Mixing fruits and vegetables

By John Murray / November 17, 2017
fruits and vegetables

We hear more and more how it is completely wrong to eat fruit and vegetables at the same time or mix them. Whether you are mixing up juice or making a salad, you should avoid combining fruits and vegies. But is it true? Should we run away from this combination? We believe that it is true that on certain occasions you should avoid this combo, but with a few tips, it can work perfectly. Read a bit more to find out more about the nutritional facts of fruit and vegetables and the ways to combine them.

Nutritional value

fresh foodBoth of our culprits for today`s topic are nutrient-rich foods. Both have high levels of essential nutrients which include vitamins and fiber. The most important vitamins are A and K, the essential mineral is potassium, and both contain a lot of fiber. The main difference between fruits and vegies when it comes to nutritional value is the level of carbohydrates and protein. Fruits have absolutely no protein in them but have high levels of sugars and carbs. Vegetables, on the other hand, have almost no carbs, the only exceptions being peas, potatoes, and other starchy plants. Also, vegies contain almost no sugar but can have significant quantities of protein. These differences are the major arguments which nutrition experts point out not to consume fruits and vegies at the same time.


Fruits digest quickly, and if you consume them with other foods which take longer to dissolve in out the digestive system, they will ferment. Experts state that we should not eat fruit combined with other foods because of this fact. The digestive system begins in the mouth where the saliva starts to break down carbohydrates. Then the stomach mixes everything, and the digestion process continues. Enzymes and acids dissolve protein and other carbs. Finally, the process finishes in the small intestine.

Don’t save on the green stuff

There is no reason to exclude fruit and vegetables from your diet. In fact, many studies show that people in the developed world do not eat enough of fruits and vegetables. With a daily quota, you will intake a healthy level of vitamins and minerals and help fight off chronic diseases which include heart problems, diabetes, and even cancer. Fresh produce is low in calories so eat as much as you can if you are on a weight loss program.


In most cases, eating fruits and vegetables together should not pose a problem. In fact, most nutritional experts encourage it. However, if you feel abdominal pain or problems with indigestion, you should consult your doctor and consume them separately. Also, if you have problems with diabetes, you should avoid starchy vegetables with high carb content. This way you will control your blood sugar levels. There are no health hazards connected with this issue unless you already have a chronic disease or another medical problem. So, go ahead and enjoy your fruit and vegetable salad.

How to eat healthy without even notice it?

By John Murray / October 25, 2017
eat healthy meat

How many times have you tried to lose weight or wanted to start eating healthy food? In most cases, you finished eating junk food even more. The thing is that you need to learn how to minimize the number of calories and to start finding a better replacement for junk food. Furthermore, you need to understand that eating healthy food is not a period it should be your lifestyle in the future. So basically this is a change for a lifetime not just three months of diet.

Change your perspective!

If you want to lose weight, you need to thing about your diet as an improvement. It is the only way. This way you will accept more easily the fact that you are going to live in different for the rest of your life. Do not think that you are in prison and that somebody is torching you. Your diet is not your punishment; it is your resurrection. If you look at your diet as at the light at the end of the tunnel, you will embrace it and see how easy it can help you to lose weight and make a balance in your life.

Choose your diet wisely!

The main purpose of a diet is to help you to improve your metabolism, not to destroy it. The fact is that girls often do wrong; they think that diet is not eating at all. On the contrary, diet is eating more often but less than usual. The best way to be successful is to start counting calories. You can eat whatever you want as long as it fits your daily amount of calories. All you need to do is to be moderate and to respect some routine.

How do we know how much we eat at all?

How many times have you heard that fat person claims that he or she doesn’t eat at all? The fact that that type of person usually doesn’t know what means eating less. They think they do not eat a lot; they are not lying them believe what they are saying. That is the only reason why calculating is a good habit. It is the only way not to trick anybody and most of all, to be honest.

How much time to you need to have a meal?

This depends on the amount. If you eat small portions, you can eat five times a day, and you will accelerate your metabolism. If you eat three times a day, there is a possibility that your entire body will become slower than regular. Some people say that you need to stop eating after 6 pm, which is partially correct. It depends on your time of waking up. What if you are work night shifts? You need to pay attention when do you get up and go to bed and to stop eating at least  3 hours before bed time.

How healthy is lamb meat?

By John Murray / September 30, 2017
lamb meat

We consider a lamb every sheep below one year of age. Meat from a little older sheep goes by the name hogget, and even older sheep’s meat is referred to as mutton. OF course, being the youngest of them old, lamb meat is the tenderest and most valued. Lamb comes in many cuts: lamb chops (rib, loin or shoulder) and a complete leg of lamb.

Many peoples around the world eat lamb meat regularly. In some countries, it is prized above other types of meat. But is it healthy, is it good for us to eat lamb? Keep reading, and you will find out.

Vitamin and protein content

How healthy is lamb meatJust like other meats, lamb is a wonderful source of protein. It contains almost 30% of protein, which is about 27 grams per 4 oz, and it is responsible for more than half the protein of your recommended daily intake. You will also get almost half of your daily dose of vitamin B12, around a third of niacin and about 15 percent of riboflavin, all essential vitamins. For example, B12 is important for red blood cell production and the proper functioning of the nervous system. Niacin (vitamin B3) is also important for the nervous systems, and it regulates the energy transfers in the body. Finally, riboflavin (B2) is important in the metabolic processes and helps you keep good eyesight.

Trace elements and minerals

Zinc is one of the most important minerals which we can find in lamb. It plays a key role in our immune systems; it helps our wounds heal and keeps the testosterone levels at the desired height. Also, lamb is great as a source of copper and iron. We all know how important iron is for oxygen transfer and to keep anemia at bay. Copper helps synthesize red blood cells and is a crucial metabolic element.

Fats and calory count

Maybe the most serious downside of lamb is that it is rich in fats and calories. In 4 oz of lamb, you will find close to 330 calories and almost 10 g of fats. If you base your dies on a 2000 calorie per day count, then a portion of lamb will mean you took in more than 60 % of your allowed daily amount. We should all avoid saturated fats because they are a serious health hazard, leading to heart disease and high cholesterol levels. Finally, a high-calorie content will not do wonders for your waist line, either.


Another thing to watch out for when it comes to lamb are the purines. It is a source of these organic compounds which our body converts into uric acid. Uric acid, if not removed from the body, will accumulate over time and bring the risk of developing kidney stones. It means that people prone to kidney diseases and gout should stay away from foods with a high purine content. It is wise to consult your doctor about your lamb diet if you have kidney issues.

Fruit for muscle growth

By John Murray / September 2, 2017
Fruit for muscle growth

So you plan to build up a little muscle mass. Naturally, the first thing you will reach for is protein-rich foods like meat, of course. Fruits will be at the very end of your list. However, they are just as important. Fruits contain essential molecules like vitamins and minerals which play a great role in our metabolisms. For example, potassium will help you build muscle mass, carbohydrates will provide the necessary fuel for a workout, and the antioxidants will prevent cell damage.

Potassium for strong muscles

Potassium for strong musclesThe major role of potassium, a mineral by composition, is to promote electrolyte balance. It is not the direct cause of muscle growth, but it plays a very important role. You need adequate amounts of potassium in your diet so your muscles can grow. For example, an average adult needs almost 5 thousand milligrams of potassium every day. And fruits are an excellent source of it. The best fruits to keep your potassium levels high are bananas, oranges, kiwi, cantaloupe and dried apricots.


These high-energy compounds are a great way to keep your body energized while working out. If your body lacks the sufficient levels of energy needed to endure the physical activity, it will resort to burning protein. It essentially means you will be eating yourself from the inside out. So, if you are heading toward muscle growth and you are training at least twice a week, the recommendation is to provide sufficient energy from carbohydrates: at least 50% of calories should come from carbs. The best fruits for a high carb content are grapes, pears, cherries, pineapple, dates.


Tough workouts are a severe burden for your body. Exercise causes a whole chain of events in your metabolism, which, over time, leads to free radicals appearing. The natural way to fight free radicals are antioxidants, a compound which helps our cells rebuild themselves and remove the damage done by free radicals. You could, of course, consider supplements, but we always advise for natural ways. It is always best to get all the key ingredients you need straight from food. The most common antioxidant found in fruit are vitamin C, flavonoids and carotenoids. The fruits which will ensure a high antioxidant count are grapefruits, apples, mangoes, and berries.

Incorporate fruit into your diet

There is no absolute rule that you have to follow here. Your job is to ensure that you get enough of the potassium and antioxidants from fruit and how will you do this, it is completely up to you. We can recommend some ways that we believe are the best to get all the nutritional benefits from fruit.

Instead of a desert, have some fruit, a sweet ending. Then, munch up a fruit after a workout, to bring back the sugar level and have a great post-workout snack. You can also mix up some yogurt and fruit for a refreshing dessert. You can’t go wrong with fruit.

Foods for a longer life

Foods for a longer life

There is no question about: science proved that eating certain foods will certainly prolong your life and keep you healthy. But most of us, when we come to a certain age, stop eating some foods we used to eat regularly. Many people just do not feel like eating kale or brussel sprouts anymore. They hate the cooking procedure, maybe, or they simply do not understand the importance of a healthy diet. Whatever the reason is, a healthy diet does not have to taste bad, as most of us would believe.

Also, many people have the habit of eating foods they don’t like so that they can go wild for the weekend and then wreak havoc in the local McDonalds. That is why many nutritionists recommend to find the healthy foods we like and then stick with them. This way you enjoy what you eat, and you eat healthy foods. And, of course, you have to eat in desired quantities (around 1,800 to 2,000 calories per day) and form a good all-round diet rich with a variety of nutrients.

Build a better cardiovascular system

healthy weight healthy lifeA great part of the American population suffers from cardiovascular diseases. This serious health problem has a lot to do with your weight, and we know that a lot of Americans are overweight, if not obese. In fact, more than a third of people over 65 are obese. It is a major health hazard, leading to diseases like diabetes and heart disease.

The best foods to keep your heart running smoothly and to keep an on-point cardiovascular system are the ones who keep cholesterol and blood pressure down. For example, these include vegetables and fruits (and a good amount of them), whole grains, low-fat dairy products (cheese and yogurt), fish in abundance, poultry (skin removed) and olive oil. Furthermore, try to incorporate omega three rich fish like salmon and trout into your diet. They significantly lower the risk of heart disease. The key component found in vegies and fruits which help your heart are fiber and minerals.

Keep your nervous system running

Many experts consider vitamin B12 to play an important role in your nervous system, especially when it comes to memory loss. The best foods you can consider sources of B12 are meats, fish and milk products. Alzheimer’s is most commonly associated with the intake of foods such as white bread, read meat and french fries. There are no specific answers to do question which foods should you eat for a healthy brain, but most experts confirm that it should be antioxidant-rich foods. These include vegetables like spinach and kale and tomatoes, nuts (especially walnuts) and blueberries. Furthermore, omega 3-rich fish (salmon, trout, herring) have excellent anti-inflammation properties, which certainly helps to keep your nervous system functioning properly.

The key strategy for a healthy body and a long life is to eat moderately, diversify your foods and try to eat as much of vegetables and fruits possible.

Don`t quit the meat

By John Murray / July 18, 2017
meat products

Meat is a staple food on every continent of the world. It is very hard to name a country or a region where meat is not a regular, everyday meal. Meat products are one of the six basic food groups, and they include pork, beef, fish and different types of poultry.

There are efforts in the media to discredit the nutritional value of meat and to promote vegetarianism and veganism. We believe that meat should stay on the table, but in moderate quantities. It contains essential mineral and vitamins and gives us plenty of energy. However, moderation is essential. The recommended daily consumption of meat for an average person should be around 6 oz.

Vitamins and minerals

Meat and meat products contain a few important vitamins. Quantities are measured in traces, and the vitamins are E, B1, B2, B3, and B6. All of them play an important role in keeping us healthy and maintaining the stability of our metabolism. For example, vitamin E is a strong antioxidant. It lowers the number of free radicals which invade and damage your cells. Vitamin B1 helps you to grow strong muscles, B2 creates the essential red blood cells, and B3 makes your digestive system work perfectly.

Vitamins and minerals in meats

When it comes to minerals, the most important ones found in meat are magnesium, zinc, and iron. Magnesium is a very important mineral which fortifies the integrity of your bones and iron plays a crucial role in our body. It is an integral part of hemoglobin,  a molecule found in red blood cells which transport oxygen to organs and tissues. Finally, zinc helps us maintain a strong immune system.


Most of us heard about this property of meat, namely that it contains important proteins which we cannot find in other food groups. These are called complete proteins, and our bodies need them to keep our muscles, hair, bones, skin, and organs healthy. Proteins are important to the organism as a whole because they manufacture new cells.

meatsSaturated and unsaturated fats

The first thing we usually think about when we hear the word “fat” is how to avoid them. But, you should know that certain kinds of fats have a very good effect on our overall health. For example, Omega 3 fatty acids lower cholesterol, help manage blood pressure and triglyceride levels. They will help you reduce the risk of cardiovascular diseases. The most common sources of omega 3’s are certain fish: herring, trout and especially salmon.

On the other hand, saturated fats are something to avoid. These are commonly found in pork, beef, lamb and organ meat like liver. This is what we usually call red meats, and we should learn to control the intake of these products. Try to go for leaner cuts of steak or roast and make sure you avoid the chicken skin. All in all, meat is an important part of our diet, but a little bit of moderation when it comes to meat is essential.

Healthy Meats – The Proteins

By John Murray / June 16, 2017
Healthy Meats – The Proteins

Eating meat can improve your overall health a lot. If you want to avoid nutrient deficiencies, keep your overall health optimal and maintain high energy, you need to eat meat.  Wild game, beef, chicken, and fish offer a very specific array of nutrients, proteins, and vitamins. It is very important to eat a wide variety of healthy meats. That way you are ensuring that you remain healthy for a very long period of time. And if you are working out, meat is literally mandatory. That is why we decided to make a list of the most important healthy meats that you can eat without any fear of disease.

Various Healthy Meats

Chicken comes to number one when it comes to healthy meats. It is low in fat and high in protein. Chicken breasts or white meat is low in calories and it goes really well with fruit and vegetables.

Fish has great texture and taste and is perfect for grilling. Rich in proteins and amino acids as well as Omega 3 fatty acids, fish can do miracles for your health and the Internet is swarming with delicious recipes.

Various Healthy MeatsPork is commonly addressed as the most unhealthy meat but that is not entirely true. Pork tenderloin is considered to be a lean red meat, very rich in protein. Feel free to have it once a week but not more.

Just like chicken, lean ground turkey is full of selenium. This high quality meat is literally stuffed with protein and it goes extremely well with veggies. The same goes for turkey breasts.

Eye round steaks are splendidly low in fat and rich in protein. Besides being extremely delicious, these are the leanest beef cuts that you can find.

Scallops are absolutely great for muscle building because of how rich they are in protein. These low fat clams can be cooked in less than two minutes so enjoy.

Just like scallops, shrimp are an abundant source of proteins and tasty as well.

Tilapia is really tasty and very low in fat

Tuna fish is low in fat as it is non oily fish and it is immensely rich in proteins. Ground beef is not too fatty and it is rich in creatine and iron. It will give you a lot of energy. Coming from flatfish family, halibut is loaded with selenium, protein, omega 3 fatty acids and B vitamins.

The Mystery Of Healthy Meats

By John Murray / June 16, 2017
Nutrients Contained In Healthy Meats

There is a bad reputation that follows meat all over the world. Some people say that it’s bad for your health and the other say that it causes various problems including cardiovascular disease, diabetes or even cancer. Some of this is true. Eating excessive amounts of meat is surely not good for your health. Also, a type of meat is very important because not all meat is healthy. Meat is important for you because it is the best source of proteins. All over the world, experts will tell you how it is best to eat white skinless poultry meat or fish. There is some truth in it but, you will not go wrong if you eat pork or beef. Just be moderate about it. And always remember, the bigger the variety of food on your plate, the better your health will be.

The types of healthy meats

Lean meat is good meat. With that in mind, poultry, the white meat, in particular, is leaner it can get. Turkey and chicken are both low in fat and rich in protein. This meat is so healthy for you that you can eat it every day in unlimited amounts.

Red meats are the most notorious ones, along with pork. But, not all types of red meats are bad. Red meat like beef is full of zinc and iron and proteins as well.

Fish is low in calories, high in protein and low in fat too. Oily fish are richer in fat but that fat is healthy actually.  Non oily and oily fish go best in a combination. So two to four servings per one week and you are good to go. Canned tuna and salmon are the best examples of both.

The types of healthy meatsOf course, if you fry meat, no matter how healthy it is, you will make it unhealthy and that is why it is always best to grill it or cook it rather than fry it. Trim excess fat whenever you get the chance and most importantly, always make sure to avoid processed meat like burgers, various delicates like salami or red sausages with low meat content. Livestock that has been grown in natural conditions and on farms is the best source of healthy meats. Mass production is using various chemicals and hormones in order to boost their production but that is what makes their meat low quality.

Nutrients Contained In Healthy Meats

By John Murray / May 25, 2017
The most important nutrients

It is scientifically proven that humans have a digestive system that is equipped for digesting proteins, fats and other nutrients that we can get from animals. Our digestive system does not have the full capability to digest cellulose, the main plant fiber. So, the only logical solution is to eat both plants and meat. Vegetables and fruit are good for you and so is meat. Limiting the consumption will only bring good things to you. Unprocessed, high quality meat is rich in many necessary nutrients that you need on a daily basis. Not only you, but your body needs it. There are a lot of vitamins in meat. Niacin, iron, zinc, B12. B3, minerals, selenium, all these healthy substances will improve your overall health. Now, B 12 vitamin is immensely important for you and you can not get it from eating only plants.

The most important nutrients

Meat is full of healthy fats. Also, omega 3 fatty acids too and the list goes on. Some of those nutrients can not be found in plants. Creatine, for example, the main source of energy can not be gotten from plants. It is what forms the energy reserves in your brain and muscles. Carnosine is a powerful antioxidant. It provides protections against various diseases and degenerative problems and it can only be found in animal foods. DHA and EPA are the most active forms of omega 3 that are primarily found only in animal foods. Some plants are also containing omega 3, or one form of it called ALA but, our body can not convert it into an active form which makes it useless in that form.

Now, it is true that over excessive consumption of meat can cause some problems and diseases. That is because the meat is rich in saturated fat as well. However, if you limit your consumption and you eat a wide variety of meat like chicken, turkey, fish, ground fed beef and so on, you are avoiding the risk of any problems what so ever. Fish, in particular, is considered to be the healthiest meat in the world, especially sardines and salmon. You can also avoid any risks if you avoid processed meat. Mass production is using all kinds of chemicals to cope with the fast lane of their sales. This is lowering the quality of their meat. That is why unprocessed meat is healthy meat.

Nutrients Contained In Healthy MeatsNow, we already mentioned that meat is rich in proteins which are basically strings of amino acids that are linked together and folded into various shapes. Meat contains all of the 9 amino acids that our body needs. Proteins are not important only for your muscles but for your bone health as well. They increase the bone density, avoiding any problems in old age. And in the end, there are no proven health benefits to not eating meat. Basically, you do not need to eat meat every day to remain healthy but you can so feel free.

Healthy Meats Are Important For Your Health

By John Murray / May 18, 2017
Healthy Meats Are Important For Your Health

People nowadays are very convinced that fruit and vegetables are solely enough for their daily diet. They think that those suffice when it comes to their daily nutritional needs and that plant protein is better or healthier than animal one. This is absolutely not true and if you remove meat without finding the right substitute for it, you can become anemic and lose the proteins from your body that are helping to build your muscles. Eating meat is not mandatory but it is good for your body and organism. We will point out some of the benefits or eating meat. These benefits can directly contribute to carrying out vital metabolic functions while providing a lot of energy as well.

Benefits of eating meat

Benefits of eating meatMeat is full of proteins. Proteins are very important for the body so a daily intake of proteins is simply good for you. Proteins can improve the overall health and they help with repairing and building of body muscles and tissues. They also help the production of antibodies that are helpful against any kind of infections. This directly strengthens your immune system. Meat is also rich in amino acids and they can contribute a lot to your health. Meat is also rich in zinc, iron, and selenium, all three playing a big part in your body. Zinc helps tissue formation and improves your metabolism, iron is good for your hemoglobin and the transportation of oxygen through your body while selenium reduces fat and chemicals in your body.

Vitamins A, B and D are usually found in meat. These three vitamins along with vitamin E are the most important for your health. They will help with your vision, teeth, and bones as well as central nervous system, improving your mental health as well. These vitamins play an important part for your skin’s health as well. They can improve the elasticity and remove the aging marks. Vitamins A, B and D are usually found in meat. If the livestock is raised properly and without antibiotics and hormones, then the meat will be healthy and good for eating.  It is not the meat that is to blame, it is the mass production that is using harmful substances to enhance the mass and growth of livestock. This leads to some processes within their bodies that are resulting in producing bad chemicals that stay in the meat. Those chemicals are what is causing the diseases and all problems that are meat related.

If you are consuming meat with vegetables and you eat fruit as well, you will never have any problems with your health what so ever.

Limit your consumption and eat the wide variety of foods and meats and your body will remain healthy. Humans are omnivores so the best combination for us is eating both meat and plants. Our digestive system does not have the specialized organs for digesting cellulose which is the main plant fiber. That is why it is not good for humans to eat only plants but meat as well.

Fresh Food – Healthy Meats

By John Murray / May 10, 2017
Fresh Food – Healthy Meats

Many people of today think that they will live healthier and longer if they cut out the meat of their everyday diet. Part of it is true but, that is not the solution to losing weight and living healthier. The excessive consumption of red meat does increase the risk of premature death, certain forms of cancer and heart problems. If livestock is raised in the polluting, hormone and antibiotic driven factory farms, it only contributes to the ever increasing problem of antibiotic resistant diseases. This does not mean that you should not eat meat ever again, no. That is why we will introduce you to some benefits of eating meat.

Benefits of eating healthy meats

There are six meats that are classified as being healthy and good for your health. Remember, always eat meat in average amounts, it is much healthier that way. Healthy red meat is full of amino and the fatty acids. Amino acids are good for muscle building and the fatty acids help with your brain mass. If you did not know, your brain is over 60% fat.  Also, this meat is rich in omega 6 fatty acids which are more than good for your overall health, especially if you have a Parkinson’s disease or any other form of cognitive decline.

Grass fed beef is good for you because of vitamin E. Grass fed beef is good for you because of vitamin E. Vitamin E is a very powerful antioxidant and it successfully fights off any free radicals that can come from aging. It is also good for your immune system. Since this meat is high in protein, it is also leaner. It is also rich in good fat.

Fish, raw or sustainable canned, is the best source of omega 3 fatty acids. Whether it is salmon or sardines, you will get your share of these healthy fatty acids. Salmon is known as the cleanest and most well managed fish on the planet and just like sardines, it is abnormally healthy for you.

Organic chicken is full of protein. Some of the highest levels of protein are found in chicken. That is exactly why this meat is more than good for fighting obesity, heart disease or diabetes.

Wild boar meat is rich in vitamin B, especially niacin. It lowers bad cholesterol while boosting the good. It is also rich in thiamin and B6 which are great for boosting your energy levels. And additionally, wild boar meat is rich in zinc as well, well known for doing miracles for your immune system.

Turkey is full of selenium, a great source of healthy protein that is good for boosting your immune system to fight against any infections. Selenium has the ability to bind with the heavy and toxic metals like arsenic or mercury and it protects your heart muscles from any potential damage. Like chicken, turkey meat is less likely to harbor drug resistant bacteria.

If you regularly eat these types of meat, you are less likely to have any problems. Mix them with veggies and enjoy.

The Balance Between Healthy Meats And Fresh Food

The Balance Between Healthy Meats And Fresh Food

Most experts of today are advising that it is the best to find a balance between healthy meats and fresh food like fruit and vegetables. This also includes grains and small amounts of unsaturated fat in your every day diet. Depending on your preferences, whether you are a vegetarian or vegan or maybe have a health condition that may require dietary restrictions, you do not have to stop eating meat or veggies in order to stay healthy. There is something that is called a food pyramid. It is like a visual representation of how different foods that fall into various categories fit in a diet that is healthy. The base of the pyramid is comprised of foods that you can or should consume more often and in larger quantities. The foods that you should limit are more to the top of the pyramid.

Both meat and fresh food are in the pyramidBoth meat and fresh food are in the pyramid. Meats are placed higher of course. If your diet favors veggies and fruit over meat, you will not go wrong with it. Limiting your meat consumption can do miracles for you. Both meat and fresh food are crucial when it comes to nutrition. Your body needs amino acids in order to maintain a healthy immune system or prevent loss of body mass. Meat is more than an abundant source of complete protein that is high in amino acids. Lean red meats, poultry, and fish are the best and the healthiest sources of protein. Your perfect healthy diet should include at least five servings of vegetables each and every single day. It is very important to stick to eating fruit and veggies because they have numerous health benefits. They can lower the risk of any heart problems, preserve good vision, reduce the risk for certain types of cancer and maintain gastrointestinal health.

Servings and Portions

When you know what you should eat the most every day, there is one more thing that is really important in order to see some results of your healthy diet. Knowing recommended serving sizes is literally half of the job done. You can eat healthy food but if you eat it too much, it is still not good for you. Maybe you will not get ill but you’ll become obese and that is a condition that needs treatment. To avoid unnecessary problems, you can always pay attention to the recommended serving sizes of both healthy meats and fruit and veggies. Servings and PortionsThese serving sizes are usually defined in various ways but the most common one would be by measurements like ounces or teaspoons while portions represent your daily intake of certain food. 200 or 250 grams of meat and almost the same amount of vegetables makes a perfect meal. Always pay attention to this and remember, it is better to eat twice than to overstuff yourself. You will do yourself a huge favor is you start paying attention to details like this. Eat healthy and enjoy yourself.

A Diet Of Fruit, Vegetables And Healthy Meats

By John Murray / April 27, 2017
A Diet Of Fruit, Vegetables And Healthy Meats

A diet consisting of lean protein and fresh vegetables and fruit is what most people think suits our digestion and genetics the best. A diet like this can be extremely healthy and good. It is a challenge though, it makes one stick to it strictly which can become a problem after a while. It is important to have a high protein content in your diet that is closely followed with nutrients and raw fiber that you can get from fresh food like raw produce. The best thing about this diet is the fact that there are no limits to how much fruit or vegetables you can eat or healthy meats as well but, you can not eat any food that is not in the category of your diet.

How to eat meat and the amount of fruit and vegetables

Lean cuts of meat are the best for your diet. If you remove all visible fat, you can increase the amount of meat. Seafood, white meat, red meat, fish, all are good and healthy so feel free to eat it as much as you can but, always keep in mind to leave some space for your veggies and fruit. Skinless white meat poultry, flank steak, pork tenderloin or bison or turkey will do just fine for you and those meats are low in fat and high in protein and omega fatty acids. The same goes with fresh food like fruit and veggies. You can feel free not to limit yourself when it comes to fresh food. Raw produce will maximize your fiber and nutritional intake. Low calorie high volume vegetables like broccoli, cauliflower, cabbage and lettuce are the best for you and you can eat as much as you want.

It is very important to find a perfect substitute for butter, shortening, and margarine. Use flaxseed, olive oil, nut oil or avocado oil. These oils will decrease your daily intake of saturated fat. The best thing to do is to make these plant based natural healthy oils the basis of your diet when it comes to all fats and you will be doing yourself a big favor. Also, avoid flour or products like peanut butter, all grains legumes like soy, beans or peas and refined sugar or starchy vegetables. If you have to eat those, eat them in very small amounts and on rare occasions. What you should absolutely avoid is added sugar as well as salt and yeast. Any food that has gone through fermentation process is not good at all.

The only quality sources of fiber, vitamins, and minerals that you need are fresh foods and healthy meats. You do not need anything besides that if you want to remain healthy for a very long period of time. You can use seasoned foods instead of salts like powdered onion or garlic, cayenne, chili powder or pepper or any other natural spice that can enhance your health and the taste of food.

How To Lose Weight With Meat And Vegetables

By John Murray / April 27, 2017
How To Lose Weight With Meat And Vegetables

To lose weight is pretty much to reduce your daily carbohydrate intake. A meat and vegetable diet can help you with that a lot. Although this diet is not fully nutritionally adequate, you can use it for a certain period of time and after the wanted result, start eating regularly again. It basically means that you eat only these foods while avoiding other. It includes all kinds of meat like beef, chicken, fish or turkey as well as vegetables even leafy greens like beans and starchy vegetables. It is all about avoiding nutrient dense foods like fruits, nuts, oils, whole grain products, pasta and brown rice, various seeds, cereals and dairy products. Also, any added sugar is not allowed as well. If you want to lose weight, you need to get rid of the added sugar for good. That means no refined starches or sugar sweetened beverages, no added solid fats such as butter or hydrogenated oils.

Weight control and nutrition

A meat and vegetables diet makes you lose weight because you are avoiding high calorie foods. You can eat ham and steamed veggies for breakfast, lots of salads and chicken for lunch and fish and mashed potatoes for dinner and that is just one recipe. Avoid the constant consumption of fatty meats and starchy vegetables such as potatoes for example. It is very important that your diet is adequate in zinc and iron. Weight control and nutritionAlso, you need fiber and vitamins, especially A, C and E. Beans, potatoes and many other veggies are abundant sources of potassium. It is a dietary fiber that is good for you and they are also rich in vitamins A and C. It is also important to keep your diet low in folic acid. Since this diet is low in calcium and vitamin D, you can cope with this by eating fatty fish. Salmon and sardines are the best choices.

It is important to stay persistent with your diet. Maybe your organism will not get all the necessary nutrients over that short period of time but you can always take all of them later. To lose weight is to maintain that diet and meat and vegetables is the best way to go. After you see the results, you can start eating nuts, peanuts, and canola, flaxseed or soybean to increase your intake of vitamin E and unsaturated fats. Some healthy meats are already rich in vitamin E and fats as well, so do some research and start working on your health.

How To Lose Weight With Meat And VegetablesA consistent diet made of fresh foods and healthy meat will make you full of energy, both mentally or emotionally and physically. You will embrace this healthy lifestyle and improve the quality of your living. Losing weight usually improves the mood and the mental state of people, giving them more inspiration to start doing things for themselves. This socially engages them more which is improving the quality of their own lives eventually. Start living and eating healthy.

Why Fresh Food Is So Important

By John Murray / April 19, 2017
Why Fresh Food Is So Important

Fresh food is the best for us. What does this mean actually? It means that you get to taste food that is free of any ingredients or chemicals that are potentially harmful to your organism. There is a saying that you are what you eat. Eating healthy and fresh food means to live healthy and sustainable. Fresh food contains no additives or any kind of chemicals like pesticides and insecticides. It is completely naturally grown with one purpose, to give you nutrients that you need in order to survive. Fresh food also tastes much better than anything grown with any chemicals. Have you ever wondered why food from the countryside tastes much better than food in big cities? Because it is fresh. It is grown through natural processes and it is completely natural and healthy.

Eliminate processed food from your diet

If you eliminate processed food from your everyday diet, you will reawaken your taste buds for sure. It will take just about two weeks or maybe three, but you will start noticing the difference absolutely. Eating just seasoned fresh flavorful food will make you feel that juicy fresh taste right at the tip of your tongue. Eliminate processed food from your dietGood flavor and nutrition alone should be enough to convince you that fresh food is more than just good for you. The best part about fresh food is that you do not need much to prepare or cook it, just the simplest ingredients like salt, pepper, garlic and fresh herbs or vinegar. It will enhance their natural flavor and make it tastier.

Why Fresh Food Is So ImportantIt is true that fresh food is all about flavor. It is also about health as well. There is something about tasting the fresh food right from the garden. It is even better if you grew it yourself. Since fresh food is all natural, that means that all the good and healthy stuff in it is still there, untouched by any chemicals. So, by eating fresh food, you are renewing your daily intake of vitamins and minerals and all other healthy compounds that your body needs in order to function properly. Eating healthy means that you are lowering the risk of any diseases too. Some fresh foods have the ingredients in them that can prevent heart problems and various types of cancer. It is true that fresh produce has a shorter shelf life and you have to eat it right away before it turns. At least, it’s not full of hormones and pesticides like mass produced foods.

Hormones are used to stimulate the growth of vegetables and fruit, even livestock, This is related directly to the creation of the antibiotic resistant bacteria that makes humans ill after the consumption of those enhanced foods as well as a lot of other problems. Chemicals are very dangerous and should be avoided at any situations. That is why it is always better to grow your fresh food in your own garden and enjoy the best flavor there is.

The Rainbow Of Fresh Food

By John Murray / April 12, 2017
The Rainbow Of Fresh Food

It is a known fact that diet and health are very closely related. That is why the fact is that a diet that is rich in both vegetables and fruit is simply good for you. Fresh food like fruit and vegetables or raw produce, contains the most of the healthy ingredients that our body needs. Frozen and canned food is good too unless it contains any added salts or sugars. Eating a lot of fresh food can help you to fight the signs of aging as well as many other problems and conditions. Due to the healthy content that is found in fresh food, eating fruit and vegetables can help you to stay healthier much longer. There are even some studies that show how vegetables are more important than fruit even though, both are recommended in limited amounts.

The Rainbow Of Fresh FoodNow, it is important to realize the how valuable to your health eating of fresh food is. The importance of fiber is really crucial to all humans but what matters also is the color. The color of some fresh food may suggest what it is rich in, so the pigments do matter. The bigger the variety of fresh food you eat, the better your health will be. Even though many studies suggest that it is always better to eat fruit and vegetables raw and fresh, you can also cook them in soups and stews. The only thing that matters is not to overcook your veggies because of nutrients. Avoid fruit juices because they’re nothing but sugar overall and too much sugar is not good for your health, teeth especially. Tomatoes are considered to be fruit but they are a rich source of B vitamins, fiber and minerals so you are welcome to eat tomatoes at all times.

It is important to eat the rainbow of fresh food that is extremely and immensely rich in essential vitamins and minerals. Red is for lycopene, orange is for beta-carotene, yellow is for carotenoids like lutein and zeaxanthin, green is for chlorophyll and purple is for anthocyanins, well known anti agers.

Fresh Food Is The Food For Your Health

By John Murray / April 5, 2017
Fresh Food Is The Food For Your Health

There is a saying that the tastiest and the easiest way to stay healthy is to eat plenty of vegetables and fruit. People actually avoid eating raw produce but, that is completely and entirely wrong. Fruit and vegetables are tasty and healthy but there is much more to fresh food than only that. A human body needs certain things in order to function properly. It needs vitamins and minerals, various fats and water, amino acids, proteins and a lot more. This is what makes you feel energetic and healthy and strong. Fruit and vegetables are full of fiber. Fiber improves your digestion. Heaving a healthy stomach is crucial to your health in so many ways that you are not even aware of. Also, both are rich in minerals, vitamins, and antioxidants.

All of these can prevent various diseases, problems, conditions and so on. Eating a lot of fresh food will help you to maintain your vision, protect you against stroke or heart problems, type two diabetes, even some types of cancers. It is best to choose the variety of colors and types of fruit and veggies. The colors are usually closely related to various nutrients. There is a misconception that frozen or canned vegetables and fruit are not good for your health. Just read the nutrition information and if you see any added salts or sugars, avoid it.

Buy fresh food in season

Both fruit and vegetables in season are cheaper and fresher. Buying something off the season usually means that it was grown under suspicious conditions and you do not want to take that risk. Instead, follow the seasons and eat seasonal fruit and vegetables. Fresh and raw food is always better so you can not go wrong with it.

Buy fresh food in seasonIt is very important to know how much you can eat per one day. Even if you eat only healthy foods, eating too much can cause many problems and conditions like obesity and overweight. The most recommended would be to eat two fruit servings and five vegetable servings every single day.

Serving Suggestions For Fresh Food Like Vegetables And Fruit

Serving Suggestions For Fresh Food Like Vegetables And Fruit

Veggies and fruit can be a really tasty and handy snack food that is easily carried to anywhere you need to go. You can include them in almost every meal and they are the most important part if you want to maintain a healthy and well balanced diet. The warmest suggestions how you can make the best out of your fruit and veggies would be to always keep a snack size veggie and fruit portions that you can easily access. For example, a salad would be a good example of how you can have a tasty and nutritious snack without having to buy or eat any of the unhealthy snacks like chips or any deep fried snacks. Always keep fresh fruit in your sight. This is easily done if you keep it on the table or the bench.

Add more fruit and veggies to your favorite recipes and mealsAdd more fruit and veggies to your favorite recipes and meals. Just enrich your usual menu with some added veggies and you are good to go. Also, you can make your meals much more interesting if you start using the variety of colors and texture of both fruit and vegetables. Not to mention that your meals will become a lot healthier if you do. By experimenting with these combinations, you can even discover some new ways of serving veggies and fruit and thus, improve your cooking skills. Some fruit goes well with veggies so making a salad is the best way to get the best of both. Meat and vegetables are always going very well together so meat and veggies stirfries is a good solution too. It is always best to eat fruit and veggies raw if it is possible. There are a lot of different veggie soups.

Fruit juice

There is a disbelief that all fruit juice is healthy and good for you. What people do not know is that fruit juice does not contain the same amount of healthy and good nutrients as fresh fruit at all. The biggest problem is that the fruit juice is full of sugars, lots of sugars of all types. Some of them are good for you but, most of them are really bad for your health. They are natural but that does not necessarily mean that they are good for your health. It is always better to eat the fresh fruit and drink a glass of water instead.

Here are some tips on how you can prepare and cook your fruit and vegetables.

Avoid bruising by using a sharp knife. Try veggies or fruit pureed into smoothies. Always cut off only the inedible parts. Usually, the best and the most useful nutrients are found in the skin or leaves or just below the skin. If it is possible, use monounsaturated cooking oils and stirfry, grill or steam and bake methods. You can reduce nutrient loss if you don’t overcook your veggies, a lot. Avoid creamy sauces and butter or sour cream. You can use vegetable pestos.

Fresh Food – Fruit, Vegetables and Pulses

By John Murray / March 22, 2017
Fresh Food – Fruit, Vegetables and Pulses

Fruit is usually eaten raw. There are some varieties when it can be cooked too. Fruit generally contains seeds so some of them you can even use to plant and grow them in your own backyard. It is sweet and fleshy and full of healthy elements like minerals and vitamins. Since fruit comes in a wide variety of shapes, colors, and flavors, here are some of the types of fruit that you could use in your everyday diet.

Apples and pears, citrus fruit like grapefruits, oranges, limes, lemons and mandarins, stone fruit like apricots, plums, nectarines, and peaches, exotic and tropical like mangoes and bananas or pineapple, berries like raspberries, strawberries, blueberries, passion fruit or kiwi, melons like rockmelons, honeydew melons or watermelons and tomatoes and avocados.

Types or families of vegetables

Just like fruit, there is a huge variety of veggies as well. They can be classified into biological groups which are called families. Families can include leafy green, cruciferous, marrow, root, edible plant stem and allium.

Leafy green that are mostly available are silverbeet, spinach, and lettuce. Cruciferous would include cauliflower, broccoli, Brussels sprouts, and cabbage. Pumpkin, zucchini, and cucumber go under marrow and sweet potato, yam, and plain potato go under root. Veggies like celery and asparagus are what we consider as edible plant stem and allium are garlic, onion, and shallot.


Pulses or legumes are a really valuable addition to your everyday diet. Usually, legumes need to be cooked or prepared in a special way before you can eat them. They completely and entirely improve your digestion and the elimination of harmful toxins. Cooking them improves a lot their nutritional quality as well. There are many forms of legumes but the most known ones would be soy products, legume flours, and dried and fresh beans and peas.

Soy products are tofu or bean curd and soybeans. Legume flours are lentil, soy, and chickpea flour, also known as besan. Dried beans and peas are chickpeas, lentils, haricot and red kidney beans and fresh beans and peas are green beans and peas, broad and butter beans and snow peas.

Fruits and veggies of similar color contain similar protective compounds. It is recommended that you try to eat a rainbow of veggies and fruit for the fullest range of health benefits. LycopeneYou can combine them by their colors. For example, red foods like watermelon and tomatoes are full of lycopene. Lycopene is crucial in fighting heart disease and prostate cancer. On the other hand, green vegetables like kale or spinach are full of lutein and zeaxanthin which help to fight the age related eye disease. Blue and purple foods like eggplant or blueberries are full of cancer fighting anthocyanins and white foods like cauliflower contain sulforaphane which is also helpful for some types of cancer. So, the bigger the variety of veggies and fruits in your diet, the smaller are the risks of any harms that could endanger your life or health.

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