Wednesday, March 19, 2008

How to Improve Your Nutrition

How to Improve Your Nutrition by eHow Health Editor

Step 1:

Start each morning by eating a breakfast that includes a whole grain food, a protein and a dairy product. A good start will help ensure you stay on track throughout the day.

Step 2:

Prepare for the week by shopping once a week with a written list of nutritious foods. Follow the perimeter of the store to find your produce, meat and dairy items. Don't let sales and specials on less nutritious foods distract you from your list. Limit the amount of time you spend in the middle of the grocery store, an area generally stocked with cookies, chips and high-sodium canned goods.

Step 3:

Plan your menus as far ahead as possible. Make sure you have everything you need and allot time to prepare the meals. It is easy to make poor choices based on convenience when you are tired, hungry and pressed for time.

Step 4:

Sneak extra veggies into your everyday food choices. Add broccoli to your mac and cheese, spinach to your pizza and cauliflower to your mashed potatoes. For more ideas on how to incorporate vegetables into your meals, take a look at Jessica Seinfeld's cookbook, "Deceptively Delicious," at (see Resources below).

Step 5:

Drink your fruits and veggies when you are on the run to help improve your daily nutrition. Invest in a juicer that uses whole fruits and vegetables. Check out "The Juice Guide" at for more information on how to get started juicing (see Resources below).

Step 6:

Seek the advice of your doctor about improving your nutrition. Have blood tests done to test your cholesterol and triglycerides (fats) levels. Your doctor may be able to refer you to a nutritionist who can help you develop an eating plan geared toward your specific physical needs.

Step 7:

Improve your nutrition by trying new recipes with healthy foods you rarely eat. Remember, it often takes several "trials" to acquire a taste for a food. Experiment with different spices on your "new" foods to make them more appetizing

Thursday, March 6, 2008

Diabetes Nutrition: Healthy Food Selection

Diabetes Nutrition: Healthy Food Selection by Leon Lioe

Healthy food choices are very important for all of us in order to live and maintain a good health and being protected from some serious diseases. However, if you have been diagnosed with diabetes, your food selections become even more crucial.

Diabetes nutrition will become your main diet. In fact, diabetes nutrition is really not that different from the healthy food choices that the rest of us should make.

It simply becomes more important to make the healthy choices carefully and consistently if you have diabetes.Watch your Percentages:As a general rule, diabetes nutrition should include a diet that consists of 40-60% of carbohydrates, 20% from protein, and 30% or less from fat.

This should be measured by the amount of calories consumed and is good guideline for everyone who is interested in eating healthier, not just those who have diabetes. In addition to monitoring the correct percentages of the types of food you eat, it is also important to make good choices within those percentages. For example, choose fat-free milk over the whole variety, and opt for a skinless chicken breast rather than a piece of red meat.

Do this healthy selection as often as possible so that it becomes your second nature. By consistently acting in a healthy manner when planning your menus and making your food selections, you will go far in making your diabetes nutrition effective.

What to Include in your diabetes nutrition?Diabetes nutrition is not that different from any other healthy diet, so stick with the standard guidelines of nutrition and you will have your diabetes under control. If you are overweight, you will also want to opt for low-calorie and low-fat foods that will help you drop some excess pounds and maintain a healthier weight.

Fresh produce should be the first type of food in your menu for diabetes nutrition, followed by plenty of whole grains that will offer the necessary fiber and nutrients. Your protein selections should be of the lean and low-fat varieties, and try to add fish and beans instead of red meat whenever possible to meet your requirements in this area.Like any healthy diet program, diabetes nutrition should keep foods that are high in fat and sugar to a minimum.

Of course a little sugar is not necessarily a bad thing. It is important to limit your intake of refined sugar items as well as those that are fried or high in fat from other sources. Keep in mind that even healthy foods contain calories, so it is also important to monitor the portion or size in your diabetes nutrition diets

Weight Loss Tips For Better Nutrition

Weight Loss Tips For Better Nutrition by Brandon H. Masters

If you want to practice better nutrition and start on a road to better health, there are a lot of simple things to do that when put together will make big changes in the way you feel, and how your body feels.

The best way to do this is to get back to nature. That means eating whole foods – fresh food that is the way it was created in nature. That means it has not been through a trip to a processing facility. There are many benefits to a whole food diet, including helping in your body’s daily digestive activities as well as boosting many of the systems in your body.

A whole food diet can also help you shed extra pounds. If you are ready to switch to a diet of whole foods, you are going to need some help

• Always eat organic vegetables and fruits. They should have an ‘organically grown’ label.

• When eating meats and dairy products make sure they were not commercially processed. Look for items that were made from animals that were not injected with antibiotics and steroids.

• If you want eggs, look for eggs laid by ‘free-range’ chickens that are labeled ‘fertile’ eggs.

• A good mineral and protein source that you may not have thought of are sea-vegetables such as kelp and arame.

• When cooking use ONLY unrefined oils.

• If you are having a bowel movement, make sure you are in the correct posture for you body. You should be in a squatting position with your feet elevated.

• Use butter instead of margarine. Also try cooking with other oils like olive oil or coconut oil.

• If making cold fruit or vegetable drinks, add flax oil for more nutritional value.

• If you’re eating carbohydrates, have whole grains instead of any white flour or sugar items.

• When eating grains look for ones that are free of gluten such as millet, brown rice, buckwheat, quinoa, and amaranth.

• When using water for drinking or cooking, stick with purified water that has added minerals instead of tap water. You should even consider a filter on your shower and bath faucets.

• If you want juice, make your own. Canned and bottled juices have been processed.

• You never know where your fruits and vegetables have been, so before eating them clean them thoroughly with a veggie wash solution or create your own with water and 3% hydrogen peroxide.

• Know what you’re eating by reading the labels of foods before you buy them to steer clear of chemical additives.

• Instead of using white sugar or an artificial sweetener, try using stevia or lo han.

• Making a morning ritual of drinking 8-ounces of water with some lemon in the morning and evening

.• Your body needs water. You should be drinking 1/2 ounce of water per day for every pound of body.

• Cut sodas, of all kinds, out of your diet.

• Lower the number amount of alcohol you drink.

• If you’re a smoker, it’s time to quit.

• Don’t drink coffee. If you must, look for organic java.

• Make herbal teas a part of your diet.

• Increase you raw food intake slowly.

• Before eating nuts and grains, soak them in water overnight.

• Take the time to thoroughly chew your food.

• Keep all oils and grain cool in the refrigerator.

• Avoid anything deep-fried.

• Trust to use a regular oven instead of a microwave.

• When eating fruits, stick to just that food group.

• Meal plan so you don’t mix starch filled carbohydrates and proteins

Feed Your Body Good Nutrition.

Feed Your Body Good Nutrition.

Your body craves good quality nutrition every day. Give it what it needs and you both will be happy.

Today we face plenty of daily stress, especially as we get older.

Stress and a lack of nutrition in our diets can cause a deadly combination if we ignore it

I firmly believe that everyone should take a daily dose of good vitamin and mineral supplements to make sure their bodies get good nutrition.

You should however, be aware that many of the vitamin and mineral supplements on the market today are loaded with ingredients that may be harmful to your health.

Many contain artificial colors and ingredients that are just not healthy.

You should always check the ingredients list to make sure they contain natural ingredients to promote good nutrition for your body.

For over 20 years I’ve taken vitamins in the pill formula until just recently.

Research shows that people taking vitamins in the form of pills are simply wasting their money.

Less than half of the nutrients found in pills are not being fully absorbed into the body.

Most of the pill ends up passing through, before it gets absorbed.I’ve found that liquid formula vitamins are much more effective than pill formulas.

The liquid formula is fully absorbed into the body within minutes, compared to hours with vitamin pills.

This means that your body gets the full effect of all the nutrients.Choosing the right liquid formula vitamin and mineral is also very important.

You should only take the ones that contain a good vitamin mix and a powerful blend of antioxidants.

The right combination of vitamins and antioxidants will dramatically reduce your risk of disease and sickness and help to build a good immune system.

Plus, it will provide you with plenty of energy during the day and more restful sleep at night.

Many of the healthy liquid formulas today are way over priced and cost upwards to over sixty dollars a bottle.

This is because many people like myself have found the liquid formula to be much more effective than pills.

Pregnancy And Nutrition Go Together

Pregnancy And Nutrition Go Together by Chuck Arnone

Healthy eating begins long before conception ever occurs. Try eating starchy snacks, like toast, saltines, cheerios, or other dry cereals when you feel nauseated. Some women find eating dry crackers before rising from bed in the morning helpful for nausea.

When a woman is healthy, balancing carbohydrates, fat, and proteins, and eating a variety of fruits and vegetables usually ensure good nutrition.Women with fears of weight gain or with eating disorders may choose to work with a health professional, to ensure that pregnancy does not trigger an eating disorder.

Eating healthy salads will help you to control your weight and. there is a wealth of information available today that offers tips for eating well starting from the moment you get early pregnancy symptoms.At least in the later stages of pregnancy, she needs to consume more energy than usual, but this does not mean eating twice as much.

In general, eating a variety of fresh, whole (unprocessed) plant foods has proven hormonally and metabolically favorable compared to eating a monotonous diet based on processed foods.March of Dimes recommends women consider a supplement of 400 micrograms of folic acid preconceptually to prevent the incidence of neural tube defects.

If increased weight gain is recommended, an emphasis should be placed on high-calorie food group items that contain a higher fat and sugar content. Your diet has to include iron as a supplement, because it's recommended requirement cannot be met during pregnancy. Thirty milligrams of ferrous iron is recommended, and iron should be taken on an empty stomach. Calcium supplements, if recommended, should be taken with meals.

When the development of major organs begins during early pregnancy, often before a woman starts prenatal care or realizes that she is pregnant, preconception care is recommended for every woman of reproductive age.

The most natural and pleasurable part of having a baby is the conception, but also stressful. As your body adjusts to the growing baby, you may have nausea, fatigue, backaches, mood swings, and stress. A stress free pregnancy is one of the greatest gifts that you can give your new baby and.more rest is needed as the woman copes with the added stress of extra weight.

During pregnancy, the aches and stress can be reduced with a simple massage. Relaxation techniques can be used to cope with such conditions as stress or morning sickness. Finally, mood swings and stress are common symptoms reported by many women in the early stages of pregnancy. The following herbs are recommended for pregnant women: An all-purpose remedy is red raspberry leaf tea.

There are seven main classes of nutrients that the body needs: carbohydrates, proteins, fats, vitamins, minerals, fiber and water. Most people think of nutrition as optional if they are taking prenatal vitamins, but the fact remains that prenatal vitamins are a supplement, think of them as your lifeguard. A necessary staple for pregnancy are prenatal vitamins. Your doctor will want you to start taking prenatal vitamins that contain folic acid, calcium, and iron as soon as possible.

These vitamins and minerals help ensure the baby's and mother's health as well as prevent some types of birth defects. A change in prenatal vitamins can alleviate nausea in some cases. A good night's rest,eat well,moderate exercise and your prenatal vitamins are a must. However your odd food cravings may not be as strong if you are taking your prenatal vitamins and fish oil capsules.

The importance of pre-natal vitamins and fish oil capsules, your doctor will tell you; that if you are trying to conceive, or you believe you may be experiencing early pregnancy symptoms, you should be taking daily pre-natal vitamins. The mother's diet must contain sufficient nutrients for the formation of a healthy baby and to make hemoglobin.

Supplementary iron and vitamins C and D are often recommended, but iron tablets can cause constipation and other distressing effects in some people. Heating techniques may also reduce food's content of many heat-labile nutrients such as certain vitamins and phytochemicals, and possibly other yet to be discovered substances.

Nonetheless, processed foods tend to have an inferior nutritional profile than do whole, fresh foods, regarding content of sugar and high GI starches, potassium/sodium, vitamins, fiber, and of intact, unutilized (essential) fatty acids. According to the United Nations World Health Organization (WHO: 1996), more than starvation the real challenge in developing nations today is malnutrition-the deficiency of micronutrients (vitamins, minerals and essential amino acids) that no longer allows the body to ensure growth and maintain its vital functions.

We are now in the 21st century, have the luxury of liquid vitamins and an absorption rate of 98%. The benefits of this mean a healthier you, whether you are pregnant or not. There are so many online sources to consult with in the comfort of your home; there should be no problem in finding all the information you need. Take care of your mind & body

Anti Aging Nutrition

Anti Aging Nutrition 

Your body is your temple, and what you give it nutritionally can have a vast impact on your health. As the body ages, many changes take place, and by taking in the proper vitamins and minerals, you can minimize the negative health effects that you experience as you grow older.

In this article, we'll mention some of the important nutrients that one needs to intake as they age to help keep in proper health.As you age, your body's ability to properly process the vitamins that you eat decreases.

For that reason, it is important to increase the amounts of vitamins that you intake. Since osteoporosis occurs in those of an older age, it is of the utmost importance to ensure that your body gets enough Vitamin D. While those in their twenties only need to take in 200 IUs of Vitamin D per day, those aged 60 and above are recommended to take in about 600 IUs.

The B-Vitamin Complex is also an important vitamin that our body loses the ability to process over time. A lack of B vitamins can lead to a risk for heart disease and possible memory loss, and for that reason, those of an older age need to make sure that they get all the B vitamins that they can get.

Calcium is also a particularly important nutrient when it comes to aging; along with Vitamin D, it helps the bones to mineralize properly, warding off the effects of osteoporosis.

When it comes to actual foods that you should eat to avoid aging significantly, a diet that is high in both fruits and vegetables is recommended. Those who indulge in these types of foods often are found to have lower rates of disease as well as higher levels of energy and a healthier appearance.

There are many reasons that these types of foods are recommended; most fruits and vegetables have no cholesterol, fat, or sodium, which are three harmful compounds that have a negative effect on health. In addition to the lack of bad substances found in fruits and vegetables, they are also rich in the vitamins and minerals that your body needs.

Practically every essential vitamin and mineral can be found throughout the fruit and vegetable world, and a minimum of five fruits and vegetables per day are recommended by the National Cancer Institute.

Anti-oxidants are also important when it comes to aging; this type of compound is useful in the way that it helps the body to protect itself against the harmful effects of free radicals, which are rogue cells that attack the cell membranes of your body, causing premature cell death.

Many fruits and vegetables include anti-oxidants, including carrots and tomatoes.Following these basic principles is a great way to get your health on track as you age, helping you to ensure that you will live a healthy life.

Infant Nutrition: Give Your Baby A Healthy Start

Infant Nutrition: Give Your Baby A Healthy Start by Ronald Robert

All parents want the best for their new baby. Good nutrition allows parents to give their baby a healthy head start.

Often, parents don't think about how they can influence their infant's health, including their infant's immune system development through nutrition. Below are a few tips for parents to help support the development of an infant's immune system during pregnancy and the first year

* During pregnancy: A mom should remember that what she eats affects her child before and after birth. A good source of vitamins and minerals and proper hydration will help a mom-to-be stay healthy.

To support an infant's immune system development, experts recommend that pregnant women eat protein-rich foods such as soy, lean meats and legumes and foods rich in antioxidants like broccoli, red potatoes and blueberries.

* The first year: Before birth, a developing baby receives antibodies from its mother. Maternal antibodies provide initial immune protection to the developing infant, but rapidly decline after birth. A baby begins to develop its own antibodies as the mother's begin to wear off.

One reason why breast-feeding is recommended for at least the first year of life is because a mother's breast milk is the only way she can pass immune-protecting antibodies to her infant after birth.

"These antibodies help keep an infant healthy," said Bridget Swinney, dietitian, mother of two and author of "Healthy Food for Healthy Kids: A Practical and Tasty Guide to Your Child's Nutrition." "But if a mom chooses to feed infant formula or supplement, she should find an iron-fortified infant formula similar to breast milk, like Similac Advance."

Some infant formulas provide specific breast milk compounds called nucleotides. Clinical research shows that Similac Advance's patented blend of nucleotides helps support the development of a baby's immune system.

Importance Of Nutrition And Healthy Living

Importance Of Nutrition And Healthy Living by Peter Sams

• Taking care of yourself is not as hard, time consuming, expensive, or dull as most would have you believe. In fact, once people decide to choose a healthy life, they notice more energy, increased self-confidence, more time to do things that really matter, and they spend less time in the doctor’s office or hospital. Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.

• Good nutrition can put a stop to many health problems, including becoming overweight, developing weak bones, and developing diabetes. Finding your child all the foods that have all the important nutrients will help your child grow to their complete potential

• A child’s body prospers on certain nutrients that work together to promote growth and development. There is no specific nutrient or group of nutrients that is more important to a child's well-being, than these five nutrients I am about to mention to you right.

• Never attempt to assess your state of hydration by the level of your thirst. Once thirsty it is often too late. Always plan your fluid intake beforehand. The amount of fluid needed to restore your fluid levels could vary from 500ml to 3l, depending on the amount of sweat lost during a session, and whether you replaced fluid during the exercise itself. It is often necessary to need between 4-24 hours to replace and rebalance your body fluid losses effectively.

• Proper nutrition means getting both enough calories and the proper nutrients. Many people in this country eat more calories than the body needs. This can lead to obesity which is a risk factor for many diseases, like diabetes, heart disease, and cancer. It is important to remember that, although an overweight person may be getting more calories than needed, he or she may not be getting all of the necessary nutrients.

• Eating a daily diet that includes adequate amounts of bread, cereal, grain, rice, pasta, vegetables, and fruit, and limits high fat foods, can promote health and reduce the risk of developing certain chronic diseases. You can help the people who use your pantry or meal program to be healthier by providing nutritious foods.

• The foods you eat provide the energy your body needs to function. Just like you need to put fuel in your car or recharge your cell phone battery, your body needs to be fed energy-providing foods every day. The main form of energy for your body is carbohydrates.

• In order to have that awesome bodybuilding physique, you need to feed your body the proper fuel. As a bodybuilder, your goal is to be in the best physical form possible, one that connotes health, fitness, and strength. In order to reach that level, though, you’ll need to focus on your food consumption and make sound nutritional choices that will not only enhance your physique but also improve your health

Nutrition Supplementation

Nutrition Supplementation by Rolf Rasmusson

Nutrition supplement is a term familiar to most of us. So what is nutrition supplement and why is it so important?

Nutrition, by dictionary definition, is the sum of the processes by which someone takes in and utilizes food substances.

One of the main advantages of utilizing food substances is the intake of vitamins, amino acids, minerals, herbs, etc.

These are the things that make our body healthy. The study of supplementation is very interesting and useful.

Nutrition Supplement - what is it?

When people don't get enough of nutrients through food and when a well-designed diet doesn't work, people turn to the help of some type of nutrition supplement or supplements.

A nutrition supplement is added to the diet to make up for a nutritional deficiency.

The supplement increases the intake of vitamins, amino acids, minerals, etc.

But you have to careful when purchasing some supplement, since supplements are not required to meet FDA standards.

Nutrition Supplement - the usage?

Many people nowadays use some type of nutrition supplement. In 1996 alone, consumers spent more than $6.5 billion on dietary supplements, according to Packaged Facts Inc., a market research firm in New York City.

Nutrition supplement or supplements can be found in many forms: nutrition bars, tablets, capsules, powders, liquids, etc.

A lot of supplements do not require any prescription.

You can purchase them in health food stores, grocery stores, drug stores, or through mail or Internet.

Nutrition Supplement - nutrition supplement bars.

Some of the most popular types of nutrition supplements currently available on the market are nutrition supplement bars.

There are many questions people have about nutrition supplement bars. Are they good? What are you getting with them?

According to advertising of major nutrition supplement bars' manufacturers, their bars contain high levels of protein and low levels of carbohydrates.

Blog Archive