to lose weight alone so tell you family.

Get support…

3. Vitamins can be good for you.

The American diet lacks essential vitamins and minerals. Balance your health with the best supplements.

4. Walk the Walk.

You burn calories when you walk, did you know that? Keep happily fit and active by balancing nutrition, health food and diet with regular exercise.

5. Sleep it off.

To be efficient at fat-burning, your body needs at least eight hours of sleep.

If you think you‘re doing yourself a favor by sleeping less, you‘re very much mistaken…

Before and After…Loss Weight Fast and Easy!

Watch this video below and see with your own eyes how fast and easy it is for some women to lose weight…without exercise or regardless of what they eat.

Is Weight Loss A Simple Phone Call Away?

Many women wanting to improve their weight loss results and eating habits may not be able to go see a dietitian or nutritionist for individual counseling.

Well, what about telephone counseling?

For women’s health, it’s becoming increasingly popular…these days!

Latest studies have reported it’s an effective strategy for behavior change.

A research study in the August 2008 issue of the Journal of the American Dietetic Association indicates counseling over the phone does indeed work.

Although uncontrolled, this telephone-counseling intervention over 3 months with a total of 8 phone calls to each participant…

This revealed even short periods of counseling can produce healthy weight loss with dietary changes.

Specifically, adults (97 people, mostly women) who were eating fewer than 5 servings of fruits and vegetables daily…

Women were encouraged to increase their intake of fresh:

• Fruits
• Vegetables
• Whole grains
• Beans, legumes
• Fiber

Plasma carotenoids (antioxidants) were measured in 41 randomly selected people as a way of assessing their actual intake of vegetables and fruits.

Results of this study revealed those receiving the telephone intervention consumed significantly more vegetables (67 percent), fruits (71 percent increase)…

Whole grains and beans (40 percent) as indicated by significant increases in their total plasma carotenoids…than did those not receiving the telephone counseling.

Why does telephone weight loss counseling work?

In my opinion, the telephone allowed the coach to give expert advice consistently.

And it created a sense of accountability on the part of the participants, both of which paid off in more healthy eating choices.

Also, the subjects’ intake of fat significantly decreased as more fruits and vegetables were consumed.

Since fat contains more than twice the calories of carbohydrates or protein, the caloric intake of their meals naturally decreased.

This means not only did it increase their chances for weight loss, but also decreased their risk for heart disease.

While the ideal will always be to see a dietitian or health care provider face-to-face…

This research suggests other options are out there that might result in significant dietary changes.

The American Dietetic Association (ADA) has a directory of dietitians in all 50 states.

You can find one within a short distance of your home or office.

You can even specify the particular area of nutrition counseling you’d like to receive, including weight management.

Just go to the ADA Web site, click on “Find a Nutrition Professional Near You,” and enter your zip code.

Some of the dietitians may do phone consultations or even make house calls!