Vigour – Health and Sports Nutrition

You need to eat a wide variety of foods to maintain a healthy body weight and blood pressure. There are a number of food items that can help prevent and control high blood pressure. Remember that eating the right balance and right amounts of food can significantly reduce blood pressure and serum cholesterol levels.

It is important that you consume foods lower in salt and cholesterol. Drink alcohol in moderation and make a habit of physical activity. Consume foods high in fibre, calcium, potassium and magnesium.

Make sure that you consume fruits, vegetables, low-fat dairy products, and diets low in saturated and total fat. Consume 5-6 daily servings of grains; one slice brown bread, one cup cereal or pasta. Eat 3-4 servings of fresh fruits and vegetables every day. You should consume 2-3 servings of low-fat and non-fat dairy products. Ideally, 7-8 ounces of milk, 250-400 grams yogurt and 1.5 ounces cheese every day. Legumes, seeds and nuts also make an important part of a healthy dietary routine. Consume 2-3 servings of nuts and legumes every week.

You should also take a dietary supplement on a regular basis that helps maintain your blood pressure around normal levels. Vitabiotics Cardioace Healthy Heart & Circulation is a popular brand on the market that combines the benefits of omega nutrients with antioxidants, garlic and important trace minerals. Omega-3 fatty acids play an important role in maintaining normal blood pressure and healthy cholesterol levels in the blood. Garlic helps maintain arterial health and maintains normal blood pressure.

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 seed is a mature fertilized plant ovule enclosed in a covering called the seed coat. It consists of an embryo and stored food. Many seeds are edible and they make rich dietary sources of essential nutrients. Examples of edible seeds include nuts, legumes and whole grains.

Seeds contain amino acids, vitamins, carbohydrates, fibre, minerals, oils, lignans, mucilage and antioxidants. The protein in seeds is easily digested and helps add lean mass to your body. The fibre in seeds helps cleanse the metabolic waste and dried mucus in gut and protects against the risks of constipation and colon cancer. Lignans in seeds exhibit anticancer, antibacterial, antiviral and antifungal properties. The B vitamins in seeds help release energy from food, improve immune system, promote cell growth and reproduction, and help maintain the health of your skin.

If you find it difficult to consume seeds on a regular basis due to your hectic lifestyle, then you should eat 9Bar Nutty Seed Bar because it makes a unique mix of seeds, nuts (almonds, cashew nuts, hazelnuts, pistachio nuts) and honey. This delicious bar contains around 27% nuts and 31% seeds with the usual carob topping (soya, vegetable fat, sunflower lecithin, sugar). Nutty 9Bar makes an excellent dietary source of vitamin B3 that is essential for the skin and good mood. It also contains folic acid that helps maintain the health of your heart and protects against the risk of cardiovascular diseases. It makes a unique combination of flavours that blend together to give a chunky energy.

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.