Tag Archives: Nutrition

Food against spring fatigue

Energy in a plate

 Whether you recognize the concept of spring fatigue or not, undoubtedly is that after the short, dark winter days our body needs a strong dose of energy. Good nutrition is not only the consumption of products that satiate us but also those that provide quality energy  in life!

  • Strong start to the spring:


It contains magnesium, protein, phosphorus and vitamin B – nutrients that influence the level of energy and the rapid eradication of fatigue. Combine them with raw nuts or seeds to make breakfast more healthy.



Spinach is rich in one crucial element – iron, which is necessary for the formation of hemoglobin and oxygen transport. Moreover, iron is involved in energy production, and its deficiency leads to a rapid fatigue.



This red fruit contains plenty of vitamins A, B, C, E, P, magnesium, potassium, manganese and cobalt. As a result it increases the forces against various infections and stimulates the appetite.

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click for full size


3 ways to keep yourself fit

Incorporate more movement into your daily life and watch what you eat. Here are three ways to keep fit through proper nutrition.

  • Avoid added sugar

A scoop here , two there, and here’s a bunch of empty calories . The most common sources of unnecessary added sugar than spoons of sugar in coffee are sweetened sodas , pasta, breakfast cereals , confectionery , sweetened dairy products ( sweetened sour and fresh milk ) , ice cream and fruit drinks containing sugar.

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click for full size

  What remains as healthy then ? Meat, vegetables, fruit , eggs, whole grains and dairy products without added sugar.

  • Do not be afraid of fat

 Yes , fats contribute to weight gain . No, do not avoid them completely.

Benefits of fat is that they sate and add flavor to your food . For these two reasons, it is better to include them in moderate amounts in your diet to avoid feeling hungry and deprived of delicious food.

Still depends on the fat. You should not be afraid of the fat in meat, cheese , milk, butter , olive oil , nuts , avocados.

 How much fat should you accept? Experts say 1.1 grams per kilogram of body weight.If you weigh 75 kg you should take no more than 82 grams of fat per day.

  • Preparing your own meals

The more time and effort you put into this, the less you’ll have to eat out at fast food restaurants. Studies show that people can take up to 500 more calories on days they eat out compared to the days they do not eat out.

 Clearly, when you’re busy, you can not sit down and cook, but this does not preclude efforts. On weekends and evenings you can spend time on something homemade and healthy.

Nutrition and hectic lifestyle

If your work is connected with trips, certainly you face the problem of nutrition. However, it is typical even for modern people who are constantly rushing somewhere and can not find time to eat healthy.

  • What is the problem?

 The fact that in everyday life  we eat  junk and have no time for healthy food, inevitably affects the figure. But how to stop halfway and cook some healthy vegetable soup? No way, so grab chips.

  • How to solve this problem?

 As with most food problems,the first tip is to cut down carbohydrates. The reason: every time you eat food high in carbohydrates (bread, pasta, rice, sugar and pasta) you increase insulin levels in the blood. Insulin is a hormone that gives the following order of your system.

 Of course, this does not mean giving up entirely of carbohydrates, just eat them in low quantities.



 When you’re out and about  it gets complicated. Not always you can find to eat something that is not a sandwich or a packet of biscuits. Then what? In this case, observe the following rule – if you have to eat something with carbs in it, try to have the next three meals with low-carb. Otherwise, if you eat a sandwich for breakfast, try not to repeat that until the end of the day.

 Look for any fruit or nuts, or find a place where you can order something cooked(meat, eggs, etc.) without bread, of course.