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Eliminate emotional eating by healing your hungry heart. Every person can achieve the body of his or her dreams, nutrition plays a key role in maintaining a healthy lifestyle.

We need a wide variety of different foods to provide the right amounts of nutrients for good health. Enjoyment of a healthy diet can also be one of the great cultural pleasures of life. When combined with physical activity, a healthy diet can help people keep a healthy weight and reduce risk of chronic diseases. Unhealthy diets have led to the obesity epidemic in the United States. Your body’s health reflects what you put into it.

If you want better workouts and better results, you can and should supplement with caffeine. Benefits of Caffeine For Working Out: ▪ Extra Stamina ▪ Enhanced Alertness ▪ Increased Heart Rate ▪ Improved Blood Flow ▪ Adrenaline Increase ▪ More Oxygenated Muscles ▪ Increased Heart Rate In my opinion, the best benefit that caffeine for working out offers is that it reduces your muscles consumption of glycogen, which comes with it’s own list of benefits. Everything you need to know about glycogen consumption: When your able to reduce your muscles consumption of glycogen, you will notice immediate results – like the burning sensation that comes along with exercises being reduced. Getting rid of that pesky burn allows you to workout harder and longer – resulting in more fat burned and more muscle built. The reason you get that burning sensation in the first place is because your building up lactic acid. When you supplement with caffeine, the amount of glycogen consumed by your muscles is reduced and so is the amount of lactic acid that is built up. The result: Less severe burning sensation during your workouts.

Caffeine Supplementation & Fat Loss:

When caffeine reduces the amount of glycogen in your muscles, your body needs a different source of energy to power your workout. Guess where your body goes when it runs out of glycogen? If you guessed fat stores, you’re right! Your body will actually use fat as fuel for your weight training and cardio sessions because the caffeine is discouraging your body from using glycogen to power your workout, thats awesome!

Refreshingly sweet in taste, papayas are bright, pear-shaped, exotic fruits that you’ll easily find in the market throughout the year. Enclosing hundreds of black, rounded gelatinous seeds, the soft, edible orange flesh of papayas is actually nutritious, offering numerous health benefits. Here’s why you need to include these ‘fruits of angels’ in your diet. 1# Lowers cholesterol: Papayas are rich in fibre, vitamin C and antioxidants that prevent cholesterol build up in your arteries. Too much cholesterol build-up can block the arteries completely, causing a heart attack. Papaya extracts have also found to reduce lipid and triglycerides in diabetic rats [1]. You may also want to read how to reduce cholesterol levels naturally. 2# Helps weight loss: One medium sized papaya contains just 120 calories. So, if you’re planning to lose weight, don’t forget to add this light fruit to your diet. Besides, it also packed with a considerable amount of dietary fibre that aids weight loss by promoting a feeling of fullness and controlling cravings [2]. 3# Boosts your immunity: Your immune system acts as a shield against various infections that can make you really sick. A single papaya can fulfil more than 200% of your daily requirement of Vitamin C, making it great to build a stronger immune system. 4# Good for diabetics: Despite being sweet in nature, papayas are low in sugar content (8.3 gm in one cup of sliced papaya) as well as glycemic index. This property makes papayas excellent fruits for diabetics. The vitamins and phytonutrients present in them prevents development of heart disease in diabetes. Also, people who don’t have diabetes can eat papaya to prevent it from happening. You may also want to read how to prevent diabetes with a fibre-rich healthy diet. 5# Great for your eyes: Papayas are rich in Vitamin A and flavonoids like beta-carotene, zeaxanthin, cyptoxanthin and lutein which keep the mucus membranes in the eyes healthy, preventing them from damage. Vitamin A in them also prevents the development of age-related macular degeneration [2]. The best thing about papayas is that the carotenoids present in them are more bio available than those present in other vitamin A rich foods like tomatoes and carrots [3]. 6# Protects against arthritis: Arthritis can be a really debilitating disease and people who have it may find their quality of life reduced significantly. Eating papayas are good for your bones as they have anti-inflammatory properties along with Vitamin C which helps in keeping various forms of arthritis at bay. A study published in Annals of the Rheumatic Diseases showed that people who consumed foods low in Vitamin C were three times more likely to have arthritis than those who didn’t. Also read 9 ways you can fight arthritis with food. 7# Improves digestion: In today’s times, it is near impossible to avoid eating foods that are bad for your digestive system. Often we find ourselves eating junk food or restaurant food prepared in excessive quantities of oil. Eating a papaya daily can make up for such occasional mistakes, as it has a digestive enzyme known as papain along with fibre which helps improve your digestive health. 8# Helps ease menstrual pain: Women who experience menstrual pain should help themselves to several servings of papaya, as an enzyme called papain helps in regulating and easing flow during menstrual periods. Here are some home remedies to relieve menstrual pain. 9# Prevents signs of ageing: All of us would love to stay young forever, but no one in this world has managed to do it. Still, healthy habits like eating a papaya daily will prolong the process and may make you look 5 years younger than you are. Papaya is rich in vitamin C, vitamin E and antioxidants like beta-carotene which helps prevent your skin from free radical damage keeping wrinkles and other signs of ageing at bay. Here’s how you can use papaya to keep your skin beautifully glowing. 10# Promotes hair growth: Apart from keeping the skin healthy, papayas are very effective for maintaining healthy hair. Vitamin A in them is utilised in production of sebum, a compound that is crucial for keeping the hair smooth, shiny and moisturised. External application of papaya extract to the scalp can help you get rid of dandruff. The nutrients present in them help hair loss. They boost hair growth and strengthening. Although there is no scientific evidence, papayas are also thought to prevent hair thinning [3]. 11# Prevents cancer: Papaya is a rich source of antioxidants, phytonutrients and flavonoids that prevent your cells from undergoing free radical damage. A study conducted by the Harvard School of Public Health’s Department showed the richness of beta carotene in papayas protected against prostate cancer and colon cancer growth [3]. 12# Helps reduce stress: After working hard for the whole day, it is a good idea to come home to a plate a papayas. The wonder fruit is rich in several nutrients like Vitamin C which can keep you free from stress. According to a study conducted in University of Alabama, found that 200 mg of Vitamin C can help regulate the flow of stress hormones in rats. All of this makes papaya a wholesome fruit that is excellent for your entire body.

The human body is two-thirds water. Water is an essential nutrient that is involved in every function of the body. It helps transport nutrients and waste products in and out of cells. It is necessary for all digestive, absorptive, circulatory, and excretory functions, as well as for utilization of the water-soluble vitamins. It is also needed for the maintenance of proper body temperature. Each day the body loses up to 1 quart of water each from the kidneys and skin, about 1 cup from the lungs, and 1/2 cup from your face. A total of about 6 to 10 cups. To replace the water lost, male need to consume about 15 cups of fluid and females about 11 cups. Many people don’t know that being dehydrated not only affects your internal health but your external appearance too. Not getting your recommended daily intake of water can cause dry, flaky skin, brittle hair and can cause significant signs of premature aging. Staying hydrated also keeps you regular and aid in the digestion of you foods. One way to make getting your water in easier is to get a big water bottle and carry it with you whenever you go. Instead of drinking juice with breakfast drink your water. Instead, of soda at lunch drink your water. Don’t wait until tomorrow or next week. Start today!

One of the possible explanations for why you are not as healthy as you could be - and by far the most important - is what you are putting into your body. The saying "You are what you eat" is literally true.If you want your body to perform at a peak level, make sure you are giving it good quality material to work with. Controlling portion size Use smaller plates to control portion sizes.Don't clean your plate or bowl if you're full, instead save leftovers for tomorrow's lunch.Portion sizes depend on the age, gender, and activity level of the individual. Make half your plate fruits and vegetables. Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy. Choose a variety of lean protein foods. Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast. Drink water instead of sugary drinks. Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor. Avoid Too Much Sugar Sugars are simple carbohydrates. Dietary carbohydrates also include starch and fiber, which are complex carbohydrates. During digestion all carbohydrates except fiber break down into sugars. Sugars and starches occur naturally in many foods that supply other nutrients. Examples of these foods include milk, fruits, some vegetables, breads, cereals, beans, and grains. Some sugars are used as natural preservatives, thickeners, and baking aids in food. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Because maintaining a nutritious diet and a healthy weight is very important, sugars should be used in moderation by most healthy people and sparingly by people with low-calorie needs. Avoid Too Much Sodium Sodium occurs naturally in foods, usually in small amounts. One form of sodium is sodium chloride, commonly known as table salt. In the body, sodium plays an essential role in regulation of fluids and blood pressure. Most evidence suggests that many people at risk for high blood pressure reduce their chances of developing this condition by consuming less salt or sodium. Some questions remain, partly because other factors may interact with sodium to affect blood pressure.

Consuming sweetness affects special receptors that are hooked up to the different parts of the brain that create pleasure zone, where we get rewarded for stoking our bodies with energy. According to the specialists the maximum amount of added sugars you should eat in a day are: Men: 150 calories per day 37.5 grams or 9 teaspoons. Women: 100 calories per day 25 grams or 6 teaspoons. Fats and proteins, for example, don’t ever significantly drive up your insulin level. Sugar and processed carbs, can cause a rapid increase in insulin level, which directly causes your body to store fat. Sugar consumption can also lead to a condition known as insulin resistance witch by itself drives up insulin level and keeps them up. Sugar (sucrose) and high fructose corn syrup contain two molecules: glucose and fructose. Glucose is absolutely vital to life and is an integral part of our metabolism. Our bodies produce it and we have a constant reservoir of it in the bloodstream. Every cell in the body can use glucose for energy. If we don’t get glucose from the diet, our bodies produce what we need out of proteins and fats. Fructose, however, is very different. This molecule is not a natural part of metabolism and humans do not produce it. In fact, very few cells in the body can make use of it except liver cells. When we eat a lot of sugar, most of the fructose gets metabolized by the liver. There it gets turned into fat, which is then secreted into the blood.

1. Fructose causes insulin resistance and raises insulin levels in the body, which increases the deposition of fat in the fat cells.
2. Fructose causes resistance to a hormone called leptin, which makes the brain not “see” that the fat cells are full of fat. This leads to increased food intake and decreased fat burning.
3. Fructose does not make you feel satiated after meals. It does not lower levels of the hunger hormone ghrelin and it doesn’t reduce blood flow in the centers of the brain that control appetite. This increases overall food intake.
4. Sugar, with its powerful impact on the reward system, causes addiction in certain individuals. This activates powerful reward-seeking behavior that also increases food intake.

To keep your metabolism running strong, you must eat your fist meal within 1 hour of rising. Studies show that breakfast can be important in maintaining a health body weight. As you sleep, our body is not getting any food and consequently turns down your metabolism. When you awake, however, you want to kick your metabolism back into high gear as soon as possible. If you don’t eat within 1 hour of waking, your starvation protection system will kick in. The solution is to eat within 1 hour of waking up so that you move your metabolism to the highest fat burning speed. That is why breakfast is so important to your wight-loss success. Plan ahead to eat breakfast. Get up 15 minutes earlier. You can fix and consume a healthy breakfast in 15 minutes or less.

Good nutrition is the foundation of good health. Everyone needs the four basics nutrients-water, carbohydrates, proteins, and fats as well as vitamins, minerals, and other micronutrients.

Water

Water is an essential nutrient that is involved in every function of the body. It helps transport nutrients and waste products in and out of cells. Our organs, muscle, and bones all have water in them and need water to function properly. Up to 60% of the adult human body is made of water, when that much of your body is made up of something you can see its kind of important. To replace the water lost male need to consume about 15 cups of fluid and females about 11 cups

Carbohydrates

Carbs supply the body with energy it needs to function. They are found almost exclusively in plan foods, such as fruits, vegetables, peas, grains, and beans. Milk and milk products are the only foods derived from animals that contain carbohydrates. Carbs are divided in two groups-simple carbohydrates and complex carbohydrates. Its better to consume more foods rich in complex carbohydrates include vegetable, whole grains, peas, and beans.

Proteins

Protein is essential for growth and development. It provides the body with energy, and is needed fir the manufacture of hormones, antibodies, enzymes, and tissues. It also helps maintain the proper acid-alkali balance in the body. When the protein is consumed, the body breaks it down into amino acids. Proteins are divided in two different groups that provide all of the necessary amino acids. Complete proteins are found in meat, fish, poultry, cheese, eggs, and milk. Incomplete proteins are found in a variety of foods, including grains, legumes, and leafy green vegetables.

Fats

Although much attention has been focused on the need to reduce dietary, fat the body does need fat. during infancy and childhood, fat is, necessary for normal brain development. Throughout life, it is essential to provide and support growth. Fat is, in fact, the most concentrated source of energy available to the body. For an adult one-third of your calories should come from fat. By choosing the healthiest forms of each of these nutrients and eating them in the proper balance, you enable your body to function at its optimal level.