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Top 10 Healthy Foods for Fitness

The top 10 healthy foods for fitness is all that you need for a healthy body. Use these tasty ingredients and prepare healthy and delicious food.

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These top 10 foods for fitness have proven to be highly effective against many diseases and support health. Just put these right ingredients in your grocery basket and take the high road to wellness.

  • Lemons

One lemon increases your vitamin C intake by 100%. It boosts ‘good’ HDL cholesterol in the body and strengthens the bones.

Lemons have citrus flavonoids which prevent the growth of cancerous cells and also act as anti-inflammatory agents.

Health Tip: Adding a slice of lemon or pouring a spoon of lemon juice in green tea increases the body’s tendency to absorb antioxidants by 90%. Put lemon juice in the best drinks for weight loss.

  • Garlic

Garlic prevents the growth of harmful bacteria such as E. coli. and is also a strong disease fighter.

Garlic contains a compound called Allicin. It helps reduce bad cholesterol levels and blood pressure in the body.

Health Tip: To extract allicin in a large quantity, crush the garlic and do not overcook it.

You can go on the Atkin’s low carb diet and check out its benefits.

  • Broccoli

A medium stalk contains 100% of the daily vitamin K demand and about 200% of vitamin C. Both nutrients are essential for strengthening bones.

Broccoli is also helpful to prevent the growth of cancer in the body.

Health Tip: Microwaved broccoli is the best broccoli! It preserves 90% vitamin C. Boiling or steaming it reduces the level to 66%.

  • Walnuts

Walnuts contain omega-3 fatty acids which help decrease bad cholesterol. It also enhances mood and fights cancer.

Walnuts protect the skin from sun damage. There are other tips to stay fit during summers.

Health Tip: Eat desserts which contain walnuts. The antioxidant melatonin present in walnuts regulates sleep.

  • Avocado

Avocado offers healthy fat to the body. It is rich in fibers and contains 40% of your everyday foliate requirements.

Avocados reduce the risks of heart diseases.

Health Tip: Include avocado in your salad. It helps absorb the key nutrients present in the entire salad at a greater rate. There are many other dry fruits for weight loss and fitness.

  • Potatoes (Red and Sweet)

A red potato holds 66 micrograms of folate which equals to a cup of broccoli or spinach.

Sweet potato contains 8 times the minimum amount of Vitamin A your body needs daily.

Follow a healthy diet for weight loss and overall health as there are many psychological benefits of the same.

Health Tip: Cool the potato before eating it. By doing so, you can burn 25% more fat than usual.

  • Spinach

Lutein and Zeaxanthin are two antioxidants present in spinach which boost the body’s immunity and are good for the eyes.

Spinach is the most effective vegetable for fighting against cancer.

Health Tip: Prepare a smoothie by blending 1 cup carrots, 1 cup apple juice, 1 banana, 1 cup spinach, and ice.

  • Beans

Legumes like peas, beans, and lentils lower the risk of heart diseases by at least 20%. They are healthy for weight loss and prevent breast cancer in women.

Health Tip: Darker beans contain more antioxidants. Black beans contain the highest amount of antioxidants.

  • Dark Chocolates

Dark chocolates reduce bad cholesterol levels in the body and increase good cholesterol. Eating a ¼ ounce of the chocolate every day stabilizes blood pressure.

Health Tip: Go for dark chocolate instead of milk chocolates as the former has 53.5mg flavonoids and the later has less than 14 mg.

  • Salmon

Salmon reduces the risks of heart diseases, cancer, and depression. It contains omega-3 fatty acids.

Salmon also protects against memory loss and Alzheimer’s disease.

Health Tip: Wild salmons are better than farm-raised salmon and they contain 16 times less toxic polychlorinated biphenyl.

Eat these top 10 foods for fitness and have a tasty and healthy meal.

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Fitness

Your 6 Week Wedding Workout Plan

Getting married in less than 2 months? Find Your 6 Week Wedding Workout Plan and get in the best shape of your life for the most important day of your life.

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Are you getting married soon? With this training plan, you are in shape on the big day!

You need to have a tight training schedule that will make you an even more beautiful bride or groom. It will help to make that expensive suit or that beautiful dress just a little nicer. You will succeed with Your’6 Week Wedding Workout Plan’!

Structure of the Training Plan

A training week consists of five intensive days and two active days of rest. The most important training days include a combination of cardio, trunk training, and strength. And because we know that you have little time during the preparations for your wedding, we have designed the workouts in such a way that you have to spend a minimum of time in the fitness club.

Push yourself on the weights you choose and increase the intensity of the cardio sessions for best results!

When the stress takes over, know that you can also fill in the active rest days with light cardio or yoga. Then you can blow off some steam, keep moving and burn some extra calories too!

Result = Combination of Sport + Nutrition

No training program lets you conjure up the results without changing your diet. Do you want visible results? Then give the best of yourself during the workouts. And eat healthy, sufficient, nutritious and limit exceptions.

You need energy to get through this preparation period energetically. So, you don’t have to be low in carbohydrates. But, make sure the carbohydrates you take are the right ones. Focus on your fluid intake with the best drinks, limit sugars (snacking is a no-go if you want results!), Eat balanced with a healthy protein-carbohydrate-fat ratio. And watch out with alcohol. There is a good chance that a drink (or more) will be drunk on the big day. You really don’t have to jump out of the band for the next 6 weeks. Then you will not achieve what you want. Celebrate the big day, on the big day!

The 6 Week Wedding Workout Plan


Eight workouts have been compiled that you can perform within this plan:

  • Two strength workouts for the lower body
  • Two strength workouts focused on the upper body
  • 2 training sessions for trunk reinforcement and cardio
  • 2 Full Body Wedding Circuits’

And this is supplemented with active rest days and HIIT Cardio.

What is An Active Day of Rest?

You let your body recover from intensive training while you keep moving

Examples:

  1. Domestic Work
  2. Outdoor activities like- Gardening
  3. Stretching
  4. Yoga
  5. Relaxed Bike Ride
  6. Hiking

How: You do not have to pack your sports bag on the active day of rest. No fitness training. But you keep moving. A walk, bike ride, stretching or yoga. Housework and gardening also count. So, you are not resting on the couch. You are active!


Why? Your body also needs time to recover, to be at rest for a while. That way you can perform better during the intensive days!

Active Rest Day

To work!

With our guidance and tricks, you get a guide that tells you exactly what to do and how long.

So, no need to wait anymore.  Get started with your 6 Week Wedding Workout Plan!

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Bodybuilding

Sporting Together Is Healthy for Your Relationship!

Do you know that Sporting Together is Healthy for your Relationship! Couples who train and work out together have a stronger bond and understanding.

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By Exercising Together, You Improve Your Relationship and Your Health

For many people, sports are crammed somewhere in between all daily worries. An hour to the fitness club after your working day, or when you are free. Maybe at lunchtime. It often feels mandatory, because you also have little time for the home front. Going out for dinner, on the road together, or exercising? If you want to do something together, then the trip is often chosen. Because, you do that sporting moment on your own, at least: without your partner.

5 Reasons Why Working Out Together is Beneficial to Your Relationship – Why would you not turn that exercise into a joint activity?

By exercising together, you can –

Get More Pleasure in Your Relationship

Research has shown that partners feel more satisfied with their relationship after a joint challenge or activity. Feelings of love for their partner reappear. Exercising stimulates positive feelings. Training together has a positive effect on your relationship.

Sporting Together is Healthy for Your Relationship

You Both Get More Energy from It 

It is well known that being encouraged while doing a physically strenuous activity promotes your performance. Even if you easily run 5 kilometres fast, taking your partner with you will increase the energy level of both of you.

Make Your Partner Fall in Love with You 

Exercise causes the same symptoms as when you get excited: sweaty hands, an accelerated heartbeat, out of breath. Surprisingly enough – as a study has shown – people can easily confuse physical fatigue and romantic feelings for each other. Take advantage of this phenomenon by working together with your partner in sweat.

Achieve Your Fitness Goals Better 

If you as a couple are concerned about each other’s fitness, then it is easier to achieve your sports goals. A recent study has shown that when in a relationship one person does more sport and can share his or her experiences and ideas with the partner, the fitness goals are better achieved. The ups and downs of the gym, your thoughts during a strenuous bike ride or the nice feeling after a yoga class: share this with each other.

Strengthen Your Bond (Even More) 

When you exercise together, you will automatically adjust to each other’s rhythm. This non-verbal matching and adapting your behaviour to each other, plays an important role in your relationship. It provides a stronger, emotional connection. And that benefits your relationship!

Sporting together not only improves your health but also your relationship.

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Fitness

Nutritional Needs of Teenagers

The nutritional needs of teenagers must not be ignored at any cost. If your teens do not get enough nourishment, they won’t develop into healthy adults.

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NUTRITIONAL REQUIREMENTS FOR A TEENAGER

Teenage is a highly vulnerable period in a person’s life. It is the time when the major bodily and emotional changes take place. Therefore, it is very important that the nutritional needs of teenagers are fulfilled.

The important nutrients that a teenager requires to be healthy and fit are:

Protein

Carbohydrates

Fats and oils

Vitamins and minerals 

Water

PROTEIN

Protein is a rich source of energy and is termed as the building blocks of life. It is also used to stimulate hormones, enzymes and other body chemicals. Protein is very essential for teen‘s growth and development.

The amount of protein teenagers need varies at different stages of development

Teenagers between the age group of 13 to 18 need about 0.85 grams of protein for each kg of their body weight.

For a non-vegetarian meat and fish are important sources of protein.  Whereas, pulses, soybeans, almonds, walnut etc. are a rich source of protein for vegetarians.

CARBOHYDRATES

Carbohydrates are the chief source of energy. They contribute to 60-70% of total caloric need of the body,

Carbohydrates are grouped into 2 categories-

Simple carbohydrates and complex carbohydrates

Milk, milk products, vegetables and fruits come in the category of simple carbohydrates, whereas cereals, starchy vegetables and whole grain food are the examples of complex carbohydrates.

FATS AND OILS

Fats and oils are important to our body as it helps our body to gain energy. It also supports cell growth. Fats are also known as the carrier of vitamins.

There are many other benefits of fats

  • It improves the elasticity of blood vessels
  • It supports the immune system
  • It reduces inflammation, etc.

Fat is an important part of every teenager’s diet. It helps them to stay energised and fit. On an average a teenager between the age group of 13 to 18, needs 25% to 30% of calories from fats. Therefore, a teenager should consume 70 to 100 grams of fat daily.

VITAMINS AND MINERALS

Vitamins are organic substances that we get from plants and animals .Whereas, minerals are inorganic substances. Vitamins supports immune system .It boasts the development and growth of body.

The essential vitamins and minerals required for a teenager are as follows:

CALCIUM-A teenager should consume 1,300mg daily

FIBER-A teenager should consume 25 grams of fibre a day

B12 AND OTHER VITAMINS-2.4 micrograms should be consumed by a teen per day

VITAMIN E-Teenagers need 22IU daily

We can get vitamins and minerals from green leafy vegetables, seeds and nuts, soya beans etc.

WATER

Water is very essential for all of us. It regulates the temperature of our body.  It helps excrete waste through urination and perspiration. Water is instrumental in transporting all major and minor nutrients throughout the body. Without sufficient water content in the body, one cannot expect to be totally healthy. It is important to stay hydrated all the time. Water regulates the metabolism and helps in burning calories.

Thus, give your teenager healthy drinks and a rich protein diet. The meals must include all the essential nutrients in the right quantity.

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