All posts by Rose Kamm

Biggest mistakes in healthy nutrition Featured Image

Biggest mistakes in healthy nutrition

It is unbelievable how myths and other misinformation keep being incredibly more seductive than the truth. They just die and keep bouncing back all the time despite the fact of indisputable evidence. Most persistent ones are those which contain only a seed of the truth. Of course there are also some that actually help, are science-based and most repeated ones.

Moderation is not healthy

We heard so many times how it is ok to eat as many fruits and vegetables as we can. But it is also no like any other taking of much bigger portion then you actually need. Whole foods also contain starch, calories and sugars and can really add up. Portion control is the key and also will make possible to take sometimes that forbidden food we all just really crave.

Carbs are the enemy

Carbs

By avoiding carbs just for few days you will find yourself in a situation of starving and malfunctioning because of the very low blood sugars. Instead of cutting carbs totally choose wisely the ones like beans, sweet potato, quinoa or brown rice which have much more nutritional value. They provide you with glucose which is the primary source of energy. For many people a low-carb diet is much harder to stick within the long run and it usually ends up with yo-yo effect.

Not eating at night hours

Calories are calories no matter when you eat, most important is the total intake of your day. Of course it is not recommended to overfill yourself with the food before bedtime because it usually ends up with insomnia problems. But it is also not a solution to go to bed hungry and leave your body starving for hours until the morning.

Skipping breakfast

Any skipping of the meal and especially the breakfast will lead after some time to weight gain. Your body must break the nighttime fast and get the metabolism running with some food. If not eating in the morning you are just creating large fluctuation of insulin and glucose in your body which results with more gain fat instead of fat loss.

Complete elimination of “unhealthy” food

Total restriction of anything usually causes only finding ourselves becoming obsessed with having it. This usually makes us to sustain usually already after a short time. By letting ourselves enjoy some “forbidden” food, you will kill those cravings and still make it live much healthier than before. Leaving yourself feeling guilt and binging is not a solution.

Trusting wrong sources

Listening to about anyone who seemed to make sense or know something about healthy nutrition without really questioning their reputation could lead you to a dead end. It is also a specialization like any other that requires a lot of training and education which will result with quality results. So think twice before picking your nutrition advisor who will uniquely treat you and your metabolism.

Basic rules for healthy nutrition-Featured Image

Basic rules for healthy nutrition

We get really too much advice about healthy nutrition even on a daily level and this results only with confusion and misconception. Not mentioning all together just doesn’t make it easier as it already isn’t when we want to change some nutrition habits and start our healthy lifestyle. It doesn’t have to be this way, not even close. Here are some basic rules that should make you conscious of what you are eating what is most important.

Cut down on processed food

Groceries like fruits, beans, vegetables, nuts, seeds and lentils are your real friends. The point is to get as much nutrition as you can from completely unprocessed food. So this means you go to the market and buy food that hasn’t been prepped or cooked in any way yet, such as turkey, fish, eggs, beef. Also it is always better to choose whole grains over processed ones and brown rice over white rice. Instead of processed fruit juices eat fresh fruit.

Breakfast

Everybody around you mentions it always as a most important meal of the day and it is true. It kickstarts your metabolism with improving cognitive function which results with making much better choices of healthy food throughout your day. It should consist of some healthy fat, complex carbohydrates and protein.

Measure with sugar and sodium


By avoiding processed food as already mentioned you will avoid all these unnecessary amounts of salt and sugar. It won’t hurt if you use salt while cooking. A bit of good old sea salt or Himalayan will help make the most delicious and tasty meals. Pay attention a little more to ingredients list so you may better identify those sneakily hidden sugars which are found in just about everything. They will just provide zero nutrition and contribute to inflammations, diabetes or weight gain. While baking some cookies sweeten them yourself with some raw honey or raw brown sugar which make an amazing combination with dark chocolate.

Hydration

Most of the people just don’t drink enough water and it is a fact. For sure, it is ok to have sometimes in moderate level vanilla latte and alcohol drink but there’s nothing better and healthy in unlimited amounts like lemon water. This is especially recommended for those who just don’t like the taste of the plain water.

Do no starve

food

One of the biggest mistakes everybody does and it always just backfires. The starving whole day usually only results with overindulging at night. You will just slow down your metabolism while preserving much more body fat because your body will go into survival mode. Your body needs to function and survive so eating small and more often healthy meals will keep your metabolism working and body nicely toned.

Food and workout Featured Image

Food and workout

For sure results with your health and body figure will be noticed when balancing your way of life with healthy food, but a knockout combination is made when you add some regular exercise to your life schedule. There are few essential details about this combination like what to eat before and after the workout, so you successfully stay maximum energized, build lean muscles and speed up recovery.

Eating before workout


General mistake everybody does is working out on an empty stomach. This is a perfect way to cause a muscle loss because the body will draw a protein from muscles instead of the kidneys and liver where it should normally look for it. Regarding this, fewer muscles mean a slower metabolism and make it much harder to lose some weight. Not eating enough could also lead to making you feel lightheaded, dizzy and lethargic. Not only that, you will have not enough energy to make it through some intense training if you don’t provide some energy from the food. This food should contain protein, and complex carbohydrate and some food snacks like oatmeal with berries, brown rice with black beans, apple and walnuts or broccoli with sweet potato will do a great job for your successful workout with much better results. Saturated fats and even healthy protein should be avoided because they take a lot of oxygen and slowly digest in your stomach which results in taking energy delivering blood from the muscles.

Eating after workout

During workout, body taps glycogen which presents a kind of fuel stored in your muscles. When you are totally broke on the end of your training session your muscles are broke down too because they are depleted of their glycogen stores. Around 30 minutes or an hour after the workout it is recommended to refill these energy stores so you keep your metabolism burning strong. This ability to refill decreases really fast, according to many studies even with 50% if you eat two hours after your workout session. So maybe the best solution will be to bring something with you to the gym, something like a protein shake with some banana. Some other snacks that will do great work for you and your healthy body after a workout are quinoa with blackberries, roasted chickpeas with some salad or some multi-grain bread with raw peanut butter.
Eating before workout
It is important to remember that each body and person is unique so it will have different requires and preferences. The worst mistake most people still do today is skipping food or even not eating at all for longer periods which results not only with reducing your gains in a totally wrong way but it has a negative impact to your training performance.Also do not forget to hydrate with water regularly.