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In this modern day life, the work schedules are so hectic that you may not get enough time to take proper care of yourself. Irregular, improper and inadequate e

In this modern day life, the work schedules are so hectic that you may not get enough time to take proper care of yourself. Irregular, improper and inadequate eating habits due to hectic schedules may also lead to a lot of eating disorders. Most studies have shown that liquid supplements are actually the most effective […]

Introduction A diet plan is based on how you balance your intake of fats, proteins and carbohydrates in different calorie count. Diet plans stimulates your bod

Introduction A diet plan is based on how you balance your intake of fats, proteins and carbohydrates in different calorie count. Diet plans stimulates your body to burn the fat much easier, only by changing your daily calorie intake. These plans are so common in society that many people have very restrictive ideas about what […]

When you make the decision to lose weight, you inevitably then have to go and choose a diet that not only will do the trick but also be a diet and exercise pack

When you make the decision to lose weight, you inevitably then have to go and choose a diet that not only will do the trick but also be a diet and exercise package that will be acceptable and stimulating. If you start off with a poor diet and exercise program, you’ll most likely drop it […]

Where do you find healthy meal plans that work? You don't have to go to the nutrition supplement store or even the local drugstore. The best way to lose weigh

Where do you find healthy meal plans that work? You don’t have to go to the nutrition supplement store or even the local drugstore. The best way to lose weight and keep it off is to maintain a healthy meal plan. No supplement or miracle weight loss pill is going to make you lose weight. […]

The basic job of a nutritionist is to study, interpret and develop a revised diet for the patients. Besides this, a nutritionist also offers counseling on the

The basic job of a nutritionist is to study, interpret and develop a revised diet for the patients. Besides this, a nutritionist also offers counseling on the required lifestyle, planning and designing food, and essential exercises, for a healthy life. Nutritionists are health professionals who specialize in nutritional deficiencies that are issues with either an individual […]

In recent years, studies has been done to show the importance of regular exercise in our everyday life. Exercise can help us to live a much healthier and longer

In recent years, studies has been done to show the importance of regular exercise in our everyday life. Exercise can help us to live a much healthier and longer life. It is said that persons who exercise have several benefits opposed to those who do not. Some of the benefits of exercising are to improves […]

The popularity of high protein diets in recent years has created confusion regarding the consumption of carbohydrates. Women have been bombarded with messages t

The popularity of high protein diets in recent years has created confusion regarding the consumption of carbohydrates. Women have been bombarded with messages that eating carbohydrates will lead to weight gain. Popular diets such as the Atkins program and the South Beach Diet emphasize eating more protein and restricting carbohydrates. It is important to understand […]

You would think with water so available (taps, fountains and bottles) this would be so easy. It isn't. Most of us have gotten into very bad habits. When our bo

You would think with water so available (taps, fountains and bottles) this would be so easy. It isn’t. Most of us have gotten into very bad habits. When our bodies cry out for water we give it coffee, or soda or worst of all diet soda. This is not water. Fruit juices and vegetable juices […]

Proteins are chains of amino acids found in every cell in your body. As the 'building blocks of life,' they are used for repair, maintenance and new growth of

Proteins are chains of amino acids found in every cell in your body. As the ‘building blocks of life,’ they are used for repair, maintenance and new growth of cells, and they make up a major part of your skin, muscles, organs and glands. What are “Complete” and “Incomplete” Proteins? There are nine essential amino […]

Vitamins are organic substances present in minute amounts in natural food stuff and are essential for normal metabolism. When there are insufficient amounts in

Vitamins are organic substances present in minute amounts in natural food stuff and are essential for normal metabolism. When there are insufficient amounts in the diet, it can lead to a number of diseases. There are two basic groups of vitamins… fat-soluble and water-soluble. Fat-soluble vitamins are stored within the fat tissues of our bodies […]

When you digest your food, minerals are absorbed from the food and transported into your body tissues. There they play an important role in keeping your body functioning at it’s optimal levels. Once absorbed, minerals are distributed into your body fluids and tissues to make up approximately four percent of your body’s total weight. They […]

Whatever your reasons you are to be commended, but how exactly does one go about getting into shape. Well here are a few suggestions to improve your fitness hea

Whatever your reasons you are to be commended, but how exactly does one go about getting into shape. Well here are a few suggestions to improve your fitness health and lifestyle. With each suggestion there are pros and cons, some will work for some people and some will not, try and decide what fits you […]

If you decide to exercise to improve your health, a professional athlete or a bodybuilder; the sports nutrition plays a vital role in optimizing beneficial effe

If you decide to exercise to improve your health, a professional athlete or a bodybuilder; the sports nutrition plays a vital role in optimizing beneficial effects of physical activity. Choosing a right nutrition can result in injury prevention, improved performance, and recovery.In order to support your goals and health, different nutrition professionals offer a number […]

If you feel sleepy and like you are lacking energy to get through a busy day, you should try looking at what you're eating. If you are not eating well, you ar

If you feel sleepy and like you are lacking energy to get through a busy day, you should try looking at what you’re eating. If you are not eating well, you are not giving your body the fuel that it needs to run well. Eat nuts as a snack everyday. These healthy little gems are packed […]

Protein Rich Foods

The best protein foods are not always the most obvious choices. After all, most people start naming off great slabs of red meat when they are talking about protein, often forgetting that nuts and seeds are high in this valuable nutrient as well as the mushroom, often an overlooked protein source.

The right kind of protein should be included in the diet and in the right amounts. Everything that you put into your body should play a role in your good health and well being. You should not eat foods that will not help you to stay healthy and strong. Protein-rich foods will boost your immune function, help you to stay fuller for longer and on smaller amounts of food, and will do a number of other things. It is up to you to find out what makes one protein-rich food better than others. How Much Protein Do You Really Need? Protein needs vary by a number of factors including body size and composition, activity level, age, and health status. The more active you are, the more protein you will need; however, it is a myth that athletes need an extreme amount of protein. The average need for protein is 0.8 grams of protein per kilogram of body weight. To get the right amount of protein for yourself, you can use the following formula: Divide weight in pounds by 2.2 to get your weight in kilograms. Take that number and then multiply by 0.8 to get the amount of daily protein that you need. (Source: Neil Osterweil. The Benefits of Protein. Web MD) You will be able to decide the best protein-rich foods for your diet by that number. Your protein needs will increase or decrease by the other factors. For a sedentary person, 0.4 kg of protein per kilogram of body weight is enough. Someone who is very active may need as much as a full gram of protein per kilogram of body weight. Very active is defined as someone who engages in moderate to intense exertion for 30 to 60 minutes per day up to four days of the week. Bodybuilders and other extreme athletes may need as much 1.2 to 1.5 grams of protein per kilogram of body weight. They do not get big because of the protein, however, but because of their dedication to their hard work and long hours in the gym. The highest need of protein is during infancy, with new-borns needing 2.2 grams of protein per kilogram of body weight. While you do need additional protein when you are sick or injured, the need is not extreme. Protein amounts should be not higher than 35% of daily calories, which can lead to problems like kidney stones.

Protein Rich Foods and How They Work in the Body Protein is broken down during digestion into the amino acids. There are twenty amino acids. The body can make all but nine of these on its own, and the others have to be supplied by food on a daily basis. Protein rich food supplies the essential amino acids that include: leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan, lysine, and histidine. Animal proteins are complete because they supply all of these amino acids; plant-based proteins are not complete because they lack one or more of the essential amino acids. Soy protein, however, is an exception to the rule. The body breaks down these amino acids to use to create other amino acids, hormones, and enzymes that are used to regulate sleep, digestion, and even ovulation. If these amino acids are disrupted, the sleep cycle and other functions of the body will also be disrupted. Protein Rich Foods and High Protein Diets In the past, high protein diets advocated unhealthy food choices like full-fat cheese, bacon, and ground beef while forbidding healthy and necessary foods like complex carbohydrates and healthy fats. Eating more protein rich foods may be an effective way to lose weight but does not have to be part of the dangerous high protein diets from the past. While it has always been thought that protein deficiency was a near impossibility in modern times, research at the University of Illinois suggests that most North Americans have only borderline protein intake, putting them at risk and just barely covering their nutritional needs. (Source: Amy Carmichael. Expert Encourages High Protein Diet for Weight Loss as the Fad Diet Fades. MedBroadcast. September 21, 2005). Instead of focusing only on the protein, the new dietary guideline agrees that there is a need for protein rich foods but that there is also a need for complex carbohydrates and fats. The diet should include healthier versions of protein rich foods, not the high fat, high-calorie choices that had been advocated before. The high protein diet may be a great way to help lose weight; however, it has to be done sensibly and reasonably. Surprising Protein Rich Foods There are a number of protein rich foods that people might not realize. Most plant foods do have some protein with the benefit of a vegetarian diet being adequate but not excessive amounts of protein. The typical vegan diet (which is stricter than the average vegetarian diet) has 10 to 12% of its overall calories from protein while the average diet has 14 to 18% of its calories from protein. Grains, nuts, seeds, legumes, and even various mushrooms and others are all surprising protein rich foods. Read the full article

How to Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three. If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels. Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product. With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.” However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label. To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know: 1. Serving size This is the primary item you will see in a food label. The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake. Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams. However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken. 2. Nutrients This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances. In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie. If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients. 3. Ingredients This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient. 4. Label Claim This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less. Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take. Read the full article

#howtoread #nutritionalvalue

Changing How You Eat

As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits. Even though healthy eating is important, there are myths that hinder your performance if you listen to them. Below, you'll find some myth busters on healthy eating.

1. Working Out On An Empty Stomach If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without listening to them, you are forcing your body to run without any fuel. Before you exercise or do any physical activity, always eat a light snack such as an apple.

2. Relying On Energy Bars And Drinks Although they are fine every once in a while, they don't deliver the antioxidants you need to prevent cancer. Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fibre. 3. Skipping Breakfast Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you'll be hungry throughout the day.

4. Low Carb Diets Your body needs carbohydrates for your muscles and the storing of energy. 5. Eating What You Want Eating healthy and exercising doesn't give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables. 6. Not Enough Calories Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 - 2 pounds a week. Always make sure that you are getting enough calories to keep your body operating smoothly. If you start dropping weight too fast, eat a bit more food. 7. Skip Soda And Alcohol Water, milk, and juice are the best to drink for active people. You should drink often, and not require on thirst to be an indicator. By the time you get thirsty, your body is already running a bit too low. Changing how you eat is always a great step towards healthy eating and it will affect how your body performs. The healthier you eat, you better you'll feel. No matter how old you may be, healthy eating is something you should strive for. Once you give it a chance, you'll see in no time at all just how much it can change your life - for the better. Read the full article

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