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4 Best Vitamins for Good Mental Health

Best Vitamins For Good Mental Health

Mental health is essential for a person to function in their daily life and maintain relationships. There are several lifestyle changes that can be made to improve mental health and overall wellbeing including: exercise, meditation, and the food one eats. Improving one’s diet with vitamins and minerals from natural sources is extremely important in providing the nutrients needed to maintain or improve mental health.

Many studies have discovered that increasing your intake of specific vitamins and minerals can also assist in managing and treating mental health issues; such as depression and anxiety, the management of mood swings, and improving brain health.

Vitamins For Mental Health

Vitamin supplements have long been acknowledged as a powerful tool for improving mental health. Even when you consume a nutritious diet rich in nutrient-dense foods, there are still some vitamins and minerals that you may be lacking or that you may require a bit more of to maintain your good health.

B-Vitamins

B-vitamins are among the most beneficial vitamins for mental health. And most importantly, they are good multivitamins for women. B-vitamins are well-known for their ability to influence one’s mood. They can aid in preventing fatigue, improving memory, and the ability to perform more clearly in general.

For example, a vitamin deficiency, such as thiamine (B1), riboflavin (B2), and vitamin B12, can result in mood swings, including despair, anxiety, and fearfulness as irritability.

B12 and folate (B9) are two vitamins essential for maintaining a healthy neurological system. The production of norepinephrine, serotonin, and dopamine is dependent on the presence of vitamin B12 and folate. In the brain, neurotransmitters such as norepinephrine and serotonin play a role in regulating cognitive behavior patterns and emotions.

Besides pleasure and motivation, dopamine is a neurotransmitter that stimulates your natural reward center and adds to sensations of joy and achievement and motivation and achievement. Low quantities of these substances can cause depression symptoms to manifest themselves.

Based on research, eating a diet high in vitamin-B rich foods and taking daily supplements may help many people enhance their mental health, reduce their feelings of despair and anxiety, and boost their mood. In addition, B-vitamins are abundant in foods such as lean meat, eggs, poultry, whole grains, nuts, fish, and milk.

Zinc

Micronutrient and mineral deficiencies are a primary concern worldwide. And they can result in a variety of health problems, including depression. In humans and other animals, zinc is a mineral found in large quantities throughout the body. Zinc levels are pretty high in meat, poultry, legumes, dairy, and whole grains, among other foods.

Its many biological and biochemical roles are the immune systems, metabolism, and brain growth and development. Zinc is a vital outline element that is involved in a variety of biological and biochemical processes.

According to research findings, low zinc levels have been linked to impaired brain function and other behavioral abnormalities. Taking zinc supplements, particularly in the case of women, can help alleviate painful symptoms. When used in conjunction with the appropriate prescription, some studies have found that zinc can effectively treat ADHD. When zinc and magnesium are combined, zinc is particularly beneficial in treating mental health disorders and depression.

Magnesium

In addition to calcium and potassium, magnesium is an essential mineral found in the human body, and it is necessary for both the regulation and calming of the neurological system. Increased magnesium consumption can help alleviate depression in women and hypertension in children with attention deficit hyperactivity disorder (ADHD).

Several studies have demonstrated that low magnesium levels are associated with depression. For example, magnesium may positively affect mental health because it modulates gut microbes related to the hippocampus. Although more study is necessary before we can precisely understand why and how magnesium affects mental health, one possibility is that magnesium regulates gut microbes linked to the hippocampus.

Taking magnesium supplements can aid in the regulation of harmful gut microorganisms; which can contribute to the onset of depression symptoms in some people.

Vitamin-C

One could argue that vitamin-C is the most “mainstream” or well-known of all the vitamins. Vitamin-C and its immune-stimulating qualities are famous to many individuals. Everybody, even those of us who aren’t familiar with the many vitamins and their applications, is likely to reach for a vitamin-C tablet or a glass or two of orange juice when we notice the beginnings of cold or flu symptoms.

Very few people are aware that vitamin-C is also essential for maintaining good mental health. Many people deficient in vitamin-C suffer from melancholy and chronic fatigue; even though the connection between it and mood may seem odd. People who had normal levels, on the other hand, discovered taking additional vitamin-C improved their cognitive function and mood. However, some study has also revealed that vitamin-C can assist in reducing the symptoms of anxiety.

According to research, taking vitamin-C supplements and consuming sufficient vitamin-C rich fruits and vegetables, such as red peppers and citrus fruits, can positively impact mood, energy levels, and anxiety. However, if you’re taking oral supplements, be sure that you do not exceed the 2,000 milligrams suggested daily intake.

Conclusion

There is nothing more rewarding and healing than having good mental health on your side. While maintaining mental wellness entails making healthy lifestyle choices, many people are unaware that even the smallest of adjustments and supplementing with specific critical vitamins and minerals can help keep their brains be healthy and happy.

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3 Ways to Build Muscle on a Vegetarian Diet

3 Ways To Build Muscle on a Vegetarian Diet

The vegetarian diet is common as many people have adopted this lifestyle for a variety of reasons. Some of the reasons are nutritional and health-related, such as lowering blood pressure and cholesterol. But there is a popular belief that building muscle on a vegetarian diet can be difficult and stressful because animal proteins are synonymous with muscle growth. However, there’s no need to fear because developing muscle as a vegetarian is absolutely possible. Read on for three tips on how to build strong, long-lasting muscle on a vegetarian diet.

1. Be Aware of Your Calorie Intake

The stepping stone in achieving your fitness objectives is to calculate the number of calories you need to consume in order to maintain, or increase, your weight. Keep in mind that consistency is the key when it comes to fitness. So, if you want to gain muscle, be sure that what you’re consuming is adequate. This rule applies to everyone, regardless of eating style.

When following a vegetarian or vegan diet, protein intake tends to be one of the areas where most people miss the mark. Therefore, protein intake needs to be closely monitored, because protein is the pillar of muscle growth. Bear in mind that carbs are crucial as well, so make sure you’re eating enough to meet your energy needs. Other than that, investing in some kitchen devices like an electric scale or measuring cups is a great start to identify portion sizes and understanding how much you need to build muscle.

It’s also critical to keep track of how much you eat. If you’re not sure how much you should get on a daily basis, try using an app like MyFitnessPal to monitor your food intake. While it may not be necessary for the long run, tracking calories are useful to assess your overall food intake. Keeping track for at least five to seven days can help you see how much or how little you normally eat.

2. Choose the Right Plant-based Protein

When following a vegetarian diet, it doesn’t imply you can’t eat protein. You actually can consume protein like eggs. Eggs are one of the most frequent protein sources for vegetarians, because they provide a nutrient rich protein punch. Fortunately, there is also a vast variety of plant-based proteins to choose from, all of which can help with muscle growth.

Soy Protein: You can opt for soy protein, which is one of the most common vegetarian options. The flavorful soy protein is extremely low in fat and cholesterol.

Pea Protein: Pea protein is likewise high in protein, cholesterol-free and has a good branched-chain amino acid profile. And it is vital to consume an adequate number of essential amino acids, because failing to do so will result in the degradation of existing muscle tissue.

Hemp Protein: There is also hemp protein, which is high in magnesium and iron and is high in Omega-3s.

Whey Protein: The final option is whey and other protein powders, which are popular among athletes for bulking up quickly and safely. It is significantly easier to meet the required daily protein amount by adding these proteins to fruit and yogurt smoothies. Just remember that as long as you’ve eaten enough calories and protein throughout the day, you can gain muscle without a problem.

3. Avoid Nutrient Deficiencies

Generally, fruits and vegetables are abundant in a well-planned vegetarian diet. However, any diet that does not include full food categories can contribute to a deficiency of certain nutrients. There is no doubt that a meatless diet can be healthy, but vegetarians and vegans, in particular, must be aware of two major deficits on a plant-based diet.

The first is vitamin B12 deficiency. Vitamin B12 is essential for healthy blood cell development and DNA synthesis. However, B12 is usually available in a variety of animal-based meals and the kind of B12 found in plant-based foods is not as efficiently absorbed by the body. Furthermore, low B12 levels can cause fatigue.

There is also zinc deficiency, which arises as a result of zinc being found largely in animal-based food but not so much in plants. Zinc is required for regular growth and development. It is involved with testosterone production, helps regulate hunger, and many other things for most athletes. To combat this, consider increasing your intake of nuts and seeds.

To help prevent either of these nutrient deficiencies, we recommend you take both a zinc and vitamin B12 supplement daily.

Conclusion

In conclusion, do yourself a favor by following these tips and consume sufficient nutrients so that you can feel good about yourself and get the most out of your healthy lifestyle. If you want to begin a fitness adventure as a vegan or vegetarian, read more to determine which diet programs are ideal for you.

5 Effective Natural Ways To Boost Your Slow Metabolism

5 Effective Natural Ways To Boost Your Slow Metabolism

Metabolism is the rate at which your body burns calories to convert them into energy. Your metabolism rate affects your health because it’s your body’s method of manufacturing energy and also impacts how quickly you lose or gain weight. Once it slows down, your body will undergo changes that can negatively affect your quality of living.

Various factors influence the metabolism rate, such as genetics, age, sex, muscle mass, and activity levels. A slow metabolism can cause excessive weight gain, which increases your risk of body weight-related conditions. In addition, it exposes you to risks of diabetes and other life-changing medical conditions.

It’s important to note that you can’t totally control your metabolism since genetics is a factor that affects it. However, you can still do things to manage it to help yourself be healthy. With that in mind, here are effective and natural ways to boost your metabolism.

1 – Increase your protein intake

Protein is a helpful nutrient for boosting your metabolism rate. It does so through a process called thermogenesis, in which your body uses about 10% of its calorie intake for digestion. Protein also takes longer to burn than fat, which makes your body use more energy to absorb its nutrients.

An easy and appealing way of increasing your regular protein intake is adding whey protein powder to your smoothies. According to a study, whey had greater fat oxidation and thermal effect. Fat oxidation is the process of breaking down fatty acids, while the thermal effect provides the body with extra energy for burning calories.

2 – Eat smaller meals throughout the day

It may sound counterintuitive, but adding smaller meals to your diet can help fasten your metabolism. A study expounds how eating multiple small meals spread throughout the day can keep your metabolism active. Hence, even a reputable Kansas City weight loss facility won’t stop you from doing it, just as long as you continue to eat healthily.

You can integrate the first point in this one by eating and drinking protein in your small meals. For example, you can try six small meals with a total of 300 calories each. Furthermore, smaller meals throughout the day can help maintain your sugar levels to prevent an insulin spike that may lead to weight gain.

3 – Drink coffee

Except for having a caffeine allergy, you should drink coffee. Chalk this up as another benefit people can gain from consuming caffeine. However, to increase your metabolism rate, the coffee you drink must fit the necessary health standards.

Your coffee must have reduced amounts of syrup and cream, or it shouldn’t have either. Coffee is a great source of energy and can improve energy levels during exercise. It helps you work harder and longer, which enhances your body’s fat-burning capability.

4 – Sleep in lower temperatures

Sleeping in a cool room won’t only help you rest better, but it also improves your metabolism. Sleeping at a low temperature increases the percentage of brown fat in your body. Brown fat is a special type of body activated when you get cold and also has more mitochondria than white fat.

Mitochondria help in burning calories and deliver the energy your body gets from fat to your cells. Brown fat contains more mitochondria, which makes your metabolism active even while you’re sleeping. Sleeping in light clothing and reducing your bedroom temperature can double the amount of brown fat in about four weeks.

5 – Build more muscle

Just by increasing your muscle mass you can effectively increase your metabolism. Muscle is vascular (has veins) and requires energy to maintain, unlike body fat. The more muscle you have, the more energy it requires to maintain. So, by simply building more muscle, you can effectively increase your metabolism!

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Concluding thoughts on Metabolism

Improving your metabolism doesn’t take a lot of work. Instead, it takes adjusting your lifestyle accordingly to prevent quickly gaining excessive body weight. Watching what you eat and adding healthier options to your diet are some of the things you can do.

You don’t have to adopt all of these ways at once, only the ones you’re comfortable with. Start easy and slowly, and then gradually include other ways, and you’ll feel the improvements in a matter of time.

More on Metabolism >>

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Author’s Bio:

Though not a medical professional, Hodge Racter knows a lot about medical topics, including testosterone replacement therapy (having undergone the procedure himself). Today, he remains spry and energetic despite his age, and on his free days, he spends time with his wife and two dogs.

8 Guidelines for a Healthy and Balanced Diet

8 Key Guidelines for a Healthy and Balanced Diet

Are you tired of always doing the same diet and not achieving your weight loss goals?

Cheer up because it only depends on you and the effort you put into it. It will always be easier if you start making small achievements until you reach your final goal.

When it comes to losing weight, advice is not lacking. Magazines, books and websites claim to have discovered the key to losing weight definitely: from diets that eliminate fat or carbohydrates to diets that promote the consumption of “superfoods” or special supplements.

With so many contradictory tips and so many weight loss options, how do you know what diet might be effective for you? Below you will find some suggestions for choosing a weight loss program that is right for you and also you get those easily with Amazon promo codes.

Involve your doctor in your weight loss efforts

Before starting a weight loss program, talk to your doctor. The doctor can review any medical problems you have and any medications you take that may affect your weight. And will advise you on the program that is most appropriate for your case. In addition, they can talk about how to exercise safely, especially if you have problems or feel pain when performing your usual daily tasks.

Also, talk to your doctor about weight loss plans you may have tried before. Be honest with the doctor about fad diets that you are interested in trying. The doctor may also direct you to weight loss support groups or you may be referred to a registered dietitian.

When evaluating weight loss plans. Ask yourself these questions:

Before starting a specific weight loss plan, take some time to get all the possible information about it. Keep in mind that just because a diet is popular or your friends are following it does not mean that it is the right option for you. So, first, ask the following questions:

What does it consist of?

Does the diet plan offer general guidelines that you can adjust and adapt to your situation? Does it require you to buy special foods, supplements, medications or injections? Do you offer support online or in person? Does it teach you to make healthy and positive changes in your life to help maintain weight loss?

Who is behind the diet?

  • Who developed the weight loss plan?
  • What are your qualifications and experience?
  • Are there solid scientific research and foundations that support your weight loss approach?
  • If you go to a weight loss clinic, what expertise, training, certifications and experience do doctors, dietitians and other staff members have?
  • Will the staff work in coordination with your GP?

What are the risks?

  • Could the weight loss program be harmful to your health?
  • Are recommended medications or supplements safe for your situation, especially if you have a health disorder or take medications?

What are the results?

  • How much weight can you assume you will lose?
  • Does the weight loss plan say that you will lose many pounds in a very short time? Or that you can treat specific problem areas of the body?
  • Do you show before and after photos that seem too good to be true?
  • Can it help you maintain your weight loss permanently?

In order for a diet to be healthy and balanced, it must contain all vital nutrients in adequate amounts so that a person has all their needs covered and has no deficiencies.

Proteins, carbohydrates and fats are the only nutrients that provide energy or calories and need to be consumed regularly in relatively large quantities for survival.

Vitamins and minerals are required in smaller proportions. Of vitamin C and zinc it should only take a few milligrams. Even less would have to ingest vitamin B12 as, folate or vitamin D .

To achieve these goals, the diet must follow these tips:

1) Variety of Foods

The variety of nutrients is obtained by eating all kinds of food. They must be added from all groups (cereals, fruits, vegetables, oils, dairy products, meats, etc.), since no food contains all the necessary nutrients by itself.

As indicated by Angeles Carbajal Azcona, professor of nutrition at the Complutense University of Madrid, “it is recommended to consume 30 different foods (in a certain minimum amount) per day (on average one week).”

2) Eat More Fruits and Vegetables

The diet should include a large amount of plant-based foods, while taking those of animal origin in moderation. A clear example is the Mediterranean diet, which promotes the consumption of cereals, fruits, vegetables, vegetables and legumes. It also includes fish, olive oil and moderate intake of meat and animal fats.

Vegetables contain water, carbohydrates and fiber. On the contrary, they do not have much fat and no cholesterol. They also have almost all minerals and water-soluble vitamins.

3) Reduce the Intake of Industrial Pastries

Industrial pastries, sweets, snacks, sausages, ice cream or fast food can be consumed, but in moderation.

Learn How To Manage Cravings >>

4) Proper Proportion of Each Food

It is important to eat everything, but also in the right proportions. Health experts and community medicine, suggests in this guide the ratios to be taken from each food.

FoodRecommended Servings
Fish and Seafood3-4 Servings / Week
Lean Meats3-4 Servings / Week
Eggs3-4 Servings / Week
Nuts3-7 Servings / Week
Dairy2-4 Servings / Day
Oils3-6 Servings / Day
Vegetables2 Servings / Day
Fruits3 Servings / Day
Bread, Cereals, Rice, Pasta and Potatoes4-6 Servings / Day
Water4-8 Servings / Day
AlcoholNot Recommended
Physical ActivityDaily (at least 30 minutes)

5) Moderation in Quantities Consumed

The diet must provide the amount of energy necessary for proper functioning of the body. In addition, it is convenient to eat moderately to avoid obesity.

This measure prevents diseases related to excess weight, such as high blood pressure, cardiovascular diseases, diabetes and some types of cancer.

6) Five Meals a Day

Another key to a healthy diet is the correct distribution of food. Most experts recommend that you make five meals a day (breakfast, snack, lunch, snack and dinner).

7) That is Appetizing

A healthy diet does not have to be an extreme effort for anyone. It must be designed in such a way that it is rich and appetizing. Otherwise, following it would become very complicated and would likely not last.

8) Good Amount of Liquids

As health experts indicate, water is essential for the maintenance of life. The recommended consumption is 1 or 2 liters a day, or what is the same as about 4 to 8 glasses.

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About The Author

Selena is a blogger and a guest contributor for a well-known brand that includes MESHEBLE. In her leisure time, she plays tennis.

The Ultimate Guide for a Gluten Free Diet

The Ultimate Guide for a Gluten Free Diet

Starting a gluten free diet can be a bit awe-inspiring. All around the world, whole grain food is most preferred. However, some people have digestive issues like celiac disease and gluten sensitivity. So they have to avoid diets that contain gluten in rich quantities. And some people find it makes for a great weight loss diet!

But no matter your reason for starting a gluten free diet, with only a little effort and dedication, you can be well on your way to better digestive health and weight loss. All you need is a simple diet plan, like this one, to follow regularly. After which you may find a gluten-free diet is more enjoyable to you.

And in this ultimate guide for a gluten free diet, we have some great tips to help make gluten free eating easier for you!


What is Gluten?

Most people don’t really know what “gluten” is. So, first of all, let’s talk about it!

Gluten is a specific type of protein found abundantly in foods like barley, rye, oats, wheat, and spelt (remembered easily as B.R.O.W.S.).

Examples:

  • Pasta
  • Bread
  • Oats
  • Beer

How to know if you are Gluten Intolerant or not?

Gluten intolerance has many symptoms. But diagnosing it on your own can be quite challenging. The reason being there is a broad range of inflammatory response that is caused by gluten intolerance. And most of them are internal or very subtle. So this systematic inflammatory response can never truly be diagnosed without medical testing.

However, the first step in diagnosing gluten intolerance, or some issue related to your villi, is determining if you have any symptoms of gluten-intolerance. Then, to officially diagnose gluten intolerance, you will need to take 2 more steps:

  1. Clinical testing
  2. Eliminating gluten from the diet for some time and reevaluate your symptoms

The same goes for diagnosing Celiac Disease.


What is Celiac Disease?

Celiac disease is an extreme form of Gluten Intolerance. And it is a condition that is triggered only by ingesting gluten.

When a person with Celiac Disease consumes gluten their intestines have an extreme inflammatory response, similar to other allergic reactions, and tries to fight off the unwanted proteins.

This mere consumption of gluten then causes damage to small intestines. And over time leads to loss of organ tissue and even organ failure. This internal damage also leads to the inability to absorb nutrients properly, eventually causing weakness.

Additionally, the long-standing utilization of a gluten-containing diet by people having celiac disease is susceptible to having everlasting health tribulations, such as:

  • Malnourishment
  • Malignancy
  • Other autoimmune circumstances
  • Reduced bone compactness

Generally, one out of a hundred people are susceptible to having a celiac disorder.

How long do you need to be on a gluten free diet to see noticeable results?

If you notice some of the symptoms of celiac disease or gluten intolerance, you should go gluten-free for a minimum of two weeks.

However, for the complete elimination of the disorder, it is recommended to be on at it for almost three months. That is the correct time in which your villi come back to the normal state, and the small intestine restores usual health standards.


What you can’t eat on a Gluten-Free Diet

If you want to be on a gluten-free diet, then you need to know what is in everything you consume. To be gluten free, you cannot eat anything that contains barley, rye, oats, wheat, or spelt.

That means no:

  • Bread
  • Pasta
  • Beer
  • Fried Chicken
  • Baked Goods
  • Oatmeal
  • Cereal

*Unless they are Certified Gluten Free.

Though it may seem like there is a lot you can’t eat on a gluten free diet, there is far more you can eat. You just have to change your habits and find new things you like. That may be a gluten free version of your favorite baked good, pasta, or bread. Or it could be something new entirely!


Gluten-Free Foods

Here are all the healthy and enjoyable things you can eat on a gluten free diet!

  • Meat & Fish
  • Fruits & Vegetables
  • Nuts & Seeds
  • Dairy Products
  • Most Herbs & Spices
  • Beans & Legumes
  • Tofu

So, really, all you are doing on a gluten free diet is eliminating one unnecessary food group! Which then leaves more room for all the rest!

What is Tofu? And why you need a Super Tofu Press?

Tofu is a gluten free high protein and low-fat product that is created using soy milk. It is packed in the water, much like a sponge. And to get the original flavor of tofu, you need a super tofu press to drain out the extra water.

Tofu is highly recommended for people with gluten-intolerance due to its low fat and high protein content.


Fitness Benefits of a Gluten-Free Diet

A gluten free diet can be very beneficial to anyone. Especially for those suffering from a celiac disorder.

Benefits of a Gluten Free Diet include:

  • Relieve digestive issues and even improve nutrient absorption
  • Cure constipation and diarrhea
  • Decrease gas and stomach bloating

The Final Word on Gluten Free Dieting

Today 1% of the general public has stomach issues, primarily associated with small intestine villi. And gluten intolerance is the main cause.

Starting a gluten free diet can help fix this issue for most people. And by doing so, you will be able to get a completely healthy intestine and stomach.

Just follow this ultimate guide for gluten free diet, and you are well on your way to a healthy body!

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