Importance of a Balanced Diet

      The adage in computer language "Garbage in... Garbage out" is relevant to the food we take. We get energy to do work by assimilating the good we consume. We are spending energy every second to breathe, walk, stand and even to think. The quality of food we consume, our mood and time taken, play important role in determining our health, energy levels and happiness. Therefore, look closely at different types of food and the effect they produce on us. The food we take can be divided into five categories:



(i) Biogenic foods: They contain life generating forces and are used for detoxifying the body, e.g. sprouted seeds, sprouted grains, fresh fruit and raw vegetables and juices.



(ii) Whole grains, bread, cereals, cooked vegetables etc.



(iii) Milk and milk products.



(iv) Acid forming food: Meat, sugars, starches, eggs. These foods burden the body with excessive acidity and cause irritability.



(v) Processed food: Tinned, frozen heavily processed foods, refined and concentrated foods. These have little nutrients and are considered responsible for development of disease.



The first two categories of foods -- biogenic and vegetarian food - are easy to digest and can cater to body's requirement for energy. These food items have all the nutrients needed for body's repair and renewal. The other categories of food have less nutrients and are consumed more for taste than for nutritional value. These food items leave a residue of toxic wastes in the body after digestion and become source for diseases. Therefore, restrict food items to the extent possible.



Our diet normally contains a number of biostatic and bio-acidic foods (e.g. meat, fish) and heavily processed foods (e.g. tinned/frozen, refined foods). These food items decrease our vitality, makes our body susceptible to early aging and disease. The average diet also contains excessive fat and sugar. These items contribute to the accumulation of wastes in tissues which impair cellular nutrition and encourage formation of something like sludge in the blood stream that impedes good circulation. Consequently, our body is burdened with excessive acidity, irritability and flabbiness. It is therefore, not surprising that about half of us have stomach troubles at some time or other and millions have recurrent health problems. To get relief from the problems many of us take laxatives, antacids and other drugs. Excessive dependence on drugs can do more harm than good. Therefore, be more concerned about the food you take and its effect on the body.



Meat Myth: The idea that we need meat to stay healthy is untrue. Meat, fish, poultry products have animal facts concentrated form and it is difficult to assimilate. On the other hand, a mixed diet of roots, grains, vegetables, fruits -- all in minimally processed form -- are better source of quality protein and it is easier to digest. It is better to avoid these categories of food or consume in small quantities, i.e. about half pound a week.



Too much fat dulls the brain: It has been established that when someone eats a meal with high content of fats, the fats form a film around red blood cells and encourages them to stick together or form clump. This clumping causes small capillaries to clog and as a result about 20% normal blood circulation is lost. Consequently, the oxygen available for our cells is reduced by about 30%. Too much fats in diet interfere with the clarity of mind.



Reduce coffee: Coffee contains caffeine and it is a drug. It stimulates central nervous system, pancreas, heart and cerebral cortex and that is why when you drink coffee you feel temporarily more alert. Every time you drink a coffee you are getting about 100 mg. of caffeine (ordinary tea yields 40-60 mg.). In case you drink 2-8 cups a day the dosage could be dangerous. Caffeine has been shown to affect the heart causing it to beat rapidly and irregularly. It can also increase the level of free fatty acids in your blood, stimulate secretion of excess acid in the stomach and raise blood pressure. Recent studies have shown habitual coffee drinking may lead to certain mental illness like depression and anxiety neurosis. Therefore, cut down intake of coffee.



Learning to eat sensibly is the first step towards achieving health and happiness. Consume balanced diet, eliminate causes of indigestion and cultivate healthy food habits. Then it will be easier to find happiness.



Balanced diet: To supply all the nutrients needed by the body, have a general idea of what constitutes a balanced diet.



Quantum of food consumed (percentage of food taken)



Food items



50% Carbohydrates such as rice, whole grain, bread cereals, simple sugars not to exceed 10% 30-35% Fats, e.g. eggs, butter, cheese 15-20% Protein, e.g. dairy products, meat



Further, to keep the body in good shape, we need to take 8 glasses of water and consume at least 50 gms. of fibre every day.



Causes of indigestion: It takes about five hours for digestion of food in the stomach. Eating in between meals and at frequent intervals or taking snacks etc., causes strain on digestive processes and results in indigestion.



Eating and drinking together. When liquids are drunk at the same time as food is eaten it means that digestive juices are diluted and their potency diminishes.



Eating acid fruits and starchy foods together.



Dietary guide lines:



(i) Avoid distractions during meals, i.e, reading,, T.V. viewing, arguments etc. Eat slowly. Never hurry through a meal and masticate your food as thoroughly as possible. Spend about 20-30 minutes for each meal.



(ii) Always come to a meal when you are hungry. If appetite is lacking don't try to "coax" it by means of dainty tit bits, relishes etc. Miss a meal or two or take only fruit diet, until real appetite returns.



(iii) Never eat to repletion. Always leave the table feeling that you could eat more and leave a quarter of stomach empty. Do not sit down to a meal feeling worried, over-excited, tired or in a bad temper.



(iv) Over eating is the principal cause for obesity. The overweight are prone to many complaints: disease of liver, kidneys and heart.



(v) Increase intake of fruits and vegetables: They are valuable sources of vitamins and minerals. These items contain fiber (plant cellulose), assist in keeping the intestinal tract moist and help in elimination.



(vi) Alcohol: This provides higher number of calories and few nutrients. Moderation would be helpful.



(vii) Our body requires about 45 nutrients to maintain good health. It is not possible to keep track of even a fraction of these nutrients. Therefore, eat a variety of foods. It is also a good idea to eat as much fresh foods as possible and avoid processed, tinned foods.



The old saying -- we are what we eat -- is true. Many of our health problems could be linked to the food we take; very often we hurry through our meals, triggering indigestion. Therefore, to improve your health and happiness, be little more concerned about the food you take and make wise choices everyday.

Tips To Burn Body Fat Effectively

Getting rid of fat is the dream of a lot of people, in fact many of them try to cut fat on a specific place on the body, they then devote their attention on a single part, when they should focus on exercising the whole body.



Living with fat on the body might seem without consequences, but the reality is that excessive presence of fat on your body can cause you many medical complications, diabetes, heart diseases, high cholesterol, hypertension, breast cancer etc, fortunately you can get rid of the fat on your body with some tips.



-Get enough sleep every night:

Most adults feel good after 7 or 8 hours of sleep. Sleeping less than five hours or more than eight hours each night can increase your risk of accumulating fat in your body if you are under 40, according to a US study. Getting a good quality and enough sleep, can also help you improve your mood and reduce your stress level. This also reduces your risk of accumulating fat because people under stress tend to have a high level of the hormone cortisol, which is related with the accumulation of fat.



-Burn calories with a daily exercising:

Just combine a cardio training with 20-30 minutes of weight training at least 2 times a week will help you burn the fat throughout your body. Add a goal of at least 30 minutes of jogging, swimming or any other exercise more than 5 times a week. Alternatively, aim to do at least 20 minutes of vigorous physical exercising (such as running) three days a week.



-Start cycling more often during the week:

Cycling is a very effective way to cut some fat throughout your body, it can also strengthen and tone your lower body. With an hour of cycling, you may burn between 500 and 1000 calories, depending on the speed and resistance.



Try those tips to cut some fat and stay in shape.



Program Yourself For A Successful Fat Burn process:



The idea of the program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising. Of course the objective of that program is to get rid of the excesses in your body, the excess fat. Not the healthy and lean muscle tissues and body fluids.



The program first requires your focus and dedication, so therefore you need to be prepared in both mind and � of course � body.



It is important that when starting on any weight loss program, one should be positive enough to work for the results. Some people get impatient easily but long term effects are assured as long as one sticks to the weight loss plan at hand.



Stretch, stretch and stretch some more. Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.



It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.



The first week:



The first day of the program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.



By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole program for the week. On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.



In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset. The fifth day starts with a good ten minute walk. Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.



The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.



This is just the beginning though. If by this first week you are able to stick to the program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want � like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.