Food full with essential vitamins

Food with the right nutrition

I really needed to take care about the food I eat all because of my health. I have a very low immune system because of the irregular vitamins that I have taken trough food. Now I am feeling great and the vitamins in me are in a normal scale. This is how I got my success.

Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases.

Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews3 found that almonds as a food may help maintain healthy cholesterol levels.

Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant. Boiling broccoli for too long can destroy much of its vital nutrients.

Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants. Unlike minerals and vitamins that are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.

Other foods that are essential

Very important is the fish too. Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies. Their lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.

Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person’s risk of developing diabetes type 2. It is a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.

Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).

Wheat germ is high in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids. Wheat germ is also a good source of fiber.

Well, many people avoid avocados because of its high fat content; so they believe that avoiding all fats leads to better health and easier-to-control body weight – this is a myth, approximately 75% of the calories in an avocado come from fat; mostly monounsaturated fat.

Oatmeal is very rich in B vitamins, omega-3 fatty acids, folate, and potassium.Oatmeal is a meal made from rolled or ground oats. Oats are rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose.

Try putting these foods in your meal plan and you will get your health on the right path.

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Nutritionist’s advice

No time for myself

Work, work, work, that is my life. I don’t have time to sit down and think about my health. Everything was fine till the time when I started to gain weight and when I was to check my blood and it was very bad. I was missing a lot of vitamins, so my doctor send me to a nutritionist so that he could make me a healthy plan of eating that will be made according the free time I have to make the healthy meal.

I got very good advice from the nutritionist, and a plan that I could definitely stick to it. He told me when I wanted to have snacks it is much better to take some fruits with me and eat them instead of chips or some sweet food that I usually eat. So I learned to make fruit salad and it was the perfect way to change my snacks with it.

His advice saved me

He advised be to have meals on time, so my body can learn when it needs to work for the vitamins and other nutrition’s to be absorbed, also, to eat in smaller portions and smaller plates. Also, I should always eat salad with every meal and that is very good for the metabolism, so no more fast food for me, now I make it at home and take it with me to work.

Thanks to the healthy way of eating I stopped getting more weight and the ones that I have gained are now gone. My blood check was perfect and I am a very healthy person. It is almost a year since I eat healthy and I feel full with energy and that also make me happy because I have the energy to spend time with friends too.
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Big mistake

It doesn’t mean if it is home cooked it is healthy

I have always thought that I have eaten healthy food, but I was wrong. I thought that if the food is cooked at home, then it is healthy, but I never knew how much food I have missed that is very important for my health. Knowing that I started to search about what food should I eat so I can get all the nutrition that I need.

What I did about it

I started with the rainbow thing. It means that I have to buy fruits and vegetables that are in all colors. In that order I will get many vitamins that I have missed. Because my favorite fruits are banana, apple and strawberries and my vegetables are carrots, potatoes and peas I ate I usually made meals using them. Now I was wrong doing that so I bought all kinds of fruits and veggies and now even my meals are tastier than ever.

Yes, I eat meat, but I never bought fish which was also very wrong. I need the omega-3 that is in fish and so I started to eat fish at least once a week. I actually hate fish, but I must. Everything for my health

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7 tips for healthy life

Everything for my family

Me and my family are always busy, and we never have time to eat at home and to cook healthy meals. I deiced to take more time and to take care more for the food that we eat. I was seeing my children growing and eating food that in the future may reflect to a very bad health and maybe overweight. So it always a good time to start and eat healthy, it is never too late and change your life. I found 7 tips that gave as everything that was needed to begin eating healthy. I was even more surprised when my children accepted the food that was made because they are used to eating pizzas or any other fast food.

This was what I needed

Tip 1- Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. Start slow and make changes to your eating habits over time. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy life.
Tip 2- Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When you are planning to dine out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small.
Tip 3- Eat with others whenever possible as we did at home, we have breakfast and diner together because for lunch no one is home. Take time to chew your food and also enjoy mealtimes. Always listen to your body and ask it if it is hungry, don’t eat if you aren’t. And most importantly avoid eating very late.
Tip 4 – Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Try to eat everyday a colorful fruits and vegetables.

Tip 5 – Put protein and calcium as a part of you healthy plan diet. Eat beans, soy products, nuts and they will give you protein and for calcium the best way to get them is from diary products.

Tip 6 – Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Avoid sugary drinks and sweeten foods yourself. Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Use these foods instead of candy or cookies.

Tip 7 – Avoid salty food and avoid processed or pre-packaged foods. Cut back on salty snacks. Check labels and choose low-salt or reduced-sodium products, including breakfast cereals. Be careful when eating out because most restaurant and fast food meals are loaded with lots of sodium.

Thanks for these tips; Me and my family are living a healthy life.

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