Following these simple nutrition guidelines will allow you to lose weight, and an abundance of energy throughout the day.
1) Hydrate with water throughout the day.
2) Avoid processed foods
3) Eat plenty of lean meats (fish, poultry, and lean beef)
4) Avoid Starches and Sugar (breads, grains, pasta, etc.) Never eat these alone.
Breakfast – Protein (1 egg with 2-3 egg whites, plenty of fruits and vegetables, water)Lunch- lean meats and plenty of fruits and vegetables, waterDinner – lean meats and plenty of fruits and vegetables, water
Eat every 3 hours and snack on fruits veggies.
Before practice or games – hydrate with water and snack on fruits.
Once you begin to practice or begin pre-game practice, start drinking a sports drink. You should be able to replenish your sugar (glycogen) stores with a sports drink.
If the athletes like the taste of sports drinks, they will likely drink more. Sports drinks also replace electrolytes lost with sweating.
At half time – fruits and sports drink
Right after practice and games – Fruit smoothie with some protein powder, fresh fruits.
So where are all the starches (pasta, breads, etc) that we think
of as pre-game meals?
This is important:
What athletes need are carbohydrates that do not raise the blood sugar rapidly but also replenish the muscle glycogen stores. That comes from fruit and veggies.
If you have waffles and bagels for breakfast before the games here is what happens:
Those starches (high glycemic foods) are rapidly turned into sugar; the body senses the rise in blood sugar and releases insulin. The insulin grabs the sugar and stores it as fat. The brain and the muscles now do not have enough sugar to function as effectively. You now have low blood sugar. So you are dumber, slower, and fatter. Not the best way to start the game or practice.
The only time you want to eat the starches is during or after exercise to rapidly replace your sugar stores.
Avoiding the starches will also help with weight limits. Starches bind more water and therefore result in more weight.
Dr. Jeffrey Banas, is a Sports Chiropractor and Strength an Conditioning Specialist practicing in Gilbert, AZ. He can be contact at 480-633-6837 or by his web-site at http://www.sportstraining-weightloss.com
Seriously high levels of ‘bad’ cholesterol (LDL) represent a menacing cause of heart disease. By lowering the LDL level in your blood, you will automatically lower the total level of the cholesterol in your body (the HDL also known as the ‘good’ cholesterol and the LDL – the ‘bad’ cholesterol) and it will prevent the occurrence of heart disease. You can use a drug treatment to lower the cholesterol level, but you can also use a more healthy method – the dietary agents and food supplements that will lower your cholesterol in a natural way. In other words, a diet low in saturated fats and rich in fibres may help you lower cholesterol levels downwards to a normal limit.
We will offer you some piece of advice on what exactly to eat and what not to eat during a diet in order to lower cholesterol level. Keep in mind that this diet it is not very difficult to respect, it requires strength of will and determination to retain yourself from eating the ‘bad’ foods. The tips below should be followed for a period of one month, and then you should get your cholesterol level checked again to see the results of the diet.
1. The first thing you have to do is to reduce the amount of red meat in your daily alimentation. You will replace it with white meat (poultry) and fish which have a low fat level.
2. It is absolutely necessary for you to eliminate or at least to eat less saturated fats. This means that you should start having skimmed milk, low cholesterol spread or light cheese, instead of your normal foods. These light products may not be as tasty as the fat ones, but they care save your life.
3. A healthy diet means a healthy digestion. Foods that are high in fibre (like whole grain cereals or muesli) will eventually help you lower cholesterol by eliminating the dietary fats.
4. Stop frying your food and start grilling
them. It prevents the loss of vitamins from the vegetables; therefore you will eat healthier.
5. Eating out can be a test for your determination to lower cholesterol. The best method to pass this test is to eat mainly in restaurants that are serving low cholesterol dishes. In order to avoid ruining your diet, you should ask for the dressings and gravies to be served separately so that you will control the quantity you are eating. Don’t eat them in excess. Try to eat a healthy salad instead of French fries. We know, it is not as tasty but it will lower the ‘evil’ cholesterol.
5. Stop being a ‘couch potato’, start exercising every day. You can do aerobics, you can walk or jog, you can even play basketball, but it is absolutely necessary for you to do it every day.
6. Tropical oils don’t do you good. If you want to get a lower cholesterol level you must start using vegetable oils (olive oil is the best choice) or canola oils.
7. Always read the label on the food products you are buying to be sure of what you are buying in terms of fats level.
8. Now let’s talk about alcohol. Drinking is not exactly your best activity during a diet, as it can ruin your efforts, but latest research has shown that a glass of red wine per day can lower cholesterol in some cases.
9. A cholesterol lowering medication if it is prescribed or recommended by a physician will have maximum effectiveness for your diet if you will respect it entirely.
10. And we saved the best for last. Always remember that a diet for reducing cholesterol level will definitely help you lose weight. Happy eating!
Lifexpand presents a wide range of premium dietary supplements to promote better health, formulated with all-natural extracts, mixed for optimal potency and effectiveness, using whenever applicable, key ingredients and plants from the Rainforest. Great Lower cholesterol info and products, visit us at http://www.lifexpand.com/index.php?cPath=3
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Looking for a way to help your heart, protect yourself against disease and relieve constipation?
Then you’ll want to try getting more fiber! Studies have indicated that eating a high fiber diet can help reduce the risk of certain cancers, alleviate digestive disorders and is even good for your heart, but most Americans do not eat nearly enough. It is recommended that you get at least 35 grams a day, and it is far better to get this from natural foods like fruits and vegetables than from supplements since fruits and vegetables also contain vitamins, minerals and enzymes that help with your overall health.
Here’s some ways to fit more fiber into your day:
Eat a high fiber cereal. Take a trip to the grocery store and read the nutritional information on your cereal package – is there enough fiber? Aim for a cereal that has 5 grams or more per serving. My favorites are Grape Nuts and Kashi Heart To Heart. Add in some blueberries and strawberries for more fiber and an antioxidant boost.
Raw fruits and vegetables are the best way to get fiber and other nutrients. Why not replace one of your snacks with some carrot sticks, celery sticks or a fruit cup? Leaving the skins on fruits like apples and vegetables will add fiber, but make sure you wash them good before eating!
When preparing vegetables, remember the less you cook them the better. Cooking can reduce the amount of fiber as well as the vitamin and mineral content
so light steaming is best if you must cook them at all.
Switch to whole wheat and whole grain products for breads and baking. In addition to the added fiber, these foods will be much more nutritious. When selecting your whole wheat breads and pastas, make sure to read the ingredients carefully and buy only products that say 100% whole wheat. Get rid of the white rice and use brown rice instead – it’s much better for you and tastes better too!
Beans are a great source of fiber so make them a part of your diet. You can add them to soups or serve them as side dishes. Try having a Mexican night and make tacos with beans instead of using the hamburg.
Salads are a great way to add fiber to almost every meal. Try to make yours interesting so you don’t get bored. I like to use baby spinach instead of lettuce as there is more nutritional value in the spinach. Try adding celery, cucumbers, onions, avocado, tomatoes, carrots, herbs and walnuts or almonds for added zing. Get in the habit of having a salad before every meal.
Try implementing these changes a little at a time – trying to do it all at once can be a bit overwhelming. Aim for at least 5 cups of fruits and vegetables each day and see how your health improves!
Lee Dobbins writes for Colon Articles where you can find more articles on colon health.
Is it possible to eat healthfully at a fast food restaurant? The big name chains, such as McDonald’s, Wendy’s, Burger King, and Taco Bell want you to think so. All of these restaurants offer some type of “healthy” alternative on the menu to entice those who are watching their weight or simply wanting better options. But how healthy are these options? It depends on what you order, of course.
Aside from some options that can be quite healthy, such as salads, other options that may seem like wise choices may not be as great as they seem. Also avoid ordering anything in a large size, as this quickly adds extra calories and fat. Many foods also include extra sugars that quickly add calories.
McDonalds
Salads and salad dressings at McDonalds are quite low in calories and fat. A salad with dressing can go as high as 500 or more calories, but this is much lower than other choices. Salads do not necessarily mean that the nutritional value is high, however. Many salads are made with iceberg lettuce, which is primarily water. However, if you’re trying to watch your weight, and find yourself with no other options, a salad can be a good choice. It won’t likely make you feel full, so snacking ahead of time may be a good option to avoid other temptations while there.
Other options that seem like healthy alternatives can be deceiving. Whether a food is fried or grilled will also have a huge effect. But simply choosing between beef and chicken, for example, may not be enough. The Premium Crispy Chicken Club Sandwich has 680 calories compared to the Big Mac’s 560. The key is to look for grilled alternatives and avoid the tempting sides, such as fries or desserts.
Wendy’s
If you’re opting for a salad, choose wisely. Just because a menu item includes the word “salad” does not mean it’s healthy. Wendy’s Taco Salad, for example, comes with almost 400 calories if you only look at the basic salad ingredients; add in the extras that come with it, and the total is nearly 700 calories. This is about a third of a day’s totals on a 2,000 calorie per day diet. Even a seemingly healthy broccoli and cheese baked potato comes with 340 calories.
If you’re hungry, it can be very difficult to avoid the temptations of the fast food restaurant. This can be dangerous from the sense of added fat and calories. Should you give into temptation at
Wendy’s and order a “biggie” fries, you’ll be taking in an extra 590 calories and 28 grams of fat.
What about alternatives such as the low fat strawberry flavored yogurt? The yogurt itself is 200 calories, and the granola topping that comes with it is an extra 110 calories. In comparison, an average cup of low fat yogurt from the grocery store will have around 100 calories.
Burger King
Burger King provides an array of eating options through its website for those who are watching carbs, fats, or calories. Many salads listed have from between 10 and 13 grams of fat, or 90 to 117 calories from fat. Salads fall in the 400 total calorie range. The dressings will add another 70 to 270 calories, for a total of up to almost 700 calories. Again, this is almost a third of a day’s total caloric intake. The original Whopper sandwich with everything on it has about the same amount of calories. Depending on the salad and dressing chosen, the salad option can actually have more total fat than the Whopper. In other words, eating a “healthy” salad instead of a sandwich may not provide you with the benefits you’re looking for.
Taco Bell
Taco Bell offers “Fresco Style” options that have fewer than ten grams of fat per serving. This translates into the cheeses and sauces being removed from the item. This style can reduce total fat and caloric intake. Many items on the Fresco Style menu are under 400 calories. The key to ordering through this method is to know which items are available Fresco Style and which are not. Most items offer this option, but many do not. Ask prior to ordering.
One final word of caution when it comes to fast food: even when the options are low fat and low calorie, many are still very high in sodium content and low in fiber content. The total nutritional value is an issue. Cooking methods, such as deep-frying or leaving foods under hot lamps for extended periods can dramatically reduce a food’s nutritional value. So what’s the bottom line? While the occasional visit to a fast food restaurant can be enjoyable and will not create too many negative side affects, the idea that ‘healthy’ alternatives at fast food chains are in fact ‘healthy’ is questionable.
Mike Singh is a fitness instructor, who writes about health & fitness products reviews, elliptical trainers reviews, low carb diet recipes online!
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Hardening and furring up of the arteries is known as atherosclerosis, it is a common condition of the major blood vessels in which calcium and cholesterol deposits and fatty streaks appear along the vessel walls narrowing the arteries. The condition, coronary artery disease occurs when atherosclerosis affects the arteries supplying the heart; it slows the flow of blood to the heart which can result in chest pain, stroke, kidney failure, peripheral vascular disease and heart attack. Heart attacks are the leading cause of deaths in the western world. Atherosclerosis typically starts from the teenage years and most people are unaware that they have atherosclerosis unless they get symptoms such as high blood pressure, angina (chest pains) and intermittent claudication (leg cramps and pain) upon physical exertion. People with high cholesterol levels and also diabetics are at greater risk of getting atherosclerosis.
To
lower the risk of developing atherosclerosis a diet change is a must, avoid meat, dairy food, foods such as margarine that contain trans fatty acids, avoid salt, sugar, coffee, alcohol, egg yolks and try to cut down on refined carbohydrates such as white flour and white rice. Increase in your diet plenty of fruit, vegetables, beans, peas, wholemeal bread and cereals, especially oats and oily fish such as salmon, trout, tuna, mackerel, herring and sardines.
Changes in your lifestyle will also lower the risk of developing atherosclerosis, if you smoke then quit, take up exercise, try to maintain a healthy weight and try to avoid stress.
The following supplements may help if you are suffering from atherosclerosis.
Fish Oil
Folic acid
Garlic tablets
Ginkgo biloba
Green Tea
Hawthorn
Multivitamins and minerals
Selenium
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin E
Stewart Hare C.H.Ed Dip NutTh
Advice for a healthier natural life
website: http://www.newbeingnutrition.com
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As winter approaches, it’s the time of year when you don’t want to have your immune system caught with it’s pants down. So here’s 6 simple steps will show you how to build up some immune system protection.
Step 1 – There’s Some Foods You Need to Avoid:
Foods such as fried foods, preservatives, margarine, burned meat and most vegetable oils are high in free radicals – chemicals formed when this food is ingested and exposed to the oxygen we breathe. When this occurs there is an additional demand on our immune system to neutralize these free radicals, making us more susceptible to disease. Vegetable oils are also high in omega 6 fatty acids and these tend to ‘switch off’ or immune system. Excess sugar and refined carbohydrates tend to suppress the immune system and should also be avoided. Excessive alcohol consumption and absolutely no smoking!
Step 2 – Healthy Diet:
Consume more green leafy vegetables and colourful fruit. These tend to have a higher level of natural antioxidants (Vitamin C, vitamin E and zinc) and phyto-nutriuents (carotenoids and bioflavenoids) that nourish the immune system and stimulate the production of immune system cells and enhance it’s protective capacity in defending against free radical pollutants. Drink plenty of water – this helps to detoxify the body allowing it to run more efficiently. An increased consumption of omega 3 fatty acids found in flax seed oil, tuna, salmon, ocean trout and mackerel boosts the immune system by stimulating production of certain hormones associated with the immune system.
Step 3 – Moderate Exercise:
The emphasis is on moderate exercise which stimulates the immune system, possibly by increasing the circulation of cells associated with the immune system functions. By contrast, overtraining can have the opposite effect and drag the immune system down. I’m
sure we’ve all heard about athletes coming down with ‘mystery viruses’ and chronic fatigue.
Step 4 – A Good Night’s Sleep:
Improved sleep and sleep patterns have consistently proven be a factor in boosting and improving the immune system. If you work night shift, the best advice is to make some time to sleep or rest quietly during the day and avoid the foods we mentioned.
Step 5 – Immune System Supplements:
The most important supplements that boost the immune system are the minerals Selenium and zinc and vitamins A (as beta-carotene), C & E. Numerous studies on all of these nutrients conclusively show improved function of the immune system in terms of the production in the presence of these nutrients. A specific supplement should contain all of these nutrients and be especially high in Selenium.
Step 6 – Essential Oils:
Often overlooked because we don’t understand enough about them. Essential oils contain literally thousands of antiviral compounds that will kill and prevent the disease and also compounds that boost and stimulate the immune system. Best oils are Lavender, Eucalyptus radiata, Lemon and Helichrysum.
Summary
In this article we’ve outlined a common sense approach of how to build up immune system protection. The main factors are:
Paul Newland is a health writer, sports training consultant and martial arts instructor and runs the Global-Longevity.com website. He is the author of numerous health information books and guides, including the Wellness Report and the Bird Flu Report – available Free through Global-Longevity.com.
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Attention deficit hyperactivity disorder (ADHD) affects mainly children of school age, about 3% to 5% of the population. It is also known as Hyperactivity and typically symptoms include the child not being able to sit still, inattention, disruptive behaviour, restlessness, feverish excitement, screaming fits, hysteria, impulsivity, hyperactivity, emotional problems, lack of social skills and learning disabilities. Attention deficit hyperactivity disorder (ADHD) symptoms can appear before two years of age but usually it is before five years of age. Boys are more affected than girls, 40% of cases of attention deficit hyperactivity disorder (ADHD) are grown out of by puberty but cases do continue into adolescence and adulthood causing problems with concentrating, insomnia and excessive thirst.
To combat the ADHD and hyperactive behaviour, start your child on a diet that is free from aspirin containing foods, artificial food colourings and flavours, preservatives, sugar and salt which can lead to hyperactivities in children. Keep to organic food in the diet and include wholegrain foods, seafood and legumes which are high in zinc. It is also recommended to take zinc as a supplement as children with ADHD
tend to be lacking in this mineral. Boys especially need extra zinc around puberty. As well as sugar, omit artificial sweeteners especially aspartame and foods containing them, as these tend to make symptoms worst. Avoid products that contain salicylates such as suntan lotion, certain toothpastes and soap. I would also suggest that the child should drink plenty of bottled mineral water to keep them well hydrated.
During pregnancy, the mother should increase her intake of essential fatty acids (EFAs) of omega-3 and omega-6. Omega-3 fatty acids are found in oily fish such as salmon, trout, herring, mackerel, sardines and pilchards, omega-6 fatty acids are found in plant oils such as seeds, nuts, dark green leafy vegetables and whole grains. The pregnant mother should not smoke during pregnancy and try to avoid exposure to lead and other heavy-metal exposures.
The following supplements may help if your child is suffering from attention deficit hyperactivity disorder (ADHD).
Essential fatty acids – Omega 3 and omega 6
Evening primrose oil
Iron (for deficiency only)
L-carnitine
Magnesium
Vitamin B6
Zinc B vitamins
Stewart Hare C.H.Ed Dip NutTh
Advice for a healthier natural life
Website: http://www.newbeingnutrition.com
Lets face it protein is an essential nutrient, and is vital to your health and is used to build muscles, skin, hair and nails. However, many people put their health at risk by eating too much of it.
The typical American diet already provides plenty of protein and there is no point in adding any more, unlike fat cells, there is no place in the body to store protein so the excess is eliminated or is seen as fat rather than muscle.
So what you need to do is to consume just enough protein to allow your muscles to be healthy, perform work and grow. But how much is just enough?
You only use protein for about 15% of your energy use, the majority of energy comes from fats and carbohydrates.
Exercising doesn’t necessarily mean that you require more protein but more carbohydrates to stop your body breaking down protein and using that for energy.
Try to make sure that 70% of your protein comes from sources such as meat, fish, eggs or poultry. The complete protein provided by these foods combines with incomplete protein consumed from other food sources.
So your body makes the best of all the protein that you consume.
If you are consuming too much protein, you are probably consuming too many calories over your maintenance levels and this will show as an increase in your body fat levels.
And with the advent of the latest fad high protein diets, not enough carbohydrates are being consumed so the protein is converted to glucose and not converted into muscle growth.
What is needed for muscle growth is not more protein but high intensity strength training with the required amount of time for rest and recovery between sessions.
Because that major bodybuilding star you saw in the latest magazine requires 300 grams of protein a day doesn’t mean that you have to. What he won’t tell you is that taking Steroids is behind his muscle gains and not his diet.
High intensity strength training and not food stimulates muscle growth
Consuming excessive amounts of protein is not only bad for your liver and kidneys but also promotes vitamin and mineral deficiencies. It is also linked to osteoporosis and some forms of cancer.
One way to overcome the need to eat large quantities of protein is to increase the consumption of protein in stages until a maximum efficiency point is reached and then to drastically reduce it again.
This obliges the body to over-compensate by increasing the
efficiency for the absorption of protein into the body.
An example of a Protein Loading diet is found below.
Week One
Breakfast: Poached egg on toast, cereal
with fruit and milk.
Snack: Fruit and protein shake.
Lunch: Chicken, potato, and vegetables.
Fresh fruit salad.
Snack: Nuts, fruit, and biscuits with cheese.
Dinner: Fish any style, rice, vegetables,
and whole meal bread and fruit salad.
Week Two
Breakfast: Two poached eggs on toast,
cereal with fruit salad and milk.
Snack: Nuts, fruit, protein shake.
Lunch: Chicken with potatoes and
vegetables (any style)
Snack: Nuts, fruit, biscuits with cheese.
Dinner: Roast Beef with vegetables, brown rice,
whole meal bread.
Week Three
Breakfast: Three eggs any style on toast, cereal
with fruit and milk.
Snack: Nuts, fruit, and protein shake.
Lunch: Turkey with potatoes and vegetables,
brown rice, whole meal bread.
Snack: Nuts, fruit, protein shake.
Dinner: ½ Chicken, potatoes, veggies,
brown rice, whole meal bread.
Before Bed: Protein shake.
Week Four
Breakfast: Four eggs any style on toast,
cereal with fruit and milk.
Snack: Nuts, fruit, protein shake.
Lunch: Spaghetti with meat sauce,
potatoes, brown rice,
Snack: Nuts, fruit, protein shake.
Dinner: Roast Pork, potatoes, brown
rice, whole meal bread.
Before Bed: Protein shake.
After week four of this protein loading diet, move from the max intake of protein to the lowest. So in the fifth week go back to week one menu, in the sixth week, week two menu and so on.
Make no mistake about it this protein loading diet provides a balance of protein, fats and carbohydrates and combined with high intensity strength training will be very effective in increasing muscular bodyweight without the need to ingest large quantities of protein
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your ‘free’ weight loss or muscle building e-courses.
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These healthy diet tips will keep you on the right path. Although healthy people are generally at a natural weight, this is not about dieting and losing weigh, its about lifestyle. The mainstream seesaw of dieting is a moneymaker that doesn’t address real health issues and concerns.
One of the best things you can do for your body is eat at least twelve servings of fresh, organic fruits and vegetables every single day. These foods are packed with the things that our bodies need; natural, non-synthetic source of Vitamins A,B, C, and E, disease fighting antioxidants, minerals like potassium, calcium, phosphorous, and copper.
These days too many Americans get their vitamins from synthetic sources that are isolated and chemically induced. The best way to get this nutrition is from the good earth, directly from the source, from fruits and vegetables.
If eating that many vegetables seems overwhelming, just think about the colors. Get your blue and purples like blueberries and plums to reduce the risk of cancer and protect your urinary tract. Eat green vegetables like broccoli and celery to protect your bones, teeth and eyes. Consume your whites like mushrooms and onions for healthy heart function. Eat foods like oranges and
carrots to boost your immune system from the yellow and orange fruits and vegetables. Finally, get your reds from foods like apples and beets for memory function and heart health.
All of these fruits and vegetables have healing qualities and you’ll feel the difference. If you can’t eat this much or don’t have the time, drink juices made from a vegetable juicer, a great way to get the nutrients you need.
In addition to eating fruits and vegetables, cut down on saturated fats from processed foods and switch to unsaturated fats from nuts like almonds and vegetables including avocado. In general however, cut down on fat in your life and your heart and body will thank you for it. Speaking of processed food, begin to rid yourself of any processed foods. And of course, drink water so that you are flushing the toxins out your system and staying hydrated.
Use these healthy diet tips as a general guide to healthy eating, not fad dieting.
Alan LeStourgeon along with his wife Jean run the web site http://www.ezHealthyDiet.com where they explore what it means to eat a healthy diet, have a healthy home and live a healthier life.
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For years, people have been living by the notion that by eating a low fat diet, he or she will lose weight. Many of these people don`t realize what fat really is and why it is essential for the human body. There are also fats you should avoid eating because they can be dangerous to your body and can make you gain fat if you eat to many of them. You are also going to learn about the benefits of a diet that consists of an adequate supply of healthy fats.
First of all, you need to become educated on the bad fats that are in the foods you eat. These bad fats come in a variety of foods under the names “saturated fat” and “trans fat”. Saturated fats are solid at room temperature and they increase the amount of bad cholesterol in your blood. Hydrogenated fats, also known as trans fats, also elevate cholesterol, increasing the risk of a heart attack.
Omega 6 and Omega 3`s are the main sources of the good fats you should consume. If you prefer getting your proper
nutrients through your diet, then these EFA`s can be naturally found in salmon, tuna, walnuts, pumpkin seeds, walnuts, and most cooking oils. On the other hand, if you prefer getting your healthy fats through use of supplentation, then you should invest in a cheap fish or flax seed oil supplement.
Many EFA`s have been scientifically proven to treat and prevent many health problems such as cardiovascular disease, psoriasis, eczema, rheumatoid arthritis, and diabetic neuropathy. Good fats also have a positive effect on your body. You will benefit from and increased metabolism, improved insulin action, improved testosterone production, improved energy production of cells, and protective liver functions.
The average adult allows around 98,000 calories from fat to be stored in the body. These calories allow for cushioning, insulation, and organ protection. So don`t be afraid when it comes to adding fat to your diet. Your body simply cannot function without it and should always be taken into consideration when you`re shopping at the local supplement store. Until next time, later.
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