Wholesome nutrition

Good nutrition – the essence of it all 

A healthy and balanced nutrition is an essential part of leading a healthy and active lifestyle. You need nutrition that will support and enhance the physical activity that you have brought into your life. This part is dedicated to providing you with the core and most important facts related to nutrition. Additionally, we always keep in mind that weight maintenance is an important and essential element of nutrition. The basic guidelines include combining a moderate amount of carbohydrates and fats in your diet while ensuring a high level of foods high in protein. If you reach a balanced combination of all three you are ensuring that the body is receiving all the nutrition that it needs. This is essential to provide you with the energy and power to a successful exercise regimen. We continue to dive in a little bit more in to each area so that you can get a better understanding of what compromises the perfect nutrition mix. 

Fruits and vegetables 

Vegetables should make up the largest part of your diet because they are full in essential vitamins and minerals. It is also important to include the so called secondary vegetables that serve to strengthen your immune system, protect against destructive bacteria, and even protect you or minimize the risks of certain cancers. It is for therein mentioned reasons that fruits, vegetables, and salads should be a permanent part of your daily diet. It is best to produce seasonal or local products to ensure the highest level of vitamins and minerals. Foods such as peppers, broccoli, apples, and plums are perfect energy boosters. 

Bread and Grains 

Ensure that you consume a sufficient amount of carbohydrates because they fuel mental and physical activities in the body. Carbohydrates transfer energy around the body and are made up of sugars that come in various complexities which are then transferred into the blood at various rates. Highly processed grains such as white bread are high in glucose and low in fiber, thus not providing the body with sufficient nutritional value. Such foods are quickly absorbed by the body which in turn significantly raises the sugar levels thus leaving you wanting to each more. The body then rapidly secretes insulin in order to satisfy the high sugar levels in the blood. This leads to being hungry again. The superior alternative would be to consume full grains, such as grain bread. They are full of elements that provide or support the production of energy, such as fiber. The body needs a longer time to digest these ingredients thus elongating the feeling of being full. Because the digestion process takes longer the sugar levels also rise at a much slower and moderate pace. Less insulin is secreted thus requiring smaller amounts of sugar replenishment. The high amount of fiber supports the digestion process. A good start to your day would be an unsweetened granola that you can serve with nuts or fruit. The optimal carbohydrates for the rest of the day include natural rice or boiled potatoes in their skin. 

Fish and Meat 

Proteins are essential elements in our bodies. Fish and meat give us necessary proteins that can easily be used by the body. Moreover, they are full of essential vitamins and minerals. When buying meat make sure that you are selecting pieces with the smallest amount of fat. Pleas limit your purchases of sausages and cold cuts because they are known to have many hidden unhealthy fats which just like fatty meat lead to increased cholesterol levels. Healthy alternatives to meat include low fat poultry such as chicken breasts or fish. The healthiest fish that you can purchase are salmon, mackerels, and herring. Even though they are relatively high in fat they are high in Omega-3 fats. It is these fats that protect the heart and blood vessels and thus should become a fixed staple in anyone's diet. 

Healthy Fats

Fats are foods with the highest nutrience density. They carry 9 calories for each gram, twice the amount found in carbohydrates or proteins. Therefore it is important to limit your consumption of these foods. Fat is an essential part of some foods and it must be remembered that they quality and type of fat is also very important. When possible consume natural fats, such as those found in plant oils. Fish and nuts are also full of healthy fats. Linseed oil is highly recommended because it is full of omega-3 fats. You can also include nut, olive, and rapseed oil to the group of healthy fats. Try to avoid foods high in saturated fatty acids such as butter, sausage, or cheeses. 

Milk products

When consuming milk products you are supplying your body with protein and calcium, the latter of which is an essential mineral in maintaining bone strength in our body. Good sources of calcium include milk, sour cream, yoghurt, and cheeses. When buying milk products you should try to buy low fat alternatives. Recommended are products with lively lactic acid bacteria, such as probiotic yoghurt which helps strengthen your immune defenses.