It is important that you know your body kind, Find out what is your Body Type? Ectomorph, Mesomorph or Endomorph?
ECTOMORPH
The extreme ectomorph physique is a fragile and delicate one. The bones are light, joints are small and muscles are slight. The limbs are relatively long in proportion and the shoulders droop.
Definitive “Hard Gainer”
Delicate Built Body Read More
Ingredients
1 cooked chicken breast (or 2 chicken tenders), sliced
1/2 organic carrot, sliced
1 red bell pepper, chopped
handful chopped fresh red cabbage
handful each: fresh chopped collards & green cabbage Read More
Ingredients
1 lb. fresh broccoli (try to get stalks with as much floret head as possible. Less stem is better!)
2 c. low sodium organic vegetable broth (Pacific brand is gluten, dairy free, and vegan)
1 to 1 1/2 c. organic lite coconut milk
1 c. water
1/4″ chunk fresh ginger root
7 cloves fresh garlic
5 t. nutritional yeast
2 T. extra virgin olive oil
Seasonings:
turmeric
freshly ground cumin
rosemary, to taste
sea salt and pepper
1/2 fresh lime, peeled
Wash fresh broccoli and chopping off a few of the florets to reserve for later which can be used for garnishing. Fill your blender jug with vegetable broth, broccoli, coconut milk, water, garlic cloves, jalapeño, olive oil and seasonings. Read More
If You Work Out in the Morning
Meal 1 - Preworkout Snack
1/2 whey-protein shake or banana and hard boiled egg or cereal w/fat-free milk
Meal 2 - Breakfast (immediately following workout)
egg-white omelette w/veggies, oatmeal, and OJ
Meal 3 - Midmorning Snack
You can have yogurt and fruit or whey-protein shake and a fruit.
Read More
Child obesity correction requires daily optimum physical activity. Both parents and school teachers have to work towards its implementation. One must build a routine that can encourage kids to play outdoor games that will ensure appropriate physical exercise like cricket, basketball, football etc.
One must discourage children from playing computer games and watching television for long hours. Try to make this mandatory for your children to play outdoor games. This will keep them active and fitness will become an important thing for them. Read More
Healthy growth is vital factor for every child. Due to all bad habits that parents are unable to control or correct children get prone to suffer from child obesity. All growing children have additional energy requirement as they are growing constantly and they crave for more food.
But is it important to know and follow, what shall children be fed with and how much is sufficient for their bodies. Their healthy growth depends on a healthy diet and daily physical excercise. Read More
Child obesity is a serious problem. Children in the age group of 8 –11 years old are increasingly becoming obese. This can be a serious threat to both physical and mental health of a child, one must be aware of the problems associated with this so it can be controlled at initial stage. The major reasons behind causing child obesity are following:
Eating high calorie food is primary reason behind obesity. In western countries children are prone to eat high calorie fast food like pizza, chips, popcorn, burgers etc.
These need to be replaced by nutritious and balanced meals. This Junk food habit is like slow poison and it can ruin child’s health in future.
To lose weight and eat healthy it is important that you add more fiber to your diet. It is integral part for digestion as fiber moves quickly and easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease and diabetes.
Here’s a look at the fiber content of some common foods. Recommended fiber intake for women is 21 to 25 grams a day and for men is 30 to 38 grams a day.
| Fruits | Serving size | Total fiber (grams) |
|---|---|---|
| Pear | 1 medium | 5.1 |
| Figs, dried | 2 medium | 3.7 |
| Blueberries | 1 cup | 3.5 |
| Apple, with skin | 1 medium | 3.3 |
| Strawberries | 1 cup | 3.3 |
| Peaches, dried | 3 halves | 3.2 |
| Orange | 1 medium | 3.1 |
| Apricots, dried | 10 halves | 2.6 |
| Raisins | 1.5-ounce box | 1.6 |
| Grains, cereal & pasta | Serving size | Total fiber (grams) |
| Spaghetti, whole-wheat | 1 cup | 6.3 |
| Bran flakes | 3/4 cup | 5.1 |
| Oatmeal | 1 cup | 4.0 |
| Bread, rye | 1 slice | 1.9 |
| Bread, whole-wheat | 1 slice | 1.9 |
| Bread, mixed-grain | 1 slice | 1.7 |
| Bread, cracked-wheat | 1 slice | 1.4 |
| Legumes, nuts & seeds | Serving size | Total fiber (grams) |
| Lentils | 1 cup | 15.6 |
| Black beans | 1 cup | 15.0 |
| Lima beans | 1 cup | 13.2 |
| Baked beans, canned | 1 cup | 10.4 |
| Almonds | 24 nuts | 3.3 |
| Pistachio nuts | 47 nuts | 2.9 |
| Peanuts | 28 nuts | 2.3 |
| Cashews | 18 nuts | 0.9 |
| Vegetables | Serving size | Total fiber (grams) |
| Peas | 1 cup | 8.8 |
| Artichoke, cooked | 1 medium | 6.5 |
| Brussels sprouts | 1 cup | 6.4 |
| Turnip greens, boiled | 1 cup | 5.0 |
| Potato, baked with skin | 1 medium | 4.4 |
| Corn | 1 cup | 4.2 |
| Popcorn, air-popped | 3 cups | 3.6 |
| Tomato paste | 1/4 cup | 3.0 |
| Carrot | 1 medium | 2.0 |
Protein
Protein is imminent for repair and regeneration. Your body needs protein intake if you want to keep skin, bones, muscles and organs healthy. Most vegetarians who eat eggs or dairy products it is easier for them. Other vegetarians who don’t even take eggs or milk the only available sources of protein for them are soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
Calcium
Calcium is very important mineral for us, as it helps build and maintain healthy & strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip, collard greens and broccoli are few good sources of calcium for vegetarians.
Vitamin B-12
Everyone needs vitamin B-12, as this vitamin helps in body to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. vegetarians can get vitamin B-12 from some enriched cereals, fortified soy products.
Iron
Just like vitamin B-12, iron is very very vital requirement for healthier red blood cells. For vegetarians dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron one must eat foods rich in vitamin C - such as strawberries, citrus fruits, tomatoes, cabbage and broccoli - at the same time you consume iron-containing foods.
