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Want to eat a healthy diet? Nutritionist Susannah Lawson explains why it’s important to make the right food choices and suggest some easy ideas for healthy eating. Try out phenq.

You may have heard the phrase “you are what you eat”. But what does it mean – and is it true? Perhaps more importantly, what should you eat to feel and become healthier?

Your body is made from the nutrients you consume – proteins, carbohydrates, essential fats, vitamins, minerals and water. These nutrients help your body renew itself naturally – for example, your skin renews itself in 21 days and your bones can repair themselves in six weeks. In five years, you will be an almost completely new person!

However, if you don’t eat healthy food with the right nutrients, your cells won’t reproduce as well or as accurately. Not eating enough of these key nutrients can cause a variety of symptoms – from premature ageing and dull, dry skin, to anxiety and depression; or frequent infections and digestive issues to poor memory and low energy.

The good news is that by taking some simple steps to have a healthy diet, you can help look after your body – and feel and function better than ever. These are the best weight loss pills | firstpost.

1. Balance your nutrients


You need a mix of the following nutrients to keep everything working well:

  • protein (eg meat, fish, soya, dairy products, nuts/seeds) to build and repair body tissues
  • carbohydrate for energy (slow-releasing and wholegrain sources are best for sustained energy)
  • vitamins and minerals (vegetables and fruit to keep everything functioning)


Help to maintain an ideal balance of these important nutrients by seeing your plate made up of this simple ratio: 25% protein; 25% slow-release carbs; and 50% vegetables, salad and fruit. Try out the latest phenq pills.

To help you get started, here are some healthy meal ideas for breakfast, lunch and dinner:


  • Scrambled eggs, wholegrain toast, tomatoes, and avocado
  • Cream/cottage cheese, oat cakes, watercress, and pear
  • Plain yoghurt, low-sugar granola with chopped apple and berries


  • Prawn mayonnaise jacket potato and green salad
  • Smoked salmon wholemeal bagel, with rocket and avocado
  • Hummus pitta bread with carrot, cucumber and pepper sticks. This is the best testosterone booster.


  • Chicken breast, roast sweet potatoes, peas, green beans, and red cabbage
  • Grilled steak, New potatoes, grilled mushrooms, and tomatoes
  • Baked salmon and wholegrain pasta with spinach, broccoli, and pesto
  • Halloumi kebab with brown rice, roast peppers, and courgettes

TOP TIP: If you’re a fan of food boxes, double check this ratio applies to the meals provided and top up the veg if necessary.

2. Refuel regularly


The meal ideas above provide a good balance of nutrients and ‘fuel’ to keep you full of energy throughout the day. Breakfast is particularly important – as the name suggests, you ‘break’ the night ‘fast’, which could mean 12 hours without food. You couldn’t drive your car without fuel in the tank, so don’t try to run your body on empty.


Try to eat three balanced meals a day (see point 1). If you experience a dip in energy, have a snack mid-morning and mid-afternoon too.

Aim to choose healthier, nutrient-rich options such as an apple and chunk of cheese or a handful of unsalted nuts rather than biscuits, sweets or crisps. Check out these exipure reviews.

3. Not all fats are scary!


Believing all fat is bad or makes you fat is a myth. Yes, fried or processed fatty foods aren’t good for you. But essential fats – found in nuts, seeds and oily fish (eg salmon, mackerel, anchovies or sardines) – help to reduce your risk of cancer, heart disease, Alzheimer’s, depression, eczema and arthritis. So, try to eat more!


As long as you are not allergic, enjoy a handful of natural unsalted nuts or seeds daily (they make a great protein-rich snack or topping for cereal or salads). And aim to eat oily fish three times a week.

4. Stay hydrated


Your body is more than 60% water, so drinking water regularly will hydrate you and help you run more efficiently. Beware of drinking too much tea or coffee because they contain caffeine, which can be dehydrating as well as addictive.


If you feel tired, drinking a glass of water can give you a lift. Also try putting a glass by your bed and drink it first thing, carry a water bottle with you or put it on your desk so it’s always close at hand, dilute fruit juices 50/50 with water and opt for herbal or fruit teas. This way you can quickly build up to the recommended 6-8 glasses a day.

5. Need a top up?


Even the best diet in the world is unlikely to give you all the nutrients you need, especially when you’re busy or during periods of ill health or stress. So, think about taking some supplements.


During the summer months, we can naturally absorb Vitamin D via our skin from the sun. But to help support our immune systems during the dark winter months, every adult is now recommended to top up their Vitamin D levels. Take 25mcg of the D3 variety daily, from October to April.

During periods where you feel lacklustre or low in energy, a high quality daily multivitamin and mineral can also give you a boost.

Plus, if you don’t like oily fish, consider supplementing omega 3 essential fats.

6. Limit toxins


As important as getting the nutrients you need, is reducing the substances that can harm or deplete you. These include artificial food additives, processed fats and pesticides and too much alcohol, sugar and stimulants such as caffeine.


Where possible, avoid processed foods and those made with refined ‘white’ flour or sugar (the refining process removes the beneficial nutrients). Easy wins are to swap in brown rice for white rice, and wholegrain for white bread.

Aim to steam, grill, bake or steam-fry your food rather than deep fry.

To help limit your intake of alcohol, consider only drinking moderate amounts (1-2 glasses) at the weekend, and intersperse each drink with a glass of water.

October 20th, 2013

Posted In: How-To, Laptop cookbooks, New products, News, Open Source, Products, ubuntu

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  • Phil Kerkin says:

    Hi Joe
    Thanks for sending me the link to the installation cookbook.

    Are you starting with a zenbook with no OS installed?
    I will be installing on a machine that has Windows 7 preinstalled. I’ll back it up to a USB( I seem to recall seeing a “how to” on the subject, so that at any stage I can restore windows if necessary – watch out for flying pigs!)and blow away the windows partitions before commencing the install process.

    I haven’t had any need to use the touch screen modules in Ubuntu, but from all I have read the things work pretty much out of the box on the Zenbook. Have you had any issues with touch screens that would be worthwhile noting?

    I’ll let you know how I go (the zenbook will be a birthday present that I won’t be allowed to use until then – January).

  • joe says:


    1. Zenbook install started with Win8 installed.

    2. Yes, you should back it up first, *some* windows 8 installations include an option to create a “Recovery DVD” which does what you need. If the USB option you mention works out, you can post the link here.

    3. Yes, blow away the windows partitions – and even create new partition tables. Leaving the old ones out there can confuse the installer, and exposes bugs in GNU PartEd, causign it to fault.

    4. Yes, the touch screens generally work great, and as expected – although I find them annoying on my laptop; if I want tappy-swipey I’ll pick up my phone or tablet, on my laptop I’m doing pointy-clicky. 🙂

    ..And every time I wipe some dust or fingerpints (or cat hair) off the screen, I end up selecting something, deleting something by accident, moving windows around unintentionallly, changing the focus, etc.. 🙂

    Good luck, keep us posted, and happy birthday!


  • Phil Kerkin says:

    Hi Joe

    Finally reached my birthday and started up the zenbook. The laptop actually came with Windows 7. I installed Ubuntu 13.10. There were a couple of issues getting it up and running but nothing major.
    The problems I encountered were to do with fastboot. After I installed Ubuntu (from a USB), when I rebooted, Windows started. Once I had worked out that fastboot was the issue, I started again. I partitioned the drive using gparted: sda1 /, sda2 /home , swap and a partition for windows that I am currently not using and left the recovery partition alone. When I had finished partitioning an a message popped up telling me I needed a 1mb partitition for bios boot and a 30mb partition for efi. I added those partitions and reinstalled. Reboot and Ubuntu started up. I’m sure there is a simpler way of installing the OS, but I’m a computer idiot, so I use whatever works.
    Next I’ll install rEFind.
    Thanks again for the installation information.

    Thanks again

  • Phil Kerkin says:

    Good afternoon,
    I’m hoping you may be able to help me sort out a problem.
    I’ve working through it and hope I’ll figure it out for myself, but any assistance would be appreciated.
    I seem to have bricked my laptop (call me stupid if you like, I won’t disagree).
    I started to get a number of error messages and failures with updates – so decided to reinstall the OS I ended up with a partial upgrade option after which when I restarted the laptop it went straight to bios. That is where the trouble started. I flashed the bios and then being a bear of little brain, removed the boot items from the boot menu. I booted into a live Ubuntu USB and installed Ubuntu 14.10. That is where I’m stuck.

    I tried to install ReFind, but the install fails because the repositories I need to access are not available. I’ve opened sources.list on the live install and there are only a couple of repositories listed. I’d add the ones I need, but I’m having trouble finding the repositories. – I might just have solved this problem – I’ll have to wait till I get home to do so.

    Since I can’t install ReFind, I decided to work through Rod Smith’s instructions on how to set up EUFI, but have run into the same problem when trying to install efibootmgr to enter the command to make the system recognise the boot object.
    What I need to do is enter the path to the relevant item (in this case grubx64.efi – I think). When entering a new boot item, it says to enter fsx:\path to the boot object. I have worked out that fsx should be fs0: and the path should be \boot\efi\EFI\BOOT\ubuntu\grubx64efi. Actually I may have solved my own problem with what I just typed – have to wait till I get home to test it, but do you think I’m on the right path (excuse the pun).

    Hope you are able to help.



    I’m going to try reinstalling 14.04 and see if the repositories

  • phil says:


    Problem solved.

    I tried Ubuntu 14.04 unsuccessfully. Got to the grub install and failed – the message was: grub was not installed to the target partition the system will not boot – or words to that effect.

    I decided that I would try Ubuntu 15.04 (just released last week) before trying the manual instructions I had found. Firstly repartitioned the drive (GPT) with a partition (sda1) for bios_grub – fat 32 minimum size allow 32MB, a 250MB partition (sda2) for efi then the rest of the drive a root partition /, home /home and swap.

    Booted the USB with 15.04 on it and waited. Install went through without any issues or error messages and when I rebooted found I had my OS back.

    Very pleased. Whatever caused the problem (I rather suspect user) had been taken into account by the developers working on 15.04:-)

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