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Nutrition Consulting for A Healthier Life

Nutrition Consulting for A Healthier Life

Nutrition consulting can help you distinguish the bad foods you may be eating from the good foods that are lacking in your diet. Sometimes we make the wrong food choices thinking that we are actually eating nutritiously sound food. Let’s take a look at some of the myths regarding carbs and proteins, and even fats in our diets. First, when you ask a professional for nutrition advice, you are not…

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Body Fat Scales Use Body Composition

Body fat scales measure your Body Mass Index (BMI), which is the relative relationship between fat and muscle in your body. Determining the composition of your body helps you to ascertain your fitness. 

One of the goals in fitness training is to gain muscle and lose fat, thereby having a low body fat percentage.

Body fat scales provide one indication that the muscle-fat ratio is going in the right direction, and gives tangible evidence of fat loss.

Whether you lose weight by swimming, walking, or playing tennis, pedometers and heart rate monitors should be a part of your fitness equipment. 

These help you to stay in a zone in which you are pushing yourself, but not overdoing it. Body fat scales can give you proof positive that your weight loss/fitness program is working.

The scales operate using the conductivity of your body, which has a high water content. Muscle also has a high water content, so it has excellent conductivity and low resistance. 

Fat, on the other hand, has less water, less conductivity, and high resistance. The scales measure this conductivity and translate the information into body fat percentages.

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Individualized Workout Programs

Workout programs should be individually geared towards your personal fitness goals. In addition, any workout plan should include solid nutrition advice, as well as tips and suggestions on getting the most out of your resistance training and cardiovascular programs. 

Sometimes hiring a personal trainer is the best way to keep you focused and motivated while you strive to lose body fat and gain lean muscle mass.

Getting started is often the hardest part of all workout programs. In the beginning, the support and motivation you receive from a personal trainer are invaluable, as this is the time people tend to quit. 

As you actually begin to see body fat disappear and strong, defined muscles emerge, you will have an added boost of motivation to keep going.

Getting fit is not just a physical challenge, but also a mental challenge. The fact of the matter is that everyone gets tired and thinks about quitting when exercise becomes difficult. 

However, if you have the confidence in yourself that you can push through it, you will see results. 

Think of the big picture, and you will go much further in your fitness program.

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Banking Calories:  Eat Less Now To Pig Out Later?

 What should you do? Should you cut back on your food earlier in the day to make room for the big feast?  https://www.bloglovin.com/@prekhasmith/reasons-to-buy-your-own-exercise-equipment

What I've just described is commonly known as "banking calories," which is analogous to saving calories like money because you're going to consume more later, and it's a very common practice among dieters. 

If you're serious about your diet and fitness goals, however, then the answer is no, you should NOT and calories! Here's why and here's what you should do instead:

First of all, if you're being honest with yourself, you have to agree that there's almost always something healthy to eat at any gathering. 

You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, cheese, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there's usually a tray full of carrot sticks, cauliflower, celery, fruit, turkey breast, and other healthy snacks too?

No matter where you are, you always have options, so make the best choice you can base on whatever your options are. If nothing else, you can choose to eat a small portion of "party foods" rather than a huge portion.

If you skip meals or eat less earlier in the day to bank calories for a big feast at night, you are thinking only in terms of calories, but you're depriving yourself of the valuable nutrition you need all day long in terms of protein (amino acids), carbohydrates, essential fats, vitamins, minerals and other nutrients that come from healthy food, as well as the small frequent meals required to stoke the furnace of your metabolism.

Not only that, but eating less early in the day in anticipation of overeating later is more likely to increase your appetite, causing you to binge or eat much more than you thought you would at night when the banquet does arrive.

Eating healthy food earlier in the day is likely to fill you up and you'll be less likely to overeat in the evening. High fiber foods, healthy fats, and especially lean protein tend to suppress your appetite the most.

I don't like the concept of "banking calories." Your body just doesn't work that way - it tends to seek equilibrium by adjusting your appetite to the point where you consume the same total amount of calories in the end anyway.

Even if it worked the way you wanted it to, why would you eat less (starve) in an attempt to burn more fat, then overeat (binge) and put the fat right back on? Why allow yourself to put on fat in the first place?

A starving and bingeing pattern will almost certainly cause more damage than an occasional oversize meal. Some dieticians might even say that this kind of behavior borders on disordered eating.

A better approach is to stay on your regular menu of healthy foods and small meals through the entire day - business as usual - and then go ahead and treat yourself to a "cheat meal," but sure to keep your portions small.

It should be a big relief to know that on special occasions, whether it's a party, restaurant meal, banquet, or holiday dinner, you can eat whatever you want with little or no ill effect on body composition, as long as you respect the law of calorie balance. 

However, you CANNOT starve and binge and expect not to reap negative consequences.

To burn fat and be healthy, you don't have to be a "party pooper" or completely deny yourself of foods you enjoy, but you do need to have the discipline to stick with your regular meal plan most of the time and control your portion sizes all of the time.

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How to Living a Healthy Life in 2021

In the fast-paced world that we live in it can be easy to neglect our health and wellness. We're so busy racing through our day-to-day lives family, friends, work, social engagements? that we don't take the time to look after ourselves.  https://www.healthcareguys.com/2018/10/23/how-to-check-your-health-with-a-smartwatch/

It's no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life?

Drink?

You've heard it a million times and you'll probably hear it a million more? drink more water!

Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point, 66% of us aren't drinking enough water, so over half the population isn't running on all six cylinders, to begin with? before things like bad air, bad food, and stress take their toll.

It's not a difficult thing to remedy. Just drink one glass of water every half hour or so ? or 10-12 glasses of water per day? and you'll notice a huge jump in your energy levels.

Living Food? Loving Life!

A little-known fact is that heating food above 116 destroys much of the nutrient content. Considering that we already aren't eating enough veggies, that's a fairly substantial problem. Nutritionists recommend five servings of fresh vegetables per day. 

How many of us are taking that advice?

A great way to get the nutrients found in fresh veggies without spending all day at the stove or eating raw celery sticks is to juice your veggies. 

Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. 

It takes a fraction of the time (there's no cooking involved, for one thing) and it's convenient. You can take your juice to work and even give some to the littlies for school lunches!

Wheatgrass in particular is an excellent source of nutrition. It's high in chlorophyll (sometimes described as lant blood? because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. 

Fresh grains are another excellent source of vitamins and minerals.

Energy In? Energy Out

Years ago gyms usually offered weight rooms, aerobics classes, and maybe a hydro-circuit. Now you can add water aerobics, yoga, pilates, dance exercise, step classes, and a whole range of new workout options.

If you don't have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or walker. I's be lost without my exercise bike? I set it up in front of the television and peddle away merrily during my favorite shows.

If, like me, you suffer from illness or injury or your level of fitness is quite low, you might like to consider some invaluable advice that I got from my doctor: Once you're physically unfit, and particularly if you're also unwell, it can be a mammoth battle to just do the most minimal amount of exercise in a day. 

The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch.

An excellent way to get back into a physical routine is to start slowly. Ridiculously slowly, it may seem. For the first couple of weeks, walk/ride for 5 minutes per day? exactly 5 minutes, no more, even if you think you could continue. 

When the 2 weeks are up, increase to 7 minutes, then 10 minutes, 12 minutes? continue to gradually increase your activity until you're at a level that you're comfortable with.

It may sound a little silly, but it works. In effect, you trick your body into producing more energy. You're building your exercise time up so slowly that your body doesn't realize what's happening. 

Follow this method and, before you know it, you'll be comfortably exercising within your limits every day.

So, folks, that's the basics. If you can rearrange your life a little to allow for better eating habits and a little exercise, and if you remember to just drink a glass of water every half hour or so, you'll be well on the way to living a healthy life. 

On a final note, don't forget to take some quiet time for yourself. Meditating is an excellent way to minimize stress. 

You don't have to sit around for hours, just give yourself 5 minutes of quiet time every day? even in the shower, if that's the only place where you can get time out? and have a little catch-up with yourself.

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B vitamins: Unleash The Beast Inside You

This is another vitamin article that I have written, but the only difference is that this one goes into more detail about specific vitamins. 

My previous articles do not do that.  Those articles were more of a short introduction into vitamins, their role and their best food source.  I'll start with 2 water Soluble Vitamins and 1 fat soluble vitamins.

Water Soluble Vitamins:  These are water-soluble vitamins that are not stored in the body and must be replaced each day. 

These vitamins are Vitamin B1, Vitamin B2, vitamin B3, vitamin B6, vitamin B12, Folic Aid, Pantothenic Acid, Biotin and vitamin C.

Vitamin  b1 is required by everybody to form the fuel the body runs on.  Every nerve cell requires vitamin b1 to function properly. 

Wheat germ, peas, beans, enriched flour, fish, peanuts, and meat  are all  excellent sources of vitamin b1. People with advancing age, a poor diet and too much alcohol consumption may result in vitamin b1 deficiency. 

The suggested RDA for vitamin b1 is unclear but The amount found in most multivitamin supplements is more than enough.

 Vitamin b1 works hand in hand with vitamin b2 and vitamin b3. Vitamin b2:  Helps release energy from foods. Essential for healthy eyes, skin, nails and hair. 

Their sources are: Whole grains, brewer's yeast, torula yeast, wheat germ, almonds, sunflower seeds,cooked leafy vegetables.  The suggested RDA for vitamin b2 is unclear but The amount found in most multivitamin supplements is more than enough.

Please note, be aware that vitamin b3 or Niacin, as its commonly known as, may cause a reaction in some people.  Itching and or burning are two of the symptoms.  The author of this article found that out the hard way.    

 Fat-soluble vitamins: Theses vitamins  are A, D, E and K.  These vitamins are dissolved in fat and stored, therefore they are not needed every day in the diet.  Over consumption of fat soluble vitamins may pose a risk of toxicity.

Vitamin A:  Vitamin a is a fat soluble vitamin and as mentioned before, should not be consumed in excess.   

For the maintenance of skin, mucous membranes, bones, teeth, and hair; eye sight. Their sources are: green vegetables, melon, squash, tomatoes.

Well that's it for this article.  Look for more of my vitamin articles coming soon. The information presented in this article is for informational purposes only and is not meant to diagnose, treat or cure any disease or condition.  

source: https://canvas.umn.edu/eportfolios/3888/Home/Benefits_Of_Exercising_Using_Hip_Thrust_Machine

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Bio Skin Care cream is a natural treatment for Acne scars

After deciding visiting a dermatologist, you may wonder whether prescription drugs are effective for the prevention of acne as well. 

Experts say that all standard dermatological treatments for adult acne should also be used for prevention.  

They may also suggest that you undergo some laser treatments just to get rid of those acne scars.

Fortunately, there are other ways to do it naturally. There are skin care products these days that have natural ingredients and biological substances that are effective in treating acne scars as well.

However, these acne scar treatments will be useless if you fail to identify the causes of acne. Chances are, it will only re-occur and get back to being a problem once again. So, it's always better to identify its causes before you treat the acne and get rid of the scar.

Some experts explain acne breakouts based on a psychological dilemma. They say that a persistent skin symptom can be a message from your inner self.  Stress and an imbalanced diet may be triggering this skin problem.

Avoid stress as it can trigger the accumulation of acne. Try saying no more often, it's just like when your plate is full, don't put more on it. Instead, practice finding some quiet time for yourself and try to rest more on weekends.

Indeed, there are no nippy fixes in treating acne and acne scars. It may involve a lot of processes and products which may vary depending on how you will utilize them or what your doctor will prescribe.

However, the best part of treating them is to stay on the natural side. Use skin care products that contain biological substances and try to maintain a no stressed life. In this way, you will surely obtain that wonderful skin you had before.

Bio Skin Care cream is a natural treatment for Acne scars due to its natural components. Clinical trials have shown that the best skin renewal and skin repair results are achieved when exfoliation of damaged cells is combined with SKIN REGENERATING ACTIVATORS. That't why this cream will resolve your skin problems.

Other reasons:

This cream also contains natural antibiotics that fights infection

It has natural skin regenerating ingredients that eliminates, if not eradicate, dark or red spots which causes the ugly appearance of scars.

It has glycolic acid that facilitates skin renewal.

 It has vitamins that curbs swelling and irritation.

It promotes the elaboration of the two most important ingredients that facilitate skin renewal: elastin and collagen. 

These two are the one responsible in maintaining the moisture in the skin at the same time preserving its elasticity as the skin is on its healing process.

souce: https://murmur.csail.mit.edu/thread?group_name=machine&tid=1904

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How to be a better you: Your 7 days program to self-improvement

I seem to lost count on how many times I've read and heard of celebrity marriages failing almost left and right. Not that I care (and personally I don't), it seems strange that we often see movie and TV stars as flawless people, living the fairytale life of riches and glamour. I suppose we all have to stop sticking our heads in the clouds and face reality.

There are many ways to lose your sense of self-esteem despite of how trivial it could get. But whatever happens, we should all try not to lose our own sense of self. So what does it take to be a cut above the rest? 

Here are some of the things you can think and improve on that should be enough for a week.

1. Know your purpose

Are you wandering through life with little direction - hoping that you'll find happiness, health and prosperity? Identify your life purpose or mission statement and you will have your own unique compass that will lead you to your truth north every time.

This may seem tricky at first when you see yourself to be in a tight or even dead end. But there's always that little loophole to turn things around and you can make a big difference to yourself.

2. Know your values

What do you value most? Make a list of your top 5 values. Some examples are security, freedom, family, spiritual development, learning. 

As you set your goals for 2021 - check your goals against your values. If the goal doesn't align with any of your top five values - you may want to reconsider it or revise it.

The number shouldn't discourage you, instead it should motivate you to do more than you can ever dreamed of.

3. Know your needs

Unmet needs can keep you from living authentically. Take care of yourself. Do you have a need to be acknowledged, to be right, to be in control, to be loved?

 There are so many people who lived their lives without realizing their dreams and most of them end up being stressed or even depressed for that matter. List your top four needs and get them met before it's too late!

4. Know your passions

You know who you are and what you truly enjoy in life. Obstacles like doubt and lack of enthusiasm will only hinder you, but will not derail your chance to become the person you ought to be. Express yourself and honor the people who has inspired you to become the very person you wanted to be.

5. Live from the inside out

Increase your awareness of your inner wisdom by regularly reflecting in silence. Commune with nature. Breathe deeply to quiet your distracted mind. 

For most of us city slickers it's hard to even find the peace and quiet we want even in our own home. In my case I often just sit in a dimly lit room and play some classical music. There's sound, yes, but music does soothe the savage beast.

6. Honor your strengths

What are your positive traits? What special talents do you have? List three - if you get stuck, ask those closest to you to help identify these. Are you imaginative, witty, good with your hands? 

Find ways to express your authentic self through your strengths. You can increase your self-confidence when you can share what you know to others.

7. Serve others

When you live authentically, you may find that you develop an interconnected sense of being. 

When you are true to who you are, living your purpose and giving of your talents to the world around you, you give back in service what you came to share with others -your spirit - your essence. 

The rewards for sharing your gift with those close to you is indeed rewarding, much more if it were to be the eyes of a stranger who can appreciate what you have done to them.

Self-improvement is indeed one type of work that is worth it. It shouldn't always be within the confines of an office building, or maybe in the four corners of your own room. 

The difference lies within ourselves and how much we want to change for the better.

source: https://compass.centralmethodist.edu/ICS/Campus_Life/Campus_Groups/Allied_Health_Bldg__Conference_Room_Schedule/Discussion.jnz?portlet=Forums&screen=PostView&screenType=change&id=e696427e-5095-4753-9822-7a613f3e75a0

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10 tips for easy college fitness

College stories can be full of anomallies such as how students manage to be starving while living off of Raman Noodles yet still manage to gain the freshman 15. 

Don't let one year of unlimited access to a dining hall ruin the potential for a start of a healthy lifestyle. Here are 10 tips on how to avoid the freshman 15 and get on track with healthy habits.

1. Utilitze the free gym and fitness instructors

Wholesale Gym Equipment Market - Bulk Buy Ntaifitness Exercise Equipment

Most college students will put off fitness classes if they don't have to take them or if it's a one credit requirement. The benefit of these classes is the getting lessons from a trained and seasoned professional on how to do everything right. Not to mention, it's usually an easy A as well. Or buy your home gym sets. https://www.fitness-china.com/buyers-guide-free-weights-set

2. Avoid delivery pizza

Pizza places are in abundance around any college campus but don't let that greasy greatness ruin your diet plan especially if Panama City Beach is just six months away. Opt for other healthier snacks that you won't regret later and let your study partners finish that box.

3. Go easy on the alcohol

A party is still a party if you don't drink a weeks worth of calories in one night. Have fun and night if you are of age but try light beers. Remember that beer bellies are a real thing and belly fat can be especially difficult to work off.

4. Take advantage of a long walk

If you find yourself on a large campus, forego the shuttle bus a few times a day and take a brisk walk to class instead. As long as your heart rate is elevated, you are burning off a few calories which may leave room for an extra drink at tonight's party.

5. Befriend a vegetarian and/or vegan

There is nothing wrong with wanting some meaty protein in your life but take advantage of the knowledge and recipes your animal-friendly friends may have to offer. Often times, someone who practices veganism (the practice of not eating anything from an animal) or vegetarianism (no meat) will have creative ways to make a healthy meal taste amazing.

6. Join the cooking club or take a cooking class

 One of the greatest benefits of learning about how to cook is learning how much of what seasonings, spices and condiments to use. You can also usually get information on serving sizes, portion control, different ways to cut down on fat and oils and how different foods are processed by your body.

7. Choose tea over coffee

Plain coffee is not the culprit here, but everything you add to it is. Sugar, creamer, milk will all promote weight gain on a regular basis. So if it's five-cup day make it a two-cup day and cut the sweeteners in half then drink tea to compensate for any other caffeine needs.

8. Eat breakfast

College is not the best time to break your mother's law on eating breakfast. Breakfast not only gives you energy throughout the day but it keeps you from binging when you finally do eat.

9. Be picky about free food

Whether its a club meeting, a film screening or just there to lure you in, free food will be everywhere. Go for the fruit instead of the cookies and cupcake bites unless it's a special occasion. By special occasion, think end of finals or award ceremony - not end of the day.

10. Get some rest

You'll soon realize that studying, socializing and sleeping is a difficult combination but one you have to manage. Sleeping at least eight hours will help your body to re-energize for the day and not only clear your mind but also keep you from craving those cupcakes and sugary coffee drinks to make up for lost energy.

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Top 5 Mistakes People Make at the Gym

Many people who work out regularly often applaud themselves for being “gym rats,” but what they don’t know is that they are probably making some of the most common mistakes made at the gym. 

Here is a list of the top 5 mistakes made at the gym and how they can be avoided.

Doing the same routine all of the time

 Chances are you are only working one area of your body instead of your entire body. The most common offenders are those who only go to the gym to run on the treadmill. https://www.fitness-china.com/treadmills

The best way to avoid repetition and overused muscles is to mix up your workout regimen and to introduce some variety. Instead of only doing one type of workout, before you finish your workout and leave the gym, try a new piece of equipment or type of workout, even if it is only for 5-10 minutes.

Lifting too much or too little weight

Too much of one thing is bad for you, but in this case, so is too little. If you are lifting too much weight, you are more likely to injure yourself. 

A trainer will be able to assess your body, lifting abilities, and goals in order to tell you how much weight you should lift and which weights are most appropriate for you.

Incorrectly using machines and equipment

 They will be able to properly demonstrate how the machine should be operated, as well as how many sets or reps you should do on the machine.

Not devoting enough time to a workout

If you are rushing through your workout you will not see any results. You might not know that you are rushing, but a common mistake is for people to not give enough time to complete a set or rep. 

It might seem that you are getting a better workout if you do things quicker, but you could be shortchanging your muscles if you do not take the time to complete all of the necessary motions.

Setting unrealistic goals

Hitting the gym everyday and over exercising and over exerting yourself could have serious repercussions. Pushing yourself too hard could lead to injury or excessive weight loss.

Although these mistakes are very common, they are also easily fixable. If you find yourself committing some of these mistakes at the gym, make a gradual attempt to change. 

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Top Exercises to Build Muscle

Building muscle is a worthy goal, whether you are trying to look like a body builder or just trying to keep your body in the best shape as you age. The good news is there is a variety of ways you can building muscle. Here are the top five gym exercises you can use to build muscle.



Body weight exercises


These are the kind of exercises you learned in gym class or that are synonymous with the military. Exercises such as pull ups, push ups and squats help to build muscle by using your own weight. The great thing is you can do them in the gym or anywhere else.



Free weights


Among the best exercises for building muscle are the use of free weights. This involves using dumbbells, barbells or even just weight plates. Because you not only have to lift the weight but keep it stable, it helps to build muscle faster.



Weight machines


Most gyms you go to will have a series of weight machines. These are good for muscle building for a couple of reasons. One, they are easy to use, and two, they allow you to lift weights safely without needing a spotter. This can help you more easily experiment with lifting heavier weights.



Resistance exercises


Using resistance bands is another way to help muscle. These are essentially giant bands that resist you as you try to stretch them, which works your muscles and causes them to grow.



Cardio


While cardio exercises may not directly build muscle, they are important. Cardio warms up your muscles and burns fat, which can help increase the amount of muscle you can gain

For more information, see ntaifitness gym equipment.