How Using A Custom Meal Planner Can Improve Your Health

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Whether you intend to drop those unsightly pounds or you’re simply eager to improve your diet and lifestyle, custom meal planner is an integral part of the process.

Incorporating a health nutrition system into your daily routine involves eating from the right food groups in the right quantities and getting enough exercise to attain and retain an optimum body weight. Custom meal planner can inspire confidence and self-esteem as you can see differences in both energy levels and body shape.

Getting started is half the battle with custom meal planner

In order to appreciate how much unhealthy eating goes on in your life, one of the first steps you could take to improve your lifestyle is to keep a kind of food diary. Take a note of everything that you eat for a whole week. This way, you have a record of all of your good and bad eating habits and you can make changes accordingly. You will probably be surprised at how much junk you eat.

Most people don’t realize that they are eating too much in terms of portion size or how much junk passes their lips until they have a record showing their diet over the course of a few days.

The next step involves eliminating or cutting down on certain foods in your diet in order create a health nutrition system that will improve your general well-being. For example, dairy produce such as milk, cheese and cream, usually contains high levels of fat. Too much of it can raise levels of cholesterol and contribute to blood circulation and heart problems. Certain medical experts advocate a diet completely free from dairy products.

Exercise is integral to a health nutrition system

A balanced diet is all well and good, but exercise is also an important aspect of

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a lifestyle change in order to lose weight or get healthy. You need to develop an customized workout routine that is manageable both in terms of the amount of time you have to do it and the amount of exercise done during this period.

Any kind of exercise is good. Bringing the heart rate up to a certain level for a sustained period is recognized as a great means to burn fat and calories. So you can use your time wisely by staying active throughout the customized workout routine. However, you must also take care not to overdo things until your fitness is at a reasonable standard.

Some exercise regimes take a different approach. One current popular technique involves quick, short bursts of activity, mimicking our ancestors’ “exercise regime” of fleeing from predators with a similar burst of energy. Advocates of this technique would also encourage the avoidance of unnatural foods containing complex carbohydrates that our ancestors wouldn’t have had access to.

The benefits of a more natural diet are obvious, but exercising in very high intensity short bursts could be problematic and even dangerous for those who haven’t had much exercise for a decade or more. You should consider working with qualified nutritionists and online gym trainers to improve your own lifestyle and health nutrition system. Consulting with experts can help you develop the right custom meal planner routine, and their encouragement will also benefit your lifestyle changes.


High Calorie Foods for Weight Gain

High Calorie Foods for Weight Gain

High-fat food makes a high-fat body. It’s as plain and simple as that! But through educating ourselves with the right foods to eat we can surely live a healthy life. However, we must not forget that high calorie or high-fatty foods are not always bad for our body, calories are needed to fuel up our vital organs such as the heart and lungs. Although, when we consume more calories than what our body requires, then we will gain weight; if we eat fewer calories, we will lose pounds. See how it works? Calories can be our friend and may be our worst enemy too!

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Now, let me enumerate some favorite dishes and famous food combinations that are categorized as high calorie foods for weight gain.  Everyone knows that it is healthy to eat more fruits and vegetables. It can give you a good amount of calorie content that your body needs. But creating a habit to eat just fruits and vegetables is easier said than done, I know! Eating healthy food takes more planning than eating junk. So, take time to gradually incorporate it in your meals, and chances are, your lifestyle is going to have to change a little bit.

Top High Calorie Foods for Weight Gain

  • Pizza

The only thing that’s good about pizza is its sauce. Tomato sauce is not a big problem, but cheese is — cheese is a high-fat food. A saturated fat! And we know how much cheese they put in our pizzas! Its calories can range from 150-400 calories per slice of pizza. And, 150-300 fat calories per piece.

  • Hamburgers

A large bun makes up to 150 calories, 20cal for lettuce and onion rings, 15cal for tomato slices, cheese has 100cal (see how cheese greatly add up to the calorie content?), and 5cal for pickle slices. This already amounts to almost 300. Now let’s add the meat patty. Processed beef has about 170 calories while the ordinary fried beef has already 300+ calories.

  • Steaks

Steak calories are roughly 170 calories per 100 grams, but a good size steak is usually around 450 grams, so how much calories are there now? There’s a variety of steaks and here are some of it: Fillet Steak (grilled) 210 calories, T-bone steak 182 Calories, Sirloin Steak lean 166 Calories, Rump Steak with fat (grilled) 220 Calories, Rump Steak with fat (fried) 250 Calories, Rump Steak lean only (grilled) 170 Calories.

These are just some of the list of high calorie foods for weight gain and as we all know, there are still hundreds or even thousands of food that can be included in this inventory. Constantly remember that these foods can not cause you any harm if you won’t let it. Take total control over your food intake and you’ll be surprised with the benefits it can serve you.  Read about fighting weight loss plateaus.


Natural Foods Benefits You Might Not Be Aware Of

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Did you know that there are over thirty “power foods” that hold the key to preventing disease, slowing the aging process and maximizing your body’s natural efficiency? Of course, there is no miraculous cure-all and scientists are still very much learning how the body works. But why not add some foodstuff to your diet that health experts can agree upon? Whether you want to boost your heart health or reduce cholesterol levels, the answer may be more delicious than you had thought!  Now let’s learn about natural foods benefits that can change your life.

For snackers, texture is a big thing. You love the crunch of a potato chip or the way a chocolate chip cookie just sort of melts in your mouth. The good news is that one of the power foods on our list has just the crunch you need to feel satisfied: almonds! Two ounces or 48 of these tasty nuts will give you 50% of your daily magnesium, which ensures heart health, as well as providing vitamin E, fiber and monosaturated fat, which is the good kind. One study last year found that participants who ate 2.5 ounces of almonds per day lowered their cholesterol significantly after just one month! Other studies suggest a link between almonds and reducing the risk of colon cancer.  Check out our custom meal planner!

Natural Foods Benefits For Boosting Energy

Natural Foods BenefitsSome people like complementary health foods. These are things that they won’t so much taste, but can sprinkle or grind up onto other food to add an extra boost.  Natural foods benefits can come from Flax seeds, which can be easily added to salads, vegetable and rice dishes, and oatmeal. This super seed is one of the few plant sources for omega-3 fatty acids, which are essential for maintaining a balance within the body and fighting off heart disease, strokes and depression. Flax seeds also carry a photoestrogen, which mimics the body’s estrogen, and works to reduce cholesterol, as well as circulating estrogen to prevent breast cancer.

Perhaps you find that warm foods and drinks make you feel naturally happier. Maybe you’re a reformed coffee junkie. Instead, why not try a cup of tea? Chai tea is a delicious blend of vanilla, cinnamon and comforting spices. Generally black and green teas are the most doctor-recommended for fighting breast, lung and digestive cancers and heart disease. Additionally, a hot cocoa can provide you with antioxidant flavonoids, which fight heart disease and cancer, will reduce toxins in the blood and improve cholesterol ratios.  The natural foods benefits don’t stop there!

“Online Nutritionist Advice Against Fatty Foods and Alcohol.”

With most diets, health experts say that fatty foods and alcohol consumption are big no-no’s. You may have to say goodbye to butter, but new research suggests that wine, in moderation, holds benefits for the heart. Red wine is said to be the best, but even white wine contains tyrosol and caffeic acid, which reduces stress, as well as polyphenols. White wine has been specifically linked with improved lung function, while red wine has been linked to everything from lowering LDL cholesterol and lowering blood-clotting agents to inhibiting colon cancer cells and reducing the risk of skin cancer. Danish doctors recommend one glass with dinner weekly or even every evening to give you that magical health boost.

As we get older there are essential numbers that start to weigh heavily upon us. We have to concern ourselves about our weight, levels of cholesterol, as well as our blood pressure. Things we may have ignored our entire lives now suddenly have great importance. However these are some of the thing that should not have been neglected. A lifetime of misuse on the body yields simply unfavorable things when left unrestrained.

Natural Foods Benefits When It Comes To Cholesterol

Your cholesterol level is absolutely crucial if you wish to remain healthy and your body functioning right. High levels has the ability to lead lead to heart attacks and stroke, both things you do not want to have to deal with. Being mindful when it comes to your cholesterol level is not simply for the elderly. It is something both younger people as well as old need to worry and be conscious of if they hope to to lead a healthy life. In this article we will cover the fundamentals of cholesterol and hopefully you will realize just how important a healthy level is to your body as well as peace of mind.  View our custom workout plan today!

What is bad cholesterol?

LDL cholesterol is bad. All cholesterol is carried by lipoproteins but the low-density lipoproteins moves in the blood stream and allows the cholesterol to begin to accumulate. If there is too much LDL then the cholesterol begins building up on the walls of the arteries. It begins to form plaque which makes the arteries hard and not as flexible. When clots form and block the artery a heart attack or stroke can occur.

What happens when cholesterol gets too high?

Well when LDL gets too high then the cholesterol begins to accumulate on the artery walls and then hardens into plaque. The build up continues until the entire artery is blocked off. This added blockage makes it hard for blood to get to the heart where it can be pumped to the rest of the body. It can lead to a heart attack or stroke.

When HDL levels are high this is a good thing because researchers believe that HDL helps rid the body of cholesterol build-up. That is why a diet rich in foods that promote HDL is always heavily recommended.

How is the blockage from the arteries removed?

The initial stage is through medicines however if there is a crucial narrowing or obstruction in the artery or blood vessel then a somewhat more invasive operation is necessary. The actual functions may vary however one common method is done through the use of a balloon angioplasty. The mechanical device is entered into the artery and then naviagted to the occlusion where the build up of plaque has happened. The balloon is then inflated to clear the passage. Nowadays the routine is minimally intrusive and most patients are capable of going home that day.

How do I know what my cholesterol is?

Well in order to know what your cholesterol is you should have a blood cholesterol testing performed at least every five years. The most recommended test is a fasting lipoprotein blood profile. This test measures not only your total cholesterol but it also specifies the LDL and the HDL levels. It is a great idea to be knowledgeable about where your numbers are and to ensure that they are in the proper healthy range.

Success With Your Weight Loss Goals

Many People today have a common goal, losing weight. To achieve healthy, effective, and lasting weight loss, learning some basics about how your body’s works is critical.

Weight Loss Goals The Basic Math of How Your Body Works –

Weight loss directly hinges on the energy balance within your body. Energy balance is a measure of whether you have eaten more calories than you have burned during the day, or if you have burned more calories than you have eaten during the day. It can be hard to understand how your metabolism works because of all the variables that depend on the outcome of the needs of your body on any given. But the main concept is that your body does basic math, addition and subtraction, or in other words, calories eaten and calories burned.

In order to achieve weight loss in a healthy way you need to be able to get a negative energy balance within your body. The two main ways to do this are through diet and exercise. It is however important to remember not to try to achieve your weight loss goals by trying to get too much of a negative energy balance, as this can counteract your weight loss achievements and goals.

Losing Weight By Reducing Calories

To lose a pound a week you need to create a negative energy balance of 500 calories per day, or 3500 a week. 3500 calories makes up a pound of fat. But don’t get to discouraged by the numbers here it can be an easy task to achieve a deficit of 500 calories a day through the combination of diet and exercise. By burning 300 calories each day through exercise you cut the amount of calories that you need to cut out of your diet to 200.

To achieve the 300 calories per day through exercise you can implement a weight training workout into your day. With strength training your body will burn calories during the workout and continue to burn calories throughout the rest of the day repairing and building new muscle. Research has shown that by doing strength training you can increase your metabolism by more than 300 calories per day, also other research has shown that your metabolism can be elevated by strength training for up to 48 hours depending on the intensity of your workout. Another benefit of weight training is that as your body builds more muscle your metabolism increases because muscle burns more calories than fat stores.

For the diet part choosing a low fat diet is the easiest way to go. To achieve your 200 calorie deficit through you diet all you need to do is to cut out 22 grams of fat from you diet this will give you 200 calories out of your diet.  With a custom meal plan you’ll be able to take all of the guess work out of the diet plan.  Each custom meal plan is built to give you your high chance of success.

The Power Of Exercise

Easy enough right? Yes it is, exercising and eating a healthy diet will get you to you weight loss goal easier and faster than you could imagine. With our custom workout plan you’ll be able to have a workout routine that will help you achieve your weight loss goals.  Remember by cutting more calories from you diet will counteract your weight loss goals, this is because when you cut out to many calories from your diet the body goes into starvation mode and slows the metabolism down. Also your muscles can atrophy, meaning that you lose muscle instead of gaining muscle, so your metabolism goes down instead of going up because the amount of muscle in your body is going down. The best way to prevent this from happening is to preserve and build muscle through exercise and try to keep cutting calories out of your diet to a minimum.