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Nutrition Articles, Tips and Information

Top Basic Nutritional Tips For Soccer Players

Most soccer athletes do not have a clear guide of what to eat to prepare for a soccer match, what to eat after a soccer match and how to maintain a rich high carbohydrate diet. There are nutritional guides that soccer players of all level must and should follow in order to put themselves in a beneficial position before matches.

My recommended fats are: omega fats from fish (salmon), lean ground beef and red meat (after fat removal).

Simple Nutritional Tips

1. Carbohydrates, Carbohydrates, Carbohydrates!!

I cannot stress this enough. Athlete performance in all sports is dependant on a diet that is rich in carbohydrates. As a soccer player it will improve your running performance and stamina on the field. The more carbohydrates a soccer player eats, the longer a player can perform at a top level.

The recommended time for consuming a large portion of carbohydrates is not the day of a match, but the day before. Most coaches, players and parents go by the old myth to prepare high carbohydrate meals the day of the game. A balanced diet of 55-65% carbohydrates, 10-12% protein, 25-30% fat and plenty of fluids.

 

2. Protein Still Matters

After starting with carbohydrates it is only appropriate to mention protein. Protein is very important in your diet as a soccer player, however where you get it from is very important. Must athlete diets recommend protein, but none really go into explanation of where to get your protein. While there is a lot of protein in ground beef, chicken and pork, the majority of this protein is combined with a large portion of fat. Fat is good but there are some fats that are not recommended.

 

A little protein a day helps to restore new fuel in the muscles fast and allowing you to perform at maximum level when your body needs it on the field.

 

3. A Lot of Fluids Never Hurts

Most athletes do not like water. It seems like we have it all the time and there is no taste. Unfortunately, we all need to consume a large amount of water. Luckily today there are many flavored drinks to help with the unbearable bland taste of water.

 

Whichever route you may take it is recommended that you drink fluids in these amounts listed below:

These liquid amounts could vary during the weather condition in which you play. During the summer and warm times you will need more water. If you are playing in cold temperatures you should still follow this guideline above

Overall, it is very important for soccer athletes to maintain a well-balanced nutritional regime during the season. It has been proven that soccer athletes who follow a guide like this or similar, that you will see great results on the field! http://www.soccerrecipes.com

 

Professional athlete Sylita Thomas is widely known for her prowess on the basketball court but she has a big love affair with soccer. She knows what your body goes through when it's playing hard and what it takes to keep the fire stoked. That's why she poured her heart into creating the ultimate cookbook for soccer players. http://www.soccerrecipes.com

mylinkexchange@gmail.com

 

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Nutrition Tips to Improve Fat Loss

 

Incorporating these fat loss tips will improve your nutrition program. Start off slowly and add one a week, you don't have to adopt all of them at once. Before long, you’ve cleaned up your nutrition program and on your way to reaching your goal. Trendy diets, fads and the infomercial product of the month, are not going to help you reach your weight loss goals. A well thought-out nutrition and exercise program will.

 

Eat breakfast

Proven time and again, those who eat breakfast are more successful at controlling their weight than those that don't. Plus, when doing strength training exercises (and you know you should be), it's even more important to make certain you fuel those muscles after an overnight fast. The perfect time for burning fat because glycogen, blood glucose and insulin levels are all low.

 

Unfortunately, it may also be perfect for burning muscle, because glycogen levels are low, and levels of the catabolic stress hormone cortisol are high. If you skip breakfast and eat lunch at noon, you’re not only in a highly catabolic (muscle wasting) state, you’re also sending an unmistakable starvation signal to your body.

 

Eat less sugar

Start reading labels! Sugar is hidden in almost every commercial food item. A single tablespoon of ketchup gets 3 of its 4 grams of carbs from sugar. A 12 oz can of cola has a staggering 40 grams of sugar, and ALL of the carbs in a cola are sugar! Why does that matter?

 

Simple sugars are digested very quickly and cause a rapid spike in blood sugar. Your body then releases large amounts of insulin. Insulin quickly clears the glucose from the bloodstream leading to low blood sugar (hypoglycemia.) Low blood sugar causes cravings, hunger, weakness, mood swings and decreased energy. These cravings for sugar result in a vicious cycle of ups and downs in blood sugar levels throughout the day.

 

Eat More Often

Studies have shown that those who eat 4-6 smaller meals per day have less body fat than those eating 2-3 meals a day, even if both groups eat about the same number of calories. This is because of maintaining steady blood sugar levels. Too much insulin activates fat storage enzymes and forces fat in the bloodstream into fat cells for storage.

 

Eat protein

Be sure to include enough protein for your level of activity (you are exercising…right?)

Protein speeds up your metabolism because your body has to work harder to digest, process, and utilize it compared to fats or carbs.

The "thermic" effect of protein is one of the reasons that a higher protein diet is more effective for fat loss than a diet high in fat or carbs. Too much of any food can be stored as body fat, but protein is less likely to be converted to fat than any other nutrient.

 

Eat nothing from a box

The closer your food is to nature the better off you are. Have you looked at the ingredients list in most packaged food these days? You need to be a scientist to figure out what half the ingredients are. Stick to real, wholesome foods, fruits, vegetables, whole grains, lean protein, etc.

 

Eat your vegetables

I don't mean fast food french fries. Try to get as many vegetable servings into your meals as you can. It's nearly impossible to over eat vegetables. They are full of fiber and will help keep you full between meals. They also contain loads of antioxidants. Raw is great, steamed is another good way to have them. Hold the heavy cheese sauces please!

 

Eat protein and carbs together

If you want to keep your blood sugar in check, then don't eat your carbs by themselves. Strive to always have balanced meals of protein, carbs and healthy fats. You'll feel better and your muscles will thank you.

 

Prepare your own food

Best for several reasons…It's cheaper than eating out, you know exactly what you are eating, and it saves time. It takes no more time to cook up 6 healthy chicken breasts than it does to cook one or two. Make things easy. Prepare them over the weekend and your lunches for the next few days are done. While you are at it, put on a pot of brown or wild rice, or bake up some sweet potatoes and you're good to go.

 

Drink water

LOTS! Most people are already dehydrated. Strive to drink a gallon a day. If you drink a lot of coffee, then you need an extra 8 oz for each cup of coffee. Exercise will put more demands on your fluid levels. You need water. Drink 50-75% of your body weight in ounces of water. Add an additional 16 oz for strenuous exercise. No complaining!

 

Get more exercise

Get some exercise on most days of the week, and alternate between strength training exercises and cardio training. If you are a beginner, shoot for two weight workouts a week and progress to 3 or more depending upon your goals. Get in as many cardio sessions as your schedule will allow, but aim for at least 3.

 

Commit to adopting these nutrition program changes and you'll be well on your way to reaching your weight loss goal, whether it's ten pounds or many more. Sound nutrition and exercise will always succeed in the long run. Don't give into the temptation of fads.

The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.

 

Rick DeToma is a fitness coach, and trainer who specializes in home workouts. Contact Rick for a no obligation telephone fitness assessment at:
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How to Stay on Top of Your Nutrition When Visiting the Folks

Don’t You Wish You Were Home Alone?

How to Stay on Top of Your Nutrition When Visiting the Folks

Let’s face it—most of us come from families who are nutritionally challenged. It doesn’t matter how many hours our loved ones have spent watching the latest diet gurus talk about their nutritional programs on the daytime talk shows. Try to explain to them why you are determined to keep off your weight by making “healthy food choices for life” and suddenly you will be faced with puzzled looks.

 

High insulin levels also inhibit enzymes that promote the breakdown of existing stored body fat. You can manage your blood sugar and insulin levels by choosing fewer simple carbohydrates, more complex carbohydrates, eating fiber and having your carbohydrates with lean proteins approximately every three hours.

 

Without exception, one of the things most of us fear most are our trips back to see Mom and Dad after we’ve finally managed to slim down. In our imagination, it’s analogous to an alcoholic walking into a bar—temptation all around. Chocolate brownies, fried chicken, lasagna, pecan pie, pork chops and black-eyed peas in gravy—the list of mortal dreads goes on and on.

 

Without exception, we are convinced that within five minutes of walking through the door to our parents’ house, we will have gained back all our weight. Just thinking about it can give us nightmares. The truth is, once you’ve made good nutritional habits a practice—and conquered many of your former food foibles such as the need to eat chocolate every day or the desire to imbibe fried chicken on a regular basis, you are stronger and wiser than you think. Here are some strategies to calm your fears and put meals at mom and dad’s house into a realistic perspective. Remember, you only have to deal with it one meal at a time.

 

The Blasted Cookie Cupboard

Let’s be truthful, any time we visit our families we know we will be faced with some of the delicious temptations we remember from our youth. Perhaps when you were a child, your mom and grandma always had a cookie cupboard. And when you were very good, you always got to go into the cookie cupboard and have as many chocolate chip cookies as you wanted. So, you are dreading going home because you know that the blasted cookie cupboard will still be there waiting for you. And that it will be a test of willpower to see if you can control how many cookies you eat.

 

Dessert: The Ultimate Female Bonding Ritual

Or perhaps in the past you, your mother, and your sister always planned your trips home around the desserts you were going to share together. Maybe in your family, eating sweets is a major social event entwined with pleasure, comfort, good conversations, laughter, and fun.

 

So, when you go home, your womenfolk still expect you to make the rounds of the tearooms, bakeries, and cheesecake factories with them. Or maybe this time it’s going to be your birthday, which means that they’re going to make your “special” cake—homemade angel food with 14 egg whites and mounds of high-calorie icing made with lemon juice, butter, and confectioner’s sugar. Perhaps you are wondering, “How am I going to survive all this?”

 

Food and Love

It is easy to see a pattern here: Food…love. Food = love?

Yes, food and love are certainly intertwined in many families. It’s not just sugar that we dread when we go to visit the folks, but Mom’s Saturday night meatloaf and gravy, Grandma’s deep-fried fish, or Aunt Rosie’s 900-calorie, triple-cheese lasagna, which used to be our favorite food when we were kids.

 

When we leave our home turf and go visit the family, there is an unspoken pressure to eat the way we did when we were children. We may have broken out of our old food patterns, but our parents and family members are still “nutritionally challenged,” following the food programs they were raised with because that’s all they know.

 

The first thing you need to understand is that it is best not to be too judgmental. Try to understand that your loved ones are doing the best they can. They are feeding you because they love you.

 

You’ve Got Three Choices

When it comes to eating at the old homestead, you have three choices. You can:

  1. Refuse to eat the foods your loved ones prepare for you and lecture your family about their poor eating habits.
  2. You can eat these foods and then feel guilty and rotten about yourself.
  3. Or you can simply accept that there is love behind these food choices, and that there is a time and a place to just enjoy foods for the taste.

It’s not a good idea to eat desserts often, but you can eat them sometimes. You might avoid fried chicken like the plague when you’re on our own turf, but it’s not going to kill you to eat it once at your parents’ house. That’s because you probably won’t eat it again for another six months.

 

What Makes the Difference?

The reason you can allow yourself to enjoy these foods is that there is a BIG difference in your life now. You have become nutritionally wise and your improved health, higher energy levels, more even moods, and leaner body bear witness to this wisdom. You have to understand that these unhealthy foods used to be the rule in your life. Now they are the exception to the rule, and you are eating them only in moderation. You have finally attached the right labels to your foods. You can recognize that lemon icing on that birthday cake or those chocolate chip cookies for what they are: a fun, joyous exception that you do not eat very often.

 

And remember this valuable tip: if your foods are a little to the left of healthy, just make sure that your water intake is always high so that you can effectively mobilize whatever calories you are eating. Water is one of your best allies in any eating situation because it will help keep your metabolism functioning on all four cylinders so that it can efficiently burn fat.

 

Consistency Is Key

No matter what kind of challenges you face when visiting the family or eating outside of your own turf, the key is to remember not to give up your basic food program. If you eat the right type and amount of nutritious foods as consistently as possible, your body will not hoard fat. You will be giving it what it needs to stay efficiently fueled most of the time.

 

So, control the things you can, but don’t stress out about the things you can’t. If the mashed potatoes already have butter on them, don’t add gravy. If the baked potato doesn’t have butter and someone is passing you the butter dish, pass it on. Do what you can with what you’ve got, knowing that the situation is only temporary. But don’t allow that meal so much power that it will ruin a special occasion with family and friends.

 

Remember: You are much more powerful than that fried chicken, chocolate cake, or pasta slathered with butter and cheese.

Philip Goglia is a Los Angeles-based nutritionist, trainer, and author. Goglia has just released SmartJourney, a metabolic food program that is personally tailored for each individual. “There is no one-size-fits-all diet,” says Goglia. “We realize that everyone has their own unique metabolic type, and we design a program just for you.” For more information about nutrition that will help support a healthy body composition, please visit his website www.SmartJourney.com.

Nutrition for a Healthy Lifestyle

Proper nutrition is an area of confusion for most people. With all of the conflicting information in the media and all of the fad diets out there, it is hard to know how to eat right. Eating right comes down to eating the proper balance of the three main compounds that make up our food: carbohydrates, proteins and fats. Knowing the balance is the first step, knowing the right foods to eat within these groups is the next.

 

Carbohydrates: 40% of your calorie intake should come from carbs. A good portion of the carbs you take in should be low glycemic and dietary fiber rich. Low glycemic carbs take longer to digest and fill you up quicker. Good sources of these types of carbs are fruits such as mangos, grapefruits and pears. Whole grains breads, rice and pasta, veggies and popcorn (without butter) are all excellent sources of dietary fiber as well. Eating carbs rich in dietary fiber help prevent many cancers, decrease cholesterol in the bloodstream and decrease the chance of diabetes, which is increasing within the population.

 

Diet can make the difference between feeling great and feeling just o.k. But how do you know which foods will propel you to health and well being? Proper nutrition is easy. In fact, all you need to do to ensure your health and well being is follow five simple steps, outlined below.

 

Protein: 30% of your calorie intake should come from protein. You should take in no more than 2 grams per 2.2lbs of body weight to avoid kidney damage although this takes a long time to develop (15 years of high protein intake). Animal proteins are the most complete form of protein. Good animal sources are chicken, turkey and lean cuts of beef. Plant proteins are incomplete sources and a variety of them must be consumed to get a complete protein. Vegetarians run into this problem and depending on the type of vegetarian, a protein or amino acid supplement may be needed.

 

Fats: 30% of your calorie intake should come from fats and less than 10% should come from saturated and trans fats (the bad and evil fats). The rest should come from essential fats. I know, this sounds like a lot of fat in a diet but hear me out. The big thing is to decrease saturated and trans fats and eat the essential ones. But what are sources of essential fats? Good sources are cold-water fish, peanuts, walnuts, avocados and sunflower seeds. Also, using olive or canola oils for cooking will increase essential fats in the diet. The most important thing to do is to stay away from foods cooked in shortening, processed foods, deep-fried foods and fatty cuts of meat.

 

Now the next question, how many calories should I eat a day to have a healthy lifestyle? Well that depends, is your weight ideal right now? To maintain your current weight, there is a certain amount of calories you must take in. To figure out your maintenance level, multiply your weight in kg’s (lbs/2.2) by 24 + 200 for males and 23 + 200 for females. Dieting is very simple. To lose weight, take in fewer calories. About 500 less than your maintenance level is a safe start. To gain weight, eat more than your maintenance level. It’s as simple as that! For more information about health and wellness check out our website at http://www.gearforhealth.com.

 

Dr. Jeff Hand was born in Thunder Bay, Ontario,Canada, where he attended Lakehead University for his Bachelor of Science degree. He then attended Northwestern College of Chiropractic in Minneapolis, MN for his doctor of Chiropractic degree. Dr. Hand now practices in Baxter, MN at Family Chiropractic Clinic. His hobbies include hockey, golf, fishing and weight training.

sales@gearforhealth.com

What Exactly Is Good Nutrition?

Secretly we all want just a few things in life, none the least of which is to live a life that is healthy and energetic. One way to accomplish this is to eat a well balanced diet that fuels the body to take on life’s challenges. Did you know that one of the best things you can do to improve your overall health and well being is to eat a diet that is well rounded and nutritious?

 

Top Five Tips for Maintaining Optimal Nutrition

 

Excessive consumption of alcohol can also wreak havoc on your diet. Alcohol inhibits the body’s ability to absorb vital nutrients, such as calcium. In addition, alcohol in the evening can interfere with your sleep cycle. Other things you can do to improve you nutrition include incorporating lean proteins and fish into your diet. Fatty fishes including salmon provide key nutrients called “essential fatty acids” which help your brains abilityto function properly.

 

Nutrition is a choice. For you to be the healthiest person you can be, it is vital that you make choices that are good for you and your well being. Adopting just a couple of the strategies above will help you tremendously on your journey toward optimal health.

 

Beverley Brooke, Editor of Health & Finesse - Free health, diet and fitness articles and weekly newsletters http://www.healthandfinesse.com.

beverley.brooke@healthandfinesse.com

 

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Calcium Magnesium Iron - Below are listed some foods that are containing ingredients of healthy nutrition. Berries are incredible antioxidants Ah, the sweet taste of fresh berries! Berries are actually good for you and contain plant nutrients called anthocyanidins. Some of these have high levels of resveratrol, which helps fight heart disease and cancer.

Calories Don't Matter - Nutritional needs change as a dog ages. Many breeds of dogs enter their senior years at 5-7. Like humans, as dogs' age, their metabolism slows down. Obesity is one of the most common afflictions facing senior dogs. Stiff joints and muscles leave them wanting to run around less.

Anti Aging Treatments - Life, these days, is at such a fast pace, many people do not take the time to eat properly, thereby shortening their lives. When people do not eat right, their body cells cannot repair themselves. It is increasingly difficult to supply the family with the proper nutrition, because of the depletion of minerals and nutrients in farmland.

Certified Nutritional Therapist - As you learn more about nutrition you also learn the importance of elimination. What goes in, must come out. Your body is a well oiled machine that takes what it needs from what you feed and eliminates the rest through urine and the bowels.

Chinese Green Tea - Health, energy, and nutrition have become the primary focus in today's society. Everywhere you look there are ads for nutritious foods, energy drinks, buys for the health-conscious shopper. But unfortunately, today's fast paced world leaves very little time for you to devote to yourself, even enough time to exercise.

Chocolate Chip Cookies - Most soccer athletes do not have a clear guide of what to eat to prepare for a soccer match, what to eat after a soccer match and how to maintain a rich high carbohydrate diet. There are nutritional guides that soccer players of all level must and should follow in order to put themselves in a beneficial position before matches.

Health Care Practitioner - Have you taken your vitamins today? Do I sound like your mother? Most doctors now recommend taking a good daily multiple vitamin. This is quite a reversal for many physicians who previously thought vitamins were a “waste of money”. Well, they were partly correct. Many vitamins and supplements ARE a “waste of money.

Digital Nutrition Scales - (NC)-Recent research has shown a benefit of certain nutrients in reducing the risk of degenerative diseases of the brain. Antioxidants, such as vitamins E, C, B12 and folic acid have been shown to play an important role in healthy brain functioning.

Essential Amino Acids - A man's health is a very important aspect of his life. To say that "health is wealth" is not only to utter an old, used up mantra, but to mean that for most human beings, staying fit and healthy is parallel to being wealthy, for a person's everyday life is influenced mainly by the state of his mind and body, especially by the presence and absence of certain diseases.

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Healthy Saturated Fats - If you went to AA (Alcoholics Anonymous) meetings to get sober, you remember the overabundance of coffee and cookies available (not to mention smoke). At OA (Overeaters Anonymous) meetings you find a number of people who are coming from other 12-step meetings, people who originally treated their alcohol or drug addiction and now find that their eating has become compulsive.

Healthy Weight Pyramid - There are many nutrition supplements at your local health food store. So many to choose from so confusing which ones are the right ones. How many should you take? Here you will learn what you need to take for the best health benefits.

Well Balanced Meal - A good nutritious diet is a basic requirement for every individual in order to live a healthy life. Today, health is everyone's top priority, which can be ensured only by good nutrition. Here are the ten important reasons as well as steps to prove that you must ensure good nutrition if you are willing to lead a healthy life.

Herbal Diet Pill - Real stories are windows into the practical application of orthomolecular nutrition We live in an age where we are constantly being bombarded with conflicting information by people selling us products or services to earn a profit -most of which turn out to be of no value or benefit. In this case, however, you are being made aware of your body's most elemental requirements for health and healing.

Herbal Nutrition Supplement - A new study published in the American Journal of Psychiatry shows that children who experience malnutrition exhibit strikingly increased behavioral disorders and aggressive behavior as they grow older. The study looked at children between the ages of eight and 17 years, and found some rather shocking statistics about their behaviors.

Herbal Nutrition Supplement - A new study published in the American Journal of Psychiatry shows that children who experience malnutrition exhibit strikingly increased behavioral disorders and aggressive behavior as they grow older. The study looked at children between the ages of eight and 17 years, and found some rather shocking statistics about their behaviors.

Herbal Nutrition Supplements - We are born inherently with the best doctor in the world - our immune system. When the immune system is funtioning proberly, it should serve as a strong defense from most illness. Nutrition and proper care of the body can do wonders for the immune system. Regardless of the condition of our health, our bodies constantly require nutrition.

Healthy Diet - The rise in families substituting a trip to McDonald's, Burger King, Wendy's, etc. for a family meal at home is likely one of the causes for the increase in overweight kids, but it is not the only cause. Other factors are also to blame, including an increased time watching TV and playing video games, decreased time in physical activity and unhealthy food choices.

High Glycemic Carbohydrates - Once a child reaches their toddler years, ages 1 to 3, feeding can become a challenge. Developmental changes are occurring at this age. Toddlers are trying to gain independence and control and meals are part of that pattern. Keep in mind that good sense as well as planning will make this transition a smooth one.

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Increased Nutrient Needs - Legendary bodybuilding trainer Vince, "The Iron Guru" Gironda was famous for saying, "Bodybuilding is 80% nutrition!" But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? Which is really more important, nutrition or training? This IS an interesting question and I believe there is a definite answer.

Healthy Nutrition Habits - While many people know that there are benefits to having a good nutritional plan, few regard it as being very important. Many people wonder, why have healthy nutrition? In a world where fast food is quicker, simpler, and sometimes better tasting, its easy to get tempted by what the corporations have to offer us.

Liquid Nutritional Supplements - Practicing proper infant nutrition will have life-long effects for your baby, as well as yourself. The very first step towards proper nutrition for your infant is to decide whether to breastfeed or bottle feed. It is important to consider that mother’s milk is the best milk for your baby.

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