SIX PILLARS OF GOOD ‪#‎NUTRITION‬

Nutrition might be quite confusing but if you can keep well with these six pillars, you are on the move to having a healthier you 'nutritionally' because good ‪#‎health is more than ‪#‎food!
These rules are keys to getting that body you desire, whether the muscular one or the less fatty one. You don't have to get obsessed over calorie counting or what to eat, just streamline your diet to these pillars and you are good to go!

PILLAR ONE: EAT FIVE TO SIX TIMES A DAY

What! Can I do that? Yes, you can if you try. I will enlighten you on this. It is three main meals and two to three in-betweens. We need to meet up with our daily requirements of ‪#‎nutrients and this can't be met by our monotonous ‪#‎meals. Eating varieties can help meet up with this.
Doing this, you get;
-more ‪#‎energy
-less ‪#‎hunger
-reduced food cravings
-control ‪#‎blood sugar levels & insulin production
-reduce body fat storage
-maintain & increase lean ‪#‎muscle mass
P.S.: the main meals shouldn't be bulky; small meals. The in-betweens can be healthy snacks and fruits.

PILLAR TWO: LIMIT YOUR CONSUMPTION OF ‪#‎SUGARS AND PROCESSED ‪#‎FOODS.

It has been hammered all over media of the harmful effects of sugar to the body. Here are some;
• can cause liver disease,
• can cause insulin resistance which progresses to diabetes,
• can cause cancer,
• can be highly addictive,
• it is a leading contributor to ‪#‎obesity and ultimately ‪#‎heart disease.
Most processed foods contain preservatives which are cancer causing (e.g. tartrazine, MSG, etc.), plus during processing, the nutrients in these foods are usually lost. Some of these processed foods also contain high level of ‪#‎salt which aren’t friendly to the body. Go natural; go organic if you want to live longer!

PILLAR THREE: EAT ‪#‎FRUITS AND ‪#‎VEGETABLES THROUGHOUT THE DAY.

A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of ‪#‎cancer, lower risk of eye and digestive problems, and have a positive effect upon blood ‪#‎sugar which can help keep appetite in check.
Do you have ‪#‎food cravings during the day? Why not try taking fruits and vegetables, they are really filling. Cucumber is a good idea.

PILLAR FOUR: DRINK MORE WATER AND OMIT CALORIE-CONTAINING BEVERAGES.

The benefits of water are endless. Water helps in maintaining the fluid balance of the body, fuel the muscles, give clearer skin, kidney function, brain boost, etc. Taking a glass of water first thing in the morning can help kick start your day. Calorie-containing beverages might be supplying calories which are not needed at the present moment.

Here’s how to drink water at the correct time to maximizes its effectiveness on your Body:
Drink two glasses of water after waking up – helps activate internal organs.
Drink one glass of water 30 Minutes before meal – helps digestion
Drink one glass of water before taking a bath – helps lower blood pressure
Drink one glass of water before sleep – may help to avoid stroke or heart attack.

PILLAR FIVE: FOCUS ON CONSUMING ‪#‎LEAN PROTEINS THROUGHOUT THE DAY.

Proteins are needed for body building and replacement of dead tissues. In cases of famine and starvation, it can also be used as a source of energy. Though ‪#‎protein offers heart health benefits, many protein-rich foods are high in saturated fat, raising cholesterol and increasing the risk of coronary heart disease. Examples of lean proteins are poultry, fish, snail meat, soy products and ‘beef’.
By boiling poultry ‪#‎meat and removing the skin of chicken, you reduce the amount of fat contained in it. Beef tendons which are usually tough, are also good; they promote healthier skin and help in bone problems especially in the elderly.

PILLAR SIX: SAVE STARCH-CONTAINING FOODS UNTIL AFTER A WORKOUT OR BREAKFAST.

Starch containing foods release sugar into the body at once which can cause a spike in blood sugar and lead to metabolic disorders. You only need these spikes when your body really needs it; when metabolic rate is high, which is after a workout or breakfast. So when scheduled well, it can be of benefit to the body by restoring the energy lost.

This brings us to the end of the six pillars of good nutrition. We all live busy lives and nutrition can’t be a focus during the week. It needs to be automatic. That’s what these pillars are about; they make nutrition a no-brainer.