Principles Of A Healthy Diet

Principles Of A Healthy Diet

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Balanced Diet

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How The Food You Eat Affects Your Brain

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Human Nutrition The Digestive System

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Understanding How Excessive Eating and Lack of Exercise Lead to Obesity

Unhealthy eating (eating too much) and lack of exercise (too little movements) lead to obesity, if glucose intakes get stored in fat cells rather than burned. While some amounts of glucose are absorbed by the liver, a small portion goes to the adipose tissues in muscles. The rest are excesses absorbed by adipose tissues that connect all cells throughout the body, including those that specifically serve as fat depots or fat cells.

Now here’s the thing, if a body constantly consumes foods high in carbohydrates that produce glucose, it’s important to burn the glucose absorbed by the fat depots. Yet, if there is little, or no demand for energy because of a largely lethargic lifestyle, the massive accumulation of fats stored in adipose tissues will likely lead to obesity.

Two Types of Adipose Tissues Occuring in the Body


Brown Adipose Tissues (BAT)

As mentioned earlier, some of the glucose are absorbed by the adipose tissues connecting the muscles, usually in the shoulders and nape areas. The adipose tissues in these sections have a brown or beige coloring because of the mitochondria substance present. The mitochondria’s main function is to trigger thermogenesis, or the natural process of burning fat content in adipose tissues. It’s a regular calorie burning process that occurs as a way to supply the heat or energy ordinarily required by a functioning body.

White Adipose Tissues (WAT)

White adipose tissues (WAT) are those that have accumulated in the fat depots spread throughout the body. If there is no additional demand for body heat or energy as called for by an active lifestyle, the WAT will simply accumulate as masses of subcutaneous fat. These are the layers of WAT forming underneath the skin and spread across different parts of the body.

The layers of fatty tissues around the abdomen are called visceral fat, which refers to the belly fat wrapped around the stomach and the liver. This type of adipose fat increases the risks of type 2 diabetes, stroke, high blood and heart disorders. Such a condition could cause fatty acids to leak out of the excessive layers of fat. The leakage will interfere with hormonal secretion, including the insulin released by the liver to help in nutrient absorption.

Impaired releases of digestive hormones can lead to a silent disease known as metabolic syndrome. Metabolism as we all know is important in the breaking down and distribution of nutrients that different body organs need to function properly, That is why the obesity epidemic has raised considerable alarm in the medical community, as there is now a prevalence of metabolic syndrome leading to more serious health disorders.

Obesity Has Transformed into a Global Health Problem Despite Proliferation of Weight Loss Pills and Diets


Despite the proliferation of different weight loss supplements, diets and programs, the past decades have seen obesity transition into a global health problem. This denotes that weight loss remedies alone cannot solve the problem. People still need to watch what they are eating, curb voracious appetites and engage in constant energy-demanding physical activities.

Still, many people believe that the new supplement called Exipure, works efficiently in achieving weight loss goals. In response to the question “How Does Exipure work for weight loss?” fitness website Geeks Health provided an answer that describes how the Exipure formulation is designed to boost the production of mitochondria to convert WAT into self-burning BAT.

The Mediterranean Diet Guide

What we consume has a direct impact on our physical and emotional health, as well as our lifespan. You can dramatically enhance your health and lower your risk of chronic diseases by eating a balanced diet.

However, other types of diet available meet your body’s requirements. One of these is the so-called Mediterranean diet.

What is Mediterranean Diet and How Does it Work?

The Mediterranean diet is a nutritional pattern and way of eating and lifestyle that has been utilized to maintain good health for centuries. Many diseases and ailments have been linked to the Mediterranean diet, including anxiety, Alzheimer’s, cardiovascular disease, cancer, depression, dementia, type 2 diabetes, and Parkinson’s.

Mediterranean Diet Promotes:

  • Everyday intake of fruits and veggies, extra virgin olive oil, herbs, legumes, nuts, whole grains, and spices.
  • Moderate intake of eggs, fish, fermented dairy products, and poultry.
  • Moderate intake of alcohol; on rare occasions, a glass of red wine will do.
  • Restricting intake of red meat.
  • Avoid eating processed meats, refined grains, and refined sugars.

Health Benefits of the Mediterranean Diet

The following are said to be the benefits of the Mediterranean diet on one’s health:

  • 9% reduction in overall mortality rate
  • 9% reduction in mortality caused by cardiovascular diseases
  • 6% decrease in the incidence or rate of mortality due to cancer
  • 13% reduction in the possible onset of Alzheimer’s and Parkinson’s disease

Is Tea Truly Vegan?

Pouring green tea into a cup


Have you switched to a vegan lifestyle or do you want to make vegan eating and lifestyle choices more often? Then it is good to double-check whether certain food products are vegan. For example, do you drink tea every day, and have you never thought about whether the tea is vegan? Luckily, there are tea-based products like Tea Burn which is a true vegan product and is proven to help you lose weight.

If you are intrigued, then read on to get an answer to the question of whether the tea is always vegan.

In essence, yes

A vegan consumes no animal products and no animal by-products. Tea is produced from the leaves of tea plants and is therefore 100% natural. In essence, tea is always vegan. In addition to black, white, and green tea that is made from the tea plant Camellia Sinensis, you also have plenty of other types of tea. These are also standard of course. You can also make tea from licorice, and rooibos and tea are flavored by other herbs. These are always natural products and therefore safe for vegans. In its pure form, tea is always vegan. Loose tea is not further processed and therefore always fits well with a vegan lifestyle.

Exceptions confirming the rule

That tea is in essence always vegan is true, but of course, it depends on how you make the tea. If you only drink tea with boiled water, then you do not have to worry as a vegan. Do you drink tea with milk, for example in the English way or a warm Chai tea? Then the tea is no longer vegan. Of course, you then have the option to opt for an alternative to cow’s milk. Chai tea, as a rule, is also made with almond milk and not with cow’s milk, something that many lactose intolerant readers have undoubtedly already heard of.


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Flavor enhancers and E-numbers

In most teas, after drying the leaves and adding the herbs, no more is added. Nevertheless, some tea brands may choose to add flavor enhancers and E-numbers for shelf life. In this way, animal (by)products can still end up in the tea. So do you want to be 100% sure that your cup of tea is vegan? Always check the ingredients list on the packaging first or opt for fresh tea.

No honey in the tea

Do you like sweet tea and do you ever use honey in the tea? With mint tea, a scoop of honey is a suitable flavor enhancer. Yet you can no longer classify the tea as a vegan. Honey is a by-product of bees and cannot be consumed by vegans. Do you want a nice sweet cup of tea? Then replace honey with sugar, agave syrup, or an alternative sugar.

It seems so obvious that tea is vegan. In essence, it is, but as a vegan, you still have to take into account several small points of attention. Drink the tea with boiling water or an alternative to cow’s milk, pay attention to any e-numbers and flavor enhancers at popular tea brands, and use natural sugar instead of honey. The best way to make sure your tea is 100% vegan is to buy loose tea and buy tea at health food stores. It doesn’t come so close to tea, but still, as a vegan, it can be an important point to be sure that the tea is 100% natural.


What is Anabolic Diet and What are the Main Principles Behind It?

The anabolic diet is a high-protein, low-carbohydrate diet that is said to help people lose weight and build muscle. Despite the term anabolic, this diet doesn’t include the use of anabolic steroids which can be purchased at steroids Canada online.

The term anabolic is derived from the word anabolism, which refers to the building up of complex molecules. The basic premise behind this diet is that it gives the body more protein and fewer carbs; these have a positive effect on metabolism and muscle growth.

The Anabolic Diet – Explained

The anabolic diet can result in positive changes in your body composition. It can also help you lose weight and get rid of the fat that is stored around your organs. You may also experience positive changes in your mood and energy levels after following the anabolic diet for a few weeks.

The Principles of Anabolic Diet

A bodybuilding diet is a type of diet that is designed to build muscle mass. It includes a high-protein, low-carbohydrate, and high-fat diet. In order to bulk up your muscles, you need to eat more calories than what you burn. The main principles behind bodybuilding diets are:

  • More protein in the diet: Protein is essential for building muscles and also helps in preventing muscle breakdown. It also helps in increasing muscle mass.
  • Low carbohydrate intake: Carbohydrates are converted into glucose which can be used as an energy source by the body.
  • Fat intake: Fat is needed in the diet to provide energy reserves and essential fatty acids.

An anabolic diet follows what is called nutrient cycling

Anabolic dieting has gained popularity over the past few years. The diet follows a nutrient cycling approach where you fast or stop eating certain nutrients for a period of time, then reintroduce them back into your diet. For example, a common nutrient that is banned at the beginning of anabolic dieting would be carbs.

Switching between low-carbon on weekdays and low-carbon on the weekends. Calories from carbs must be restricted in order to prevent your body from burning only carbohydrates for fuel. High carb days allow your body to gain back lost fuel.

Read also: Healthy Foods that Prevent Major Diseases Can Also Prevent Obesity

How to Anabolic Diet Works?

The anabolic diet is designed to help you lose weight, build muscle, and gain strength. Each phase has a different goal that it focuses on. They are designed to help you lose weight and the phases are based on how much weight you want to lose or what your goal is.

The maintenance or induction phase of an anabolic diet

The induction phase of an anabolic diet is a crucial part of the diet. It is important to note that the diet should be followed by a maintenance phase in order to maintain the desired results.

The induction phase of an anabolic diet is the first 1-4 weeks where your caloric intake is at 18x your body weight (lbs). This is to ensure that your body gets used to the new dietary changes. In this period, it’s important to consume a lot of fluids and electrolytes, as well as protein intake. You should also avoid alcohol and caffeine in this period.

The bulk phase of the anabolic diet

During the bulk phase, we need to increase our calorie intake to gain weight. We tend to eat more protein, carbohydrates, and fats during this phase. Our goal is to gain maximum muscle mass.

During the bulk phase, we should consume a lot of food that is high in calories and protein. This includes chicken breast, tuna steak, salmon fillets, and lean ground beef.

The cutting phase of the anabolic diet

The cutting phase is the final phase of a diet, where the dieter cuts down their caloric intake in order to lose weight. It is typically followed by a period of maintenance.

The cutting phase is when you start to eat less, but more often, and when you might also start to increase your exercise routine. Some people choose to do this for a short period of time, while others might do it for several months or even years.

It’s important to note that there are no restrictions on calories or macronutrients when following the anabolic diet as long as they don’t exceed your daily caloric intake limit which varies depending on your goals and how much weight you want to lose per week.

How a Red Meat-Filled Diet Can Cause Body Odor

Red Meat


Deer steak from the oven, carpaccio of beef, steak tartare, or pork tenderloin; lovers of red meat could indulge themselves again during the holidays. Many people eat more red meat than usual during Christmas or on New Year’s Eve. Maybe after all that meat-eating, you notice that your body odor has changed which calls for you to use a perfume with a fine scent such as the Maison Francis Kurkdjian. Indeed, eating a lot of red meat causes a musty smell.

How does a body odor arise?

A body odor is not only caused by sweat. Genes and germs play a role, but foods in your diet also determine your body odor. Some foods contain strong components. The body excretes them through your breath, your sweat, and your urine. After a meal with a lot of garlic, you know that you are going to definitely ‘smell’. The sulfurous components of garlic provide that typical garlic smell.

Eating red meat also creates ‘smells’

The proteins in red meat are more difficult to process than other kinds of meat. As a result, the red meat stays in our intestines for a longer period of time. This causes intestinal gases, and constipation and therefore causes an unpleasant body odor. Do you eat a piece of red meat every now and then? Then you do not have to worry. The typical smell is especially manifested when someone eats red meat every day for a couple of weeks straight. Red meat does not only come from beef. Pork, sheep, and goat meat also fall under the category of ‘red meat.’


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Vegetarian men smell better

A body odor can tell us a lot about the person in question. In 2013, a Czech research team showed that women found the sweat of men on a vegetarian diet to smell better than men who ate a lot of red meat. But in general, we mask our body odor with deodorant or perfume. No one wants to smell like sweat.

Here are some tips you can do against nasty body odors:

  • Antiperspirant does not work against body odor, only against excessive sweating
  • Wear cotton, not polyester. Cotton is beneficial for bacteria that do not cause a stench and unfavorable for the stench-causing agents.
  • Run your washing machine occasionally a cooking program or a maintenance wash to kill remaining bacteria.
  • Try not to worry about body odor: it is rarely noticed by others.


Why You Should Eat Protein-Rich Food for Muscle Growth

Man showing off his bicep


Muscles are important for a healthy body and building and maintaining our muscles has a major impact on our body and our health. Proteins play an important role in this which can totally help aside from buying supplements from steroids Canada. In this article, we’ll give you all the information you need about the importance of protein and what you should eat for optimal muscle building.

Why do you need protein for muscle building?

Your muscles consist largely of proteins and, like all other cells in our body, are continuously broken down and rebuilt. This difference between the production (protein synthesis) and breaking down (protein degradation) of proteins is called the protein balance.

When you eat a protein-rich meal, it stimulates the production of new proteins, which ensures a positive protein balance. However, if there are no proteins present, your body will break down proteins, resulting in a negative protein balance.

This process goes on throughout the day and generally maintains your body when you exercise enough and eat healthy and varied.

What builds muscle?

With the right resistance training/strength training, you can increase muscle mass in your body. When building muscle mass, new proteins are added to existing muscle fibers, making them larger.

This is also called (muscle) hypertrophy or muscle growth and it is necessary that a positive net protein balance is created, in which your body produces more proteins than are broken down.

How much protein do you need for muscle building?
The daily amount of protein for most people is between 1.0 grams and 1.8 grams of protein per kg of body weight per day.

If you are fanatically doing strength sports and/or training for hypertrophy, you can increase this intake to 1.6-2.0 grams of protein per kg.

The leucine threshold

Proteins consist of amino acids and form the building blocks of all proteins in the body. To build muscle mass your body must get all these amino acids and the amino acid leucine, in particular, is very important.

Leucine is one of the well-known branched-chain amino acids (BCAAs) and is responsible for stimulating muscle protein synthesis.

It is therefore important to take into account the so-called leucine threshold. This means that your body needs 2-3 grams of leucine per meal to maximize muscle protein synthesis.

A meal that contains about 0.3 grams p/kg bodyweight of high-quality protein is generally sufficient to reach the leucine threshold. For most people, this amounts to about 20 to 40 grams of protein per meal.


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What are good protein sources?

Not only the quantity but also the quality of proteins plays an important role in building muscle mass.

Animal proteins (egg, meat, fish, and dairy) generally contain more essential amino acids and leucine than plant foods, but it’s not a problem at all to get your protein from plant products.

Soybeans, quinoa, hemp seeds, chia seeds, and spirulina are full-fledged sources of protein, and legumes, whole grains, mushrooms, and nuts also contain a lot of vegetable proteins.

In addition, you can significantly increase the total protein quality of a meal by combining several plant-based protein sources (e.g., whole-grain bread with hummus or nut butter, or rice with corn and beans).

It is important to remember that if you get your protein mainly from vegetable products, you also have to take a little more protein to get the optimal amount of leucine per meal.

Should you eat protein at every meal?

In principle, it is not necessary to eat protein with every meal.

However, studies do show that spreading your protein over three equal meals a day has a greater effect on muscle protein synthesis than, for example, a protein-rich meal at the end of the day.

So it depends mainly on your personal goal.

Do you do strength training and/or do you train for optimal muscle building? Then it is best to distribute your proteins evenly over several meals a day.

Do you exercise a few times a week for your health and do you have no specific goal? Then it is good to eat a protein-rich meal around your (strength) workouts, but the total amount of protein per day is more important than its distribution.

In general, it is more beneficial to take fewer small snacks and eat more complete meals that are better satiating and also contain enough carbohydrates, fats, and fiber.

More than just protein

Many people are under the assumption that you just need to eat more protein or drink a protein shake to build muscle mass.

Proteins are of course important, but there are also several other nutrients that your body needs.

For example, you also need enough carbohydrates to perform and healthy omega-3 fats are essential for building and repairing your muscles after a workout or a workout.

A good intake of micronutrients such as B vitamins, vitamin C and minerals such as zinc, iron, calcium, and magnesium are also of great importance.

A varied diet with lots of vegetables, fruit, sufficient proteins, and healthy fats and carbohydrates ensures optimal muscle building.

This not only improves your body but also promotes your health and your performance!


Healthy Foods that Prevent Major Diseases Can Also Prevent Obesity

Weight loss seekers should note that healthy foods proven effective as remedies for diabetes, heart disease and other chronic illnesses also prevent obesity. Actually, a lot of food choices in the form of vegetables, fruits, grains, and nuts also help in controlling weight.

It is a common fact that calories have a direct impact on human body weight. Also, calories stay as calories no matter their sources. Moreover, according to fitness website walnut crossfit, recent studies reveal that eating patterns help individuals maintain their calories while it triggers overeating for some.

Understanding the Impact of Dietary Fat on Weight

Diets that are low in fat are acknowledged to be the answer to achieving good health and healthy weight. However, there is a lack of evidence to support the claim. In the past three decades, obesity rates in the country have drastically increased even though the percentage of calories consumed has dropped.

Clinical trials have discovered that having a low-fat diet doesn’t make losing weight any easier. In fact, a moderate- or high-fat diet reduces more weight compared to a low-fat diet. Furthermore, low-fat diets don’t offer any disease prevention benefits.

Low-fat diets are usually high in carbohydrates due to foods that are quickly digested such as white rice and white bread. Furthermore, these diets even increase the risk of acquiring diabetes, heart disease, and gaining weight.

In achieving good health, overweight individuals’ quality of diet is much more important than the amount of food included in their diet. The findings of the Nurses’ Health Study suggested a correlation of saturated and unhealthy trans fats to weight gain, and healthy fats like mono- and polyunsaturated fats do not contribute to weight gain.

Why High Protein Diets Have Positive Effect on Weight

High protein diets are more advantageous for weight loss in short-term, but poses the same advantages like other diets in the long-term. This diet consists of foods that are high in fats and low in carbohydrates. Some factors on why high protein diets aid in controlling weight include greater thermic effect, and are much more filling.

Less calories and more protein makes the diet more filling. Furthermore, it increases the energy they burn as protein requires more energy to metabolize compared to other macronutrients.

Why People Still Don’t Take Diet Pills Despite Efficacy?

White woman's feet on a weighing scale



For decades, doctors have sought every dieter’s dream of weight loss: a pill that would pare away the pounds with no harmful effects.

Their quest is an acknowledgment that losing weight and keeping it off isn’t just a matter of willpower, of resisting the appeal of the frozen dessert within the fridge.

Weight gain changes the brain and body, new research has shown. And even once we starve ourselves thin, we frequently can’t reverse those alterations. So we just slowly pack the pounds back on because our brains think we’d like them.

Back within the early ’90s, doctors thought they’d struck gold with a mixture of medicine, fenfluramine, and phentermine, or fen-phen, that gave the impression to magically melt fat away. But within a pair of years some patients began to develop very scary side effects: damage to heart valves, which proved to be fatal in some cases, might cause failure and a sort of high pressure, pulmonary hypertension.

The Food and Drug Administration called on drugmakers to drag fenfluramine — the culprit a part of the combo — which they did. Like a fear that continues today, the media attention that followed would scare patients off diet pills for years.

But with America growing fatter with each passing year — two-thirds of American citizens are now overweight or obese — doctors believed that they had no choice but to continue their go after a secure, and a minimum of moderately effective, medicine that will help patients drop excess pounds and keep them off.

The latest generation of medication such as PhenQ (check out Phenq results here) seems to try to do just that. They won’t make a morbidly obese patient model-thin, but they’ll shave off enough excess fat to enhance heart condition risk factors like hypertension, high blood glucose, and high cholesterol, experts say.


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Take lorcaserin, as an example. Researchers found that the drug could lead to consistent and sustained loss of over 5 percent of the weight in nearly 40 percent of patients in danger for heart attacks, strokes, and death from disorder without increasing the likelihood of such events, consistent with a report published recently within the geographic area Journal of medication.

While a 5 percent weight loss might not appear to be plenty, “that is that the point where there’s an awfully significant reduction within the risk of diabetes,” said a professor of metabolic research at Weill Cornell Medicine named Dr. Louis Aronne.

Patients in Bohula’s study did see improvements in hypertension and blood glucose levels with weight loss.

People must realize that in obesity treatment, even as in hypertension therapy, one drug won’t fit all, Aronne said. “That’s why treatment of hypertension is so effective. Nobody medication for hypertension works for every single person. That’s how we want to start out viewing drugs for obesity.”

What many don’t understand is that weight gain results in changes within the brain that will not be reversible, Aronne said. “The process of weight gain makes it hard to slim,” he explained, adding that in certain areas of the brain nerve cells are literally damaged and sometimes die.

That new understanding is why some major medical associations have come to work out diet pills as intrinsic within the battle against obesity.

Weight loss drugs are recommended supplements to diet and exercise — included, as an example, in 2013 guidelines by the American Heart Association, the American College of Cardiology, and therefore the Obesity Society, Bohula said.

In fact, a 2017 report that examined the medical records of two.2 million patients found that fewer than one in 50 patients who were eligible for a diet pill prescription received one.

That doesn’t surprise Dr. Vijaya Surampudi, an endocrinologist and a professor of drugs at the middle for Human Nutrition at the University of California, la. She said, “They’re not highly regarded. I believe lots of physicians are uncomfortable prescribing weight loss medications. Fen-phen scares off lots of them.”

When it involves dieting, Americans have to reframe how they view weight loss, Surampudi said. Beyond that, a bit of patience goes a protracted way.