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Your Job Provides A Healthy Living Opportunity

Even though it was a bit sad when my summer vacation recently came to an end, I was actually looking forward to getting back into my healthy work routine. Sure waking up at 5am is not the most enjoyable things to do in the world, and the potential hour-long commute is another part of the routine that I really did not miss these past ten weeks. But aside from a few annoyances, sticking with my work routine really helps keep me focused on healthy living habits which in turn translates into weight loss.

This past summer was jam-packed with what seemed like one event after another. When there wasn’t some type of mini excursion going on, I was dealing with unexpected family issues that needed to be taken care of. As innocent as those scenarios may sound, in all actuality each one provided instances where sticking with an appropriate portion size of food and calorie count for the day became incredibly difficult, and exercise unfortunately was thrown completely out the window.

Often times I had to come to terms with the fact that sticking with 1,800 calories for the day was just not going to happen which meant that I was gaining weight each time that occurred.

Now with summer vacation behind me and a new school year beginning, my wonderful routine that I have actually missed is back on the table.

For those of you who have the pleasure of going to a “typical” job five days, forty hours per week, if you haven’t started already here’s an opportunity to develop a healthy living routine you can adhere to everyday. Not only is this a chance to eat in a much healthier manner but you can also motivate yourself to get some type of cardio workout in to help you shed even more weight.

Just yesterday I made it a point to go to the market after work and with my grocery list in hand I was able to stock my refrigerator with a whole assortment of healthy options. Later that night I quickly whipped together a roast with potatoes and carrots, tossed in the oven and 90 minutes later I was able to get 7 meal portions that I quickly packed away into plastic travel containers.

Now I have lunch meals to take with me to work for the entire week, but best yet that meal I cooked only cost about $14 total to make, yet with 7 meal sized portions that means I only paid $2 per meal. Where on earth would you be able to go out and eat for only $2 per plate? Healthier food for much less that you’d pay going out to eat fast food junk.

I also made it a point to purchase a 36 plastic water bottle package to keep stored in my closet at work so I will always have water at hand throughout the day. The perfect 0 calorie nourishing beverage.

These are just two examples of how work can potentially keep you focused on your health and nutrition if you make it a point to create a plan and stick with it. Think of it this way, you have to be at work for a certain number of hours anyways, why not let all those hours be healthy living ones as opposed to detrimental hours contributing to more and more weight gain?

Healthy Living: Some Helpful Tips

With everything that is going on around us now, the attempt to live life that is healthy seems like a struggle for most of us. And since most of the time, the emphasis has always been given to promoting a lifestyle which is healthy, we tend to overlook the fact that there are still some simple things that we can do in order that we will be able to accomplish this.

I have come up with this article so that we will be able to look on this pretty much overlooked facts. You will notice that in the tips I have enumerated below, some are really common sense already, but those are also what we take for granted.

Read the following and contemplate on what could be the most basic thing you could do to achieve the healthy living that you are aspiring for.

1. Take lots of water. We all know that the recommended number of glasses of water that we must drink is eight to ten glasses, but this is really hardly ever followed. We often neglect this and do not think of the many wonders that this simple liquid can give us.

2. The usual advise, eat lots of fresh veggies and fruits. But do you happen to know that they can be best taken in between your meals or even before them? Yes, if you take them after a certain meal, chances are your body can just be storing them away as energy that is not used which will eventually become fats.

3. Include proteins in your meals within the day. Sources of excellent proteins are those that are found on fishes, meats, beans, shakes, and even protein bars. Your body definitely needs protein and you have to be sure that you get much of them.

4. You have to know that not all foods are good for our body; in fact there are foods that we have to avoid so that we will be sure that we are staying healthy. Some of these food are (and you might be shocked to hear this) French fries, instant oat meals, potatoes, and white breads. And this is simply because these are the food that our body breaks down very fast into sugar, and we don’t need this sugar.

5. You have to exert effort and really have that exercise program that you have putting off for a long time now. Yes, it has been a common problem for a lot of people to put for the next day, or even the next month, what should have been done and started a long time ago-a regular exercise program. This has been looked at as a burden when in fact it should be considered a tremendous alliance in our desire to live healthy.

You don’t have to do something that is not good for you; strenuous acts will not be recommendable if you’ve just started so there is really no need for you to be afraid and back out right away. You can even choose something that you enjoy doing the most. Then when your body has been sued to it, you can gradually increase your pace and the activities that you do.

6. For a great change, instead of eating so heavy a meal in each meal time, why don’t you try having smaller meals plus snacks in between? Accordingly, when you eat every two hours, you naturally making your metabolism increase its performance and then you have done something that is vital to a healthy and good weight control. It would be not wise to eat until you are hungry and then you will be eating a great heap.

7. Consume fiber-rich food because this will help you manage your cholesterol level and at the same time give you the thinking and the feeling that you are always full, therefore you will not eat always. These foods include fibrous veggies and legumes and whole grains. There are also supplements that can do this for you, just remember to talk it out with your doctor first before taking anything.

Bear in mind that these are just some of the very basic things that you can do to improve your health in an overall basis and be fit. When you will be able to do this, you will realize, look, and feel a lot better; therefore increasing your self-esteem too. All you need to do just to stay on focus and know what must be done and then do it.

Nutrition in Sports and Healthy Living

A conference was held in Lausanne in 2003 on Sport nutrition, organised by International Olympic Committee. The meeting was attended by scientists, doctors, dietitians and many other experts and professionals on the topic. Also in attendance was Frankie Fredricks (one of the world’s all-time greatest sprinters) who made sure the issue was much practical. The conference was clear about the role and importance of nutrition in healthy living and sport. Resultantly, it was decided that each athlete taking part in the 2004 edition of the Olympics would be given a booklet on practical guidance on nutrition in sport. This suggests something about the imperatives of good and complete diet which needs to be carefully noted and studied.

The importance and impacts of good nutrition can not be exaggerated nor should it be underestimated. Sportsmen and sportswomen, and indeed active people should take nutrition seriously. Until recently, only body-builders took nutrition as a priority for optimum performance. For healthy living, nutrition is important but for a great performance in sport, it is indispensable. This eventually may determine winning or losing.

The nutrients needed majorly are carbohydrates, protein, fat, vitamins, minerals and water. Different sports have different needs. The requirements of these nutrients stretch between pre-exercise, during-exercise and post-exercise. An athlete’s diets should be the same with that which are needed by the generality, but due to intense training, he/she needs an increase in the amount of nutrients needed.

Nutrition is essentially important for energy (before exercise), recovery, repair, and growth (after exercise).


Carbohydrate should be the basis of an athlete’s diet. It is important for storing glycogen. Glycogen is very important as a source of energy for the body. If carbohydrate is lacking, there will be a poor performance due to poor glycogen stores in the muscles and liver. Example of carbohydrate-rich food are bread, pasta, cereal, sports drinks. Eating large amounts of carbohydrate-rich foods can sometimes be difficult for an athlete but this can be conquered by eating smaller, more frequent meals thereby spreading food intake over the day and adding more refined carbohydrate sources such as sports drinks, liquid meal, fruit juices, honey and so on to add to the needed carbohydrates.


Protein is also an important part of training diet. It performs an important role in post-exercise recovery and repair of broken-down cells. Protein can be derived from plants and animals. Food like fish, egg, milk, chicken, beans are baked beans are rich in protein. Undue emphasis on consumption of protein-rich food should be avoided to prevent
(I) Kidney failure (ii) weight gain (if the food is high in fat).


Fats and oils are concentrated source of energy. They are good for delaying pangs of hunger because a food mixture containing fat remains longer in stomach. Therefore, this helps an athlete to stay long in training and delays fatigue. Margarine, butter, fried chips, chocolate, crisps, biscuits and pastries are some of the food containing fats and oils. However, an excess fat may lead to a heart attack or stroke.


Vitamins are very important both in sports and healthy living. Though there are several vitamins, almost all are needed for strong bone and teeth, and healthy body. For instance, vitamin A is needed for strong bones, good vision and healthy skin. Vitamin D helps calcium and phosphorus to form, strong bones and teeth. Vitamin B helps to maintain healthy skin and a well-functioning nervous system. Vitamin C is essential for healthy teeth, gums and blood vessels. Vitamins are found in fruits and vegetables.


Minerals are inorganic; they are neither animal nor plant. Most minerals are easy to obtain in quantities required by the body because almost all foods contribute to a varied intake of needed minerals. Calcium is a form of minerals and it is needed for strong bones and teeth, and blood clothing. Other important minerals are sodium, potassium, iodine, magnesium, zinc and copper.


Water makes up about 60% of an adult’s body weight. It helps to regulate body temperature especially during and after training. It also helps in many chemical reactions. High fluid intakes are needed to replace fluid loss from sweat and energy expenditure during and after exercise. Some studies have shown that an athlete that drinks water before thirst stays cooler and performs better than one who drinks on thirst. Therefore, the thirst mechanism should not be relied upon as an indication to drink in order to avoid dehydration which may hinder an athlete’s performance. It is advised and suggested that an athlete drink 400 – 600ml 2 to 3 hours before exercise, 150 – 250ml every 15 to 20 minutes during exercise and 450 – 600ml for 0.5kg of weight lost after exercise.

Incase of deficiency in any of these nutrients, natural food supplements may be needed. However, it should be taken under medical supervision. While natural food supplements work with the body, drugs work on the body. Moreover, it should be noted that excess or lack of any of these nutrients can be very dangerous and disastrous. It should be noted that the intake of a well balanced diet will make unnecessary the use of food supplements.

Diet should be well planned and balanced to optimise athletic performance, delay fatigue and aid recovery. This will also ensure good and healthy living. A good nutrition keeps one away from doctor. “Prevention is better than cure” goes that popular and famous cliche.