Tuesday, 31 July 2018


Carbs are a great source of energy and that is the only reason to consume carbs in proper proportion. Excess of carbs in a vegetarian diet will trigger fat production in human body. Carbs alter sugar which in turn changes into fat and this creates problem if the quantity of conversion is in excess.

Some foods are rich in carbohydrates like rice, potato and grains, so if you have plans to low down on carb intake, you should minimize the consumption of such foods. It is also not advisable to completely cut these foods in your diet as these are good source of carbs. Efforts should be done to curtail the consumption of these food products.

Carbs are also present in flour which also includes the whole wheat flour. You should avoid or minimize eating bread, if you are serious about the proper carbs intake. Make sure, that the source of your carbs is appropriate to control the suitable consumption of carbs. Stay away from white bread and eat whole grain bread to compensate the carb requirement of body.

Being vegetarian is good, but you have to give up lot of things during the process. The diet should include a lot of fresh and green vegetables.

Selection of oils for preparing the food should also be taken into account. If you are using olive oil you must use the proper quantity to reach the required level of carb. Also consider steaming and grilling of oil in order to ensure low carb intake. You have the natural vitamins in green and leafy vegetables. Don't consume carbohydrates that will make you gain weight.

Different people have different reasons for changing their lifestyle to a vegetarian one. The most basic reason is losing extra weight. Some people also are really concerned about killing of various animals. A well-balanced diet is the most important criteria behind a vegetarian lifestyle. Excess amount of carbohydrates can change into sugar which can gradually lead to gaining extra weight.

Before you follow a vegetarian diet that is also low in carbohydrate content, you must be very careful in finding the exact amount of carbohydrate present in your diet. If the amount of carbs is very low, then it may affect your body and most importantly your health. The most important part of a healthy diet is nutrition.

Low Calorie Vegetarian Recipes
Maybe an individual would have preferred a vegetarian standard of living for the reason that they wish to drop weight and require low calorie vegan approach to aid them in their weight loss objectives. The excellent news is that merely by changing over to meat free eating; one would be ingesting low calories. The unrevealed aspect of preparing healthy vegan recipes is to remove the additional flab that makes meals filling.

Initially, when a person is preparing low-fat vegan recipes, people will want to avoid the use of too much oil. An individual can, yet use a superior quality additional virgin olive oil for tastings and salads. EVOO has less caloric value and gives some of the "beneficial fats" that our body need.

Discourage fried foods while you are preparing vegetarian recipes which are less in caloric value. Even if one does use the added virgin olive oil for frying, in spite of this, fried foods characteristically have higher calories, so one should shun fried foods as much as feasible.

Steam the vegetables as an alternative and refrain from boiling them. Boiling will deplete the significant nutrients. Grill vegetables for some change. You can also apply a no calorie or light cooking spray to provide them some wetness or even scatter on a little watery lemon juice.

If one's diet permits them to eat seafood, boil fish in spite of frying it. It is advisable to grill the fish since grilling is an immense mode to add taste and distinctiveness to their foods. Spices are main ingredients that can bring a vast change and provide a low-fat vegetarian recipe that is enjoyable and yummy.

A lot of recipes of low calorie vegetarian dishes can be found online. An individual can also purchase vegetarian cookery books with low-fat recipes in them. A more practical and an effortless method for making low calorie vegetarian recipes is to just alter usual recipes by using healthy replacements like diet cheeses or replacing plain yogurt for vinegary cream.

If an individual is creative, they will be amazed to discover that you can discover plenteous healthy vegetarian recipes and able utilize these recipes into one's diet that will balance their weight loss targets.

All a person requires is a little learning into where one can make replacements that will turn high calorie foods into light foods with a small amount of variation and numerous thoughts. Embrace low calorie vegan recipes into your daily diet plan and become conscious that you can consume tasty foods while sustaining your meatless standard of living.



Thursday, 26 July 2018

Don't worry. You can get all the nutrition you need while still living your vegetarian lifestyle and participating in sports. You are not required to make sacrifices in your diet just because you don't want to eat meat.

In fact, you might actually find that a vegetarian diet is extremely conducive to allowing you to participate in sports because the nutrition you will find in vegetables, fruits, and grains will actually give you more energy.

The first thing you need to remember is that you must eat before a workout so that your body can begin to process the food and give you the nutritional requirements you need to sustain a heavy work out and be able to have enough energy to participate in the sports that you like to do.

That means that vegetarians must get a lot of carbohydrates before they play sports and then let the nutrition that is contained in those carb loaded foods work for you.

You will also need to eat a good vegetarian meal after you are done participating in sports so that you can replenish the nutrition that is naturally lost through sweat during your workout.

However, you will want to avoid carbs as much as possible in this meal since carbs can easily be converted into fat and actually negate all of the benefits you have just given yourself.

If you are heavily involved in sports and you are a lacto-vegetarian, we recommend that you get a large number of nuts and grains which are filled with carbohydrates as well as a lot of fruits that can give your body some highly needed water that will eventually be sweated out during your sports workout.


Ask some of your vegetarian friends what they do before they play sports so that their nutrition doesn't suffer. Look online for suggestions about what you can do to get the most nutrition from your vegetarian diet before playing sports.

Read books and ask your doctor along the way if you are worried about nutrition as a vegetarian who participates heavily in sports. The old saying is that you can never have too much information, so seek out what is there for you and then take heed. It will all be worth it in the end!

#FitcoverAustralia #theFaceofFitness

Tuesday, 24 July 2018


Often, we see people around us who have to adopt a proper diet due to some disease that they might have caught up due to improper diet. Since meat eaters are more prone to cholesterol deposition and diabetes, being vegetarian, it could help them keeping a proper check of their health.

When we are considering vegetarians in general view such people would be imagined as eating a lot of green salad, but this view is slightly misconceived, as on a wider perspective the classification is much different than considered.

Below are the few mentioned classifications:
  • Lacto-ovo-vegetarian- People who prefer eating both the dairy products and eggs. This is the most commonly preferred diet by vegetarians.
  • Lacto-vegetarians-Under this category people consume dairy products but they do not consume egg.
  • Vegan-People who do not consume any of the dairy products, eggs or any of the animal products.
  • Fruitarian-Categorized under vegan is such a classification in which consumption of processed food is minimized up to optimum level. It comprises of mainly raw fruits, grain and nuts. Since fruitarians believe in consumption of only that food which could be harvested only without killing the plant.
  • Macrobiotic-This type of diet is followed for spiritual and philosophical reasons. It is taken in consideration with a perspective of negative and positive energies that food contains. The yin is the positive attribute while the yang being its negative attribute. This style of eating aims at maintaining a proper diet. As this diet advances through ten levels, it gets narrowed down.
All of the level does comprise vegetarians but eventually eliminates animal product and in extreme cases eliminating even fruits and vegetables leading to a diet that consists of only brown rice.

Everyone have their own reasons so as to why they have chosen to be a vegetarian like some chose to be vegetarians just because they do not want to be cruel to animals while others prefer it just considering it being a much healthier choice. Reason could be any but it has been medically proven as well that vegetarian people lead a much greater deal of healthy life.

Vegetarians are less prone to cholesterol deposition, diabetes and even eliminating risks of some forms of cancer as well. Organic food is grown with minimized use of pesticides hence removing the risk of harmful chemicals being consumed, about which the scientists have proven to cause serious damage to the proper functioning of the body and nervous system.

If this in some way has persuaded you to choose a vegetarian life style then go ahead and step towards a much healthier life. Initially it could be very demanding and difficult but in long run it would bring about drastic changes leading to a much safer and better health.

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Friday, 20 July 2018


A vegetarian diet can aid in weight loss in many, many ways because you are cutting out all red meat which can contain a lot of fat that is stored in your body's cells and really packs on the pounds. A vegetarian eats a lot of fruits and vegetables as well as fish and seafood which is all healthy for you and can be a great weight loss tool.

Going on a diet is difficult because you want to achieve your weight loss goal which is why you will really want to consider a vegetarian lifestyle change. Vegetables are naturally low in calories and good for you, so you won't have to worry about packing on the pounds with them.

Fruits, while they are good for you, contain a lot of water and can make you weigh more since the body tends to retain water, but know that you are still eating healthy.

A good, well-balance vegetarian diet made for maximum weight loss contains a variety of foods and spices that taste good and make you feel full. You see, foods become fattening because of how we prepare them and what we add to them.

You can have a bowl full of healthy mushrooms, but if you cook them in butter and add in some heavy cream to make a soup, you have packed on the calories and negated the naturally healthy effects.

When you are on a vegetarian diet for weight loss, stay away from frying your foods to the extent that you possibly can. If you want to sauté some of your veggies, do so in an extra virgin olive oil (or EVOO as Rachel Ray says) which is lower in caloric content and provides some of the good fats that your body needs.

You will also want to stay away from high-fat cheeses and opt for the lower-fat varieties and explore substitutions such as using plain yogurt for sour cream.

A vegetarian diet is a great weight loss tool as well a healthy way to eat. Once you have achieved your weight loss goals, we're willing to bet that you will continue with your vegetarian diet.


#FitcoverAustralia #theFaceofFitness



Tuesday, 17 July 2018



Nevertheless, it is not as simple as merely hacking meat out of one's diet? The response to that straightforward issue is.... not actually. People perceive that becoming a vegan requires much more effort, than simply refusing to a steak or a hamburger.

An individual would discover that exploring to become a vegan entails a lot of examination and also some serious efforts, so that one can be fit and not devoid their body of something that it essentially requires to function completely in the manner it was intended to.

The most important thing one requires to attempt when turning to a vegan diet is to take it leisurely. If you have been habitual of consuming meat for years now, in that case a laid-back attitude will not make much difference. You will have to make some serious and planned efforts to become a vegan. Begin by slashing meat out of your regular diet gradually.

You can cut on meat for some days and then switch over to consuming fish or chicken. This process can eventually help you in quitting meat permanently as the body slowly and progressively gets used change in diet.

If an individual desire to realize how to adopt a lacta-vegetarian diet, then they will also have to do petite exploration into the nutrients that are comprised in different vegetables, so a person can be certain that their body is receiving the essential stuff it requires to be well-built as well as efficient. It must be kept in mind that vitamins like B and C as well as minerals like iron and zinc are essential for the human body.  Calcium and protein are also vital components of a proportionate diet, so one would wish to know the nutritional value of the food that they are consuming. It is necessary to ensure that the body is provided all the essential nutrients and vitamins that it requires to function efficiently.

For the reason that people are removing meat from their diet, they must ensure that they intake sufficient protein into their body. Protein is crucial for the human body and hence when people are studying how to turn into a vegan, they will desire to get substitute supplies of protein in order that their body can work the manner it was intended to.

Eating Healthy Vegetarian

Vegan diets are known to be very hale and hearty, but eating a reasonable food when an individual is a vegetarian, it usually attracts little additional notice. When a person shuns red meat and animal protein out of their diet, they are shunning out a chief resource of protein which their body requires. It means that eating healthy diet as a vegan will entail adding foods into one's diet that will endow with nutrients commonly found in meat foodstuffs.

By exploring a diet consisting of fruits, vegetables, and whole grains, people can easily avail the vitamins and nutrients they want from vegetarian sources so that their vegetarian way of life is healthy and in proportion.

By consuming food items like legumes, soy foods, nuts, and eggs, one can obtain the essential protein content that they require to nurture. One must also keep in mind that other nutrients like the minerals iron, calcium and the vitamins D and B12, are equally vital for vegans.

Whereas it's factual that removing meat out of one's diet and consuming a diet rich in vegetables, fruits, and grains is healthy. But vegetarians require worrying about other things essential nutrients like receiving the right balance of vitamins and minerals from their diet.

Many can constantly take a vitamin add-on, but since a lot of these supplements include animal derivatives, many devoted vegetarians hesitate in taking them. It is essential that one must look out for a diet which is rich in vitamins B and C, iron and niacin since they are also vital part of a healthy lacto-vegetarian way of life.

A person doesn't have to forgo one's health when they prefer to become a vegan. Ingestion of healthy vegetarian diet is not an easy task. One must exclusively take leisure time to study and find food items that include nutrients most essential for the body. For this, perhaps you will have to go extensively through several books, magazines or even surf internet.

People can make all kinds of swaps in their diet that can replace meat when aren't eating any longer. For instance, one can opt for soy milk as an alternative to cow's milk which in turn will provide the necessary calcium to the body. Including nuts and grains into a vegetarian diet suitably turns it into a healthy diet. Also, nuts and grains are full of proteins which are helpful in developing healthy bones.


#FitcoverAustralia #theFaceofFitness

Friday, 13 July 2018


Aerobics had been a worldwide phenomenon since the 80s, and most of the world knows about it. For the uninitiated, Dr. Kenneth Cooper (its developer) submitted the official definition to the Oxford English Dictionary.

Accordingly, aerobics is defined as “a method of physical exercise for producing beneficial changes in the respiratory and circulatory systems by activities which require meeting a modest increase of oxygen intake and so can be maintained."

Because of today’s many new illnesses (hypertension, type 2 diabetes, and other cardiovascular conditions) brought about by modern man’s generally inactive physical lifestyle, experts strongly recommend aerobics for everyone.

Aerobic exercise
The common definition of aerobics is simply the activity that consists of low-intensity repetitive motions of mostly the large muscles of the arms and legs for a period of time. This activity increases breathing and heart rate.

Most low-intensity activities you do during the day also fall under this category. It includes such regular activities as walking, jogging, swimming, and cycling.

For individuals who are beginners in exercise programs, or maybe have histories of health conditions, light exercise routines are recommended at first on most days of the week.

Cardiovascular benefits
Experts advise that these aerobic exercises have to be performed at moderate intensity. This level of activity is safe for almost everyone, and it still provides the desired health benefits.

Recent research brings in additional good news. It is revealed that aerobics performers can still have cardiovascular benefits even if the exercise routine (usually 30 minutes total) is broken into three or four 8-10 minute segments, as long as they are of the same intensity.

Intensity
Doctors, however, discourage infrequent bouts of high-intensity aerobics routines. It is found that this approach is not very healthy.

In the first place, reduction in risks of hypertension, high cholesterol, type 2 diabetes and other conditions depends on the total volume of the exercise done, rather than on intensity.

Higher intensity exercise activities raise your chances for muscle or joint injury. Worse, it may trigger fatal consequences because of heart rhythm disturbances.

Aerobics instructors always begin their sessions with light stretching and low-intensity movements for about 5 to 10 minutes. This warm-up routine is important to avoid injury. At the end of the routine, a similar cooling-down period for about 5 to 10 minutes is also done.

Benefits
As had been proven these years, people who engaged in regular aerobics have been known to benefit by way of lower blood cholesterol counts, lower blood pressure, toned body because of fat reduction and beneficial weight loss.

They have been known to have developed muscular and overall body endurance, have a happier disposition and moods, and a medically-certified general lower risk to cardiovascular diseases.

Common activities
The best part is the easy way on how to do your aerobics, even without going to the gym and participating in gym routines.

Doctors recommend a simple walk that totals around 10,000 steps a day. Start with something lower, and add the number of steps slowly everyday until you reach your goal.

Done on a regular basis, brisk walking is guaranteed to erase your common health risks. Your need for aerobics is not be that hard to fill up.

#FitcoverAustralia #theFaceofFitness

Tuesday, 10 July 2018


Today, more and more remedies are being offered in the market for those people who would want to lose weight. Among these are weight loss remedies come in the form of products, supplements, and programs. But if there is one thing that experts would consider the safest, it would be aerobic exercises.

Before you engage in any weight loss diet, product, or program, make sure that you have full comprehension of its effects and possible side effects to avoid going back to your form after you lose weight. Being knowledgeable about these products and the possible risks associated with it can give you an idea what are the products you can take in, diets you can engage in or programs you can enroll with.

Most studies show that diets that promote weight loss of more than two pounds weekly are not safe because it increases the possibility of serious health problems compared to gradual weight loss. Medical experts also agree that losing weight at a slower rate may reduce risks of health problems that are closely associated with rapid weight loss.

Also, fad diets and quick weight loss products available today do not only ignore but totally violates the basic principles of good nutrition and various dietary guidelines. Do not be overwhelmed with the promise of quick weight loss because any claims that a person can lose weight almost effortlessly are fabricated.

These are just some of the reasons why more and more experts recommend safe means of cutting down on weight such as aerobics. Since aerobic exercises entail doing a lesser effort in an activity for a longer period of time, many say that this could be an effective tool to achieve long term health benefits.

How to keep it up
Aside serious health risks and psychological impacts brought by futile dieting, improper weight loss through the use of non-prescribed weight loss products or diets that are not proven to be effective can bring depression plus a weakened immune system. This is why experts strongly recommend safe means of being fit and slim through aerobic exercises.

Many say that losing weight can be frustrating but a rewarding feat once you have achieved your ideal weight and figure. To help you keep up the weight that you have lost in simple aerobic exercises, here are some things that you need to debunk:

“Low Carb Diet” is the only way for you to lose weight. This is probably one of the biggest lies being promoted by the people of weight loss industry today since by cutting out all carbo and starches will only result to lack of nutrition needed by the body especially by the muscle tissues; and

A lot of time is needed to work a weight loss program into your schedule. If you think that you cannot handle your weight loss all by yourself, then opt enrolling in a safe and responsible weight loss option such as aerobic classes that can fit into your schedule then you can even do other things for yourself.

Friday, 6 July 2018


We are always reminded that exercise could do wonders for the body. Aerobics, a kind of exercise which helps your body use more oxygen while maintaining your target heart range, can definitely help a person live longer and healthier. There are studies showing that 30 minutes of aerobics every day would benefit the body a lot.

Performing regular aerobic exercises would gradually make the heart larger. A bigger and larger heart would be able to provide more oxygenated blood which can be used by the muscles. This could also mean more energy whether for longer or shorter periods of exercise or physical activities.

Weight loss
Aerobics and any kind of physical activity could surely help control and reduce weight. It is most successful when combined with a healthy diet. Including physical activity and exercise with your daily routine will surely help you achieve better built, healthy lifestyle and increase in energy. Aerobics would help your body burn the calories consumed and prevent them from becoming accumulated fats.

Stronger resistance against sickness
Aerobics can boost the body’s immune system. This would prevent illnesses like colds and flu from happening. It could also help the body manage existing health problems like high blood pressure and blood sugar. Excessive weight and obesity could cause serious health problems like diabetes, heart disease and stroke. Aerobics could help in reducing the risks of these diseases. This kind of exercise could help in clearing the arteries of the heart from bad cholesterol.

Elderly benefits
Aging could have different effects on the body and exercise could help you deal with these changes. It could help your body become stronger and more mobile when you grow old. Common problems of the elderly would be flexibility and mobility.  Aerobics and maintaining other forms of exercise even when older would help reduce these problems.

Increase in stamina and energy
Contrary to what some people think, aerobics and exercise wouldn’t leave you breathless and less energetic. It could boost your stamina and energy. Continuous and regular exercise could result to muscle development and increase in body endurance. Aside from that, aerobics could also reduce fatigue and decrease shortness of breath. Aerobics could help the body achieve better sleep at night, making the person more energetic and fresh the next day.

Promote better mental health
Exercise does not only calm and help the body, it could also help in boosting a mood of a person. Achieving better health and physical results through aerobics could increase self-esteem and self-confidence. It is even used to reduce stress, anxiety and depression.

Aerobics have numerous benefits. In fact, some would say that aside from physical and mental benefits, aerobics could also help in improving sexual performance. There are also different types of aerobic exercises which could capture the interest of people with different ages and characteristics.

However, aerobics may not be safe for everybody. Those with certain illnesses and those that are pregnant should take necessary precautions when performing aerobic exercises. Before trying any aerobic routine, it is important to consult with a doctor first especially if you have an existing or past medical condition.

Tuesday, 3 July 2018


Understanding that the human body and mind is a machine that needs to be treated with respect and some amount of delicacy is an important and first point on the journey towards preserving it, to enable it to always function at its optimum.

Whatever the body and mind take in, either good or bad is what the same body and mind will churn out, therefore making a conscious effort to observe and discern this will eventually put forth startlingly beneficial results.

When a person is hungry the instinctive thing to do would be to satisfy that hunger by feeding it. Today of course the easiest way to do this is to reach for the nearest fast food or snack that though is fulfilling at the time, is almost definitely unhealthy.

Understanding that this action is not only damaging but is also a form of polluting the body should encourage the person to seek other and more healthier alternatives.

Keeping healthy snacks at hand such as certain nuts, yogurt, fruits or fruit bars will help resist the urge to turn to fast foods. The healthier snacks not only benefit the body it also helps to keep the unwanted weight gain at bay.

Keeping occupied is also another way to maintain a healthy body and mind state. However choosing to stay occupied the healthy way is also something that should be considered.

Playing games, reading, spending time with family, playing with pets, going on a nature hike, swimming and the list goes on. The main thing to try and do is to be outside enjoying nature as much as possible rather than staying indoors doing something that requires very little interaction, movement or thinking.

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