Complete Food Plan for Wholesome Health

Your body needs a complete food plan to attain and sustain wholesome  health. It is the diet which provides strength and stamina while exercising. If you wish to get optimum results from your fitness program it is recommended that you fine tune your diet according to a schedule.


Carbohydrates for Energy

Whole grains, citrus fruits, berries, watermelon, apple, potatoes cereals and legumes contain plenty of healthy carbohydrates as ingredients. Oats and rye are also rich in minerals and vitamins. Start your day with whole grain bread and a glass of pomegranate juice. They give you right volume of energy which takes you through your early morning exercising routines. Schedule your workout in such a manner that you get at least 2 hours time gap for your lunch. make it a point to eat your lunch before 13:00.

If you feel like eating anything between meals it is better to opt for dry fruits, banana or light crackers. Avoid junk food during daytime (at least) so that your body is able to conserve the energy from the foods.

Carbohydrates to Avoid

Sugary cereals, preserved foods and bakery products need to be avoided. Sweets made of granulated sugar can be tempting but they can make you put on unhealthy weight.

Healthy  Minerals

If you are serious about developing and athletic physique, you simply can’t ignore calcium,  magnesium and potassium in your meal. Healthy minerals are available in the macro and micro form. Sodium, calcium, chloride magnesium and potassium are considered to be macro minerals. Iron, copper, cobalt, zinc, iodine and selenium are said to be micro minerals the quantity you consume is relatively smaller compared to macro.

  • Minerals help in proper synthesis of proteins and vitamins for converting them into useful energy. The strength of epithelial cells is kept at optimum levels due to regular consumption of minerals.
  • Your bones need to be strengthened regularly. Calcium and potassium can make strong and flexible bones. Synthesis of cartilage is another benefit of minerals.
  • manganese helps in increasing the immunity of your body to infections and diseases. Consumption of manganese during pregnancy helps in proper child growth (Consult your doctor for the right proportion).
  • Oxygenated blood is a critical element which helps in improving your health and fitness levels. iron is one mineral which makes it happen.

Vitamins for Vitality

Vitamin B-2 is highly essential for regular production of healthy tissues and cells. It also helps in converting  the stored energy from foods into active form. Vitamin B-5 is useful for enhancing the metabolic process efficiency. If you wish to keep a healthy skin niacin is the key ingredient you need in your food.

Vitamin C is the most important ingredient for antioxidant properties to be incorporated to your bones and muscles. Moreover it increases the natural production of collagen which enhances the tightening of skin layers. Hence it is considered to be highly anti aging in nature.

Vitamin D helps in converting calcium into useful energy within your body cells and tissues. It is considered healthy for teeth, bone and muscles also.

Healthy Skin and Beauty Care Methods

Your skin is the protective shield that spans to 2 square meters and covers your entire body. It makes you look beautiful and gives you an attractive personality. It also gives your face a unique identity among the crowd. So it is essential that you take care of your skin’s health in possible ways.

Skin Cleanliness

The level of your skin cleanliness  determines the hygiene and health of your body and its internal organs. Sweat, dirt and dust can cause your skin to lose its charm and vitality fast. That is the reason for your bating twice a day.

  • Avoid harsh chemicals and synthetic toiletries and cosmetics on your skin. You could choose natural herbal ingredients instead. if you can find 15 minutes every morning you will be able to prepare your own homemade skin care products.
  • Honey, cucumber, Aloe Vera, lemon, castor oi, coconut oil, Neem extract, basil and gooseberry are highly effective ingredients. By combining two teaspoons of honey. with equal volume of coconut oil and Aloe Vera liquid you can prepare a lively shampoo for keeping your scalp and hair in good condition. Add a few drops of turmeric oil for making your hair shine.
  • Eucalyptus oil is highly antiseptic in nature. It helps you in avoiding many types of infections and diseases. But the odor of the oil could be too strong and irritating. you need to dilute it with the help of some aromatic essential oil which will also lower the pungent odor to considerable level.


Diet for Healthy Skin

  • Pomegranate juice is an antioxidant which can clean the internal layers of your skin and keep the pores free from blocks.
  • Kiwi fruit is useful for enhancing the brightness of your skin. Dead skin cells get replaced with the help of vitamin E ingredient present in the fruit. Sebum production is brought to optimum levels when you consume Kiwi fruit regularly, reducing the chances of acne.
  • Eating tomatoes gives your skin better protection from UV radiations of sun. Lycopene is an ingredient of tomatoes which forms a natural sunscreen at the top layer of your skin.
  • oatmeal is highly useful in strengthening the layers of your skin. It makes the connective tissues also stronger. Most of the skin health essentials which get generated from the bone marrow are vitalized with the help of oatmeal.

Diet for Skin Beauty

  • Water is the most essential hydrating agent for your skin. Drinking plenty of water can also clean your internal organs like liver, intestine and bowels which have direct link to your skin.
  • Soy and Oysters contain highly essential minerals for enhancing the beauty of your skin from core.
  • Anti aging properties are rich in eggs. Most of the wrinkles which appear during mid ages could be reduced considerably when you consumed eggs.
  • Skin cells growth happen due to Vitamin A which is rich in pumpkin.  Growth of healthy skin layers is made possible with the ingredients. It also helps in softening of your skin layers over longer period of time.