Carbohydrates are complex organic compounds composed of carbon, oxygen and hydrogen. Carbohydrates provide a major source of calories for the body. Although all carbohydrates have the same chemical composition, they differ in the complexity of its molecular structure. So we have: 

1. simple sugars or monosaccharides (glucose and fructose) - sweet taste, water-soluble but dissolved in water can not be separated. 

Glucose is the most widespreaded monosaccharide in nature. Can be found in the blood of all mammals, and in honey and grapes. That's why other name for glucose "grape sugar" and "blood sugar." 
Glucose has a very sweet taste, it is water-soluble and is also indispensable for the maintenance of life, because when broken down in the cytoplasm of living cell it releases large amounts of energy needed for many vital functions.

Fructose is very sweet sugar, water- soluble. It can be found in fruit – that's why it is called fruit sugar or fructose.

2. complex carbohydrates: 

·  disaccharides (oligosaccharides) - (sucrose and lactose) 
·  polysaccharides (starch and cellulose) 

Pina colada smoothies

Peach smoothies


Vitamins are essential nutrients that the human body can not synthesize and must ingest them through food. Vitamins arise from plants with the help of the sun and/or bacteria and from human or animal body. 

There are about 40 different substances known as essential nutrients in the human diet. 13 of them were identified as vitamins, 15 were identified as essential minerals, minerals in traces and electrolytes. The other 12 are amino acids. Vitamins are divided into two basic groups:
1. Water-soluble vitamins - this group includes B-complex and vitamin C. These vitamins are easily absorbed directly through the gastrointestinal tract into the blood. When absorbed, they circulate through the body and are prepared for the needs of the organism. Most water-soluble vitamins is not stored in the body in large quantities over a long period. When the concentration exceeds a certain amount, the body expels them out through urine. In these moments, the urine is white, unlike the normal yellow color of urine.

2. Fat-soluble vitamins - they dissolve in fat, and are stored in fatty tissues. These vitamins require additional substances, emulsifiers, so they can be converted into a chemical compound that can be absorbed into the blood. When it is absorbed, fat-soluble vitamins travel to place in the body where it places for the needs of the organism.

Vitamin deficiencies are rare among people who have access to a wide variety of foods and know how to put together a balanced diet.

Some vitamins are toxic when taken in the very large amounts known as megadoses. Megadoses of vitamin A (as retinol) may cause symptoms that make you think you have a brain tumor. Taken by a pregnant woman, megadoses of vitamin A may damage the fetus. Megadoses of vitamin D may cause kidney stones and hard lumps of calcium in soft tissue (muscles and organs). Megadoses of niacin (sometimes used to lower cholesterol levels) can damage liver tissue. Megadoses of vitamin B6 can cause (temporary) damage to nerves in arms and legs, fingers, and toes. The likeliest way to get a megadose of vitamins is to take supplements.


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Nutrition is one of the needs of every person on Earth, it is a process by which the human organism ingests, digests, absorbs, transports, and excretes food substances. In other words, nutrition is what you eat and how the food you get affects your body and your health.

The only really important thing about nutrition is to take a sufficient amount of nutrients into the body daily in order maintain the body in a healthy condition. The opposite is malnutrition, which weakens the immune system of humans and thus makes it easy prey to diseases, like cold, pneumonia to tuberculosis. 

The best way to balance our nutrition is to choose goods from the six major food groups every day:
·                     grains,
·                     vegetables
·                     fruits
·                     milk
·                     meat and beans
·                     oils


The only way to make exercise part of your life is to build this into your everyday life. Many people go for a brisk walk, gentle jog or try an exercise class. Everyone is different, so you must choose something that you find enjoyable. As a fully pledged adult, you should try to get your heart rate up at least four to five times a week.

5 Top Tips:
1. Keep an accurate food diary
2. Set healthy and manageable goals
3. Ensure you make healthy choices within your routine
4. Be proud about your progress
5. Make a strong commitment towards lifelong changes

Calories and Weight

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A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

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Although exercising is great just being more active is also a good way to burn calories. There are many small changes you can make to your daily routine that will burn calories for example:

Strawberry smoothies

Orange smoothies

Papaya smoothies

Raspberry smoothies

Tropical smoothies

Kiwi smoothies

Lemon smoothies

Apple smoothies

Herbs for Obesity

Obesity is one of the major health concerns that plague America today. Approximately two-thirds of American adults are considered overweight; while one in three are seriously overweight or obese.

Obesity is defined as having an abnormal amount of body fat; being 20 to 30 percent over the ideal weight for age, sex and height.

Aside from being a major cosmetic concern, obesity is a great risk factor for serious medical conditions such as high blood pressure, diabetes, kidney troubles, prostate enlargement, female infertility, uterine fibroids, pregnancy disorders, gallstones, cardiovascular diseases, stroke and cancer. Excessive body weight also puts great stress on joints increasing the chances of arthritis.

Everyone's metabolism (the rate at which the body burns calories) is different and is influenced by many factors, including genetics. Regularly eating even a few more calories than your body needs can lead to weight gain. By consuming only 100 extra calories a day, for example, you'll gain a pound in approximately a month (a pound of body fat equals 3,500 calories). Some experts think a sedentary lifestyle influences weight gain even more than eating too many calories. Exercise burns calories and builds muscle. And the more muscle mass you have, the greater number of calories your body burns at rest.

Aside from aggressive dieting and exercising, some herbal products may aid in raising metabolism or suppressing the appetite. But at the same time, you should also be wary of their side effects. Always check with your health care provider first.

These herbs are not recommended to replace regular diet. Maintaining a healthy lifestyle is key.


Breakfast is the most important meal of the day.

Breakfast is the Most Important Meal


Cholesterol is a fatty substance that occurs naturally in the blood, cell walls, and most body tissues. Cholesterol is made by the liver, and it enters the body via foods rich in saturated fat.

There are two types of cholesterol; these are what they termed as the good and bad cholesterol.

Low Density Lipoprotein (LDL) is the "bad" cholesterol. This is the form in which cholesterol is carried into the blood and is the main cause of harmful fatty buildup in arteries. The higher the LDL cholesterol levels in the blood, the greater the heart disease risk.

On the other hand, High Density Lipoprotein (HDL) is the “good” cholesterol. This "good" cholesterol carries blood cholesterol back to the liver, where it can be eliminated. HDL helps prevent a cholesterol buildup in blood vessels. Low HDL levels increase heart disease risk.

Cholesterol is essential for human life. It builds and repairs cells, it is used to produce sex hormones like estrogen and testosterone, it is converted to bile acids to help you digest food and it is found in large amounts in brain and nerve tissue.

Diet and Sleep

The food you eat not only contributes to the quality of your weight and general health, but also on how well you sleep. Some foods help you sleep better. While others can make sleep difficult or even impossible.

Foods that improve sleep include fruits, green leafy vegetables, whole grain breads and cereals, and mushrooms. Even spices such as dill, sage and basil help with sleep problems.

Drinking milk before bedtime, a common method to aid sleep, is actually effective. Milk actually contains tryptophan, which can be converted to serotonin, the hormone that controls sleep. Honey, turkey, egg whites and tuna also contain tryptophan, which are good night time snacks.

Alternatively, caffeine-rich food and beverages should be avoided right before going to bed. This includes coffee, tea, chocolate, cocoa, soft drinks and some medications. Some foods that are rich in tyramine can also affect sleep. Tyramine actually causes the release of a substance that stimulates the brain keeping you awake. This is found in bacon, cheese, sugar, ham or tomatoes.

Spicy foods, on the other hand, may cause gastrointestinal reflux or heartburn. While sweet or greasy foods can also cause indigestion and bloating. And though alcohol can make you sleepy, it actually upsets sleep patterns later in the night resulting to frequent waking in the night to urinate.

Even how much and when you eat affect sleep patterns. It is best to keep the last meal of the day light. Eating too much or heavy meals before sleeping may cause indigestion, heartburn and discomfort. It is recommended to start with a hearty breakfast, the main meal of the day around noon, and a light supper early in the evening.

You may also take vitamins and supplements to aid sleep. Calcium and magnesium helps induce sleep. Calcium-rich foods include milk, cheese, yogurt, ice cream, sardines, salmon, broccoli, tofu, egg, and calcium-fortified food. Magnesium is found in nuts, almonds, cashews, beans, and spinach. Vitamins B6 and B12 are often beneficial and used in the treatment of insomnia. Some of the foods that contain Vitamin B6 are liver, meat, brown rice, fish, butter, wheat germ, whole grain cereals, and soybeans. Foods rich in Vitamin B12 include some plant milks, some soy products and some breakfast cereals.

Be careful on what foods you eat. It can directly affect the way you sleep. By improving your eating habits, you will have a better chance at a good night’s sleep.

Smoked Chicken Sandwich

Black Bean Salad

Tuna and Bell Pepper Pocket

Things to avoid when trying to lose weight

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The causes of obesity

Obesity is caused by unhealthy eating combined with sustained lack of activity. If food gives you more calories than you burn, your body turns on the storage program and puts on fat. This is the basic idea behind obesity.

Disorderly eating habits are the top reason why people became obese. With neither the time, nor the inclination to control one’s meals, it’s no wonder people get fat all over the world. Couple that with a sedentary lifestyle where most trips are taken by car and you got a health situation out of control.

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Genetics: Obesity can also be inherited from family members who suffered from it. If your family has a history of obesity, then you would do well to watch your weight.

Junk food: We are all busy, but this does not mean that we have to eat everything fast food restaurants put before you. Burgers may look good, but they are fat too highly powered got your health. Thing is, a single burger is worth a whole meal, but your body does not judge the situation this way. Your stomach will never be filled by a regular burger, so it will keep asking for more, despite the fact that your body does not need more burgers.

The Obesity Crisis

Putting an end to fast food and snacks in your diet

It’s always easy to gain weight and damned hard to lose it. Eating is one of the true pleasures in life and refraining from food has huge physical and psychological implications that cannot be easily discarded. Nobody likes to have to give up a pleasure, which is why many people drift farther and farther into fat without doing anything to stop the process. Moreover, recent data showed that the body does not respond to diets as doctors thought it should. The body has to adapt to changes and diets are seen as lean periods that should be offset by making fat harder to burn.

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Another problem for the body is the widespread use of fast food, snacks and soft drinks. Fast food is highly powered food that fools the stomach into calling for more, despite the fact that one giant burger is the caloric equivalent of an entire meal. The giant burger is not usually enough to fill the stomach of an adult person, so most people eat more than one and wash it down with soft drinks that are little more than sugared water. This is an unfortunate way of eating, since the body gets far more than it needs from burgers and soft drinks. The largely sedentary lifestyles led by most urban residents mean that the excess calories will certainly be stored as fat.

Snacks are another threat to a healthy life by bringing in too much calories and by being too readily available when hunger strikes. The correct option for between meals snacks is to buy fruit. Sure, it may not taste as good, especially if one is used to chips or other types of snacks, but one or two bananas or some apples are far better for one’s health. A very important point is to remember that habits can be kicked just as easily as they take root. By ignoring the temptation of chips you will gradually lose interest in them and get used to fruit.

The Unhappy Meal: How Fast Food is Making You Depressed

To take vitamins or not to take vitamins?

It's absolutely important that our body gets the nutrients it needs to function effectively and efficiently. The lack of balanced diet in addition to the daily stress of pollution depletes our body of nutrients. It's up to us to replace these nutrients. We can do this through healthy nutrition, or better yet, through healthy nutrition and proper supplementation.

Eating a balanced diet and then supplementing it with a quality multivitamin will be the most logical and sound decision to make. We'll be able to get the nutrients that our body needs from the food and
then back it up with the multivitamin for a powerful effect.

There are four forms of multivitamins available in the market today, that's capsule, tablet, soft gel, and liquid. Liquid multivitamins will be the easiest for our body to absorb because there's literally nothing for our digestive system to breakdown. Capsules and soft gels are also a good choice when it comes to the forms of multivitamins with regards to absorption rate. While tablets on the other hand, will be the hardest for our body to breakdown and absorb. Remember, that no two individuals will respond similarly from taking any type of vitamin or mineral supplement, because each individual have different metabolisms, eating habits, exercise regiment, or sleeping habits, and are under different amount of stress or even take their supplements differently.