Trainer » Diet plans in Dubai

How to Balance Your Diet

admin — Thu, 14 Apr 2016 01:13:53 +0000

A balanced diet is one that gives the body the right nutrient it needs in order to function effectively. Having a balanced diet a key to having a good health system as it provides your body with plenty of nutrient and proteins and limits other substances like sugar, cholesterol, and fat. It also helps to supply the necessary energy to maintain a constant and comprehensive daily routine.

THE IMPORTANCE OF BALANCED DIET
A balanced diet is important because the tissue and organs need proper nutrition to work effectively. Your body is more prone to disease, fatigue, infection, and poor performance if your body lacks good nutrition. Bad eating habit to lead to negative plights such as obesity and diabetes and can persist for the rest of the lives of individuals.
The core of having a balanced diet is having a low fat and sugar substance and making sure that they high in vitamins, minerals, and other nutrients. The following are group food that can help you achieve a properly balanced diet.

FRUITS

Fruits make a tasty snack, they’re fresher and provide the most nutrients besides being a good source of nutrition.

VEGETABLES

These groups of food are primary sources of essential vitamin and minerals. A variety of vegetables will give you help to obtain the bountiful nutrients that all vegetables provide. Examples include:
broccoli
collard greens
green beans
kale
spinach
Swiss chard

PROTEIN

Beans and meat are the primary sources of protein, which is essential for the proper muscular structure and a healthy brain. Chicken, fish, pork, and beef are the best options. The health and diet of animals matters and influence the fatty acid profile of the meat.
Other good sources of protein, which contain many other health benefits, fiber, and other nutrients, include nuts and beans, such as:
beans
peas
lentils
walnuts

Here are some tips for how to balance diet and put your body on the right go.

STARCHY FOOD

Starchy food should make up just one-third of everything you eat. Which means, you should base your meals on these foods?
Potatoes with the skins on are a great source of fiber and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.
Choose whole grain or whole meat varieties of starchy foods, such as brown rice, whole wheat pasta and brown, high fiber white fiber. They contain more fiber, and usually more vitamins and minerals than white varieties.

Milk AND DAIRY FOODS

Milk and dairy foods such as cheese and yogurt are good sources of protein. They also contain calcium, which helps keep your bones healthy.
If you want to enjoy the best health benefits of dairy without eating too much fat, then use skimmed milk, as well as lower fat hard cheeses or cottage cheese and lower-fat, lower-sugar yogurt. All these can make a good alternative to dairy products

FATS AND OIL

Some fats are essential in diets but should have its limit-small amount. It’s most vital to get your food from unsaturated oil and spreads. Swapping to unsaturated fats can help to lower cholesterol.
CONCLUSION
Eat less of saturated fat and sugar. Too much-saturated fat can increase the amount of cholesterol in the blood, which can cause a high increase in developing heart disease. While constant consuming foods and drinks high in sugar increase your risk in obesity and tooth decay.

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6 Unhealthy Things You’re Adding To Your Salad

Valentine Oliver — Tue, 05 Apr 2016 12:40:54 +0000

Inasmuch as salads are one of the healthiest foods we have around, they can be actually turned from healthy to something completely different from what you want. Salads are getting fancier than ever, with the extra unnecessary ingredients that are being added. If these ingredients also added extra nutrients to our salad, then it wouldn’t be such a big deal. The truth, however, is that these extra ingredients that are being added to our salad are rather unhealthy.

Here are some of these unnecessary ingredients.

1.Craisins

Dried cranberries are loaded with sugar and preservatives, which is what you’re trying to avoid when you go for healthy foods like salad. Instead of craisins, opt for fruits such as grapes and raspberries to get the same color without the artificial flavoring.

2. Croutons

It is true that croutons are low on carbs and that’s why most people go for them. But you must also realize that croutons are often loaded with artificial flavors and sodium, which are rather unhealthy for your health.

3.Low-cal dressing

Less fat sounds like a good thing, right? Often in low-cal or low-fat dressings, artificial flavoring takes over for fat. Try a light dressing of olive oil (a healthy fat), lemon juice, or lime with salt and pepper to bring out the natural flavors in your meal.

4. Extra protein

Protein is actually healthy for you, especially if you’re on a quest for weight loss. But you must also understand that when you take in extra protein than needed, they get stored up as fat.

Tofu, lean chicken and chickpeas are all great, but you don’t need all three if you’re aiming for a light meal. Choose one source of protein, and fill the rest of your bowl with veggies, veggies, veggies.

5.Shredded cheese

The truth is that cheese on its own contains a substantial amount of fats and calories. So you must be mindful of how much cheese you add to your salad. Doesn’t necessarily mean that you need to quit using cheese entirely. Just make sure that your salad comprises of 98 percent vegetables and 2 percent cheese because at the end of the day, you wouldn’t want to consume almost the same number of calories that you would consume chewing on a beef burger.

6.Bacon Bits

We all honesty, we know that Bacons are delicious and they sure do add a lot a flavor to our salads. But then, you must also put into consideration that these bits are packed full of sodium and fats. So you’d want to really eliminate them from your salad content.

Conclusion

A salad is definitely one of the healthiest meals one could ever come across. Yet, in an endeavor to making them healthier, most restaurants and eateries have ended up making this food unhealthy to an extent. This tells you that it’s always healthier to prepare your foods, yourself.

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4 Tips For Losing 10 kg Within A Week

Valentine Oliver — Thu, 18 Feb 2016 02:00:41 +0000

It is true that the weight loss process can take a while and all whatnot. But it’s also possible to lose weight really fast. There have been so many success stories about how people lost so much weight and reached their weight loss goals within months, and you might be tempted to ask how realistic this might be?

You’re asking the wrong question. The question you’re supposed to be asking is, “how do they do it?” The answer is often quite simple:

1. They set “reasonable” targets for themselves with a deadline. One week to lose 10 kg is a very reasonable target.

2. They know what needs to be done to hit their targets. In order lose about 10 kg in a week, it means you need to burn more than 1, 000 calories and to do this, there are certain steps you will need to take.

Exercise twice in a day, up to 1 hour each session

Preferably in the morning and evening. Try to spend at least an hour working out early in the morning, and late in the evening, before having a light dinner, try doing the same thing. This way, you’re sure to burn the maximum number of calories needed to reach your target.

Fix your diet

If you’ve been doing your research well, then you should know that diet is a very important part of weight loss. Here are a few do’s and don’ts with regards to your diet:
• Eat less processed foods (juice inclusive). Go completely natural
• Reduce your carbohydrate intake with immediate effect
• Stop using a lot of sugar
• Avoid fried foods and fast foods
• Eat foods rich in fiber and protein. These foods will help you burn more calories even when at rest
• Drink a lot of water
• Even if you’re going to snack, make sure it’s either on nuts or fruits
• Replace meat with fish in your diet
• Never skip breakfast and make sure your dinner is always light.
NB: Most importantly, have the self-control to eat just half of what you used to eat per meal.

Engage yourself regularly with the following exercises

Running: Research has shown that running at 6 minutes per hour for 90 minutes can help you burn 1,022 calories.

Jump rope: This is one of the highest calorie-burning exercises. With this exercises, you can burn 11 calories per minute.

Interval training: Sprinting for 2 minutes with a minute of recovery-jogging is an example of interval training. This form of exercise can help you burn 1, 000 calories within an hour.

Strength Training: This type of exercise will help you burn calories and also build muscles. The beauty of strength training is that it helps you burn calories even when at rest.

Make sure you utilize this four training techniques in your daily routine.

Make sure you have enough rest

This is where most people miss it. Make sure you don’t mess with your sleeping time, and get some rest as often as possible.

Conclusion

These tips are sure to help you lose 10 kg or more within a week. Eat the right foods, use the right exercises and you can be sure of hitting your target. Remember, consistency is always key.

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3 Innocent-looking Foods That Harm Your Metabolism

Valentine Oliver — Sun, 07 Feb 2016 02:00:56 +0000

You could think of metabolism as an inbuilt machine in your body that is responsible for burning calories. If your metabolism isn’t functioning well, there’s a little chance of your losing any weight at all. And there’s nothing worse than starting an exercise program to lose weight, making good diet changes, but still not seeing the results you expect to see.

The reason for this is, even though you think you’re consuming a healthy diet, there is often some hidden food in your diet that is ruining your weight loss efforts.

If the following foods are found in your daily diet, then you have the answer as to why your weight loss isn’t efficient:

1. Fruit Juice

Contrary to popular belief, fat isn’t the first thing that you need to eliminate from your daily diet – sugar should be. Drinking fruit juice that mostly contains a lot of sugar immensely damages your metabolism.

It is true that fruit juice come from a natural source, but you must also understand that there’s a difference between eating apples as a fruit and drinking it when it is processed and turned into juice. When most manufacturers make apple juice, they press the apple and remove all of the fiber. And after they’re done with all the heating and all whatnot, they add sugar, food coloring and flavoring.

One glass of fruit juice contains 30 grams of sugar. You can imagine how much damage that can do to your metabolism. Also learn to avoid other types of sugary beverages because they’ll have the same disruptive effect on your metabolism.

2. Whole Grains

You’ve most likely heard that whole grains are healthy and also weight-loss friendly. But that’s just a misconception that has been spread around the internet. As a matter of fact, whole grains might actually be the number 1 offender when it comes to messing with your metabolism.

There are 3 main compounds in grains that hurt your metabolism and these are gluten, starch and phytic acid. Gluten causes inflammation, which in turn can lead to so many diseases. Starch turns into sugar quickly and as for the phytic acids, they bind to minerals and so you can’t really gain from the minerals and vitamins from the whole grain.

3. Artificial Sweeteners

This might come to you as a surprise since most of the adverts on television tell you that you can consume these artificial sweeteners, without consuming any calories and maintaining a thin waistline. This, however, is not true.

These sweeteners can stimulate your appetite and increase your cravings for carbohydrates, so you end up consuming more calories which you most likely wouldn’t have consumed if you didn’t use these sweeteners.

Studies have shown that drinking one “diet” soda per day can significantly increase your risk of gaining more weight.

Conclusion

These 3 foods should have no place in your diet at all. You could probably reduce your consumption of these foods to just one or two servings, a week.

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5 Foods That Are Very High In Omega- 3

Valentine Oliver — Sat, 06 Feb 2016 20:00:31 +0000

If you’ve not been eating enough omega-3s, now is the time to start. Omega-3 fatty acids have a whole lot of benefits for your body and brain. In fact, most experts advise that we have a minimum of 250-500 mg of omega-3, every day, to maintain a healthy body. Here are 5 foods that are very high in omega-3:

1. Salmon

This delicious fatty fish is packed full with about 4,023 mg of omega-3 per serving. This fish is also very high in other nutrients like magnesium, potassium, selenium and B-vitamins. Studies have shown that people who regularly eat this fish or any other fatty fish, have a lower risk of illnesses like depression, heart disease, dementia, just to mention a few.

So if you were looking for one more reason why you need to indulge more in these protein foods, there you go.

2. Oysters

This shellfish contains about 565 mg of omega-3 per serving. Not just that, research has also shown that oysters contain more zinc than any other food known to man. So instead of eating junk foods as appetizers, replace them with oysters instead.

3. Sardines

Sardines are usually eaten as snacks or sometimes used to prepare a sandwich. But did you also know that this small oily fish contains 2, 205 mg of omega-3 per serving? Well, now you know.

Sardines are one of the most nutritious fishes, containing a whopping amount of vitamin B12, Vitamin D, and selenium.

4. Chia seeds

Chances are that you’ve heard about chia seeds and how they’re so nutritious. Well let me reassure you, you heard right. Chia seeds contain about 28 grams of omega-3 per serving, and they’re also very rich in manganese, calcium, phosphorus and various other nutrients.

The beauty of these seeds is that they can be used in so many different recipes.

5. Walnuts

Walnuts are not only high in protein and fiber but are also high in omega-3. They also contain high amounts of copper, manganese, vitamin E and several other nutrients.

Most people make the mistake of removing the skin before they eat walnuts but its skin contains most of its antioxidants.

Walnuts contain about 2542 mg of omega-3’s per ounce.

Conclusion

Omega-3 is a very essential nutrient for your body and brain, and all you have to do to make sure your body gets enough of it is simply, eat more of these nutritious foods mentioned above.

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5 Challenges To Expect During A Weight Loss Program

Valentine Oliver — Sat, 30 Jan 2016 14:00:07 +0000

Losing weight is not an easy task at all. It takes a lot of will power to start the process. You might already know that it takes a lot to prepare for a weight loss program, but you also have to understand that you’re likely to face a couple of challenges along the way.

Don’t be carried away by the weight loss testimonies you see on television or on the internet; weight loss is long process that involves you doing away with old habits and creating better, new ones. And I bet you have an idea of how difficult doing away with these old habits can be.

That said, expecting challenges is a way of making sure they work for you, rather than against you. Here are some common weight loss challenges to definitely expect:

1. Unrealistic deadlines

One of the challenges you might face is setting deadlines by which you expect to have lost a certain amount of weight but gaining a bit more weight instead. You need to understand that losing weight isn’t magic. Give your body time and set realistic goals, because not making your deadline could turn you off to weight loss altogether. Take your time and establish healthy habits. It’ll help you maintain your weight loss even after you’ve lost weight.

2. Lack of motivation

Sometimes you might wake up and just not feel like exercising or eating the right foods. You just feel like you’re totally wasting your time. This is a common feeling that everyone who has gone through the weight loss process has felt at some point in time.

This is why it’s advisable to get a personal trainer, someone who knows the right way to motivate you. You should also seek help from your family and loved ones, share with them how you feel at that time, as these are the people who know you and know what to do to get you going.

3. Thoughts of giving up

These thoughts are sure to pop up almost all the time–when you feel less motivated, when you feel you’ve failed, when you find out that you’re adding more weight instead of the opposite. So many different factors can trigger these thoughts. You just need to learn how to be positive all the time.

4. More Cravings

When people who have had a success story on weight loss were asked what their most challenging obstacle was, most of them mentioned this factor. Immediately they started their weight loss program, they noticed that they had more cravings towards junk foods than they used to have before, especially after a workout session.

The best way to deal with this is to surround yourself with healthy foods as much as possible. Stock your fridge with weight-loss friendly foods.

5. Shame

Another major challenge you’ll face is that you’ll sometimes feel too ashamed to go to the gym, once you notice that you’re not losing any weight weight after a week or two of working out. The best thing for you to do in this case is not avoid the gym. You have an idea of what you want to look like after the weight loss program. Visualize that and let it be your driving force.

Conclusion

Understanding the challenges you’re going to face during your weight loss program is very important. It helps you get ready for whatever might come your way.

It is also equally important that you hire a personal trainer to help you jump over some of these hurdles, and we’ll be glad to recommend one for you if you get in touch with us at:

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5 Biggest Weight Loss Mistakes Most Women Make

Valentine Oliver — Thu, 28 Jan 2016 14:00:43 +0000

Despite the fact that you’ve disciplined yourself to stay from so many foods that you love, just in the name of losing weight, you still get discouraged each time you stand on a scaling weight to check your weight. And you’ve been asking yourself “what am I doing wrong?” Well, there are a couple of things that you might be doing wrong, without even realizing that they might be the reason why your weight loss program isn’t effective. Read on to find out more:

1. Doing only cardio

So many studies have shown that strength training is more effective for shedding fat and building muscles than cardio. It’s true that cardio helps burn more calories, but it actually burn both fat and muscles in the process. You need muscles in order to lose weight efficiently, because the more muscles you have, the more calories you burn at rest.

The reason why most women are scared of strength training is because they believe that’ll cause them to bulk up and look manlier, but the truth is, it takes more than just strength training for that to happen and the female body is not optimized for this process.

Try adding more strength training to your workout programs. Exercises like squats and push-ups will allow you to use your body weight and could be done at home. Also if you’re working out in the gym with free weights, you could use weights ranging from 1 to 5 kg.

2. Skipping meals

This is also another very common mistakes that most women make. Whether intentionally or unintentionally (perhaps because you have so much work to do), it still doesn’t help in your weight loss quest in anyway.
Skipping meals will affect your metabolism (the rate at which your body burns calories) and also affect your appetite, causing you to crave for food that is high in calories at your next meal.

Breakfast especially should never be taken for granted. Your body needs food to boost its metabolism every morning, due to the fact that you’ve been fasting through the night and your metabolic rate has been seriously lowered.

3. Cutting out carbs completely

Carbs have the responsibility of fueling your brain function and physical activity and this in turn gives you the motivation and strength to work out, so you don’t need to completely cut them out. All you need to do is to eat your carbs, but in moderate quantities. You should also try choosing whole grains where possible.

4. Overdosing in protein and Fiber

Just because you were told that protein and fiber are good for weight loss doesn’t mean that you should overeat them. Most of these foods, when consumed in excess, still get stored as fat. Be careful not to eat too much of these foods daily.

5. Eating late at night

The majority of people that are obese today have been discovered to be late-night eaters. What happens when you eat late at night, is that you’re likely to fall asleep soon and when you sleep, your metabolic rate is slower and therefore most of the food you had for dinner gets stored as fat.

Conclusion

If you correct these mistakes, you can be sure of seeing impressive results within just a month. Remember, consistency is the key to weight loss.

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The Top 3 Lunch Recipes For Weight Loss

Valentine Oliver — Wed, 27 Jan 2016 09:45:22 +0000

It’s high time you stop wasting your money on buying foods that pack on double your daily calorie need. Most of these foods are found in so-called fancy restaurants we go to nowadays. The best way you can eat healthier foods and shed some more pounds is by learning to prepare what you eat by yourself.

Below are the 3 top lunch recipes that simply ideal for weight loss:

1. Salmon salad

Experts have counted Salmon and other fatty fishes among the foods that literally burn calories. This is mainly because of its high protein content. It also contains Omega- 3 acids, which help reduce inflammation, lower cholesterol and boost brain functions.

Mixed up with certain nutritious vegetables, you’ve just prepared one of the healthiest foods in the world. All you need to do is to prepare your salmon, either by boiling or grilling, and using ingredients like garlic, onions, etc for your spicing. Cut the different vegetables you want to use and simply put them on the side of your plate.

2. Turkey, Avocado and Humus wrap

This meal can be prepared within 5 minutes and can fill you up for a very long period, mainly because of the avocado and turkey in the recipe. Turkey is a good source of protein and avocados are equally rich in protein and also in fiber.

All you need for this meal is 1 whole wheat tortilla, red pepper hummus, slices of low-sodium deli turkey, ¼ avocado (sliced).

Spread your tortilla with humus, then add a layer of sliced turkey, add another layer of the sliced avocado. Roll, then slice. There! You have yourself a healthy and yummy lunch meal.

3. Quinoa edamame salad

Seeing that Quinoa is a protein and fiber-rich food, this recipe is just ideal for weight loss. Ingredients needed for this recipe include ¼ cup of dry quinoa, a cup of shelled edamame, 8-10 grape tomatoes, onions, vegetable broth, and for the dressing, some lemons, dijon mustard, agave nectar, cumin or black pepper.

The procedure to prepare this recipe is really very simple: Cook the quinoa in a pot with a little amount of water, until it becomes like rice. Next thing you do is to pour the vegetable broth into a heated pan and simmer. Add onions, tomatoes and edamame. Immediately transfer the quinoa to the heated pan and stir-fry. Add the dressings on top and there, like a chef would say, food is ready to be served.

Conclusion

Your gateway to weight loss is by selecting carefully the type of foods you eat. These recipes won’t only be helpful in your weight loss goals, but are also generally nutritious for health and did I mention delicious?

For a personalized fitness and weight loss plan that works just for you, you should think of hiring a professional fitness trainer. We would be glad to recommend a fully licensed trainer you can trust. Please get in touch with us at:

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5 Delicious Recipes Made With Healthy Fat

Valentine Oliver — Tue, 26 Jan 2016 18:00:27 +0000

The issue of fat consumption has been misunderstood so much by so many people. They tend to think that all fats are bad. So they advise others to completely stay away from fat.

The truth is that your body needs healthy fat too just like it needs other nutrients. Our brain and hearts especially, need fats to be able to function well.

Fat helps make your food taste better. The three best healthy fats you could ever find are grass-fed cultured butter, avocado oil and MCT oil.

Here are 5 awesome recipes you could prepare with these fats.

1. Paleo Charred Lemon Skirt Steak Salad (avocado oil)

This recipe is very simple to prepare, but yet has a very unique taste. The charred lemon dressing works as both a dressing for the salad and a marinade for the steak. The avocado oil allows the lemony flavor to shine through. All you need for this recipe is some skirt steak, some avocados and some charred lemon.

2. High-Protein Gluten- Free Cornbread (avocado oil)

This recipe is simply healthy for you. Not only does it have a lot of protein because of the presence of cottage cheese and buttermilk, it also has two cups of veggies and no wheat. Instead of using the typically peanut oil for your corn bread, replace it with avocado oil to add more moisture. Instead of using gluten, you can use a high-fiber coconut. This recipe is high on protein, fiber and healthy fats, which can all work together in helping you feel full for a longer while and burn more calories in the process.

3. Paleo chimichurri chicken (MCT oil)

Chimichurri is a great sauce for grilled meat or chicken. With oil, garlic, lemon and herbs. But instead of any other oil, use MCT oil or avocado oil instead. This is just an easy way to pack more fresh herbs into your diet. You could use nearly any herb, from parsley to purslane. This sauce acts as a marinade for the raw chicken, and you could use the MCT oil as dip for the cooked meat.

4. Paleo, Gluten- and Grain- Free Cookie-Dough Truffles (cultured butter)

This recipe is totally gluten and grain free, but has enough healthy fat in it. The cultured butter helps gives the dough its creaminess and keeps the chocolate coating from being too firm to sink your teeth into.

There’s no baking involved, so all you need to do is rolling and dipping.

5. Paleo Cobbler Baked Apples (cultured buttered)

Baked apples are one of the best desserts ever invented. Sprucing them up with a quick cobbler topping gives them a better crunch and flavor with the help of some cultured butter. This desert is high in fiber content and is a perfect alternative to a heavy apple pie or cobbler.

Conclusion

There are so many other ways that you can add healthy fats to your weekly diet. Try to prepare these recipes at least once a week for your family.

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5 Breakfast Recipes That Will Help You Lose Weight Faster

Valentine Oliver — Tue, 26 Jan 2016 16:00:52 +0000

You lose weight when the amount of calories you expend is more than the amount of calories you take in. This can be done through diet (eating the right foods and at the right time) and by exercise, or for faster more effective results, a combination of both.

Foods high in protein and fiber have been associated with weight loss over the years, and since eating breakfast is important for weight loss, it’s important that you know which foods exactly are best for breakfast. Here are 5 healthy breakfast recipe you should definitely have on the menu:

1. Boiled-egg Sandwich

This recipe is simple to prepare and it won’t take much of your time. All you need is about 3 to 4 properly boiled eggs, get a few slices of “wholegrain’’ bread and prepare yourself a healthy and neat sandwich.

It’ll only be wise to incorporate protein in your breakfast. It’ll help you burn more calories throughout the day, and since it’s difficult to break down, it keeps you full for a longer period of time and causes your body to expend more calories trying to break it down.

2. Avocado Sandwich

Avocados are a good source of lots of protein, and lots of other nutrients including fiber and healthy fats. Fiber just like protein is also essential for weight loss. It has the notable quality of keeping you feeling full for very long periods of time. Get slices of whole-grain bread with about half an avocado fruit and you’ve got yourself one of the best breakfasts in the world.

3. Avocado Salad

All you need for this recipe is some vegetables and an avocado fruit. Cut the avocado into smaller pieces, and do the same with the other vegetables. You can sprinkle coconut or olive oil on it, to help moisturize it.

4. Whole-grain oatmeal

Whole-grain oatmeal has been associated, over the years, with weight loss. This is most likely because of its high fiber content. Enjoy a healthy breakfast of oatmeal, with a little bit of honey for more flavor.

5. Beans Sandwich

Beans are undoubtedly one of the best foods for weight loss. It is very high in both protein and fiber. The beauty about this food is that it can be prepared in several different ways. One of these ways is using it to make a sandwich. The only disadvantage is that certain kind of beans might take longer to be prepared, and you’d need to prepare it ahead of time.

Conclusion

One of the best trick to losing weight is by having a protein or fiber-filled breakfast. Not only will it help you stay full for a longer period, thereby fighting cravings, it also expends more energy as you go about your day’s business.

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