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Nutrition program can be defined as a process of taking in or consuming healthy and growth supporting food. With the changing lifestyle in urban areas every other person is surrounded with junk food or fast food temptation, but none of those unfit food stuff works the way a balanced diet does.A good or balanced nutrition for healthy living is a benefit for every age type, especially for those spending hours in gym or other physical activities. It is a well known fact that nutritional diet intake is full of benefits for every category of people and supports growth in teenagers and kids, while helping in maintaining healthy and fit body in adults.Before going to nutrition filled food and the important things in a nutrition program, you need to understand that nutrition does not only mean having lots of protein through the day or throwing calories away from your life or to skip a meal or to eat less. Nutrition or nutrition program is a process where a complete combination of all the nutrients should be present in day to day diet i.e. you can not just skip carbohydrates or fat from your food intake.Mostly people involved in workouts tend to suffer from weakness and late post-workout recovery due to incomplete nutrition intake. You may be having protein supplements, but your body will still be lacking in nutrition for the absence of other vital ingredients of a perfect nutrition program. A human body needs a well balanced combination of the three main ingredients of a nutrition program .i.e. protein, carbohydrate and fat. Along with these three main components, a nutrition program also consists of vitamins, minerals and adequate amount of water intake.A good nutrition program consist of vital steps or things to be taken care of, as it helps to ensure that the body is getting complete nutrition and does not lacks in any of the key ingredient. But, there are also things not to be done to balance and succeed in your nutritional intake. These ‘not to do’ things say – do not begin a nutrition program without a physical activity like exercising or cycling or brisk walking, do not skip your meals (breakfast or lunch or dinner), do not depend only on supplements and substitutes for losing weight or gaining muscle strength and do not skip or minus any of the three main ingredients mentioned.Another big mistake people tend to make in the name of nutrition intake or nutritious diet is by eating less or staying on fast through the day (with nothing but fruits intake). Often, eating less or nothing works towards slowing down or destroying the metabolism of a body.Some of the most important things in a complete nutrition program are small but 5-6 meals per day, little bit of everything, management of calories to a level or intake of good fat, lost of water intake through a day, addition of fiber rich food and inclusion of vegetables and fruits in daily intake.Experts believe that for a good healthy and nutritional intake one need to eat more than 3 meals per day. These meals should be 5 to 6 in number and less in quantity; also these small meals should consist of a balanced ratio of all the vital ingredients. This step of a nutrition programs helps to put an end to extra hunger or need for food and puts an end to starvation, also this helps to boost up the body metabolism and supports digestion system too. Next step comes as a balanced ratio of all the ingredients or little bit of everything i.e. to manage your 5-6 meals with lots of protein, required amount of carbohydrates, 20 to 25 % of fat per day and desired amount of vitamins and minerals.People in general are always afraid of fat intake and tend to shift towards fat free or low fat food products, but truth is that fat has its own vital role in a nutrition diet. Fat is required for providing energy, stamina and oil to the bones, muscles, tissues and cells in the body. Fat intake to a desired level (specially the essential fat or the good fat) is compulsory for not just those indulged in muscle building, but is also equally important for rowing children and ageing adults for lubrication of joints. There are three types of fats present in food, such as saturate fat, polyunsaturated fats and monounsaturated fats. Out of these three types, monounsaturated fats are the essential and good fats required by a body for growth, strong joints and bones, building of stamina and for maintaining a decent level of cholesterol in the body. It also is said to have good ‘antioxidant’ characteristics. Olive oil, canola oil and fish oil are some of the sources of monounsaturated fats; also this type of fat is present in both kinds of products (plant and animal).Objective of a nutritious diet is not just to provide health and growth to a body, but to maintain its vital function like metabolism and digestion. Adequate intake of water in a day works towards helping the body in performing these functions successfully. Water does not just prevent a body from dehydrating, but also act as a cleanser for body toxins. Water is needed in a body to support the breakdown of valuable ingredients within the body.Lastly, a balanced or perfect nutrition program can never exit without the intake of right amount of valuable fiber rich products like fruits and vegetables. To maintain a fiber level within a body is important enough to not to be ignored. You can always eat lots of salad or fruits between your main meals to fill your body with vital fibers required for performing digestive functions and to maintain the nutrition level of the body. Some of the source for fiber rich fruits and vegetables are: apples, pears, oranges, grapefruits, broccoli, spinach, lettuce, carrots, mushrooms and green beans.Thus, a good nutritional diet program is essential to make your body perform its vital functions with an ease.Copyright (c) 2008 Jason Szova

A restaurant, mall, playground, office, you name the location and you are sure to see multiple people checking their phones for calls, texts, emails, and social media updates. Could it be that they all suffer from obsessive compulsive disorder (OCD), stress, anxiety, antisocial behavior or some other form of mental illness?We all express our ‘mental health’ in different ways. In the past, someone who behaved ‘differently’ was labeled as mentally ill. They were considered crazy, possessed, or someone you needed to avoid. Over the years we’ve come to realize that many inventors, artists, scientists, musicians, athletes and actors suffer with mental illness. It’s not something we need to be afraid of or demonize.One in 4 adults have been diagnosed with a mental health issue. However, those numbers don’t tell us the true story since they don’t include people who have not sought treatment and been formally diagnosed.We All Experience Mental Health IssuesIf we include all of the diagnosed and undiagnosed cases, the numbers are even lower. Could it be 1 in 3, 1 in 2, or maybe all of us our dealing with mental health issues to some extent. We all deal with anger, anxiety, compulsions, cravings, denial, fatigue, fear, grief, impulsiveness, jealousy, mood swings, panic, self-esteem, stress, trauma at some time in our life.We all react to situations and events on a sliding scale. Some people react with a minor, short-term response. They cry, yell, feel sad, crave some chocolate, or use another outlet to show their feelings. However, this group is able to move on with their day. Other people may have a long-term, chronic response. They may develop depression, anxiety, phobias, or eating, mood or sleep disorders. Other people may experience responses that are somewhere in between depending on the day or the event. For those who think that they don’t react to stressful situations, even no response is an indication of your mental health.Why Are People Afraid of Mental Health Issues?Simply stated, mental health is how we think, feel and act. It’s a reflection our mood, behavior, and thinking in response to stress and interactions with other people. Our mental health is part of us from the day we are born and can change over time. Many factors contribute to our mental health, including family history, trauma, and brain chemistry.Mental health issues shouldn’t be treated as a deep, dark family secret that no one is supposed to talk about. You wouldn’t think any less of someone who developed cancer, heart disease, or diabetes. People dealing with mental illness should receive the same compassionate response. There is no shame in seeking help. Hopefully, as more and more people speak out about their own struggles, there will be less of a stigma associated with this illness.Tips To Improving Your Mental HealthWe all know that you can improve your physical health with exercise and good nutrition. What many people don’t realize is there are also tools you can use to improve your mental health.
Get enough exercise.
Reduce the amount of sugar and processed foods you eat.
Eat quality whole grains, vegetables, lean protein, healthy fats, and fruits.
Don’t isolate yourself. Talk to friends, parents, teachers, counselors, clergy, or a therapist.
Maintain a positive attitude (use music, dance, friends, inspirational quotes).
Develop coping skills (problem solve in advance of a stressful situation).
Find something to laugh about everyday (jokes, videos, TV shows, movies, funny people).
Find a safe-way to de-stress (mediation, reading, music, friends, spiritual).
Find a good psychiatrist or physician to help you decide if medication is necessary to address symptoms and promote recovery.
You Are Not Alone – We All Deal With Some Level of Mental IllnessYou don’t need to be afraid of mental illness. Our behavior, thoughts, and reaction to life are things we all deal with on a daily basis. While many people develop personal coping techniques, others require more aggressive treatment. There is no shame in reaching out for help. The next time you think you are the only one dealing with mental health issues, look around you. How many people do you see compulsively checking their phones? Perhaps we could all benefit from a little more support and compassion.

Throughout every home there is normally one room where you can go to relax and unwind after a hard day. For a lot of people this may mean slouching into a sofa in the living room and relaxing in front of your favourite TV programme or could mean pottering around the kitchen with a glass of wine whilst cooking a meal.Although many people have an idea of how their perfect lifestyle room will be used, making this dream room into a reality can often be faced with a number of obstacles. Whether the room already serves another purpose or there’s simply a lack of space to design the room exactly how you like, the perfect lifestyle room can often be just one step too far.However, without realising it there are still a number of home owners who are overlooking the one room that can be perfectly adapted to make the lifestyle room that meets with their every wish – the garage.Here are some expert ideas about how you can create the perfect room within the garage to meet with your lifestyle:1) Garage Workshop: With a consistent improvement in the quality of garage cabinets you can now design the perfect home workshop. Many of the cabinet ranges available on the market allow you to style the garage around your motoring needs and even allow you to include handy towel dispensers, integrated bin cabinets and even fully plumbed-in wash basins. You can then create the completed workshop feel by installing durable PVC floor tiles and selected LED lighting.2) Home Gym: For homeowners who wish to keep fit without the hassle of going to the gym a few choice pieces of gym equipment in the conservatory or spare room can often be enough. However, by styling the garage with expert gym equipment, hardwearing coloured PVC floor tiles and unique storewall wall storage, the garage can be transformed into a well designed gym that is perfect to work out in whilst keeping all the necessary storage that the garage is renowned for. Garage Interior Experts will also install storage heaters to ensure that the gym can be used in comfort all year round.3) Kids Play Room: Having a room for the kids to play in where their toys can be tidily stored away at the can often prove difficult. But with more dead space than the rest of the house the garage can provide an excellent play area for the kids. The market leading garage cabinets provide safe and secure storage for all their toys and by injecting colour throughout the walls and through child friendly play flooring the garage creates the perfect solution and will allow your children to play contently all day long.4) Lads Room: Whether it’s a games room, a pool room or the perfect space for a home cinema system, the unused space throughout the garage can be maximised by transforming it into a lad’s room. By styling the room around your favourite hobby and by introducing selected “boys toys”, the garage can provide the perfect location to relax and unwind with all your friends. With colour coded storage cabinets and classy porcelain floor tiles your garage will come alive.