BASICS OF MEAL CONSTRUCTION

There’s a fundamental blueprint for constructing your meals and snacks, and the reason for this is simple. Your body’s building blocks are protein, fat and carbohydrates. Of course we also need vitamins and minerals and other nutrients to survive and thrive, too. If you choose the right foods, you will be getting all of your protein, fat, carbs, AND nutrients all on one plate (or bowl) – no supplements necessary. Here’s how you do it:

1. Start with your source of protein. Depending on your individual needs, this may range from 3-9 ounces of some type of animal product (meat or eggs). Adjust your portions of the recipes up or down as needed. As a very simple rule of thumb, each meal should have a protein item the size of your palm or slightly larger.

2. Next, add the vegetables. You will want to shoot for 1/2 to 1 pound of vegetables at most meals. Yes, this is a lot! You will receive abundant nutrients this way, and you’ll remain full longer. When you first modify your diet, take a few weeks to ease into this quantity of vegetables to allow your body to adapt. Occasionally, you may eat fruit or root vegetables, as well.

3. Finally, you’ll add some healthy fat. This will depend on your individual calorie needs, and on how much fat was in your protein source. With leaner meats, you will need to add more fat. This is your primary energy source, so don’t neglect this part! Your energy levels will be much more stable once your system gets used to running on fat for fuel. You will burn body fat more easily this way, as well.

4. Drink water – not beverages containing calories. Try to make it the purest water you can find, not from a plastic bottle that leaches toxins, and not full of chlorine from your tap. Avoid even diet or sugar free varieties, as research shows that many of these drinks still cause problems with blood sugar levels, keeping your body in a fat storing state rather than a fat burning mode.

Good luck! Remember that preparation and planning ahead is the key to success on this plan.

Source:http://www.paleoplan.com/resources/basics-of-meal-construction/

Weekly workout can lower risk of death for over 60s

Washington DC: It's time to start working out as a new study claims that even a little weekly physical activity curbs the risk of death among those above 60 years of age.

In the study, the researchers searched databases for studies which assessed risk of death according to weekly physical activity for those aged 60 and above. Physical activity was measured in Metabolic Equivalent of Task (MET) minutes, which express the amount of energy (calories) expended per minute of physical activity.

The study involved a total of 1,22, 417 participants, who were monitored for an average of around 10 years.

Pooled analysis of the data showed that clocking up less than 500 weekly MET minutes of physical activity was still associated with a 22 percent lowered risk of death compared with those who were inactive.

The more physical activity an individual engaged in, the greater the health benefit, reaching a 28 percent lower risk of death for those fulfilling the recommended weekly tally of MET minutes, while more than 1000 MET minutes was associated with a 35 percent lower risk.

The greatest benefit seemed to be among those who went from doing nothing or only a minimal amount of physical activity to doing more.

The data showed that a weekly tally of 250 MET minutes, which corresponds to 75 minutes of moderate to vigorous physical activity-or 15 minutes a day-was associated with health benefits, added to which the first 15 minutes of physical activity seemed to have the greatest impact.

The researchers suggested that this could be a reasonable target dose.

The researchers concluded that the target for physical activity in the current recommendations might be too high for older adults and may discourage some of them. The fact that any effort will be worthwhile may help convince those 60 percent of participants over 60 years of age, who do not practice any regular physical activity, to become active.

The study is published in the British Journal of Sports Medicine.

Source:http://zeenews.india.com/news/health/health-news/weekly-workout-can-lower-risk-of-death-for-over-60s_1644537.html

A guide to cheap and healthy cooking

Feeling the pinch after the big festive spend? Eating well doesn't need to cost the earth - use our top tips along with storecupboard staples for quick, healthy and affordable favourites.

Storecupboard staples:
 

Potatoes

Simple spuds are an essential source of energy and are packed full of vitamins B6 and C while their skins are high in fibre.
Try... jacket potaoes with homebaked beans
 

Pulses

Cheap, low-fat and packed with protein, fibre, vitamins and minerals, adding your favourite pulses to meals will immediately give their healthy credentials a boost. Three heaped tablespoons of lentils, beans or peas counts as one of your five a day.
Try...vegetable & bean chilli

Whole grain pasta and bread

White pasta and bread are made from refined grains, which, although light and airy, are nutritionally lacking compared to their raw ancestors. Whole grains retain their goodness and are therefore considered a quality carbohydrate, having a positive effect most notably on digestive health.
Try...wholewheat pasta with broccoli & almonds

Garlic and onions

Great in soups, salads and stir-fries, these simple staples are packed with anti-bacterial properties and nutrients. Both are at their nutritional peak when consumed raw but are still a worthy addition to a warm dishes - just don't cook for too long or at too high a heat in order to preserve nutrients.
Try...broccoli with fried onion and garlic

Tinned fish

Tinned fish such as tuna and sardines have many of the health properties of their fresh counterparts at a fraction of the price. Make sure you always have a good stock in your cupboard for a hit of protein, iron and omega-3 fatty acids, which are vital for healthy skin, hair and nails.
Try... feelgood fish cakes

 

Oats

A bag of oats goes a long way and is just the thing to start the day. Enjoy as porridge, in bircher pots and healthy breakfast muffins.
Try... banana & blueberry muffins

 

Remember to...

Shop local

Get your fruit and veg from the market for bags of bargains and a wide variety of home-grown grub. Pick up overripe fruit for healthy smoothies and cheap veg for satisfying soups and stews.

Be veggie friendly

Vegetables generally cost less than meat, so save your pennies and cook up vegetarian soups, curriesand one-pots, many of which can be frozen for convenient midweek meals.

Enjoy seasonal splendour

In season fruit and veg is often cheaper than imported groceries. In January, make the most of forced rhubarb and root veggies likecarrots, turnips and swede.

Use your leftovers

If you're guilty of throwing away food, get in the habit of having your leftovers for lunch or reusing in another dish the next day. See our guide to using your leftovers safely and get great ideas for waste-free food.

Source:http://www.bbcgoodfood.com/howto/guide/guide-cheap-and-healthy-cooking