You Are What You Eat

Let us try an experiment. Have a look in you fridge and investigate what food you have in there, fresh fruits and veggies, or does it contain cheeses and dairy? How about your pantry – is it full of simple carbs and treats, or raw nuts, whole grains? Whether you see healthy food or not the old saying is true You Are What You Eat.

Mental health can be significantly improved by simple change in diet - according to mental health charity Mind. Improving mood means eating less of the foods that work against you. Comfort foods are not really your friends by limiting how much you eat of these foods will go a long way toward improving mood.

Sugary and starchy foods cause the highest peaks and the deepest blood sugar crashes of all. In addition these high density carbs cause you to eat even more of them. Sugar is addictive, causes bad mood, weight gain and diabetes. If you are serious about improving mood then try mango, berries, pineapple, yogurt or a smoothie as an alternative dessert.Replace white rice, flour and pasta products with the whole grain variety. Brown rice, whole grain breads and pasta contain more fibre and less high density carbs. That means more energy and better mood.

Many foods and drinks cause sudden spikes in the blood sugar level. The body compensates and the blood sugar level plummets lower than before you ate. Your mood sinks and you feel the need to eat another comfort food or take a big cup of coffee. This helps in the short term but soon you'll feel jittery and need another fix.

Improving mood means eating less of the foods that work against you. Comfort foods are not really your friends. Limiting how much you eat of these foods will go a long way toward improving mood.

Action Plan

Eating healthfully is a lifetime habit, so remaining aware will serve you in your weight loss or maintenance

Sources & Images courtesy of:
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Healthy Lifestyle A Way of LIFE

For the past few weeks how do you live a healthy lifestyle?

What's your opinion of the idea that a healthy lifestyle is following certain rules? What's really a healthy lifestyle for you? What things do you do that help you achieve that?

Living a healthy lifestyle takes discipline. You must make up your mind and choose things that are good for you and your loved ones. It comes down to being committed to do what is good for your body, mind and spirit. Living a healthy lifestyle involves taking care of your physical, mental and spiritual health. You need to arm yourself with appropriate knowledge that will ensure that you get the result you want.

Healthy eating food that are nutritional and good for the body. It includes avoiding food that is bad for you like refined carbohydrates, fatty foods, alcohol, etc. Eating in moderation is the essential component of healthy eating.

Regular exercise is an important part of a healthy lifestyle. Aerobic exercise is good for your heart and your body. Yoga has a therapeutic affect and also helps to reduce your stress level.

Managing stress Failure to manage stress can harm your body and affect your relationship with others. If left unattended, stress can also lead to alcohol or drug addiction.

Sleeping right having a positive outlook about life and having a balanced life are also the necessary components of a healthy lifestyle.

The physical, mental and spiritual aspects of your life are intertwine. For you to be happy and healthy, you need to keep all these aspects of your life balanced. You should monitor what you do on a regular basis, to ensure that you are doing the right thing. If something is not right, you can make any necessary changes to help move you in the direction of your goal. With this in mind, working toward living a healthy lifestyle is achievable.

Action Plan

Make them as a habit, eventually it turns into a lifestyle

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Gaspari Myofusion

Gaspari Nutrition by far one of the greatest brand that create product that works for everyone. Nutrition are the key ingredient to achieve a great physique. As I'm getting closer to a contest I will invest most of my time in the gym and of course on my supplements.

Currently I'm consuming Gaspari Myofusion


Why Myofusion ?

- Protein blend is a great supplement to gain and still keep that lean look.
- It contain CLA increase metabolic rate & promote burning fats.
- Only 5g of carbs
- contains Whey Hydrolysate (rapid absorption & easy on digestive system)

My Protocol

Since I'm on ketogenic diet I have to keep my sugar level very-very low for 6 consecutive days and keeping my carbs intake below 40g for those days before having one high carb day. The ingredient in Myofusion doesn't affect my sugar level and it can be consume at anytime. I consume them twice a day, two scoop per serving. One serving after my morning cardio and another serving before bed. This method will keep my body in Anabolic state

Directions for Gaspari Nutrition MyoFusion Hydro:

Depending on your individual protein needs, mix 1 to 3 scoops of MyoFusion with 6 to 18oz. of cold water or milk (6oz. per scoop) in a shaker or blender, or simply stir into solution with a spoon. For maximum results, drink MyoFusion™ 2 to 4 times a day.

Special thanks to my sponsor fitnutritions.com

Boost Your weight loss

"I have been working out for the past few months and eating clean every 6 days in a week and yet it takes ages for my weight to drop". Sound familiar? Good morning reader and how are you today? Obviously everyone is good and we're in the 9th week of Healthy Lifestyle Program. From today onwards it will get much more interesting and fun to do.

So how do you lose that extra weight?


Build muscle by performing resistance training.
- Muscle burn calorie at rest
- More muscle means more calorie burn


Cardiovascular/ aerobic exercise
-Keep your self chill/hydrate by drinking lots of water


Snack attack or snacking between meals help increasing your metabolic rate.
- Thermogenesis (Digesting, absorbing, transporting and storing the food you consume also takes calories)

Consume more protein in your diet

• Protein contains 4 calories per gram
• Carbohydrates contain 4 calories per gram
• Fat contains 9 calories per gram

A high carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat.

Coffee

- caffeine helps in increasing the level of circulating fatty acids, this does mean that it helps in enhancing fat oxidation.

- Drink 2 to 3 cups of coffee per day and your body will start burning calories faster

Get Active

- Lets get moving, look for ways to walk and move around an extra few minutes in your daily basis.
- Increase your general physical activity throughout the day by walking instead of driving.

Keep in mind that how you look is important than the scale.

Action Plan
Practice the program daily and you'll see changes within a week
Snack on fruits and vegetable
Have coffee without sugar

Next week topic
Healthy Lifestyle A Way of Life

Sources & Images courtesy of:
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L- Lucine

L-Lucine a naturally occurring amino acid, one of the essential amino acids the body don't produce:

• necessary for growth and for nitrogen balance
• help burn fat without burning muscle
• may improve protein synthesis in muscle tissue in people with insulin resistance
• may lower blood sugar levels and normalise and control insulin release and insulin function
• may increase Human Growth Hormone (HGH)

You’ll find these ingredient in many diet pills and lifting supplements. It is, of course, important to get the right amount of the stuff into the product so L-Leucine can maximize its potential.

Study by Journal of Nutrition.

They performed a 10-week study involving two groups of women. One group followed a high protein diet (which included a high dosage of L-Leucine) verses a low protein, high carb diet.

The results were interesting. Each of the women consumed about 1,700 calories per day. By the end of the 10 weeks they found that both groups of women lost an average of 16 pounds. But those that stayed on the protein rich diet (consuming a plentiful amount of L-Leucine) lost more body fat and retained more lean muscle mass then those in the high-carb group.

This supports the claims about L-Leucine and its ability to aid in weight loss while not burning muscle mass.

Foods High In Leucine

• Cottage cheese
  
• seafood, meats
  
• poultry
  
• peanuts
  
• sesame seeds
  

Take Note !!

You must have enough L-Leucine in proportion to other amino acids in order for your body to make use of what you eat. Lack of the amino acids your body will not be able to make use of the protein that you put in no matter how much protein you consume.

How to consume

Leucine stimulates insulin "storage hormone" secretion when consumed with glucose. By itself, leucine showed little effect on glucose or insulin levels. Combined with glucose, leucine significantly increased insulin secretion in a synergistic effect that was greater than the insulin response to glucose alone.

Sources & Images courtesy of:
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