Archive for the ‘Article About Nutrition’ Category

If you are reading this article it’s because you want to follow a nutritive and healthy pregnancy … there is only one thing I can say: Congratulations !! You should feel very proud about yourself ! I am quite sure you will be a great mom!

If you are worried about what to eat and what not to eat, let me tell you that during pregnancy all you need to do is to make sure that most of your choices are healthy ones and follow a few simple guidelines. Follow them and you will have a healthy bouncing baby growing inside.

The Basics:
You need to get enough overall nutrition into your body since you are taking care of both yourself and your baby. About 300 extra calories more per day above your pre-pregnancy needs are required to support your baby’s growth and development.

How do you get a proper nutrition ?
The following nutrients are CRITICAL elements and should be included in your diet:

Folate (Folic Acid)
Calcium and Vitamin D
Vitamin C

Where do you get those nutrients from ?

Folate (Folic Acid):
It can be found in: broccoli, spinach, Romaine lettuce, peas, lentils, beans, oranges and grain products.
Dietary Reference Intakes: 0.6 mg per day.
Note: It is highly recommended to take a daily multivitamin containing folic acid as many women will not reach their recommended folate intake from diet alone.

It can be found in: Meat, eggs, fish, and poultry all have iron.
Dietary Reference Intakes: 27 mg per day.
Note: During the last 3 months of pregnancy, your baby draws iron from you. These iron reserves will help keep him or her from becoming anemic during the first 4 to 6 months of life. If you don’t get enough iron, you will become anemic.

Calcium and Vitamin D:
It can be found in: milk, cheese, yogurt, cereals and crackers (now fortified with calcium)
Dietary Reference Intakes: Calcium: 1300 mg and Vitamin D: 200 IU.
Note: You need calcium throughout your pregnancy to build strong bones and teeth for your baby. Vitamin D is also needed to absorb and use calcium. Getting enough calcium will help your teeth and bones stay healthy too.

It can be found in: meat, fish, oysters, whole grain products, dried beans and nuts.
Dietary Reference Intakes: 11 mg per day.
Note: During pregnancy your new baby needs zinc for cell division and tissue growth. They will use this mineral to utilise protein from you for growth and development.

Vitamin C:
It can be found in: oranges, water melon, cabbage, papaya, cantaloupes, grapes, strawberries, kiwi, broccoli, mango, tomatoes, Brussels sprouts, acerola, kale leaves, and citrus juices.
Dietary Reference Intakes: 85 mg per day.
Note:Vitamin C reduces the risk of premature birth, so you should be taking sufficient amounts of vitamin C during the second half month.

Eating well during pregnancy can bring you great joy and expecting a baby is a perfect excuse to start eating better. Many women discover new tastes during pregnancy. They also tend to stick to their healthy diet long after the baby is born. If you just follow a well balanced and varied diet your baby will thank you later.

This article is a brief review about the basis of nutrition, still there are a lot of things to learn such as the jobs that each mineral is capable of doing, the dangers of vitamin A, the wonder of vitamin C, protein rich food, how to avoid early delivery, how to regain your figure and more.

FREE Article About Nutrition and Food
Eating Right is the best way to feel great, lose weight and keep it off FOREVER! Good Nutrition is about eating right and not about what consider “Dieting”. However, It can be a VERY effective way to loose wieght! Let one the worlds best diet and fitness coaches walk you through the simple, easy to follow methods of eating right and losing weight. It’s FUN!

Nutrition & Wellness in Health & Disease 2017: Top Articles on Whole Grains

Warren Thompson, M.D., discusses recent top articles on whole grain consumption. Register now for Mayo Clinic’s 17th Annual Nutrition and Wellness in Health and Disease 2017:

Nutrition, physical activity and other healthy lifestyle behaviors are vital components in the promotion of health and in the treatment of disease. This program will highlight ambulatory nutrition and wellness topics with multidisciplinary faculty. Current clinical topics will be highlighted through presentations, interactive case studies and panel discussions. Participants will have many opportunities for interaction with course faculty selected for their expertise, knowledge and clinical acumen.
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This article informs those people who have absolutely no clue to what sports nutrition is. With this article, you are provided the hard facts and information that will get you up to speed. People who are athletes or those thinking of becoming one may get the right information about what sports nutrition actually is, so that for them it is really important. By this way, it will help to improve your performance. Because of the name, you would think that it is just for athletes but in fact, besides these people, it can serve everyone in general. Saying great sports nutrition means mentioning both the food that you consume and its all about the quality and quantity of the foods that you eat as well.


There have been many research studies that have been carried out that mention that the foods that an athlete consumes before and after their workout session is vital, and makes a massive difference to how well they recover and perform in the future. Those diets that emphasise good healthy foods before and after a workout session are the ones that will help you recover the quickest and be the best performer. Those diets that are unbalanced, and are either lacking or emphasising a certain aspect of nutrition are not going to be good for your health at all. In actual fact these diets can actually cause problems for the athlete and damage their health instead of enhancing it.


Getting the right amounts of protein and carbs into the body can mean the difference between great performance and poor performance. Its that important. But you also need to take into consideration the timings in which you consumes these carbs and proteins. Timing is vital if you want to see the best results. For those who exercise on a daily basis, getting the timings right for food consumption is very important. And research also suggests that if you want to fight the problem of obesity that so many people are facing today then you need to get in a right amount of calcium. Calcium is not only good for your bones but is great for strengthening the immune system and fighting the obesity problem. You also need to make sure that you are consuming the right kind of carbs. The best carbs are those that are natural and found in fruits and vegetables.


Steve has been writing articles for nearly 3 years. Come visit his latest website over at which helps people find the best Stainless Steel Soap Dispenser to get the cleanest hands.

There is a wide range of mistakes done in bodybuilding. These mistakes range from the exercises, nutrition and the routine itself. However there is a way to go about it, to ensure healthy body building and do away with possible injuries and the fatal aftermath of bodybuilding. This article gives you an insight to these mistakes and how to go about the process of avoiding them.

Step 1: Always train the Posterior Chain

This is one of the most important aspects in athletic training. When one neglects the muscles mass in the posterior chain including the low back, hamstrings, glutes, and the calves, this hinders any considerable increase in an individual athletic prowess. The posterior chain is frequently ignored by many bodybuilders because they are not visible through the mirror. The reverse hyper is the superior of all available posterior chain exercises. Unfortunately, without a suitable machine, it becomes very tough to use heavy loading on the particular exercise. Fortunately, there are some exercises that one can use to have a proper training of the posterior chain exercise. Some of these exercises include, Romanian dead lifts, full squats and good mornings, and they all help in bringing your posterior chain to a standard level.

Step 2: Prevent Overtraining

There are situations that happen making someone have negative effects of overtraining. But this is all because, their bodies are not properly set and they have not been receiving exercises optimally leading to body strain. To prevent all this from happening in future, you have to have an enthusiasm for training. Always approach the gym with vigor well enough to motivate you in lifting weights as much as possible, even without the thought of the possible consequences. In doing this for few weeks, the body adjusts drastically and overtraining becomes a thing of the past. However, never go to extremes, which the body cannot handle. You are best suited to know your body and know on the right time for a rest. Otherwise, too much taxing of the nervous system can seriously hinder progress in bodybuilding. For an average starter in body building it is wise to have a limit of lifting 4 days in a week, and use light recovery sessions in the routine process.

Step 3: Eat right, just like, an Athlete.

Eating right in bodybuilding is the biggest asset in muscle building. Much attention is however focused on resistance training by many bodybuilders but nutrition should always play its role in the same process. Formulating effective eating plan is the solution to all these queries. Always avoid the anal-retentive formula to nutrition, like the case of many bodybuilders. The better way of approach in the improvement of an athlete’s nutrition is, differentiating the bad and good foods. Dig more on the diet information before deciding on what to take. A general advice is, eating a lot of meats, fruits, vegetables, whole wheat grains, and other substances that can lead to a balanced diet.

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

If you are afflicted with fibromyalgia, we need to get down to the basics of nutrition. Yes, that means diet. Pain is usually caused by one or more sources of inflammation and the correct diet can take down that inflammation.

The following is a list of food/drink that you should avoid if you have fibromyalgia:

Any pop or soda with caffeine
Fried Foods
White Flour

The following is a list of food/drink that you should consume if you have fibromyalgia:

Olive Oil

When it comes to fibromyalgia nutrition, we must first start with a basic balanced diet as mentioned above and then move on to some supplements that can also help bring down inflammation and help to reduce pain. Unfortunately in today’s society, when someone starts to feel pain they immediately run off to get drugs from their doctor. The drugs usually just mask the pain and bring a range of side effects. You stop taking the drugs and the pain comes back. Supplements on the other hand can bring nutrition into the body which is exactly what the body was missing.

One such supplement is MSM or Methyl Sulfonyl Methane. MSM is an organic sulfer which is known to help ease the pain of arthritis and muscle soreness. You can find MSM in cow’s milk, meat, seafood, fruits, and vegetables. You can take MSM in either capsule or powder form and there are some creams on the market. MSM is also known to be a detoxifier. What that means is that it helps to get rid of the bad. When taking MSM, you may notice some initial side effects. This may come in the form of a rash, mild headaches, feeling wigged out, or feeling like you have slight flu like symptoms. Don’t freak out though. This is usually just the body’s way of telling you that it is getting rid of the bad stuff…. that is the bad stuff that is in your body. What you may feel is that if you start at 1000mg or 2000mg (1 gram or 2 grams) of MSM, but they go away after a couple of days, you can increase the dosage of MSM and get more benefits/less pain.

MSM is a very close cousin of DMSO, so if you would like further help, make sure you ask about DMSO.

Paul Tomlinson is researcher in the field of nutrition and is dedicated to help others live a healthy lifestyle. To learn more about keeping yourself healthy and freeing yourself from fibromyalgia pain, you should start with fibromyalgia nutrition

One of the most important considerations in a nutritional protocol is the body’s hydration levels. Our bodies are mainly made up of water with our brain being comprised of 75% water, our blood being 92% water and our muscles being 75% water. Most people are chronically dehydrated and this affects every process in the body including the ability to digest food Research has shown that around 75% of our hunger pangs are signals of thirst with mild dehydration slowing your metabolism by as much as 3%. I highly recommend that you drink at least eight glasses of pure water every day. Drink a glass of water within 30 minutes of waking up, since you become slightly dehydrated through the night. Avoid drinking too much water while eating as this can dilute stomach acid and impair digestion and absorption of foods. Water is also needed to detoxify the body so when you are dehydrated your ability to eliminate toxins will be reduced and as a consequence this can lead to you holding on to excessive body fat.

Another great investment on the nutrition front is to convert to organic foods. It may seem a little expensive at first but in return for your health and we11 being it is a small price to pay. Not only is organic food free from chemical pesticides, preservatives, hormones and antibiotics it also has a much higher levels of nutrients than commercially farmed foods. The body needs easily accessible high quality nutrients every day to run itself. These nutrients are much more available in organic foods and also in much greater amounts.

It is also very important with regards to nutrients to not only get good quality foods but also to eat a diverse range of foods. This variety of food selection increases your chances of receiving the correct nutrients for your body to operate. If you only eat a restricted number of foods then your body only receives the nutrients available from those foods. Most people only eat about 15 different foods on a weekly basis and only get a limited amount of nutrients from these foods. By increasing your selection of foods you receive a wider variety of nutrients. Variety in food selection is also important in preventing food intolerances. Food intolerances develop when the body is exposed to the same foods so often that the immune system responds as if there is an invader present such as a bacteria or a virus. When this happens constantly it will deplete your immune system leaving you susceptible to further infections and can also be responsible for symptoms as varied as Irritable Bowel Syndrome and chronic headaches. A common problem among people today is wheat or gluten intolerance. The proteins in wheat and other grain products upset the gut lining and provoke an immune response which can lead to degenerative processes. As wheat products are so prevalent in the Western diet, complete or even temporary abstinence from it can provide promising results. Safe alternatives to these grains include corn, rice, buckwheat and millet.

Processed foods are always best to be avoided. Most of the vital nutrients are lost in the processing and have to be synthetically added back in. Anything that is fortified or has vitamins added in means everything of any use was destroyed in the processing. Processed fats and sugars cause particular problems in the body. Hydrogenated fats found in ready meals, margarines, fat replacement products and many sauces have been artificially altered to preserve their shelf life, a process that makes them harmful to your cells. They resemble healthy fats making it difficult for your cells to distinguish the two apart. They cannot perform the desired function within the cell and open the door to significant health problems. Refined sugars found in most foods tax the body because they convert to glucose very quickly in the blood causing the body to produce insulin. As well as lowering blood sugar, insulin promotes fat storage which is why a diet high in refined sugars and processed foods makes you fat. It is also the main cause of Adult Onset Diabetes where the pancreas, the organ that produces insulin, gets so exhausted that it eventually has to make poor quality insulin which is ineffective and leads to diabetes and weight gain. It is vitally important to control blood sugar levels for this reason throughout the day. I strongly suggest you eat before you become hungry and have sensible snacks during the day to stop your blood sugar levels from dropping too much.

With regard to the correct balance of fats, proteins and carbohydrates at each meal every single person is different. While one ratio may be correct for one person, it may have no effect on another and be downright dangerous for a third. We are all as different internally as we are externally and this needs to be reflected in our food weightings. Each meal should contain a balance of fats, proteins and carbohydrates at every sitting with the exact ratios being individually specific. Listening to your body is an easy way to see if you have the balance right. If after an hour of eating a meal you feel energetic, bright and mentally alert chances are that you are close to your individual ratio. If, however, you feel hungry, lethargic and mentally tired then the food balance was inappropriate for you. Most people live on a diet that is high in refined sugars (or carbohydrates), high in processed fats, which are of no use anyway, and low in good quality proteins. By reducing carbohydrate intake through cutting down on refined sugars and processed foods and eating good quality proteins and fats most people will feel significantly better. Sensible sources of fats and proteins include oily fish, lean meats, nuts, seed and organic dairy produce. Great sources of non refined carbohydrates are fruits, vegetables, legumes and whole grains. By experimenting to find your personal fuel mix you will feel nutritional fulfilment, sustained energy and glowing health.

It is vitally important, particularly if you are trying to lose weight, to not cut calorie consumption. When you do the body thinks it is starving and stores fat as a self protective mechanism. This is backed up by the statistics that show that around 90% of all people who go on a calorie restricted diet gain all the weight back within a year and most gain more. This is because as humans we are self protecting organisms and during famine, which is what calorie restriction is, we produce fat storing enzymes. On these protocols initial weight loss comes through loss of body t1uid and muscle mass. Eventually the body breaks down its own tissue to survive and you sacrifice your health in that you become malnourished or you return to your normal eating habits with an increased number of fat storing enzymes and gain even more weight. It is important when trying to lose weight to eat enough calories so your body doesn’t produce these fat storing enzymes. With regular exercise you will create a negative calorific balance and weight loss will begin. Your exact number of calories will depend on your size, your metabolic rate and your activity levels. Without overeating, again experiment to find the right amount of food for your body to run it’s everyday processes. If you feel hungry, lethargic or irritable then chances are you’re starving yourself so up your calorie intake until you feel it is correct.

By taking all these points on board you will work towards losing any excess weight in the form of body fat, promote lean muscle tissue development and dramatically improve your health status. You will enjoy increased physical energy and mental clarity and greatly increase your chances of avoiding disease and degeneration.

Chris Hines CSCS
Fat Loss Specialist

I typically find that when people think about the Medifast weight loss program, the shakes are the first thing that pops into their mind.  In fact, this diet is so closely associated with it’s shakes, that sometimes I have people who email me that don’t have any idea that there are many other food options available as part of this plan. 

With that said though, people’s obsession with these products is somewhat understandable. They are tasty, healthy, filling, and easy to consume. I’m often asked about the nutritional value and / or content of them, so I will discuss this more in the following article.

There Are Many Different Products Under The “Medifast Shake” Category: First off, there are many different types of products in this category. Perhaps the most popular and the product that most people mean when they ask about the shakes are those named the 55.  These are the products that come in the basic monthly package.  This one does require that you blend or mix it but it is my favorite.  it’s very versatile, comes in a variety of flavors, and you can tweak the texture as you see fit.

Then, there’s the 70 shakes which are basically the same as the 55, but with more protein and calories. These are generally consumed by men on the program or by women who are particularly athletic and active.  These require a blender or shaker also.  There are however, some shakes that come pre made.  These are the “ready to drink.”  They come in a box into which you insert a straw.

There are also some “specialty shakes” like the momentum line (fat burning), the appetite suppression line, the antioxidant variety, the heart and joint health, and the products for diabetics. 

I Believe That The Medifast Shakes Are Very Nutritionally Sound And Diet Friendly:  If you look at a lot of so called “diet” or “protein” shakes, you’ll often find that they are filled with sugar, fat, and carbs.  These ingredients can sabotage your attempts at losing weight because they don’t allow you to get into ketosis or fat burning mode.  In order to do this, your carb to protein ratio must be a favorable one.  And this is where many of the over the counter shakes miss the mark.

You should also know that these products are soy, not milk, based.  I had my doubts about this initially but this does not affect the taste at all.  I would not guess that this product was very low in lactose by taste. These shakes are also vegetarian and gluten free.  They are kosher as well.

Most have about 90 -110 calories (which is MUCH lower than many grocery store products), around 13 – 15 grams of carbs, around 1-2 fat grams (which is VERY low), under 10 grams of sugar, and over 10 grams of proteins.  These numbers will vary slightly based on which shake you are consuming (as well as which flavor), but they all generally fall within the same ranges and all of the ranges are “safe” and appropriate for dieting.

They all have at least 25% (often more) of the daily recommended intake of most vitamins and minerals, including the basics like A, B, D, C, K, iron, calcium, magnesium, etc. But you’ll also find less common nutrients like molybdenum, iodine, and pantothenic acid. The nutritional information on the box is quite lengthy. I’m impressed every time I glance over it.

In short, I find the Medifast shakes to be tasty, convenient and quite healthful.  Although I do take full advantage of the other food offerings on this plan, I must admit that the shakes (especially the 55) are among my favorites.

Want more information on all of the diet’s shakes or other foods? Lindsey’s Medifast Review Website features recipes, a list of all of the foods (including all of the shake varieties and choices), videos, tips, coupons ( off or two weeks free),information and products related to success on this diet. She also offers a free ebook (“Getting The Most Out Of Medifast”) to help you get started. You can visit her at

To be successful at losing your fat there are mainly two important factors you need to keep in mind. They are nutrition and training which is discussed in other articles. Proper nutrition is critical when trying to improve yourself and get healthier. By reading this article you will have a general outlook on how to eat for your health.

Throughout the day you should be focusing on eating healthy natural foods like fruit and cutting out any processed foods. This does not mean you cannot eat pizza or burgers once in a while.

It is important that you eat around five to six meals a day so this insures your body is fueled effeciently all day every day. By eating five small meals about every two to three hours apart your metabolism will speed up and and burn a lot more fat. It takes some time especially if you have been eating poorly for a long time.

These meals should consist of a balance between fat, protein, and carbs. Bear in mind that there are good fats and bad fats. Fats that are good for you are monosaturated fats as opposed to trans fat and saturated fat. These healthy fats can be found in foods like nuts and oils. Foods rich in trans and saturated fat are the processed kind like fast food. So for every meal try to have a serving of the healthy kind of fats like a table spoon of olive oil or a hand full of peanuts.

Some good sources of protein include fish and eggs. You should include a valuable source of protein for every meal as well. Protein is burnt off a lot faster than fat or carbs. They are also the building blocks for muscle. That is why bodybuilders must devour a lot of protein when training.

That leaves us with carbs. Now there are bad carbs and good carbs. Bad carbs are known as simple sugars found in sweets. Good carbs are complexed and are found in foods like oatmeal, vegetables, and bread. My suggestion is not to have that many carbs for each meal when trying to lose fat. However you should get at least one serving of fruits and vegetables so you maintain a great deal of energy throughout the day.

So by eating frequent meals consisting of protein, healthy fats, and complexed carbs you should be off to the races.

Want to learn about a very good diet program that I have experienced for myself. Check out this page to learn more. I also am giving am free ebooks to anyone who is interested. —> Strip that Fat Review

Thanks Authority Nutrition for sharing. Update:

Continuing the Authority Nutrition Smackdown. Authority Nutrition accuses vegans of cherry picking science to support their views, when he is the biggest cherry picker of all. He encourages people to eat a high fat and high animal diet, while telling people to cut down on carbs, including something as harmless as white rice. He ignores the science that shows the benefits of a plant based diet in favour of a low carb high animal foods diet that promotes disease.

*The optimal level of LDL is 50-70mg/dl (heart attack proof):

*Only vegans reached this target:

*HDL doesn’t matter for those already on a healthy plant based diet:

*High carbohydrate diets reverse disease:

*A reference to support my “sugar cures diabetes” statement.
Brunzell JD, Lerner RL, Hazzard WR, Porte D Jr, Bierman EL. Improved glucose tolerance with high carbohydrate feeding in mild diabetes. N Engl J Med. 1971 Mar 11; 284(10): 521-4.
(More detail in my Sugar Myths videos 1 and 2)

*Dr Neal Barnard’s Studies on Diabetes:

* Dr Esselstyn’s Website and Studies:

* Egg Consumption and Cardiovascular Disease:
The Harvard physicians study followed 20,000 doctors for 20 years and those that ate just one egg a day had an increase in all cause mortality. Conclusion: “our data suggest that egg consumption up to 6/week has no major effect on the risk of CVD and mortality and that consumption of 7+/week is associated with a modest increased risk of total mortality in US male physicians. However, among male physicians with diabetes, any egg consumption is associated with an increased risk of all-cause mortality and there was suggestive evidence for an increased risk of MI and stroke”

Eggs Not for those at Risk of Vascular Disease:

Case Study of Egg Consumption on a Low Carb Diet:
A case report found that a 30-year-old woman with a healthy body weight who had been following a carbohydrate restricted diet for three and a half years had developed xanthomas on her hands and a chronically elevated serum cholesterol level of 940 mg/dl.44. The daily cholesterol intake, which was mainly derived from the egg yolks, was about 3500 mg. The total calorie intake was about 8-4 MJ (2000 kcal) (35 % protein, 55 % fat, and 10 % carbohydrates, polyunsaturated fat:saturated fat (P:S) ratio=0 26).

*Non Human Primates Study on Eggs Causing Atheroschlerosis:
In addition to developing atherosclerosis and gangrene, the feeding of egg yolks and cholesterol to various species of nonhuman primates has also resulted in the development of xanthomatosis, a condition where deposits of cholesterol develop underneath the skin and is associated with chronically elevated serum cholesterol. This condition has been shown to be cured in nonhuman primates upon the cessation of a cholesterol-rich diet.

*All LDL particles are atherogenic, independent of size:
Journal of Clinical Lipidology
Journal of the American College of Cardiology: What Is the Role of Advanced Lipoprotein Analysis in Practice?

I’m a high carb vegan, and have been for over 4 years. I lost belly fat and significantly reduced severe acne through becoming vegan. I share videos that I hope will help you on your journey to becoming healthier, while being kinder to the animals and the environment.
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My Authority Nutrition Series:

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