Healthy Foods for Total Fitness

Healthy Foods for Total Fitness

What is total fitness? It is not having those six-pack abs. It is not maintaining a specific percentage of body fat. No, total fitness is fitness that is from the “inside out”. It begins when you practice healthy eating throughout every day.

How Fitness is Created

Let’s just use a simple example: The famous model Claudia Schiffer admitted that for many years (at the height of her fame) she was a confirmed “junk food” eater. She smoked and rarely exercised, and yet if you saw a photograph of her during that time you would have difficulty finding any “flaws” in her appearance. Thus, it is not possible to say that total fitness is based on appearance alone.

Instead, it is having a body that is strong and energized, and this has to include healthy foods and smart daily choices. That means that for anyone to be as healthy and fit as possible, they have to learn the foundation of a healthy diet. This is one that provides enough energy throughout the day and yet does not encourage weight gain because of too many unused calories.

Energy and Food

If this is already confusing to you, just consider the word “energy”. You might hear the word “calories” all of the time, but you may not realize that calories are just a more complex way of talking about energy. You eat a certain number of calories every day and these are meant to supply you with the amount of energy your body needs to maintain its current weight, power you through your day, and yet not end up as stored energy (which we also call fat and muscle).

Some fitness experts speak of this as your BMR or basal metabolic rate. This is a number that indicates just how many calories you require every day to keep functioning, but without also doing any sort of exercise. This base measure of calories is what you should strive to eat every day. If you want to lose weight, you should eat this number of calories and try to do enough exercise to create a small deficit. Do this every day and your body starts to burn up fat for fuel and you have weight loss!

Of course, the energy you consume is important. Just as a car can use the least expensive fuel or it can burn the much higher quality fuel, so too does the body have a range of options. It is up to you to give the body the premium forms of energy needed in order to create complete fitness.

The Premium Fuel

So, what healthy foods are going to deliver the premium energy? We all know that a diet high in fresh fruits and vegetables, nuts and seeds, whole grains, and protein is going to be the best choice. However, not many of us understand how to get the very most out of the healthy foods we eat.

Let’s consider this for a bit in order to uncover the truly healthy foods for fitness. To begin, we understand that eating three large meals each day is no longer the smartest model. Instead, we need to eat five smaller meals or three small meals and two to three small snacks.

The healthy foods we eat should be chosen to give us what we need for our lifestyle. If you are someone who is very active, you need to be sure your body has enough energy from good sources of protein and carbohydrate. If you are a sedentary person, you still need that protein, but you need to ensure it is lean and full of nutrients.

This is not as easy as it sounds. All of the animal sources have a lot of fat, even when we pick things like lean meats. To dodge the problems we might turn to things like eggs or cheese, but here too we have to worry about cholesterol. How do we get high quality protein that gives us energy and packs nutrients? We turn to nuts and seeds.

The Benefits of Organic Nuts in a Fitness Plan

When you look at the nutritional data on things like nuts, you might be astonished. (Flynn) These are super foods that have long been blamed for being unhealthy choices. This is due entirely to the ways that nuts are processed and packaged.

Just compare the cashews from us here at the Caju Company as opposed to the many grocery store brands. Our Caju cashews are not doused in oil and salt, roasted in a coal oven where their enzymes are destroyed, and then packaged as a healthy snack. No, they are produced in small batches, sourced from organic farms in Vietnam, and then hand graded to guarantee that they are an ideal source of nutrition, protein, and energy.

There is a good way to begin healthy eating, and one of the first steps is to understand which foods to use and which sources to choose.

Works Cited

Flynn, Sarah Wassner. Nuts: The perfect health and fitness food. 2008.

You Can Eat Nuts and Lose Weight


You Can Eat Nuts and Lose Weight

“Nuts are fatty and you shouldn’t eat them if you want to drop some weight.”

“Limit the amount of nuts in the daily diet because they are a source of fat.”

“Based on the information, nuts are not a good option for people hoping to lose weight.”

Do you believe any of that information above? Hopefully, you are sitting there shaking your head “no”. If you do believe these things, you are in for a surprise. Why? Not only are nuts good for you in general, they are a wonderful tool for weight lost. (Enos)

However, as in all things, you must understand how to use them as a tool if you want to enjoy success.

Nuts and Nutrients

Let’s begin by looking at the ways that organic nuts are just plain good for us. All nuts are loaded with what should be known as “healthy fat”. They all contain the three major types of fat – saturated, monounsaturated, and polyunsaturated. They should not have any “trans fats” because these are artificial fats that do not occur in any whole food source.

The body needs fat – end of story. We hear too often that we should avoid fat, but it is one of the three “macronutrients” that keep our bodies functioning. Fat is responsible for connective tissue, brain function, hormone production, muscle and cell building, nutrient distribution, energy storage, and so much more.

The diets that force you to cut back on fat are really impairing your bodily functions – including healthy weight loss. So, if you are thinking of going “fat free”…just don’t do it. Instead, turn to foods that provide you with the ideal ratios of fat.

What does that mean? Take cashews as an example. They are called a “low fat” source of protein because they contain an ideal blend of the three fats. Of course, they are not good for weight loss just because of their healthy fat. They are also a dependable source of protein, they are packed to the rafters with vitamins and minerals, and they deliver an impressive amount of fiber.

Cashews as Optimal Healthy Eating

When you want to lose weight, fiber becomes a good friend. This is because fiber will help you to feel full faster and longer. The small handful of cashews that you eat as a midmorning snack will make you feel satiated for a long time afterward. It will help you to eat smaller portions at lunch, and yet you won’t end up fatigued around 3 PM either.

This is because cashews are full of copper. In fact, they have the highest amount of copper compared to other popular nuts. This is going to help with energy production and allow you to feel full and energized throughout most of the day.

Now, what about calories? Nuts are famous for being high calorie foods. Again, this doesn’t mean that they are empty calories. We just reviewed that nuts can deliver tremendous amounts of nutrients and energy in small servings. That means that the calories that you consume from this healthy eating habit are not going to contribute to weight gain because you are going to use up those calories easily.


Here is how it would work: You eat a realistic breakfast and do some morning exercise. You head to the office and around 10AM, you feel a bit hungry. You have a handful of organic cashews and feel that hunger start to subside right away. About an hour later, you start to feel a lot of energy, and around 12:30PM (when you break for lunch), you don’t feel all that hungry because the protein from the cashews is keeping you powered up.

Still, you eat a lunch of healthy foods that give another round of energy. This ensures that when you have burned through the nuts you are going to get another round of energy from the foods you ate midday.

If you work some exercise into this schedule, you burn up more calories and yet you won’t have really consumed all that many because you got filled up and energized by the nuts you enjoyed in the morning.

Of course, a major point is the quality of the nuts. They cannot be saturated with added oils and salt. This would eliminate all of the benefits by making them a high fat and high sodium snack.  You don’t want this.

Instead, you would want to turn to a high quality provider of nuts, such as the Caju Company. We provide clients with flawlessly roasted organic cashews that will deliver the kind of energy, nutrients, and weight loss that so many want, and without any concerns for empty calories, food additives, and other unwanted “junk”.

Works Cited
Enos, Deborah. Go Nuts and Still Lose Weight. 2013.