Vigour – Health and Sports Nutrition

Over indulgence and weight gain is an accepted part of Christmas for most people with the new year bringing resolutions of fitness and weight loss to the forefront once again.

General overeating is of course a significant factor in the increased calorie intake during the festive period; however, the majority of food and drinks consumed are high in calories with negligible nutritional benefit. This consumption, alongside limited bodily exertion and exercise, results in significant and rapid weight gain. Using supplements during this period so that the body still receives its required nutritional content is essential.

Although many of these traditional elements would be difficult to sacrifice, a number of products can be indulged in moderation not only to not avoid them but to limit the effect of the high calories they contain.

Baileys Irish Cream
Just 3 large 100ml glasses of this popular Christmas drink can add almost 1000 calories to you daily intake. Try drinking in moderation.

Premium Lagers
Consuming just 4 pints of an average premium lager can add over 1000 calories to you daily intake. Light beers can be substituted if possible to save some valuable calories.

Mulled Wine
A large glass of this unique festive drink can contain up to 505 calories. Although an ideal warming drink, having just one, will significantly limit your calorie intake.

Overeating and abdominal bloating is something most will experience during December. OptiBac Probiotics For a flat stomach is an ideal supplement for those suffering from abdominal bloating due to trapped wind, food intolerances, PMS or stress.

It is estimated that you lose 1 pound of your weight with every 3200 calories you burn. It means that you have to create a caloric deficit and perform exercises at the same time to get your desired results fast. However, make sure that you don’t take less than 1400 calories a day because eating less than recommended calories will slow down your metabolic rate and you will also lose your muscle mass along with fat.

The key to reducing body fat is to ensure that your energy intake is lower than your energy expenditure. Energy is measured in calories, and whilst the body is in a negative energy balance, weight loss will occur. So to lose weight in the quickest possible manner, energy intake should be reduced, and energy expenditure should be increased. This is achieved in practice by eating a balance, low calorie diet, and exercising regularly. The use of weight loss supplements will also aid this process.

Make sure that you eat meals in small portions throughout the day to lose the fat and increase your metabolic rate. It is important that you choose a balanced diet plan on a daily basis to supply your body with the daily recommended amounts of proteins, fats and carbohydrates. You need to use low glycemic index foods such as whole grains, legumes, fruits and vegetables as a source of protein and carbohydrate. Avoid high glycemic index foods such as baked goods, bread, cereal, pasta, cheese and rice and try use a protein supplement which are ready available online or in many high street stores.

If unhealthy dietary habits and lower amount of exercise have added unwanted pounds to your body over the years, then a combination of cardio exercises and a healthy balanced dietary routine makes an excellent way to reduce your body fat. Walking is regarded as one of the best exercises to burn extra calories. A research has shown that 9,000-10,000 steps (approximately 5 kilometres) a day may help those people wanting to lose weight. Make sure that you walk to your nearby store, walk your dog or run on a treadmill. It makes a good idea to buy a pedometer to count your steps.

Healthy dietary habits mean that you should incorporate fibre and nutrients-rich foods into your daily routine. Consume lean meats, seeds, nuts, cereals, whole-grains and dark-coloured bread. Follow a low glycemic index diet. Avoid consuming white bread, sweets, bagels and muffins as they are loaded with high-fructose corn syrup and sugar. Avoid the consumption of sodas, fruit juices, carbonated drinks and more than one glass of wine a day. Prefer drinking red wine over other alcoholic drinks as it helps reduce bad cholesterol, thus keeping your serum cholesterol levels in check.

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Avocado is a black or green pear-shaped fruit that is native to America and Mexico. This fruit is rich in yellowish pulp and encloses a single large seed. Avocado is low in cholesterol and is high in fat and calories. The regular consumption of avocado helps in weight gain as it has more than 150 calories per 100g. It helps treat atherosclerosis because it reduces low density lipoprotein (bad cholesterol) and increases high density lipoprotein (good cholesterol).

Other health benefits of avocados include skin care, dental care, proper digestion, joint care and psoriasis. It makes an excellent home remedy to treat bad breathe and indigestion. Avocados contain a variety of vitamins and minerals that help maintain the health of your skin. It has a soothing effect on the intestine and helps treat psoriasis.

If you have a bony physique and want to increase your weight, then avocados make a right choice for you. Consume them at least twice a week to gain weight. However, if you find it difficult to eat them regularly due to your busy schedule, then make sure that you use a weight-gain powder on a regular basis.

CNP Pro Mass Weight Gainer is a scientific approach to gaining lean muscle mass for those with a poor appetite or fast metabolism. This supplement is a proprietary blend of protein in the form of undenatured micellar casein and filterated whey, with complex carbohydrates. It is low in lactose and saturated fat thus making it gentle on stomach. CNP Pro Mass helps increase protein synthesis and reduces protein breakdown.

Yerba mate, also known as erva mate, is a shrub that can grow up to 40-45 feet in length. Its botanical name is llex paraguariensis and it belongs to the Aquifoliaceae family of plants. This plant is native to subtropical South America particularly northeastern regions. The leaves of this plant are evergreen and they contain caffeine and related compounds.

There are numerous health benefits of yerba mate. According to a recent research, yerba mate tea helps reduce weight as it enhances metabolic process and the mobilisation of fat and glucose reserves. Yerba mate contains xanthines such as theophylline, caffeine, and theobromine. These compounds are known to have a relaxing effect on heart tissue and smooth muscle tissue. Moreover, the leaves of this plant are rich in minerals such as manganese, potassium, and magnesium.

Another benefit of consumption of yerba mate is that it helps reduce elevated serum cholesterol levels. It exhibits antioxidant properties and helps destroy free radicals which are responsible for premature aging. Yerba mate is rich in phenolic constituents that help reduce risks of oral, breast, prostrate, lung, and blood cancer.

There are various dietary supplements on the market that make use of yerba mate in their formulation. Slender Xcellerate Weight Loss is a popular supplement that you should consume on a regular basis if you want to reduce your weight or get the health benefits of yerba mate.

This supplement makes a unique combination of yerba mate and active green tea extracts. Yerba mate extract helps suppress appetite by reducing the likelihood of snacking due to fatigue and supporting energy levels. Green tea components inhibit the breakdown of fats, thus reducing the amount of fat digested by the body.

There are certain foods that are worst in terms of calories and fat. The recommended daily allowance of calories is 2,000 for an adult male and 1,600 for an adult female.

For instance, a glass of milkshake made with peanut butter, chocolate, milk and ice cream, also known as PBC shake, delivers as much as 2010 calories, 68g saturated fat, 130g fat and 153g sugar. Instead of consuming this “Calories Monster”, you should drink banana shake with the same chocolaty flavour.

Similarly, smoothies are often made with milk or ice cream and can be crammed with milk cream and sugar. One 25 ounce smoothie can deliver 1,050 calories, 125g sugar and 35g fat. Instead, you should drink low-carb strawberry smoothie as it contains just 250 calories, 5g sugar and 10g fat.

If the regular consumption of the high-caloric foods has ruined your weight loss efforts, then there is no need to worry because there are many supplements on the market that promote weight loss.

Slender Pro Active Weight Loss makes a great new way to lose body fat because it contains milk minerals and whey protein peptides which work to promote fat loss while maintaining lean muscle. ACE inhibitory peptides positively influence fat metabolism whereas amino acids maintain lean body mass.

It is rich in calcium and protein, which help reduce fat absorption. Calcium can impact fat breakdown and is also essential for the maintenance of healthy teeth and bones. ACE enzymes help reduce hunger because whey protein has the ability to cause a spike in insulin levels.

A healthy dietary plan is the one that provides your body with the essential nutrients such as protein, carbohydrate, fat, vitamins, micro-minerals, macro-minerals, fibre and probiotics while staying within your daily calorie requirement for a healthy body weight. Not only does a healthy eating plan boost your energy levels and improve immune system, but it also lowers your risk for cardiovascular diseases and other health conditions.

A healthy eating plan mainly emphasizes on consuming lean meats, fresh fruits, green vegetables, whole grains, nuts, cereals, legumes and pulses. Moreover, it includes fat-free or low-fat milk and milk products.

A healthy dietary plan is low in trans fat, cholesterol, saturated fats, preservatives, artificial flavours and added sugars. Furthermore, it includes poultry, fish, beans and eggs to provide your body with vitamins, carbohydrate and calcium.

Make sure that your healthy eating plan is accompanied by the consumption of plenty of water because it helps cleanse your body by removing harmful toxins and free radicals.

If you find it quite difficult to follow a healthy dietary plan on a consistent basis due to your hectic lifestyle, make sure that you use a meal replacement dietary supplement. EAS Myoplex Meal Replacement is a unique precision-meal replacement supplement that supports an active metabolic rate. It contains whey and soy proteins, minerals, vitamins and other essential nutrients your body needs to maintain muscle tissue. Each serving provides 20 grams of carbohydrates, 25 grams of high quality protein, 4.5 grams of fat and only 206 calories. Moreover, it contains prebiotic fibre and helps support a healthy digestion.

A healthy balanced diet helps you to maintain a good physical and psychological health, prevents the incidence of a number of diseases, and treats most of the illnesses. Your body requires a number of nutrients to carry out metabolic processes and cellular functions. Malnutrition weakens your immune system and makes you vulnerable to numerous bacterial, viral and fungal infections. Moreover, malnutrition slows down your metabolism and makes you look unhealthy and weak.

Nutrients that your body needs on a regular basis include calories, protein, carbohydrates, fats, vitamins such as vitamin A, vitamin B complex, vitamin C, Ascorbic Acid, vitamin D, vitamin E, Tocopherol, vitamin K, and minerals such as calcium, phosphorus, potassium, iron, iodine, magnesium, manganese, zinc, chlorine, copper, chromium, fluorine, silicon, molybdenum, sodium, sulphur and vanadium.

To get the recommended daily allowances of all these nutrients, make sure that you eat a variety of food items. It is important that you do not limit yourself to the consumption of only a few types of diets. Following are the different types of food items that you should incorporate into your daily dietary routine. It is important that you choose at least one item from each category twice a week to nourish your body with all the essential nutrients it needs to perform important metabolic functions.

Pulses are rich in proteins, carbohydrates, fibres, vitamins and minerals. This group includes Chickpea, Black Gram, Bengal Gram, Cowpea, Field Bean, Haricot Bean, Horse Bean, Navy Bean, Pigeon Pea, Protein Pea, Rice Bean, Winged Bean, Yam, Urad, Velvet Bean, Broad Bean, Butter Bean, Cajan Pea, Cowitch, Lupin, Lentil and Lima.

Cereals make rich sources of fibres, carbohydrates and minerals. This category includes Maize, Oat, Barley, Wheat, Corn, Millet, Rice, Rye, Teff, Spelt, Kamut and Buckwheat.

Fresh fruits contain vitamins, minerals, antioxidants and fibre and they must be consumed on a regular basis. This group includes apple, pineapple, apricot, cherry, strawberry, Acai, Acerola, citrus fruits, Banana, Blueberry, Avocado, Coconut, Date Palm, Fig, Guava, Grapefruit, Mango, Olive, Lemon, Lime, ambul, Jatoba, Jenipapo, watermelon, melon, Cantaloupe, Galia, Muskmelons, Pomelo, Pond Apple, Alligator Apple, Dragonfruit, Pitaya, Durian, Honeydew, Monstera, Swiss Cheese Plant, Breadfruit, Buffaloberry, Butternut Squash, Calabash, Date-Plum, Guavaberry, Rumberry, Hackberry, Hardy Kiwi, Chinese Bayberry, Japanese Bayberry, Red Bayberry, Pumpkins, Acorn Squash, Summer Squash, Pupunha, Peach Palm, Snakefruit, Salal Berry, Salmonberry, Santol, Sapodilla, Tree Tomato, Tamarind, Tangerine, Texas Persimmon and many more.

Vegetables make rich sources of fibre, vitamins, minerals and carbohydrates. This group includes cabbage, pea, spinach, carrot, radish, Onion, Orache, Parsnip, Parwal, Peanut, Nopal, Nori, Oca, Ogonori, Okra, Onion, Perennial Cucumber, Potato, Pigeon Pea, Pignut, Plectranthus, Prairie Turnip, Prussian Asparagus, Sweetcorn, Swiss Chard, Taro, Tarwi, Tepary Bean, Sorrel, Soybean, Spinach, Sweet Potato Summer Purslane, Sweet Pepper, Ti, Tigernut, Tinda, Tomatillo and many more.

Animal and animal products are rich sources of protein, carbohydrates and fats. They include Fish oil, Cod Liver Oil, Eggs, Milk, Whey, Yoghurt, Cheese, Butter, Chicken, Turkey, Seafood, Sheep, Rabbit, Pig, Duck, Ostrich, Pigeon, Lamb, Mussel, Goat, American Bison and many more.

If you find it quite difficult to incorporate a balanced diet into your daily dietary routine due to your hectic lifestyle, then make sure that you use a multivitamin supplement on a regular basis. Higher Nature Super Nutrition Multivitamins is a true A-Z multivitamin and mineral formula on the market that helps replace essential nutrients lost from the diet through cooking, environmental factors, farming methods and storage. This supplement also contains trace minerals such as manganese, molybdenum and iodine in its composition, which are quite hard to find in other multis. Super Nutrition Multivitamins is ideal for busy lives and compromised digestion.

An average adult should consume 1900-2000 calories a day to maintain his or her normal body weight and good general health. Moreover, one should not consume more than 70 grams of fat, 350 grams of carbohydrate including sugars, and 2000 milligrams of sodium. Make sure that saturated fats make less than 25 grams and trans fats do not make a part of your daily dietary routine at all.

It is important to realize that some of the best-tasting, crispy and salty foods are actually some of the worst in terms of calories and fats and you must avoid them in order to maintain your good health. Make sure that you avoid eating fast foods, french-fries and salty foods. Cook foods in the vegetable oils instead of animal oils. You need not to cut down on a food item that is rich in calories or fats, but you like it most at the same time. For example, if you like hamburger, do not use red meat and beef; instead you should use thin slices of lean meats such as chicken, turkey or fish in its preparation.

Make sure that you use a supplement that provides you with a perfect blend of essential omega 3 and 6 oils. Not only do good fats support your well being and health, but they also help strengthen your immune system, support weight loss, maintain a great cardiovascular health and promote beautiful nails, hair and skin. Another advantage of using this supplement is that it helps optimize your nutrition and supports a balanced diet.

In order to maintain a healthy weight, you will need to pay a close attention to the amount of calories you consume on a daily basis. Your age group and activity level will also play a key role in helping you consume the accurate amounts of calories on a daily basis.

For the women who belong to the age group of 18-35 with 45 kg weight, they will need 1760 calories daily. If they belong to the age group of 36-55, then they will need 1570 calories. Similarly for a woman with 60 kg weight and age 18 to 35, she will need 2050 calories on a daily basis. The amount of calories will decrease slightly to 1860 if a woman is of similar weight but belongs to the age group of 36-55. For women over 55, they will need to consume approximately 1600 calories per day.

Men need to consume more calories than women. For example, if you are a male with 60 kg weight and your age is between 18 and 35, then you will need to consume 2480 calories per day. This amount will decrease to 2300 if you belong to the age group of 36-55 and will decrease further if you are over 55.

Therefore, if you are a woman or man who belong to the middle age or old age group, then you will need to consume a meal replacement supplement on a daily basis to supply your body with the essential nutrients while consuming the daily recommended calories at the same time. Make sure that you use a EAS Myoplex Original Meal Replacement to regularly fuel your body with high-quality nutrients. Not only this supplement accelerates your slow body mechanism, but it also maintains your blood sugar levels. It contains whey protein isolate, milk protein concentrate, vitamins and minerals such as chromium chloride, sodium molybdate, potassium iodide, sodium selenate, and copper gluconate to maintain your body’s constant levels of energy.

Both women and men require a certain amount of calories on a daily basis in order to supply their bodies with the energy they need to perform their regular life activities such as working, walking, bathing, etc. If you perform some physical activity on a daily basis, then your body will need more energy than people who are rather inactive. If you do not consume the recommended amounts of calories on a daily basis, then your body will make use of the fat stored within your body to give you energy. Similarly, if you intake more calories than recommended, you will put on weight.

It is important to remember that men need more calories per day than women. However, pregnant and lactating women require more calories than men. Moreover, people who belong to the age group of 18-35 would require more calories than old people. If you want to lose your weight, you need to keep your calories intake under the recommended daily allowance. It makes a good idea that you consume around 1400-1500 calories per day to lose your weight just in weeks.

You can also make use of a fat loss supplement such as Reflex CLA Weight Loss Lean Definition to reduce your body’s fat levels. It contains conjugated linoleic acid in its formulation which is a natural compound in the dairy products and meat and is associated with fat loss. This research proven supplement is a mixture of conjugated dienoic isomers of linoleic acid such as c9, trans 11 and trans 10, c12.