The Misadventures of An Orange:Why You Need Nutritional Supplements
Sure, we all know that fruits and vegetables are good for us, but sometimes, by the time such items reach our table, their vitamin and mineral benefits may be weakened or non-existent. That is why, to ensure proper health, it is advised to include nutritional supplements in your daily diet as a safe way to maintain adequate amounts of vitamins and minerals that the body needs for optimal health performance.
Did you know that the shelf life of fruits and vegetables starts deteriorating the moment that item is picked off the branch or vine? Freshness and nutritional value cant be improved after harvest, only maintained, and then for a limited period of time. A freshly picked orange, just by sitting there doing nothing, is losing its goodness at an alarming rate. And thats before it even starts its journey to your table
From the Farm to Your Dinner-Table
The freshness of any food, and its usefulness as a nutritional supplement, depends on how long its journey has taken from the place it was grown, to your home. The best scenario is that the orange that is now sitting on your table came from your own back yard just minutes ago. However, that is not reasonable for the majority of people living around the world, and food must be harvested and then packaged and trucked to other locations. Sometimes, that trip may take only a few hours, but usually, its a matter of days. What happens to those fruits and vegetables, like our orange, in the meantime?
Many different factors determine the nutritional supplement value for any shipped food product. Weather conditions are important. Is our orange sitting in humid temperatures or dry air? If it is in humid conditions then so much the better, as it is water that best retains the vitamin and nutritional value of any fruit. Water makes up a great amount of fruits, and nothing can survive without it. Grocery stores regularly spray vegetables with fine mists of water to keep those items fresh and plump. However, by the time our orange is in the grocery store, its already lost most of its vitamin content – and *****!!!!!!! DO NOT TRY AND HIDE SNEAKY LINKS IN THE BODY !!!!!***** href=”http://www.mitamins.com”>health benefits – making any water spraying a case of shutting the stable door after the horse has bolted.
When Do You Need Nutritional Supplements?
There is some good news, because certain foods keep better than others after harvesting. Knowing what these are may help to provide optimal health benefits as well as to help people decide what kinds of nutritional supplement they may want to look for, and what vitamins they should contain. Fruits and vegetables can be arranged into a rough scale of those that dont lose their vitamin content easily, to those at the top that often have very little nutrients in them by the time they get to the store. It is these that necessitate the use of nutritional supplements to replace lost vitamins and provide optimum health.
Working from the bottom up, foods that keep longer without spoiling or losing their nutritional value are dried fruits (though often they dont have much to start with!), then apples, sweet potatoes, garlic, grapes, and potatoes. Softer fruits and vegetables will spoil faster. These may include the cabbage family, soft fruits like pears and nectarines and most types of lettuce. It also includes our poor orange. The highest decline in shelf life is seen in peas, asparagus, broccoli and mushrooms. To get the vitamins and other health benefits from these foods, nutritional supplements are needed – unless you grow them yourself!
As already mentioned, if the essential vitamins and minerals in your diet come from the foods with the shortest shelf life as far as nutrient value is concerned, you may want to hedge your bets with vitamin and mineral nutritional supplements or other herbal supplements that may provide the boost that those vegetables and fruits didnt. This is not to say that you should stop eating fruit and vegetables altogether, far from it. The best thing you can to do to maintain optimal health and immunity from many common health concerns it to eat a diet rich in fiber and fruits and vegetables rich in anti-oxidants, vitamins and minerals that your body cant produce by itself. However, the power of these natural foods can be enhanced through taking nutritional supplements so that we can get the full compliment of vitamins and nutrients we need for optimum health. And remember that when you buy your oranges, eat them as quickly as possible so that they dont suffer more than they have already.
Tips On Preventing Hypertension In Women
In women 45 years of age or older, sixty percent of Caucasian women and seventy-nine percent of African-American women have hypertension. It is estimated that thirty percent of elderly women over 65 years are diagnosed with isolated systolic hypertension. Therefore, as you age your risk of developing high blood pressure increases drastically. Although the risk factors are similar between men and women, gender differences have not been documented conclusively by research studies.
Cardiovascular disease (CVD) and stroke remain the leading causes of death in women in America. The risk of CVD increases after the onset of menopause and continues to rise with age. Since 1984, the total deaths due to CVD have been greater in women as compared to men.
Women taking oral contraceptives or hormone treatment can experience a small but detectable increase in both systolic and diastolic blood pressure, usually in the normal range. If this rise in blood pressure occurs, women should talk to their doctors about a possible cause for the rise in blood pressure and what they can do about it. Women age 35 and older who smoke cigarettes and take oral contraceptives are at an even greater risk for heart disease and stroke. If they are unable to quit smoking, a woman should talk to their doctor about using other forms of birth control. Women who take hormone replacement therapy are urged to have their blood pressure monitored more frequently after such therapy is started.
Lifestyle modifications are a safe, effective treatment option for hypertension, yet they are underutilized by many healthcare providers, particularly in pre-and perimenopausal women. When you consider the alternative to making a change to your everyday life to aid in the treatment of hypertension and all the health dangers that can occur from this condition, the modifications aren’t such a bad idea.
Diets high in fiber and low in fat and animal protein tend to have a lower incidence of hypertension. Therefore, it is imperative that you eat a balanced diet to aid in the prevention of hypertension. The Dietary Approaches to Stop Hypertension (DASH) diet investigators found that a combined diet rich in fruits, vegetables, and low fat dairy products with reduced saturated fat can reduce blood pressure in hypertensive individuals. In addition, African-American subjects experienced a greater reduction in blood pressure than Caucasians but there were no significant differences in the extent of lowered blood pressure based on gender. Not only will this be of benefit to your blood pressure readings, it will let you shed a few pounds which is also encouraged by physicians in the treatment of hypertension.
Some women develop high blood pressure for the first time in the middle of their pregnancy. The mother develops toxemia of pregnancy, a condition that can threaten the lives of both the mother and unborn child. High blood pressure can harm the mother’s kidneys and other organs as well as cause low birth weight and premature delivery. Getting early and regular prenatal care is the most important thing you can do for you and your baby.
The caffeine in coffee, even in large amounts, has not been determined to have an adverse affect on the rise of high blood pressure but does not increase the risk of developing hypertension as much as cola drinks. When you drink beverages that contain caffeine, your blood pressure goes up in the immediate period afterwards although there are no conclusive results from studies to evaluate the effect of caffeine on blood pressure. If you aren’t totally dependent on that cup of coffee first thing in the morning, a wise move to make would be to drink a flavored or sparkling water beverage.
How To Gain Weight
Try asking people how to gain weight and you’ll likely see some bewildered faces staring back at you. For the majority of people, hearing that question is akin to hearing the questions, “How do I stub my toe?” or “How do I run out of gas?”
Those confused faces not withstanding, the question is a legitimate one and one that frustrates those who find themselves on the light end of the scale. While those on the heavy end can’t get through a commercial break or flip through more than five pages of a magazine without someone offering up a solution to their weight problems, it can be a lonely struggle for those who want to put on weight.
If you are lucky enough to get a reasoned response to your question, it will probably involve the words “eat more.” That, despite being obvious, is great advice. Quite simply, to gain weight you will need to up your calorie consumption to the point where you consume more calories than you expend. Couple an increased caloric intake with a little weight training and you have the recipe for healthy weight gain.
You may think you eat a lot, even enough to keep pace with your more weight-furnished friends, but you are probably over-estimating your intake. After a trip to the doctor’s office to rule out medical causes for your inability to bulk up (thyroid disease and other medical problems can hamper weight gain), a first step to designing an effective weight gain program is to journal your eating habits. Counting calories for a week will give you an accurate view of your diet.
From there, increase your daily caloric intake by about 300-500 calories until you start putting on the pounds. Keep in mind though, while your caloric intake will directly influence your bodyweight, it will be other factors like the types of food you eat and your weight training regimen that decide the type of weight you are putting on. So if you are after an aesthetically pleasing weight gain, that of lean muscle weight as opposed to just some extra body fat to lug around, it will be important to pay attention to these factors.
To get the most muscle out of your weight gain, avoid the junk food and focus on eating whole foods. A good weight gain diet should be composed of 30-50% protein, 20-50% carbohydrates and 20-40% fat (the majority of which should be essential fatty acids). Different ratios within these ranges will work differently for different people. Keep up your food journal and experiment to find the ratios that work best for you.
Providing your body with the materials it needs to build muscle is only one piece of the puzzle. A weight training program designed to give the body a reason to add some muscle will be very important to achieving your goals. Your workout routines should concentrate on compound weight lifting exercises (those that involve multiple muscle groups like the squat or bench press) with weights that allow you to do 6 to 12 reps per set. Higher rep ranges will tone your muscles but may not sufficiently signal the body into muscle growth. Try to either increase the amount of weight lifted or the reps completed with each workout.
Don’t go overboard with your workouts. Two or three one-hour workouts per week done with intensity should do the trick. Too often those that have trouble gaining weight (hardgainers) spend too much time in the gym. This can be counterproductive in two ways. First, it means you are burning off a lot of the calories that could otherwise be used to build muscle and, second, you can over-train your muscles by working them too hard, basically making them unresponsive.
If you are looking for some company in your quest to gain weight, venture into the bodybuilding community. There you will find many people also seeking ways to put on lean muscle mass. You will also find many products marketed to help you gain weight. Be very cautious when looking at these products. Gaining weight may not be as in demand as losing weight but it is still big business and there are a lot of companies out there looking to take your money. While some of these products can help, others aren’t necessary.
With a little motivation, a weight gain diet and a solid weight training program in place you will have all you need to achieve your gain weight goals. Better yet, you will never again have to ask that question that gets all those funny looks aimed back at you.
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The Low-Carb Glycemic Index Diet
The “Glycemic Index Diet” was written by Rick Gallop, a former President of The Heart and Stroke Foundation of Ontario.
The Glycemic Index (GI) Diet claims, if you can understand a traffic light, you will understand the diet.
Gallop divides food into three groups based on the glycemic index, how fast they cause spikes in blood sugar levels.
He separates food into green light, yellow light and red light foods. Glucose is set at a GI level of 100 and all other foods are compared against it.
Red light foods should be avoided, yellow light foods are avoided during the initial weight loss phase and eaten occasionally during the ongoing maintenance phase and green light foods should form the basis of your diet throughout.
No special foods need to be purchased. Simply look up where your favorite foods fit in the plan, eat green, sample some yellow and avoid red. Period.
Gallop says dieters should expect to lose one to two pounds per week and need not start with a crash diet.
While this is a low carb diet it is not as high protein as most of the other diets and encourages dieters to cut fats as well as carbs. He also encourages exercising for 30 minutes each day and eating three balanced meals that include carbs, proteins and fats.
According to Gallop, followers of the GI diet should consider it a lifestyle change that they will adhere to for the rest of their lives, not a diet. It isnt easy, though.
For example: consider these “Red Light foods” list and note all the “good eats”:
+ Baked beans w/pork
+ Refried beans
+ Alcoholic beverages
+ Regular soft drinks
+ Bagels
+ Croissants
+ Baguettes
+ Cake
+ Cookies
+ Cornbread
+ English muffins
+ Hamburger buns
+ Hot dog buns
+ Kaiser rolls
+ Melba toast
+ Muffins
+ Doughnuts
+ Pancakes
+ Waffles
+ Pizza
+ Regular Granola Bars
+ Stuffing
+ Tortillas
+ White bread
+ Millet
+ White rice
+ Instant rice
+ Rice cakes
+ Cold Cereals
+ Cream of Wheat
+ Granola
+ Grits
+ Muesli
+ Instant oatmeal
+ Croutons
+ Ketchup
+ Mayonnaise
+ Tartar sauce
+ Cheese
+ Chocolate milk
+ Cottage cheese
+ Cream
+ Cream cheese
+ Ice Cream
+ Whole/2% milk
+ Sour Cream
+ Yogurt
+ Butter
+ Coconut oil
+ Hard Margarine
+ Lard
+ Palm oil
+ Peanut butter
+ Regular salad dressing
+ Tropical oils
+ Vegetable shortening
+ Cantaloupe
+ Dates
+ Honeydew melon
+ Prunes
+ Raisins
+ Watermelon
+ Canned fruit in syrup
+ All dried fruit
+ Applesauce w/sugar
+ All fruit drinks
+ Prune juice
+ Sorbet
+ Bologna
+ Bratwurst
+ Regular eggs
+ Ground beef with 20% fat
+ Hamburgers
+ Hotdogs
+ Pastrami
+ Processed meat
+ Regular bacon
+ Salami
+ Sausages
+ Sushi rolls
+ All canned pasta
+ Couscous
+ Gnocchi
+ Macaroni and cheese
+ Noodles
+ Pasta filled with meat or cheese
+ Alfredo sauces
+ Sauces with sugar
+ Jell-O
+ Potato Chips
+ Candy
+ French fries
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4 Steps to Preventing Childhood Obesity
In the past few years, information on childhood obesity seems to be everywhere. The reason for this is because of the frightening rate at which the number of obese children is growing. Society is consequently trying hard to react to a worsening problem that is spreading to almost epidemic proportions.
There are four main steps all parents must take in order to prevent childhood obesity in their children.
Abolish soft drinks from the diet
One of the biggest problems in childrens diets today is that of carbonated soft drinks. Because of the fact that there is absolutely no nutritional value in these drinks, it is crucial that they are eliminated from the diet. This is particularly recommended by physicians and nutritionists as an important factor in combating the epidemic of childhood obesity that has become a reality of the modern era.
Elimination of these drinks from your childs diet may be a difficult process, depending upon age and the amount of consumption. If the child is at an age where he or she does not yet make a choice in what is consumed, then the process is easy. This is where you simply stop giving these drinks to the child, replacing them with more healthy alternatives. Where children are old enough to help themselves, it is important to ensure that no soft drinks are available. Stock your refrigerator with low-fat milk, water, or fruit juices made from real fruit.
Remember that you are a role model for your child and therefore, it is important that you lead by example in your choice of nutritious drinks both at home and when dining out.
By creating a soft drink free environment at home and teaching your child about healthier alternatives, you can help to change the thought processes. This is only one step but that step can go a long way toward helping your child to achieve or to maintain a healthy weight.
Restrict fast food
For children who are already showing signs of obesity, it is best to completely eliminate things such as hamburgers, fried chicken, chips, milkshakes and other fattening products from fast food restaurants. However, if this has been part of the childs routine, it may be difficult. Although scientific literature gives no specific recommendations, it is believed among nutritional experts that fast food is acceptable on a once per week basis.
It is not necessary to totally eliminate takeaway food from the diet but rather to help the child to make healthier choices. Many fast food restaurants are now listening to public opinion and providing a healthier range of food rather than just the traditional range that they are renowned for.
To totally eliminate fast food would be unrealistic as there is also a social connection, particularly in the older children. Often this is a meeting place for friends and it would be hard for the child to resist temptation. It is crucial therefore, that parents ensure their child understands how the traditional fast foods contribute to obesity.
Limit television viewing
It would be unrealistic to think of eliminating television from your childs life not to mention deprivation. There are many programs on television these days that are beneficial to your childs development. However, it is important to limit television viewing as well as other technology such as DVDs and internet.
Child rearing professionals advocate no television at all for children under two and no more that two hours per day for children over two. This also applies to other media technology though internet surfing for homework purposes could be exempt. Remember also that if your child is spending a lot of time on the internet, it is important to have internet security software for their protection.
Another way of restricting television viewing is to only have a television in the family room rather than allowing your child to have one in the bedroom.
Dinner time is for enjoying the meal and also for enjoying the company and closeness of family. Turn the television off to promote conversation.
Promote physical activity
One of the great regrets of our modern age is the lack of activity of our children. Imaginative play has been replaced by media technology which induces sedentary lifestyles. Our children should all be physically active every day. This can take the form of play, sport, physical education, walking to school or shops, community activities, or any other activity that requires a level of physical exertion.
Pre-school children should be engaging in a minimum of three sessions each week of physical activities that last more than twenty minutes at a time and that require moderate to vigorous levels of exertion. This should increase as the child gets older. As the child reaches school age, this activity should be reaching around 30 minutes to an hour of physical activity on all or most days of the week.
These recommendations will be difficult at first for the child who has been inactive so dont expect results too quickly. Aim for fun activities with siblings or parents at first. Things such as playing a game of tag or going for a family walk in the park are better than doing nothing and will be beneficial to everyone. Gradually increase the activity during these outings. If done in a fun atmosphere, the child will look forward to these activities and it will become a natural way of life.
Looking to the Future
Unfortunately, obese children often grow up to be obese adults. They are then likely to suffer diseases attributable to this obesity and the economic costs to the community are substantial.
It is therefore in everybodys interests for measures such as the abolition of soft drinks and fatty fried foods, sweets and chips and any other obesity producing foods to be banned from school tuck shops and in other areas where children frequently purchase foods. Advocating for our childrens health and for the future of this generation is of the utmost importance.
Anne Wolski has worked in the health and welfare industry for more than 30 years. She is a co-director of http://www.magnetic-health-online.com and http://www.betterhealthshoppe.com which are both information portals with many interesting medical articles. She is also an associate of http://www.timzbiz.com which features many articles on internet marketing and resources.
Are Herbal Diet Pills Right For You?
I took a few herbal diet pills in college once on a whim, and I didnt eat anything for nearly two days afterwards. I also didnt really get much sleep either. Anything that makes you wired like that and kills your appetite so completely just isnt good for you.
While they were ephedra free and were supposedly totally natural and safe, I dont think Id ever felt so polluted and ill in my life. A year later I discovered that the FDA had banned the same herbal diet pills I had taken, and I have to wonder what it was I had put in my body.
Herbal diet pills are very popular these days as an alternative to more traditional methods of weight loss like diet and exercise. Herbal treatments in general are very trendy today, which I find a little worrisome for several reasons.
First of all, just about anything can be in an herbal diet pill. Herbs are a kind of loophole in the FDA system, as they are not classified as drugs and therefore dont have the rigorous standards for testing and safety that drugs normally get.
Make no mistake about it though, herbs can be every bit as potent and harmful as drugs. The difference between medicinal herbs and drugs is really quite vague anyway, as most drugs themselves come from a kind of plant or herb.
Most of the time the herbal classification doesnt last very long; the FDA eventually calls it a drug and brings in the scientists. When that happens herbal diet pills often either become available only by prescription or are banned completely. Snooping around a little from site to site selling herbal diet pills, it is clear that the makers of these things are all too familiar with the FDA.
Many sites even use it to their advantage saying things to the effect of buy it now before the FDA bans it!. You have to ask yourself, if the FDA is likely going to ban an herbal diet pill youre interested in, should you be taking it at all?
I took a few herbal diet pills in college once on a whim, and I didnt eat anything for nearly two days afterwards. I also didnt really get much sleep either. Anything that makes you wired like that and kills your appetite so completely just isnt good for you.
While they were ephedra free and were supposedly totally natural and safe, I dont think Id ever felt so polluted and ill in my life. A year later I discovered that the FDA had banned the same herbal diet pills I had taken, and I have to wonder what it was I had put in my body.
Anyway, just dont be fooled by the word herbal in an herbal diet pill. I would actually trust a regular diet pill that is FDA approved a lot more than some herbal diet pill concoction that has who knows what in it. The words herbal and natural are marketing ploys and should never be confused with the word safe unless theres been some testing to prove it.
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Diet Tips 101
To effectively lose weight you must eat a healthy and balanced diet. Fad diets, pills, and other gimmicks are not effective or healthy. While these products usually produce short term results, they have more side effects than benefits.
Here is a simple breakdown.
Carbohydrates should be 60% of your daily diet
Carbohydrates are the bodys main source of energy. You must consume enough carbohydrates daily to remain healthy. Restricting your calories with low-carbohydrate diets decreases your energy.
Types of Carbohydrates
Simple carbohydrates like (sugars, including glucose and fructose from fruit and vegetables, lactose from milk, and sucrose from cane or beet sugar)
Complex carbohydrates like (carrots, broccoli, corn, potatoes, bread, cereal, pasta, rice, and beans) which contain glucose, fiber, and other nutrients.
Fat should be 30% of your daily diet
Fat adds flavor to food, and is an important component of a healthy diet. Fat is necessary for energy production, transporting fat soluble vitamins, protection of internal organs, insulation, healthy skin, hair, and supplying the linoleic acid[1].
Types of fat
1. Triglycerides are the chemical form in which most fat exists in food as well as in the body. They’re also present in blood plasma and, in association with cholesterol, form the plasma lipids.
2. Saturated fats come primarily from animal sources:
EXAMPLES
Butter, whole milk, dairy products, and meats.
Coconut and palm oils are also high in saturated fat. Saturated fat raises cholesterol[2] levels more than any element in your diet. Less than 10% of your daily calories should come from saturated fat sources.
3. Unsaturated fats can be either monounsaturated or polyunsaturated.
Monounsaturated fats. This type of fat can reduce LDL cholesterol without affecting beneficial HDLs. This is the preferred form of fat in a diet.
Examples include olive oil, canola oil, peanut oil, and avocado oil.
Polyunsaturated Fats are divided into omega-6 vegetable oils and omega-3 fish oils.
Examples include sunflower, corn, and sesame. The omega-3 oils come from fish like mackerel, halibut, salmon, albacore tuna, and whitefish.
Benefits of Omega-3 oils are decreased blood pressure, cholesterol, triglycerides, and blood clotting.
THE PROBLEM:
Most people eat almost twice as much fat as the human body is designed to handle. 36% to 41% of total daily calories often come from fat.
Protein should be 10% of your daily diet
Protein builds and repairs muscle, red blood cells, hair, and other tissues. Protein is also necessary for the synthesizing hormones.
Examples from plants include: Fruits, grains, and vegetables.
Examples from legumes include: Dried beans or tofu with rice or bread.
Meat is a good source of protein, but too much may lead to high cholesterol.
Here are some less fatty cuts of meat
Beef.Top round, eye of round, round steak, rump roast, sirloin tip, short lion, strip steak lean, lean and extra lean ground beef.
PorkTenderloin, sirloin roast or chop, center cut loin chops
Lamb Foreshank, leg roast, leg chop, loin chop
HOW TO PLAN A DIET
STEP 1
DETERMINE YOURE EATING PATTERNS
Take a few days to record what you are eating and drinking, being specific as possible. Logging your diet will give you an idea of what and when you are eating. Tracking your diet is important in determining the changes needed.
Visit www.thebrim.com/fitness and use the calorie counter to determine the breakdown of calories for most foods. Enter the name of the food into the box and press enter.
Analyze your log sheet and determine how many calories you consume daily. Calorie intake needs will differ for each individual. Many people mistakenly eat too few calories. Consuming under 1200-calories for women and 1800-calories for men is severely low.
Typically it is best to eat about 500-1000-calories less a day than your total calories burned.
(See Chapter 1: Harris Benedict Equations)
After you determine an estimate of your calorie intake, use the chart below to determine the breakdown where your calories should come from.
STEP 2
PLAN AND MAKE CHANGES TO YOURE DIET.
If you are not eating enough, increase your calorie intake. Women and men should eat at least 1200 and 1800 calories a day respectively. Severely restricting calories will result in an eventual weight gain or lack of energy. If you are restricting your calories, start eating more immediately. If you are eating too much start by cutting your portion sizes.
Tips to control Portion size
Decrease your portions by half
You can lose weight and still enjoy your favorite foods. Just decrease your portion sizes by half. Take your typical dinner serving and decrease it by half. Try supplementing your meal with fresh fruit or vegetables on the side. After you eat, wait a few minutes to allow yourself to feel full. You will probably notice you dont feel the urge to eat as much.
Dont eat a three-course meal at restaurants
When dining out, watch how much you are eating. Most restaurants serve huge portions for the main course. Eating an appetizer, main course, and desert is too much food. Many restaurants offer lunch size portions of their dishes, which are smaller than their full-size dinner entrees. In most restaurants you can purchase the lunch size entree at dinnertime. Ordering from the lunch menu helps with portion control.
Dont biggie-size anything
Fast food portions are normally too large. Upsizing meals give you extra food you dont need. If you decide to eat fast food (which should be rare), order the regular size.
Start Reading Labels
Look carefully at the serving size for your food. Find out how many servings you are actually consuming. You will soon know how to measure a serving size simply by looking at the food.
NO BUFFETS!!!
It is nearly impossible to practice portion control in an “all-you-can-eat” situation. Many individuals mistakenly eat as much as possible in a buffet. This is not good for someone on a diet.
Learn the standards:
3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice, or pasta looks like a tennis ball.
——————————————————————————–
[1] Linoleic acid is a member of the group of essential fatty acids called omega-6 fatty acids, so called because they are an essential dietary requirement for all mammals.
[2] Cholesterol
Cholesterol is a building block of cells, vitamins, and hormones in the body. The human body makes cholesterol in all cells of the body and also gets cholesterol from some foods in the diet. It is transported in the bloodstream to other cells or for elimination by the body.
Cholesterol is a solid fat carried in blood by lipoproteins and deposited in the walls of arteries which therefore narrow and when they block completely cause heart attacks and strokes.
Eating Healthy And Physical Activity Are The Best Way To Lose Weight
When you plan for weight loss and want the best way to lose weight, youll no doubt come across a program that promises you a quick weight loss. Many weight loss programs will include a diet that consists of protein shakes for breakfast and lunch with a moderate meal at suppertime or diet pills that promise to control your appetite and burn off fat. The problem is you end up being hungry all day long and then you cheat. The best way to lose weight is by following a regimen of a healthy diet and increased physical activity. This will allow you to lose weight safely.
The fact is – following a healthy diet is the best way to lose weight. Your body needs a certain amount of calories each day in order to have enough energy. Food is your bodys fuel. If you think the best way to lose weight is to starve yourself or eat only cantaloupe, think again. The best way to lose weight is to provide your body with enough food from all of the food groups to allow your body to function properly and burn off stored body fat when you do any physical activity and it is how you lose weight safely.
When you exercise, it plays a key factor in your weight loss. When you are active, your body needs more fuel. Choosing an aerobic exercise to lose weight will increase your heart rate and burn off more body fat and is the best way to lose weight for many. There are approximately 3,500 calories in a pound of fat. You simply have to make sure you eat a moderate amount of calories and burn off more fat than youve consumed. However, if you do an aerobic activity, you will burn off stored body fat and see why it is part of the best way to lose weight. An aerobic physical activity combined with a healthy diet is the best way to lose weight.
Many consider eating five to six small meals each day to be the best way to lose weight. The fact is this method has been proven to increase the bodys metabolism naturally. This means that your body will be burning more fat while you do your normal daily routine and it is part of the best way to lose weight. Many times youll see products that tell you they will speed up your bodys metabolism. However, many of these products dont work and they often come along with side effects. However, if you add in a physical activity, a healthy diet, and consuming the five to six small meals each day, youve really discovered the best way to lose weight.
Wherever you go, you will run into advertisements for a new weight loss program, guaranteeing you weight loss and claiming to be the best way to lose weight. While these methods may work, they are short-term. So when you plan for weight loss, the best way is to follow a healthy diet, eating five or six small meals each day and combine this with an aerobic physical activity. It will not include taking diet pills and going on a fast. The best way to lose weight will help you take the weight off and keep it off.
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Counting Calories and Weight Loss
Many people fret upon the idea of having to count calories in their daily
diet, with reasonable justification. The one problem is is that there is a
lot of hype regarding the process of counting calories, and another problem
is that most people don’t even know how to put that caloric information to
work. It’s all a very simple concept, and a simple process once you
understand the basics.
First of all, let us get the facts down about calories themselves and
what they are. A calorie is essentially a unit of energy. When a calorie is
used, it’s burned as energy. Macronutrients are all made up of calories.
There are three primary macronutrients, and we’ve all heard about them.
Protein, Carbohydrates and Fat. One gram of protein and carbohydrates
contain 4 calories, and one gram of fat contain 9 calories (thus you can see
why fat is a major culprit.)
Now how do macronutrients and their calories all correlate to weight
loss? It’s a simple principle that professionals in the fitness industry
refer to as “Calories in vs. Calories out”.
The “Calories In” portion represents the amount of food you’re consuming
on a daily basis. Remember, all of the food you eat comes equipped with food
labels, which all contain macronutrients, which contain calories. All of us
generally follow a “diet plan” even if we don’t follow one intentionally. We
all have certain foods we eat at certain times, and we can average that
information out. What you need to do is spend some time figuring out how
many calories all of those foods amount to, in an average day. Once you have
this number, you will know how many calories you’re taking in per day.
The “Calories Out” portion represents the amount of calories your body
burns on a daily basis. You burn calories through two ways. One way is
through involuntary means, which is referred to as your Basal Metabolic
Rate. The many functions your body performs like your beating heart, brain
functions, lungs, digestive system, etc… all require energy (calories) to
function and they burn a lot of calories throughout the day. The second way
to burn calories is through physical activity (voluntary action). You can
visit the weight loss programs
website to take a free fitness profile which will help you determine how
many calories your burning on a daily basis.
Now here is where we bring it together. If the amount of calories your
burning is fewer than the amount of calories you’re taking in per day, you
will gain weight. If they’re equal to each other, you won’t lose or gain
weight. And if you’re burning more calories than what you’re taking in, you
will obviously begin to lose weight. From there, it’s only a matter of
determining an approach in which you can control your diet by cutting back
calories, and reinforcing your weight loss efforts by burning more calories
through exercise.
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Good Diet For High Blood Pressure And Hypertension
Good Diet For High Blood Pressure And Hypertension
This article will furnish you comprehensive Dietary Advice For Prehypertensive and Hypertensive Blood Pressure Levels. Here you will find Diet Tips To Reduce Blood Pressure
Diet For High Blood Pressure and Hypertension, Relation Between Diet and Blood Pressure
If you have Bad eating habits then it contributes significantly to unhealthily high blood pressure levels, even in middle age, when blood pressure levels typically rise as part of the aging process. Whether or not you are taking antihypertensive drugs, the need to make dietary improvements (eg. follow a healthy low-fat diet) is frequently at the top of a doctor’s list of recommendations to reduce or prevent the onset of high blood pressure. Before outlining the best type of diet for hypertension, let’s take a brief look at health consequences of raised blood pressure.
Hazards of Hypertension & High Blood Pressure
In under developed as well as developed countries, an estimated 20-40 percent of all adults suffer from persistent high blood pressure. High blood pressure puts a strain on the heart causing atherosclerosis(Thickenning of vessels). Result is damage to heart, Coronary artery disease, Kidney failure, Strok, Eye damage. Choice is yours, try to save these vital organs by controlling your BP. Remember Hypertension is a silent Killer, it shows its effects silently and when you come to know that you have BP, by that time hypertension often affects your vital organs.
Normal Blood Pressure Levels vs. Prehypertensive and Hypertensive
Normal blood pressure of an healthy adult at rest, is 120 (systolic) over 80 (diastolic) or less. Blood pressure levels greater than 120/80 and below 140/90 are at prehypertensive stage, while levels above 140/90 are considered hypertensive stage. Both prehypertensive and hypertensive subjects should make diet, exercise and lifestyle changes to reduce or prevent the onset of hypertension and reduce the risk of heart disease.
Weight increases blood Pressure
Over weight persons will be having high blood pressure. Weight reduction significantly decreases blood pressure.People with obesity double their risk of developing the disorder. In addition, roughly 7 out of 10 obese adults suffer from high blood pressure. If you lose even 10 pounds can produce noticeable improvements.
Dietary Advice and Tips For High Blood Pressure
If you have high blood pressure and not overweight, here are few tips to control your BP.
Choose A Healthy Balanced Diet
If you want to reduce your blood pressure, your diet should be rich in fruits, vegetables, and low-fat dairy foods, while low in saturated and trans-fats. It should also be low in cholesterol, high in fiber, calcium,potassium and magnesium, and moderately high in protein. The American Heart Association and U.S. government recommend the Dietary Approaches to Stop Hypertension (DASH) diet as a good diet guide to reduce blood pressure.
First thing is to Reduce Your Intake of Sodium (Salt)
How salt intake increases blood pressure. Eating too much salt or sodium-rich foods leads to a greater uptake of fluid and causes greater retension of water inside body, leads to volume overloard and High blood presure. It also places extra strain on the arterioles (blood vessels that dilate/constrict to regulate blood pressure and blood flow). Both these effects lead to higher blood pressure. The Recoomended daily dose for sodium for most people is 2,400 mg.
You can Reduce Sodium Intake
How can you decrease sodium intake? Eat less pre-cooked or processed food, and eat more fresh food. Sodium is found naturally in fresh foods like grains, fruits, vegetables, meats, nuts, and dairy products, but in much lower quantities than in processed foods (eg. packet, bottled or canned food).
High Sodium Foods
These foods typically have a high sodium content. In order not to exceed the RDA, either avoid them altogether, or choose low-sodium varieties.
Sauces: baking soda, barbecue sauce, catsup, garlic salt, mustard, onion salt,Soy sauce, steak sauce, salad dressing, baking powder, mustard, onion salt, seasoned salts like lemon pepper, bouillon cubes, meat tenderizer, and monosodium glutamate.
Salted Snacks: peanuts, pretzels, pork rinds. Tortilla chips, corn chips
Soup: instant soups, Regular canned soups.
Pickled Food: Olives, or sauerkraut, Herring, pickles, relish,
Meats: smoked or cured meats (containing sodium-nitrite) such as bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage, Hogmaws, ribs, and chitterlings,.
Dairy: Most cheese spreads and cheeses.
Drinks: club soda, saccharin-flavored soda,
Cereals: Instant hot cereals, Regular ready to eat cold cereals,
Ready-to-Eat: boxed mixes like rice, scalloped potatoes, macaroni and cheese and some frozen dinners, pot pies and pizza. Quick cook rice, instant noodles,
Fats: Butter, fatback, and salt pork.
Check Labels of Food Containers:
Choose those foods which labeled as low-sodium, very low sodium, or salt-free. Check food labels for words that indicate a high sodium content, including: sodium nitrite, sodium proprionate, disodium phosphate, and sodium sulfate., monosodium glutamate (MSG), sodium benzoate, sodium hydroxide,
Lower Sodium Eating Habits
Do not add extra salt when cooking or preparing meals. Cook with more herbs and spices.
Do not have salt on the table while eating do not add salt on salad.
If you cook with salt, switch to chili, ginger and lemon juice for flavoring.
If you eat cured/smoked meats, switch to fresh cold meats.
If you eat ready-to-serve breakfast cereal, choose low-sodium types of cereal.
Rinse before eating, If you eat tuna, salmon, sardines, or mackerel canned in water.
If you eat soup, switch to low-sodium or fresh soups.
If you cook with whole milk or fat diet, switch to 1 percent or skimmed buttermilk.
Remember taking less salt diet, Your BP will be in normal Limits.
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