Nutrition for the Hyperactive Child.

Nutrition for the Hyperactive Child.

Here is something I have personal experience of, not as a parent but as the hyperactive child in question. I had a real sweet tooth as a child, as many do and found quickly that sugar was followed by even more sugar to get the same sweet taste fix. 

For breakfast I loved sugar frosted cereal augmented by a heavy dusting of sugar, castor sugar if possible as it has a finely ground nature made it soak up milk and give that too, a sweet taste. You get the picture. Obviously I had the judgement of a child too and thought nothing wrong of feeding my addiction.

No wonder then that I found it hard to concentrate in class, got bored easily and could never sit down to homework when I got back home. Since studying nutrition I am utterly convinced that fined sugar is nothing more than a stimulant that has no right to be in the food chain. It is that simple, read my article 'reasons to go sugar free. to find out.

But what can we do with a sugar addict child that does not see the need to eat greens or some nice oily fish. It is true that when you are young food is just food. You eat what you like the taste of and are less interested in its nutritional properties. 

Well what I suggest is simple, you must start a gradual process of weaning off sugar as soon as possible. Slowly replace sugar with more natural and slow to digest sources of sweetness, honey, black strap molasses and fruits with their natural complex sugars. Ensure that a steady supply of natural fats and oils is in the diet in the form of fish, seed oils and vegetables such as avocado. I find the easiest and most fun way to do this is a form of deception! 

I smuggle avocado and oils such as hemp oil into smoothies, you would be surprised that avocados and oils give an apple and banana smoothie a delicious creamy taste. Once in a while I will even throw a handful of raw spinach leaves in there too! In a powerful commercial blender the result is a smooth tasty drink that is attractive to kids and stubborn adults alike.

Look out for high sugar content in production food and avoid them, check the ingredient panel on the side and if sugar is in the top 4 ingredients, put it back on the shelf. To sweeten tea and breakfast cereal try using honey or blackstrap molasses, these are more complicated sugars and take longer to digest, avoiding the highs and lows of blood sugar rushes associated with refined sugar.

This is a gradual process with the end result of a more calm and rational child with stable energy and a greater ability to focus and learn. It is a terrible waste that a child may get frustrated with learning and give up on themselves feeling that they are stupid, only because they are lacking correct nutrition, nothing more. So next time the pressure goes on for a junk food take away with a bucket sized soda, think of the consequences.

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Nutritional Content Of Bee Pollen - No Wonder It's The Most Complete Food On The Planet

Nutritional Content Of Bee Pollen - No Wonder It's The Most Complete Food On The Planet

It seems there is some new type of supplement arriving on the market every day, and of course it is invariably capable of doing the most amazing things.

It cures baldness; it helps your joints; it gets rid of wrinkles, and of course, like virtually every other supplement, it enhances your sex life. I am so sick of reading these ludicrous claims that I no longer even bother.

Admittedly however, bee pollen supplements did manage to catch my attention, and I am about to explain why.

I am not going to mention a single health benefit. Instead, I am only going to discuss a few FACTS regarding the nutritional content of bee pollen, because this is essentially what I found so intriguing.

Let me begin by saying that the human body requires several different nutrients; minerals and vitamins. In fact, your body requires 28 different nutrients. These are essentially molecules which the body requires, but cannot produce.

Interestingly enough, there are only two known foods that contain all 28 nutrients - raw honey and bee pollen. Okay, so now we know that apart from honey, bee pollen has no other competitors as far as essential nutrients are concerned. What about vitamins?

Countless foods are packed full of vitamins and nobody is disputing this, but none of them contain every type of vitamin your body needs, apart from natural honey bee pollen which contains all 18 of them. 

Once again, it is easy to see why there is currently so much interest in this astonishing food.

Good quality bee collected pollen also contains all 25 minerals required by the body, and all the amino acids; fats; enzymes; co-enzymes and etc. It likewise contains good carbohydrates and 59 different trace elements.

When a person thinks of protein, they usually think of things like meat, and especially beef. Ironically, the protein content of beef lags behind that of pollen. In fact it's 50% lower than the protein content of pollen. 

Protein from pollen is also a richer source of amino acids than protein derived from foods like eggs; cheese, and etc.

Well, as you can see, I stuck to my word, in that I have not discussed any potential health benefits. However, if you do decide to start including pollen in your daily diet, it's imperative that you source a good quality supplement. 

Regardless of how amazing the nutritional content of bee pollen is, you could still damage your health if the pollen has been contaminated.

Controlled chemical analysis has clearly shown just how remarkable the nutritional content of bee pollen is, and as such it's clearly evident that it is indeed a complete food, and one of the most nutritious foods known to man.

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Unbeatable Nutritional Benefits of Kiwi Fruit - Facts You Must Know

Unbeatable Nutritional Benefits of Kiwi Fruit - Facts You Must Know

Produce Marketing Association performed a research very recently, which revealed that the nutritional characteristics of kiwi are quite different from most other fruits. As a matter of fact, there are many instances in which the this fruit's nutritional value has preceded other fruits belonging to the same family or related products. Nutritional benefits of kiwi fruit have become unparallel to any other fruit.

While the vitamin profile of kiwifruit always looked impressive, it also contains desirable fiber and natural sugar that provides energy to the body. It is loaded with the goodness of vitamin C, and surprisingly the vitamin C content is more than orange.

According to the Food and Drug Administration, there are more than 20 quintessential nutrients contained in this fruit. This makes nutritional benefits of kiwi quite impressive. However, it has also been revealed that the nutritional makeup of this fruit makes it less of a fruit and more like a vegetable.

The Kiwi Family

Kiwis belongs to the family of berries. Its nutritional presence is quite different from fruits like pears, citrus, apples and peaches. Berries usually have some amazing characteristics which gives them those added nutrients.

Kiwi fruits have seeds and pulp; the nutrient content of seeds and pulp are different.

The kiwi seed contains nutrients like proteins, minerals, vitamins and energy. The whole fruit contains the goodness of whole grains that supplies the body with a lot of fiber.

Nutritional Facts

Nutritional benefits of kiwis can be defined with some facts that have been disclosed by studies. Because of the amazing nutritional benefits of this fruit, studies have been conducted at large to learn more about the potent benefits of this fruit and to use it to the optimum for health benefits.

Lutein

Lutein is a magical phytochemical contained in kiwi fruit. In fact, kiwis contain adequate lutein to ensure that it affects the body efficiently to reduce the risks of heart diseases and some cancer types. It can also help in preventing macular degeneration and cataracts. Lutein has carotenoid functions. It is also an antioxidant. Kiwi fruits are the best and richest source of this essential ingredient available in the world.

Fiber

Nutritional benefits of kiwi fruit can be assessed by its fiber content. It contains rich fiber that prevents diabetes and heart diseases. Kiwis contain both soluble and insoluble fiber. While soluble fiber profile looks after the heart and blood glucose levels, insoluble profile ensures protection against some cancers, diverticulitis and constipation.

Copper

Kiwi fruit is also rich in copper, which is essential for the growth and development of infants and children. It can promote brain development, bone strength and build stronger immunity. Copper also contributes to the formation of red blood cells.

Potassium Profile

Nutritional benefits of kiwi fruit reveal that kiwi fruit contains potassium (more than bananas). Potassium derived from vegetables and fruits are vital for the effective functions of the heart and for controlling the blood pressure levels. It also maintains fluid balance in the body.

Nutritional benefits of kiwi fruit to the immune health

Yellow or gold kiwi fruit is the best for enhancing immune responses. The fruit promotes antibody production in the body, which leads to a healthier immune heath.

Nutritional benefits of kiwi fruit to heart

Kiwi fruit is known to work like Aspirin for the heart. Taking Aspirin a day to improve the health of the heart is a common thing. Now, kiwis can also be taken to reduce blood clotting, thinning of blood and lowering fat in bloodstream. Kiwi fruit has excellent blood pressure lowering properties and it keeps the cholesterol levels in control too.

Additional Information

Apart from all these nutritional benefits of kiwi fruit, kiwis also contain vitamin E, magnesium and folate. It does not contain cholesterol or saturated fat. Hence, it is the best thing you can have every day to keep you healthy and strong.

Andrew Croucher manages Balance Your Digestive Health. He is a consumer advocate, and a dedicated researcher on digestive health.

Please take a moment to visit http://balance-your-digestive-health.com and discover one of nature's best formulas for your digestive health.

Please check out our page digestive health bacteria where you will discover a wealth of information that may help your digestion system the healthy balance it needs.

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Nutritional Benefits Of Cherries

Nutritional Benefits Of Cherries

There is a wide array of nutritional benefits of cherries that highly enable individuals to obtain and sustain good health.

Cherries are drupe fruits containing one seed and produced by plants of the prunus genes.

This fruit is globally grown hence its popularity. Cherries are made up of flavonoid pigments known as anthocyanins which are responsible for its color.

These pigments are also powerful antioxidants that play a very important role of protecting the health of individuals from a plethora of diseases.

Cherries can be consumed either as whole fruits, juice extract, dried or frozen fruit. Furthermore, cherries can be conveniently stored for long periods of time such as a year without spoiling.

There are two types of cherries which include tart and sweet cherries. Both exhibit various nutritional benefits of cherries but the tart cherries such as Montmorency have a higher percentage of anthocyanins than the sweet cherries.

The anthocyanins move around the body to neutralize free radicals that destroy healthy cells by extracting an electron.

This enables individuals to maintain their youthful look even in old age due to elimination of toxins in the body.

Moreover, anthocyanins have powerful anti-inflammatory characteristics thus used to effectively relieve pain arising because of goiter, arthritis, back and muscle pain. Scientific research shows that cherries are able to neutralize uric acid responsible for goiter development.

In addition, individuals are protected against diabetes and cancer. Individuals are also curbed from development of cardiovascular related diseases such as stroke and heart attack. This is because cherries reduce the overall volume of cholesterol and triglycerides in the body.

Among the important nutritional benefits of cherries includes a boost in the energy levels of individuals thereby highly motivating them.

As a result, cherries are highly used to naturally treat physiological ailments and fibromyalgia.

On the other hand, cherries contain a high percentage of water that plays an important role of enhancing the metabolism process. Therefore, cherries can effectively be used as a variant of weight loss.

This is because the metabolism rate increases thereby enabling the body to use up fat instead of storing it.

Cherries also have a high percentage of potassium which curbs water retention hence effectively curb connective tissue illnesses and autoimmune ailments.

The other nutritional benefits of cherries include boosting the immune system of an individual due to their vitamin C, magnesium, folate, iron and fiber constituents. Cherries are also among the natural fruits that produce Melatonin.

This is the hormone that controls the sleeping cycles of an individual. Enough sleep boosts the immune system, regulates blood sugar content and enables individuals to recover quickly.

Therefore, regular consumption of cherries enhances sleepiness during the night and wakefulness during daytime.

Furthermore, cherries consist of phenolic compounds that protect the neurological function and nerve cells of an individual from neurodegeneration.

Conversely, cherries are naturally pure thus have minimal or no side effects on individuals that regularly consume them.

However, pregnant women should seek medical advice before embarking on a cherry rich diet to get a prescribed dosage.

If you are someone who loves cherries or maybe just an individual who wants to eat healthy check out our website. We have a large amount of articles on the subject and add others on a regular basis.

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Food Diaries: Are Nutrition Journal's Friend or Foe in the Fight Against Child Obesity

Food Diaries: Are Nutrition Journal's Friend or Foe in the Fight Against Child Obesity

Most diets recommend keeping nutrition journals, or food diaries, on a regular basis. These journals are supposed to do several things:

First, by keeping track of everything a person eats, you can figure out exactly how many calories and how much fat is consumed.

Second, it makes people accountable for all of those little snacks that they might not think about otherwise (like that one piece of chocolate that you grabbed on the way from the kitchen into the living room).

Third, nutrition journals help people see patterns in their eating habits. Habits are a lot easier to change when you know what they are.

All of this sounds great, so...

what's the problem?

Well, that was what nutrition journals are supposed to do. Reality can be somewhat different.

The Drawbacks of Nutrition Journals

1. They are labor-intensive. Keeping a diary takes a lot of time and effort. It is difficult for most people to change their routine so drastically that it will last more than a few days.

Change can be a good thing. But, in order for it to stick, changes need to occur slowly. Trying to make too many changes too quickly is a frequent cause of failure.

When I talk with families in my practice, I stress the importance of not changing your lifestyle drastically. Make a small positive change and let it become a habit before adding on something else.

The bottom line... if it's too much work, people won't keep it up.

2. People cheat. I know... I'm not exactly showing my usual optimism here, but it's true.

Just because people are supposed to write down every single item doesn't mean that they will.

It's human nature to want to make things seem better than they may be. It isn't because people are consciously manipulating the system. It's just that their brains "conveniently" leave certain items off the list.

This, of course, leads to inaccuracy, and the journal loses its value.

3. It needs to be reviewed. Unless the journal is being reviewed regularly by someone who understands nutrition well, you may not know what changes, if any, to make.

Sometimes people can analyze their own nutrition journal and see what the problems are. Most folks, though, are not as fortunate, and just continue to make the same mistakes over and over again.

Should you use a nutrition journal?

You can, but you don't have to.

If you choose to keep a food diary for your child, keep the following points in mind to increase your chances of success. Don't try to record everything your child eats every day. Only do one or two days at first, then bring the list to your doctor to comment on.

Don't scatter your focus. Use the diary to help you with one particular area.

In other words, don't try to keep track of calories, fat, protein, sugar, cholesterol, etc. at the same time. Pick one thing to look at and improve upon.

Don't worry if you miss something or forget a day. A journal is just a tool for you to help your child eat better.

Don't let your nutrition journal be what derails your weight control plan!

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Truth About Subway Nutrition

Truth About Subway Nutrition

Subway nutrition has heavily advertised how Jared lost most of his weight eating Subway sandwiches. Can we learn anything from Jared?

I think so.

The thinnest people I know eat mostly the same things everyday. They plan their meals and aren't easily sidetracked by fancy billboards or commercials luring them to eat at some fast food restaurant.

Sound boring to you? Well, it doesn't have to be. You can take the healthy foods you do enjoy and create the foundation of a sound nutrition guide to follow everyday.

Same Results?

Could you get the same weight loss results as Jared? I believe so. Subway nutrition is exponentially better for you than any burger and fries combo you could get anywhere else.

Let's take a look.

For a 6 inch turkey breast and ham sandwich, the total calorie count is 280 calories, 4 grams of fat, and 1 gram of saturated fat.

That's a great way to keep your calorie counts when you're trying to lose weight.

A Big Mac meal from McDonald's can cost you 1180 calories. I'd take a meal of 280 calories any day over 1180 calories.

Hidden Calories

But that's for a sandwich on wheat bread and no condiments or cheese. Start adding on a cheesy bread, mayonnaise, and cheese and you could add another 130 calories to your sandwich.

Also, if you like to get Cheetos and a Coke to go with your meal, try something different.

Bring an apple and drink a large glass of water. You significantly reduce the amount of sugar and calories to your meal, and bring in more fiber and better hydration for your body.

Lessons Learned from Jared

So, in an effort to lose weight, could you eat the same kinds of foods, like Subway sandwiches, everyday to lose weight? If so, what if you challenged yourself more?

For example, could you eat a large green salad everyday? To mix it up, you can change the different vegetables you add to your salad. Also, you can vary your dressings.

The opportunities are endless. But, you are always eating green leafy vegetables everyday.

These greens, like romaine lettuce, arugula, and baby spinach are nutrient dense, full of vitamins, minerals, and phytonutrients, and have very low calories.

The fiber will help you feel full longer, and give you the energy you need to last through the day. Before long, you'll crave eating greens if you miss a day or two.

Subway Wins

Subway nutrition is far better than any other fast food restaurant available. Eating like Jared can help you lose weight.

Take it a step further by eating foods even healthier than Subway sandwiches. Follow a guide like the nutrition pyramid, and you'll be filling your stomach with healthy food that sets you up for effortless weight loss.

Remember, nutrition is 75% of the equation to lose weight. By choosing healthier options to eat like Subway, you are on the fast track to your weight loss goal.

Exercise is the other 25% of the equation. Learn about what I think is the best exercise for weight loss, and you'll be losing belly fat fast.

Kristine Kay helps moms lose up to 25 pounds of belly fat in 90 days without military exercise, starvation diets, or expensive diet pills.

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Improve Your Life With Ayurvedic Nutrition

Improve Your Life With Ayurvedic Nutrition

Conventional medicine forms the cornerstone of our lives. But in the rush to medicate ourselves, most of us forget that we need to improve our health in general by eating natural foods and increasing the amount of exercise that we do. Conventional medicine will first treat the disease and then nudge you towards lifestyle changes but Ayurveda is completely different. Most alternative methods of medicine focus on complete health and body care to prevent disease instead of treating disease. Prevention forms the basis of Ayurveda and it does seem to work.

What is Ayurveda?

Ayurveda is an extremely popular and ancient method of medicine that is practiced in India. In these fast paced times, where people prefer to eat ready-made meals and eat on the go, Ayurveda focuses on specific foods that are meant to feed the mind, body and soul. In Ayurveda, food items are prepared according to set rules which can also act as medications to improve overall health.

How Can Ayurveda Balance the Body?

Ayurveda is considered a holistic stream of treatment. Practitioners first diagnose the physical, mental and spiritual makeup of a person. This is referred to as the prakruti or the constitution of the individual. Ayurvedic practitioners first consider the prakruti of the individual by investigating several factors like astrological signs, genetics, birth time, season of birth, birth location, etc.

They also consider the five elements of the world: earth, fire, wind, water and space as essential contributors to the physical make up of the individual. These elements can be found in different quantities in individuals and this leads to differences in character and temperament and they are called as doshas. The three main doshas are Vata, Pitta and Kapha. Most people will have one predominant element with other elements being subdued. Due to the predominant element, people can be steady like the earth element, short-tempered like the fire element, calm like the water element, etc. Ayurveda believes that all of these elements (or doshas) can be balanced within the human body. Modifying the elements is possible with special Ayurvedic food preparations which will remove extra toxins while boosting the overall vitality of the body.

How do Ayurvedic Practitioners Manage These Food Principles?

Ideally, Ayurveda recommends growing your own food through organic cultivation methods that are free of chemicals and pesticides. Processed foods are high in chemicals, herbicides, preservatives, flavor additives and a range of other chemicals which pollute the body and extremely difficult to excrete. You might not be able to grow your own food but what you can do is find a source which provides fresh and chemical-free food.

Ayurvedic food balances the doshas by balancing the six major taste groups of food: sweet, sour, bitter, salty, astringent and pungent. Each taste can influence the dosha of the patient and fine-tune. As a result, practitioners will first evaluate the dosha of a patient and then suggest a list of foods which have to be incorporated into day to day diet. Practitioners also advise fruits and legumes which may have to be consumed raw to get the highest benefit. Most practitioners will explain your dosha to you and use it to explain any chronic medical conditions that you might have. Understanding your dosha and the foods you have been prescribed could really help to improve your chronic medical condition as well as your long-term health.

A General List of Foods For Each Dosha

Vata Dosha is characterized by petite frames and body types that are generally smaller in size. These patients usually have a problem with digestion resulting in constipation, diarrhea, bloating, flatulence and eructation. Ayurvedic doctors recommend the intake of warm, fresh home cooked food items that have a predominantly sweet, sour and salty taste. Vata doshas are prohibited from consuming hot, cold and raw food items which can exacerbate the digestive problems.

Pitta Dosha is characterized by strong digestive capabilities and a good appetite. However, patients may have an increased tendency for inflammatory diseases, acidity and long term chronic conditions. For this dosha, it is recommended that the patient avoid all fatty, oily, deep-fried foods which can increase the acidity problem. Food items rich in astringent, bitter and sweet tastes are recommended for these patients.

Kapha Dosha is characterized by a sluggish digestion which manifests in obesity and large body types. For these patients, simple foods that are low in sugar, fat, and oil are recommended. Fresh fruits and vegetables that are easy to digest and a lot of water are considered to be the best for Kapha dosha individuals. They can also increase their astringent, pungent, and bitter food items to help their digestion.

Ayurvedic Foods and Their Healing Properties

A large range of foods are recommended for their healing properties. For example, these below mentioned food items are considered ideal for balancing doshas.

• Dates and figs are rich in vitamins and minerals and they are extremely beneficial to any dosha. Consuming one or two per day is considered the most beneficial.

• Mung beans are easily digestible and very nutritious when combined with rice.

• Lassi is a yoghurt-based beverage made by adding two parts water to one part yoghurt. It is a rich source of probiotics, vitamins and minerals. For a slightly exotic flavor, you can add powdered cardamom, cinnamon or sugar.

• Boiled and cooled cow’s milk is ideal as a revitalizers and it should be consumed daily. Lactose intolerant patients should choose a healthier alternative.

• Almonds are a super food for any dosha. They should be blanched and skinned before consumption.

• Ginger is often referred to as a universal medicine. It can reduce bodily toxins and improve digestion. Ginger is particularly useful for upset stomachs and for nausea.

• Seasonal fruits, vegetables and water can be consumed in unlimited amounts. These are rich in natural minerals and they are excellent for health.

Natural Herbal Remedies

Eating a balanced diet is paramount in Ayurveda but you can also combine it with custom-made Ayurvedic preparations. For example, Herbal Di-Gest is a wonderful digestive aid and detoxifier.

Organic Digest Tone is also considered good for digestion as it clears out toxins. It also acts like a mild laxative and it can be safely used for prolonged periods of time.

We suggest that you get in touch with an expert Ayurvedic practitioners who can guide you on what to do and what to eat!

By: Ingrid Snodgrass

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Why You Should Take Nutritional Supplements

Why You Should Take Nutritional Supplements

 Few things have been as controversial as nutritional supplements have been recently. Depending on who you listen to, they are either the answer to any problem you have or they are the devil incarnate. The truth about nutritional supplements, though, is really somewhere in between.

Nutritional supplements are more widely used now than in other time in history. This is because many people have turned to nutritional supplements in order to fill the gaps in what they know to be unhealthy diets that don't meet the minimum daily requirements for many, many necessary vitamins and minerals. Others have turned to nutritional supplements in order to enhance everything from their workout regimes to their memory and mental functions.

Considering the controversy over whether it's safe to take nutritional supplements or not, you probably wonder just what you can really expect from taking nutritional supplements. Do they have any real benefit?

The fact is that taking nutritional supplements in their recommended dosages is extremely helpful for everyone from infants to elderly people. The methods used to grow and process our foods have changed drastically in the last 100 years. In many cases, this means that the food itself is deficient in many essential, basic vitamins and minerals.

Add that to the fact that people are so time-starved today that many of us practically live on meals out of paper bags makes taking nutritional supplements almost mandatory. Taking vitamins and other nutritional supplements is a good way to be certain you get all the proper vitamins and minerals you need daily.

However, nutritional supplements should never be used as a substitute for a good diet. Eating at least three (and many experts recommend five) well-balanced meals and two well-balanced snacks per day is still the best way to be sure you're getting all the vitamins and minerals your body needs to stay fit and healthy. Adding nutritional supplements to good eating habits simply goes the extra mile to see that you're getting all the nutrients that your body needs each day.

There are many high-quality multi-vitamins available at your local drugstores, as well as through many online sources. The key thing to remember when you decide to take (and you should!) nutritional supplements of any kind is to take them only as directed. Those directions are put on the bottles and packages for a reason--to ensure the vitamins and other herbal supplements are taken correctly.

This is vital for any nutritional supplement you take to be both as safe and effective as it should be. Too high doses of anything can cause side effects you aren't expecting and don't want. When you take more of any vitamin or nutritional supplement than the manufacturer recommends you take daily, then you run the risk of taking more than your body can effectively and safely process in a twenty-four hour period of time. Any risk of taking too much or of unwanted side effects is slight, though, for nutritional supplements when they're taken as directed. Even slightly higher dosages, in most cases, will have few side effects because your kidneys will flush them from your system, which keeps your body from absorbing too much of any one vitamin or mineral. Still, to be totally safe, take nutritional supplements exactly as instructed.

If you're still uncertain as to whether you should take a nutritional supplement each day, ask for your doctor's advice. This is particularly true if you're on any prescribed medications. It is possible for some supplements to decrease the efficiency of some prescribed medicines and to interact with them, causing unwanted side effects. However, despite many news headlines you may have read, this is rare, especially when nutritional supplements are taken as directed.

Taken properly, nutritional supplements are an excellent way to ensure your body has all it needs to be healthy. Just be sure to use them to supplement, not substitute for, a good healthy diet.

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How to Choose Quality Nutrition Supplements

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.

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Cherry Nutrition

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.

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Optimum Nutrition

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.

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Why Is Nutrition Important In Your Life

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

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

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.

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Nutrition Health With Your Weight Loss Diet

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

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

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.


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Meat Nutrition- Your Ultimate Guide

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

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

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.

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