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Nutrition

  • Healthy Lebanese snacks

    by Startlivingright.net – When you are stressed you usually go for emotional eating. The problem is that junk food will make you feel worse than you already do The Healthiest Leba...
  • Healthy and Light Lebanese Vegetarian Dishes

    Written by guest author Talar Demirdjian  Sometimes being a vegetarian means that you can’t be as diverse in your food choices as other diets, or so you might think… Being Lebanese, and living in the Mediterranean, means that we have access to amaz...
  • Top Five Healthiest Lebanese Dishes

    Written by guest author Talar Demirdjian  We all know that as Lebanese we’re blessed with a great variety of colorful and delicious food. In Lebanon, we have the best of what the Mediterranean can offer, and we take advantage of it at any chance we ...
  • Best Vitamins and Supplements to Take For Mental Focus

    Written by guest author Brenan Quirante Peak nootropics Noopept Nootropic Supplements Some people search for supplements and vitamins to help them improve their memory, cognitive ability and focus. It's not easy focusing on tasks that don't seem i...
  • Does eating late at night cause weight gain?

    Many people have emailed me with the belief that eating late at night is causing them to gain weight. However, this is nothing more than a myth. This old wives' tale propagates that our metabolism slows down at night because we are inactive and there...
  • The Difference Between Water and Sports Beverages

    Written by guest author N.P.Burggraaff Working up a sweat can feel great, especially if you have trained really hard. However, it is also very important to keep hydrated before, during and after your workout. Dehydration during your workout can easi...
  • Ten Reasons to Eat More Avocado

    Written by guest author N.P.Burggraaff Smoothies, salads and dips… you can have it all with avocados. This green fruit's name is derived from the Nahuatl Indian language which ironically means "testicle". Avocado is considered a healthy fat which no...
  • Health Benefits of Salmon

    Written by guest author N.P.Burggraaff Delicious and nutritious Along with being incredibly tasty, salmon offers many health benefits you might not be aware of. Though salmon contains quite a lot of fat, you can indulge without feeling guilty as t...
  • Healthy Eating on a Budget

    Written by guest author N.P.Burggraaff Some readers have emailed the website saying that eating healthy is expensive and this makes it difficult for them to keep up a healthy lifestyle. Even though nutritious food can be very expensive, it is defini...
  • Leptin and How it Facilitates Fat Loss

    Written by guest author N.P.Burggraaff There are countless diets available on the market. A current popular diet is the so called "leptin diet." In this article, I'll explain what leptin is and how you can make leptin work to your advantage. What i...
  • How Healthy is Sushi?

    Written by guest author N.P.Burggraaff Sushi is known to be one of the healthiest meals. Sushi contains some great nutrients like omega 3 from the fatty fish, vitamins from vegetables and minerals from seaweed. Does this mean you can binge on sushi ...
  • 10 Reasons Why You Are Not Losing Weight

    Written by guest author Nynke Burggraaff 1. Olive oil/healthy oils Olive oil is a healthy fat and fits perfectly into a healthy diet. However, although it is a healthy fat, it is also high in calories and can slow down your weight loss if you consu...
  • The Truth About Diet Soda

    Written by guest author Nynke Burggraaff Regular sodas are loaded with sugar Regular sodas are known to contain a LOT of sugar. How much you may ask? Did you know that a can of regular Coke contains 39 grams of sugar? This is equivalent to 3 tables...
  • Glycemic Index Explained

    Written by guest author Nynke Burggraaff I'm sure you've heard a buzz going around about the glycemic index. A lot of people are adjusting their food intake according to low Glycemic Index (GI) values. But what exactly is the glycemic index? Defin...
  • Natural Sugar Alternatives

    Written by guest author Nynke Burggraaff Luckily I am not a sweet tooth, but I know many of you are! The main ingredient to provide sweetness in foods and drinks is of course sugar. There are countless reasons why it would be better to cut out, or a...
  • Is Coconut Oil The New and Improved Olive Oil?

    Written by guest author Nynke Burggraaff For years and years, the media and health gurus have educated us about the countless benefits of olive oil. Olive oil has become a staple in many households and for good reason; it is both healthy and tasty. ...
  • Guilt-free Healthy Snacks

    Snacks help to control our cravings, maintain our blood sugar levels and keep us energized throughout the day. It is recommended that people do not go more than four hours without eating and should always have snacks in-between meals. Many people go...
  • Habits of Successful Dieters

    When it comes to successful fat loss, your hard work will not end once you reach your goal. The next step is to successfully maintain your results with a healthy lifestyle. Here are some tips to help you maintain your weight and avoid relapsing. Lo...
  • How to Read Nutrition Labels

    Deciphering the information found on nutrition labels can be extremely confusing. Here is your quick and easy guide to understanding the basics Serving sizes The serving size always appears at the top of nutrition labels. Serving sizes can be misle...
  • How to suppress your appetite

    One of the hardest things about sticking to a diet is keeping a raging appetite under control. There is nothing more frustrating than being hungry and not being able to eat as much as you’d like. Here are some natural techniques to suppress your appe...
  • Top foods to eat daily

    Many people starting out with a body transformation program might not know the difference between clean food and the junk you should avoid, which means they risk eating food they believe to be healthy when in reality it is causing more harm. Familiar...
  • Low Calorie Diets

    One of the most frustrating aspects of starting a weight loss program is how long it takes to see actual results. Many infomercials try to sell you products and supplements promising fast results, but these are nothing but weight loss scams, or are b...
  • Healthy Fats Explained

    Many people view “fats” as unhealthy and best avoided. They link them to high levels of cholesterol, clogged arteries and major health problems. However, in reality healthy fats are essential for overall health and nutrition, provided you eat the rig...
  • Alcohol & Fat Loss

    One of the hardest things for people to give up during a fat loss program is alcohol. Some people find it impossible to go out and not enjoy a few drinks. The good news is drinking occasionally and in moderation will not likely affect your results; h...
  • How to dine out

    A healthy lifestyle means being healthy no matter where you go. Many people overeat, cheat on their diets or are not aware that they are making poor food choices in restaurants. Many people dine out regularly or eat out often for business meetings an...
  • Eat smarter

    Fat loss expert Tom Venuto proposed a fun and easy method for others to improve their food choices in a free special report he wrote. He suggested categorizing your food choices into grades. If you want to be healthier and leaner, you need to work on...
  • Calculate Calories

    What is a calorie? Calories can be defined as measures of heat energy stored in food. The higher the number of calories in a specific type of food, the more energy will be released to perform biological functions or sustain physical activity. When w...
  • The essentials about protein

    Protein is your body's preferred muscle building fuel and can help you reach super-human levels of leanness.  What is protein and what role does it play in your body? Protein is a combination of essential and nonessential amino acids in the body.  ...
  • Water & Liquid Calories

    Water in our bodies One of most important compounds in our body is water, which constitutes around 60 – 70% of our total bodyweight. Water excretes waste from our cells, aids in digestion and brain functions, transports nutrients around the body and...
  • Carbohydrates

    Carbohydrates are our preferred source of energy and are used most efficiently by the human body. The brain utilizes carbohydrates to perform normal bodily functions, requiring a minimum of 100 grams of carbohydrate per day. Following a severely low ...
  • Repair a Damaged Metabolism

    If you’re someone who has a history of unsuccessful dieting, you may fear that you’ve damaged your metabolism permanently. One example of something that could cause this kind of damage is going on a low-calorie diet for a prolonged period of time, ex...
  • Your basic guide to supplements

    Nowadays we are constantly bombarded by supplements and products purporting to be from the fitness industry and promising quick fat loss and muscle building results. Although many of these products do have some nutritional value it can be hard to tel...
  • Create Your Own Meal Plan

    There’s nothing better than being in control of your diet, customizing it with the foods you like and tailoring it to fit your goals. It only takes one afternoon It might all seem exhausting and confusing at first, but all it really takes is one a...

Eat smarter and build a better body

Fat loss expert Tom Venuto proposed a fun and easy method for others to improve their food choices in a free special report he wrote. He suggested categorizing your food choices into grades. If you want to be healthier and leaner, you need to work on improving your food grades, just as if you were still at school and studying to get higher grades on an exam. Simply label your food with a rating system and constantly work on scoring higher. Let A foods and B foods make up the majority of your daily meals and limit low grade foods to cheat meals.

High grade foods: are non-processed and natural. In other words, the closer a food is to its natural state, the higher the grade. This includes food that is high in calories but still natural, such as nuts, avocado, salmon, etc. Food that is high in calories will only cause weight gain if you don’t pay attention to serving sizes.

Lower grade foods: are processed (manmade) and calorie dense.

It’s always best to eat a mixture of A and B foods, depending on your goals. If you’re looking to bulk up and gain muscle mass, you might have to eat lots of wholegrains. If you want to become leaner, on the other hand, and look like a fitness model, you’ll need to be more restrictive and eat lower calorie dense foods.

A foods

A foods are anything that is 100% natural and nutrient dense. This list includes:

All kinds of fruit and vegetables

Carbs: potatoes, slow-cooked brown rice, natural oatmeal or porridge, beans, lentils, quinoa, sweet potatoes and yam

Fats: flaxseed oil, fish oil, olive oil, coconut, olives, nuts, oily fish and avocado

Protein: skinless chicken breast, turkey breast, egg whites, lean cuts of steak and poultry, seafood and shellfish

Liquids: water, unsweetened tea

B foods

This is considered good food and can still be eaten on a daily basis. If you’re looking to get super lean, you might have to cut out some B foods from your diet. A foods and B foods should make up the bulk of your diet throughout the year. Mixing food varieties keeps a diet interesting and makes it easier to stick to. Wholegrain food that’s processed is still healthy, but does not receive an A grade because it’s not entirely in its natural state. This same rule applies to dairy products. This list includes:

Carbs: wholegrain (unsweetened) cereal, brown pasta and brown bread

Protein: nonfat cheeses, milk, yoghurt, sour cream and lean cuts of pork

Liquids: natural fruit juice, unsweetened coffee

C Foods

C foods are average and with lower nutritional quality. This list includes:

Carbs: white rice, pasta, bread, sweetened wholegrain boxed cereals, bagels, wholegrain snacks and cream of wheat

To quote Tom Venuto: “Most people think bread is fattening. This is largely due to the popularity of low carb diets. The problem is that they’re eating the wrong kind of bread. White bread is treated in the body the same way as white sugar. It is a refined carbohydrate with no nutritional value. Whole grain breads are another story.”

Protein: dark meat, turkey thighs, chicken thighs, red meat that’s high in fat, 2% cheese, milk or yoghurt

D Foods

These foods are high in refined sugar and calories and should not make up the bulk of your diet. This list includes:

Carbs: snacks made from white flour, muffins, boxed cereal that is not whole wheat, anything made with white flour, sugar or oil

Protein: sausages, bacon, full fat sour cream or cheese, hot dogs and butter

F foods:

These are the worst foods on the grading system. They’re almost always bad for your health and should be enjoyed sparingly. 

This list includes:

Carbs: candy, sweets, chocolate, sweetened beverages, pies, doughnuts, cakes, croissant, pastries, burgers, chips, fast food, anything fried

Protein: full fat steak, chicken, pork, salami, hot dogs

Fats: palm oil, margarine, hydrogenated vegetable oils, anything fried

Liquids: sweetened beverages and alcohol.

Improve your grades

The goal to getting fitter and building a leaner body is to constantly work on improving your food grades. The better you eat, the higher your grades will be. Work on making better choices starting with your very next meal.

 

 

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