Vigour – Health and Sports Nutrition

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 diets into your daily routine. Consume lean meats, seeds, nuts, cereals, whole-grains and dark-coloured bread. Follow a low glycaemic 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.

It also makes a good idea to use a dietary supplement that helps treat obesity and promotes weight management. FulFill Plus Weight Loss Capsules contain a natural ingredient known as “Ispaghula Husk” which exhibits a unique hydrophilic property. It can absorb up to 50 times its weight in fluid. It is then transformed into a gel like substance which safely passes through the gut without adding any significant calories. Moreover, taking 3 capsules 30 minutes before meals creates a feeling of fullness which helps you eat less.

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.

A nutritious, balanced and healthy breakfast plays an important role in maintaining your health and well-being. When you supply your body with essential nutrients early in the morning, they help you perform your everyday life activities with maximum energy. Make sure that your breakfast is comprised of wholegrain cereals, fresh fruits, probiotic yoghurt, mixed seeds and a glass of milk.

Wholegrain cereals especially oats, and wholegrain breads reduce the risks of heart diseases, type-2 diabetes and high blood pressure. Fresh fruits especially citrus fruits and berries provide you with a lot of energy and antioxidants. Among citrus fruits, oranges and grapefruits make wonderful sources of phytonutrients and vitamin C. Probiotic yoghurt is low in saturated fats and is high in “friendly bacteria” which promote healthy digestive as well as immune systems. Among mixed seeds, try to consume linseed or flax seed on a regular basis. Not only do seeds contain vitamin B complex, vitamin E and unsaturated fats, but they are also rich in phytochemicals and fibre.

Most people have a hectic lifestyle and they find it very difficult to include a balanced and healthy breakfast in their daily routine. Therefore, it becomes essential for them that they take a multivitamin supplement on a daily basis. Maxifuel Sports Vitamins Multivitamin makes a smart choice because it is both inexpensive and highly effective. This supplement contains 27 essential vitamins, minerals and antioxidants including vitamins A, B complex, C and E, potassium, magnesium, phosphorus, zinc, manganese, chromium, selenium and iodine. Maxifuel helps you fine-tune your diet and optimise your nutrition.