Nutrition Diet

We all know the importance of maintaining a healthy diet, and we even know how to achieve it for ourselves. The trouble is that for most people, there are too many other things to worry about, like the stresses and strains of daily life. By making small changes to your lifestyle, you can dramatically reduce your chances of serious disease and illness, and leave you feeling more refreshed, feeling great and looking noticeably better.

The first important change you can incorporate into your diet right away is to introduce more fruit and vegetables. Fruit and vegetables are jammed full of everything that's good nutrition wise, and by increasing your intake of fruit and vegetables, you will not only feel fuller, but also benefit from the range of vitamins essential for healthy body and mind. You could try a fruit salad as a desert, or replace snacks with an apple or banana through the day.

It goes without saying that for a healthy diet, you should cut down on alcohol, caffeine and processed food. That means stopping smoking too. These are all drastic steps to be taken, but if you're committed to achieving a healthy diet, it is important you take all these factors into consideration in establishing a healthier routine.

Any balanced and healthy diet must combine all the vital nutrient components; that is it must contain carbohydrates, proteins and fats. The idea behind a healthy diet is to find the correct calorific balance between the three main food groups, to ensure the best and healthiest source of fuel.

Although fairly underrated, the importance of wholegrain foods is steadily becoming established in our diets. With fantastic health properties arising from using the whole grain in the manufacturing process, wholegrain foods like pasta, rice and bread are the best carbohydrates to fuel your body.

Furthermore, in your diet planning it is important to consider the source of your calories, and that means considering the source of protein, carbohydrate and fats. There are differences between healthy fats, and unhealthy fats which are harder to burn.

Overall, a healthy diet should comprise balance, and in considering the balance, you should consider the nutrition from each source of calorific value to achieve a healthy, nutritious diet. By taking each element in relative moderation, you can provide the right energy balance for your body, which will ultimately keep you healthy, and help you lose weight.

By: Jonathon Hardcastle

Labels: diet and nutrition, diet loss nutrition weight, diet nutrition, food nutrition diet, nutrition diet weight loss, nutrition diets, nutrition for diet, nutritional diet

Did you know that there are three main types of fat in food:- saturates, monounsaturates and polyunsaturates and that they are not all bad for you. Foods high in saturates such as fatty meats, full-fat dairy products, butter, lard, cream, cheese and many processed and takeaway foods, increase cholesterol in your blood so it is very important to eat less of them. However, polyunsaturates and monounsaturates can help lower cholesterol, so it is sensible to swap foods high in saturates for more foods rich in unsaturated fats.

Pure vegetable oils and spreads such as sunflower, corn, grapeseed and soya oils are all good sources of polyunsaturates, while olive oil, avocados, nuts and seeds are all good sources of monounsaturates.

If you have been diagnosed with a high cholesterol level you may be required to make a number of changes, including modifying your diet in order to maintain a healthy lifestyle.

Cooking for a low cholesterol diet is not difficult, but you will have to use some different techniques and food choices to keep your heart healthy. Baking, grilling, even microwaving will help control the amount of saturated fat in your food. Here are my top 5 tips:

TIP 1 When cooking meat and poultry, you can reduce the saturated fat in meat by trimming off all of the fat you see or buy the leaner options. Instead of frying, try to roast, or bake the meat. If you roast or bake, put your meat on a rack, this will drain off the excess fat.

TIP 2 Limit the amount of high saturated fat products in your house and stock up on alternatives such as herbs or wine to add flavor to your food. Wine, lemon juice, vinegar, or a fat free or low fat oil marinade can help with keeping the meat moist while adding a wonderful flavor.

TIP 3 When making stews and soups, cook the day before you want to use them and put in the refrigerator. As it cools the fat will rise to the top and harden, remove it before reheating.

TIP 4 Fruits and vegetables are a key part of a low cholesterol diet. Fresh fruits and vegetables such as apples, carrots and celery can be chopped up and eaten as snacks or refrigerated for later. Stir fry or saute vegetables in only a small amount of oil, pure vegetable or olive oil are good to use

TIP 5 Avoid adding too much salt to your food, use herbs and spices to add flavor instead.

These are just a few cooking tips for your new diet. It may take a little more time to think about and prepare your food but it will not only be healthier, it will set you up on the way to improving the health of your heart.

By: Dawn Robertshaw

Labels: diet and nutrition, diet loss nutrition weight, diet nutrition, food nutrition diet, nutrition diet weight loss, nutrition diets, nutrition for diet, nutritional diet

One of the most important parts of a woman’s ability to maintain good health is proper diet and nutrition. Researchers continue to find growing evidence of the link between healthy eating and a variety of positive health outcomes which include:

•Reduced risk of cardiovascular disease
•Cancer
•Osteoporosis

If you are a woman looking to improve your diet you should eat foods rich in fiber, folate, unsaturated fats and calcium. Choose fruits, vegetables, whole grains and reduce intake of sugar, salt, cholesterol, saturated fats and trans fats.

As you age, your nutritional needs may change and vary. Consult with your personal physician or other health care professional to ensure your diet is providing the proper nourishment required for good health.

How do fiber, fat, folate, antioxidants, calcium, Vitamin D, iron, protein, alcohol and caffeine actually affect a woman’s health?

Fiber: The many benefits of high fiber intake include:

1.Substantially reducing the risk of coronary heart disease and stroke;
2.Cereal fiber has been shown in particular to reduce the risk of heart attack;
3.Diets high in fiber protect against diabetes;
4.Diets high in soluble fiber found in vegetables, fruits and legumes can help diabetic individuals control their glucose (blood sugar level);
5.Lower cholesterol levels;
6.Improved bowel function;
7.Research also suggests that diets high in vegetable and fruit fiber may help prevent colon and rectal cancer.

Fat: It is important to reduce intake of foods high in certain types of fat and cholesterol to help decrease the risk of coronary heart disease. Of most importance is to reduce the saturated fats and trans fats rather than concentrating on reducing the total amount of “fat” intake. Avoid consuming too many low-fat foods that are high in carbohydrates. Too many carbohydrates can lower the so-called “good” cholesterol that protects against heart disease.

Folate: Is a type of B vitamin important to the production of red blood cells that can help reduce the risk of coronary heart disease and colon cancer. Folate supplements are recommended for women of child-bearing age usually in the form of multivitamins to help prevent a group of birth defects known as neural tube defects. These defects include spina bifida and anencephaly (failure of the brain to form).

Natural sources of folate include:

•Certain breakfast cereals
•Orange juice
•Peas
•Peanuts
•Beans
•Leafy green vegetables

Antioxidants: Certain fruits and vegetables, Vitamins A, C, E and beta carotene contain antioxidant properties. There are some studies that indicate antioxidants help prevent cancer and cardiovascular disease. The evidence to support these claims remains mixed.

Calcium: An adequate amount of daily calcium can help prevent osteoporosis. Osteoporosis particularly affects many women after menopause. It can lead to bone fractures. Calcium may also protect against colon cancer and may aid weight loss in obese women. If you are a woman who feels you need more calcium in your diet or you are just not sure how much is adequate for you, check with your physician about taking supplements.

Good sources of calcium include:

•Milk
•Yogurt
•Cheese
•Canned fish with soft bones such as sardines, anchovies and salmon
•Leafy green vegetables
•Calcium-fortified orange juice

Vitamin D: It is important to consume adequate amounts of Vitamin D to aid calcium absorption and bone formation. A lack of vitamin D can lead to softening of the bones.

Good sources of vitamin D include:

•Egg yolks
•Herring
•Sardines
•Tuna
•Salmon
•Fortified milk

Iron: A deficiency of iron can cause fatigue, decreased immunity and a type of anemia called iron-deficiency anemia. Iron is especially important to girls and women of childbearing age. Iron should be taken in moderation. Studies show high levels of iron can lead to heart disease in postmenopausal women.

Good sources of iron include:

•Liver
•Kidneys
•Red meat
•Poultry
•Eggs
•Peas
•Legumes
•Dried fruits
•Leafy vegetables

Protein: Women should get 10 to 35 percent of daily calories from protein to help prevent muscle tissue from breaking down and help repair tissue that has been damaged.

Good sources of protein include:

•Fish
•Poultry
•Eggs
•Milk
•Cheese
•Dried beans and peas
•Peanut butter
•Nuts
•Bread
•Cereal

Alcohol: Many experts agree the health risks of moderate consumption of alcohol outweigh the potential benefits of reducing the risk of cardiovascular disease shown in some studies.

Pregnant and nursing women should not drink alcohol in any form as it can cause harm to their offspring.

The many adverse health consequences of alcohol consumption include:

•Increased risk of cancers of the breast, mouth, esophagus, throat, larynx and liver
•Alcohol consumed during pregnancy can cause birth defects including fetal alcohol syndrome
•Cirrhosis of the liver
•May increase the frequency and severity of hot flashes during menopause

Caffeine: Is a stimulant and diuretic found in coffee, tea, soft drinks, chocolate and some over-the-counter drugs. A reduction of caffeine is often recommended during pregnancy. It may affect the heart rate and blood pressure, contribute to dehydration and have other possible side effects.

Numerous health problems can be the result of poor nutrition as well as obesity, which causes additional health problems. By contrast, are women with eating disorders such as anorexia nervosa or bulimia nervosa. Women who are underweight may experience irregular menstrual cycles, a stopping of menstruation called amenorrhea, which can lead to dental problems and osteoporosis and a shortened lifespan.

Source: Science Daily Healthology

Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.

By Connie Limon

Labels: diet and nutrition, diet loss nutrition weight, diet nutrition, food nutrition diet, nutrition diet weight loss, nutrition diets, nutrition for diet, nutritional diet

Let us ferry first to the Tropics for basic build up and bodybuilding nutrition. You are sitting in the middle of 45,000 acres of jungle woodland, littered with teeming plant life, perhaps a multitude of shimmering pot-herbs, vile ivy-like creeping albizzas, exotic magic mushrooms waiting to be evacuated and robust pomegranates, Umeboshi plums twinkling with decadent aroma. How to discover and arrange permutations of this bounty for healthy muscle gain, a life-time of freaky big muscles plus most importantly, a top of the feeling balance of the mind? How is this the business of the conscious grocery picker in Manitoba?

In the following sections, we will be having a 3 step-by-step discussion of how to catch the wind in your diet, put on fine and calming nerves during your workouts, produce terrific anti-bodies and maintain a healthy balance of body P.H.

The first step would be to set apart the functional qualities in say your vegan diet from its mere nutritional value. This is to isolate in your diet functions which server more than a mere supply of the basic ingredients of what you need to efficiently drive your metabolism. To include functional foods in your diet would mean to include foods that target specific functions in the body.

A functional food may also be one from which components have been removed, such as harmful saturated fatty acids. For instance, beneficial organic compounds produced almost exclusively by members of the Leguminosae (bean) family can now be extracted from Soya and added to products designed to help reduce osteoporosis (a bone disease) and as well promote cardiovascular health.

Same for some commercially produced extracts of garlic bulb which specifically promotes the build up of healthy fats and promotes circulation of blood to the muscles and the brain. Also, some specialty teas such as roobios (Aspalathus Linearis) and honeybush (Cyclopia Intermedia), two tea species widely grown in South Africa are rich in antioxidant flavonoids-substances which boost immunity to allergies, viruses and cancer.

Put in a more straightforward manner, in a single meal of periwinkles ( a miniature kind of clam) gathered from the littoral waters of the Atlantic coasts of West Africa, one could crave its meaty juice for their rich protein content while adoring the chitin enriching flakes made from the shell. Chitin specifically enhances muscular agility and superb nervous co-ordination so that you can fly like a butterfly, sting like a bee and prance with the awesome lithe agility of a Manx cat. Well, the meaty juice of the periwinkle, all good for the packs but the chitin richness of the shell, good for those exclusive Harta Yoga stunts.

The second step would be to access the psycho-pharmacological value of your diet, which also serves different purposes other than the functional value of your diet. Staying in a strong capable body also involves cultivating stable and balanced mental and emotional environments.

The Ayurverdic nutritionist tradition of the Indian civilization holds that food beyond supplying you with the calories, vitamins and proteins, should enhance your bouyant humors states of well being. Your buoyant humors would reflect in your sense of timing during a workout, how effortlessly you are able to satisfy the mental demands of physical exercises, a state of relaxation as you relate with your partner(s) and the exuberance of the emotional colors or vibrations you exude during these moments.

In the Ayurverdic nutritionist tradition of Indian Civilization, vegetarian diets like that of the Soma plant supply you with the "Tapas": motivating immeasurable bouts of energy that allow you to accomplish your tasks while at the same time giving you etheogenous radiance.

The third and final step we will be discussing as so to do with incorporating some degree of body PH measurement into your diet. The basic head on this has to do with shifting your body's PH towards the Alkaline. The PH scale is from 0 to 14, with numbers ranging from 0 to 7 acidic (low in oxygen) and numbers above 7 and through to 14 alkaline. Acidic bodies are sickness magnets.

While there are no strict rules as to combining acidic foods and alkaline foods, it is advisable that a great percentage of the food one consumes should come from the alkalines. I will run a cute list of some acidic and alkaline foods though it is by no means exhaustive.

Alkalizing Vegetables: Alfalfa, barley grass, beets, beet greens, broccoli, cabbage, carrot, cauliflower, celery, chard greens, chlorella, collard greens, egg plant.

Acidic Vegetables: Corn, lentils, olives, winter squash.

Alkalizing Fruits: Apple, apricot, avocado, banana, blackberries, cantaloupe, dried dates.

Acidic Fruits: Cranberries, currant, blueberries, canned or glazed fruit

Alkalizing Proteins: Almonds, chestnuts, millet, tempeh (fermented), Tofu (fermented).

Acidic Proteins:Bacon, beef, carp, clams, cod, fish, haddock, lamb, lobster.

Bodybuilding nutrition such as getting a correct proportion of alkaline foods that suits your body's needs is important to maintaining a healthy bodybuilding lifestyle. So remember, arrange your diet for a super combo mix of functionality, psycho-pharmacological values and a healthy PH balance.

By Masszymes

Labels: diet and nutrition, diet loss nutrition weight, diet nutrition, food nutrition diet, nutrition diet weight loss, nutrition diets, nutrition for diet, nutritional diet

The exact cause of autism is currently unknown, but there are a lot of theories about this alarming ailment. Genetics is most accepted cause of autism, although a number of studies have already indicated that genetics alone cannot be blamed for this disease; since, in order for the genetics to take place, certain factors are needed. Recent studies claim that certain chemicals are the cause of autism. Substances such as heavy metal as well as other oxidants are to be blamed, according to these more radical studies. Children are exposed to these harmful substances, even though they do not have the proper capacity to protect themselves for their effects. While autism as a result of external factors rather than genetics is still a debatable issue, the number of researches and studies pointing to other possible causes for autism is too overwhelming to ignore.

The debate may still be ongoing, but all these unresolved issues have at least one thing in common: what children take in may have caused autism. Therefore, what autism patients take in can also affect their development. This holds true for several reasons.

For one, the bodily functions of autistic children are different. Besides certain physical and mental inabilities, autistic children cannot digest properly, for instance. Because of this, the bowel movements of children with autism become irregular. This inability to properly digest also causes a more severe problem other than a leaky gut. Since they cannot break down the food they eat properly, certain chemicals and substances remain in the body. These substances can be harmful, causing further damage to their body—specifically their brain.

Two substances specifically linked to this problem are gluten and casein. Gluten is a type of protein, found in wheat and rye. On the other hand, casein is found in milk products such as cheese. In essence, these proteins are too complex to digest for autistic children, and the undigested chemicals become harmful toxins that seep into different parts of the body, such as the brain, that could cause severe damages.

In short, many suggest a gluten and casein free diet for autistic children in order to prevent these damages. Many parents would find this diet hard to follow, since wheat and milk can be found in most of the food products children commonly eat. However, the advantage of such diet is could be surprising as well. Besides preventing further damages, a gluten and casein free diet can help improve an autistic child’s reaction to medication and therapy. A gluten-free diet can be restricting, especially when done long-term, especially since food with gluten is important

This makes supplements important for autistic children. With additional supplements, autistic children can recover from whatever nutrients they lack from a gluten and casein-free diet. According to studies conducted by the University of Arkansas and the University of Texas, a child with autism does not have regular antioxidant levels and immune functions. Antioxidants can help detoxify harmful elements in the body, while proper immune functions are necessary in order to ward off diseases.

By Donna Mason

Labels: diet and nutrition, diet loss nutrition weight, diet nutrition, food nutrition diet, nutrition diet weight loss, nutrition diets, nutrition for diet, nutritional diet

Today we hear the word diet much more than we hear the word nutrition. There are so many diets on the market that it’s easy to get lost in the fad and forget what nutrition truly is. There is the Atkins Diet, the Zone Diet, Weight Watchers and many others, from Slim Fast to the various one-food diets, such as the cabbage soup diet or the grapefruit diet. Society has become fixated on the ‘diet’, instead of quality nutrition. Unfortunately, this fixation isn’t working. America is the fattest nation in the world, with high rates of diabetes, heart disease and other life threatening illnesses. While diets are becoming more popular, nutrition is suffering.

What is a diet?

While many people think a diet is a set of rules you follow to try to lose weight, your diet is actually the food that you eat to supply your body with the nutrients it needs to function properly. While an average American diet consists of large quantities of processed sugar, white flour, meat and fast foods, a healthy diet is one that supplies the body with vitamins, minerals, fiber, antioxidants and enzymes. These nutritional building blocks affect your energy levels, your quality of life, and have a direct affect on your mood, memory, eyesight, body functions and lifespan. Without a healthy diet that supplies the body with much needed nutrients, you are more susceptible to colds, infections, and illnesses. Your diet, in other words your nutrition, is what sustains your life.

Nutritional Labels

There is much confusion surrounding nutritional labels. Most people look strictly toward the top for calories, fat grams and serving size information. The truth is that nutritional labels offer a look at the nutrients in one’s food, such as vitamins A, C, D and E, as well as calcium, iron, magnesium, zinc and folic acid. This information, although lower down on the nutritional label, is very important information if you are seeking to supply your body with nutrients, as opposed to empty calories.

The most important aspect of a nutritional label, although almost completely overlooked, is the actual ingredients within your food. While it may be easier to check to see how many calories and fat grams a certain food product has in each serving, when it comes to healthy nutrition the most important ingredient is what you are actually ingesting. It may have only 220 calories, but where are those calories coming from? Are you ingesting mostly corn syrup and sodium phosphate, or high amounts of preservatives, such as sorbic acid and sulfur dioxide? The ingredients in your food are the tell-tale clues to how much nutrition you are actually taking in. If your food is strictly cheese and flour, as opposed to nutrient providing vegetables and vitamins, it doesn’t really matter if the calories are low.

A Nutritional Diet

Nutrition comes from vitamins, minerals and antioxidants. Food sources that are rich with nutrients are whole, living foods that are supplied from the earth. Dark leafy greens offer more calcium than milk, while beans and grains offer high amounts of iron. It is easy to turn your focus from diet to nutrition. And when you do, you might find yourself eating a diet that is rich in nutrients and optimal for losing weight.

By Kelly Drummond

Labels: diet and nutrition, diet loss nutrition weight, diet nutrition, food nutrition diet, nutrition diet weight loss, nutrition diets, nutrition for diet, nutritional diet

It’s no secret that the relationship between nutrition and overall health is recognized as legitimate and fundamental. The food we choose to put into our bodies has a profound and lasting impact on our weight, our health, and, ultimately, our longevity. A poor diet can mean a lifetime of illness and disease. But sadly, most people do not heed the advice of experts until they are facing a health crisis; at which time they embark upon nutrition and diet therapy to help put their bodies back into balance.

Nutrition and diet therapy works to eliminate those poor nutritional choices from the diet and replace them with choices focused on whole, natural foods. In some cases, it can be an overhaul in lifestyle; significantly minimizing – or even eliminating – foods that are fried, processed, or high in salt, sugar, or saturated fats. Nutrition and diet therapy will instead ask you to include fresh fruits, green leafy vegetables, whole grains, lean protein, and low-fat diary products as the staples in your diet.

This is by no means an easy lifestyle change for someone who is used to canned or boxed products and a steady stream of fast food. But it is a necessary change if you want to live a life of optimum health. In addition to the obvious advantages of implementing this lifestyle is the fact the payoff is immediate in terms of how you feel. You’ll immediately begin to feel healthier and more energized.

Apart from choosing the right kinds of food as a part of nutrition and diet therapy, there is also choosing the right amount of food. If most people would practice simple portion control, they could limit their calories enough to make a major impact on their weight and overall health.

Another part of nutrition and diet therapy is the flushing of your system. It is imperative that you drink at least eight glasses of water on a daily basis. Water acts as a natural appetite suppressant, hydrates and flushes the body, speeds the metabolism, and aids digestion.

Nutrition and diet therapy works to put your body back in line with what it needs to be healthy and efficient. If you are having difficulty making the right choices, work with a nutritionist to help develop a meal plan that works for you.

By Michelle Bery

Labels: diet and nutrition, diet loss nutrition weight, diet nutrition, food nutrition diet, nutrition diet weight loss, nutrition diets, nutrition for diet, nutritional diet