According to our habits and, sometimes, our culture, fish takes more or less of an important place in our eating habits. Eating fish is extremely beneficial for both physical and mental health. Do you doubt it? Here are 8 good reasons to eat fish.

1. There is a large variety of fish

There are many kinds of fish. Cod, salmon, tuna, trout, sardines, mackerels... It's hard to choose! This is one of the major strengths of this food. You can make several fish meals a week without eating the same thing. This diversity is also reflected in the prices. Seasonal fish are cheaper, and those can be offered as canned food. Why deprive yourself?

2. Fish improves memory

We often hear that eating fish is good for memory. If this saying is so popular, it is because the fish is very rich in phosphorus and omega-3. Phosphorus is present in the membranes of the brain. Consuming it allows you to maintain your brain in perfect state. Omega-3s provide essential fatty acids to nerve cells. From an early age, fish helps with intellectual development. Over the years, it can effectively fight against Alzheimer's disease.

3. They are excellent for the cardiovascular system

If the fish is beneficial to our veins, arteries and heart, it is once again because it is rich in omega-3. These essential fatty acids promote good cholesterol and reduce bad cholesterol. Our cardiovascular system is thus perfectly maintained, and the risk of succumbing to cardiovascular disease is halved!

4. They keep you young

Fish is excellent for your skin: it even slows down its aging! This is because the fish is rich in zinc and selenium. These trace elements ensure the renewal of your cells. At the same time, the vitamin E present in some fish allows you to look good and the vitamin B ensures a good blood circulation.

5. Fish is good for morale

Thanks to the essential fatty acids that compose it, fish is excellent for morale. It reduces stress, anxiety and the risk of depression. How? Thanks to omega-3s, which ensure the correct functioning of the cardiovascular system and a better diffusion of the hormones secreted.

6. Fish strengthens our bones

Fish is an excellent source of vitamin D. This allows the body, and especially our bones, to better absorb the calcium consumed. In addition, fish contains phosphorus, a mineral as good for the brain as for the bones and teeth.

7. Fish helps fight fatigue

Fish is rich in vitamins, minerals and trace elements: in short, it is complete! Eating fish at least twice a week helps fight fatigue effectively. Because it is also very rich in iron, fish reduces the risk of its deficiency, which results in physical and mental fatigue.

8. Fish is good for your figure

Fish is a slimming ally. It is rich in proteins, the benefits of which are many: they strengthen the immune defenses, promote the renewal of tissues and guarantee the proper functioning of the body. In addition, fish is low in calories and very tasty. It can, therefore, replace other kinds of meat several times a week and allow you to reach an ideal weight.

Eating fish at least twice a week helps optimize your health, body and mind. Thanks to a good variety of dishes it comes in, fish also makes it possible to please any gourmet in any season.

 In this article, you will discover the 10 fruits that contain the highest amount of calories, which you need to avoid if you're trying to lose weight.

1. Nuts - 600 kcal per 100 grams

Nuts are rich in lipids and proteins, which explains their high energy intake (600 kcal on average).

For pecans, it is 700 calories per 100 grams, 600 for cashew nuts and around 500 for walnuts and hazelnuts.

Despite this, we still recommend eating nuts regularly, as their consumption is beneficial for your health. Nuts contain omega-3 fatty acids, vitamin E, magnesium, iron, calcium and fiber.

2. Dried fruits - 300 calories per 100 grams

On average, there are 300 calories in 100 grams of dried fruits such as prunes, apricots, bananas, dates or figs.

Although they lose their vitamin C while drying, dried fruits have preserved their nutrients, minerals and trace elements. Rich in fiber, they help the intestinal transit and fight against cholesterol.

3. Dates - 300 kcal per 100 grams

Dates are very sweet and contain about 300 calories per 100 grams, which makes them very good fruits for sportsmen, but less so for dieters!

They are, on the other hand, a good source of dietary fiber and contain a high concentration of antioxidants.

4. Avocados - 220 kcal per 100 grams

This delicious fruit is very caloric, as half of one contains 220 kcal and 15 g of fat.

The avocado is, however, packed with omega 3, vitamins and minerals.

Consume it in moderation.

5. Coconuts - 360 kcal per 100 grams

Rich in fatty acids, potassium and carbohydrates, this holiday fruit is full of nutrients, but is also very caloric.

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On the other hand, the coconut contains a large amount of dietary fiber, which makes it a great ally to our intestinal transit, and a satisfying food.

6. Bananas - 90 kcal per 100 grams

100 grams of bananas contain about 90 calories, making the banana, the most consumed tropical fruit in the world, a very caloric one as well.

But bananas are also rich in vitamins, potassium, magnesium and fiber.

Enjoyable and easy to take anywhere, it's a perfect snack and a great breakfast if made into pancakes!

7. Grapes - 75 kcal for 100 grams

A great ally to cardiovascular health, source of many vitamins and minerals, grapes are an excellent fruit for your health.

With 75 calories per 100 grams, it is also moderately caloric.

8. Cherries - 65 kcal per 100 grams

The cherry is generous in vitamin C, potassium, provitamin A, vitamin B, zinc, iron, calcium...

It is therefore a good ally to your health. It also contains 65 calories per 100 grams, so it can be considered as moderately caloric.

Just try not to eat the whole basket!

9. Persimmons - 66 kcal per 100 grams

The persimmon is a fruit with a strong antioxidant potential, because it contains polyphenols, carotenoids, vitamin and tannins.

With 66 calories per 100 grams, the persimmon is a moderately caloric fruit. These calories come almost exclusively from the carbohydrates that the persimmon contains in the form of fructose, the fruit sugar.

10. Mangos - 63 kcal per 100 grams

There are 63 calories per 100 grams of mango. A moderate-calorie fruit therefore, in the last position of our list of highest-calorie fruits.

It's rich in potassium, vitamin C and fiber, it would be wrong to deprive yourself of all its virtues!

 More and more people realize that a good diet should be balanced. Apples, bananas and salad - they are all very healthy, but also boring. The goal should not be to eat only fruits, but to make your diet complete and varied. We have looked more closely at the question of what constitutes a healthy diet. In this short article, you will discover seven points which you should consider in a balanced diet.

1. Versatility

Say goodbye to the notion that certain foods are prohibited. Consuming the full variety of foods is a good idea as long as you pay attention to their nutrients and energy content. Your choice should consist of an appropriate quantity and combination of nutrient-rich and low-energy foods. If possible, you should not eat too many pre-prepared foods or fast food.

2. Cereal products

Bread, noodles, potatoes and rice are indispensable to our diet. And that is also good, because they are rich in vitamins, fiber and minerals. If they are made of whole grain, it is all the better. It is best to combine these foods with low-fat ingredients.

3. Vegetables and fruit

You have probably heard that many nutrition centers recommend eating 3 servings of veggies and 2 servings of fruit every day. What exactly you eat is left to your preference. A serving can also be a glass of freshly squeezed juice. A good rule of thumb is to eat a portion of fruit or vegetables at each meal. So you have the food of the five portions easily integrated into your daily routine.

4. Meat

Fish contains many valuable nutrients and is, therefore, perfect in terms of meat. If you still prefer a different kind of meat, we recommend lean pieces of poultry, pork, veal or beef.

5. Less fat

Stick to vegetable oils and fats. Keep in mind that fat is often included in many other products. A total of 60-80 grams of fat per day is sufficient.

6. Movement

Good food is often not enough. It is necessary that you move regularly. The recommendation is 30 to 60 minutes of sports per day. Use the stairs instead of the elevator, walk short distances on foot or ride a bike - all of this will help you, while, at the same time, protecting the environment.

7. Lots of water

And above all is water. Drinking 1.5 to 2 liters of water per day will cover your bodily needs. Very sugary drinks promote weight gain in the long term and should be avoided. Alcohol should not be consumed excessively.

Paleo is short for Paleolithic, which refers to a prehistoric era defined by the development of the first stone tools. The modern day paleo diet refers to eating like our hunter-gatherer ancestors who lived in communal groups and fed off of the land.

Obviously our forefathers didn’t eat processed foods, and they weren’t sitting stooped over computers all day either. No, they were roaming up to 19km per day hunting and picking their food as animals do. With this in mind, the paleo diet attempts to replicate the traditional human diet which historically was naturally aligned with Mother Nature and certainly didn’t cause obesity problems. Paleo isn’t so much a diet, more of a way of living that replicates – in a modern way – the diet for which the human body was designed to follow. The paleo community believes that the agricultural revolution is directly responsible for increased ill health across the world, and medical reports globally show they aren’t wrong. Heart attacks, obesity, diabetes, hypertension and cancer are all linked directly with excessive consumption of factory farmed meats, preservatives, processed sugars and high salt intake. Paleo excludes dairy and grains, both of which were not part of our ancestors’ diet. This makes logical sense considering that approximately 25% of the US population is lactose intolerant (1994/NIDDK), and more than 2-million people suffer from celiac disease, with as many as 1 in 22 people thought to be undiagnosed. These statistics are compelling and proof that although we may think the body has adapted to an alternative diet the figures suggest otherwise.

Visit the Paleo Cookbook  for great Paleo Diet recipes. The paleo diet is becoming increasingly popular due to its natural ability to produce sustainable weight loss, increase energy, reduce ailments and sickness and promote better sleep. People have also reported fewer headaches, stomach aches and joint pains. The diet comprises all the nutrients and vitamins a person needs daily and draws its staple ingredients from specific meats, fish, nuts, seeds, fruits and vegetables.

 As a preference fresh, organic ingredients are used for cooking. At first this may sound a little boring, but you will be surprised. The paleo diet includes sweet items derived from natural sources such as coconuts and almonds. There are even recipes for natural chocolate. The paleo diet doesn’t expect you to go out on the kill for a wildebeest or scavenge for berries, but what it does ask is that you simply avoid foods that are proven to have a negative effect on the body. How often do you see an image of a fat caveman? Never is the answer. And that is because being overweight is a modern day problem. But we shouldn’t need diet fads, pills and extreme weight loss programs to maintain a healthy weight, we should just eat properly. This is where paleo comes into its element. It is a natural, effortless and achievable way to live a healthy existence that the body is already programmed to follow.

1. Burn more calories than you consume. If this makes you go: D-uuuh!!, snap out of it and consider that this elementary aspect of dieting excapes countless clueless and doomed dieters. Tabloids may claim to have the miracle foods thatll allow you to eat like a pig and have the pounds melt off, but its a load.
2. Establish your base metabolism, and set a target calorie goal approx. 500 calories below it. I wrote an article dedicated to establishing your metabolism earlier, so look it up in the article archive if you need a refresher.
3. Keep an honest log. Make estimates of how many calories you stuff yourself with every meal and tally up the total to make sure you stay within your target calorie goal. Convenient mistakes, under-estimates and forgetfulness allows you to eat more now, but youre defeating the whole point of dieting.

 

4. Actively choose good sources of fat. This may sound like stupid advice shouldnt you AVOID fat when dieting? Well, yes and no. You have to keep consuming some fat, just not going overboard. Avoid butter, bacon, whole milk, coconuts and such like the plague. Instead, make use of olive oil (virgin) and fatty fish. Peanut butter is an interesting topic. I used to put it in the same category as the bad fats. It belongs there, packing saturated fat as well as artery-clogging trans fatty acids. However, based on highly unscientific testimonies by others as well as personal experience, it seems like a handful of peanuts once in a while when dieting can do wonders in keeping energy levels up while not wreaking havoc with your overall diet. Strange and illogical? You betcha. But it just so happens to work anyway, kind of like bumblebees flying though they technically shouldnt be able to.
5. Eat small but frequent meals throughout the day. Youve heard it a million times, Im sure, but facts remain: In order to keep an even level of blood sugar, you have to eat small, balanced meals.
6. Dont go wimpy on the weight training. When you diet, youre in the danger zone for losing muscle mass most of the time. To avoid this, keeping pumping iron, and be diligent about it!
7. Avoid alcohol. Given that barbeque-season is upon us, this can be tough when your friends bring out the ice-cold brewskis. The solution is simple: Only associate with other bodybuilders, so you at least wont be the lone dweeb sipping a diet soda! For those of you who have the ridiculous idea that your life should not revolve around bodybuilding: Snap out of it.
8. Do cardio in moderation. Doing 45 mins on the stairmaster every day is a great way to get the pounds off quicker. 2 hours is not so great, since youre bound to start losing muscle mass. When and how much is individual (and depending on what youve had to eat earlier in the day) but avoid cardio sessions in excess of 1 hour. If you need the punishment do one session in the morning and one in the evening. Also remember to stay in the 65%-70% heart rate zone for optimal fat burn.
9. Schedule cheating days to stay sane. Dieting is no fun. No matter how gung-ho and motivated you are when you start out, youll have days when everything is darkness and the world is out to get you. Make sure to get a treat once a week on a set day (Saturday is good) as it gives you something to look forward to. A juicy burger is fatty and calorie-dense, but if you prepare by doing extra cardio for three days in advance youll come in right on target for the week.
10. Dont be afraid of soy. I used to avoid fake-meat products, but having been married to a vegetarian for 3+ years Ive tried soy hot dogs, burgers, chicken patties, even riblets that taste just like the real thing. And heres the kicker: Soy products is mostly protein! Granted, soy protein is not the highest quality out there, but if you drink a glass of milk or have some other high-quality protein source with it you can bump up the overall quality in a hurry. Besides, soy has a number of great health benefits when eaten in moderation and contains very little fat.