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Nutrition Articles, Tips and Information

Properly Reading a Nutrition Label

Knowing how to properly read a nutrition label is very important. It not only gives you calorie content, but can also show you some ingredients that you may want to stay away from such as hydrogenated oils, refined flour and high fructose corn syrup.

Fat Fat will be listed as, total fat and as the types of fat contained in the foods.

Serving Size The first piece of information listed on the nutrition label is the serving size. This label is for a potato that weighs 148 grams. It is very important that you measure out the serving size correctly for the label to give you accurate details on what you are eating. If your serving size is bigger than the 148g listed , you will be eating more than 100 calories.

 

Amount Per Serving Next, the label will tell you the amount of calories (and calories from fat) per serving. In this case, a potato that weighs 148g will have 100 calories of which 0 are from fat.

% Daily Value Percent Daily Value gives you a percentage that tells you how much of a certain nutrient you are getting relative to your daily intake of calories. For example, if you are eating 2000 calories in a day and a food has 10g of fat (90 calories of fat) the percent daily value would be 5% since 90 calories is 5% of 2000. The bottom of the label tells you what diet they are basing this number on. In this case, it was 2000.

 

All foods will have saturated fat content and have recently added trans fat amounts on their labels. Sometimes, unsaturated fat is not listed. In this case, add up saturated and trans fat. Subtract the number you get from total fat.

 

Cholesterol Cholesterol is listed under fat. In recent years, the emphasis has been taken off of cholesterol and moved onto your total saturated fat intake. Some foods such as shrimp (which are healthy) are high in cholesterol and low in saturated fat.

 

Sodium In some, sodium intake is very important. It can raise blood pressure to levels that are considered hypertensive.

Potassium Potassium, listed under sodium, has been shown to be very healthy for your heart. Total Carbohydrate The number beside total carbohydrate will tell you just that. Under, the total carbohydrates are broken down into sugars, fiber and sometimes other carbohydrates.

 

Protein Protein does not have a daily value because it differs from person to person depending mainly on weight.

Vitamins and Minerals Vitamins and minerals are listed at the bottom of the label. Since there are different recommendations for vitamins and minerals for different age groups, the amount that is listed on the label may not be appropriate for you. To be sure use the Daily Vitamin Needs Calculator.

 

More On foods that contain more than one ingredient (eg: peanut butter, bread and cheese) the ingredients are also included at the bottom. They are ordered according to how much of that ingredient is in the food. The first ingredient is the most while the last is the least.

 

Ken Bendor is a Senior at Florida State University studying Exercise Science and Dietetics. He started StraightHealth.com to try and spread easy to understand and accurate information on health and fitness.

 

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Anti Aging Nutrition

 

To help slow down the effects of aging examining what you eat is a good start. You need to begin thinking about anti-aging nutrition. Although that sounds somewhat trite the truth is that everything you put in your mouth has the potential to effect your health and your skin and so your emotional reactions to aging as well.

 

anti aging nutrition must include an increase in vitamins. A study done in the late 1990s has proven that vitamin B is essential in resisting aging. This includes all three of the vitamin Bs, B6, B12 and folic acid. These are important in keeping down the risks of heart disease and to assist with memory. They help to slow brain degeneration, as does taking ginkgo, which is also known to sharpen your wits and improve your memory. Vitamins C, D and calcium are also essential. These can all be taken in pill or capsule from or by increasing the foods that carry this essential anti aging nutrition for your body.

 

iet suggestions for those who are approaching, and passing, middle age, say you should eat at least five servings of fruits or vegetables a day, but eight would be even better. By following simple anti-aging nutrition tips you will increase the fiber in your diet without increasing the calories. This also has the benefit of lowering your risks for many of the potential illnesses that reach out to us as we slide past middle age. These include cancer, diabetes, heart disease and high blood pressure. One thing we need as we age is antioxidants. These are found in fruits and vegetables as well as vitamin supplements. Antioxidants are helpful in protecting aging bodies from disease and that is one of the most important things you can do for yourself.

 

Chris Lakatos is the creator of Anti-aging Health portal. You'll find useful informations, articles and resources to every aspects of your Health needs and medical advises.

 

Nutrition Tips for Healthy Long Term Weight Loss

Have you ever given thought to the concept of Nutrition & weight loss? I know very well that most of you never ever think of this concept in life till you gained weight beyond required limits. In this write up going to reveal varied facets of nutrition concept and it's role in maintaining a healthy health.

 

Some of the best foods you can eat include fruits and vegetables. That doesn't mean that you have to give up enjoying those meat and potato meals you love so much. Just add some extra vegetables to your meal. The beauty of eating lots of vegetables is that they are fat, cholesterol and salt free. This is true of all vegetables except for avocados, olives and coconuts. That means that those ones should be eaten with less frequency while enjoying the others as often as you like.

 

The term nutrition can be understood as the science which studies the relationship between diet and states of health and disease. Dieticians are Health professionals who are specialised in this area of expertise. They are also the only highly trained health professionals able to provide safe, evidence based and accurate dietary advice and interventions.

 

Health & Nutrition

Change in health can be caused by an imbalance of nutrients, producing either an excess or deficiency, which in turn affects body functioning cumulatively. Moreover, because most nutrients are, in some way or another, involved in cell-to-cell signalling (e.g. as building block or part of a hormone or signalling 'cascades'), deficiency or excess of various nutrients affects hormonal function indirectly. Thus, because they largely regulate the expression of genes, hormones represent a link between nutrition and how our genes are expressed, i.e. our phenotype. The strength and nature of this link are continually under investigation, but observations especially in recent years have demonstrated a pivotal role for nutrition in hormonal activity and function and therefore in health.

 

Nutrition & Weight loss

If a person understands the true meaning and implication of nutrition in the process of weight loss than it's like a god gift to him. In present world of twenty first century most of the individuals lives with their own perception based thinking about this concept. Here in mentioned below lines you understand the true meaning of nutrition and weight loss concept.

 

The safest and most effective way to fulfill your weight loss dream is to manage your carb intake. Try eating your carbs early, before 3 pm. Then after that go ahead for high protein food for diner. Then you have the six meals a day plan. Most regular people don't have the time to eat six meals a day so I suggest you to take three protein shakes and 3 food meals. Most people are able to do this because you can pickup a protein shake at the corner store. Of course your three meals are small. Handful servings and you're basically eating every 3 hours mixing with protein shakes. Keeps your body consuming food and calories that makes your body work harder because it is continuously digesting food.

 

For best results out of this preposition make sure to understand the concept of nutrition in varied facets and use the best option as diet aimed at acqiring desired weight loss, just proceed with the path that's right for you and stick to it forever.

 

Saurabh Verma is working as Sr. Web Content Developer for leading pharmacy web-site a1dietpill.com.

Pre & Post Workout Nutrition : It's All In The Timing:

Most people are aware that nutrient timing is as important as nutrient composition. In other words, it's not just what you eat, but when you eat it that gives optimal results. As the man says, "Timing is everything." Consuming the right foods at the right time can have positive effects on body composition: which means more muscle and less body fat.

 

Health-conscious people are told to avoid simple carbohydrates, and for good reasons. It's not true all the time and in every situation, however. Following a heavy workout, there is a metabolic "window" - so to speak - where the body preferentially shuttles glucose into the liver and muscles to replace lost glycogen via both insulin-dependent and non-insulin-dependent transport mechanisms.

 

Translated, this means your body will shuttle carbs and protein into the tissues you want (muscle) instead of storing them as fat after a workout. To carry the analogy further, the metabolic window doesn't stay open indefinitely, so you need to take advantage of the opportunity while it lasts. A number of studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis dramatically. The two work synergistically to create an anabolic environment that's superior to either nutrient alone. In addition, some recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both may be best of all!

 

Research looking at the issue has gotten a great deal of attention in the sports nutrition world. One particularly interesting study, "Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise." (Am J Physiol Endocrinol Metab 2001 Aug;281(2):E197-206), compared the anabolic responses to a carbohydrate and amino acid supplement taken either before or after resistance exercise. It's counterintuitive to think taking in these nutrients before the workout is superior to post-workout, but according to this small study:

 

"results indicate that the response of net muscle protein synthesis to consumption of an EAC solution [carb/amino acid drink] immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis..."

 

Since this study was published, several researchers have proposed that providing amino acids/protein and carbs both before and after a resistance workout represents the best of both worlds. This is the premise of the book "Nutrient Timing" by John Ivy and Robert Portman. They present compelling evidence that the right mixture of nutrients, taken at key points in the muscle growth cycle, will optimize improvements in muscle growth, strength, and power, as well as enhance recovery from exercise.

 

Overall, there's a solid body of scientific evidence to support using a blend of fast-acting carbs and amino acids/protein for both pre- and post-workout nutrition. It's definitely a "hot" topic among sports researchers. It's also a topic that seems to create endless speculation and conversation with non-scientists looking to get the most of their time in the gym. Everyone wants to hear the latest word, it seems.

 

So what's the latest word?

The place to discover cutting edge research on a topic is to attend conferences where researchers present their most recent findings. This is a much faster way of getting current info than reading scientific journals, as it can take many months (even years!) to publish the work researchers submit for review and publication.

 

Each year, I attend various scientific conferences that apply to my interests, research, and business. This year I attended the International Society of Sports Nutrition (ISSN) conference in Las Vegas. The ISSN is a relatively new organization and this was their third conference to date.*

 

A session on the role of nutrition in exercise and recovery was particularly interesting. One standout study**, "Effects of protein and carbohydrate on anabolic responses to resistance training" looked at the effects of carbs, creatine, and whey - taken alone and in different combinations - on LBM and/or strength. The conclusion was that the combination of all three (whey, carbs, and creatine) was the most effective and that there appeared to be a true synergism between these nutrients. This study also confirmed that these nutrients, taken both before and after training, have a greater effect on lean mass and strength than when taken at other times of the day. I don't think that comes as a big surprise to most people "in the know" about such things, but it's good to see it confirmed under controlled conditions.

 

The take home lesson is this: if you want to optimize your nutrition to gain muscle mass and strength, it's vital to consume a combination of fast-acting carbs and protein during the workout "window." Here's what I recommend: mix 30-50g of high quality whey with 75-100g of high GI carbs (such as glucose, maltodextrin, etc.,) and 3-5g of creatine monohydrate and drink half immediately before you hit the gym, and the other half immediately following your workout.

 

To make it extra simple, I use a pre-made carb drinks (e.g., TwinLab Ultra Fuel, etc.) and add the whey and creatine to that and mix it up. You can "roll your own" of course by buying various carb powders in bulk. I just like the convenience of the pre-made carb mixtures myself. As you can see, I don't use a complicated formula for the amounts of protein, carbs, and creatine to take pre- and post-workout. Why? Because - while focusing on such minutiae would make me look smart - it probably won't have any effects on you. Following the K.I.S.S. ("Keep It Simple, Stupid") system works best here.

 

The above formula is more then sufficient to supply the nutrients required to take advantage of the metabolic window. Some people take it a step further by dividing the formula into three parts, to be consumed before, during and after the workout, but I don't see the need for that either. I doubt there are any real benefits to it, but more research is needed there. This isn't a miracle mixture, of course. If your training and/or nutrition over the rest of the day aren't up to snuff, this pre- and post-workout drink won't make up for those shortcomings. In conjunction with a good training program and diet however, combining pre- and post-workout nutrition will clearly add to your success. And remember, it's not rocket science, so don't make it any more complicated then it needs to be.

 

Will Brink writes for fitness, medical, and bodybuilding publications. His can be found in Life Extension Magazine, Muscle n Fitness, Exercise For Men Only, Oxygen, Women's World, The Townsend Letter For Doctors etc. His website is http://www.brinkzone.com

Diabetes Care, Diet, Nutrition

Diabetes is a dangerous disease and the more you learn how to handle it, all the better for you. The best way to tackle diabetes is to eat right and live healthy. If you can manage your diet and know what to eat and what to avoid, then you have a good chance of controlling your diabetes.

 

The key to staying healthy in spite of being diagnosed with diabetes is to be vigilant about your sugar intake. Today, all kinds of sugar replacements are available on the market. In fact, sugar free products have become so popular that even people without diabetes are choosing them over regular sugar. Many of these products can even be used for baking. So, the good news is you can still enjoy the sweetness of sugar without raising your blood sugar levels.

 

It is also important to watch the amount of food you eat. Eating just the right quantity is essential and eating too much or too little can be detrimental to your health and will mess up your blood sugar levels. Consult your physician on how much food you should eat every day. Once your diabetes diet is set just right, you can expect to have good control over your diabetes.

 

Apart from how much you eat, you will need to keep a check on what you eat. Make sure you include fruits, vegetables and lots of fiber in your diet. Fruits and vegetables are good sources of vitamins and minerals and are essential for diabetics. Also, a fiber rich diet is again, a must for diabetic individuals.

 

Be in the know that, as diabetic, you run a high risk of heart disease and liver problems. This is why you should stay away from foods rich in saturated fats. Dieticians recommend olive oil, as it is a good source of mono-saturated fat, which is the healthiest type of fat.

Studies have shown that those with diabetes who took multi-vitamin supplements were in much better health compared to those who didn't and were less likely to contract infections like respiratory infections, flu and gastrointestinal infections. So, the only way you can bring diabetes into submission is by having serious will power for sticking to your diet and leading a healthy life.

 

Eating right in and of itself is no guarantee that you will not suffer from diabetes, but it is an excellent start. Some scientists have claimed that getting even a modest amount of physical exercise on a daily basis can be a great deterrent to diabetes, even something as simple as a daily walk for 10 to 15 minutes. This activity gets blood circulating throughout your body. While there is not yet concrete scientific evidence to support this theory, this type of activity would be recommended for anyone anyway to maintain optimal health.

 

Jon Arnold is an author and computer engineer who maintains various web sites on a variety of topics. More info on this topic can be found at his Diabetes Information web site at http://diabetes-data.com

 

More Cure Help Articles Related to Nutrition:

 

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.

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.

Nutrition Plan - A recent study found that over 80% of the public felt the need to improve their nutrition. This is not surprising considering the amount of news time devoted to the 'obesity crisis' and the concerns over spiraling health care costs arising out of chronic diseases such as diabetes.

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.

Healthy Nutrition Plans - Are you wondering about how to optimize your protein intake? There are many factors that come into play when choosing sources for protein. Certain proteins are not absorbed well by the body, while other types of protein bring a high fat content with them into the body.

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.

Nutrition Supplement Drink - A cataract is the clouding of the eye's lens and is one of the most commonly-performed procedures in the U.S. The federal government spends more than $3.4 billion annually treating cataracts through the Medicare program. However, it has been estimated that, if the progression of this eye disease could be slowed down by a decade or so, a 45% drop in annual cataract surgery would follow.

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.

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.

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.

High Quality Vitamins - Hair loss is a genetic/hormonal process that can affect both men and women. Hormones that bind to hair follicles can cause an imbalance in the biological processes that cause hair growth. Eventually, excess hormonal action on the follicle causes hair to stop growing and the follicle dies.

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.

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.

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.

Gestational Diabetes - Research results indicate that Diabetes is the leading cause of chronic kidney disease. Final stage of kidney disease is kidney failure and is known as nephropathy. According to the Centers for disease Control, over 17 million Americans have diabetes.

Does Arthritis Affect - Rheumatoid arthritis affects the many joints in our bodies and is not prominent in any one place over the other. This type of arthritis also affects the heart, lungs and the blood as well.

 

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