4 Tips for Maintaining Your Weight While Getting Through Nursing School

You have to study, pay all of your bills, talk with family and keep tabs on your friends while working on your nursing degree. Your family might be proud of you and your grades may reflect all of your efforts, but your health profile might deteriorate while trying to keep a good balance. That’s because going to college for an MSN online is very challenging. You might not go out and have fun as often, or stop getting up and exercising in the morning because you have to look over your notes before leaving for your commute to work. Alternatively, your health can suffer while attending nursing school because you’re focusing on helping your friends and family to achieve their fitness goals. Here are four guaranteed methods for staying healthy while going to school that any nursing student can follow.

1. Snack More But Eat Less

People aren’t really supposed to just eat breakfast, lunch, and dinner. You’re actually supposed to be eating five to six small yet hearty portions a day to stave off hunger and keep a continuous flow of fuel going into your body. Those looking to get their online master nursing degree will have days that they never step from away the computer more than 10 minutes at a time. You still need the proper caloric intake to keep your weight from fluctuating and also to supply your brain with energy for studying.

2. Take Breaks To Get Your Blood Flowing

When you study or work hard, you push your brain to the maximum, which is actually quite good for you. What’s also good is to take breaks that will help you to give yourself time to reboot, physically and mentally. If you’ve been sitting down for a while and keeping your mind stimulated, then you should start getting your muscles moving in an effort to improve your health. Exercising during your study breaks will keep your body from feeling sore and tired and you’ll also give your mind a healthy way to feel recharged.

3. Get Yearly Physical Medical Exams

Don’t neglect to go to your doctor just because you have a busy exam schedule. You need to have your vital signs checked and get a physical examination to ensure that every part of your body is working as it should be. Talk to your doctor about the stresses of getting through nursing school so that you get information on how to meet your educational demands while still keeping your body working properly.

4. Set Healthy Goals

If you know that becoming a nurse is a major goal then you will also agree that you have to stay in excellent shape. Set goals that you know are healthy and stick to them and your dream of becoming a registered nurse will come true. Every goal that you set for yourself has to be healthy and realistic.

Whether you only have months until you get your nursing degree or you just registered in the fall, you have to stay healthy if you’re going to have the best and longest career possible. Treat yourself as you would a patient and be honest with yourself about staying healthy. If you’re doing everything right then you should be proud of yourself, but even if major changes have to be made you should still have pride in your accomplishments.

How not to fall off track this Xmas

Christmas should be a time of happiness, enjoyment, relaxation, and celebration. But, if you have just spent the last 12 months training hard, eating right, and getting into great shape, it could also be a time to dread!

Maybe dread is a bit strong, but Christmas invariably means training less and eating more – the perfect combination for unwanted weight gain.

Use these tried and tested Christmas survival strategies to make sure you come out of the festive season as fit and lean as you were at the start. After all you still want to look you best in all the cheap gym clothes you have purchased in the Christmas sales!

1) Work out at home

Just because the gym is closed for the festive season, doesn’t mean you can’t train. There are lots of other ways to exercise that don’t involve going to the gym. You could go for a run, do some bodyweight exercises like push-ups or squats, slot in a workout DVD, grab your jump rope, or just go out for a walk.

In many instances, after weeks or even months of training, your body will enjoy training differently for a few days. And remember, any training is better than no training for maintaining your fitness and keeping weight gain at bay!

2) Make sensible food choices

Christmas is the time when many people eat way more than normal. It’s like they turn into gluttons! Just because there are more opportunities for eating does not mean you have to over-indulge 24/7.

Exercise some self-control and resist the temptation to eat to excess. By all means enjoy some treats, and eat a little more than normal, but there is no reason to try and eat yourself into a diabetic coma. You don’t want your favourite loose fitting vest tops from the likes of Anax Fitness, quickly becoming body hugging tank tops!

Instead, practice sensible portion control, don’t binge on junk, and make sure that at least some of the food you eat is healthy and nutritious.

3) Keep track of what you eat and when

When food is so abundantly available, it’s very easy to eat much more than you realise. A few chocolates here, a couple of cookies there, and the compulsory slice of Christmas cake can soon add up to a huge number of extra calories.

Use a food tracker like My Fitness Pal, or a pen and paper, to record everything you eat. This will make you more aware of the quantity and types of food you eat, and that may be all you need to do to avoid eating more than you should. This is called eating mindfully, and is crucial for successful weight management.

4) Look for ways to be more active

The festive season doesn’t just mean time away from the gym, it often means time off work too. This means it can be all too easy to spend the entire festive season alternating between your sofa and your dining table! Needless to say, such low amounts of physical activity mean that you are much more likely to gain weight.

In addition to working out at home, look for other ways to get active, braking up long periods of sitting. Good options include:

  • Walking
  • Playing with your kids
  • Gardening or doing DIY
  • Active video games like Wii and X-Box Kinect
  • Casual games of sport e.g. football with friends

It really doesn’t matter what you do, so long as you try and inject some activity into your day. Every little counts, and it all adds up!

5) Go easy on the booze

For many people, the festive time will always be associated with drinking more alcohol. However, it’s very easy to drink too much, ingesting a whole lot of calories in the process.

Alcohol isn’t the only problem, mixers also contain a lot of calories, and alcohol itself often leads to eating more as it lowers willpower and inhibitions, stimulating your appetite along the way.

Limit alcohol consumption by only drinking with meals, and resist the temptation to drink at any other time. Also consider setting yourself a 2-3 drink limit per day, avoiding high-calorie drinks that, as well as containing alcohol, contain a lot of sugar.

There is no need to go tee-total, but limiting alcohol to just a couple of drinks per day will significantly reduce weight gain, and also ensure you are clear-headed enough to get up, get out, and stay active.

Of course, you COULD just throw up your hands and surrender to the festive season, losing fitness and gaining weight as you do. But then, you’ll just be another one of the people making New Year’s Resolutions to get fit and get back in shape. Or, you could put these tips into action, and start the New Year every bit as lean and fit as you are now.

7 Foods Good for Your Weight Loss Plan

Today, the weight management discussions have become so common be it in the media, the internet, social media platforms, learning institutions, seminars and other platforms out there. This can be attributed to the increased introduction of junk foods and unhealthy lifestyles that a majority of the people worldwide have embarked on. To curb these ever growing cases of fat related health problems, a lot of strategies and practices have been introduced most of which have proved to be very effective and reliable. One of those practices which happen to be very uncommon but has proved to be effective and highly convenient is working on your diet. To shed more light on that, this article will take you through 7 food good for your weight loss plan.

1.    Leafy greens

leafy greens good for weight loss     

Whenever we talk about the best food to include in your diet food, the greens are among of the first options that come in your mind. Most of these leafy greens are not only rich in fiber but come with a lot of nutrients that are very crucial in the normal functioning our body systems. Apart from that, leafy greens are known to boost our immune and significantly reduce cases of cardiovascular diseases which have become very common.

2.    Fish

fish good for weight loss

Not all fats have a negative bearing on our health, the fast that come from eating fish happen to be one of a kind and highly recommended by physicians when it comes to weight management. One of the factors that make this type of fats special is the fact that they are made of Omega 3 fatty acids which not only remove the hunger but also lowers the insulin resistance in the body.

3.    Olive oil

olive oil good for weight loss

If you thinking of the best diet for your weight management plan, then the virgin olive oil should be among your priorities. It contains monounsaturated fat which happens to be essential in neutralizing the effects of the bad cholesterol popularly known as the low-density lipoprotein. With such problems at bay, you know longer have to worry about heart problems which have been life threating especially to the obese.

4.    Green tea

green tea good for weight loss

Weight management is mainly about burning fat cells faster and that’s where the green tea comes in. Its significance cannot be underestimated and its contributions can be seen in a short period. Apart from that, green teas are also known to control the blood pressure and help in the management of bad cholesterol which can be dangerous especially to the overweight individuals.

5.    Tomatoes

tomatoes good for weight loss

Tomatoes happen to be one of those food products that apart from being sweet also happen to have a lot of nutritional value to our bodies. First of all, they are rich in vitamins whose contribution in our body cannot be ignored. Apart from that, tomatoes are known to have low levels of calories, sodium, and saturated fats which make it the perfect match for the overweight person.

6.    Beans

Beans good for weight loss

Despite the fact that a good number of people do not like beans for their various reasons, they happen to be one of those products that can really do well among those with excess body mass. Apart from making you feel fuller for a longer period of time, they are also known to contain fewer calories and also controls blood cholesterol levels.

7.    Broccoli

broccoli good for weight loss

If you thinking of shedding some pounds within a short span of time through diet plan, then broccoli should be your ultimate choice. It’s a product that consists of proteins, vitamins and mineral salt which we all know how significant they are in the body. Apart from that broccoli increases the body metabolism and reduces the cravings for the snacks which are highly discouraged among the overweight persons.

Author Biography:

jade evans guest author bioHi friend, I’m Jade Evans, a person passionate about cooking and all things food-related. So I decided to create the MarvelousChef to share easy ways to cook, useful tips, healthy recipes, and to curate fantastic and hearty dishes for you.

How to Lose Weight as an Adult

As adults, we age and losing weight becomes harder with each painful year that passes by. We can look back to our youth and remember a time when losing a few pounds meant going for a run a couple times a week without changing anything else about diet or training intensity.

Now, losing those extra pounds becomes more burdensome than ever. In fact, you have sweated and run and dieted and lifted weights and the pounds STILL aren’t coming off. Having a difficult time losing weight? Try these lesser known methods for weight loss to see if you get better results.

1) Lower your Cortisol and Stress

Stress is a killer for adults: literally. It can cause excess belly fat and can cause a loss of years on overall life expectancy. To lower cortisol and effectively lower stress, try this:

  • Take vitamin C
  • Take choline
  • Sleep more
  • Weight train more intensely but less frequenty
  • Drink less caffeiene
  • Breathe deeper and slower
  • Slow down in life
  • Listen to your body

Implementing these techniques should help your stress levels to stabilize and might help you shed a few pounds around the waist that you previously were unable to tackle.

2) Diet and Nutrition

Diet is usually included in a list of ways to lose weight, but as an adult, more advanced strategies have to be taken to effectively shed the pounds. Not only does proper nutrition have to be in play, but macro nutrient usage to balance hormones (once again) is also vital. Carbs are needed when leptin gets to low and can also be necessary to control cortisol. Also, healthy fats are needed for proper testosterone and estrogen balance while protein is utilized to keep you feeling full and satiated.

If you want to try an impressive weight loss diet, then you need to begin counting your calories. Count them for a few days to make sure you understand how to track everything, where your basal metabolic rate is, and how to properly handle portion control.

3) Sleep More

This one is linked to cortisol again to lower stress, but there are many more benefits to sleeping more. Of course, the main benefit is to feel refreshed and awake for the day. But others include:

  • having energy for exercise
  • re-balancing testosterone and estrogen
  • re-generating growth hormone
  • lowering cortisol
  • keeping mental focus sharp

If you implement more sleep in your life, not only will your social life and fitness life be enriched, but you will also have a better sense of well-being and a much greater chance of living longer in life.

Hopefully these tips have been beneficial for you to lose weight as an adult. Adults can no longer get by as the youth do simply by increasing their physical fitness activity: there are other factors at play such as sleep and rest, weight training, proper nutrition, supplements, and hormones.

Try out some of the techniques listed above to see if you can shed some extra pounds around the midsection and leave your comments here for us to discuss and debate. Happy weight loss!

Sure Fire Tips on How To Lose Fat Face As A Man

Fats are found in different parts of the body, including your face. Although they have distinct roles that they need to play, many people loathe them. Accumulation of fat beyond certain limits poses health risks. It causes overweight, heart-related complications among many other hazards. If fat happens to accumulate on your face, your facial appearance will definitely change, and you may not like your new look. The good news is that you can get rid of excess fat from your face. Here are the most efficient methods that men can use to lose face fat and restore your original appearance.

Burn the calories
Lose Fat apples and calories

Health research shows that calories are the primary source of overweight and obesity. When left unattended, they can accumulate to dangerous levels, and some of the fat will be deposited on the face. With each calorie that you burn, you will be cutting several pounds of fat.

According to the U.S Department of Agriculture, a man needs between 2000 and 3000 calories in a day to maintain a healthy body weight. For you to lose the weight, you may have to lower the intake of calories or burn the existing ones. Being active throughout the day is another easy method of burning the calories.

Physical fitness

Lose Fat woman with six pack abs

A weight loss program will be considered incomplete if it does not include physical exercises. The fat that has accumulated on your face can disappear if you decide to be active in physical activities. Some fitness programs are designed to make the whole body lose fat while others are particular to the facial fat.
The face-specific exercises are simple to perform, and you can do them anywhere, even at your workplace. Some of the fitness exercises that you can do include:

-Chewing gum: Set a schedule to chew some gum after every meal. Try to do so till your jaw starts aching. With time, you will notice changes on your face.

-Performing cheek lift; Most of the fat on the face are deposited around the cheeks. Cheek lift exercise is meant to activate the cheeks and make them burn these fats. Using the corners of your mouth, raise the cheeks towards your eyes and make it appear like an awkward smile. Hold the cheek in this position for at least ten seconds and repeat the procedure.

Watch what you eat

Lose Fat with vegetables

What you eat will have a direct impact on your weight loss program and the subsequent reduction of fat on your face. First off, focus on eating a balanced diet on a daily basis. This diet contains all the major nutrients that can leave a significant impact on your body and face. It should include proteins, fruits, vegetables and healthy carbohydrates. Regulate the amount of salt and sugar in the food.

When it comes to drinks, studies have revealed that water plays a major role in the weight loss process. Drink more water a day. You don’t have to feel thirsty for you to take water. it is also advisable to ditch calorie-rich drinks as well as the sugary ones.

Using cream of wheat and oatmeal

Lose Fat eat healthy foods

The weight loss program starts in the morning with a healthy breakfast. Most of the people prefer to have either oatmeal or cream of wheat during breakfast. Currently, there is a fierce debate on the cream of wheat vs oatmeal for weight loss. Both of them are a warm and healthy breakfast meal. Choosing one meal over the other can be a daunting task, especially when we consider that they are low in calories. To come to a conclusive decision, you need to analyze detailed features of the meal and compare them with your goals and preferences.

-The filling capability: Oatmeal has more filling abilities, and you would feel satisfied after eating low quantities. By doing so, you will not feel hungry throughout the day, and this will help you to achieve your weight loss goal.

Protein content; The quantity of protein can also determine the filling capacity of the food. Food that is rich in protein content are harder to digest so it takes the body several hours to absorb it fully, thus, making you crave less. A cup of oatmeal contains 5.9g of protein, making it better than cream of wheat which has 3.9g.

Fiber content: Foods rich in fiber are more efficient in promoting weight loss. A serving of oatmeal contains 4 grams of fiber while that of cream of cheat contains 1.3 grams.

By looking at these factors, oatmeal seems to be more effective especially when it comes to losing weight and helping guys lose face fat.

Lose Fat Hector Gordon guest author bioHector is the founder of NightmareWorkout, where he and his associates blog with so many years of professional experience in the fitness world. He’s glad to share all his knowledge to help you if you just don’t know what to do and when or where to start your road to fitness to being physically healthy. He’ll even do some research to your questions if required. Problems – Solved!

12 easy Weight loss hacks for extremely busy people

Diet plans and hours at gym may not sound tempting to people with extremely busy routine.  It can be tough for people to manage between work hours and time spent on exercise or at gym. But of course health is important and one must not neglect himself in busy schedule.

There are hacks that can manage between your weight loss goal and your tough routine effectively.

Follow these easy things in your life and get your journey started towards fitness and weight loss.

  1. Love yourself first

For healthy and fit life first you need a motivation to start and there is no great motivation than loving yourself. Loving yourself does not cost you any energy or time or money. You can start it now without worrying for anything. All you need for this is you and a lot of love ☺

  1. Find yourself a support

After you are motivated enough now it is time for some real entry. Involve someone else in your plan. Tell your spouse, friends or colleagues that you are going to work on your health and fitness. This will not only keep your motivation level on track but they will provide you moral and physical support for this. For example they will not offer you anything to eat in between schedules as they will know that you are on diet. And they will encourage you by telling you that you are doing really well.

  1. Don’t label your food

Don’t label your food as bad, junk or good food. Just try a mix of it every day with different combinations. Staying only on veggies or boiled food is not encouraged. Eat everything but eat it in limit. You can eat chocolate or your favorite fries sometimes. Just be normal about your food.

  1. Chew well

What you eat, chew it well. Chewing for long give signals to your brain about fullness. Don’t talk or divert your attention towards other things. Staying focused on eating will make your brain realize that you have eaten quiet well. Distractions don’t let your brain calculate about how much you have eaten and you end up eating more than usual.

  1. Hunger check is must

Before eating anything ask yourself a question “are you really hungry”?

Eat only when you feel appetite. This will not only help you in maintaining your fitness and weight but it will also improve your stomach functions and overall health.

  1. Don’t go for temptations

Eat only on time. Even if you are too busy don’t eat irregularly. This can boost your weight gain a lot. Try to eat on regular intervals. Say no to temptations or irregular cravings.

  1. Switch your normal water to detox water

We all know the famous detox water recipe. You can keep a bottle of detox water with you and instead of drinking normal water you can switch to detox water.

  1. Don’t pick leftovers

Never ever pick leftover food even if it is only one bite. It will engage your stomach in digestion process again and your body and metabolism will not get enough rest.

  1. Set realistic goals

Always set realistic goals especially when you are not involving yourself in gym or other time consuming exercises. Obviously you can’t lose 50kgs just by not doing exercise or following diet plans. Try to be realistic as this will keep you motivation level up. Unrealistic goals can break your motivation and you may get dishearten after not achieving your set goal.

  1. Eat healthy versions of your favorite food

You want to eat something but also want an effective weight loss, than transform your food in healthy version. Instead of eating fries you can eat baked potato or no oil fried chips. This will satisfy your appetite without creating burden on your calorie burnout routine.

  1. Keep your lunch box with you

Rather than buying food from outside keep your lunch box with you. This will stop you from buying food that can be real threat to calories control routine. In your lunch box you will pack healthy food and obviously this will encourage healthy eating during tough routines.

  1. Make a cheat sheet

Staying loyal with yourself is important. Make a cheat sheet for you so that you can know how and why you cheated your appetite routine. You can work on points to increase your motivation once again and you can drag out temptations and reasons that may boost your cheating intentions.

AUTHOR BIO

ABOUT Andrew Patrick

andrew patrick guest author biographyAndrew Patrick is a freelance writer and editor.  He loves to read and write articles related to health and lifestyle, and has a passion for technology as well.  He holds a Masters degree in Computer Science from the University of Karachi. You can connect him on LinkedIn

A Happy Brain is a Focused Brain

It’s summer again, the season we all suddenly remember the fitness goals we made back in January that, based on the state of our beach-bodies, we may not have stuck to like we meant to. Getting in shape and staying that way can be difficult for a lot of reasons. One of the big reasons resolutions don’t stick, is that it takes mental focus and commitment over the short and long-term to develop and keep the habit of fitness.

Sleep

This may seem like an obvious one, but it bears repeating. Getting enough sleep in one of the foundational elements of health. If you don’t get enough sleep you will suffer from a host negative physical side effects from increased risk of cardiovascular disease to slower healing of injuries. Not getting enough rest also results in impaired ability to make good decisions. There are numerous studies on this consequence of undersleeping, but the practical reality is that not sleeping enough severely damages the ability to think in terms of the big picture, which makes it even more likely that you’ll go for that nap, or plate of bacon instead of engaging in your fitness routine.

You Are What you Eat

Nutrition is another basic pillar of your body and brain’s overall wellbeing and ability to focus. What you eat off course affects your waistline, a fact most of us are all too aware of. But did you know it affects your brain as well? When you eat junk foods, particularly those that are high in refined sugar, it can limit your brain’s ability to function and even change how it works. Aside from avoiding certain foods, to optimize your brain’s focus, it is also important to make sure that it is getting what it does need, foods rich in antioxidants and vitamins. Luckily this aspect of health can be helped along with supplements if you have trouble integrating all the nutrients you need into your diet. Although that doesn’t change the fact that watching what you eat is a crucial component in achieving your fitness goals.

In It to Win it

No matter what your fitness goals are, in order to attain them, you’re going to need the help of your brain. It takes more than wanting to do it and saying you’ll do it and meaning it. You have to make sure you’re able to focus on your goal and make consistent decisions that will lead to the accomplishment of your fitness goals. So take that first step focused on your goals, go to bed early and remember to take your vitamins!

How to Use Protein Powder for Weight Loss

You probably know already its value in muscle building, now it’s time to learn how to use protein powder for weight loss.

Protein powders are one of the most commonly used supplements by bodybuilders and athletes. Besides being quickly and easily absorbable by the body, it is a very convenient and effective solution to any active person’s protein deficiency, whether he or she is aiming at bulking up or toning down his or her shredded physique.

While there are possibly twice as much written or oral discussions that highlight protein’s principal function in muscle building, its likewise indispensable role in weight loss cannot be downplayed. The truth is protein can influence the formation of new muscle strands and depletion of fat cells’ structures more than any other macronutrients.

In this article, we will try to put more emphasis on the effects of protein supplementation in the area of weight loss. But before we go on the how, let us answer first the what, when, why and where of our topic.

Protein Powder man with arms crossed

What are the protein powders available in the market?

There are actually 2 major categories of protein powders that you can buy: milk-based and plant-based.

  • The milk-based kinds are whey and casein.

The two are the main proteins found in milk, which is separately derived during the production of cheese. Both contained all the 9 essential amino acids needed for building and maintaining muscle mass and can be processed into protein powders. Whey is the liquid material left when the cows’ milk used in the process has coagulated (about 20% of the milk). Casein, on the other hand, which is the remaining 80%, makes up most of the cheese. On a side note, human milk is 60% whey and 40% casein.

Whey is the most popular protein powder among bodybuilders and athletes. Since it is quickly and easily absorbed by our system, it can be taken before, during and after a workout. There are 3 types of whey available in the market: Whey Concentrate (the most recommendable); Whey Isolate; and Whey Hydrolysate.

A 9-month study conducted by the University of Connecticut Human Performance Laboratory wherein the number of test subjects are divided into three groups. One group was given whey protein supplements, one group with soy protein, and the last one with carbohydrates. The result published in the Journal of the American College of Nutrition stated that the whey group showed to have gained more muscles and lose more body fats than the other two groups.

  • The most common plant-based kinds are soy, pea, hemp, and rice.

If you have lactose intolerance or simply preferred plant-based supplements, there are still several options available for you. While all mentioned above are excellent sources of extra protein, only Soy also contains all the 9 essential amino acids found in whey and casein. Hemp, on the other hand, is also a good source of both Omega-3 and Omega-6 fatty acids.

When should you start taking protein powder supplements?

If you are getting enough protein from your regular diet of healthy foods such as lean cattle and poultry meat, fatty fish, eggs, and other excellent sources of the said macronutrient, then you probably don’t need the supplements. However, if you will engage in high-intensity workouts to optimize muscle gain and fat-loss, then your body can definitely use additional protein-building amino acids. Whey has a high leucine content, which is known for its anabolic property.

Good quality and untainted protein powders are safe and effective and can be taken by any teenage or adult person within the recommended daily amount for a particular age and bodyweight. Even pregnant women can drink protein shakes.

Protein Powder man drinking protein shake

Via: musclemonsters

Why should you consider taking protein powder when trying to lose weight?

One of the first things anybody does when trying to shed unwanted pounds and unsightly flabs is by dieting. While creating a caloric deficit by cutting back on some of the fattening foods you love will definitely help in dropping excess weight and enabling you to fit in your old favorite jeans again, keeping it that way for a long time is another story.

One problem with just dieting instead of having a comprehensive fitness program in place is that you will not only have a sudden drop of energy, your body may also utilize some of the proteins in your muscles for energy, resulting in loss of mass and strength. This is what would happen if your body starts sensing that it is not getting the same nourishment as before. Even your metabolism will slow down to compensate for the loss of energy source.

Supplementing with low-carb and sugar-free protein powders will not only help avert said problems but will also aid in alleviating hunger fangs and giving you the energy needed for doing muscle building and fat-burning workouts.

Where can you purchase protein powders?

Other than from reputable online retailers, there are several health stores and even supermarkets that sell a gamut of products from highly respected sports nutrition companies. It is best to do some prior research and taking the time to read the labels before making a decision. Try to shun products that contain refined sugars such as fructose, sucrose, etc.

How to use protein powder in weight loss?

Protein powder is, of course, best consumed as a shake that you can use as rehydrating during and after weight training or other athletic activities such as a morning run, a dance class or a pick-up basketball game. Just dilute 20-25 grams of powder in a tall glass or a gym bottle of cold water, shake well, and it’s ready to drink.

I am not gonna lie to you, whey in its purest form does not really taste good. Remember, it’s a by-product of curdled milk. In powder form though, you can buy flavored variants such as chocolate, vanilla or strawberry. It will be better though if you can find a product with no refined sugar or artificial sweetener in the composition. However, there are various healthy ways to make protein powders more enjoyable or at least downright palatable. You can include it in fresh fruit shakes or smoothies by simply running it in the blender with ice cubes, bananas, berries, carrots, pineapples, and other delicious and fiber and antioxidant-rich fruits, veggies, and nuts. The possibilities are actually limitless if you are creative enough in mixing flavors. But stick to fresh and organic ingredients for your health’s sake.  

Thanks for reading and we hope you find this piece helpful and informative.

Short description: [This article provides some practical and useful information about protein powders and how they can be used in achieving healthy weight loss. It presents some very simple answers to the what, when, why, where, and how aspects of taking said sports and nutritional supplement.]

Chester Peterson guest author biographyChester Peterson is the founder of HeroMuscles.Com, the father of two children. I workout every day and I really want to share with you my knowledge and experience about my passion on this blog. It would be great if you dropped by, read what I wrote and left some comments. Connect with him at Twitter

Make Eating Healthy a Habit Even if you’re a Busy Person

Source: Deposit Photos

Healthy eating has increasingly become a matter of awareness and concern throughout the western world. In the United States, malnutrition has reached epidemic levels due to the growing toxicity of what we have come to know as the standard American diet. This common Western diet involves a woefully disproportionate intake of foods that are sourced from animals, processed sugars, high-fructose corn syrup and genetically engineered organisms that all work against sustainable nutrition.

Prolonged periods on the standard American diet can lead to a plethora of serious health issues such as obesity, type 2 diabetes, heart disease and many more. Cases of these health hazards are showing up in increasing numbers in both adults and children. If prolonged poor nutritional intake doesn’t trigger a severe illness, it will likely lead to perpetual fatigue, lethargy, mind fog, and will certainly prevent a person from operating at optimal physical and cognitive efficiency.

With all of these hazardous and potentially lethal health risks that are associated with mainstream eating habits, it’s no wonder the subject of diet is coming into the public limelight. This uptick in awareness has paved the way for foods that carry the organic stamp to be mainstreamed into large supermarket chains. Furthermore, specialized health food stores have opened and continue to open for business all throughout the west. So, with this level of accessibility, why isn’t everyone jumping on the health diet wagon? One common reason is time constraints. Many people claim that they are simply too busy to consistently prepare healthy meals due to their tight schedules.

Eating healthy on the fly

The belief that eating healthy takes an abundance of spare time is a common misconception. While preparing a nutritious home-cooked meal is indeed quite time-consuming, there are plenty of time-efficient ways to give your body the nutrients it needs to thrive. That said, doing so will absolutely require worthwhile planning and effort. With proper motivation, even the busiest workaholic can live a lifestyle of utmost health. Here are a few time-conscious healthy eating methods even the busiest of individuals can maintain:

1.Invest in a juicer

Breakfast is the most important meal of the day” is a common axiom for a reason. A healthy breakfast is necessary to jumpstart the body’s metabolism which boosts energy and cognitive function throughout the day. A juicer is the ideal device to extract the nutrients needed to properly start a day for anyone, busy or otherwise. It is wise to start the day with a meal that has cancer-fighting properties so the antioxidants will remain in the bloodstream throughout the entire day, and a juicer makes doing so simple and fast! Juice is much easier to digest than solid food, and there is a myriad of healthy options to choose from when concocting a delicious liquid breakfast. To list a few of the more popular and exceptionally nutritious juice ingredients:

  • Apples
  • Strawberries
  • Cabbage
  • Cucumbers
  • Arugula
  • Blueberries
  • Carrots
  • Beets
  • Watermelon
  • Goji Berries

With a refrigerator and a large airtight container, one single juicing session can make breakfast for the next 3 to 5 days! Even the most severely time-challenged can just pour and go! It is typical to choose 4 or 5 ingredients per juice and experiment to find out what best suites one’s own personal tastes.

2.Befriend a steamer

Vegetable steamers have proven track records for being great companions to the health conscious. In just a few minutes, you can cook just about any vegetable of your choice to perfection. Broccoli is especially good for steamers because it cooks very fast, and it is one of the greatest anticarcinogenic super foods on the planet. It is also packed with protein, vitamin C and fiber. In just 7 minutes, you can cook broccoli to perfection in a steamer. Top it off with some shredded organic cheese for a highly nutritious, energizing meal.

3.Smart meals planned in advance

When schedules are tight people find themselves going food shopping while hungry, and then ending up making more high-calorie, unhealthy food choices. Taking just a little time to plan meals in advance will make the healthier options immediately available, and also remove us from those tempting moments and poor decisions at the grocery store or the fast food line. It does not detract precious time from a full schedule. It only requires using recipes that can be made ahead of time and then eaten for the rest of the week. An added benefit of making and storing meals is the reduction of the stress that comes with daily food decisions and preparation throughout a hectic week.

4.Take supplements!

The task of supplying all the nutrients that the fastidious human body requires on a day-to-day basis is daunting, if not at times impossible. Even so, it is important to know where those nutritional gaps are when they do inevitably exist. It will take a bit of research to figure out what areas are fulfilled and others that may be lacking. Once the areas that can use improvement are known, visit a vitamin and supplement store for a convenient way to fill those gaps.

The task of maintaining a healthy diet when so much else is on your plate might seem arduous at first. But once you get past the hump of figuring out the routine that works best for you, you’ll find that it becomes easy, and even second nature. And really, what is more importantly than your health? Hopefully the above information will serve as inspiration for organizing that tight schedule to include healthy and also time-saving activities.

Your Guide to a High Protein Diet

We’re all becoming more and more conscious of what we eat, and what effect it can have on our bodies and overall health. With health experts telling us on a regular basis that the population is overweight and that we don’t make the choices we should be making, you might be wondering how you can kick-start a healthy eating regime. We already aware that we should be eating a balanced diet, which is sometimes easier said than done, but what else could you do? As much as a balanced diet will help, there are other avenues you can go down that will give you a boost.

When it comes to mapping out your food and deciding what you should be including, you may want to pay some attention to protein. An important part of everyone’s diet, it could be a way to help or lose weight and ensure you are being as healthy as possible.

What’s so special about protein?

Proteins are an essential part of your diet because they can help a number of functions that our body needs. These include growth, healthy bones, brain development and production of hormones. But what are they? How do they help us follow a healthier lifestyle?

Proteins are made up of amino acids; 22 in total. 8 of these are deemed essential because our bodies don’t make them, so we have to find them from other sources. Animal proteins, which includes meat and eggs, can sometimes be known as primary proteins as they contain those 8 that we need. Some of the best protein sources include grass-fed meat, eggs and fish.

Meat is known as a high quality protein, with the right distribution of amino acids. While we may all benefit from making sure we’re including enough protein in our diet, there are some specific instances where a high protein diet is encouraged.

Who needs a high protein diet?

There are some types of people who will benefit further from following a high protein diet. Some stages of life require extra protein, such as adolescence when you are growing, or if you are pregnant, or training regularly.

If you’re following an intense training regime, you will need to repair and rebuild muscle tissue. In other words, in the gym you are trying to build muscle cells, but this is difficult without those all-important amino acids.

Other people who may benefit from a high protein diet are those who are trying to lose or maintain their weight. Protein takes longer to digest which can leave us feeling fuller for longer. The Paleo diet is known particularly for its basis on high protein.

Lean protein can help to reduce blood pressure and cholesterol, and can even have a positive effect on your metabolism. Foods that are high in protein take more work to eat, digest and use; so you’re actually burning calories when processing them. It has been shown that protein can help you to lose fat; your body uses amino acids to build muscle, which in turn will help you to burn calories even when you’re not active.

So, if you’re looking for a way to look after your weight, or help you boost your efforts in the gym, you may find protein more helpful than you think!