Posts Tagged ‘nutrition’

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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!

A well-balanced meal, proper nutrition and ordinary work out are the main concerns of excellent health and strength. Meals and nutrition have an effect on health. The meal must supply the required nutrients, important for energy, help growth, and maintain catabolic operations and restore processes that are very important to stay well. The defensive task of proper nutrition is a useful process. Insufficient and inappropriate meals are not only accountable for below nutrition, but also influence to develop numerous continuous degenerative disorders such as diabetes, cancer, and heart disorders.

Heart disorders have no geographic or cultural considerations. They take place across the world, in all countries and in all sections of cultures, however differences among sex, age, and family income level and education status do exist. They are serious and are accountable for a lot of deaths in various countries around the world. Because they are frequently deadly, biomedical investigations across the world is focused towards avoidance of heart disorders at the premature stage.

Fighting against heart disorders is one of the difficult troubles of medicinal science. Remedial healing, although difficult, is only one part of the care of cardiovascular patients. It is costly and regularly away from the reach of the ordinary people in developing countries. It would a benefit to avoid the disorder through numerous obtainable methods such as following the fundamentals of proper nutrition and consuming a well balanced meal daily.

Folic acid is important nourishment everyone must have. It is a naturally obtainable nutrition. Usually this sustenance is suggested for pregnant woman. But it is extremely essential to stay away from heart disorders as well. Folic acid is a significant nutrition for construction of red blood cells. Clearly a shortage will cause anemia. A weak patient with anemia will have a lot of heart associated disorders. This is a methodically verified cause for folate insufficiency. This is the main reason why we require folic acid for heart disorders.

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Training is important, but what you eat will cause the most significant change in your body. Here’s everything you need to know about the Elite Body nutrition plan.
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If you’re going to train like an athlete, you need to eat like one. That means you need to eat quality carbs, proteins, and fats. The meal plan for Elite Body isn’t complicated. In fact, it’s built on single-ingredient, whole foods that you can make into myriad muscle-building meals. This is the plan Erin Stern follows to support a great physique and incredible performance.

Although you’re working on a leaner, more athletic body, you need to fuel your efforts in the gym with quality nutrition. This meal plan will deliver the energy you need to attack the iron and crush your cardio. It won’t leave you feeling hungry or depleted, but it will fuel great results.

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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: https://ce.mayo.edu/nutrition/content/17th-annual-nutrition-and-wellness-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 www.stainlesssteelsoapdispensers.org/ which helps people find the best Stainless Steel Soap Dispenser to get the cleanest hands.

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Protein is slowly becoming better recognized for its uses besides basic muscle repair and maintenance. Academic research and the mass media together are starting to spread the word. Hopefully consumers will take notice and urge the food industry to invest their R&D efforts towards food that will maximize protein’s multiple beneficial effects, including satiety (the feeling of being full), blood sugar control, and relatively high thermal effect (energy used to process and integrate the dietary proteins into the body). I’ve chosen two recently published peer-reviewed journal articles and one mass media story to share with you highlighting some up-to-date information on related to protein and the human diet.

The first journal article (reference #1) was performed by an international team of researchers and was published in the New England Journal of Medicine at the end of November. This study investigated the utility of four different kinds of diets in keeping off lost weight. The four types of diets used in this study were: low protein content and low glycemic index, low protein content and high glycemic index, high protein content and low glycemic index, and high protein content and high glycemic index. 548 individuals completed the study, giving credence to the results of the work due to the large sample size. If the sample size of a study is low, conclusions drawn from its data are less likely to apply generally to the rest of the population. However, in this case, they had plenty of subjects.

The researchers found that the best diet for maintenance of lost weight was one that had a relatively high protein content and a relatively low glycemic index. If you’ve been reading this blog regularly, these results should come as no surprise. As we know, a low glycemic index diet helps to maintain satiety, stable energy levels, and low insulin levels, keeping the fat production machinery in low gear. A high protein content is beneficial on all levels, complementing the generally low glycemic index of the entire diet.

The second study (reference #2) was executed by a team of US researchers and was published in the journal Obesity in September. They aimed to evaluate the effects of protein consumption and meal frequency on hunger and satiety in overweight and obese males. They included only 13 subjects in this study, but it still serves as a good base for further research. The study participants were assigned to eat either 14% or 25% of their calories as protein. In addition, they were divided again into groups eating either three or six times per day.

The researchers concluded that a higher protein diet significantly increased satiety and that eating fewer meals may also help you feel fuller longer. While the first conclusion is not surprising, the idea that eating fewer meals may actually help satiety is unexpected. Generally, a greater meal frequency is suggested to help curb hunger, an effect I have found in my own counseling experience. However, the data on this issue was somewhat conflicting, possibly due to the quite small sample size of 13 individuals used in the study. I would suggest that a similar study be performed using far more subjects to clarify the results of this trial. In addition, I would also like to see a third group included that consumes around 40% of their calories from protein. I would hypothesize that the increased satiety seen in the 25% protein group vs. the 14% protein group in this initial study would be even more exaggerated with 40% of calories consumed as protein.

Finally, we have an example of the same theme presented by the mass media for consumption by the generally public (reference #3). Unlike the journal articles, which present pretty hard core statistical evidence at lengthy descriptions of their methods and reasoning, this MSNBC release lays out some simple principles and suggestions for everyday incorporation of protein into an everyday diet. They also back up their claims with evidence gleaned from recent scientific articles, which is nice to see. They touch on the thermal effect of protein, as well as its satiety-inducing properties. The article also mentions the current push to raise the FDA guidelines on suggested protein intake, which is a fantastic idea, in my opinion. We need more articles like this published by large, popular media outlets. The public needs to get information in simple, bite-sized packages and I’m glad to see MSNBC doing their part.

Both scientific journal articles and mass media stories can be good sources of nutrition-related information. However, before you believe either source, it’s always prudent to critically analyze how their conclusions were formulated and the reliability of their data. In addition, try to double check for further evidence supporting any new claim you run across. Even journal articles can be wrong from time to time, which is why replication is so important in the scientific process. Do your part to support the truth and rely only on strong, repeatable, data and well-founded, rational conclusions.

References:

1. Larsen, Thomas M., et al. (2010). Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance. The New England Journal of Medicine, 363(22), 2102-2113.

2. Leidy, Heather J. et al. (2010). The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men. Obesity, 18, 1725-1732.

3. Yeager, Selene. “Protein really is a prescription for weight loss.” MSNBC.com 12 Dec. 2010.

Rob Bent is the founder of Nutrition Perfected in Brooklyn, NY. We provide performance nutrition counseling to athletes as well as regular Joes and Janes. We specialize in maximizing fat loss, muscle gain, and athletic performance using efficient and pragmatic nutritional strategies and techniques. Let us help you perform to your highest potential!

 

Contact Nutrition Perfected or visit http://www.NutritionPerfected.com!

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 BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, 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:

Coffee
Tea
Any pop or soda with caffeine
Chocolate
Alcohol
Fried Foods
White Flour
Sugar

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

Vegetables
Fruits
Water
Yogurt
Seafood
Grains
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