Nutrition Information

How to Choose Quality Nutrition Supplements

2011-09-22T06:17:00.000-07:00

How to Choose Quality Nutrition Supplements

By Kristy Hodges

It is hard to discern the truth about the nutritional health supplements available on the market today. How do you know which of the nutritional vitamin supplements to pick? Some of the questions I believe are important are the following:

Questions regarding Nutritional Health Supplement choices:

*Is this a quality nutritional health supplement that will meet my nutritional demands, does it work?

*Is this a fair price for this specific nutritional health supplement?

*Is this vitamin supplement going to make me feel better or is it going to just fill a need for my body, will I notice a difference?

*What is the difference between grocery store nutritional health supplements and physician distributed nutritional supplements?

*How long do I need to take this particular nutritional health supplement?

Is this a quality nutritional health supplement that will meet my nutritional demands, does it work?

As far as the quality of any given nutritional health supplement it is important to choose quality. You would not choose to eat produce that is spoiled or rotten so why would you choose a supplement that you do not know how it was manufactured or where the ingredients come from? There are a lot of nutritional health supplements on the market that contain a lot of fillers and synthetic ingredients that can put stress on the body just trying to process them, namely the digestive tract, kidneys and liver.

Is this a fair price for this specific nutritional health supplement?

The prices for quality nutritional health supplement are going to be a little higher because they are made with quality ingredients. I often warn patients against getting the bargain two for one price at the grocery store for glucosamine chondroitin because when I ask them to bring it in all I see is those two ingredients. There are often times when the body needs synergistic nutrition (other nutrients) in order to fully utilize the nutritional health supplement you are taking. The body is very complex and it is important to know you are supporting it correctly. Total Joint Relief by Nutriwest has all the synergistic nutrition in order to support the joints. I also cringe when there is a sale on the fish oils. Please know that it is easy for fish oils to go rancid and this is not something you want in your body. High quality fish oils are a must. My favorite is Metagenics EPA/DHA Extra Strength Enteric Coated. These are quality fish oils in a great ratio and enteric coated which greatly minimizes or completely eliminates any burping up of the fish oils.

Is this nutritional vitamin supplement going to make me feel better or is it going to just fill a need for my body, will I notice a difference?

Depending on how severe your nutritional vitamin deficiency is and how important that nutrient is to the body will depend on whether or not you will feel a difference on that particular nutritional health supplement. The fact is the fruits and vegetables we eat only have a fraction of the nutrients they use to due to depleted soils. Therefore to support your diet with quality nutritional health supplements is a must to remain healthy. You can also look to family genetics to see if you need support in a particular area of your health.

What is the difference between grocery store nutritional health supplements and physician distributed nutritional supplements?

The nutritional health supplements exclusively sold by physicians or health practitioners are referred to as nutraceutics, pharmaceutical grade nutrition or high-grade quality nutritional supplements. They are more concentrated, have better manufacturing processes and have been proven to work through studies and patients. These nutritional health supplements are also mostly sold through physicians so the patient can be monitored for any side effects. So it is of utmost importance that you read any and all contraindications to any of the quality nutritional supplements you purchase.

How long do I need to take this particular nutritional health supplement?

The duration of taking the supplements will depend on the nutritional health supplement you choose and how severe the illness or deficiency. There are great testing methods that are now available to determine what your needs are. They are not the blood tests normally done in your medical doctors office, they are specific tests to determine if you are deficient in certain minerals, vitamins, fatty acids, amino acids and antioxidant levels. With this information you will be given timelines and dosages for taking your specific nutritional health supplements. However, as a basic support program I would include the following listed below as a minimum nutritional health supplement program and then use other more specific nutritional health supplements for other needs or concerns that need addressed. For example: Ultrameal Plus by Metagenics to bring down cholesterol or triglycerides and Core Level Lung by Nutriwest after an upper respiratory infection or for damaged caused by smoking. Most people do not realize that when you get sick and take a drug, although the illness is no longer showing symptoms your body is still in repair and most likely needs some quality nutritional health support to continue to heal that area and or tissues. This is a great way to work with traditional medicine.

Basic Nutritional Health Supplementation:

*Multivitamin/Mineral Complex

*Omega 3 essential fatty acids

Or you can get both of the above in the Wellness Essentials Men or Women

*Digestive enzymes

*DSF, otherwise know as De-Stress formula, an absolute patient favorite at our office. Supports important nutrients your body depletes during times of prolonged and acute stress.

Article Source: http://EzineArticles.com/?expert=Kristy_Hodges

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Cherry Nutrition

2010-12-29T12:11:00.000-08:00

Cherry Nutrition

High levels of cherry nutrition are a very important reason why millions of people are starting to include cherries as part of their healthy diet. Tart cherries, or sour cherries as they are also known, can be consumed in many different forms, including juice, dried, or frozen, and cherries are often used for cooking or in jams. Wild cherries can be eaten fresh.

Apart from being exceptionally tasty, cherries contain zero amounts of fat, cholesterol, or salt, all of which are major factors in diet related health problems such as heart disease and obesity.

One portion of cherries contains 12% of the recommended amounts of carbohydrate, which makes them a good source of healthy energy. They also contain 16% of the daily recommended amount of vitamin C, plus smaller amounts of Vitamin A, calcium, and iron, as well as trace amounts of a multitude of other vitamins and minerals.

Cherries are a known source of high levels of anthocyanins and antioxidants, which offer a number of great health benefits. Anthocyanins give cherries the distinctive red color and have been compared to ibuprofen and aspirin for their powerful anti-inflammatory effect. Studies have shown that cherries in the form of juice are very effective at reducing the inflammation and discomfort experienced by athletes following strenuous exercise.

The anthocyanins in cherries can have a positive effect on controlling diabetes as well as reducing the symptoms. Studies on mice have indicated that anthocyanins from cherries can increase insulin production by 50%, which means that cherries could be useful in the prevention of type 2 diabetes.

Scientific studies on the benefits of sour cherry nutrition have shown that they are a rich source of other phenolic antioxidant compounds including gallic acid, p-coumaric acid, kaempferol, and quercetin. Research has proven that these compounds are an effective tool in the fight against cancer. Cherries have also been linked to a reduction in the incidence of colon and other intestinal cancers.

Cherries have been found to contain higher levels of beta carotene compared to other similar fruits such as strawberries and blueberries. Cherries, particularly the black variety, are known to reduce the symptoms of gout. Sufferers of gout and arthritis often experience a significant reduction of their symptoms following a cherry enriched diet.

Cherries also contain melatonin, which is an important factor in regulating natural sleep patterns. If taken as part of a healthy diet, cherries can help to relieve the symptoms of jet lag, as well as encourage effective sleep cycles, all of which can help to prevent long term health problems.

Recent important studies on the links between cherry nutrition and heart health benefits has shown that consuming a cherry enriched diet helped to significantly lower the overall body weight and body fat, especially the unhealthy "belly fat". It also helped to reduce cholesterol risk factors and the inflammation that is associated with heart disease.

Since obesity is strongly linked to heart disease in the western world, increasing the amount of cherries in the average diet could well be the key to reducing the levels of heart disease amongst the adult population.

If you are a cherry lover, our website has a world of information about cherries, their health benefits and much more. We even include a few special recipes.

Article Source: http://EzineArticles.com/?expert=Robert_N._Perry

Optimum Nutrition

2010-10-08T01:22:00.001-07:00

Optimum Nutrition

There is no other supplement company on the market that can get you the same results as Optimum Nutrition. This is the one company that has dedicated their whole line of products toward giving the mass public the best nutrition supplements possible. This is done through their mastered process of filtering their protein complexes and ensuring that you are always receiving the best possible nutrients. If you just take a look at some of their products, you can see just how they follow through on this belief.

The first thing you will notice is that Optimum Nutrition understands the needs of both the common average Joe and the professional bodybuilders out there. Their supplements are able to assist with anyone's needs, meaning that you can get whatever you want out of their supplements. You just have to find the one supplement that will give you everything you are looking for. This could be some extra protein, some more overall nutrients, or a protein that is vegetarian friendly.

Optimum Nutrition is different than most nutritional companies because they actually care about their customers. They are not just some other company that is looking for a quick buck. Optimum is in this business to be the best and remain the best. You can see it through all of their products and through anyone that has every used their products. The results you get are not just some joke that is talked about during the gym. No, these are the products that have won people titled at numerous bodybuilding competitions.

Even if you are not looking for a protein supplement or a powder containing vital amino acids, you should think about picking up some meal replacement bars. These things are not just for bodybuilders. They are designed to give you a ton of nutrients without the usual high fat, high calorie content. This means that you can take one to work and just chow down without the usual guilt. And you know that you are receiving all of your vital nutrients in one simple snack bar.

Article Source: http://EzineArticles.com/?expert=Jeffrey_Z_Mason

Why Is Nutrition Important In Your Life

2010-09-23T01:24:00.000-07:00

Why Is Nutrition Important In Your Life

Do people eat just to keep their stomach satisfied? Is food just for their enjoyment? Definitely not because it is from the food that you eat that you get the proper nutrition, which in turn will keep your body and mind healthy and in perfect condition. So why is nutrition important? It is because if you value your health, you have to be extra mindful about the food that you eat

Some people have the false understanding that you should eat because your stomach tells you to. That is not how it should work because normally, you tend to eat very unhealthy foods that although will satisfy your craving, it has no nutritional value and does not contribute to your wellbeing. That is why fast food is very popular, especially with the very busy lifestyle that we all live, day in and day out.

The office workers who are always in a hurry to get to work, and during lunch time, they are usually rushing their meals so they can get back to their office and continue with their jobs. By doing this, people tend to make very poor food choices. They tend to select food that has virtually no nutrition. These foods might give you the energy to keep you going for the work ahead, but the lack of vitamins and minerals make it just what health experts frequently call them: junk food.

While many people are usually asking why is nutrition important, the knowledge to have a nutritionally balanced diet is abundant. The information is out there and is just waiting for you to discover the important of nutrition yourself.

For example, countless guides have been written on how to make fast but nutritious meals for people on the go. Doctors and nutritionists have long understood that most people today are always rushing things because of their line of work. Therefore, there are recipes that have been formulated to cater for these individuals that provide meals rich in vitamins, minerals, fiber and the carbohydrates that they need to have the energy to keep going.

One important fact of good nutrition that people seem to neglect is that it is the key to help us fight off deadly and common illnesses. Vitamin C can be found quite easily in fruits and vegetables. Vitamin C helps improve our immune system which in turn keeps us safe from diseases, like the common cold. There are also fruits and vegetables that are rich in antioxidant levels. This is important because these antioxidants help in fighting off the free radicals that cause harm to our system.

A good diet, when partnered with regular exercise and a healthy living (no smoking, alcohol and drugs), will give you a long and high quality life. Regular moderate exercise of simply walking for 30 minutes each day is a good start to becoming healthier.

By: Sean Jordan

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Cherries Nutrition

2010-07-08T05:56:00.000-07:00

Cherries Nutrition

Cherries are about the best tasting fruit there is. It is such a shame they have such a short growing period. Just when you get used that wonderful sweet taste, they disappear off the grocer's shelves. It is so nice to know there are ways they can be eaten year round. They are so versatile they can be frozen, dried, canned, or brandied and still keep that great and unique cherry taste.

What is so good about cherries is the fact they not only taste superb, but they are good for you in so many different ways. Study after study is showing the health benefits of cherries and cherries nutrition. All this new information is placing them a step above many other fruits that have always thought to be healthy.

Cherries have so many healthy attributes that it hard to get to all of them in one article. One nice thing is that most of the benefits from cherries nutrition will be realized no matter how you consume them, be it liquid form, dried, baked, or straight off the tree.

One example of cherries nutrition is that they are filled with antioxidants. Antioxidants have been proven to help the body get rid of toxins and have also been proven to help prevent certain types of cancers and other diseases. Many doctors recommend the use of cherries just for their antioxidant qualities.

Another health benefit of cherries is their red pigment filled with anthocyanins. These anthocyanins have been shown to decrease inflammation and pain in people with many different medical issues. People who use cherry therapy for different types of ailments such as gout have reported that cherries or cherry products has worked to ease their pain and inflammation. Many doctors have even started recommending the use of cherries for people who have chronic pain syndromes such as fibromyalgia. Many individuals who started putting cherry products such as cherry concentrate in their diets have reported that the benefits are amazing and they have seen a drastic reduction in pain and inflammation while consuming cherries.

Cherries nutrition has also been shown to help reduce the risk of heart disease and diabetes. The cause can be from the antioxidant qualities or the red pigmentation of the fruit. Many studies have also been done that show cherries can reduce triglycerides and cholesterol. For the alternate health industry, these finding are causing cherries to be one of the most popular supplements on the market. When they are not in season, dried cherries, cherry juice and cherry concentrate are becoming evermore popular.

The final thing I am going to mention in this article is that cherries are all natural. You don't have to worry about additives or side effect often found in drugs and other related products. However, if you are under the care of a physician for a major illness, continue to follow their instructions. Use cherries nutrition as a secondary cure and defense for future problems. It can do nothing but help.

By: Robert N. Perry

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Vitamins - Nutrition Supplements

2010-03-11T05:25:00.000-08:00

Vitamins - Nutrition Supplements
By Adrien Williams

Since the 1970's, nutritional science discoveries have played an important role in determining nutritional value availability in our food supply. These discoveries have also influenced various agri-industry farming practices and production processes as well as allowed unique information on the bio-availability of naturally occurring vitamins and minerals and what steps humans should take in supplementing their diets.

Even with this readily available information most people still are not getting the proper nutrients in their daily diets and must take daily nutritional supplements to meet their age and gender specific allotment as per RDA (Recommended Daily Allowance) guidelines.

Nutrient dense superfoods such as soy, dry beans, fish, low-fat dairy products, and whole grains, should be consumed as a regular part of weekly nutrition intake.

Energy-dense foods that are poor nutrition are high in sugar and fat and include processed lunch meats, pastries, refined white breads, pasta, cheeses, ice cream, candy, soda, potato chips and corn chips should be reduced or avoided completely. In other words, leave out the junk food.

Supplementing the diet with vitamins/nutrition supplements in the correct quantities reduces the risk of vitamin deficiencies. That alone can assist in reducing the need to eat copious quantities of food due to the constant feeling of hunger for those that are over-weight.

Constant cravings for particular foods can be an indicator of a specific mineral deficiency and thereby the need to augment your nutrition intake with proper vitamin supplements and boost consumption to recommended daily requirements.

A good multivitamin is the foundation of health and nutrition supplement regime. But how do you determine what is good? Look at scientific reviews of many of the popular brands for factors such as ingredients, quality level, and overall nutritional value.

Reviewing the labels and product comparisons is essential in determining high quality multivitamins and how they will assist in boosting the building blocks of your immune, digestive, and cognitive systems.

Many people incorrectly assume that since they feel great, they don't need to take daily supplements. However, your body may be deficient in some vital areas of nutrition and you may not know it.

Potential problems can be identified early and appropriate measures can be taken to prevent health issues later in life- before permanent damage has already been done from nutritional deficiencies. Proper health maintenance is important to our longevity and vitality.

While vitamin supplements are essential to healthy living, not all supplements are right for all people. It is important to educate yourself on gender and age specific needs.

Determine which supplements are missing from your daily intake and the desired benefits you are looking to achieve. Educating yourself to determine the vitamin/nutrition supplements for your specific needs will help you make better choices as you strive to live a healthier life.

Article Source: http://EzineArticles.com/?expert=Adrien_Williams

Nutrition Health With Your Weight Loss Diet

2009-12-23T01:42:00.000-08:00

Nutrition Health With Your Weight Loss Diet

If you are overweight and are prone to overeat through a constant feeling of hunger, it may be that you are not hungry for just food, but your body may actually be hungry for essential nutrients such as vitamins, minerals, oils, protein and other nutrients that are important for proper and healthy body function.

What's worse, if you are already deficient in certain nutrients and you attempt to diet by decreasing the amount of food you eat, you can end up with even more deficiencies leaving your body no choice but to demand you to eat more food by giving you a powerful appetite that is unstoppable.

You need to understand that you don't just eat to get calories for energy. The modern American diet is filled with processed and nutritionally void foods which means you have to eat much more to get the nutrients that you body needs.

One reason why you feel the need for a second and third serving of food is that your body is trying desperately to get those little amounts of vitamins and minerals scattered throughout your food and it won't give up until it gets what it wants and needs.

If you start adding more nutrient-dense foods to your diet and maybe add some form of supplementation, you will start to meet the nutritional requirements of your body and it will feel less hungry and you will more likely eat only what your body needs in terms of calorie requirements so that your body weight can return to a "normal" level.

Eating better quality foods will help you to avoid "stress hunger" that give us those cravings to overeat and overindulge.

So just how nutrient deficient are Americans? Researchers for the Center for Nutrition Policy and Promotion stated that only a dismal 10% of the entire US population had an adequate diet while 16% were rated as having a poor diet which increased the risk for major health problems. Also, unfortunately, 74% were found to have an inadequate nutrient intake.

Want to know what the top 10 nutrient deficiencies are? They are Fiber, Omega 3 Essential Fatty Acids (EFA's), Vitamin D, Magnesium, Calcium, B-group Vitamins, Selenium, Zinc and Chromium.

We should also point out that many people are deficient in certain amino acids (proteins). Although most people eat enough protein, it is usually cooked or processed which means certain amino acids have been damaged or destroyed leaving only "partial" protein.

It would be a good idea to look up and research the nutrient content of the foods that you eat during the week and see if there is a potential for any deficiency. If there is, you can then start to add foods to your diet that are high in a particular nutrient or look for a form of supplement from your local health food store.

With fruit and vegetables themselves lower in nutrients than they were several decades ago from over-harvesting, it is always wise to take a vitamin and mineral supplement as a precaution.

By: Robert Kokoska

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Nutrition For Teens

2009-08-13T18:19:00.000-07:00

Nutrition For Teens

Teens and their eating habits are often questionable; since there is a significant problem with obesity in the United States today, many parents are looking for methods that will encourage their teens to make healthier food choices. Teenagers need proper nutrition to sustain them during puberty and growth spurts.

Nutrition for teenagers is easily neglected because of peer pressure and active lifestyles, often resulting in unhealthy weights and poor immune systems. Also, since most teenagers now choose their own food, they may not be getting enough nutrients from regular meals.

There are lots of the right kinds of food that taste good and will satisfy your craving for something sweet or salty. You're probably on the right track if you haven’t heard it called junk food. In the mood for something sweet? Skip the cake, donuts, or cookies and open a container of yogurt, or have some trail mix.

If you love ice cream, try ice milk or gelato. Both have less sugar, fewer calories and are nutritionally sound. If you want salty, forget the chips, or butter dripping popcorn.

Parents may want to ration snacks so that a teenager doesn't over-consume healthy snacks. Some teens just don't know when to stop snacking and even too much of a healthy snack is not beneficial to the teen.

In many instances, snacks can be placed in storage containers and bags and pre-prepared for teens so that they are already in the correct, healthy, consumable portions. By getting snacks prepared in advance, the teen will appreciate the fast access he or she has to quick, healthy snacks.

To begin to understand sports nutrition supplements, a parent and/or teenager should definitely visit Kids Health. Not only can one learn about questionable multi vitamins and various supplements, but they can also learn how to deal with peer pressure, with regard to using supplements to supposedly enhance their performance.

The types of multivitamins that are good for teenagers to take are also discussed on this site. The information is wonderful for parents and teens alike.

Vitamins and minerals, on the other hand, are considered micronutrients. This means they control specific functions such as vision, bone growth, and immune protection.

They are needed in smaller amounts, but deficiencies are still common because many foods lose their vitamin content during processing. An afternoon icy treat is also something that teens can appreciate. A mix of berries with a selection of plain low fat yogurt, some ice, and a bit of honey for sweetening can give the teen a super fast smoothie for an afternoon snack.

By: Kamen

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Lap Band Diet and Nutrition

2009-06-15T09:14:00.000-07:00

Lap Band Diet and Nutrition
Dr. Jim Green

During your consultations before your Lap-Band surgery, your surgeon already has advised you about the proper diet guidelines after the procedure. You must strictly follow these guidelines to avoid any risks and complications that may occur. If you can't remember any of the guidelines discussed by your doctor, this article should be very helpful for you. These dietary guidelines are very critical to your fast recovery and weight loss success.

You can take a sip of water or suck on an ice cube right after surgery but you shouldn't drink more than this. This is because of the fact that you shouldn't stretch the small stomach pouch being held by the Lap-Band. Drinking too much will cause you to vomit or even increase the chances of the stomach tissue to slip through the band. If slipping happens, an emergency procedure may be required. You can drink a little more fluid the day after your surgery but it is important to drink small amount of fluids at a time. Aside from water, you can also choose to drink clear liquids that have a sufficient amount of calories but as mentioned, don't drink too much to avoid vomiting and nausea.

The next phase of the Lap-Band diet is the liquid diet during the first couple of weeks after the procedure. Thin liquids can be tolerated during this time which can include clear broth or soup, skim milk, fruit juice, and no-sugar added popsicles. You should drink water throughout the day to keep your body hydrated.
The next couple of weeks, exactly three to four weeks after the procedure, will enable you to consume pureed foods. Pureed foods are slightly textured foods comparable to the consistency of baby foods.

Protein-rich pureed foods are recommended to be eaten first then followed by some pureed fruits and vegetables. This will give you an ample supply of vitamins and minerals needed by your system. You can have pureed skinless fish or chicken, mashed potatoes, peas, and low-fat yogurt or pudding.

Soft foods can be eaten five weeks after the Lap-Band procedure. Soft foods are actually solid foods which are tender cooked like fish and ground turkey. You will be eating small quantities of soft foods but it is extremely important to chew the foods well before swallowing. Otherwise, you may experience vomiting, stomach irritation, swelling, and even a possible stoma or the stomach opening obstruction.

During the sixth week after the operation, you can now move on to regular solid foods. The most important thing to remember is to eat only small quantities of food, to chew the foods well, to choose foods appropriate for proper nutrition, and to drink lots of liquid throughout the day. You should only eat three meals a day, strictly avoiding in-between meal snacks. Also, make sure that these three meals contain adequate nutrients. Your new stomach can only hold about ¼ cup of food or two ounces every meal so you should stop eating once you feel a sense of fullness.

Article Source: http://EzineArticles.com/?expert=Dr._Jim_Greene

Meat Nutrition- Your Ultimate Guide

2009-06-02T03:36:00.000-07:00

Meat Nutrition- Your Ultimate Guide

How many times have we been told to avoid meat as often as we can to be able to maintain a healthy body? It has been proven in various studies that people who eat meat often have shorter life span than those who don’t. Health books will probably tell you to go easy on your red meat intake.

This is because it is high in saturated fats that can increase risk factors of developing heart disease. Processed meats are as bad since they contain nitrates that can turn to N-nitroso compounds, which are cancer causing agents. Are you ready to give up your meat yet? Delving into meat nutrition can help you decide how much and how often you should eat meat and what exactly it can do to your body.

Meat consumption has been a part of human diet for as long as history can tell us. This is because it is easily available and it provides nourishment without having to sacrifice our taste buds. The importance of meat in filling a space in our body’s nutritional balance cannot be disregarded. Meat nutrition cannot be obtained from any other form besides meat consumption.

An extensive range of nutrients can be found in meat. Protein, Zinc, Iron and Vitamin B12 are just some of the important minerals we can derive from meat. Although, there has been suggestions to reconstruct dietary needs by turning to plants that contain the same amount of nutrients. The fact is certain nutrients in meat are higher than those in plants and they are better absorbed by the body. Lean red meat, especially, has a good concentration of high quality protein.

Eating meat is actually good for you. Trimming the meatoff with its visible fats reduces its number of saturated fats and trans-fatty acid. Cutting off meat completely and finding substitute for it that offers the same health benefits takes great effort and dedication. We don’t have to stop preparing our favourite meat dish and eating a good part as long as we are complementing it with other food groups that can provide our body with a balanced diet. There’s no known kind of food that is wrong as long as we only consume what is considered a healthy portion. To maintain good health, a fair consumption of meat along with a generous amount of vegetables and fruits is recommended. In fact, meat nutrition is much more important than most of our everyday food sources like bread, which only contain nonessential carbohydrates.

Meat nutrition in middle-aged women is very important since it plays key factor in their health as they aged. Contrary to popular belief, meat consumption among middle-aged women does not make them fat and it doesn’t affect bone density at all. Recent studies show that protein and calcium work together as a woman’s body ages,d so a good amount of protein is still needed in the body even later in life. In fact, even younger women can benefit from eating a good portion of red meat. Because meat has high iron content it is good armour against anaemia. Many young women suffer from anaemia. and a A diet rich in iron will help them overcome it.

These facts about meat nutrition are not go signals to overindulge on your meat cravings. Like most things, moderation is the key and supplementing your body with a balanced diet coupled with physical exercise will keep you brisk and energetic even during bad days.

By: J. Brownn

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Getting A Quick Bite With Sports Nutrition

2009-05-14T04:31:00.000-07:00

Getting A Quick Bite With Sports Nutrition

Athletes are busy people. They try to balance training with work, school, family and other activities. With all these responsibilities, athletes consume a lot of energy each day. Food preparation can become a challenge but it is a challenge that athletes need to face since good sports nutrition help to adequately fuel work-outs and improve performance and recovery.

Eating well should be a part of an athlete's overall training plan. But buying well is a requirement for eating well.

Nutritious meals begin at the grocery store. If you purchase the right ingredients, it's a cinch to whip up a nutritious and flavorful meal. Stocking up with healthy staples is critical to good sports nutrition and will give you many options when you get home from a workout. Here are some foods busy athletes must be armed with.

Freeze Health

• Frozen foods are time-savers. Many prepackaged frozen items let you use the exact amount you need thus cutting cleaning up time. Leftovers are also instant meals on a busy night.

• Freezing is an important method of preserving most nutrients. Frozen vegetables are a lot of help because they require no washing, chopping, or peeling. Serve vegetables as a side dish, or incorporate into soups, sauces, or pasta dishes.

• Frozen fruit has longer shelf-life and are easily available if supply of fresh ones is low. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping.

• Chicken breasts or fish fillets that are frozen in individual packing are a good protein source for your meals. Frozen meatballs provide variation and can be easily mixed with pasta.

Pantry Staples

Canned products don't compromise nutrition. Upon being harvested fruits and vegetables are processed to keep nutrients locked in.

• Beans that are canned are nutrient dense, and will load you with the important fuel for maximum growth and sports performance.

• Canned tuna and salmon are rich in protein and omega-3 fats, which have been shown to help conditions of cancer, heart disease, arthritis and mental health. Pasta dishes, salads and sandwiches can be given another character by including these in the recipe.

Peanut Butter is a good source of calories, and for busy athletes, an easy fill. Use this as sandwich spread and top with a banana or enjoy with carrot strips. Peanut butter is packed with healthy mono- and polyunsaturated fats and vitamin E.

Popular among athletes is the use of tomato sauce. Processed tomatoes are concentrated with protective compounds. One half-cup of tomato sauce, for instance, contains six times more of the antioxidant lycopene than a medium fresh tomato.

Tomato sauce is usually cooked with pasta which is a staple of many athletes' sports nutrition diet. If available, use the whole grain variety because refined pasta has been stripped off of its vitamins, fiber and other nutrients. Frozen bell peppers and tuna can boost protein content of meals with tomato sauce.

A wide variety of whole grains must be explored, examples of which are brown rice and red rice. Whole grains take a little longer to cook so cook in medium batches just enough to have leftovers for the next day.

In the Fridge

Fridge wonders include prewashed and ready-to-eat salad greens and carrots, cheese, eggs, milk, and yogurt.

Soup: A mélange of quick-fix ingredients

Soups combine the textures and flavors of the different ingredients mentioned previously. Soups are not only satisfying but can contain the wide range of nutrients available in its ingredients. Soups are easy to concoct and make great leftovers.

Nutritious soups do not need endless chopping or toiling over a hot oven. Canned or frozen vegetables can make up your soup and they can be fixed on a microwave or stovetop.

To make minestrone in minutes, combine canned crushed tomatoes with chicken or vegetables broth, canned beans, and frozen vegetables. Let simmer and enjoy.

To make gazpacho, in a blender or food processor, mix vegetable juice, canned tomatoes, minced garlic, red onion, cucumber chunks, bell pepper chunks, splash of red wine vinegar, olive oil, and salt and pepper to taste. Vitamin C and other important nutrients load this combination. Gazpacho can even help decrease inflammation and oxidative stress.

By: Jody Siena

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Following The Food Pyramid To Diet Success

2009-04-29T22:41:00.000-07:00

Following The Food Pyramid To Diet Success by Kadence_Buchanan

Many people think that a diet is a hard thing to assemble. What's right for some is not right for others, but to ensure that you are getting all the nutrition, vitamins and minerals that your body needs, while still keeping your caloric intake to a minimum, following the food pyramid can be a great first step in establishing your diet. In this article, we'll discuss the layers of the food pyramid and why they are important to your health.

Vegetables - vegetables are an important part of the diet that is often neglected. Vegetables often contain vitamins and minerals that are crucial to the proper functioning of the human body. For that reason, it is recommended that for those on a 1200 calorie per day diet, 3 servings of vegetables should be consumed.

For a 1600 calorie diet, 4 servings are recommended, and for a 2000 calorie diet, 5 servings should be consumed. A serving of vegetables consists of roughly one cup of mostly any vegetable, either raw or cooked. A cup of vegetable juice will also fulfill a serving, as will 2 cups of salad greens.

Fruits - fruits are the other entity in a diet that contains most of the vitamins and minerals your body needs. For a 1200 calorie diet, take 2 servings of fruits per day. For 1600 calorie diets, have 3 servings, and for a 2000 calorie per day diet, 4 servings of fruit are recommended. A cup of chopped fruit or a cup of fruit juice can fulfill one serving of fruit.

Grains - grains represent the base of the food pyramid and consequently one of the most important parts. Servings are measured in ounces, and 4 ounces are recommended for a 1200 calorie diet. 5 ounces should be consumed by those on a 1600 calorie diet, and 6 should be eaten by those on a 2000 calorie diet. A half cup of cooked rice, pasta or cereal count as an ounce of grain, as well as one slice of bread, a small muffin, and a cup of cereal.

Dairy - dairy is near the top of the pyramid, and is measured in cups. 2 cups fulfill the dietary needs of someone on a 1200 calorie per day budget, and 3 cups are recommended for both 1600 calorie diets and 2000 calorie diets. A cup of milk or yogurt satisfy a cup of dairy, as well as 1.5 ounces of natural cheese or 2 ounces of processed cheese, such as American cheese.

Fats/oils - The top of the pyramid, fats and oils should be used as sparingly as possible in your diet. The important thing to consider with fats and oils is to ensure that your total intake of calories from this type of food represents between twenty and thirty-five percent.

Article Source: http://EzineArticles.com/?expert=Kadence_Buchanan

Nutrition Facts and Health Benefits of Chocolates

2009-04-16T05:46:00.000-07:00

Nutition Facts and HealthBenefits of Chocolates
By Natalie Aranda

Regardless the type of chocolates and how chocolates are baked or cooked, the ingredients and nutrition facts are similar to all chocolate food – fat, sugar, carbohydrates, dietary fibers, proteins, and calories. Chocolates are loved by people of all ages. Chocolate is generally fattening and sugar and fat content in chocolate usually have negative effects on health. Darker chocolate is healthy than light color of chocolate but even dark chocolate contains a lot of calories because of the large content of fat and sugar.

We all love chocolate though it’s not good to eat excessive chocolate candies for kids, adults or senior citizens. A little research into the notional value of chocolate brings some revelations over which candy lovers everywhere can rejoice - chocolate can be good for us, especially those that are sugar free and low in fat. Chocolate isn’t the healthiest food of course, it is sure the healthiest and widely-loved candy.

Chocolate candy, comparing with other types of candies, does not raise the bad cholesterol (LDL) as other saturated fats do. Chocolate candy does not contain as much caffeine as you might think either. An average serving of chocolate candy has far less caffeine than a cup of coffee. It also contains antioxidants.

The antioxidants found chocolate is the same as the ones found in a glass of red wine. Red wine is considered healthy beverage in any standards. For instance, Antioxidants improve our immune system for kids and help prevent stroke, heart disease and cancer for grownups.

Women have another reason to enjoy chocolate and red wines. Antioxidants could potentially slow down the aging process and make you look younger. A chocolate gift is loved for any occasions and by any person for many reasons – the feeling of melting of the brown pieces in the mouth, the reminding of being in love, and healthy benefits of looking younger.

Kids have another reason to enjoy chocolate too. Believe me or not chocolate is a rich source of phosphorus and magnesium too. Magnesium helps to maintain muscle and nerve function, is good for strong bones, and supports a healthy immune system and more. Phosphorus is important for bone and teeth formation in children and for works with calcium to keep bones strong and healthy for us throughout our lives. Kids like chocolate gifts for their birthday, Christmas or new year celebration.

Chocolates that are popularly available in the market are usually high in calories. Online chocolate shops or online candy stores offer more convenience for finding are sugar free chocolate that are low in calories. For instance, if you try “chocolate UK” in any major search engines, you’ll quickly locate a long list of websites that offer various chocolate. Chocolate delivery is as easy as shopping for chocolate gift online nowadays.

Article Source: http://EzineArticles.com/?expert=Natalie_Aranda

Nutrition And Healthy Food - The Key To Endurance Sports

2009-03-22T18:55:00.000-07:00

Nutrition And Healthy Food - The Key To Endurance Sports

Do you love sports? I do, and I guess I am very lucky I did. I said it because of the healthy benefits it is providing me. It does not matter which type of sports you are engaged in. In order to excel in sports like a triathlon, which is one of the hardest endurance sports, you need to develop your endurance. What keeps an athlete going for those long and hard hours in spite of the heat is a totally nutritional and hydrated body. All endurance sports whether swimming, running, cycling, triathlon, mountain biking, rowing, cross-country skiing, mountaineering or trekking require excellent hydration with proper nutrition. Did you know that improper nutrition and hydration can cause fatigue and poor performance?

To prepare for an endurance sport it involves adequate nutrition which includes proteins for the muscles and carbohydrates for the energy. Physical activity involves plus proper hydration. One of the main factors for an endurance sports according to the athletes and trainers is proper hydration. This involves pre-hydration of the event, hydration during the event and thorough hydration after the event to recover.

Drinking plenty of water and hydrating the body before the actual performance can give the athlete a head start for the performance. Scientifically controlled studies show that humans can live for a month without eating but can only survive without water for three to seven days. The body is made up of fifty to seventy percent water and keeping the body hydrated keeps the cells working right. People with diarrhea die not because of the diarrhea but by the dehydration caused by the diarrhea. Water is one of the most important components for the body to survive.

Endurance sport athletes generally sweat off about two quarts of water an hour in humid, hot weather. This is why it is important for the athlete to drink a minimum of four to eight ounces of water or a sport drink each twenty minutes. It may be wise to set an alarm timer each twenty minutes during a twenty-four hour period to get used to this and to remind the athlete that its drink time. Freezing the drinking bottles and packing them with insulation will keep the water cool. The athletes are not aware of the quantity of water that has been lost and it is usually much more than they are aware of. Always carry more water than you can drink. Downing them each twenty minutes will very quickly dwindle the supply. Once the endurance test has begun, the athlete must hydrate regularly during the game.

Is it better to drink water rather than sports drinks or vice versa for endurance sports? Most research concluded that sports drinks are better than water. Those athletes hydrated with sports drinks, hydrated almost the full one-hundred percent while those hydrated with water, they recovered only 50%. The body loses salts in the sweat and salts are electrolytes including magnesium, sodium and potassium which help retain body fluid for the proper body function. Remember that loss of electrolytes can cause extreme exhaustion, irregular heartbeat, dizziness and muscle cramps and in extreme situations even death.

The most important factor in endurance sports is to hydrate the body and maintain it hydrated during the game. It is preferable to use a sport drink over plain water for hydration. Sport drink has a better source for the electrolytes lost. For all endurance sports always remember, you must hydrate before, during and after the game for optimum performance. Always eat proper healthy and nutritional food daily, even there are no games to compete with.

By: Kawayan

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Omega 3 Fish Oil And Weight Loss

2009-02-25T17:29:00.000-08:00

Omega 3 Fish Oil And Weight Loss

Even if you eat right and take a vitamin and mineral supplement you most likely are still deficient in omega 3 fatty acids. Most people just don't get enough of this vital nutrient in their diet.

A lot of people still don’t know there are fat burning foods containing omega 3 that can actually increase the number of fat calories your body burns each day? These are know as free foods and are generally low in calories; in fact some of these foods are so low in calories that your body actually burns more calories metabolising them, than the total amount of calories in the food it’s self.

Most people know that there are two types of fat “good fat” and “bad fat”. Actually there are 4 types of fat: Monounsaturated, Polyunsaturated, Saturated and Tran’s fat, but these can still be catorigised as good and bad.

Monounsaturated fats are considered good fats and are said to help reduce cholesterol, triglycerides, and blood pressure and to help control diabetes. These good fats are found in food like; olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts and chicken fat.

The other type of “good fats” is Polyunsaturated Fats such as omega 3. Polyunsaturated fats are also considered good fats as they are said to reduce triglycerides, inflammations and tumour growth. They also help to improve immune function and help protect against sudden death from heart disease.

Polyunsaturated fats can be broken down into two categories: Omega 3 and Omega 6. Omega 3 is found in foods like Canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring. Omega 6 is found in foods like safflower oil, sunflower oil, sesame oil, nuts, beans and soft margarine.

One of the key reasons as to why omega 3 fish oil has such a powerful effect on fat metabolism is that the insulin levels were 50% lower when subjects used the fish oil. Insulin is a hormone that reduces the use of fat for fuel, while also promoting fat storage in the presence of excess calories. Insulin increases the activity of an enzyme known to promote the storage of fat. Insulin inhibits the action of hormone sensitive lipase, which is responsible for breaking down stored fat and preparing it for use as energy. Insulin also activates an enzyme, which, along with fatty acid synthesis, is responsible for converting carbohydrate into fat.

Fish oil prevents second heart attacks better than any drug it was tested against and is probably the best "medicine " available to prevent sudden cardiac death! Fish oil lowers blood pressure and reduces the incidence of stroke caused by clotting of brain blood vessels! Fish oil lowers triglycerides and raises good HDL cholesterol, reducing the risk of heart disease.

Fish oil is a very potent anti-oxidant and one of the few that cross the blood-brain barrier and hence is able to improve personality, mood, and mental disorders! As well as being a potent natural anti-depressant Fish oil improves the health of cartilage and joints! It's great for athletes, helping to speed recovery time from hard workouts! Fish oil balances hormonal levels in the body and improves the ratio of testosterone to its metabolite, DHT, and in studies was shown to be useful in treating prostate, breast and colon cancers. Fish oil works better then aspirin as a blood thinner and has been used effectively in the treatment of Alzheimer's Disease and multiple sclerosis to improve memory, I.Q. and helps obliterate age related memory lapses.

There are many small things you can do which add up over time to reduce the risk of heart disease, aid weight loss and make you feel better about yourself. Taking a fish oil supplement is a good idea for anyone wanting to make positive steps towards weight loss. If you do decide to try a fish oil supplement, make sure it is Pharmaceutical Grade. Don't just take the cheap stuff at the local drug store. Pharmaceutical Grade fish oil has all the bad things like mercury and PCBs taken out. To find good quality fish oil, go to your favorite search engine and search for "pharmaceutical grade fish oil".

By: Cookie

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The Food Nutrition Facts

2009-01-15T06:44:00.000-08:00

The Food Nutrition Facts

The FDA has made it a requirement for the food nutrition facts to be clearly labeled on all packaging. The majority of the people pay little attention to this unless they have a food allergy. Who has time to go grocery shopping and read every label in their shopping cart. Understanding the food labels is essential to a healthy diet and critical to those who are experiencing weight problems.

The labels describe the food nutrition facts and other important information about the foods that your children eat. From calories, fiber, and fat grams, to the total of all other food ingredients. Knowing how to read the food labels will help you to provide the healthy nutrients that your family should eat such as: calcium and fiber, and at the same time know about the unhealthy ingredients, like fat, saturated fat, sodium,and cholesterol.

Serving Size: The serving size and number of servings per container or package is critical. Many times people overlook this data. Quite often containers or packages contain more than one serving. If you were to eat a small container yourself when it is labeled as 2 servings you are consuming twice the portions. This is a common way that people overeat. A solution would be to purchase single sized portions or portions just big enough to feed your family. A rule of thumb: 40 calories per serving is considered low in calories, 100 calories per serving is considered moderate in calories, 400 calories and up per serving is considered high in calories.

Total Fat Grams: Learning about the amount of total fat in the foods that you eat will help to maintain a low fat diet. Understand that unsaturated fats are healthier than saturated fats and trans fats. It is recommended to keep your fat intake at 30% or less of which saturated fats should consist of 1/3 or less. For example: A serving that contains 100 calories should have 30% or less total fat and 10% or less saturated fats. In addition solid fats contain a lot of saturated and/or trans fats. Examples would be: butter, beef fat, pork fat, vegetable oils, hydrogenated vegetable oils, and shortening. Some animal by products also contain a lot of saturated and trans fats. Vegetable oils, however, consist of more monounsaturated and polyunsaturated fats. Palm kernel oil and coconut oil being the exception.

Carbohydrates: Carbohydrates are sugars and starches that our bodies process into glucose, which our cells and muscles need for energy. For children half of their caloric intake should come from carbohydrates. It is important to know that there are good carbs and bad carbs. Rather than eat foods that are high in simple sugars you would be better off choosing more starcy foods such as: whole grain breads, rice, potatoes, pasta, and cereals. Whole wheat pasta, whole wheat breads, brown rice, and whole grain cereals are good choices for whole wheat foods. When reading the ingredients on the food nutrition facts label try to avoid added sugars and if they are listed as the first few ingredients look for better alternatives. Some common added sugars are high-fructose corn syrup, juice concentrate, sucrose, dextrose, corn syrup, honey, maple syrup, and maltrose.

Dietary Fiber: Eating a high fiber diet is an important part of a healthy diet. High fiber diet helps prevent cancer, heart disease, obesity, and other ailments. For children the amount of daily fiber should be their age plus 5 in grams. Example: 16 year old would need 21 grams of fiber. 16+5=21g. According to the food nutrition facts fruits, vegetables, breads, and whole grain cereal are excellent sources of fiber.

Vitamins And Minerals: The food nutrition facts also contain data on certain vitamins and minerals that children need including calcium and iron. Keep in mind that less than 5% of daily value is considered low in vitamins and minerals and over 20% of daily value is considered high in vitamins and minerals. A happy medium would be between 10% and 20% of the daily value per serving. Generally calcium rich foods consist of 20% to 30% of a child's daily value per serving. If your child doesn't get enough milk or other dairy products, which are high in calcium, check the food nutrition facts for foods that contain high calcium to compensate. Teenagers, on the other hand, need more than 100% of the daily value of calcium. 130% is about right as listed on the food container.

Cholesterol And Sodium: It is important to limit the amount of sodium and cholesterol in your childrens diet. Knowing that less than 5% of the daily value is low and over 20% of the daily value is high should help you choose foods that are in the normal range. When reading the food nutrition facts look for foods with under 140mg of sodium per serving. If the packaging lists the sodium as low or very low in sodium it is a good choice. Foods that are low in cholesterol should be under 20mg per serving.

Proteins: Proteins are needed to maintain lean muscle mass and are a critical element to overall health. Generally protein should be between 10% and 12% of your child's daily calories. Be aware that many children get more protein than they need particularly if they consume eggs, meat, and dairy products. Beans, nuts, and soy also contain proteins.

Percent Daily Values: Since less than 5% of the daily value is low and over 20% of the daily value is high for food ingredients; fat, cholesterol, sodium, saturated fats, and trans fats should be low in daily value percentage. A rule of thumb is to eat less than 100% of the daily value for these components. On the other hand, you should eat at least 100% of the daily values for calcium, vitamin C, vitamin A, iron, and dietary fiber.

Healthy Results

Those are the main food nutrition facts. Eating healthy and getting exercise is a matter of survival. Too much of one or not enough of the other is asking for trouble. Amazing things happen when you get good nutrition.

By: James Rouse

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Stress Nutrition - The Simplest Way to a Life Without Stress

2009-01-05T23:24:00.000-08:00

Stress Nutrition - The Simplest Way to a Life Without Stress
By Pavel Stoyanov

Have you ever thought about a healthy and effective way to a life without stress? If I tell you now that it exists you would maybe think that it is too expensive.

Fortunately it is not. The only material cost you will have to incur is the cost of your time wisely invested to read the secrets of stress nutrition.

What is stress nutrition?

Stress nutrition deals with different types of foods, which help us deliver our body the indispensable nutrients, vitamins and minerals to win the battle against stress.

Why is stress nutrition important?

Stress nutrition is important for humans because its effects are based on the natural components contained in foods delivered to us by Mother Nature. It is not about consuming artificially created substances with dubious side effects in order to get stress relief - the only thing you have to do is to know the right foods to consume. Its strength stems from the timely matching of the active food components and the needs of human body in case of systematic stress.

In a stressful situation we need to react fast in order to find out the most accurate solution. Usually the so called fight or flight response takes place, which is marked by the heart beating faster, drawing blood away from the stomach and extremities of the body, dilating the pupils of the eyes... Two important hormones, adrenaline and cortisol, are released into the blood system.

All those physiological changes should be supported by the respective nutrients, vitamins and minerals. If they are in short supply, dealing with stress can turn out to be a really tough task to do.

In long lasting stressful situations our body needs primarily all vitamins from the group B complex and vitamin C. The bad news about those vitamins is that all of them are water soluble so their reserves in the human body are subject to a constant depletion if not replenished on a regular basis. The good news is that almost all of the important vitamins in the group B complex can be found in one and the same foods.

In addition to the vitamins mentioned above in case of stress our body consumes abnormally two indispensable minerals - magnesium and zinc.

So in a stressful daily round the only thing we need to do is to strive eating foods containing those vitamins and minerals in abundance.

For instance: for Vitamins B - whole grain bread; for Vitamin C - citrus fruits; for Magnesium - soybeans; for Zinc - beef.

Mother Nature has provided us with so many healthy choices to help us managing stress and feeling happy. The only thing we need to do is to know its gifts and use them appropriately.

source: http://ezinearticles.com/?Stress-Nutrition---The-Simplest-Way-to-a-Life-Without-Stress&id=1826068

Stress Nutrition - Relieve Stress With Proper Nutrition

2008-12-22T23:28:00.000-08:00

Stress Nutrition - Relieve Stress With Proper Nutrition

Stress is an important factor that in long term can be the cause of a number of physical neurological and psychiatric disorders. It is important to manage stress by adopting a healthy attitude towards various aspects of life limiting the responsibility to what you can shoulder, limiting your liabilities to the extent that you can handle them and not over committing yourself to any task beyond what you can reasonably except to perform.

There is an accepted association between nutrition and stress. Stress can lead people to make poor nutritional choices which can affect overall health. Poor nutrition also can greatly affect a person's capability of reacting and coping with stress. And because of this, good nutrition is always part of effective stress management. Here are just some simple tips that would help people use good nutrition as a means to manage the stresses in life.

Stress raises our metabolism and decreases our nutritional status, depleting our body of water- soluble vitamins and minerals. Therefore we must increase intake of the water-soluble vitamins, B and C. A deficiency of B vitamins leaves you feeling tired and lethargic, yet more reactive to stress. Minerals, particularly potassium, magnesium and zinc are also depleted during stress. A basic multi-vitamin supplementation program is essential.

A healthy nutritious diet typically includes fresh fruit, whole grains, vegetables, lean meat and fish. Foods that contain high levels of fat, salt, sugar and alcohol should be taken in moderation. A healthy diet enhances the immune system and helps to maintain a reasonable energy level which is essential for dealing with stress.

Low fat dairy and yogurt are recommended because they are high in calcium and magnesium. Foods high in calcium and magnesium have been shown to reduce stress because these two nutrients relax muscle fibers.

Overall, when stressed, depending on what your activity level it can be a good idea to eat a diet rich in complex carbohydrates. These help to release serotonin into the body and elevate mood. Some good food sources of complex carbohydrates include broccoli, potatoes, squash, and brown rice.

One thing that is important to know about stress is that it creates poor nutrition. For instance if you are in a rush and can not cook breakfast, what do you grab? Most likely a doughnut, Pop-Tart or something else similiar that can be eaten on the run. Green tea has a substantial amount of anti-oxidants in it that can protect the body during stressful times, and can even help promote weight loss by giving your body the tools to burn fat.

Nutrition and stress are more related than you could imagine. In fact, they are intertwining - one affecting other in a little circle. Your eating habits in relation to stress can become a negative vicious cycle until you understand what is happening and take charge of the nutrition you put into your body.

By: Hutch Peter

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The First Step To Eating Healthy

2008-12-10T19:56:00.000-08:00

The First Step To Eating Healthy

Facts panel on the packaging of the food. This is not only relative to eating out; the same exact scenario tends to occur at home.

Being as busy as we are, we tend to be in a constant rush. When making dinner at home we tend to throw all of the ingredients together without paying any attention to the nutrition facts.

This is why a lot of us suffer from excessive weight gain. Being more aware of what we eat can help us lose weight and feel healthier.

When looking at the Nutrition Facts panel we can see exactly how many calories a product has, how much saturated fat it contains and how much salt it contains.

All of these numbers have a tremendous impact on our health. It is a well known fact that a diet high in saturated fat and high in sodium can lead to numerous health problem, such as heart disease. Knowing that we can avoid health problems simply by paying close attention to the nutrition facts seems like quite an easy task.

There are also certain foods we can consume with which we don’t have to worry about the Nutrition Facts, such as fruit, vegetables, grains, and whey protein powder (to name a few).

Simply keep in mind that everything you purchase has to have the Nutrition Facts so you never have to guess as to what you are buying.

Most people who take the time to look over the nutrition panel look over the amount of calories and the grams of saturated fat.

While that is important, you also want to make sure that you look at the amount of sodium and cholesterol in the product.

Sodium is often overlooked even though it’s an important factor in determining the product’s nutritious values. Too much salt in your diet is very unhealthy; therefore, you should always look at the sodium levels especially if you are eating something canned or frozen.

There are many companies out there which are striving to create healthier products. Everything from hoodia pills to fresh baked goods are made without any additives, preservatives and chemicals. So as long as you are willing to eat healthy, there are many healthy alternatives available.

By: skindeep13

Article Directory: http://www.articledashboard.com

Nutrition With Cereals

2008-12-06T19:15:00.000-08:00

Nutrition With Cereals

Cereals are kind of plant food directly obtained from grain or seeds of some plants, these are quite used to human food and animal, because within its major components, there are some quite useful for the physical and mental development of people, especially in children and persons active or sports.

The use of cereals is being developed as historical precedents from ancient Egypt and even the oldest mythical Chinese, this accomplishment in that era, not only because of its benefits to humans, but in turn for its pleasant taste and diverse elements.

It's important to note that in large part due to the production of the cereal world was divided into three areas specifically, European culture will concentrate on producing wheat, rice Eastern culture and ultimately American culture corn, achieving in this way again cereals in one of the most common elements in the diet of people around the world.

The grain inside include whether some structure that is basic to mention, since a large variety of its profits come from its specific components, some of these parties are:

This is the outer layer that protects the integrity of the seed, this in turn is a carrier of a large number of oils and acids quite beneficial to our bodies.

This is the outer layer of sub-seed which fulfills the functions of collecting inside if a significant and recognizable amount of vitamins and vegetable oils.

endosperm: the floury structure that surrounds the nucleus and that in turn provides the nutrients necessary for their development.

Core, embryo or germ: This is the center of the seed and is where he collected most of vitamins and nutrients they provide cereals to us.

When we speak of cereals is impossible not to mention the food on which these are present and in turn the properties or benefits that these bring to our good performance organic, some of these foods are:

Pan integral: this is possibly the most food-type cereal known not only for its pleasant taste, but in turn for their interesting qualities to improve the immune system and digestive tract of people thanks to the large amount of fiber and vitamins present in that food.

Oats: This very common food with which one can develop a large amount of food is enough to be recognized not only by nature of cereal, but also by our agency to provide substantial amounts of vitamins, minerals and trace elements helpful for things like the immune system.

Soybeans: this cereal is fairly recognized not only by its usefulness in the kitchen to make some excellent preparations, but also because it has elements like iron, phosphorus and protein, which is quite useful especially for those athletes.

Pasta: This is possibly another type of food grain most widely used and known at present, because it is an essential part of the daily diet of a number of people without not only because of its pleasant taste, but also by the high content of elements such as B-complex vitamins, minerals, amino acids and carbohydrates that are able to successfully stimulate the entire human organ system.

By: Roberto Bell

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Benefits of Liquid Vitamins

2008-12-06T18:57:00.000-08:00

Benefits of Liquid Vitamins

Vitamins and minerals can be absorbed by the body in a number of ways. They first enter our body through the food we eat. Secondly, we can take vitamin supplements to increase the amount of pertinent vitamins and minerals. There are different methods of taking medication and one of the most common methods is absorbing it in its liquid form. Do the advantages of liquid vitamins far outweigh its disadvantages – if there are any? Read on and find out.

Better or Easier Absorption for Kids

Although liquid vitamins may taste worse than vitamins in flavored, chewable tablet forms, they are however easier to absorb. There are numerous cases in which children have problems with choking, breathing and swallowing simply because of their inability to absorb medication or vitamins in this form.

This is the same problem as well for adults who have lost their ability to control their jaws or are unable to digest anything that is not in liquid form.

Liquid Vitamins are More Effective

Because of its form, liquid vitamins can be assimilated immediately into the blood stream for a more systemic administration of the vitamin and its average absorption rate is approximately 90 to 98%. It is also three to five times more concentrated than vitamin pills and this lead to higher bio-activity and greater therapeutic benefits.

The Link between Antioxidants and Liquid Vitamins

Have you ever wondered whether or not liquid vitamins contained oxidants as well? Vitamins E, C and A are examples of antioxidants and they are commonly found in vitamin supplements but what about liquid vitamins?

And the answer is an absolute YES. Liquid vitamins must in fact contain such antioxidants or they’ll prove to be ineffective compared to other vitamins. Remember that the most important of all antioxidants – Vitamins A, C and E – are not internally produced by the body so they must be a regular fixture in our diet. Antioxidants are our main defense against effects of damaging oxidation reactions. Antioxidants are our best weapons against suffering from any form of cancer. Without it, we are basically weaker and less healthy.

Liquid Vitamins versus Digestive Acids

One reason why people refuse to acknowledge the benefits of liquid vitamins is because of the supposed destruction by digestive acids of any vitamin or mineral that it does not recognize as part of the process of digestion. The opposite is, in fact true. Our digestive system actually prefers or is able to better absorb liquid vitamins and minerals rather than those made in pill or capsule form.

A vitamin pill or tablet has to be digested completely before it can benefit the human body. It must be broken down into absorbable nutrients or only up to thirty percent of it will be absorbed by the human body. Liquid vitamins however provide a better and easier solution for the digestive system. Because it does not depend in any way on mechanical digestion, an estimated 90% of it can be absorbed directly by the body.

It’s vital to remember that digestion does not mainly function to destroy vitamins and minerals but rather to transform them into substances it can use to improve the general constitution of the body.

Liquid Vitamins: Toxic or Not?

Another problem posed is the amount of colloidal minerals found in liquid vitamins. Are they harmful or not?

In truth, even plants and fruits contain a trace of such minerals in them. Apples, for instance, contain 3-5 mg of aluminum as it’s one of the most abundant elements that can be found in the surface of the Earth. But do you hear anyone telling you that apples are dangerous to your health? On the contrary, what we are more likely to hear is that an apple a day keeps the doctor away.

And so it must be with liquid vitamins as well. Containing a slight amount of colloidal mineral doesn’t mean it’s bad for our health right away. Colloidal minerals, are above all else, naturally occurring elements and can not therefore be avoided.

You Have a Choice
At the end of the day, however, it’s still up to you whether or not you wish to take vitamin supplements in liquid or solid form. What really matters is what you prefer and which will ultimately work better for you.

Nutrition Is More Than The Nutrition Facts Box

2008-11-25T23:10:00.000-08:00

Nutrition Is More Than The Nutrition Facts Box
by Connie Roemer

Nutrition usually only comes up when people are finally deciding to diet. By that point, the only purpose of mentioning nutrition is just to find a reason why one particular diet might be better than another. However, most fad diets do not work nearly as well as the originators claim they will, due to the nature of most strict diets.

The majority of weight-loss diets work by banning you from eating certain foods that you would normally eat. Sometimes this means eating less of a food or ingredient, but often it means totally abandoning certain food groups.

Obviously if the food you are cutting out altogether is junk food you will be better off nutritionally. The problem is that when you totally stop eating a food that you are used to eating regularly, you will get cravings for this food.

Right from the start you will have a major temptation to cheat on the diet. Eventually you will probably cheat and render the diet useless. You should therefore opt for diets that don't restrict you as severely as this.

Most diets tend to focus on one attribute of food as being a problem (such as carbohydrates, or fat). A better approach is to look at the overall nutritional value of the food.

For example, many popular fad diets focus on eliminating fat, or sugar, or carbohydrates from the diet. This gives people blinkered vision by looking at only part of the nutritional picture and leads to bad nutritional decisions.

Say you are on a diet which aims to avoid carbohydrates. You have to decide between a diet soda (which is bad for you in almost all respects but contains very few carbs) and a fruit juice drink (which is very good for you but is high in carbs). The diet would have you disregard your general health and go for the diet soda. The best choice is, of course, the fruit juice which is rich in minerals and vitamins and is much better for you.

The best way to take care of yourself is to make sure that your chosen meals are nutritious, as often as you can. Try to make sure that you eat a balanced diet, consisting of several different types of food.

When choosing food for its nutritional value it is best to avoid packaged meals and food. This food is packed full of chemicals and retains few of the minerals and vitamins present in fresh food. Pre-packaged food will also tend to have an unhealthy amount of salt in it.

If you get into the habit of eating fresh food that you cook yourself you will become much more aware of what you are eating and what is in it. You will be able to ensure you don't eat too much sodium for example and it will be obvious to you if you are eating too much of one thing or indeed too much of everything.

The most important thing to remember about nutrition is that in order to be healthy, you have to look closer at the ingredients in the food you eat. While different statistics like calories, grams of fat, and grams of sugar are good indicators, the ingredients list is key to figuring out whether or not you should eat that particular food.

source : http://ezinearticles.com/?Nutrition-Is-More-Than-The-Nutrition-Facts-Box&id=45858

Raw Foods and Nutrition

2008-11-09T23:08:00.000-08:00

Raw Foods and Nutrition
By Anthony Ceraldi

Raw foods are only raw if they're un-processed, un-altered, and un-cooked. Raw food dieters typically eschew canned, packaged, or man-made foods because they're very bad for you.

Raw vegetables, greens, and fruits are the healthiest things you can put into your body. They provide lasting, long-term, body energy unlike coffee that hits us with a jolt, a buzz, or a wired feeling. Raw plant foods are complex carbohydrates. When we eat them, the sugar is released slowly into our bloodstream so that there are no blood sugar imbalances. With cookies, candy, sweets, and soft drinks, there can be a super high and a mega low that follows. Raw fruits even hydrate us better than water in the hot sun. Day laborers prefer watermelon, cucumber, and oranges because of the high water content, sodium, and fruit sugar.

Raw foods aren't limited to vegetables, greens, and fruits. People who eat just the aforementioned foods are called raw food vegetarians. These people also consume nuts, seeds, sprouts, grains, legumes, sea vegetables, and condiments from spices, herbs, and seasonings. Some people go beyond all that and eat raw animal foods too. These people are called Native Nutritionists. This group of raw food folks tries to eat like ancient tribes did long ago. They consume raw egg yolks, raw dairy products, and raw meats, especially organ meats. These people are sometimes called Paleolithic dieters. So, you see, there are many dietary permutations of which raw foods are chosen and consumed. By far, the most popular is raw food vegetarianism. However, this is a large and growing movement that is jumping on the tribal diet train, and their favorite book is Nourishing Traditions. It is one of the only books, besides Nutrition and Physical Degeneration, that explains the tribal dietary movement.

There is considerable controversy about whether or not it's healthy to consume raw plant foods exclusively. Recent research has indicated the following health problems in people who consume a purely vegetarian diet: lower bone density, amenorrhea, underweightness, dental erosion, elevated plasma homocysteine, low serum HDL cholesterol, vitamin B-12 deficiency. However, recent research has also verified that raw foods are good for the following health problems: obesity, hypertension, fibromyalgia, rheumatoid arthritis. By far, the biggest benefit is in obesity. Before-and-after pictures of raw food vegetarians show dramatic weight loss and anecdotal testimonials from the dieters explain a sense of pleasance, well-being, and energy that's unprecedented in their lives. Some call this the Raw Transformation. Clearer faces, smoother skin, and vibrant, youthful, happy demeanors are the rewards of a raw food diet. Many of these before-and-after pictures can be seen on the Shazzie website. She's super close friends with David Wolfe, who owns the Raw Food website. These two people are shining examples of vibrant health and positive energy. Perhaps people need a mixture of raw plant foods and supplementary animal foods to be successful on the diet. Since we are part of nature, it only makes sense to eat from nature.

Raw foods contain living enzymes that help them digest that are eliminated when food is cooked. They also contain minerals and vitamins that would be lost in cooking. Raw fruit and vegetable fiber helps regular blood sugar.

Besides inner calm and outward peace, there are diseases that are helped by raw foods. The diseases mentioned before in this article were only the ones mentioned in scientific studies. However, raw food dieters from all over the world have said they get relief from the following health conditions with the raw food diet: diabetes, acne, migraines, bodily pain, asthma, arthritis, allergies, depression, menopause, chronic fatigue, and even cancer. It probably does this through creating homeostasis in the body that balances the system out. These health problems don't have to be treated conventionally. Try a natural approach first of all.

Raw fruits and vegetables aren't limited to supermarket store shelves. Exotic foods like Plantains, Durians, Elderberries, Pomegranates, and Breadfruit are just a few of the amazing and tempting foods we should be eating. We would probably be living a lot longer if we had access to them. Search online and try to find someone that will ship them to you.

Make raw food power smoothies that are chock full of antioxidants to look and feel younger and have more energy. Get a blender like a Vitamix or K-Tec that can blend raw vegetables and greens and splash in a lot of berries for taste. Add some fresh-squeezed orange juice. Jack LaLane, a 94 year old, eats 5 to 7 different fruits and vegetables per day. He is a fitness superstar in the United States. The Juice man, well into his 70's, looks like he's in his 50's. He sells a power juicer online. Diamond Organics can ship you raw foods from all over the country so what are you waiting for?

source : http://ezinearticles.com/?Raw-Foods-and-Nutrition&id=1590495

Nutrition - Ten Reasons for Proper Nutrition

2008-11-03T00:24:00.000-08:00

Nutrition - Ten Reasons for Proper Nutrition
By Julieanne Van Zyl

Nutrition is what we provide to our bodies, in the form of food and drink, to support life within our body's cells. It is what we eat and drink, which is known as our diet.

People provide themselves with all kinds of nutrition, and not all of it is beneficial to supporting life. Experts recommend that we eat and drink certain nutrients for good reasons.

In this article, we discuss ten reasons for giving your body proper nutrition.

Ten reasons for giving your body proper nutrition are:

1. Reduce the risk of certain illnesses.

Most people want to have the chance of a long healthy life, and therefore want to reduce illnesses like heart disease, diabetes, osteoporosis and certain cancer. Proper nutrition goes a long way towards reducing the risks.

2. Improve our Immune System

By taking certain nutrients, we build up our immune system, and are less susceptible to viruses that other people have.

3. Get Fit

If we are unfit already, it's a real challenge to exercise because of the lack of energy. So, if we feed our bodies with proper nutrition, we'll get more energy and feel like exercising to get fit.

4. Have Fun and Do the things we Want to do

If we are on a good diet most of the time, we can do new and strenuous activities like rock climbing or wind surfing, or scuba diving, things that take a lot of energy and strength. Having the right nutrients in our bodies, builds our strength and confidence to do different things.

5. Look Good and Healthy

When taking good nutrition, we look good. Our bodies are trim and lean, and our skin looks clear and healthy, nails are stronger, and our hair looks shinier.

6. Feel Good

I believe this is the most important. With good nutrition, we feel much better because our cells are getting the nutrients they require.

7. Improve the Quality of Our Lives

When we look and feel good, we have a lot more confidence. It's easier to get the job we want or to have a successful business, or just to do the things we love doing.

8. Learn More Easily

Healthy children learn more easily, and this is shown by research studies. I believe this is true for adults also, and that learning is a fun part of life at any age.

9. Improve Vision

Good nutrition improves our vision, including night vision.

10. Improve our Memories

Our memories will be improved if we take certain nutrients, and this will improve our working life, or make it more fun in relationships with other people, to remember things we've heard or read before.

source : http://ezinearticles.com/?Nutrition---Ten-Reasons-for-Proper-Nutrition&id=1128017

Nutrition, Diet And Exercise

2008-10-07T23:19:00.000-07:00

Nutrition, Diet And Exercise
By: Willie Jones

Whether you are trying to lose weight or live an active healthy life style, nutrition and exercise are vital to your health. We have become as a whole in the western culture, a couch potato, slow moving, over weight and flaccid society. Of course there will always be that smaller percentage of people who get it right and remain fit and healthy. But those that do, make a conscious effort at it with diet and exercise. Well done if you are in that category!

Part of the problem is that because we as humans have it ingrained in us to constantly change things, we are the only creatures that invent food. No other animal or insect does this and they don’t have the diseases humans do unless we have poisoned their environment. We have so much in the way of processed food that have little nutrient value, that we pack on the pounds and become slower moving.

In the wild, animals that eat the raw greens, grasses fruits and berries are very healthy animals. The meat-eating animals consume the healthy plant-eating animals and remain virtually disease free. Our farms on the other hand, need to mass-produce cattle and chickens so we give them hormones and phosphates and the like and we consume them. That is by the way, some experts now think younger girls are developing much earlier than they used to because of the hormones in meat and dairy products. We can however, luckily eat raw organic fruits and vegetables and we should do so on a daily basis.

Another culprit is our need to once again, change our environment. We have more machines that do things for us now and it won’t stop there. This is both good and bad. The good is a higher rate of production for the products we need, bad because we are slowing down physically. In as little as ten years ago we could go out on a Sunday morning and see someone pushing his or her lawn mower. (And I mean pushing). Now a days, you’ll see more of sit down mowers or power mowers that literally pull you along with it. Our fore fathers were much more active and they ate nutrient rich foods. And they could eat a lot of it without getting fat because of how much energy they spent from hard physical labor.

Is all lost for us in this day and age? Absolutely not!!! We are perfectly capable of reversing this trend, but it does require a) your dedication and b) follow through. This can be done no matter what your weight and activity level.

Make your first step the decision to become healthy and fit. Once you have firmly made that decision you are on your way. Now take the time to evaluate your lifestyle and really look at it. Be honest with yourself about your eating habits and activity level.

Changing your diet to eating healthy whole foods is a good way to start. It’ll not only help you lose weight and help you feel better, but it will enhance your quality of life. You’ll have more energy and life just feels better when you are healthy.

There are many popular diets out there. The Zone, the Blood Type Diet, Atkins, the South Beach Diet, Weight Watchers and the list goes on. They all have had their share of successes so it is hard sometimes to know what to do. I can only say, do your homework. You will find the right one that works for you and you will be more likely to stick to it.

If you want to do it on your own you can be just as successful if you know some basic rules.

1) Portion control. Cutting down to smaller portions can help tremendously. A great

way to eat less food at one sitting is to drink a glass of water before you eat and then drink more water with your meal. Water takes up a lot of space in your stomach so you will feel full faster and water won’t give you any extra calories. Awesome!

2) Water, water, water. Drink lots of clean pure water. Your body needs it and more than you think. Most North Americans are in a state of semi dehydration. Water flushes out toxins, gets your bowels moving. (Did you know that the amount of pain you feel from injury or minor aches and pains are directly proportional to how dehydrated you are? An interesting tid bit)

3) Eat raw fruits and vegetables as much as you can especially dark greens. Cooked veggies lose some of their nutrients so eating a salad every day would benefit you. Most of your vitamins and minerals are going to come from fresh fruits and leafy green vegetables. And try to stick to organic on this to avoid the pesticides and chemicals.

4) Fiber. You need to keep the bowels moving and the combination of water and fiber will do the trick. The best fiber comes from fruit and whole grains. But consider this: You would need to eat 10 bran muffins to get the same amount of fiber as in a half cup of raspberries.

5) Protein. The best source of protein is from meats such as beef, chicken or turkey. But do limit the amount you eat at one time. You don’t need a 10 or 12oz piece of meat at one sitting. You can get protein from dairy and cheese but consume only small amounts because they digest too slowly. Nut is a source of protein but they are high in fat so consume small amounts.

6) Sugar, confectionary treats, soda’s, junk foods and some processed foods are your enemy. Nothing gives you weight gain and that sluggish feeling quite like this grouping. I am not saying you should never partake of them, but do so only occasionally. We do after all need our cheat days once in a while. Just make them small portions.

7) Find an exercise regimen that you like and will stick to. Pretty much any exercise program will help you lose weight if you stick with it. You will see on TV all the equipment people want to sell you but after watching for a bit you usually know what appeals to you or not. You may just want to pop in a video and exercise with that.

8) I can’t say enough about sticking with your program. It takes time and you can experience losses in the beginning when it seems it is not going fast enough, but if you stick with it, you will get your reward and you will reach your goal weight and have energy to burn.

9) And finally, because some of food is deficient in nutrients from growing in poor over used soil it might be a good idea to get some good vitamin supplements to assisting in getting our daily requirements in. Getting it in food is the best but that is hard to do these days so find a qualified nutritionist to help you in selecting what’s best for you.

Good luck and good health!

source : http://www.articledashboard.com/Article/Nutrition--Diet-And-Exercise/3464

Nutrition Facts - Carbohydrates, Sugars and Cholesterol

2008-04-25T00:39:00.000-07:00

Nutrition Facts - Carbohydrates, Sugars and Cholesterol
By Connie Limon

Vegetables and fruits are rich in nutrients, low in calories and high in fiber. Diets high in vegetables and fruits meet vitamin, mineral and fiber needs without adding a lot of calories. Diets rich in vegetables and fruits have been shown to lower blood pressure and improve other cardiovascular disease risk factors.

The American Heart Association continues to recommend the following to reduce the risk of cardiovascular disease:

• Consume an overall healthy diet
• Aim for a healthy body weight
• Aim for recommended levels of low-density lipoprotein (LDL), cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides
• Aim for a normal blood pressure and blood glucose level
• Be physically active
• Avoid use of and exposure to tobacco products
• Drink alcohol in moderation

A healthy diet includes:

• Eating a variety of whole (fresh, frozen, or canned) vegetables and fruits
• Eat more deeply colored vegetables and fruit such as spinach, carrots, peaches and berries (they tend to contain higher amounts of vitamins and minerals than others such as potatoes and corn)
• Choose whole fruits over juice most often (whole fruit contains more fiber)
• At least half of your grain intake should come from whole-grain foods
• Reduce intake of beverages and foods with added sugars (primarily to lower total calorie intake and to get enough of the nutrients your body needs)

Recommended servings per day for a healthy person needing 2,000 calories each day includes:

• 6 to 8 servings of grains (at least half of the servings should be whole-grain foods)
• 8 to 10 servings of vegetables and fruits (about ½ cup counts as a serving)

Cholesterol:

Cholesterol is an important part of a healthy body, however, high levels of cholesterol in the blood, is a major risk factor for coronary heart disease, which leads to heart attack. Typically the body makes all the cholesterol it needs, so people do not need to consume extra to get enough.

Some of the excess dietary cholesterol is removed from the body through the liver. The American Heart Association recommends that you limit your average daily cholesterol intake to less than 300 milligrams. If you have heart disease, they recommend limiting your daily intake to less than 200 milligrams.

Everyone should remember that by watching how much cholesterol they take in each day can help significantly lower total dietary cholesterol intake. Especially watch foods high in saturated fat.

Regular physical activity is helpful in increasing HDL cholesterol in some people. Higher HDL cholesterol is related to a lower risk of heart disease.

Physical activity also helps control weight, diabetes and high blood pressure. Physical inactivity is a major risk factor for heart disease.Tobacco smoke is among the six major risk factors of heart disease. Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.

Sports Nutrition

2008-04-15T00:17:00.000-07:00

Sports Nutrition
by Melinda Banks

Whether you're a "weekend warrior" or a professional athlete, nothing affects your ability to perform more than good nutrition.

Properly fueling your body helps you establish desirable body weight, stay in great shape, and maintain those all-important nerve-muscle reflexes.

And if good nutrition isn't part of your training program, physical conditioning and expert coaching won't make much difference to your game.

There isn't one particular diet that's right for every sports enthusiast, of course. A lot depends on the age of the player and on the sport that's played.

In general, however, a simple balanced diet allows your body's nutrients to work together like members on a team -- each nutrient performs a specific function.

Carbohydrates, for example, are an important source of energy for sports that require repeated bursts of power -- such as basketball, soccer, hockey, football, and tennis -- and for long-distance events, such as long-distance running, swimming, and cross-country skiing.

But although filling up on foods that contain mostly carbohydrates is great for maintaining energy, your body still has a need for proteins, minerals, and vitamins.

And lack of just one nutrient is a disadvantage to your body and therefore, your sports performance.

Ideally, these nutrients should come from the food you eat every day, but if you aren't eating balanced meals (or even if you are), taking a nutritional supplement that will give you balanced nutrients is a wise choice.

Your sports diet has a dual purpose: It keeps you healthy and it prevents fatigue so you maintain a high energy level during exercise.

Learn how to properly fuel yourself for top performance.

For example, cutting back on refined sugar products will ensure there isn't an abrupt rise in blood sugar -- and subsequent drop once exercise begins.

Good sources of carbohydrates that don't affect blood sugar levels include whole wheat bread; whole wheat pasta with tomato sauce; vegetables and fruits; and low-sugar, high-fiber breakfast cereals.

Not hungry? Eat anyway. Just because you don't feel hungry doesn't necessarily mean your body has all the nutrients it needs.

And don't forget that staying properly hydrated is also part of your sports nutrition plan.

You lose between one and three quarts of water per hour during exercise, which not only decreases your endurance but puts you at risk of dehydration.

Drink 8-10 ounces of water every 15 minutes during a prolonged sports activity.

Don't wait until you feel thirsty -- dehydration can occur before you ever sense thirst.

Heavy sweating also results in the loss of electrolytes, such as sodium and potassium, which are critical for all bodily functions.

Cold soda water will reestablish the proper balance of water and electrolytes in your bloodstream, as will sports drinks.

Remember that good nutrition and fluid replacement have a major impact on athletic performance.

Use a sound nutritional program to complement your sports activity, and give yourself that competitive edge.

Gout And Nutrition

2008-04-04T01:02:00.000-07:00

Gout And Nutrition
By: Sven Ullmann

Gout is a disease that is due to an inborn disorder of the uric acid metabolism and is also referred to as metabolic arthritis.

When you suffer from this disease monosodium urate crystals are deposited on the articular cartilage of joints and in tissues such as the tendons.

Then also causes an inflammatory reaction to the tissue and the deposits get larger and burst through the skin to form sinuses discharging a white material.

The bloodstream usually carries only a tiny amount of uric acid but if there is an increased concentration then crystals are deposited on the cartilage and tissues that surround the joints.

If you have high levels of uric acid in your bloodstream it can also result in uric kidney stones.

The common effects of gout include the sudden pain, swelling, redness, warmness, stiffness in the joint, and sometimes a low fever may persist.

Those suffering from gout are in pain because of the crystals inside the joint that cause pain whenever the area is moved, as well as the inflammation of the tissues around the joint which tends to cause swelling and soreness.

Gout commonly affects the big toe but can affect other area such as the joints in the ankle, heel, knee, wrist, instep, fingers, and spine.

There have been instances where gout appears in the joints of the small toes which have become immobile because of an impact injury which leads to poor circulation and gout.

Hyperuricemia is a uric acid level higher than 420 µmol/L in males and 380 µmol/L in females. High uric acid levels don't always lead to gout.

If it is suspected that you are suffering from gout the serum urate test should be repeated once the attack has subsided.

To get an accurate diagnosis of gout you must have a light microscopy of joint fluid aspirated from the joint to show intracellular monosodium urate crystal in synovial fluid polymorph nuclear leukocytes.

Only a well trained specialist can distinguish the difference from other crystals. If you aren't able to get immediate medical attention there are a few things that can provide temporary relief to the pain and swelling commonly associated with gout.

NSAIDS including ibuprofen can be used to reduce the pain and inflammation, but stay away from aspirin as it has been known to have adverse affects.

You can also apply Preparation H ointment to the affected skin to reduce swelling. You can also apply ice to the affected area for 20-30 minutes multiple times throughout the day.

Some may think that uric acid crystallization is increased with low temperatures but a recent study proved that those who use ice packs experienced a relief in pain without negative effects.

How to Improve Your Nutrition

2008-03-19T00:13:00.000-07:00

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 DeceptivelyDelicious.com (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 juicingbook.com 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

Diabetes Nutrition: Healthy Food Selection

2008-03-06T18:55:00.006-08:00

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

2008-03-06T18:55:00.005-08:00

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.

2008-03-06T18:55:00.004-08:00

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

2008-03-06T18:55:00.002-08:00

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

2008-03-06T18:55:00.001-08:00

Anti Aging Nutrition by Jonathon Hardcastle

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

2008-03-06T18:55:00.000-08:00

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

2008-03-06T18:38:00.000-08:00

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

2008-03-06T17:35:00.000-08:00

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.