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    My Nutriality   →  Blog   →  Health
    Discover the 5 simple keys to maintaining your nutrition and health!
    Author My Nutriality Team Posted on

    Five Components of Effective Nutrition For Meal Planning

     

    The secret to any successful diet is a strategy that is based in scientific research as well as proven facts and methods. When you understand what effective nutrition is rather than focusing on diets, you will be far more successful in maintaining your health and weight.

    To provide effective nutrition, a meal plan must follow these five guidelines:

    1. Balance
    2. Calorie Control
    3. Moderation
    4. Variety
    5. Adequacy

    Incorporating these elements into your meal plan will give you rock-solid foundation of nutrition. Even if you stray from your plan occasionally, these five guidelines will provide insight and awareness for you to learn to eat better, and create the changes you need to develop and maintain a healthy lifestyle over time. You may be tempted to change your plan by fads, dietary trends, health guru advice, or maybe even some tips from well-meaning friends. Though these may work for some people, your best bet is to disregard all the noise and just keep to these basics.

    Balance

    Make sure you’re getting the right amount of the right foods and limiting the things that can have a negative effect on your health.

    Calorie Control

    Calorie control and management isn’t just about reducing calories; it’s about making sure you have the correct amount of calories throughout the day to keep your system working effectively and optimally.

    Moderation

    Don’t take in an excess amount of things that can have a negative impact on your health. Additionally, there can be too much of a good thing; even with healthy foods – don’t overeat.

    Variety

    Ensure that you have proper nutrition, but also try to change things up. Variety is the spice of life! There’s no need to have monotonous diet. Try new things and vary your diet.

    Adequacy

    Make sure you’re getting all of the essential nutrients and vitamins you need to maintain your health and replace what is consumed by your body on a daily/weekly basis.

     

    For most, doing nothing is easier than risking failure, so they don’t even try to make a change.

    That obviously isn’t you, or you wouldn’t even be reading this. Congratulations on making it this far.

    You have decided to make positive changes and you’re sick of doing nothing.

    Your vision of your future will get you off the couch- so that vision must be good. Make your vision clear and focused on specific, measurable outcomes you want to see, while holding yourself  accountable to taking the daily actions that will realize your vision.

    Studies have shown that including nutrition interventions with fitness training for weight loss is 400% more effective than fitness training alone! This combo is the cornerstone of the My Nutriality weight loss challenge and the best combo to help anyone achieve their health and fitness goals.

    With My Nutriality, you will never have to procrastinate or be confused as to what you are going to eat. Our daily meal plan will help you achieve positive results and effective nutrition. Gone are your days of waiting until the last minute to decide what you are going to eat. As the name implies, your meal plan will take the guess work out of choosing what you want to eat by providing you with a road map of how to eat.

    My Nutriality gives you 24/7 access to your personal, licensed and registered dietitian, and certified trainer that will craft a perfect, balanced, and effective plan just for you. By putting your trust in our trainers and dieticians, you will have more time to focus on the things you love while we focus on shaping a “NEW YOU”.

    Discover the “NEW YOU” today by booking a free consultation with one of our licensed and registered dietitians, and certified personal trainers.

    Years from now you will look back and say:
    “That is when it all started”!
    Author My Nutriality Team Posted on

    What we eat may help reduce inflammation in our bodies

    Foods that may help reduce inflammation:

    Stress, inflammatory foods and low activity levels can put your body in greater risk of the inflammation. Our body produces inflammation to help our immune system fight infection or injury. But there are more serious side effects that can lead to disease and autoimmune disease. Your immune system becomes activated when your body recognizes anything that is foreign, such as invading microbe, plant pollen or chemical. This often triggers a process called the inflammation.

     

    Studies have shown that with right diet we can control inflammation in our bodies or we can invoke it with the wrong diet.

     

    Here is the list of the top foods that fight inflammation

     

    1. Avocados

    avocadoes to help lower inflammation

    Avocados are superfoods worthy of the title.

    They are packed with the potassium, magnesium, fiber, and hearth healthy monounsaturated fats. They are full of caretenoids and tocopherols, which are linked to reduce cancer risk according to the research of on California Hass avocados.

     

    2. Green Tea

    For thousands of years Chinese cultures have been using the healing properties of green tea as their medicine. Many benefits of the green tea come from its antioxidant and anti-inflammatory properties especially a substance called epigallocatechin-3-gallate (EGCG).

     

     

    3. Turmeric

    Turmeric is a spice with a strong earthy flavor often used in the Indian dishes. It has powerful anti-inflammatory nutrient curcumin. Studies have shown turmeric to be effective at reducing the inflammation related to the diabetes, arthritis and other autoimmune diseases.Turmeric is recommended to be used in combination with the black pepper.

     

     

    4. Berries

     

    Berries are small fruit that are antioxidant powerhouse.

    Most popular varieties are:

    • Strawberries
    • Raspberries
    • Blueberries

     

    Berries contain the antioxidants called anthocyanins. According to scientists people who eat berries every day have lower inflammatory markers associated with the heart disease.

     

     

    5. Ginger

     

    Chinese and Indian cultures have been using the ginger for its medicinal properties for thousand of years. Anti-inflammatory and antioxidant compounds found in ginger that are beneficial to health include gingerols, beta-carotene, capsaicin, caffeic acid, curcumin and salicyate.

     

     

    6. Olive Oil

     

    Olive oil is loaded with the powerful antioxidants. Key among antioxidants is oleocanthal. Studies have shown that people leaving in Mediterranean countries have less hearth-associated diseases. Olive oil is famous for its good fats. The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are considered a healthy dietary fat. In addition, some research shows that MUFAs may benefit insulin levels and blood sugar control, which can be helpful if you have or are at risk of type 2 diabetes.

     

    References:

    https://www.healthline.com/nutrition/13-anti-inflammatory-foods

    https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/food-and-nutrition/faq-20058439

    Are whole grains good or bad? Some harmful effects of whole grains
    Author My Nutriality Team Posted on

    Everything you need to know about the harmful effects of whole grains

    Whole grains have been considered health foods for the past few decades. But how healthy are the whole grains really?

    Few thousand years ago Greeks and Romans noble class ate only white bread by removing all the fibrous parts of wheat and other grains. They knew that the white bread was easier on their stomach and would give brown bread made with whole grains to peasants.

    What they did not know the reason why the white bread they ate was much easier on their stomach. Today we prize everything that is whole grain, we believe that brown rice is healthier than white. But yet the people in Asia that have the longest life span strip their rice of the brown hull and make it white before they eat it. Stupid you would say. No, it is a very intelligent move and here is why. There are harmful effects of whole grains.

    The hull contains the large amount of lectins.

    What are the lectins? and why they are bad for us you might ask?

    Lectins are proteins in plants that have been associated with both good and bad health effects. Raging from digestion to chronic disease risk.

    They have been shown to cause red blood cells to cluster together.

    Lectins are categorized as anti-nutrients since they block the absorption of some nutrients.

    Some scientists believe lectins are causing inflammation and it’s linked to many autoimmune diseases, including celiac disease, diabetes and rheumatoid arthritis.

    Whole Grains also cause our body to store fat rather than to burn it. That is why Chinese, Japanese and other Asian cultures have not been faced with the obesity, heart disease, and diabetes.

    Another dangerous component found in whole grain is wheat germ agglutinin (WGA).

    WGA is not present in the white bread and the whole wheat bread has plenty of it.

    Since the WGA is especially small protein compared with most lectins it can pass through the walls of the intestine more easily than the other lactins can and cause serious ill effects to our body.

    Possible Harmful Effects Of Whole Grains and WGA

    Here is the list of ill side effect caused by consuming WGA

    1. Behaves like insulin, disrupting normal endocrine function by pumping sugar into fat cells, where the sugar soon turns to fat, resulting in weight gain and the development of insulin resistance.
    2. Promotes inflammation by releasing free radicals, which can thin the mucosa lining of the gut.
    3. Kills cells without distinguishing between normal and cancerous cells.
    4. Causes atherosclerosis, the hardening of arteries from a buildup of plaque.
    5. Contribution of the development of kidney inflammation.
    6. Blocks sugar from getting into muscle cells, creating still more body fat and starving muscles of nourishment.
    7. Interferes with the digestions of protein.
    8. Cross-reacts with other proteins, creating antibodies that can infuse autoimmune responses. Those antibodies are distinct from those formed by a reaction to gluten.
    9. Crosses the blood-brain barrier, taking with it other substances to which it has bonded and causing the neurological problems.
    10. Interferes with the replication of DNA.

    Those are only few side effects we get by consuming whole grain foods that are rich in WGA and lectins.

    Simply limit whole grains and other lectin containing foods from your diet and you’ll be shocked and delighted to see what happens.

     

    References:

    Steven R. Gundry, MD. The Plant Paradox