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Special Diets – Sport360.fit

Special Diets – Sport360.fitMy health tips for this Ramadan!What’s best to eat when flying?Reduce Your Weight with the Points Diet SystemCheck out the Secrets of Lionel Messi’s Diet!Take a Look at This Iron-Rich Diet for Anemia PatientsWater Diet! Is It Worth It?Enjoy Mediterranean Beauty with A Mediterranean DietThese Drinks will DEFINITELY Help Your Six Pack!Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31https://sport360.fit/en Sun, 14 Oct 2018 05:50:57 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.3 https://sport360.fit/en/special-diets/2514-health-tips-ramadan/ https://sport360.fit/en/special-diets/2514-health-tips-ramadan/#respond Tue, 24 Apr 2018 07:09:21 +0000 https://sport360.fit/en/?p=2514 During Ramadan you should aim to eat in a similar way to your normal everyday diet, unless that diet is full of junk food that is! Eat across all the food groups, particularly focusing on foods that will promote a slower rate of digestion which will help maintain energy levels during the fasting hours. This […] The post My health tips for this Ramadan! appeared first on Sport360.fit. ]]> During Ramadan you should aim to eat in a similar way to your normal everyday diet, unless that diet is full of junk food that is! Eat across all the food groups, particularly focusing on foods that will promote a slower rate of digestion which will help maintain energy levels during the fasting hours. This…

Special Diets – Sport360.fitMy <a title="health tips" class="aalmanual" href="https://mag.rjeem.com/tag/health-tips/">health tips</a> for this Ramadan!What’s best to eat when flying?Reduce Your Weight with the Points Diet SystemCheck out the Secrets of Lionel Messi’s Diet!Take a Look at This Iron-Rich Diet for Anemia PatientsWater Diet! Is It Worth It?Enjoy Mediterranean Beauty with A Mediterranean DietThese Drinks will DEFINITELY Help Your Six Pack!

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My health tips for this Ramadan!


During Ramadan you should aim to eat in a similar way to your normal everyday diet, unless that diet is full of junk food that is! Eat across all the food groups, particularly focusing on foods that will promote a slower rate of digestion which will help maintain energy levels during the fasting hours. This […]

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During Ramadan you should aim to eat in a similar way to your normal everyday diet, unless that diet is full of junk food that is! Eat across all the food groups, particularly focusing on foods that will promote a slower rate of digestion which will help maintain energy levels during the fasting hours. This is particularly important for Suhoor. Many do well by eating smaller meals more regularly, during the non fasting hours.

Also it is important to eat slowly, it is very tempting to devour food after the long fasting hours but this will lead to overeating and problems with digestion. The first stage of digestion happens in the mouth, with chewing and enzymes in our saliva. Try putting your fork down in between mouthfuls, or engaging in conversation to prevent you from eating too quickly.

Be sure to boost dietary fibre during Ramadan. It is a type of complex carbohydrate and it is recommended that men and women consume 38g and 25g daily, respectively. The slower rate of digestion, when including dietary fibre, avoids spikes in blood sugar levels. Conversely, simple and refined carbohydrates such as sugar rich foods, sodas, sweets, white bread and instant white rice will digest at a faster rate, leading to energy slumps. Ways to increase fibre content in your Ramadan eating plan include keeping the skin on fruits and vegetables, such as eating your jacket potato with its skin on. You can also add beans or lentils to meals and a tablespoon or two of high fibre milled flaxseeds to yogurts/salads/soups.

The rate at which different carbohydrates raise blood sugar levels can be measured using the Glycemic Index (GI), with a lower GI indicating lower blood sugar levels and slower digestion. There are ways to lower the GI of a food, for example eating carbohydrates with a protein or a fat will slow the rate of digestion (brown rice and chicken or peanut butter on rye bread), preventing blood sugar spikes and energy slumps. Another way to slow digestion time is to opt for foods that are less cooked or processed, for example slightly undercooked pasta will have a lower GI. Adding a little lemon juice or vinegar will also help slow stomach emptying time, reducing the GI of carbs.

Make sure each meal has a good balance of vegetables (should fill half the plate), protein (around a quarter of the plate), low GI and wholegrain carbs (around a quarter of the plate) and a little healthy fat (avocados, olive oil, coconut oil, organic ghee, grass-fed butter, nuts and seeds).

Always start Iftar with rehydrating, drinking water and perhaps some coconut water or tea, with a piece of fruit, this will help to raise sugar levels gradually and all will help hydrate the body after the fast. Another great way to open the fast is by drinking a soup, perhaps a chilled version to both rehydrate and cool the body downor a traditional lentil based soup, the lentils are complex carbs that will act to raise blood sugar levels slowly. Consuming complex carbs (beans, lentils, brown rice, ), along with good sources of protein(chicken, lamb, fish, eggs) and good fats (avocados, nuts, seeds, olive oil) should form the basis of each meal.

Try really hard to eat slowly, chewing every bite very well as this will aid digestion and prevent overeating. Keep the meal simple and try not to differ too much from your normal everyday diet. Then leave a little time before having the more substantial meal to allow the stomach some time to start working effectively.

You want to consume at least 2 litres of water. It is a good idea to sip on water regularly during the non-fasting hours, to help you stay hydrated during the day. Refrain from activities that will cause dehydration during the day such as exercise or physical work, save it for after you have broken the fast.

We can also be hydrated from the foods we eat, for example certain vegetables like cucumbers, lettuce, celery, zucchini/courgettes and eggplant/aubergine are mostly water so they will rehydrate you. Fresh fruits are another great source of hydration with tomatoes, watermelon, grapefruit and apples being some of the best choices. The high water content of such fruit and veggies will also help us to feel fuller for longer, so we consume less calories overall. A super hydrating green smoothie can be made to pack a nutrient dense punch, adding some coconut water to the smoothie can add some well needed electrolytes, particularly if you are continuing to exercise in Ramadan.

For suhoor, it is very important to eat foods that have a slower rate of digestion, as this helps to keep energy levels elevated during the fasting hours. All carbohydrates are broken down into units of sugar but they do this at varying speeds. Choosing complex carbohydrates over simple carbohydrates will help maintain energy levels throughout the day. Simple carbohydrates consist of a chemical structure made up of no more than two units of sugar. Complex carbohydrates are larger in structure, consisting of at least three single units of sugar, which are usually linked together to form a chain. It is this complex structure that gives this group of foods a slower rate of digestion, making them an ideal choice for Ramadan.

When you eat complex carbohydrates they are broken down and digested slowly into units of glucose which is then either used for immediate energy or stored as glycogen in the muscles and liver; an energy reserve which is utilized during the fasting hours of Ramadan.  This includes choosing wholegrains (millet, oats, brown rice, rye bread, whole grain pasta, and buckwheat) startchy vegetables, nuts, seeds, and legumes/pulses (peas, lentils, kidney beans, pinto beans etc).

Be sure to boost high fibre foods by keeping the skin on fruits and vegetables, such as eating your jacket potato with its skin on. You can also add beans or lentils to meals and a tablespoon or two of high fibre milled flaxseeds to yogurts/salads/soups.

Who shouldn’t fast?

There are some who shouldn’t fast including those who are sick or unwell, pregnant or breastfeeding mothers who feel fasting isn’t working for them and also those who are very young or old in age. People are always able to make up for time missed from fasting during Ramadan at a later point.

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What’s best to eat when flying?


What foods are recommended and why?  Foods that are light, healthy and easy to digest are best to have before and during your flight as they won’t leave you feeling sluggish or bloated. Most of the time we eat the meals because we are bored and not out of hunger, so I suggest that you […]

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What foods are recommended and why?

Foods that are light, healthy and easy to digest are best to have before and during your flight as they won’t leave you feeling sluggish or bloated. Most of the time we eat the meals because we are bored and not out of hunger, so I suggest that you try to avoid eating out of boredom.

I personally started to fast on flights a few years ago and I feel so much better for it. I make sure that I drink a lot of water though to get me through and I always carry small snacks for longer flight such as dried fruit and nuts. Having high fibre snacks also helps me to avoid the post flight constipation that many suffer with. I also make sure that I take some probiotics in both supplements and through fermented food for a week or two before travelling to boost digestive health and prevent any build up after travelling.

If I’m on a longer flight or if I wasn’t able to bring my own snacks, I still try to have only foods that are easier to digest such as fish, vegetables and fruit. Focusing a protein will keep energy levels sustained and won’t play havoc with the digestive system.

What foods should travelers stay away from and why?

Anything high in salt will cause the body to dehydrate which makes us feel lousy.

Foods high in sugar will cause you to feel energized initially but then leave you in a total energy slump, this includes breads, pasta, white rice and of course the standard dessert that comes with each meal

Foods containing dairy and gluten can often leave people feeling bloated and gasey as they have an undiagnosed intolerance. Being on a plane can worsen those symptoms so avoid those foods for yourself and for the sake of others around you.

Avoid caffeine and alcohol the day before the flight and during travel as both have adverse effects on sleep patterns and cause dehydration in the body which will worsen jet lag. Instead opt for water or herbal teas to both soothe and rehydrate the body.

Any dietary tips and tricks to help with jet lag?

Rehydrate, rehydrate and rehydrate even more as dehydration causes us to feel weak and irritable making jetlag even worse! I always like to take my own empty water bottle in my hand luggage. Once you get on the plane you can fill it up and continue to do so throughout the flight. This will keep you both rehydrated moving during the flight which helps with circulation.

Avoid salty foods as they will further dehydrate the body but instead focus on high water fruits and vegetables as snacks or as part of the meal.

Eat light and healthy before the flight, going for healthy proteins and fats and some vegetables but avoid anything that is too difficult to digest such as processed junk foods or high sugar foods.

What to eat after you land is also very important in fighting jet lag. Go for lighter meals that are easy to digest, otherwise your energy will all go toward digesting that food leaving you feeling even more exhausted. Have a good balance of complex carbs, healthy fats, protein and vegetables.

The timing of your meals can also play a major role in adjusting to your new timezone. Don’t just eat on a night flight out of boredom, save that meal or have your own high protein and fibre snacks and have them as close to the time your next meal would be in the new timezone. For example, when I have to do a night flight from London to Dubai, I skip the first meal and focus on getting some rest. I then have my breakfast towards the end of the flight, setting my body clock up for the day and getting it prepared for the new schedule.

Your mental state during the flight affects how severe your jet lag is so make sure you get a good sleep the night before and try methods to distress before getting on the plane, or even during the flight, such as meditation and practicing deep breathing.

Get some natural light when you land at your destination as this helps the body adapt to different time zones.

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Reduce Your Weight with the Points Diet System


“Weight Watchers”, The American company,  has created a “points-system” to replace the number of calories. It’s all about giving different foods points, so that high-fat foods get higher scores than those rich in fibre. That has encouraged people to eat a healthier diet with lower fat and more fibre. The number of points get depends on […]

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“Weight Watchers”, The American company,  has created a “points-system” to replace the number of calories. It’s all about giving different foods points, so that high-fat foods get higher scores than those rich in fibre. That has encouraged people to eat a healthier diet with lower fat and more fibre.

The number of points get depends on your weight. If your weight is less than 68 kg, your allowance should be between 18 and 23 points. If your weight is between 68 and 78 kg, the number of points should be between 20 and 25 points. While if your weight is between 78 and 90 kg, the number of points must be between 22 and 27. According to “Weight Watchers”, one point equals 50 calories, and you have to add a point for every 12 grams of fat and decrease a point when you eat foods that are rich in fibers. In this case some vegetables are without points, and other foods have few points, which gives a sense of satisfaction to this diet.

Sweets, foods high in saturated fat and refined carbohydrate foods have high points, while foods with low points are mostly vegetables, fruits, lean meat, dairy products, fat-free and whole wheat products.Counting points helps you to choose the foods that are best for you and to eat healthy following a balanced diet, and that will help you maintain your long-term weight loss.By following the points-system you will eat less fat and calories, and by working-out you will notice the desired difference in a short time and in a healthy manner. You can get help counting your points through websites and special applications on your mobile phone.

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Check out the Secrets of Lionel Messi’s Diet!


He’s one of the best footballers in the world but what do Lionel Messi’s meals look like? In this video, you can see some of the diet choices of the Barcelona star!

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He’s one of the best footballers in the world but what do Lionel Messi’s meals look like? In this video, you can see some of the diet choices of the Barcelona star!

The post Check out the Secrets of Lionel Messi’s Diet! appeared first on Sport360.fit.

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Take a Look at This Iron-Rich Diet for Anemia Patients


Usually anemia treatment plans include changes in the patient’s daily diet. And diets including foods rich in iron and other vitamins essential to hemoglobin and red blood cell production are considered the best diets one can stick to. Such diets should also include foods that help your body absorb iron the best way possible. There […]

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Usually anemia treatment plans include changes in the patient’s daily diet. And diets including foods rich in iron and other vitamins essential to hemoglobin and red blood cell production are considered the best diets one can stick to. Such diets should also include foods that help your body absorb iron the best way possible.

There are two types of iron in foods: heme iron and nonheme iron, and heme iron is found in meat, chicken, and seafood. While nonheme iron is found in plant foods and iron fortified foods; Your body can absorb both types of iron, yet it absorbs heme iron more easily, and despite the fact that anemia treatment plans are different from one person to another, most treatment plans require 150 – 200 milligrams of iron intake daily and it’s difficult to acquire such levels through diet only.

That’s why patients may also need to take prescription iron or over-the-counter iron supplements until their body levels of iron are restored.

Where can we get iron from?

Iron-rich foods

It’s important to know that focusing on one food won’t cure anemia. Still, resorting to an overall healthy diet rich in dark, leafy greens, nuts and seeds, seafood, meat, and beans can help you get the required amounts of iron to better manage anemia.

Also, it’s really important to use a cast-iron skillet in an anemia diet plan, because foods cooked in cast iron absorb iron from the skillet itself, keeping in mind that acidic foods absorb the most amounts of iron, while foods cooked for short periods of time absorb the least amounts.

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Water Diet! Is It Worth It?


People always look for the fastest ways to lose weight, trying the weirdest diets. You may have heard of Water Diet which depends only on drinking water. Does it work? Let us find out. What is the water diet? If you want to try it, you have to forget about food for many days and […]

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People always look for the fastest ways to lose weight, trying the weirdest diets. You may have heard of Water Diet which depends only on drinking water. Does it work? Let us find out.

What is the water diet?

If you want to try it, you have to forget about food for many days and only drink water. As soon as you start losing weight you can eat some fruits and vegetables, apples are the favorable ones. This way is a fast and reliable way to lose weight, but still it has a lot of disadvantages.

What are the disadvantages?

Drinking water only without food for many days probably won’t harm healthy people. But it is not the right way to lose weight though, because after you finish this diet you will go back to your normal eating habits and regain the weight you had lost by getting rid of water not fat.

So after this diet you have to reduce the food amount you consume as much as you can since your metabolism will go down. By depending only on water you will miss the essential nutrients and your muscle mass will go down, too. If you don’t get enough water during this diet you might face dehydration which causes dizziness, fainting, headaches, constipation and other health issues.

What about Cold Water Diet?

You can eat what you want during this diet, but you must drink cold water, because the colder the water -you drink- is, the greater the return will be for the body burns calories to adjust its temperature after drinking cold water. Moreover, drinking water in big amounts will make you feel full so you won’t eat much. Don’t forget that water detoxifies your body.

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Enjoy Mediterranean Beauty with A Mediterranean Diet


The Mediterranean diet is based on the Mediterranean countries’ foods such as the foods of Italy and Greece in the 1960s. The Mediterranean people are known to be the healthiest because Their diets help to lose weight and reduce the risk of heart attacks, strokes, diabetes and early death. Fundamentals: What to Eat: vegetables, fruits, nuts, […]

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The Mediterranean diet is based on the Mediterranean countries’ foods such as the foods of Italy and Greece in the 1960s. The Mediterranean people are known to be the healthiest because Their diets help to lose weight and reduce the risk of heart attacks, strokes, diabetes and early death.

Fundamentals: What to Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood and extra virgin olive oil.

What to Eat moderately: poultry, eggs, cheese and yogurt.

What to Eat a little of: red meat.

What to Avoid: sweetened beverages, added sugars, processed meat, refined grains, refined oils and other processed foods.

Water is the main drink in this diet, as well as tea and coffee without sugar, and stay away from fruit juice because it contains a high percentage of sugars.The following table shows a model of the Mediterranean diet:

Breakfast Lunch Dinner
Saturday Oatmeal with Raisins, Nuts, and an apple Sandwich with Whole-Grain Bread with Vegetables Mediterranean Pizza made of whole wheat dough covered with cheese, vegetables and olives
Sunday Omelet with vegetables and olives The rest of the pizza from the night before Grilled chicken with vegetables, potatoes, and fruit for dessert
Monday Greek yoghurt with strawberries and oats Sandwich with whole grain bread with vegetables Tuna salad covered with olive oil and a piece of fruit for desert
Tuesday Oatmeal with Raisins The rest of the tuna salad from the night before Tomato salad, olives and Vita cheese
Wednesday Omelet with vegetables, tomatoes, onions and  a piece of fruit Sandwich with whole grain bread with cheese and fresh vegetables Mediterranean Lasagna
Thursday milk with fruit and crushed nuts The rest of the lasagna from the night before Grilled salmon with brown rice and vegetables
Friday Eggs with vegetables fried in olive oil Greek  yoghurt with strawberries, oats and nuts Grilled lamb with salad and grilled potatoes

If you feel hungry between meals, you can eat snacks like a bunch of nuts, a piece of fruit, carrots, some berries and grapes, Greek yogurt, or apple slices with almond butter.

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These Drinks will DEFINITELY Help Your Six Pack!


Have you thought that what you drink would definitely affect your six pack? this video is a shortcut to the toning drinks for everybody’s favorite muscles

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Have you thought that what you drink would definitely affect your six pack? this video is a shortcut to the toning drinks for everybody’s favorite muscles

The post These Drinks will DEFINITELY Help Your Six Pack! appeared first on Sport360.fit.

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