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Eating Right: What The Science Says

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Proper and healthy nutrition is one of the most important issues of the modern man today. Human health, productivity and mood are directly conditioned by the diet that is applied on a daily basis. A man today, on the one hand, is accustomed to the accessibility of a large number of diverse foods, and on the other hand, stimulated by a quick lifestyle, believes that everything that is on the market is a healthy and useful food. But the truth is hidden far behind. The still-famous Greek doctor Hippocrates said: “Your food will be your cure.” After decades of research, modern medicine has come to the conclusion that the cause of man’s diseases is the food they eat or the one he does not eat.

If we want to stay healthy we should be familiar with the basic principles of proper nutrition. Prerequisites for proper nutrition are the supply of sufficient food and a balanced amount of healthy eating.

Adopting the principle of proper nutrition is usually not easy because the habits acquired are difficult to change, but the adoption of healthy habits is the price of a healthy life!

The goal of balanced nutrition planning is to achieve energy and biological value and nutrition structure that promotes health and prevents illness.

Eating Right: What The Science Says

There is no Perfect Recipe

There are many possible and different ways to eat healthily – there is not a perfect recipe, a plan and a program that is ideal for every person. What is often forgotten is that healthy eating does not just mean avoiding unhealthy food, but it also means consuming the other, healthy, to a greater extent. Therefore, it’s not just about giving up. Perhaps the bigger challenge is to eat all this varied healthy food so that we can provide the nutrients we need.

Common Sense

More or less we all know the basic things about healthy eating, even if we may not completely abide by them. The problem with modern eating theories is that they often refer to science, and in fact offer completely false and confusing tips that mostly go against common sense. Indeed, when in magazines, on the Internet and television, we begin to listen to the convincing explaining of such and similar things, we begin to doubt ourselves and think that perhaps we do not know enough about nutrition.

Scientific vs Alternatives Recommendations

Eating Right: What The Science Says

To name just a few that have been presented as “scientific knowledge” for decades, and which have led the generations to eat wrong: margarine is good and butter is not good, it is necessary to eat refined vegetable oils, avoid fats and replace them with carbohydrates, milk and dairy products are not good and similar. On the other hand, today’s “alternatives” in nutrition popularize some recommendations that have no basis in science or in practical experience: that cereals are harmful to human consumption, that gluten should be avoided, that only raw foods are healthy and similar. How to deal with all this?

  1. Rational nutrition is a resonance between the amount of food consumed and the amount of food consumed for appropriate processes in the body such as thermoregulation, internal organs, physical activity, and others. Thus, a deviation from this balance leads to insufficient or too rich diet, nutrition and rational means at the same time taking foods that are less expensive, but equally worthy so that does not diminish the nutritional value of food.
  2. A balanced or moderate diet is another principle that represents the optimal amount of nutrients. It must neither be overabundant nor insufficient, not only in the energy sense but also in terms of the intake of vitamins and minerals and other nutrients. Overly or insufficient nutrition can lead to various disorders and as a result, many diseases can occur.
  3. Various and mixed nutrition is very important and includes two concepts: food groups and types of meals. During the day it is necessary to take food from all 7 groups: cereals, vegetables, fruits, milk, meat and legumes, fats and sugars. Due to the richness of our and foreign cuisine, of course, if possible, dishes should be diverse and without frequent repetition.
  4. Equilibrium of the diet (daily rhythm of the meal)

It is necessary to take more meals with smaller food amount during the day. It is especially wrong if we take the entire amount of food in one meal! In this way, the digestive organs and the whole organism are weighed down.

Eating Right: What The Science Says

What are the Ideal Nutritional Measures?

  • Carbohydrates should make about 45-65% of the daily caloric intake. The body prefers them as a source of energy. They are found in plants, but also in dairy products.
  • Proteins: 10-35%, important for tissue construction and body regeneration. They are found in animal products, legumes, and stone fruits as well as in protein supplement snacks sourced by True Protein, for instance.
  • Fats: 20-35%, they are about twice as caloric than the previous two, but depending on the type and quantity they are necessary and healthy. Fats are found in oils, dairy products, meat, stone fruits.

Of course, this does not mean that you need to eat fries and bread the most, and a little less sausage and bacon!

Healthy food does not have to be expensive and packaged well! It’s important that it has as little additives as possible and to be as natural as possible! Therefore: eat everything and eat moderately.

That is what a healthy diet is all about!

How Much Protein Should You Eat Per Day?

How Much Protein Should You Eat Per Day?

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According to research, most Americans are getting the required protein they need on a daily basis, to overall, build muscle tissues and make you stronger. In fact, it may be true that many American adults are getting too much protein, and this could result in extra calories.

In addition to excess weight gain, too much protein can increase pain associated with arthritis, according to joint pain cause, set forth by the professionals in the field.

Protein is an essential nutrient that is critical for the body to function properly, so the question remains: how much protein do you need every day? Women are encouraged to get about 45 grams of protein a day, and men should aim for 55 grams. 10 to 35 percent of a day’s caloric intake should come from protein.

How Much Protein Should You Eat Per Day?

The Center for Disease Control and Prevention (CDC) has said, that just three servings of a protein-rich food, will have a person easily reaching this goal. A serving-size sample of protein would look like:

1. Three-ounce piece of meat (about 20 grams of protein). An eight-ounce piece of meat that is the usually served in a restaurant will yield 50 grams of protein.

2. A cup of milk has 8 grams of much-needed protein.

3. Eight ounces of dry beans have 16 grams of protein.

4. Greek yogurt or cottage cheese.

It is important to note, that not everyone has the same protein requirement needs and adjustments need to be made accordingly.

  • Pregnant and women, who are breastfeeding, are one example of individuals who have special protein needs, as these women should be getting an addition ten (10) grams of protein, on a daily basis. To support a production of milk, women who are nursing should be getting an additional twenty (20) grams. To boost Vitamin D and calcium intake (which is vital for bone health in both mommy and baby), pregnant women are encouraged to get about 15 grams of protein from a low-fat dairy source.

  • Common types of arthritis are affected by the amount of protein that is consumed. For example, gout can worsen when there is too much protein (such as fish or meat). Rheumatoid arthritis can be triggered and made worse, depending on the type and amount of food consumed.

  • Athletes are another group of individuals that require an adjustment in their protein intake. Physical activity breaks down muscle, and protein is needed to repair these muscles. The amount will depend on the intensity and frequency of workout sessions. A marathon runner, for instance, will need 50% more protein than a person that does little or no daily exercise.

  • Vegans are individuals who do not eat animal-based products, and they get most of their protein from beans.

When protein is used in an effective manner, a dieter can lose weight in a sensible manner. Protein-based foods are usually more filling, so hunger is delayed, and this makes it easier to stick with a healthy weight-loss program. Remember, to be successful at shedding pounds, count calories, be mindful of portion sizes, and incorporate exercise into your daily routine.

Protein supplements are usually not necessary, because protein can easily be acquired by food consumed. Some of the best food sources of protein include skinless poultry, fish, low-fat dairy products, and red meats with little marbling. Soy-based foods, such as green soybeans (edamame) and tofu are also good sources of protein. Processed foods, such as lunch meats, hot dogs, and bacon are not recommended to be a good source of protein.

Beans are an inexpensive, healthy and versatile food that is an excellent healthy protein source. The problem is that many plant-based proteins lack some important amino acid building blocks, but this can be easily fixed by combining a plant-based protein with a carbohydrate. Rice and beans, as well as a combination of hummus and pita bread, are excellent examples of how to get total essential amino acids found in animal proteins.


To keep your protein consumption in check, simply remember that protein should be no more than one-third of your plate. Another important tip would be to eat a small amount of protein at every meal, so as not to overload your body all at once.

Top 10 Healthiest Office Breakfasts

Top 10 Healthiest Office Breakfasts

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As the popular proverb states, you are what you eat. Even though some may believe this to be an exaggeration, in a way, our dietary habits determine great many things. Not only they affect our health and overall lifestyle quality but our productiveness as well. Unfortunately, seeing how it might be difficult to maintain a healthy diet in the office, some people settle for less satisfactory solutions. However, there is no real reason for anyone to do so since there are some healthy office breakfasts that are not only good for you but also quite available to get or carry around. Here are 10 of them.

Top 10 Healthiest Office Breakfasts

  1. Popcorn

The best thing about popcorn is that it is easy to prepare and can be kept in a container for a prolonged period of time before it becomes stale. Still, there is one thing to look out for, in order for your popcorn to remain healthy it should be low fat. So no butter topping!

Top 10 Healthiest Office Breakfasts

  1. Protein Bar

Now, when snacks are mentioned, most people will immediately think about protein bars. These bars are packed with all the nutrients and calories that your body requires to make it through the work day. Even though not a proper meal (regardless of the calorie count), it is an ideal quick fix.

Top 10 Healthiest Office Breakfasts

  1. Fresh Fruit

Everyone would agree that fresh fruit is far better solution than a protein bar. However, some people find it inconvenient to carry fruit around with them, for fear of rotting in a hand purse. Luckily you can always resort to healthy office fruit delivery!

Top 10 Healthiest Office Breakfasts

  1. Smoothie

For those who are really in a rush, making a breakfast smoothie is a viable option. This way, everything your body needs can be fitted in a jar and consumed in several minutes (or even seconds if you are in a rush). Eventually it all comes down to your own choice.

Top 10 Healthiest Office Breakfasts

  1. Dried Fruit

Sure, fresh fruit is an ideal solution but as we already mentioned, it can be quite inconvenient. If this is the situation, then the next best solution would be to resort to the use of dried fruit in your office breakfast. Easy to carry around and delicious, although some claim otherwise it is completely healthy.

Top 10 Healthiest Office Breakfasts

  1. Frozen Banana

When asked about the most delicious thing in the world, most people will immediately respond that it is ice-cream. Unfortunately, ice-cream is hardly an adequate breakfast solution. On the positive side, frozen banana most is a healthier, tasty equivalent to your favorite sweet.

Top 10 Healthiest Office Breakfasts

  1. Egg Muffin

Now, the greatest downside of egg muffin (when compared to previous choices) is a fact that it takes some time to prepare. Although even this doesn’t take as long as if you were to make a proper breakfast, it is still time consuming. However, when it comes to the count of nutritious calories it reigns supreme among all other breakfast solutions.

Top 10 Healthiest Office Breakfasts

  1. Breakfast Muffin

Baking a muffin is not an easy task but if you need something to lift your spirits at work, this is more than obvious choice. Set aside some time to prepare this delicious treat and tomorrow in the office, you were be more than grateful for that decision.

Top 10 Healthiest Office Breakfasts

  1. Hard Boiled Egg

As we already mentioned, nothing can compare to the nutritional value of an egg. With this in mind, by far the easiest way to prepare it as an office breakfast is to hard boil it. Although the process itself is quite simple, the egg doesn’t lose out on its deliciousness.

Top 10 Healthiest Office Breakfasts

  1. Tomato Juice

Now, this office breakfast is just ideal for those hot summer days when your body craves some natural and nutritious refreshment. Easily portable and just as easily consumed, tomato juice is one of the most delicious meals there are.

As you can see, where there is a will there is always a way. Sure, it will always be easier to just buy junk food on your way to work, but the easiest solution is not always the best one. By investing just a bit of additional effort, you can revolutionize the very nature of your office breakfasts.

Vitamins and Minerals

Vitamins and Minerals

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Our body needs many vitamins and minerals for health and growth.

Vitamins work as enzymes or catalysts to biochemical reactions in the body, releasing energy from food and speeding up chemical reactions. Minerals form the hard bony structure of the body, and are vitally important in chemical reactions and in regulating water balance, nerve response and muscle contraction

Some vitamins also act as antioxidants and form an integral part of the structure of proteins, hormones and blood.

With the exception of Vitamin D, which is made by sunlight on the skin, and Vitamin K, which is synthesized by bacteria in our intestine, vitamins must be derived from our diet.

Vitamins are usually classified as fat soluble or water soluble. Fat Soluble vitamins (A, D, E and K) are stored in the body, so excess of these vitamins can cause unpleasant side effects. They occur in association with fat and are fairly stable during cooking and processing. Water Soluble Vitamins (B group and C) dissolve in the body fluids, therefore excess intake is mostly excreted in urine. They are distributed in many foods, including fruits, vegetables, grains and meat and are often sensitive to heat.

Vitamins and Minerals

Minerals are usually classified as major or trace. Major minerals are needed in large amounts, and include calcium, phosphorous, magnesium, potassium, sodium and iron. Trace minerals include zinc, copper, iodine, fluorine, manganese, selenium, chromium and molybdenum. They are found in many different foods, including meat, fish, eggs, nuts, dairy, grains, fruits and vegetables.

Ideally, it is best to get your vitamins and minerals from food, not tablets, however sometimes this isn’t possible. At Vibrant Health and Nutrition we aim to stock the best brands with the best formulations to make sure you are supporting your health with the best supplements and getting the best value for money.

It is important to remember, with any supplement, that more is not always better, and it is always best to seek guidance about your health and how to support it naturally. At Vibrant Health and Nutrition, you can be assured that there will be a professional in store at all times, to help you make the best choice for you.

For more info about health and nutrition or apple juice health benefits visit Karen H. Cole blog.

5 Supplements You Should Add To Your Diet Now

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When we talk about the factors that can affect the quality of life of modern men and women, it has been proven that even 43% of healthy lifestyle depends on four main factors:

  1. Positive attitude in life
  2. Daily recreation (at least 20 minutes of brisk walking)
  3. Healthy diet
  4. Food supplements

Until the 1950s, a person could lead a healthy life without an intake of food supplements, but in this day and age, supplements are more than necessary for everyone – from unborn babies and their pregnant mothers to the elderly people. Still, it is important to know that supplement intake doesn’t mean much without a healthy diet.

5 Supplements You Should Add To Your Diet Now

The following supplements are our choice for the most important supplements you should add to your diet:

Omega 3 Fatty Acids – Fish Oil

Fish oil supplements and regular physical activity can reduce the level of fat in the body and have a positive effect on the cardiovascular system as well as metabolism. These essential fatty acids also reduce the risk of heart attacks and strokes, and are very important for strengthening the immune system and improved brain function. Fish oil supplements help prevent muscle damage, they stimulate growth and accelerate the recovery of joints.


Calcium is a mineral which is great for bones and reduction of body fat. Some studies have shown that increased calcium intake can significantly help with weight loss and fat burning. It allows muscle contraction, heart included, and has an important role when it comes to blood clotting, nerve impulses transmission and connective tissue health.

Vitamin D

The body needs Vitamin D to absorb calcium faster, which is vital for bone health. Recent research shows that Vitamin D reduces the risk of heart disease, cancer and diabetes. It is difficult to take in enough Vitamin D through food and our body produces Vitamin D only when exposed to UV rays, so it is very important to get the necessary dose through supplements.


Magnesium plays important role in binding calcium to bones, and muscle relaxation. It also participates in the regulation of heart rate and lowering cholesterol levels. Magnesium regulates bowel movements, and it’s especially useful to those troubled by constipation. When it comes to pregnant women, it reduces the risk of miscarriage and premature birth. If taken regularly, it can reduce menstrual pain.


Spirulina is freshwater alga which is an incredible source of nutrients. It contains large amounts of beta – carotene, iron and chlorophyll, as well as Vitamin B12. These algae have many medicinal uses and are excellent health supplement, especially for athletes, convalescents and elderly. Spirulina’s most significant beneficial effects are improving body function, reducing blood sugar levels, recovery from radiation or surgery, increasing the level of iron in the body and weight loss.

Multi-vitamins are always beneficial

You shouldn’t forget about Multi-vitamins which are important because they provide the necessary micronutrients and ensure the proper body function. Multi-vitamin intake can inhibit the loss of vitamins and minerals, especially for those people who do not get enough fruits and vegetables in their daily diet, thus providing enough antioxidants that help muscle recovery and enhances general condition of the body. It’s better to take these supplements during a meal, because they are best absorbed with food. Together with Multi-vitamins, a person should take in additional doses of Vitamin B and C. Vitamin B is important for good metabolism while Vitamin C cleanses the body from free radicals.

Food supplements are products that can help, assist or enhance the natural function of your body. They can be found in the form of capsules, tablets, syrups or drops. You can find all the supplements listed above and more at Vitamin Shop Online.