Tiffani Suder

September 1, 2010

Revealed – Understanding Why and How to Shield Your Skin From the Sun

Filed under: Optimum Nutrition — Tags: , — cudima @ 10:50 pm

Most of us love a day out in the sun, whether the beach, the countryside, or golf course. And why not? But hey, miss out one important factor, like skin protection, and you could be at risk from skin disease, the most serious being skin cancer.

Like most parts of our body, skin can develop cancer. Cancer is a result of an uncontrolled cell growth in one part of the body.

Unlike normal cells which are programmed to divide, grow, and die at a certain time, cancer cells lack the internal machinery to control growth and as a result cause severe damage to normal cells that will be outnumbered along the process in a certain biological locality. Some cells even detach from their point of origin and travel to other parts of the body to start a new colony of cancer cells.

Skin cancers are either melanoma or non-melanoma cancers. Non-melanomas are cancers which arise from skin cells other than melanocyte cells. Melanomas are cancerous melanocyte cells that produce melanin, a pigment that gives the skin its characteristic color.

The sun is one of the key enemies of the skin. Light to moderate sun exposure is beneficial, as it helps the skin synthesize vitamin D (cholecalciferol), but excessive or lengthy exposure, and right, you’ve guessed it, skin damage, and unsightly wrinkles appear.

How does the sun cause such damage? Sunlight that passes through earth is composed of visible light and ultraviolet light (UV). UVA and UVB Light are one of the most common ultraviolet lights. UV lights cannot be detected with the naked human eye, and can only be seen with the aid of a sophisticated instrument, which works by measuring differing wavelengths of light across the light spectrum.

The two UV light factors differ in their capacity to cause irreparable skin damage. UVB light doesn’t get through the deeper layer of the skin and accounts for visible burns and DNA damage across the top layer of the skin.

UVA light, on the other hand, penetrates through the deeper layer of the skin and activates free radicals (very reactive substances), which cause small damages to the skin. Cumulative damage accounts for the skin’s premature aging.

So to maintain the healthy, youthful glow of one’s skin, it is helpful to understand how the bad effects of the sun’s ultraviolet or UV rays come into action.

The penetration ability of the harmful UV-A and UV-B rays is staggering. They can pass through clouds, thick layers of glass, a meter of water, and, unsurprisingly, the layers of the skin. UV-B makes the skin’s top layers to release chemicals that permit the blood vessels’ expansion and cause some fluid to leak, resulting to inflammation, pain and redness known as sunburn. This damage can occur within as little as 15 minutes and can continue to worsen for up to 72 hours after sun exposure. The damaged skin cells in the process will die and “molt off” in sheets or pictures. Peeling is the process in which the body disposes of dead skin cells. UV-A rays are those that get into the deeper layers of the skin. This penetrates the skin surface, and affecting the cells underneath. These rays not only bring about long-term damage such as sagging, wrinkles and discoloration, they also pave the way for early stages of skin cancer.

The UV rays act like chain saws, shredding deep into the DNA (the genetic material, with a very precise structure, specific order and specific coding) found within the cell nuclei. Repair enzymes within the cell act by countering the damage done on the DNA chain in the shortest time possible. This damage and repair happens simultaneously and continuously, ideally keeping up with the extent of the damage inflicted.

But just like any other bodily mechanism, these repair enzymes have their limits and can reach a point after which they can no longer work. When the damage is too much (which occurs even before the skin turns red), the enzymes cannot cope. The result is a dismantled DNA structure which leads to abnormality of skin cells or what is termed as mutation. This is the first step of the formation of cancer cells. UV-rays also contribute to the formation of superoxides, which are extremely toxic chemicals that speed up skin cell aging.

So who exactly is most at risk of developing skin cancer? People who have already experienced three or more bad cases of sunburn before reaching the age of twenty and regular sunbathers have greater risks of contracting melanoma. Sports folk like cricketers, and golfers, also farmers, to name a few, whose lifestyle exposes them to the sun for long periods, are vulnerable to milder forms of skin cancer. If you are in one of these groups, take particular care.

After learning how the skin reacts to sunlight here is some information on preventing its harmful effects.

To reduce your risk of skin-cancer, dermatologists strongly advise the use of good quality sunscreens.

Research shows that exposure to sunlight without sunscreen should be less than 10 to 15 minutes at noon, when the sun is at its strongest. Your sunscreen’s SPF factor should be at least 15, according to experts. People with sensitive skin, such as babies, and older adults should use an SPF of 30 or stronger because their skin tends to burn more easily. If you have an allergy, or sensitive skin, there is still a product for you, just check that it is free from chemicals, dyes, preservatives, and alcohol.

If sun exposure will be particularly high, use a stronger sunscreen that will completely block sunlight from reaching the skin. For best results, apply your sun screen product approximately 30 minutes before exposure to the sun, and thereafter every few hours. Do not forget to apply immediately after swimming; Take special care whilst swimming; as much as 98% of the sun’s harmful UV rays can pass through water.

Remember, however good your skin-care product is, you should never assume that it has sun protecting abilities unless the label confirms this. If in any doubt, use a product specifically mentioning an SPF rating.

There is no reason why you should not enjoy the sun, and still benefit from a healthy skin, when you use strict skin care processes.

Improve your knowledge of skincare, download this free e.book from: http://www.nutrition4all.co.uk/skin.html written by Joy Healey.
Joy qualified in 2000 as a complementary health practitioner at the acknowledged Institute for Optimum Nutrition in London.

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August 31, 2010

Running and Nutrition – Eating For Optimum Energy to Improve Your Running

Filed under: Optimum Nutrition — Tags: , , , , , — cudima @ 1:35 pm

Common sense tells us that a balanced diet is the best path for just about everyone. And, that is true of runners also. Especially important is what you eat prior to a run to provide the necessary energy to complete your run feeling good.

The optimal diet for runners centers around the three major components of food – carbohydrates, protein, and fats. Add to that the most important nutrient of all – water – and you’re headed in the right direction.

Carbohydrates provide ready energy and fuel your muscles. Protein both builds and repairs damaged muscles. And fat provides a highly concentrated form of energy. And, as you know, you don’t need much of anything that is highly concentrated.

One recommended breakdown of these 3 categories is

  • 60-70 % carbohydrates
  • 15-20 % protein
  • 20-25 % fat

There are many diet books on the market and lots of “experts” who will disagree with this breakdown. And, the emphasis of carbohydrates used to be recommended for endurance athletes, such as marathoners. However, by eating the “right” carbohydrates, protein, and fat, it has become one prescription for a healthy diet for the general population.

Deciding what to eat before a workout is an experiment of one. You will quickly find out what does and doesn’t work for you. However, a basic rule is that what you eat before a workout should fuel you, but not hinder your effort. You should allow at about an hour to digest a pre-run snack, and longer for a full meal.

For a pre-run snack or meal, you should choose foods that are easily digestible. Good choices include high-starch, low-fat foods like bread and pasta, oatmeal, yogurt, or even juice. Before a long run or a race, you should definitely eat something, even if it’s something simple like toast or a bagel. You need to start your race with fuel in your tank. You wouldn’t consider setting out on a road trip with no fuel in your car.

One thing that is often neglected, or taken for granted, is water. Many runners fail to realize the importance of taking in enough fluids during training runs and races mainly because how thirsty you are in not a good indication of your fluid needs. You’ve probably heard it before, but it bears repeating: Don’t wait until you feel thirsty to drink.

The general rule is during warm weather, you should drink 1-2 cups of water before you head out the door, and approximately 8 oz every 15-20 minutes. On cooler days, you may not notice the effects of dehydration as much, but you still lose considerable amounts of water. So, practice drinking in both hot and cool weather. In runs or workouts lasting longer than an hour, you will need to supplement your water intake with an electrolyte drink, such as Gatorade.

And, now I would like to offer you a free special report entitled, “Running 4 Your Life: How to Improve Your Physical, Emotional, Relationship, and Spiritual Health.” Go to http://www.Running4YourLifeblog.net

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August 29, 2010

Nutrition- Fuel For Our Bodies

Filed under: Optimum Nutrition — Tags: — cudima @ 5:03 pm

When it comes to making choices for the overall health of our bodies, food plays one of the most predominant roles. While poor nutrition can lead to obesity, high blood pressure, elevated cholesterol, and a host of illness and disease, good nutrition can be the most important tool to achieving optimum health and ideal weight.

Good nutrition comes in the form of a healthy diet; a diet focused around whole, natural foods such as fresh fruits, green leafy vegetables, whole grains, lean protein, and low-fat dairy. A healthy diet should resemble a colorful palette – deep, vibrant colors that reflect the concentration of vitamins and minerals essential to good health.

Protein, a part of good nutrition, can be found in foods such as lean meats, whole nuts, and soy products. Healthy carbohydrates are found in whole grain breads, sweet potatoes, brown rice, and wheat pasta. Low-fat dairy provides adequate reserves of calcium. And Vitamin C is found in citrus fruits. Many people choose to eat only organic foods as a way to minimize additives and ensure that the foods they eat contain the highest nutritional value possible.

Additionally, experts agree that good nutrition includes adequate hydration. The drinking of at least eight glasses of water a day flushes the body of toxins, speeds metabolism, aids digestion, and acts as a natural appetite suppressant.

In combination with this diet regime, it is essential to minimize – and even avoid altogether – foods that are fried, processed, and high in salt, sugar, and saturated fats.

In the search for optimum nutrition it is important to first analyze the diet you currently follow. Look for ways to gradually add more natural foods to your diet and minimize those foods that lack fundamental nutrients and are highly caloric. If you find it difficult to make these adjustments, it may be beneficial to work with a nutritionist who can tailor a diet to your particular lifestyle.

Ultimately, nutrition that positively affects health, vitality, and longevity, means a commitment to a varied diet of vitamin and mineral packed food.

For easy to understand, in depth information about nutrition visit our ezGuide 2 Nutrition.

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August 27, 2010

A Review of Optimum 100% Whey Protein

Filed under: Optimum Nutrition — Tags: , , — cudima @ 12:40 pm


Image : http://www.flickr.com

The following review is for Optimum 100% Whey Protein. This is available in 908g (2lb) and 2270g (5lb) tubs. The whey protein itself is one of the highest for value of protein per scoop. This is approximately 24g per serving. In addition to this, Optimum 100% now includes Lactase and digestive enzymes to improve absorption of the protein. This mix results in a fast absorbing, high protein powder. As a result, you can get more servings per purchase to make up higher protein dietary requirements. The fat is also less than 1g, another benefit when concentrating on building lean muscle or using whey protein in weight loss.

The 908g tub is RRP of around £30 and the 2270g tub around £48, a little more expensive than other brands perhaps but with the value of protein available I do recommend spending a little extra. Optimum 100% have also introduced some variation in flavor. You still have your standard vanilla, chocolate, strawberry and banana but there is also a choice of mint chocolate and cookies and cream. The latter two were the ones I sampled and I did find the cookies and cream too sweet but mint chocolate is very tasty. It is good to see some variation in flavor, as if like me you are taking this at least every other day you are looking for something that tastes good.

Another important factor in my personal view is the ‘mixability’ of the powder. Some all too often leave big clumps of half dissolved whey at the bottom of the glass, very annoying and a waste of your powder. This product again though is good in this field. Even with just a spoon to mix only small amounts didn’t dissolve. In a blender or shaker it’s as smooth as a milkshake. I have been doing a lot of research into different powders lately and I should add that the vast majority of independent reviews for this product are just as positive. In the main areas I look for: Price, Mixability, flavour and amount of protein per serving, this product really excels in all of them. I always aim to write a balanced, honest review but there really is nothing bad I can say about this product. 10/10.

David Stanhope

http://www.wheyproteinking.com

The whey protein information and review site, for all you need to know about whey protein.

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August 26, 2010

The Importance of a Bodybuilding Diet Plan – Bodybuilding Diet Nutrition & Meals

Filed under: Optimum Nutrition — Tags: — cudima @ 10:54 am


Image : http://www.flickr.com

One of the most overlooked aspects of bodybuilding is the importance of a bodybuilding diet plan. If you put junk in your body you can retard your overall progress. Having the right balance in your diet ensures that you get adequate nutrients to provide energy for training and recovery. If you don’t consume sufficient food you also run the risk of slowing down your metabolism which can cause your body to store fat reserves instead of burning them for energy. This article will investigate some of the keys to a healthy bodybuilding diet and provide some sample bodybuilding diet recipes.

On top of the list of essential foods to consume is protein. A good rule of thumb is to consume 1 1/2 grams of protein for each pound of your body weight. As you build muscle you burn fat and build muscle. Prime sources of protein include red meat, lamb, chicken, eggs and tofu. Consuming your protein with a green garden salad or green vegetables is a good combination. If you are on the run or want a meal replacement you can use a protein powder in raw milk. You can make some great shakes that are highly concentrated in protein and will help you get the necessary protein intake to build muscle.

Sample bodybuilding diet recipes:

Pan Broiled Fish

1 lb. Fish filets

One 14 oz. Can diced tomatoes w/ basil, garlic & oregano

Arrange fish filets in a single layer in skillet. Cover with tomatoes and liquid. Cover and cook over medium heat for 10-20 minutes, or until the fish easily flakes with a fork. Serve plain or accompanied with a side salad, green beans or broccoli.

Stuffed Chicken Breasts

1 chopped onion

1 pkg. frozen spinach, thawed and dried

1 egg lightly beaten

8 oz. low fat ricotta cheese

Salt & pepper to taste

4 boneless, skinless chicken breasts, slice in half and flattened

Combine the onion, spinach, egg, and cheese mixture in a bowl. Put a dollop of the mixture into each chicken breast. Tie the chicken breasts together with butchers twine, or put toothpicks through them. Bake at 350 degrees for 30-35 minutes. Optional: Garnish with lemon slices.

Carbohydrates are also an important part of a body building diet plan because they are an essential source of glucose. Glucose is stored in you muscles and liver as glycogen. Glucose provides energy for your brain and for making blood in your body. Slow burning carbs promote consistent blood sugar levels which help to offset fatigue. A good rule of thumb for a healthy bodybuilding is to consume your body weight multiplied by three. Great sources of nutritious carbohydrates include: sweet potatoes, potatoes, whole grain breads, oatmeal, pasta and brown rice.

Fats are also an essential part of a bodybuilding diet plan. Out bodies need fats to function correctly and to regulate bodily processes. It is important to distinguish between the different sources of fat. Some fats are considered good whilst others are considered bad. Unsaturated fats are considered the healthy fat forms. They are found in flaxseed oil and olive oil. A great way to add fats to your bodybuilding diet nutrition plan is to use olive oil on your broccoli or salad in conjunction with a protein source.

Unsaturated fats are considered the detrimental fats. They are responsible for clogging your arteries which can lead to health problems. Animal lard and margarine are prime examples of saturated fats that you should steer clear of.

You should endeavor to work high concentrations of fresh fruit and vegetables into your bodybuilding diet plan. They contain essential vitamins and minerals which are essential to the vital functions of the body, assisting recovery and providing the necessary energy for training and your everyday life commitments.

A healthy bodybuilding diet should consist of five to six smaller bodybuilding diet meals eaten 2-3 hours apart. This helps to provide the energy and nutrients your body needs. Regular food intake stimulates your bodies metabolism which is essential for building muscle and burning fat.

The above guidelines serve as a good basic introduction to a healthy bodybuilding diet. Don’t underestimate the importance of diet. It can improve your gains by up to 50% and helps you to look and feel better.

Mike Johnston is the author of the bodybuilders guide – Bodybuilding Secrets Revealed. Subscribe to his free 5 part e-course to learn how to get started in bodybuilding.

Thanks To : Diet

August 25, 2010

Is the Diet Solution Program Just Another Diet Manual

Filed under: Optimum Nutrition — Tags: , , , — cudima @ 7:22 am


Image : http://www.flickr.com

Does the world need another diet book? When Isabel De Los Rios asked herself this question, she clearly knew the answer: No. People don’t need another diet book, they need to change their lifestyles. They don’t need to be told how and why to go on a diet, they need to learn how to change their eating habits and their thinking for life.

With all the diet books out there, why are so many people still overweight and in poor health? Unfortunately, the media bombards us with so much information daily that most people don’t know what to believe. Some of Isabels clients often remark that they just don’t know what to eat anymore.

With The Diet Solution Program , Isabels goal is to clarify what true nutrition is and which foods

you should eat, not only to achieve an ideal weight but also to avoid the conditions that are all too common in the world today, such as high cholesterol, diabetes, and heart disease.

Is Isabel Isabel De Los Rios just another nutritionist putting out just another nutrition program?

I can assure you that she’s not. Her quest for answers about optimum nutrition began 15 years ago. Since then, she has made it her life’s work to study everything she could possibly get her hands on which related to nutrition, exercise, and optimum health and weight. This meant that she’s had to study both the good and the bad. This Diet Solution Program contains the very best information as a result of all her research, culled from some of the most respected doctors and nutritionists who share a similar passion for nutrition.

Like most people who have tried every diet out there and had been unsuccessful in the long term including Isabel herself, she soon recognized and accepted the principles taught in this manual was Isable to achieve the optimum weight and health that she enjoys today.

To find out more about Isabel De Los Rios’s Diet Solution Program and how it can help you to understand the benefits of a healthier lifestyle please visit: http://www.squidoo.com/TheDietSolutionProgramReview

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August 24, 2010

Are Vitamins and Minerals the Reason For Absence of Disease in the Sea?

Filed under: Optimum Nutrition — Tags: , , , , — cudima @ 12:00 am

According to a report by UNICEF and The Micronutrient Initiative, as many as a third of the world’s people do not meet their physical and intellectual potential because of vitamin and mineral deficiencies. Are developing countries the only ones to be concerned by vital nutrient deficiencies?

Amber J. Tresca, in About, declares that Inflammatory Bowel Disease (IBD) is a prime cause of mineral deficiency, due to inflammation in the small and/or large intestine, some nutrients are not fully absorbed, and if the body is not receiving even one nutrient it needs, the end result is a chain reaction that affects many other vitamins and minerals, and the whole metabolism.

Vitamin D

This is necessary to help the body absorb calcium. Vitamin D is found in fortified milk, and Vitamin D is also absorbed in the skin when it is exposed to sunlight. By going out in the sun every day can provide some of this essential vitamin.

Foods for Vitamin D:
Butter, Eggs, Fish liver oils, milk, and Liver.

Zinc

Zinc is needed to transport vitamin A around the body, it is needed for wound healing, and more than 80 enzyme actions.

Foods:
meat, eggs, oysters, and whole grains, nuts, cheese, green peas, and Legumes and lentils

Essential minerals are needed by the body to make enzymes, hormones, bone tissue, etc. Deficiencies usually occur because one or more trace minerals may be lacking in the soil in which the food plant was grown.

Crops which are grown in deficient soil can display poor condition and are susceptible to disease and attacks by pests.

So considering that the content of various minerals in a plant can vary enormously depending on the soil, the water content of the soil, the weather and so on, means that the best way to obtain your minerals is from a variety of fresh, raw fruits and vegetables.

Apart from vitamins and other nutrients in raw fruit and vegetables, preferably organically grown, the abundance of organic minerals they contain explains why patients with cancer respond so well when restricted to these foods.

The disease resistance of plants and animals in the sea is remarkably different from disease resistance in land animals and comparisons between animals of the same or similar species are most interesting. For example, fresh-water trout all develop terminal cancer of the liver at the average age of 5-1/2 years; cancer has never been found in sea trout. It is also known that all land animals develop arterio sclerosis, yet sea animals have never been diagnosed as arteriosclerotic.

Investigators have also established the startling absence of disease in the sea, citing not only the absence of ‘chronic’ disease forms, but especially the general vigorous health of sea animals that has apparently lengthened life many times in comparison to similar land species.

These longevity differences are especially evident in such sea mammals as whales, seals and porpoises who have identical physiological systems with the majority of land animals important to man.

And the major differences between sea and land life appear to be attributable to the superior food chain of the sea!”

Seaweed can contribute greatly to our nutritional needs, supplying many much needed nutrients, but apart from eating seaweed in the form of soups, and sushi, we can mulch our gardens with seaweed, improving our soils, and giving our tasty home grown veges an extra boost of mineral content.

Joy Ray
http://aquarium-addict.com/press/

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August 22, 2010

100 Whey Protein by Optimum Nutrition

Filed under: Optimum Nutrition — Tags: , , — cudima @ 10:19 pm

100 whey protein by optimum nutrition is one of many protein supplements that are at the lower end in terms of cost, but does that have any representation of the product’s quality on the whole? With all that competition, does this product have any stand out features? This article aims to answer these questions by taking a close up look at what 100 whey protein by optimum nutrition has to offer, so let’s begin with the simple stuff.

Optimum whey offers a vast amount of flavours that will satisfy even the fussiest of tastebuds. With more simple flavours like French Vanilla all the way to the extreme tropical punch and rocky road, there’s definitely something for everyone. Personally, I have become a little addicted to the vanilla and the chocolate flavours just because they actually taste like a genuine milkshake. This isn’t to say that the other flavours are grim, I’m just explaining how enjoyable optimum shakes actually are – nothing like the wallpaper paste some supplements remind me of!

But how about the actual gains? This is the vital aspect to a protein supplement that can separate it from being just a “muscle retainer” to a legitimate “muscle gainer”. There are a lot of protein supplements that don’t really deliver a great deal above what your normal diet offers anyhow, so you need to be sure that you’re investing in a supplement that will benefit and not hinder your progress. This is where optimum whey really excels.

With 24 grams of protein per serving and very little fats and cholesterol, you can rest assured that your muscles will feel rejuvenated after every workout. This is because the protein is not watered down by fats, cholesterol and other unnecessary ingredients and thus can find its way into the bloodstream pronto. This also means that your muscles will have the ability to grow over a shorter period of time under your regular workout routine. Think of it as a way of turbocharging your body.

Naturally, there are tonnes of protein supplement alternatives out there, but for the best bang for your buck, you can’t go wrong with 100 whey protein by optimum nutrition.

If you’re looking for a more in depth review of optimum whey protein, you can find one at my protein supplement reviews blog.

Thanks To : Diet

August 21, 2010

Nutrition in Sports and Healthy Living

Filed under: Optimum Nutrition — Tags: , , , , , — cudima @ 8:22 pm

A conference was held in Lausanne in 2003 on Sport nutrition, organised by International Olympic Committee. The meeting was attended by scientists, doctors, dietitians and many other experts and professionals on the topic. Also in attendance was Frankie Fredricks (one of the world’s all-time greatest sprinters) who made sure the issue was much practical. The conference was clear about the role and importance of nutrition in healthy living and sport. Resultantly, it was decided that each athlete taking part in the 2004 edition of the Olympics would be given a booklet on practical guidance on nutrition in sport. This suggests something about the imperatives of good and complete diet which needs to be carefully noted and studied.

The importance and impacts of good nutrition can not be exaggerated nor should it be underestimated. Sportsmen and sportswomen, and indeed active people should take nutrition seriously. Until recently, only body-builders took nutrition as a priority for optimum performance. For healthy living, nutrition is important but for a great performance in sport, it is indispensable. This eventually may determine winning or losing.

The nutrients needed majorly are carbohydrates, protein, fat, vitamins, minerals and water. Different sports have different needs. The requirements of these nutrients stretch between pre-exercise, during-exercise and post-exercise. An athlete’s diets should be the same with that which are needed by the generality, but due to intense training, he/she needs an increase in the amount of nutrients needed.

Nutrition is essentially important for energy (before exercise), recovery, repair, and growth (after exercise).

CARBOHYDRATE

Carbohydrate should be the basis of an athlete’s diet. It is important for storing glycogen. Glycogen is very important as a source of energy for the body. If carbohydrate is lacking, there will be a poor performance due to poor glycogen stores in the muscles and liver. Example of carbohydrate-rich food are bread, pasta, cereal, sports drinks. Eating large amounts of carbohydrate-rich foods can sometimes be difficult for an athlete but this can be conquered by eating smaller, more frequent meals thereby spreading food intake over the day and adding more refined carbohydrate sources such as sports drinks, liquid meal, fruit juices, honey and so on to add to the needed carbohydrates.

PROTEIN

Protein is also an important part of training diet. It performs an important role in post-exercise recovery and repair of broken-down cells. Protein can be derived from plants and animals. Food like fish, egg, milk, chicken, beans are baked beans are rich in protein. Undue emphasis on consumption of protein-rich food should be avoided to prevent

(I) Kidney failure (ii) weight gain (if the food is high in fat).

FATS AND OILS

Fats and oils are concentrated source of energy. They are good for delaying pangs of hunger because a food mixture containing fat remains longer in stomach. Therefore, this helps an athlete to stay long in training and delays fatigue. Margarine, butter, fried chips, chocolate, crisps, biscuits and pastries are some of the food containing fats and oils. However, an excess fat may lead to a heart attack or stroke.

VITAMINS

Vitamins are very important both in sports and healthy living. Though there are several vitamins, almost all are needed for strong bone and teeth, and healthy body. For instance, vitamin A is needed for strong bones, good vision and healthy skin. Vitamin D helps calcium and phosphorus to form, strong bones and teeth. Vitamin B helps to maintain healthy skin and a well-functioning nervous system. Vitamin C is essential for healthy teeth, gums and blood vessels. Vitamins are found in fruits and vegetables.

MINERALS

Minerals are inorganic; they are neither animal nor plant. Most minerals are easy to obtain in quantities required by the body because almost all foods contribute to a varied intake of needed minerals. Calcium is a form of minerals and it is needed for strong bones and teeth, and blood clothing. Other important minerals are sodium, potassium, iodine, magnesium, zinc and copper.

WATER

Water makes up about 60% of an adult’s body weight. It helps to regulate body temperature especially during and after training. It also helps in many chemical reactions. High fluid intakes are needed to replace fluid loss from sweat and energy expenditure during and after exercise. Some studies have shown that an athlete that drinks water before thirst stays cooler and performs better than one who drinks on thirst. Therefore, the thirst mechanism should not be relied upon as an indication to drink in order to avoid dehydration which may hinder an athlete’s performance. It is advised and suggested that an athlete drink 400 – 600ml 2 to 3 hours before exercise, 150 – 250ml every 15 to 20 minutes during exercise and 450 – 600ml for 0.5kg of weight lost after exercise.

Incase of deficiency in any of these nutrients, natural food supplements may be needed. However, it should be taken under medical supervision. While natural food supplements work with the body, drugs work on the body. Moreover, it should be noted that excess or lack of any of these nutrients can be very dangerous and disastrous. It should be noted that the intake of a well balanced diet will make unnecessary the use of food supplements.

Diet should be well planned and balanced to optimise athletic performance, delay fatigue and aid recovery. This will also ensure good and healthy living. A good nutrition keeps one away from doctor. “Prevention is better than cure” goes that popular and famous cliche.

A young man. A student in one of the higher institutions in Nigeria.

Related : Diet

August 20, 2010

Nutrition and Weight Loss – Keys to Optimum Health

Filed under: Optimum Nutrition — Tags: , , , — cudima @ 6:04 pm

When you think of the word nutrition, what comes to mind? Nutrition boils down to the food we eat. The more nutrient rich our food is, the more essential vitamins and minerals our bodies receive. A proper diet full of nutrient rich foods, the less our bodies are susceptible to illnesses, diseases, cardiovascular diseases, digestive disorders, weight gain and much more.

Then think of the word diet. There are a plethora of other four letter words that could be used in its place, but it conjures up negative feelings for many. Intentional weight loss is a process. Looking into the different programs can be daunting and sometimes overwhelming, but start with the desire to change your appearance.

Lifestyle Design is where you incorporate the things you desire in your life to reach your goals. This is a introspective approach to including nutrition, weight loss, optimum health and asking yourself some tough questions to better understand not just how to reach your goals, but why are you setting them in the first place. The basis of Lifestyle Design is to do a few things first:

1. Get a piece of paper and write down the following questions:

a) Why am I overweight? Many of your first set of answers will be, “I work all day and I am so busy I just grab what I can.”, “Fast food is easy with our family being so busy.”, “I don’t have time to cook.”, and the list goes on and on. After you write down your initial answers, look deeper. Be honest and really think about the question. Your second set of answers will be much different.

b) Why do I want to lose weight? – “I want to look better.”, “I want to fit into my old clothes again.”, and any other initial answers are good, but once again look deeper. Why do you want to look better? The answers will be far more honest when you look into the underlying answers.

c) Why haven’t I been able to maintain weight loss in the past? – This question may take some time, but its alright. Take the time to really look at the reasons that caused you to fail in the past. Your attitudes, relationships, actions and surroundings. Were your eating plans or fitness programs too hard?

d) What support mechanisms do I have to meet my lifestyle design changes? – It truly takes a village to make a person whole. Our relationships, connections and family can have a direct impact (positive or negative) in your personal revolution for a healthier you. Create a list of those who will support you. Create a separate list of those who will create challenges to meet your lifestyle design changes.

Lifestyle Design looks into much more than just the physical and nutritional revolution, but also the mental. Without the mind and emotions being in the right place, the other two are just “going through the motions.”

Once the re-think of what it truly takes to lose weight, looking into nutrition and fitness programs can be integrated. The mind comes first.

The second process is learning about nutrient rich foods and the onslaught of commercials, processed food, genetic manipulation of our fruits and vegetables and antibiotic fed meat sources all battle our desires for better health. Don’t think you take a lot of antibiotics? 17,000,000 pounds of antibiotics were consumed by Americans in 2009 in our pork, beef, chicken and fish. That is 70% of the total weight of antibiotics used last year. Antibiotics kill bacteria, all bacteria in our bodies. We need good bacteria or “Probiotics” for our digestive system to process and absorb nutrients out of our food and properly remove waste. Supplements are important, it’s not just about vitamins anymore. Taking things like digestive enzymes and probiotics are important to combat the external forces working against us. Set yourself up for success and look for products that are filler free. No silica (the things your find in packets at the bottom of a shoe box), “flowering agents”, stearic acid, magnesium stearate and gelatin. They can compromise the effectiveness of a product and you will have to take more of them to work, costing more money in the long-run.

Processed food kills natural “digestive enzymes” built into foods in their raw states. Think of an apple. The apple has all of the components to digest it and absorb its nutrients. BUT, take that same apple, slice it up and bake it in a pie. Cook it at over 118 degrees and it loses its natural enzymes built into it. It has now become a “processed food.” No more natural enzymes built into the apple and our bodies have to deplete the enzymes we have to digest it. Enzymes are part of our key building blocks of life and are born with a finite amount that need to sustain us for our lifetime.

Third is to begin all of these choices of lifestyle design in moderation. Our bodies have been built over centuries for survival. Our bodies will not allow us to release more than 2-3 pounds per week of fat. More than this, it fights us, thinking it needs to go into starvation mode and hold onto it. Moderation and “baby steps” is the key for long term weight loss and eventually weight management goals. Incorporating a fitness program slowly into your lifestyle changes will help to curb your body into entering starvation mode and slowly modifying eating patterns.

This all starts with the mind, going through your introspective journey from within, moving to the physical world with education, developing a solid progression program (motivated by friends, family and external relationships who lovingly support you), and incorporating fitness as part of your lifestyle design. You will see your transformations over time. Weight loss, nutrition and optimum health through lifestyle design are all within your reach. Just remember, it took time to get to your current self. It will take time to reach the lifestyle you are challenging yourself to reach. It takes 30 days to make a habit and longer to make it stick. Mark Twain said it best,” Whenever you find yourself on the side of the majority, it’s time to pause and reflect.” Take time before starting any weight loss program, fitness program or supplement regimen and “pause and reflect” to ask the tough questions so any choice you make is a conscious one built on solid foundations that are right for you.

http://www.livelaughlovenutrition.com/truthaboutnutrition.htm

Thanks To : Diet

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