vacation tips that will help you a lot

5 Tips for Eating Well on Vacation

By: Sam Lewandowski, MS RD LD
Vacation is often considered a license to eat indulgent meals, forget nutrition and just plain enjoy ourselves. It’s an escape from the day-to-day, so we give ourselves permission for eating well to go out the window. Not so fast. Vacationing doesn’t have to mean leaving our nutrition knowledge at home. Here are five tips for eating well on vacation:
1. Stick with a schedule. Perhaps you’re sleeping in, or up later than usual. Either way, you’re your regular meals and snacks within your given time frame. Your body will thank you for keeping a regular eating schedule and the transition home will be easier.
2. Branch out. Being away from home is a fantastic opportunity to try new restaurants, new foods, and dishes you wouldn’t dream of cooking at home. Find local, in-season produce and utilize restaurant recommendations from others. Seize the day and you just might find a new favorite.
3. Eat together. Vacation is about the location and the company. Eating with others is a wonderful shared experience and can make for a more leisurely meal. It’s also the perfect time to set examples for the younger set – not only what you’re eating, but how.
4. Indulge…with common sense. By all means enjoy your vacation favorites, but don’t go so hog wild that you’re feeling ill. Nutrition is cumulative, so ice cream or French fries are not going to ruin a whole day, but keep in mind the items at other meals.
5. Relax and enjoy. It is vacation after all. Make time for yourself, for others and for fun activities, including eating. Focus on the positive – the adventures, the memories. And don’t pack the guilt.

As you enjoy your vacation foods dont forget to remember your friend Daniel....lol.
follow me on twitter @oluomadaniel

Gossips about carrots that you dont know

Carrots

The advice you've heard all your life is right: carrots are great for your eyes.

• Carrots are packed with beta carotene and vitamin A.
• Beta carotene is an essential antioxidant that can help prevent your eyes from facing macular degeneration and cataracts.
• Vitamin A helps the surface of the eye fight off bacteria and viruses.
• They are versatile vegetables that you can enjoy at most times of the day and can mix well with just about anything.
• After having read this, I guess you would be walking straight that shop near you and you will be like "hey madam, give me some carrots there, Daniel have opened my eyes" lol
•  Yours caring friend Daniel Oluoma, follow me on twitter @oluomadaniel

Are you eating too many carbohydrates?? wow check on this

I found out that people consume alot of carbohydrates probably ti fill there belle or to satisfy there hunger. thats great because it part of the diet.


Hint:
When you are planning, ordering, or preparing a meal, start with carbohydrate counting. Most of your carbohydrates should come from things like whole grain products, real fruits and vegetables, and beans. Once you have a satisfactory number of carbohydrates on your plate, fill in the rest of your meal to fit the Plate Method.

Challenge: For the next 27 days, count your carbohydrates. Limit  your intake of refined carbohydrates (white bread, white pasta, white flour and many salty snack foods) – these foods have very little or no fiber and many important nutrients have been “refined” out of them. Limit sugary foods and beverages like soda (pop or coke depending on where you are from , candy, and Gatorade. Create an environment within your body for optimal health.
 
Exercise hint.
You will be keeping track of your heart rate, your muscular fitness, your flexibility, and your estimated body composition. Also keep track of any other measurements that reflect your goals. For example, weight, bicep circumference, jump reach, etc.press ups

Challenge: Measure your fitness level, record your results, track your progress.
Advanced Challenge: If you are training for an event or consider yourself and intermediate or advanced exerciser/athlete, measure your fitness level using parameters that better fit with your goals. For example, if your goal is to run an 8-minute mile, measure your mile time today, your heart rate before, directly after, and 1 minute post your 1 mile run. Keeping track of your heart rate recovery is a good measure of heart health.

Challenge: Do something (non food related) for yourself today. Buy yourself flowers, watch the sun set, sit outside for lunch. #mefirst
Have questions about Carbohydrate Counting? Comment below!
Healthiest Regards,

DANIEL
tweet me @oluomadaniel 
 

Health tips you nust know about banana

Banana, the once-exotic fruit, has found its way into our daily lives. Whether sliced over cereal or blended in a smoothie, here are eight great reasons to include about four bananas a week in your diet.
Diet
One banana has 11% of the RDA of dietary fiber and only about 108 calories. The fiber in bananas not only keeps digestion regular, but also helps maintain low blood sugar and curbs overeating.

Lower Blood Pressure
Studies show that the high amounts of potassium in bananas (over 13% of the RDA) can lower one's blood pressure, which in turn lessens the possibility of atherosclerosis, heart attack and stroke.
Bone Health
Along with lowering blood pressure, potassium prevents the weakening of the body's bones. A high sodium intake, which is typical of many American diets, can cause excessive amount of calcium to be lost through the urine, which threatens not only the strength and general health of the bones, but also negatively affects blood clotting, proper muscle contraction, and normal nervous system function. The potassium found in bananas neutralizes the high amounts of sodium in one's diet, thus allowing for healthy amounts of calcium to remain within the body.High Nutrient Absorption
The potassium in bananas is not the only means to ensure healthy levels of calcium in the body. Bananas also contain high levels of fructooligosaccharide (FOS) that--along with insulin--promotes calcium absorption. FOS further nourishes healthy bacteria in the colon that manufacture vitamins and digestive enzymes that boost the body's overall ability to absorb nutrients.
Healthy Digestive Tract Bananas can diminish the uncomfortable effects of diarrhea and constipation. The high amounts of potassium in bananas can restock electrolytes that are easily depleted when suffering from diarrhea -- potassium being an important electrolyte itself. Furthermore, bananas can relieve the body from constipation and help restore regular digestion with pectin, a soluble polysaccharide that helps normalize the digestive tract.
Rugged Gut
Bananas protect the healthy constitution of the stomach in two ways. Firstly, they trigger the production of mucus in the stomach, which provides a protective barrier against stomach acids. Secondly, bananas possess protease inhibitors, a substance that breaks down bacteria in the stomach that cause ulcers. (Moreover, protease inhibitor also obstruct the replication of certain cells and viruses, including HIV.)
Cancer Prevention
A large study by the Internal Journal of Cancer illustrates that the probability of developing kidney cancer is greatly lessened by frequent consumption of fruits and vegetables, though especially bananas. For instance, the probability of developing kidney cancer in female subjects decreased by 50% when eating bananas four to six times a week. Vitamin B6
One banana has an impressive 34% of the RDA of vitamin B6, which serves many important roles in the body's health. For example, the B6 in bananas acts as an anti-inflammatory agent that helps ward off cardiovascular disease, type II diabetes, as well as obesity. B6 also contributes to the maintenance of the lymphoid glands that ensure the production of healthy white blood cells that protect the body from infection. Finally, the vitamin B6 in bananas plays a pivotal part in cell formation and proper nervous system function, making one banana a day a healthy and delicious choice.