Healthy Diet, Weight Loss And Supplements

Healthy diet and weight loss do make sense. But what about supplements?

Can you use  supplements to lose weight  and still call it healthy? There is no simple answer to this but supplements can be of significant help when combined with a healthy diet.

officialhcgdietplan

For a great number of people it may be the chronic, long lasting lack of healthy, nutrient rich foods in their daily diet  that has started  the  imbalance leading to weight  problems.

Being overweight is becoming an epidemic in this country and indeed in most developed countries. Even China is being impacted. Children as young as eight years old are getting type 2 diabetes. Normally in the past, type 2 diabetes did not show up until people were at least in there late thirties or forties.

school kid needs to lose weight, picture

Type two diabetes is caused mainly by consuming more sugar, or foods that easily turn into sugar or glucose, than the body can easily process. When this happens on a daily basis, a person becomes overweight as a minimum, and quite often becomes diabetic.

obesity may lead to type 2 diabetes

For people who enjoy these types of foods, as many of us do, and have a hard time avoiding them, it can be a hard cycle to break. If a person is also overweight it becomes harder to get back to a healthy weight and better eating habits.

But not everybody may have brought weight problems on themselves through eating calorie rich and nutrient poor foods.

If you think that you use reasonably varied and balanced diet menu then there could be other reasons why you struggle with being overweight.

In such cases the first thing to do is to visit your doctor. Often there can be a medical reason why it is hard for someone to lose weight. An under active thyroid for instance can cause a person to gain weight. There are  thyroid health supplements  that can alleviate the problem.

Checking with your doctor is also a good idea, to make sure you are healthy, in case you would like to start an exercise program, or begin using one of the many weight loss supplements available to us today.

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There are many supplements available that can help you with your weight loss goals. There are supplements to help raise your metabolism, to help burn more calories, and supplements to block carbohydrates, to help stop the pounds from packing on.

If you are the type of person that seems to eat very little, but never loses weight, or continues to gains weight, then you could have a slow metabolism. There are several ways you can learn how to increase metabolism. Using a supplement to raise your metabolism, and burn more calories, combined with proper eating, could be the answer. Green tea increases metabolism and helps    burn fat faster  .

If you are a carboholic, where you eat too many carbs like bread, pasta and pastries, then a supplement to  block carbohydrates , combined with reducing your intake of these types of foods, could work for you.

Finding the best weight loss supplement for your situation may not happen on your first try. It can sometimes take a little trial and error, but once you find the one that works for you, it can be a big help toward your weight loss goals.

supplement may help with weight loss, illustration

Healthy diet and exercise should always be the foundation on which you build. If it has not worked for you,  a good supplement  could be the help you need.

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By Glenn Downer

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This story is actual experience

of actual person of what can be done in 4 weeks or a month to lose a significant amount of excess weight.

The person is shown in the video here.

The Fat Diminisher

You can read what happened during the 4 weeks, week by week, below:

Week 1

Aftеr awhile I dіd ѕоmе research fоr thе rіght weight loss cure, tо gain ѕоmе confidence аnd self-esteem wаѕ а goal I hаd іn mind. I wanted tо lose weight rеаllу bad, аnd I hаd trіеd аlmоѕt everything. Frоm diet pills, tо eating healthy foods, аnd gоіng tо thе gym TWO times а day! I wаѕ barely shedding thе pounds аnd I wаѕ working HARD аt іt too. Fоr thе amount оf time I put іntо mу workouts аnd thе bland food I wаѕ eating fоr thе lаѕt fеw weeks. Losing 1 оr 2 pounds еvеrу thrее days wаѕ nоt еnоugh fоr mе аnd I wanted tо ѕее real results FAST. Sо thіѕ іѕ whаt I stumbled uроn bеfоrе I gave up.

Week 2

I wаѕ tоо embarrassed tо gо tо thе gym anymore. I соuld hear people snickering аnd making comments аbоut mе аnd mу weight. And wіth thе lіttlе results I wаѕ gеttіng іt wasn’t worth іt tо mе anymore tо pay fоr а gym membership јuѕt tо gеt insulted everyday. Sо I decided tо defeat thіѕ оn mу оwn іn thе privacy оf mу оwn life. I tооk thе time tо dо а lot оf research оn thе internet аnd I fоund а fеw programs thаt caught mу attention. This particular program changed mу life forever. It’s lіkе аѕ іf thеѕе people held thе key fоr а weight loss cure аnd hаvе bееn waiting fоr mе tо find them. At fіrѕt I thought thіѕ wаѕ а scam, аnоthеr stupid “weight loss cure” program thаt wоuld teach mе whаt I аlrеаdу knew. WRONG, its а completely unique diet program thаt ran mе thrоugh step-by-step techniques оn hоw tо live а healthy life. Fоr thе cost оf а cup оf coffee реr day (or еvеn а whopper cheeseburger реr week) I hаd nоthіng tо lose. It wаѕ mу lаѕt shot оn trуіng tо lose weight ѕо I wеnt fоr it. And OH MY GOD I соuld nоt bе happier than I аm today! Thіѕ wаѕ thе weight loss cure thаt I hаvе bееn lооkіng for! I ѕаw results wіthіn days, I wаѕ shedding pounds аt а fast rate thаt I thought mу scale wаѕ broken. I hаd tо еvеn run tо mу neighbors house tо uѕе thеіr scale tо mаkе ѕurе I wasn’t ѕееіng things.

The Fat Diminisher
Week 3

It’s bееn аbоut 3 weeks ѕіnсе I started thіѕ nеw diet program аnd I can’t bеlіеvе hоw muсh healthier I аm rіght now. It worked fоr mе ѕо I hаd tо trу оut ѕоmе оthеr programs. I weighed аbоut 350 pounds (I wаѕ scared tо check mу weight bасk thеn tо bе honest) аnd nоw аftеr 3 weeks I lost аbоut 30 pounds аnd ѕtіll losing! I аm аbоut 6 feet аnd 5 inches ѕо I аm а big guy. I thіnk аftеr а fеw mоrе weeks wіth thіѕ program I саn start working оut аgаіn аt thе gym.

Week 4

Ok, аftеr а fеw days оf uѕіng thіѕ nеw program I hаvе tо admit. I hаd mу doubts, but іt trulу worked. Mу arms аrе buffed аnd I hаvе а lean cut аrоund mу shoulders. I ѕtіll hаvе mу belly, but thаt іѕ slowly disappearing аѕ wеll folks. Thіѕ program іѕ located аt thе еnd of this write up . I hаvе bееn gоіng оut ѕо muсh mоrе nоw tо parks, beaches, clubs, thе gym, аnd оnсе аgаіn mоrе blind dates. I thіnk I fоund thе special оnе fоr me. But, whо knоwѕ it’s tоо early tо tell. But fоr nоw I wаnt tо leave everyone, mу advice аnd thіѕ іѕ thе bеѕt weight loss cure thаt іѕ guaranteed tо work fоr уоu аnd anyone. Nоthіng іѕ impossible, it’s mind оvеr matter, set уоurѕеlf goals, bе determined аnd dedicate уоurѕеlf tо thеѕе programs аnd уоu wіll change уоur life forever. I аm sharing thіѕ wіth thе public bесаuѕе I knоw whаt іt feels lіkе tо bе rejected аnd lose confidence. I don’t wаnt аnуоnе tо live thаt life аѕ thаt іѕ mу раѕt life аnd nоw I hаvе а whоlе nеw life tо lооk fоrwаrd to. Tо follow thе ѕаmе AMAZING diet аnd exercise plan thаt I uѕеd рlеаѕе refer here to Fat Diminisher System.

The Fat Diminisher

 

 

Healthy Diet for Athletes

Healthy diet is essential for athletes. It is not only the quantity of food ingested, but the quality and balance of foodchoices that matters. There are some indispensable nutrients which should be taken regularly. Read on for healthy dietary tips.  Want muscles?  Good nurtition and exercise are necessary.

Along with training, proper stretching and specific exercises, what matters most to athletes is a careful and planned intake of various nutrients like  vitamins,, proteins and carbohydrates. An intelligent athlete should know the importance of balanced workouts, exercises and  the intake of the necessary nutrients.

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Diets for athletes differ according to the sports they are involved in.

A diet for a sprinter is different from the diet of a weight lifter. An athlete should also know which food and drink items he or she needs to avoid, as wrong intake of nutrients restricts the growth of body tissues. During a workout, there is wear and tear of cells in muscles. To  build muscles , adequate nutrients in the diet are required. Some important nutrients for athletes are:

 

Proteins
Protein is very vital for athletes, however the focus should not be on protein alone. Excess protein and not enough complex carbohydrates, fruits and vegetables should be be avoided because it puts too much pressure on the kidneys and may also lead to dehydration. Proteins help in building muscle tissues. The main source of protein should ideally come from lean meat. 15 – 20% of protein intake in a day is sufficient for an athlete.

Carbohydrates
Carbohydrates provide quick and long-lasting energy, but too much of it can slow you down. 40 – 50% of carbohydrate calories should come from whole grain pasta, cereals and breads. This type of diet is rich in fiber. Carbohydrates also increase the stamina and ability to work.

Fats
Active young athletes require fat in their diet. Their bodies need unsaturated fat, e.g. nuts. When the body runs out of energy from carbohydrates, it relies on long term energy provided by fats. Fish is a very good source of fat.

Vitamins
Exercising produces some free radicals which can damage our cells. Hence, to minimize this damage we need to take Vitamin A, Vitamin C and Vitamin E. These vitamins are antioxidants and neutralize the free radicals. Green tea is an excellent antioxidant as well with additional benefits.  It is a good idea to use green tea and many    athletes use green tea    for faster fat burning, increased metabolism and speedier recovery.

green tea can be a part of healthy diet for athlete, picture

Minerals
Minerals like calcium and iron are good for health. Calcium strengthens the bones thus preventing stress fractures that are common in athletes. Skimmed milk, milk products and eggs are rich in calcium. Iron produces oxygen in the body. Deficiency of iron leads to fatigue and hinders the ability to perform for longer periods.

A basic table for the amount of nutrients to be taken is given below.

Nutrients Amount (of total calories) Source
Carbohydrates 50 – 60% Whole grains, whole wheat pasta, potatoes and beans
Proteins 15 – 20% Fish, poultry, meat, eggs, dairy, nuts and seeds
Fats 25 – 30% Nuts, seeds, vegetable oils, meat and eggs

6 Healthy Tips For Athletes

1. One of the biggest nutritional concern for athletes is water depletion, which occurs due to heavy and strenuous training, and causes dehydration. Dehydration in athletes and in general leads to weakness. Drinking lots of  water is the only remedy. Please avoid deminerilized water like Dasani and Aquafina. Bottled spring water with pH 7 and more is  OK. Some Ahletes thrive on and highly recommend Kangen Water.

2. Athletes need more calories than people who do not exercise. Intake of healthy snacks before a workout will provide the required energy. Some people feel very hungry after a workout, hence eating a good snack will not only provide necessary nutrients but also keep you from overeating during the main meal. Some healthy snacks are apple and banana slices, peanut butter, dry cereals with dry fruit, vegetable juice, whole grain and low-fat milk. Junk foods and fast foods are a strict “NO”

3. Eating regularly is very important. Athletes should take 5 small meals rather than 2 or 3 heavy meals. They should avoid snacking during day time, especially during an event or a workout. First two meals of the day are very crucial and should be large as compared to other meals of the day.

4. Timing of meals should be taken care of. If one is having a heavy meal, then it should be ensured that the meal is taken at least 4 hours before the workout. And if the meal is a lighter one, it can be taken 2 or 3 hours before the workout.

5. Vary your meal components  and make sure you use a balanced diet menu. Never stick to a limited diet. Sometimes, the athletes prefer a particular food and stick to it. This has two demerits: Firstly, you get bored of the diet, and secondly, eating the same diet will devoid your body of the various nutrients it needs.

6. Last and one of the biggest concerns of athletes today, is alcohol consumption. Nancy Clark, founder and CEO of WomensMedia, says “You can’t be sharp, quick and drunk.” Alcohol, a depressant, contributes about twice as many calories as equal amount of carbohydrates and proteins. It is needless to say, that calories in beer are fattening. If taken in large amount, alcohol can drastically decrease the level of serum testosterone which results in decrease in muscle recovery and athletic performance. It can cause testicular shrinkage and reduce the sperm count in males. In female athletes, it may raise the production of estradiol, a form of estrogen, which can increase the chances of breast cancer.

Athletes Require More Nutrients

Athletes generally require more nutrients than people who are not athletes.

Athletes lose a lot of nutrients when they sweat.

Eating foods rich in empty calories can deprive the organs of vital vitamins and minerals. This can increase the risk of heart attacks in athletes. Just as high octane fuel is good for motor vehicles, a good healthy diet is beneficial for athletes.  A sound mind and a sound body is a necessary combination without which it is impossible to achieve a real success.

Never underestimate the importance of healthy diet for athletes.

By Sourabh Gupta

Watch the video below: Healthy Diet For Young Athletes

What Should Athletes Eat-Healthy Diet Menu For Athletes

Athletes and active sports enthusiasts require properly balanced and nutrition rich menus. Any healthy diet menu for athletes includes all of the basic food groups in a very definitive balance to support their athletic body in the pursuit, achievement and maintenance of peak performance.

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No healthy diet is set in stone and there is a certain flexibility in the amounts and proportions of the required food groups depending on the main activity and training focus.

Athletes that are focused mainly on endurance require slightly different set of nutrients than those who are looking for maximum  muscle gain.

A diet for an endurance runner would focus more on including larger amounts of healthy carbohydrates, such as whole grain bread pasta, steamed vegetables etc. to give them  sustained energy.

Athletes looking for muscle gain would eat more protein, especially fish, to help gain healthy muscle. Please realize that there are differing opinions on how much protein is too much. Excessive protein can be counterproductive in other functions of your body. The key is not to eat protein to the exlusion of everything else.

Healthy Diet Menu Is Necessary For Peak Athletic Performance

Always make sure that you include all food groups. Balanced diet means that you don’t neglect any food group completely. Your body will not function properly on just carbohydrates nor will it function properly on just proteins no matter what kind of athlete you are. What we are saying is that the emphasis can be different but nothing can be left out.

Athlete diet menu Examples

One Day Menu Example For Athletic Endurance

Breakfast:

Oatmeal with Nuts and Berries

Snack:

Protein Shake

Lunch:

Brown Rice with Chicken or Fish

Snack: Nuts

Dinner:

Fresh or Steamed Vegetables, Meat, Pasta

One Day Menu Example For Athletic Muscle Gain

Breakfast:

Eggs and Whole GrainToast (Rye if possible)

Snack:

Protein Shake

Lunch:

Tuna Salad

Snack:

Nuts

Dinner:

Salmon, Chicken or Beef with Fresh or Stemed Vegetables.

The carbohydrates in the first menu provide large amounts of available energy stores for endurance.

The second menu supplies the body with large amounts of protein to help replace and build muscle.

There are many different fad diets out there but a balanced diet always gives the best results.

By adding a little bit more protein or carbohydrates in certain places athletes can specifically tailor their diet to their own personal needs.

As important as healthy food is healthy hydration and the proper amount of it is equally as important. Please carry with you clean, pure water which includes minerals. Some athletes highly recommend kangen water. The body cannot function without adequate amounts of liquids. Even partial dehydration causes sharp decline in physical as well as mental performance.

Good and healthy athletic diet doesn’t have to be complicated. In fact it can be and is quite simple as long as you follow the above tips for a balanced and healthy diet menu for athletes.

By HealthyDietWeightLoss.org

View video below on diet hints for athletes, what to eat before a match, a race.

 

Lose Weight Through Proper And Healthy Hydration

Healthy hydration for weight loss is not a common knowledge. There is a widely spread opinion that as long as we put enough liquids into our body we are doing the right thing for our health.

The kind of beverages we drink is believed to be irrelevant.

The truth is that some drinks have a dehydrating effect, some drinks cause us to put on weight while others like   green tea   help us lose weight. Read on to find out what to avoid and what is best to drink for healthy hydration and weight loss.

If you are fond of drinking pop and struggle with weight issues you may have switched to diet pop hoping to cure the problem or make it smaller. Unfortunately while soft drinks are heavily contributing to weight gain through their high sugar and calorie content, diet pop is much worse because it confuses the built in body mechanisms.

being overweight can be fatal, complications illustrated healthy hydration doesn't include pop drinks

People who drink diet soft drinks don’t lose weight. In fact, they gain weight, as recent studies show. The findings come from eight years of data collected by Sharon P. Fowler, MPH, and colleagues at the University of Texas Health Science Center, San Antonio.

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It is not surprising that total soft drink use was linked to overweight and obesity. However, the surprise was that the risk of obesity was even higher among people who drank only diet soft drinks. In fact, when the researchers took a closer look at their data, they found that nearly all the obesity risk from soft drinks came from diet sodas.

pop and diet pop lead to obesity, clever picture

“There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day,” Fowler says.

More Diet Drinks, More Weight Gain

Fowler’s team looked at seven to eight years of data on 1,550 Mexican-American and non-Hispanic white Americans aged 25 to 64. Of the 622 study participants who were of normal weight at the beginning of the study, about a third became overweight or obese.

For regular soft-drink drinkers, the risk of becoming overweight or obese was:

26 percent for up to 1/2 can each day
30.4 percent for 1/2 to one can each day
32.8 percent for 1 to 2 cans each day
47.2 percent for more than 2 cans each day.

For diet soft-drink drinkers, the risk of becoming overweight or obese was:

36.5 percent for up to 1/2 can each day
37.5 percent for 1/2 to one can each day
54.5 percent for 1 to 2 cans each day
57.1 percent for more than 2 cans each day.

For each can of diet soft drink consumed each day, a person’s risk of obesity went up 41 percent.

A study of this kind does not prove that diet soda alone causes obesity. More likely, it shows that something linked to diet soda drinking is also linked to obesity. One possible part of the explanation is that people who see they are beginning to gain weight may be more likely to switch from regular to diet soda. But despite their switching, their weight may continue to grow for other reasons. So diet soft drink use is a marker for overweight and obesity.

Some studies suggest that diet soft drinks stimulate appetite.

 

Artificial Sweeteners – Calorie Confusion Factor

When you use artificial sweeteners, you and your brain become confused about the calorie content of the food you eat. You may actually find yourself eating more in an effort to satisfy an internal urge, and this urge may be related to the assumed ‘fact’ that the sweet dose you just drank didn’t have that many calories, so neither does this cinnamon roll. Actually, before artificial sweeteners, our bodies were pretty good at relating calorie content to food based on the sweetness. This development of internal calorie estimating occurs in childhood. Early use of artificial sweeteners could cause over ingesting of sweet foods later in life, and therefore struggles with weight.

Sugar Trap

The body is very complicated and has a huge number of inter-related, synergistic processes that respond to stimuli. It has learned to begin various body processes when something sweet is detected. The digestive system is prepared to receive a certain type of fuel, but when you ingest artificial sweeteners, our system gets confused and our internal messengers start ‘asking’ for food. This is the trap. You end up ingesting the calories anyway.

Soft Drinks And Dehydration

Many of the soft drinks including diet or artificially sweetened drinks we consume contain caffeine. Caffeine is a diuretic, which means it dehydrates you by causing your body to lose water. When you are dehydrated, your body’s metabolism slows down. This means that your body functions on fewer calories, and the rest is stored as fat. As you could imagine, this will lead to weight gain, not loss.

Drinks Contributing to Weight Gain

All soft drinks or pop, especialy the diet variety. The regular ones are loaded with sugar and often with coffeine and some chemicals. The diet version replaces sugar with artificial sweeteners which will fool your body into confusion and even more weight gain.

Avoid coffee as it is loaded with coffeine which in addition to having a dehydrating effect causes your cortisol levels to go up. That also contributes to weight gain. Drinks containing alcohol which is a form of sugar increase weight gain.

Healthy Drinks For Weight Loss

healthy hydration weight loss with green tea, picture

Use clean water free from added chemicals like chlorine, fluoride and other additives usually put into city water to best fuel your body and assist in weight loss. Kangen Water is highly recommended.

If you have to buy bottled water, please use only the spring water variety as it contains minerals your body needs. On occasion if you crave something sweet to drink, opt for freshly made vegetable or fruit juice.

Green tea increases metabolism and helps  burn fat faster.

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We have now covered everything you need to know to start on your way to proper hydration for weight loss.

By: Tamra Hammett RD, LDN

 

Proper Nutrition For Athletes

Athletes aim to  build lean muscle mass  to increase their athletic performance. If you are an athlete, the important key to achieving your muscle gain goals is to have proper nutrition and calorie intake for your workout routine. Most competitive athletes know that not all calories are created equal.

Eating healthy foods from well balanced diet menu and thus getting the right calories is a must.

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Once you have the the obligatory nutritional base covered you may want to explore some supplements. But let’s first review the basic components every athlete needs to be mindful of getting.

Carbohydrates

proper nutrition for athletes - carbohydrares, picture

Carbohydrates are the leading energy resource for building strength in muscles. Carbohydrates are stored as glycogen in the muscles to provide energy for short, explosive bursts of exercise. The harder and longer you workout, the more carbohydrates your muscles need. If your stored glycogens are exhausted then you will feel a drop in energy and find it very difficult to continue exercising. If you continue to work out without any energy stores then the body will start burning muscle instead of fat reducing your exercise effectiveness. You can see why eating enough of the proper foods for good carbohydrates is important when building muscles  through strength training.

Protein

for proper athlete nutrition protein, illustration

In order to build muscle your body needs protein because it is the foundational building block for muscle tissue. The amount you exercise and body weight will both play a factor in how much protein your body requires. You should consult a nutritionist or personal trainer to determine the proper protein uptake you need but a general rule is around half a gram of protein per pound of body mass for average athletes. If you are serious about strength training and workout 5 or more times a week you may want 0.6 to 0.8 grams of protein per pound of body weight.

Burn Fat, Build Muscle

Even though your ultimate goal is to burn fat and  build muscle  you need to include some fat into your diet to keep your body healthy. This will help your body burn fat and keep muscle along with giving you some wiggle room in your diet. You should aim for 25% of your calories to come from unsaturated fat.

Additional Hydration, Nutrition

Athletes require more than the dubious standard eight glasses of water a day to replace the fluids lost during an intense workout. Please make sure that the quality and purity of water you drink is supreme. It should have no chemicals like chlorine and fluoride but it should also not be completely deminerilized. Kangen water is  recommended by some athletes. It is a good idea to consume about a liter of water during a workout and 2 cups of water before and after your workout. This will ensure your body does not become dehydrated during an exercise routine lessening the impact of your efforts.

Another option is a protein shake designed as a meal replacement; although this may just be a snack if you are really pushing hard. It is important to recharge your body after exercising with protein, carbohydrates and hydration so that your body is fully fueled for the next intense session. This will help promote fat burning after your workout and complement building muscle mass in future workouts.

proper supplement for athletes nutrition is protein drink

Nutritional Supplements For Athletes

There are many nutritional supplements touted as the best thing ever however trained athletes should know that some of these products could be gimmicks. Since nutritional supplements are not regulated by the FDA there is a lot of room for stretching the truth. Seasoned strength trainers do utilize a few supplements including whey protein powders, creatine and fish oils.

 

Creatine

Creatine is a supplement that helps muscles recover from a workout and is a good way to speed up muscle building when coupled with a solid diet and exercise regiment. Creatine occurs naturally in some meats but you can take about 5 grams for 5 days for an extra boost. It is a good idea to rotate creatine usage to maximize its affect in building muscle. Many athletes take it for 5 days then take 5 days off and start using again. Be aware that if you take creatine everyday eventually it will lose effectiveness.

Green Tea

green tea benefits athletic performance by reducing oxidative stress

The benefits of green tea are numerous. It is very rich in antioxidants which are important for protection from oxidative stress and excellerated aging. Green tea has been around for thousands of years and has no known side effects. It increases metabolism and helps burn fat.    Green tea extract    is one supplement that no athlete should overlook.

Remember to always consult a registered nutritionist and qualified physician before you start taking any new or additional supplements.

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By: Mark Simon

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Hydration And Healthy Diet For Athletes

Hydration plays  a very impotrant part in healthy diet for athletes. Healthy diet includes proper and plentyful hydration which helps improve fitness and overall athletic performance. Drinking plenty of pure water and other healthy liquids like    Green Tea    is also an essential key to faster after performance recovery.

With the evolution of the extreme sports concept, the topic of sports nutrition has gained a lot of importance and attention from the athletes as well as from the media. The professional athletes performing in extreme sports hold an elevated status in society and this realization has pushed lots of initiatives to produce the latest and most effective in sports nutrition.

During the old days, athletes have relied steadily on the carefree formula of fast-food fare and energy drinks.

Now that competition is growing more and more intense each day, athletes are acquiring the expertise of sports science experts to make sure that they can maximize their physical and mental potentials to its outmost limits and perform at their best.

To illustrate the significance and importance of proper hydration, let’s take an example of the motorcycle sport, which is one of the most popular extreme sports around.

A motorcycle rider, among other skills, needs to exhibit a lot of courage as he takes in a lot of punishment in his body. Because of this, a rider must consider his overall physical fitness as much as his technical skills in competitions. Establishing adequate hydration levels and keeping the physical stamina is a must in order to keep up with the rigors of the motorcycle events.

Forget winning, it is not really easy even to participate and survive in a 20-30 minute contest under the most brutal conditions, such as shocks from the bumps and extreme heat. Managing and overcoming severe heat is one of the most difficult factors in any kind of sport.

In a typical motorcycle contest, if one monitors the vital signs of the athletes, one can easily observe that their heart-rates perform at the maximum level and their body tries its best to cope up with the demand of the situation.

Since motorcycling sport involves competing in adverse surroundings under very extreme temperatures, thermoregulation and hydration are the major concerns.

Riders are faced with almost no time to hydrate themselves because a typical motorcycle event lasts about only 20-45 minutes. It is very important then that motorcycle riders monitor their consumption of fluids closely days before the competition, paying close attention to those days when practices are held up to the qualifying rounds during the weekend before the main event.

Days before the competition itself, riders must take fluids, especially pure water, consistently in order to achieve and maintain a steady hydration level prior to the main event.  Green tea helps protect  against oxidative stress and speed up muscle fatigue recovery.

Motorcycle riders involved in heavy competition should strive to consume 20-40 ounces of liquid every hour during his time at the racetrack and must continue drinking about 20 ounces per hour after the track session. To effectively monitor hydration levels of a rider, he can weigh himself on the scales every morning and do so again after every session.

Two percent of the total body weight, and not more than that, should be eliminated, and it must be replaced with 150 percent of the water reduced on that day in order to achieve maximum performance for next day’s session.

A slight decrease in fluids can already have an effect on an athlete’s performance, specifically on the force capability of the muscles.

The stamina and hydration levels in the body form the basis for fine performance in any motor cross championship. And the one, who strikes off a perfect balance of fluids, nutrition and water in his intake, can manipulate and maneuver his bike at very high levels, even at the most stressful of situations.

That’s why it’s extremely important for athletes not to overlook the aspect of drinking water and other fluids in their diet and nutrition. It is that crucial factor that can make or break the athletes road to victory.

By Chris M

 

10 Healthy Foods To Help Keep Your Weight Down And Your Health Up

Healthy weight loss includes healthy foods. You’ll do well, when planning  your healthy diet , if you keep in mind that limiting calorie intake in itself is not enough to ensure good and healthy results.

A good diet should make the most of every calorie by packing in nutrients and other benefits.
The following list will show you which foods are packed with nutrition and why they should definitely be included in your daily healthy diet menu.

 

Ten Healthiest Foods

#1 Wild salmon

Nutrition experts agree that salmon is one of the most healthful foods you can eat.

It contains low amounts of saturated fats and high amounts of protein.
It also has those famous omega-3 oils which help prevent heart disease and cholesterol.

Make sure it’s wild salmon because farmed salmon has significantly less nutritional value than wild salmon.

 

#2 Spinach

spinach top 10 healthiest food spinach is reich in fibre, iron and is healthy food

For variety you may want to substitute kale or collard greens.
The key is for you not to leave these wonderful leafy greens out of your diet.

Spinach is one the ten healthiest foods because it has a high vitamin content and lots of fiber. It has virtually no fat and it is said to be  beneficial for reducing inflammation.

#3 Nuts

top 10 healthy foods include nuts

Tree nuts including walnuts and almonds contain good fats, protein and lots of fiber.

One of the wonderful benefits of eating  nuts is that they keep you feeling full and thus reducing food cravings which may lead to overeating and poor food choices.

 

#4 Tomatoes

healthy tomatoes packed with nutrients like lycopene

Tomatoes and any brightly colored vegetables are your friends because they contain phytonutrients and anti-oxidants.

Tomatoes also contain lycopene which is believed to help prevent cancer.

 

#5 Blueberries

blueberries, healthy, delicious and good for the brain and memory 10 healthy foods for weight loss include blueberries

Blueberries contain powerful antioxidants.

They tend to be connected with the brain and memory too in some circles.

In any case they are healthy and beneficial, delicious and low in calories. They make a wonderful treat.

 

The rest of the items on the list of the 10 healthiest foods are:

#6 Beans

#7 Tofu

tofu can be attractive when prepared like this and it's top 10 healthy food one of the simpliest ways of serving tofu

#8 Lamb

#9 Oat Meal

 

#10 Apples

Yes, the apple is one of the 10 healthiest foods. Didn’t your grandmother tell you so? She was right just as she was when she urged you to eat your veggies.

No list can be complete and exhaustive. You can add many similar items to it that are closely related.

All of these 10 healthiest foods contain very limited amounts fat.

They are high in crucial nutrients that will help you fight off disease and keep your body in  healthy shape. Remember that eating less is not enough.

To lose weight and to be healthy you need to eat right. Make your food work for you with the 10 healthy weight loss foods.

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What Should Athletes Eat And What To Watch For

Nutrition information for athletes and for health conscious people is very important. Eating fresh vegetables, fruits and proteins most of the time is an ideal worth striving for. Good  supplements  use may also be helpful.

For those times when manufactured products like protein powders and other packaged articles need to be used there is one action that should be taken when deciding on which food products to buy:

 

Read Nutrition facts labels

athletes need to read nutrition facs labels

 

You can never know all the ingredients contained in what you eat. However,  it’s very good idea to look at the nutrition facts labels on food products that have them. Then you can make an informed decision whether to buy and use them.

It’s very easy to choose foods based on what they look like since some packaging is very appealing. But packaging is not what you eat.

It gets more difficult when you want to find something that is also good for you.

Nutrition facts labels may not seem like good reading when they reveal the truth about something you really enjoy eating.

But you will want to read them to make sure you are not ingesting frequently and on a regular basis something that you know is bad for your health and for your athletic performance.

Ingredients labels can be especially important to read if you’re trying to avoid or minimize certain substances like sodium, trans fatty acids and refined high glycemic index carbohydrates.

young athletes in action athletic food break

It’s also important to read nutrition facts labels correctly, because they list the nutrients of foods per serving.

Food packages almost always contain more than one serving. It makes sense for food packaged intended for a family or a group of people.

It can be misleading when it comes to snack packs and beverages.

Who eats part of a snack bag or drinks only part of a bottle, saving the rest for later?

Why don’t they just make one serving bags and bottles?

If it’s because they would be too small, that’s probably a food or drink you want to avoid.

large drinks athletes may want to avoid

Nutrition facts labels also usually pertain to a 2000 calorie diet. So what the nutrition facts mean to you will depend on how you eat or how you should eat.

They will list the number of calories per serving but if you eat the entire contents that consisted of 2 servings you’re actually eating twice the calories listed. This goes for all of the nutrients in the food.

Nutrition facts labels are a good guide, but they’re not always completely factual.

Take Ingredients Labels With A Grain Of Salt

Nutrition facts labels are now required to list the amount of trans fats in the contents.

You will often see products loudly proclaiming that they have zero trans fats but that may be deceptive.

In reality food products manufacturers are allowed to list 0 grams of trans fats on their labels as long as the amount is under 1 g per serving.

So if you eat several servings, it can easily add up to a significant amount of trans fats which is far from zero.

Nutrition information is never one hundred per cent accurate.

When using manufactured, prepackaged and processed foods the ingredients labels are all we can go by. Athletes and everybody who cares about their health need to read them.

When it comes to natural foods, deciding whether something is healthy is pretty straight forward.

Athletes, whether young, developing or at their peak levels as well as healthy conscious people should always strive to eat healthy, natural and fresh foods combined into a healthy diet menu.

When the need to use manufactured products arises as it occasionally will, nutrition information for athletes and anyone else can and should be gleaned from reading nutrition facts labels.

 

Balanced Diet Menu

A balanced diet is the most effective way to lose weight and is a healthy alternative to fad and crash dieting. The guide to a balanced diet menu below will enable you to lose weight and diet in a healthy way and enjoy your food.

Breakthrough: Lose 90 lbs in 45 days!

nutritional diets, balanced diet menu    healthy eating diets, nutritious diets balanced diet, eat some fruit if not using fruit diets

There are many balanced diets, from balanced vegetarian diet to all foods allowed ones, and you can choose whichever one you want or construct your balanced menu from the general guidelines below.

The advantage of a balanced diet is that its menu provides your body everything it needs, so you are healthy and thus more likely to lose weight as well.

Balanced Diet Menu And Weight Loss

The  great advantage of a diet menu that is balanced is that it allows you to lose weight naturally rather than having to give up a food group or do the fad or crash diets which are not necessarily healthy and especially in the long run will not sustain your body.

Composition of Balanced Diet Menus

Most nutrition experts agree that balanced diet menus are based on three basic concepts:

1. Balance

Generally, health professionals recommend a diet consisting of the following:

Carbohydrate intake : 55-65%

Protein intake 10-20%

Fats Up to 15 – 25%

2. Moderation

Many dieting programs are successful simply because they are very good at helping people learn to plan portion sizes.

Generally the accepted wisdom is that meals should be eaten 3 – 5 times a day and this will have the affect of decreasing hunger pangs and the desire to overeat.

You can eat the meals at any time of day and one rule is to always eat breakfast as it’s the most important meal of the day. Skipping brakfast is not good for the smooth functioning and overall health of your body, especially if done routinely. It deffinitely sabotages any weight loss program.

3. Variety

All healthy diets involve the inclusion of several food-types.

The primary reason for this is that by including variety in your diet, you increase your chances of obtaining the required amounts of essential nutrients you need.

Vitamin and mineral composition is food-specific, so you need to eat a wide variety of foods to get all the essential nutrients for overall health.

Variety means that you won’t likely get bored, and it allows you to enjoy many different and palate pleasing foods.

If you check one of the world’s healthiest diets it’s the Japanese diet. The Japanese tend to eat a greater variety of different foods and people tend to be less obese and live longer than with any other diet

The Composition of a Balanced Diet:

Fruits and Vegetables

Healthy Eating means having at least 5 portions a day –  try to eat whole fresh fruits and vegetables. Freshly squeezed or made juices count as long as you drink them with the pulp. Commercial juices are devoid of fibre. Also included in this group are beans, like baked beans, pulses and lentils.

Good carbohydrates

In this group you should also aim for 5 portions daily.

This group includes cereals, pasta, rice, noodles, oats, bread and boiled jacket potatoes.

You should aim to include at least one food from this group at each meal.

Dairy Foods

In this group, 2-3 servings daily should be the aim and the group includes:

Milk, cheese and yogurt which are good but restrict the amount of butter, eggs and cream. Caution: If you suffer any allergies to any foods listed, please avoid them. These are general guidelines only.

Meat, Fish, and Alternatives

In this group aim for 2-3 servings, this group includes:

Eggs, poultry, meat and fish and derivatives such as beef burgers and fishcakes.

You should choose lean meat such as fish or chicken without skin and only have burgers and fishcakes occasionally as treats.

Alternative sources of protein such as nuts, tofu, mycoprotein, vegetable protein and kidney beans.

Foods Containing Fat, and Foods Containing Sugar

In a balanced diet you will always do best to eat naturally from the earth and only eat a small amount of processed foods  high in saturated fats such as butter, mayonnaise, cream, crisps and fried foods, cakes, ice cream. Shun carbonated drinks.

It is essential to include a small amount of fat in your diet, but the emphasis should be on unsaturated fats, for example:

Olive, sunflower and sesami oil and oily fish such as salmon and mackerel.

Balanced diets will help you lose weight

Healthy diet for weight loss is a balanced diet. It will help you lose weight if you learn portion control, which will allow you to eat a bit of everything including your favorites.

Our bodies were designed to eat a balanced diet and not necessarily to restrict or eliminate specific food groups.

You won’t constantly feel hungry and you will feel healthy,  lose weight quickly and keep it off.

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The above are general guidelines for you to customize for your own use.  Simply follow the guidelines and tailor them to suit your unique body for health and weight control.

http://www.net-planet.org/index.html

By sacha tarkovsky

 

Healthy Weight Loss Benefits Of Green Tea

Healthy diet weight loss can be significantly aided by the use of   green tea extract .   Research confirms that the active ingredients of green tea promote increase in metabolic rate and burning of fat. There are many  varieties of green tea available  and all of them are greatly beneficial.

A study that appeared in American Journal of Clinical Nutrition found that 4% increase in overall energy expenditure in 24 hours was attributed to green tea extract. The findings further specified that the extra expenditure took place during the day and concluded that the 4% increase due to green tea extract actually translated into thirty five to 43% increase in daytime thermogenesis. (Thermogenesis is the body’s rate of burning calories.)

None of the subjects that participated in the research study reported any side effects. No meaningful changes in heart rates were noticed.

This is very significant and hugely important to note. From health perspective, green tea extract is different from some prescription drugs for obesity, and even herbal products like ephedra, which can raise heart rates and blood pressure.

At Healthy Diet Weight Loss.org we do our utmost to feature only the things and ways that are healthy. We believe first and foremost in healthy and balanced diet menu, drinking clean pure water and avoiding our modern age chemical laden and highly processed foods.

Many of the diseases of today are modern diseases in a sense, since they were not nearly as prevalent in not so distant history. The foods and drinks that have a long track record of being used historically without any ill effects are those we have more confidence in.

Green tea has a long and fascinating history of four thousand years.

It originated in China and is associated with many cultures in Asia, especially Japan. The healthy value of this particular kind of tea, which undergoes minimal oxidation during processing, can thus be further validated.

The Japanese enjoy longevity that is ranking at or close to the top of the world. They drink what they call “ocha” or “nihoncha” daily.

Green tea has also been used as traditional medicine in China, Japan, India and Thailand to control bleeding, heal wounds, regulate body temperature, blood sugar and to promote digestion.

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In the West many studies have been conducted to see if there are really any benefits.

In 2006 a study published in the Journal of the American Medical Association the conclusion was:
“Green tea consumption is associated with reduced mortality due to all causes and due to cardiovascular disease but not with reduced mortality due to cancer.”

Yale University School of Medicine researchers issued a review article looking at over 100 studies on the health benefits of green tea. In what they called an “Asian paradox” they refer to lower rates of heart disease and cancer in Asia despite higher percentage of cigarette smokers. Their theory is that the consumption of 1.2 liters of green tea per day by many Asians provides plenty of polyphenols and other antioxidants.

We are concerned with healthy diet weight loss, with good effects of whatever we eat or ingest.
There have been numerous studies conducted all over the world on green tea, too numerous to cover in this article.

Perhaps one more deserves a mention here. It points out a side benefit in addition to losing weight which many people may appreciate.

The August 22, 2006 edition of Biological Psychology published a study looking at the modification of stress response using a chemical L-Theanine found in green tea.

It “suggests that the oral intake of L-Theanine could cause anti-stress effects via the inhibition of cortical neuron excitation.

In conclusion, please always check with your doctor before taking any supplements or altering your diet.
There is always a chance that there could be some adverse interaction with the drugs you are taking.

After having done that you’ll be safe.

Even if you just drink green tea each day, you will benefit. While the speed of the desired weight loss won’t be as fast as when using a green tea extract, studies have indicated that just one cup of green tea per day can result in a loss of 5 pounds in one year.

And then there are all the other benefits of the antioxidant content of    green tea   .

Authored by healthydietweightloss.org

Video Below: Matcha (Green Tea) Harvesting And Processing

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Is Your Young Athlete Fueled By Unhealthy Foods?

There are 4 ways to stop your young athlete from eating junk foods that you need to know about if your child is involved in any kind of organized sport activity.

You are very likely familiar with the last minute scramble to find inexpensive snacks and drinks that the whole team will like on your scheduled day. It’s not easy to find healthy drinks and snacks quickly.

 

It’s just one more thing on the endless list of things that we moms (and dads) do for our kids.

Children are becoming involved in organized sports at early ages, as young as three years old.

 

Between the practices and the games our children are committed to anywhere from 2 to 7 days of the week.

a young athletic games winner

While they are benefiting from the physical activity, the junk foods and drinks they are often consuming at these events can easily cancel out those benefits.

In the busyness of our lives, it’s easy to not realize how often kids are eating and drinking processed foods with ingredients like high fructose corn syrup, refined grains, trans-fats, artificial colors and flavors.

examples of drinks young athletes should avoid

4 Ways You Can Save Your Child Athlete From Junk Food Overload:

child athlete junk food overload should be prevented

#1)  As a mom, you can ask your child’s coach to consider allowing each player to bring his or her own snack and beverage, which will give you more control over what your child consumes.

#2) If that is not an option, you can let your child know that as his or her parent, you have decided that you are going to be packing healthy snacks for practices and games.

 

It is our responsibility to take care of our children’s health, and this is one way to do that. If your child resists,you’ll want to be consistent and also appeal to his or her desire to perform optimally, like his or her favorite professional athletes.

#3) Find a high school, college or professional athlete in your child’s sport that is a good role model for real athlete food nutrition.

#4) If you are tied into the snack schedule, whether it is for sports, school or church, set a good example. Take the extra few minutes or spend a little extra to buy a real food snack, like string cheese or fruit. Make some homemade whole grain cookies or protein bars. Keep the beverage a good water, which is what young athletes need most.

With kids, there’s no way around the craziness of our schedules, but as moms who love our kids, we need to be advocates for their health.

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We can do this through educating ourselves and through leading by example. We can always put to use the 4 ways to stop your young athlete from eating junk foods.

By: Angelle Batten

Article Directory: http://www.articledashboard.com

What Should Young Athletes Eat And When

Nutrition for young athletes and meal timing, the food they eat as well as when to have their meals and snacks, is really very important. Young athletic students need to be taught and learn what to eat and the best times to eat it. This will depend on the activities they engage in.

Before exercise, players need the kind of nutrition that is going to keep them full for a long time by providing complex carbohydrates to give them energy. We will cover the healthy menu choices as you read on.

Eating a small snack is a good idea about 30 minutes to 1 hour before the activity. Larger snacks  should be eaten two hours before  while meals should be given 3 hours to digest.

This allows the body to process food properly and reduces the risk of illness or negative effects, such as cramps.  By eating at proper times before exercise, the training or competing, young sports persons ensure that they are fuelling their body appropriately for the work they will be doing.

After exercising, they should eat again. There is no exact rule for how many minutes or hours an athlete should eat following exercise. But eating soon after promotes healthy regrowth of muscles and it replenishes the body with vital nutrients, allowing the young athlete to recover faster.

The metabolism is elevated for at least two hours after exercise. Eating anytime during that period is appropriate and many nutritionists suggest eating within 60 to 90 minutes of activity. Eating during this period encourages the body to use the food as energy for muscles instead of storing it as fat.

What Young Athletes Need To Eat Before Exercise

Examples of healthy menu items to provide good carbs, some protein: 

healthy diet menu for young athletes before exercise

Fruit
Whole grains
Protein Powder Drink (please try to avoid Protein Bars)
Fresh Vegetable (raw or steamed)
Plain Yogurt (make sure it is just yogurt without added starch)

These foods are rich in complex carbohydrates, which increase the amount of stored energy in the athlete’s muscles and provide a long and sustained power. They also give adequate protein necessary for balanced nutrition. Some protein needs to be included in every meal and snack.

What Young Athletes Need To Eat After Exercise

after exercise a young athlete needs a healthy diet menu including whole grains, vegetables, protein young athletes healthy diet menu after exercise rich in protein and with greens whole grains are good for athletes, a part of healthy balanced diet menu  healthy diet menu for young athletes includes plain yougurt a good source of protein and probiotics 

To use energy as muscle fuel and not for fat storage in the body,  it is necessary to eat a mix of carbohydrates and (especially after a strenuous activity) a good amount of protein.  Protein is necessary to rebuild muscles and promote quick recovery. Carbohydrates provide long energy and should make up the larger part of food even after exercise.

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Protein should make up about 1/5 of the calories consumed after exercise. Athletes should consume between 300 and 400 calories within an hour of working out. Examples of good food choices for this period include:

A bagel and 3 ounces of tuna fish
Banana and plain yogurt

(remember you want 100% yougurt with no added starch, corn syrup guar gum and other compounds rutinely added to yogurt)

2 cups of oatmeal with blueberries and 2 cups of almond milk

You can modify the above examples and keep the menu interesting by using other grains like brown or basmati rice instead of the bagel, using wild salmon or chicken breast insead of tuna, different berries, different milk etc. Be creative. Kids get bored very quickly and easily so keep it full of surprises while adhering to the basic principles of healthy diet menu to achieve the desired nutrition for young athletes.

Article Source: http://EzineArticles.com/?expert=Elise_Jackson

Watch This Post Exercise Recovery Bevarage, Meal Video:

 

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Nutrition Information For Athletes That You Must Know- Protein Bars Or Not

Proper athletic nutrition is crucial for peak performance and health now as well as in the long term and the athlete diet menu should not be rutinely compromised. Perhaps due to shortage of time and the need for convenience athletes often ask if eating a protein bar is a good source of nutrients for meal replacement.

I would suggest avoiding nutritional bars since the nutritional content is, for the most part, not ideal.

While healthy diet for athletes with properly balanced menu should be the main source of nutrition, there is a limited place for  supplements  and the so called meal replacements.

Better Alternative To Protein Bars 

protein bars not cool says nutrition information for athletes

Protein bars did have a place in bodybuilders sport bags when the powdered mixes available were only containing in the high teens to low twenties grams of protein. Now though these mixes are pushing the 60 gram threshold – something the bars can’t compete with. These bars are convenient but perhaps too convenient as they are high in saturated fats and sugars.

It may be less convenient for you but try to carry two sport bottles with you. One with good quality water and the other with a powder mix so that you can supplement your nutritional requirements.

 

Powders And Protein Bars Compared 

Random Powder: 

Just picking a random powder you can see the benefits over bars:

NB Isopure low-carb (packets) about $1.89 (USD$) per serving

Calories 220

Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 450mg

Potassium 900mg

Carbohydrates 10g

Fiber 0g

Sugars 0g

Protein 42g

Random Bar 

Your low-carb bar … PRICE ??? (more than $2.50, probably)

Calories 248

Fat 12.1g

Saturated Fat 3.7g

Carbohydrates 14.4g

Sugars 1.3g

Protein 23.4g

If you are in a real hurry and for some good reason that is not habitual are unable to get to healthy toxic chemical free nutritious food, then perhaps once in a while in cases of emergency these types of bars will not do too much damage. However, you should never use a bar or even a shake as a meal replacement on a regular basis.

It will be a good idea for you to keep a daily food diary if you aren’t sure of what portion of your meals are good and nutritious and if too much of meal replacement and junk food enters your body.

Please take advantage of this article information and use it. It will enhance your performance and improve your chances of staying healthy. Read and put into practice everything you can find and that makes sense to you on the subject of healthy diet for athletes and nutrition information for athletes.

Author: Ty Magnum


Article Source: http://EzineArticles.com/?expert=Ty_Magnum

Nutrition For Athletes Informative Video:

 

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What Should Young Athletes Eat

Nutrition for young athletes is infinitely important as it is for all children. It is often claimed that athletic children need more nutrients, particularly protein, in their diet.

Young Athletes Protein Requirement

While kids who are athletically active use more energy and certainly require more calories to replace it, more protein does not, contrary to popular opinion, add up to more muscle. This misconception most likely stems from the deterioration associated with protein deficiency, an extremely rare condition among American children. Nutritionists recommend a mere 15% daily intake of protein for athletes, with 50% allotted for carbs the body’s primary fuel.

Young Athletes And Supplements

Another common misconception is that kids who are active athletes need more vitamins than children who are not athletic. While some supplementation with carefully chosen natural vitamins and minerals may at times be helpful, great caution is called for. Taking too many supplements can lead to an overdose. A healthy, balanced diet is always best. The need for  supplements  arises in case of poor food choices such as fast foods, junk foods and supermarket ready made meals when they form a regular diet. Even then no supplements can fully make up for a well balanced healthy diet menu.

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Hydration For Young Athletes

Fluid requirements, on the other hand, are greatly elevated during any strenuous exercise, especially since lack of thirst is not considered a reliable indicator of sufficient hydration. The Center for Disease Control recommends drinking water every 15-20 minutes before, during and after exercising, especially in the heat. Avoid drinking pop and all carbonated drinks and also bottled reverse osmosis water as it is devoid of any minerals.

Bottled spring water is OK. Some athletes and nutritionists very highly recommend Kangen water.

To sum up the key points above, athletic children need extra food-energy but shouldn’t change the balance of calorie-type ratios in their diet. Even more important than a balanced diet for an athlete is constant attentiveness to their hydration schedule.

Timing Of Meals

Eating  directly before a vigorous activity will slow athletic performance.

Sugar And Temporary Energy Boost Myth

The energy rush we get from sugar strolls by leisurely more than it rushes.

The body relies on stored energy in the form of glucose stored in the muscles and liver. So not only is the sugar useless, but it can even increase the risk of gastrointestinal problems such as cramps and nausea according to Suzanne Nelson Sc.D. RD, University of Washington.

Parents Role In Young Athletes Nutrition

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Incorporate a little fun and variety in the menu of your young athlete. Keep in mind that meal times are a perfect opportunity to embed a positive outlook on healthy eating in your children. So try to keep it fun and avoid conflict. Also, feel free to indulge them in their favorite foods occasionally (variety is a great way to build excitement and a positive attitude towards nutrition). Just don’t compromise healthy eating right out of their routine. Consider keeping a daily food diary. It will help to make sure that you stay on track. Always remember who decides the menu. Balanced diet menu is healthy diet menu and it will provide good nutrition for young athletes.

By: Alex Tatarinov-Levin

Article Directory: http://www.articledashboard.com

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Nutrition For Young Athletes Lecture In Front Of Kid Athletes Video:

 

 

Healthy Lifestyle For Athletes, Sufficient Sleep

Healthy lifestyle for athletes includes not only healthy diet with a balanced menu, good hydration with plenty of pure, clean water and regular training practice. What most athletes as well as the general population lack is adequate amount of sleep.

Sleep is especially important, indeed indispensible, for the young athletes and the teenage athletes in particular. Their bodies need more of it as they develop and grow. Not much attention is being paid to the importance of sleep by athletes in general.

From the top of the professional ranks to amateur weekend warriors, athletes recognize the importance of regular practice and proper nutrition.

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However, many of them neglect to realize the impact of a good night’s sleep upon their health and quality of performance.

Regular, high quality sleep offers a range of health benefits, including reduced stress and increased athletic performance.

Some professional athletes recognize the value of a good night’s sleep and how a sleep problem can have a significant negative affect on their performance.

It is predominantly the amateurs and weekend warrior types who tend to live it up on the weekends at the expence of sleeping time. They could significantly improve their games by getting regular, high quality sleep.

 

According to a study recently performed at the Stanford Sleep Disorders Clinic and Research Laboratory, a group of basketball players experienced less fatigue, increased concentration, and quicker reaction times. A previous study also found that individuals who got less sleep also experienced impaired glucose metabolism, which negatively affects how the body stores and processes glucose, which in turn has a detrimental effect on their energy levels.

Getting regular sleep also offers further health benefits, such as increased creativity and reduced stress. Everyone knows that they function better when they’ve gotten a good night’s sleep the day before. Moreover, regular high quality sleep can have an incredible positive effect on your overall health. On the other hand, individuals who experience sleep disorders are more likely to suffer from various health issues because of their sleep problems.

Reasons to make sufficient sleep a priority in your life:

1. Reduced Stress – When you are sleep deprived, your body goes into a state of high alert – meaning that your blood pressure rises and production of stress hormones like cortisol increases. Not only does high blood pressure put you at risk for a host of health problems, more stress hormones actually make it more difficult for you to fall asleep when the time comes. Furthermore, regular sleep makes it easier to cope with life’s stressful situations

2. Weight Control – It has been proven that people who get less than seven hours of sleep each night are more likely to be overweight or obese, and that lack of sleep has a negative impact on the balance of hormones that control your appetite.

3. Alertness & Productivity – Regular sleep increases your alertness and energy levels, causing you to be more productive and engaged the next day. Furthermore, regular sleep helps to keep you safe and aware – read this post on the dangers of sleep deprivation for more information.

4. Memory Boost – Memory consolidation happens while you sleep; during the night, your body processes the previous day and makes connections between events, sensory input, feelings, and older memories. Depriving yourself of sleep can lead to memory loss and related problems.

5. Reduced Risk of Depression – The amount of sleep you get has a direct effect on your serotonin levels, and people with a serotonin deficiency are much more likely to suffer from depression. Therefore, etting at least eight hours of sleep a night can have a direct effect on your brain chemistry and mood.

6. Stronger Immune System – Being sleep deprived can literally make you sick – by weakening your immune system so that your body has a harder time fighting off viruses and infections. Regular sleep can not only help you recover faster, it can prevent you from becoming ill in the first place.

7. Improved Physical Appearance – The term “beauty sleep” has very real connotations, because while you sleep your body restores and regenerates itself, including your skin and muscle tissue. Lack of sleep speeds up the aging process, resulting in dull skin, wrinkles, and dark under-eye circles.

8. Heart Health – Sleep deprivation has been linked to an increase in blood pressure and cholesterol, which are major risk factors for heart disease and strokes (among other things).

9. Diabetes Prevention – People, even otherwise fit and healthy individuals, have developed insulin resistance (a symptom linked to the onset of Type 2 diabetes) after being deprived of the deepest stage of sleep for only a few nights – an effect comparable to gaining twenty or thirty pounds. It goes to follow that regular sleep can help prevent diabetes.

10. Brain Power- Regular sleep allows your brain to process information more quickly and completely; your mind can comprehend new concepts more quickly and you will be more intellectually acute overall with plenty of rest. Learning new skills will also be easier, as your concentration is improved.

11. Increased Coordination – If you participate in any sports or other activities that require coordination and physical fitness, a good night’s sleep will ensure you are at the peak of your abilities. Your ability to work out and build muscle and endurance is also enhanced with consistent rest.

12.Overall Safety – People who get regular sleep are significantly less likely to engage in risky behaviors and substance abuse, as well as to use potentially harmful prescription drugs and other chemical sleep aids.

13. Better Moods – Lack of sleep tends to result in crankiness and a general negative and pessimistic mood; sleep deprived people can be unpleasant to be around and anti-social; on the other hand, more healthy sleep can lead to more positive interaction with others and increased happiness.

14. Heightened Creativity – Many artists and other creative types have come up with their best ideas and insights during their dreams or immediately after waking up from a deep sleep. Moreover, studies have suggested that sleep is key to creative problem solving – and the phrase “why don’t you sleep on it?” has become a popular adage for a good reason.

15. Longevity – Studies have shown that individuals who get a full night’s sleep (between seven to nine hours) on a regular basis tend to live longer lives – probably due to all the health benefits listed previously.

By Jacqueline Z
Published: 7/15/2008

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Athlete Nutrition Guidelines, Healthy Muscle Gain

The goal of virtually every athlete is to give their body the necessary nutrition which will help them  gain muscle for best performance  and keep the body lean and free of excess weight. It can be achieved through healthy diet for weight loss and muscle gain.

In my experience as a trainer and athlete coach I have found these nutrition guidelines to be of great help.

Proper Nutrition For Athletes should include the following 8 items

Pure Water

Simply outstanding. My home town is in the tropics and I realize that our tropical climate makes water requirements even higher than usual.

benefits of drinking water illustrated, young athlete

Every other beverage is inferior so you really don’t need anything else. Even low levels of dehydration (1% of bodyweight lost in sweat) cause big drops in performance and health. Having water on hand makes you less likely to drink other nonsense drinks.

Benefits Of Drinking Water

Water improves flexibility and muscle tissue quality. It also lubricates joints and is good for your skin health and appearance. Water aids digestion and is essential for cellular level chemical processes. Drinking regularly will help prevent overeating. Cold water even burns a couple more calories each day (which does add up in the long run).

Performance wise, proper water intake will reduce cramping. In my experience, I have found that the key component for preventing my athletes from cramping during competition is not fancy sports supplements or magic foods.

The key is hydration. Colored urine is a no-no for any of my guys. Once they learn how effective this simple strategy is I don’t need to nag anymore. Bring pure water with you everywhere and drink constantly. More pee breaks are a decent tradeoff for the huge amount of benefits that water gives you. Bring clean water around with you everywhere. Uh…the bottle is for water so that you are reminded to drink enough.

Unprocessed Meat

I want to be clear that you must really see that the meat is from a natural source not a processed one, and for that it’s helpful to think of meat as animals. If you are seeing a piece of chicken, you can imagine that it was once a living, breathing animal. This is harder to do when you see a chicken cracker or chicken sausage which are vastly inferior to actual piece of chicken.

Get lean cuts of meat. Animal fat is saturated and gets you those dreaded heart complications if you eat too much of it. Lean cuts of any meat are really great sources of protein. Chicken, beef, pork, lamb, deer, ostrich. Yup all good. If possible go for the grass fed or “free range” meats because they have a better omega-3 to omega-6 ratio. But if that’s too expensive on inaccessible then its not the end of the world. Get the regular meat and make up the ratio via healthy omega-3 fats like fish oils and flax seeds.

Eggs

Top notch source of protein. Minimal saturated fat (only 1.5g per egg compare this with 10-15g per hamburger patty). I can’t believe there are even doctors and nutritionists that tell us 2 eggs per week are all out bodies can handle. Parents say “no eggs kids, they are dangerous” but let’s go to a fast food restaurant and eat jumbo sized triple patty burgers…hard to figure out, but happens all the time. Did you know that the saturated fat in one hamburger patty is equal to that in 8-10 eggs?

Personally I eat about 6 eggs on average per day. Whenever I take a blood test, my good cholesterol is high and my total cholesterol is at the low end of normal. Eggs… they’re fantastic!

Nuts

High in monounsaturated fat. This means less heart disease, faster metabolic rate and better testosterone levels. Nuts are also high in fiber and taste really good. Keep away from the fried, oiled or salted ones. Get them raw and toast them yourself. They taste great and are a great healthy snack. Different nuts have different ratios of fat types, so eat a variety of types. Macadamias, almonds, cashews, peanuts, pistachios – all good.

proper nutrition for athletes includes nuts, illustration

Natural peanut butter is included in this category. Get those from supermarkets where they grind the nuts for you on the spot. The slight increase in cost is probably worth it over the overly sugared, artificial fat laden regular peanut butter.

Olive Oil

Also a great source of healthy fat. Olive oil raises good cholesterol, contains vitamin E, which acts as an antioxidant, reduces risk of colon cancer, lowers the risk of gallstones and is a good salad dressing. What’s not to like.

Fruits And Vegetables

Carbohydrates have gotten a bad rap since the days of the super low-carb Atkins diet which is still recommended by some personal trainers in Singapore and elsewhere. I believe Atkins is a better idea than a high refined carbohydrate diet but it is not a total health system.

Far more important than total carbohydrate intake however, is the type of carbohydrates that you eat.

Fruits and vegetables should be your main carbohydrate sources. Eat all kinds and all colors. Fruits and vegetables have huge amounts of micronutrients and anti-oxidants. Green vegetables also tend to have cancer preventing properties and the ability to help those who have high blood pressure. Fruits and vegetables also are high in fiber and taste really good as well.

Beans

Beans are great sources of fiber (benefits of fiber listed above). They also have protein but its vegetable protein which is inferior to animal protein. The list of good beans is long. Peas, lentils, chickpeas, kidney beans, navy beans (there are many more types as well) are all good.

Green Tea

Green tea is a great source of potent antioxidants, manages to lower total cholesterol, improves good to bad cholesterol ratio, tastes decent, and has 0 calories. The   benefits of green tea   are indisputable. Make sure to take advantage of this amazing, thousands of years old and proven beverage. This, along with water (as mentioned above) should be your main drink.

Get the above foods into your diet and watch your health levels improve fast. You have nothing to lose and plenty to gain by using and implementing my athlete nutrition guidelines.

By: Coach Jonathan Wong

Article Directory: http://www.articledashboard.com


Athletes And Healthy Eating Lifestyle

Healthy diet for athletes which develops into rutine healthy eating  lifestyle  provides a rich nutrition that plays a huge part in gaining the best athletic performance that lasts.

If you play hockey, golf, football, tennis or whatever your chosen sport is, having the right nutritional balance is essential.

Most nutrients can be obtained by eating the correct foods. Having the correct balance of vitamins, minerals and carbohydrates is an essential part of proper healthy diet and performance enhancing regime.

 

healthy diet for runners healthy diet for teenagers healthy eating for teenage athletes, leads to medals

Being an athlete and participating in sports will require more nutrients as a way of keeping the energy levels up to ensure the athlete remains at peak fitness throughout their activities. Being an athlete is more strenuous on the body and that is the main reason why they will require more nutrients than the regular person.

During their sporting activities athletes tend to lose a lot of fluids. Everyone has heard of dehydration, which is one of the largest problems faced during sports. Losing fluids will cause you to tire much quicker than normal which will have a negative impact on sporting performance.

The reason why some athletes are called professional athletes is that they get paid to perform at their maximum on a daily basis. To do this it is imperative that the body gets proper nutrition. It is vital to drink enough water, have a balanced diet by eating the proper foods and also get the proper nutritional intake.

Different sports will cause the body to require different nutrients. Nearly all professional athletes have a sports nutritionist who helps in providing the correct diet for their particular nutritional needs.

Having a balanced diet is essential and should be based on several different factors. Such as, the type of sports that you are participating in, age, physical condition and body size.

It is always best to consult with a doctor when changing your diet instead of just deciding one for yourself. To go one step further getting a sports nutritionist will help in giving you the correct diet that will suit your body and help in providing the perfect diet to complement your sport.

When exercising it is vital to remember that a lot of fluids will be lost. When you are working out in the gym, doing weights, running, it is easy to forget the fluid loss that you body is experiencing. That is probably the main reason why water is one of the most important parts of sports nutrition.

It makes up about sixty percent of your body weight and is involved in almost all of your bodily processes.

Your body cannot produce and store water, this is the main reason why it is important to replace all fluids that are lost during exercise. If you don’t then dehydration will have a huge part in damaging your athletic abilities. Taking part in sports will require you to consume much more water than eight glasses daily.

Carbohydrates are the most important fuel source. It provides a minimum of sixty to a maximum of seventy percent of our calories. Carbohydrates are found on almost all of the food you consume. Food rich in carbohydrates are fruits, vegetables, pastas, breads, cereals, rice and many more that are too many to mention.

The body converts all starches and sugars in carbohydrates to glucose. The main provider of energy in the body is glucose. That is why an active lifestyle requires more carbohydrates than usual. The body will also store glucose in the liver and muscles that will give your body a energy reserve. If this reserve is not used during sports then it will be more likely to turn into fat. The larger your carbohydrate intake the more energy you will have during sports. If your intake is to high it will have a negative effect as you will begin to increase in fat. Other energy sources include proteins and fats.

Foods that help in providing the most amount of protein would be, eggs, nuts, poultry, fish, meat, beans and dairy products. Proteins will supply about 15 to 20 percent of your daily calorie allowance. The main uses of proteins are in tissue regeneration and muscle building.

If you are an athlete it will pay you great dividends in the long run when you decide to  incorporate healthy diet into your daily life. It stands to reason that people who are not involved in sports or athletics will benefit as well. You will feel much better and will likely lose weight that you don’t need.

Absolutely everyone will be better of if they start and continue to partake in healthy diet which will with time become their healthy eating lifestyle.

By Chris M
Published: 11/15/2006

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Healthy Diet Menu

Make sure there is enough variety in your diet.

Healthy diet menu should provide you with all the nutrients  that you require.

In any healthy diet for weight loss, the absolutely essential requirement is that all the needs for nutrients are covered on a daily basis by adhering to a well balanced diet menu.

Because it is in many cases the lack of nutrients the body needs that causes us to want to eat more.

Twelve Points To Start Your Healthy Diet Menu:

 

1. Have a good, wholesome breakfast. Never skip this meal. For that matter, don’t skip lunch and dinner either. It is very important to have regular meals.

2. Eat in moderation. Many people seem to eat to pass the time or fill some inner, non-stomacular vacuum. If you find yourself heading down that path, stop immediately and assess your situation. Develop another hobby. Like gardening. Weeding, I mean. Don’t gravitate unerringly towards the fruit trees and the vegetable patch.

3. Make sure there is enough variety in your diet. Eating just one or two of the same foods every day can turn tedious in the long run. But, more than that, a varied diet will provide you with a good balance of the necessary nutrients, vitamins, minerals, antioxidants, flavonoids, proteins, carbohydrates, fats, etc. Too much of one thing or too little of another can lead to problems.

4. Include plenty of fresh vegetables, fresh fruit, whole grains, pulses, sprouts, nuts, and dairy products, especially fermented and cultured products like curd, yogurt, etc. And, if you are a non-vegetarian, also fish and poultry products. Too much of red meat is not recommended.

5. Prefer unprocessed and organic foods over processed and inorganic foods. Processed foods are not only low in nutrients, they contain artificial preservatives and flavors that can prove harmful to your health. It is better to go for brown rice, brown bread, whole grain pasta, natural honey rather than white rice, white bread, pasta, and artificial sweeteners. Buy canned or frozen foods only if it is not possible to buy fresh fruit, vegetables, fish, meat, etc.

6. Thoroughly wash  fruits and vegetables  before you eat or cook them. This will get rid of soil particles, wax layers, and micro-organisms. This is pretty elementary, but many people often forget to stop by the tap on the way to the cooking ranger.

7. Don’t overcook the food as that will result in a loss of valuable nutrients. Steam vegetables or have them raw. Adding a little turmeric to the vegetables is very beneficial. Try different or new recipes that you have not tried before. The Internet is a great source to find a great variety of national and international recipes. Trying new methods of food preparation will increase your enjoyment of the meal.

8. Severely limit junk foods. It is not necessary to completely give up the high fat foods like butter, cream, cheese, ice creams, or ‘junk’ food like potato chips, hamburgers, fried chicken, etc. Just limit your intake. Eat less often or eat smaller portions. So long as you know to keep your food portions to a reasonable amount, you can continue eating everything that you want and still remain healthy.

9. Don’t gulp down your food. Eat slowly and chew well. This helps with digestion. Including starters like soups or broths will also assist the digestive process.

10. Eliminate sodas and soft drinks, cut down on coffee, and artificially flavored drinks. Instead, go for green tea, natural fruit and vegetable juices and plenty of water. You should drink at least half a gallon of clean, pure water every day.

11. Alcohol is not good for you. If you can’t live without alcohol, try moderation and limit your intake to one glass maximum per day. Or prepare to live with a liver malfunction at some later date.

12. Time your last meal – dinner or supper – at least 3 or 4 hours before your usual bedtime. Drink a glass of lemon juice and go for a short walk to aid digestion. And don’t get up in the middle of the night to raid the refrigerator. Give your digestive system a rest to prepare it for breakfast.

By Sonal Panse
Published: 3/15/2007

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Daily Food Diary, Healthy Diet Weight Loss Key

Keeping a daily food diary is an essential activity for anyone
who is serious about starting and keeping a particular diet of
their choice whether it is a healthy diet for weight loss or
any weight loss diet.

Even if losing weight is not your goal, keeping a daily food
diary will be of great help in optimizing your food choices.

This activity doesn’t need to involve carrying a big book around
and obsessively leafing and looking through it to check that you
aren’t doing something wrong.

food diary keeping illustration tay-timer is a great tool for daily food diary keeping a pencil and paper are enought for keeping a food diary

A day-timer page or similar size of paper like an old style index
card and a pen or pencil will do the job for the day. If you are
more hi-tech you can use your preferred device to record your
daily menu.

The whole idea is to record everything including drinks and any
liquids consumed including coffee, tea, pop and water.
Most people have no idea as to how much water they actually
drink during the day. The same applies to other liquids and
to favorite snacks and treats.

Being as busy as we are, we tend to be oblivious to what we
put into our body. We are also less than keenly aware regarding
what we forget to give it. The majority of people are actually
dehydrated. The lack of proper nutrition in fast food is well
known. But being pressed for time has us consuming it more often
than we’d like.

Keeping a daily food diary will make us keenly aware of our food
and drink choices. It will give us a good indication of how close
we came to healthy eating diet or the diet we chose.
At the end of the day we’ll be able to see
how we’re doing. Then we can decide if we can improve our choices
the next day.

Thus we are in a position to clearly see what we can aim at avoiding
and what we’ll want to make sure to include. It doesn’t have to be
about counting calories at all. You can certainly do that if you wish.

It is quite possible that you are well aware of your food
and drink choices in general. That is very good. But even then
you may be surprised at what you’ll find by keeping a detailed record.

Many people find that when they write down everything they
consume it differs from what they thought they did, sometimes
dramatically.

one week of keeping a daily food diary will reveal a lot

So why not try it for at least a couple of weeks and then decide if you want to continue or not.
Even one week of keeping a daily food diary will reveal a lot
and will be of great help on your way to better food choices,
better nutrition and keeping or obtaining a healthy weight.

We keep track of many things in life that are related  to our jobs, to our relations or to our possessions. We are somehow reluctant to keep track of what has a great effect on our health. What we eat does matter. We all can do ourselves a great favor by keeping a daily food diary.

Authored by: https://healthydietweightloss.org

 


Healthy Vegetarian Diet Plan

Vegetarians may not be getting all the nutrients they need. But there is a way to get them.

Eating healthy is important to all of us. Healthy diet for weight loss as well as for maintaining general health is a good choice.

A good healthy eating plan is essentially the same for all of us in that it needs to be balanced, which means  that it does not lack any important nutrients. However, if you are a vegetarian then it is vitally important to make sure you are getting all the nutrients you need from your vegetarian diet.

The fact is that meat does contain some of the vital nutrients that we need to remain healthy. So if you don’t eat meat you have to find alternative sources for these important nutrients.

vegetarian diet, balanced menubest vegetarian diet, varietyvegetarian daily diet

As a general guide we should all be trying to achieve the following:

    • Eat at least five portions of different fruit and vegetables

every day

  • Include starchy foods such as wholegrain pasta, brown rice, cereals and pulses, lentils and peas so that they contribute about a third of your diet.
  • Eat a variety of protein foods such as dairy products, pulses or eggs through the week.
  • Reduce the amount of frying and roasting in oil. Where possible grill, bake, boil, steam or poach your food.
  • Read product labels to see how much fat, fibre, sugar and salt is contained per portion or as a percentage
  • Choose products that are low in sugar and fat
  • Keep salt intake to a low level, check food labels and choose low salt varieties. Try not to use salt during cooking.
  • The average person should aim to drink 6-8 glasses (1.2 litres) of liquid each day and more if you take exercise.

 

The above is good sound advice for all but if you are on a meat free diet then you have to really make sure by following a carefully planned  balanced diet menu that you are getting the nutrients you need, especially iron, protein and selenium. This is because these nutrients are typically obtained from the meat in a diet.

How to get enough iron.

The chemical element Iron (Fe) is an essential dietary nutrient however it’s consumption has to be regulated because larger amounts are toxic. The body actually regulates the uptake of iron however excessive intake can stop this process from working resulting in damage to the gastrointestinal tract. As a guide the Upper Limit for intake of iron is 45 mg/day in adults and 40 mg/day in children under 14. Please note that this is not the recommended daily intake which is about 14 mg/day in adults.

Pulses, green vegetables like broccoli, spring greens, watercress and okra are great sources of iron. But you should be aware that your body will find it easier to absorb iron from the food you eat if you combine it with vitamin C. So take a glass of fruit juice with your meal.

It is also useful to know that drinking tea or coffee with your meal reduces the absorption of iron. So you should wait a while after eating before having a cuppa.

How to get enough protein.

The following foods are great sources of protein but it is important to have a mixture of these each day and vary the types you have during the week:-

  • pulses ( lentils and beans)
  • nuts and seeds
  • milk and dairy products
  • eggs
  • soya or soya products like tofu
  • mycoprotein, which is sold as Quorn
  • wheat proteins, such as cereals, bread, rice and maize

What is Selenium and How do we get it?

Selenium is a chemical element (Se) and it is an essential micronutrient for all animals and some plants. In large amounts Selenium is toxic. In humans, Selenium is a trace element nutrient which is essential for the proper functioning of the immune system.

Selenium is found in nuts, cereals, meat, fish and eggs. Brazil nuts are the richest source of Selenium so try eating a few each day as part of a snack.

Healthy eating is important and relatively easy to do. However, vegetarians must adopt a healthy eating plan that provides all the required nutrients. If you have decided to be a vegetarian, please make sure that you don’t endanger your health. Find and follow a healthy vegetarian diet plan.

By  Rich Sale
Published: 8/31/2007

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Healthy Eating Diets

Talking about healthy eating diets, we’ve all been there, done that. We cheated because of the temptations of fast foods, chocolates and many other things considered as a breach of good dieting conduct.  However following a healthy eating plan, combined with some basic regular exercise is the key to a longer and healthier life. Here are some ideas and tips to get on and stick to a healthy plan.

The Key Is Balanced Diet Menu

The human body has some standard minimum nutritional requirements that need to be fulfilled every day. Here are the standard figures for all the nutrients to help you know whether or not you are following a balanced diet menu:

Carbohydrates

Recommended Intake: It is recommended that you obtain 45-65% of your daily calorie intake from carbohydrates.

Sources Of Carbohydrates

Whole grains, beans, legumes, nutrient-rich fruits, milk, corn, and other foodstuff made from sugar are all rich sources of carbohydrates. Limit your sugar intake from candy and other sweet products.

Protein

Recommended Intake:It is recommended that 10-35% of your daily calorie intake should be obtained from proteins.

Sources Of Protein

Protein is found in many plant as well as animal sources. Legumes, nuts and seeds, poultry, meat and dairy products as well as sea-food are rich sources of proteins.

Fat

Recommended Intake:It is recommended that you should obtain 20-35% of your daily calorie intake from fats. However you have to limit your saturated fat intake to 10% and the intake of trans fat should not exceed 1%.

Fat Sources

Nuts and oils like canola oil and olive oil are sources of good fats whereas saturated fat is found in coconut oil, red meat, poultry and butter. The sources of trans fats are crackers, cookies, chips, doughnuts, and many other fried or baked snacks.

Cholesterol

Recommended Intake: It is recommended that your daily cholesterol intake should not exceed 300 milligrams.

Cholesterol Sources

Common sources of cholesterol are meat, poultry, seafood, eggs and dairy products.

Fiber

Recommended Intake: The daily fiber requirement varies according to gender. The daily recommended fiber intake for males is 30-38 grams where as for women it is 21-25 grams.

Sources Of Fiber 

Vegetables, wheat bran, other whole grain, oats, dried beans, fruits like apples and oranges are rich sources of fiber. Fiber prevents constipation and helps to maintain healthy cholesterol and blood sugar levels.

Eating Healthy For Weight Loss

Healthy diet for weight loss will not make you starve. It will lead to overall health and fitness of the body. Here are some basic rules to follow in a healthy eating plan:

Avoid Junk food

junk food and soft drinks do not form good diets

Potato chips, ice-cream, biscuits, pastries, milk shakes, pizzas need to be avoided. In case it is impossible for you to totally give up the junk food, try cutting it down slowly until you are confident enough that you can live without it. Try to think of healthier substitutes in the fast food section. For example if you feel like having a tempting pizza on the go, pick a whole-wheat pizza instead of the regular one. In case you feel you cannot resist the temptation, have your favorite fast food once a week but in moderation. Avoid eating too much cheese every day, try and restrict/lower the usage of cheese in your food.

Drink Pure Water

drinking pure water is important in any weight loss program

There is a large number of people who are simply addicted to soft drinks. Diet soda is another popular option that people feel helps them in reducing the calorie intake. Even if diet soda might be less on the calorie count than the regular soda, some recent studies have suggested that drinking any type of soda results in obesity and can also lead to other health problems. Make sure you avoid soda, and have healthier options like fresh fruit juice , skimmed milk, lemonade or pure water. Drinking clean, pure water is one of the essentials in any healthy eating plan.

 

Vegetarian Diet Option

Although many people do not believe that a vegetarian diet is sufficient on the nutrition meter,  vegetarian diet has plenty of healthy and delicious substitutes for the nutrients provided by meat and other non-vegetarian sources. A diet with fresh vegetables, fruits and nuts, and other foodstuff like tofu, is not only delicious but can be a great healthy option for a healthy eating plan. For all the people who are hardcore non-vegetarians, and just can’t do away with meat, make sure you don’t overdo the meat intake and balance it out with sufficient number of vegetables and fresh fruits. To keep the meat intake in moderation try incorporating meat substitutes like tofu in your diet.

 Healthy Weight Loss Lifestyle

No healthy diet or eating plan will truly work unless supplemented by a regular fitness regime. Burning calories is of utmost importance for a healthy lifestyle and weight loss and for maintaining perfect weight. Make sure you work out for a minimum of 30 minutes every day. Try walking, rebounder exercise, aerobics, yoga, swimming, dancing or any physical activity that you like. A good workout every day will definitely improve your health and help you create a healthy lifestyle.

Long Term Success In Healthy Lifestyle

Healthy lifestyle cannot be limited to a week, a month, or a year. Always aim for long term and permanent fitness. Eating healthy needs to be done regularly; only then will it help you. Practicing a healthy diet for a few weeks and then switching to a drastically unhealthy diet will harm you. You need to be determined and focused on your fitness and follow a healthy eating diet rigorously.

By Uttara Manohar
Published: 2/20/2008

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