Tag Archives: nutrition

Just Enough for You: About Food Portion

Courtesy: WIN (The Weight-control Information Network)

What’s the difference between a portion and a serving?portion-size-then-and-now1

A “portion” is how much food you choose to eat at one time, whether in a restaurant, from a package, or in your own kitchen. A “serving” size is the amount of food listed on a product’s Nutrition Facts. Sometimes, the portion size and serving size match; sometimes they do not. Keep in mind that the serving size on the Nutrition Facts is not a recommended amount of food to eat. It is a quick way of letting you know the calories and nutrients in a certain amount of food.

The U.S. Food and Drug Administration (FDA) Nutrition Facts information is printed on most packaged foods. It tells you how many calories and how much fat, carbohydrate, sodium, and other nutrients are available in one serving of food. Most packaged foods contain more than a single serving. The serving sizes that appear on food labels are based on FDA-established lists of foods. (For more information, see www.cfsan.fda.gov.)

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How can I control portions at home?

You do not need to measure and count everything you eat for the rest of your life—just do this long enough to recognize typical serving sizes. Try the ideas listed below to help you control portions at home.

  • Take the amount of food that is equal to one serving, according to the Nutrition Facts, and eat it off a plate instead of eating straight out of a large box or bag.
  • Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating, chew your food well, and fully enjoy the smell and taste of your foods.
  • Eat slowly so your brain can get the message that your stomach is full.
  • Try using smaller dishes, bowls, and glasses. This way, when you fill up your plate or glass, you will be eating and drinking less.
  • To control your intake of the higher-fat, higher-calorie parts of a meal, take seconds of vegetables and salads (watch the toppings) instead of desserts and dishes with heavy sauces.
  • When cooking in large batches, freeze food that you will not serve right away. This way, you will not be tempted to finish eating the whole batch before the food goes bad. And you will have ready-made food for another day. Freeze leftovers in amounts that you can use for a single serving or for a family meal another day.
  • Try to eat meals at regular intervals. Skipping meals or leaving large gaps of time between meals may lead you to eat larger amounts of food the next time that you eat.
  • When buying snacks, go for single-serving prepackaged items and foods that are lower-calorie options. If you buy larger bags or boxes of snacks, divide the items into single-serve packages.
  • Make snacks count. Eating many high-calorie snacks throughout the day may lead to weight gain. Replace snacks like chips and soda with snacks such as low-fat or fat-free yogurt, smoothies, fruit, or whole-grain crackers.
  • When you do have a treat like chips or ice cream, measure out 1/2 cup of ice cream or 1 ounce of chips, as indicated by the Nutrition Facts, eat it slowly, and enjoy it!

WIN: The Weight-control Information Network is an information service of the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK).

CVS Unlimited, LLC is a paid affiliate of Botanic Choice.

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FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Exercise-and-Nutrition

Author: C. Small

Want to Eliminate that Tired…Worn Out…Unhealthy Feeling?  Want to look good in clothes that actually fit?  You can do these things and a whole lot more by achieving a healthy lifestyle.  Don’t wait another day!  Learn how to get fit inside and out through good nutrition and exercising the safe way using the right equipment; and get lasting results.

Eating right, using the right supplements and exercising can help you manage your weight, whether you’re over or under weight.  And, getting and staying in shape will help prevent potentially life threatening diseases.

Start With Good Nutritionnutrition_fruit_header

Good nutrition is essential for you and your family’s overall well-being.  Start making small changes in your diet and before you know it, you’ll be on the road to a healthier family with long lives ahead of you.

Get Your Weight In Check

We can show you how to manage your lifestyle to better manage your weight, reduce your risk for heart attack and other serious diseases or conditions.

swimming Exercise & Fitness

Swimming, cycling, jogging, skiing, dancing, walking and dozens of other activities can help      your heart and improve your fitness.  Whether it is included in a structured exercise program   or  just part of your daily routine, all physical activity adds up to a healthier you.

A Healthy Lifestyle Begins on Day 1

The American Heart Association is working to raise public awareness about the serious threat0109family_kids_fitness posed by childhood obesity.  Learn more about the various ways you can become involved in improving children’s health.  Baby fat may look cute on new borns and toddlers, but it can signal the beginning of lifelong health problems.

REMEMBER you hold the key to a healthier you.  So start today; learn the small life style changes that you can make to help prevent heart disease, obesity, diabetes and stroke….and lead to a healthier, better looking you…a “you” that you will be proud of.  Be the example for your family! Start your journey today with Yummy Healthy Tummy – Kids Healthy Eating Guide or Hungry Girl 1-2-3: The Easiest, Most Delicious, Guilt-Free Recipes on the Planet now.

About the Author: C. Small is the Owner/Manager of CVS Unlimited, LLC and a health and fitness enthusiast with more than 31 years of military training. Our desire is to educate you on the dangers of obesity and help you achieve a healthy lifestyle by combining the right exercises with good nutrition, so you can lose weight and especially lose fat to feel, look, and be healthier.


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FINE PRINT
This policy is valid from 12 November 2009.  This blog is a personal blog written and edited by me, C. Small.  For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions.  However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content.  Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products.  The views and opinions expressed on this blog may not be my own, but I agree with them.  Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.  This blog does contain content which might present a conflict of interest. This content may not always be identified.

Basic Guide To Sports Nutrition Education

Author: Paul Hatabanana biker

As people realize that there is a dearth of information in the world to study, the study of the world becomes more specialized in order for information to be manageably processed for particular purposes. The study of medicine, for example, brought forth a specialization in sports medicine. The study of sports and also of nutrition was further compartmentalized into sports nutrition.

Sports nutrition as a higher education course has been attracting interest among younger generations. As the world population turns to sports for physical health as well as entertainment, sports nutrition attracts a lot of attention and revenues and people specializing in increasing sports performance are very much in demand.

Sports Nutrition education focuses on understanding how the body functions during exercise and sport. Maximizing athletic potential and minimizing health risks associated with sporting activity are two of the main topics of study in Sports Nutrition Education.

Students of this course will consider the role of exercise in healthy lifestyles, and in the treatment of various diseases, with emphasis on interaction between nutrition (diet) and physical performance.

Sports Nutrition education also provides the scientific background, specific knowledge and skills to address concepts and controversies relating to sports nutrition, sports physiology and to explore the links between nutrition, physiology, performance and health outcomes through the life cycle.

Sports nutrition education integrates principles of nutrition and exercise physiology and application to exercising individuals. Common topics for discussion include energy expenditure, fuel substrate metabolism, specific nutrient needs, ergogenic aids, hydration, and weight issues for exercising individuals and athletes.

In personal sports and fitness training, for example, the optimum way to get the most out of their workouts and feel their best is by designing an energizing, performance-enhancing nutrition plan, tailored specific needs of their bodies.

Sport Nutrition education includes learning how to enhance client’s workouts and maximize their results with proper nutrition, safe and effective sports supplements, and beneficial vitamins and minerals.

This is a sample module from a university that offers Sports Nutrition in the collegiate level:

Level 1
Studies include an introduction to learning and assessment in higher education and the wider context of your subject.
– Basic Sports Science
– Science for Sport
– Human Physiology
– Data Analysis
– Introduction to Nutrition
– Professional Studies
– Functional Anatomy

Level 2
This level addresses issues related to hire-ability and professional practice.

– Exercise Physiology I
– Nutritional Physiology and Biochemistry I
– Human Nutrition
– Research Methods
– Nutritional Physiology and Biochemistry II
– Biomechanics, Sport Psychology, Physical  Performance Assessment

Level 3
Level 3 further develops your skills in independent problem identification and analysis.

– Exercise Physiology II
– Applied and Environmental Physiology
– Energy Metabolism
– Muscle Structure and Function
– Sensory and Motor Physiology
– Sports Nutrition

In practical terms, students of sports nutrition education learn:

– How nutrients are taken in and how foods are digested and metabolized to provide necessary energy to fuel muscular activity.
– Dietary patterns that maximize performance and prevent disease.
– Research advancements in ergogenic aids.
– Supplementation and the pros and cons of popular diet techniques.
– Sample eating plans showing how to fuel for specific workouts.
– How to distinguish among food, diet, and supplement options and understand which are best and why.
– How to overcome food and weight obsessions.
– How to lose undesired body fat while maintaining energy for exercise.
– Strategies to boost energy, reduce stress, control weight, improve health & enhance workouts.

Employment opportunities
While enrolled in a Sports Nutrition Education program, it is still possible to have relevant employment. Work placement can also be advantageous as it also provides you with the benefits of industry experience.

The degree is excellent preparation for anyone planning a career in the sports and fitness industries such as corporate health and fitness. The program is also good for those particularly considering a specialization in the nutritional aspects of performance enhancement.

The graduate of this course can penetrate family and community services, local or state government agencies, hospitals, rehabilitation clinics, institutes of sports, universities and colleges and also personal training. However, the graduate of Sport Nutrition is not qualified to be a dietitian.

Sports Nutrition education also provides a systematic, general, scientific training suitable for a wide assortment of careers. Many students also continue onto a PGCE or Masters course in a related area.

Article Source: http://www.articlesbase.com/health-articles/basic-guide-to-sports-nutrition-education-547140.html

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Sport Nutrition: Eat your Way to the Top of your Sport

Author: George Mellosports nutrition

There are many factors that affect your performance, but one of the keys is having your body in top condition and provided with the best nutrition.  While most people understand that nutrition is a major factor in keeping our bodies healthy,  sport nutrition requires eating healthy to an even higher level .  A wise athlete recognizes that sport nutrition is very important and is something to be taken seriously if they want to maintain good health.

While most experienced endurance athletes know the importance of eating and drinking enough calories, some do not consume enough nutrition for their sport . When establishing a proper nutrition plan for endurance athletes, you still need to factor in exactly which sport they are training for competition.  While most people eat to satisfy their hunger and remain healthy,  sport nutrition is designed to make your body perform its best.

When establishing a diet for an athlete, it is best to consult a professional sport nutrition expert.   A good place to start planning meals and menus as an athlete is with a sport nutritionist if you do not know how to do so yourself . Another good option would be to try some of the diets given by the professionals that have already achieved what you’re striving to do.  Feed your body with low nutritional and sugary garbage and see how fast you will begin to feel out of shape.

Very cheap food supplements will not give your body the proper nutrition when you are eating to maintain a diet for a particular sport.   When it comes to potentially performance-enhancing supplements, one option is to, consult a sport nutrition expert for help. Another good place to obtain more information on sports nutrition is the internet; here you will find journals from different sport nutritionist.  You can often find sports nutrition presentations and booklets placed all over supplement and nutrition stores as well.

While most people would love to have the problem of not eating enough for their body, it’s quite common for endurance athletes to lack the proper nutrition. Ensuring you are receiving all the correct nutrients and vitamins is the correct way to maintain a healthy and balanced diet . There are a surprisingly large number of myths about sport nutrition and nutrition in general floating around all over the place. Ensuring you receive the correct nutrition will encourage your success in any sport or non sport activity that you participate in, so  be sure to educate yourself and find the plan that will work best for you.

Nutrition Vs. Diet: are You Getting the Nutrients Your Body Needs?

Author: Healing Headquarters LLC

Today we hear the word diet much more than we hear the word nutrition. There are so many diets on the market that it’s easy to get lost in the fad and forget what nutrition truly is. There is the Atkins Diet, the Zone Diet, Weight Watchers and many others, from Slim Fast to the various one-food diets, such as the cabbage soup diet or the grapefruit diet. Society has become fixated on the ‘diet’, instead of quality nutrition. Unfortunately, this fixation isn’t working. America is the fattest nation in the world, with high rates of diabetes, heart disease and other life threatening illnesses. While diets are becoming more popular, nutrition is suffering.

What is a diet?

While many people think a diet is a set of rules you follow to try to lose weight, your diet is actually the food that you eat to supply your body with the nutrients it needs to function properly. While an average American diet consists of large quantities of processed sugar, white flour, meat and fast foods, a healthy diet is one that supplies the body with vitamins, minerals, fiber, antioxidants and enzymes. These nutritional building blocks affect your energy levels, your quality of life, and have a direct affect on your mood, memory, eyesight, body functions and lifespan. Without a healthy diet that supplies the body with much needed nutrients, you are more susceptible to colds, infections, and illnesses. Your diet, in other words your nutrition, is what sustains your life.

Nutritional Labels reading_nutrition_label

There is much confusion surrounding nutritional labels. Most people look strictly toward the top for calories, fat grams and serving size information. The truth is that nutritional labels offer a look at the nutrients in one’s food, such as vitamins A, C, D and E, as well as calcium, iron, magnesium, zinc and folic acid. This information, although lower down on the nutritional label, is very important information if you are seeking to supply your body with nutrients, as opposed to empty calories.

The most important aspect of a nutritional label, although almost completely overlooked, is the actual ingredients within your food. While it may be easier to check to see how many calories and fat grams a certain food product has in each serving, when it comes to healthy nutrition the most important ingredient is what you are actually ingesting. It may have only 220 calories, but where are those calories coming from? Are you ingesting mostly corn syrup and sodium phosphate, or high amounts of preservatives, such as sorbic acid and sulfur dioxide? The ingredients in your food are the tell-tale clues to how much nutrition you are actually taking in. If your food is strictly cheese and flour, as opposed to nutrient providing vegetables and vitamins, it doesn’t really matter if the calories are low.

A Nutritional Diet

Nutrition comes from vitamins, minerals and antioxidants. Food sources that are rich with nutrients are whole, living foods that are supplied from the earth. Dark leafy greens offer more calcium than milk, while beans and grains offer high amounts of iron. It is easy to turn your focus from diet to nutrition. And when you do, you might find yourself eating a diet that is rich in nutrients and optimal for losing weight.

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Basics of Bodybuilding Nutrition

Author: Jim Atilsonsports nutrition

Some subjects are too confusing and harder to understand, such as; Math, Chemistry, Biology, and in the case of bodybuilding, Nutrition. There is more to bodybuilding and building muscle than just lifting weights. A very important part of the process of gaining muscle, along with sufficient rest, is Bodybuilding Nutrition. Fortunately, to achieve your fitness and weight lifting goals, you do not need a degree in Nutrition. Instead, all you need is to have an open mind and willingness to learn as much as you can about it. Now, lets go ahead get started with the basics of bodybuilding nutrition.

Most people use the terms Nutrition and Supplements interchangeably. They assume that by using over-the-counter supplements their nutritional needs will be taken care of. Nothing is farther from the truth. There is a big difference between bodybuilding nutrition and supplements. In addition, supplements should be used very sparingly, if not at all. However the topic of supplement use is a totally different one all together.

You may be wondering, if we are not going to talk about supplements, then, what this article is all about? Well, for those who are not familiar with what bodybuilding nutrition is all about, it consists of four basic components; Proteins, Carbohydrates, Fats and Water. Now, let’s go ahead and examine each of the components briefly.

Proteins:

Proteins and Amino Acids go hand in hand. Protein is made up of amino acids and amino acids are the building blocks of muscles. And they constantly build, repair and maintain your muscle tissues. So, in order to achieve your bodybuilding and fitness goals, you should be consuming sufficient amounts of protein a day, which is usually about 1-1.5 gram(s) of protein per pound of your body weight. You may be wondering, what kind of sources should I get my protein from? Well, you have a variety of sources to choose your proteins from like; beef, fish, poultry, eggs, turkey, tuna and soy protein.

Carbohydrates:

Carbohydrates are your body’s main source of energy and they also provide your brain with the energy it needs in the form of glucose. There are two types of carbohydrates; simple and complex. Simple carbs are digested fast and most likely to be stored as fat. Whereas, complex carbs are digested over a period of time and contain a higher concentration of dietary fibers.

Carbohydrates play a vital role in developing muscle mass. There are simple guidelines you should adhere by with carbs;

1)Choose complex carbs over simple carbs; Complex carbs come from such sources as;potato, brown rice, oatmeal,etc. Complex carbs have a tendency to keep your blood sugar levels in check and since they burn slowly, they can act as a longer lasting energy source, especially for your workouts.

2)Since your body uses carbohydrates for energy, then, it is only logical to consume some carbs before and after your workouts. A norm is usually an hour before and no later than 1/2 hour after your workouts.

3)Did you know that even though fruits are a healthy choice, they are made up from simple sugar(carbs). If you did not know, simple sugar turn into fructose, then, stored in the body in the form of fat. So, for the purposes of building muscle, keep fruit consumption to a minimum.

4)Do not consume carbohydrates by themselves, always have carbs with proteins. By doing so, will help you minimize the chance of carbs being stored as fat.

Fats:

All your cells have some fat in them. Just like your body needs carbohydrates and proteins, it also needs healthy fats to function on a daily basis. Aside from carbohydrates, your body utilizes fats as an energy source as well. And on a more scarier note, the excess fat which is not burned by your body will be stored as body fat.

There are 3 types of fats;

1)Saturated fats; which are often associated with heart disease and high cholesterol levels.

2)Polyunsaturated fats; are fats that are found mostly in vegetable oils.  3)Monounsaturated fats; which have a positive effect on cholesterol levels.

Among some of the benefits of healthy fats are a young looking skin and hair and healthier joints. Remember your daily intake of healthy fats should not exceed 20% of your calorie intake.

Water:

It is widely known that our bodies are made up of 70% of water, and without it we simply cannot survive. Having said that, you do not want to start consuming excess water as well. A simple way of figuring out your daily water need is by multiplying your body weight by 0.66. The end result, then, would be the amount you need in ounces on a daily basis.

In conclusion, here are 5 basic nutritional guidelines to follow which may be helpful in achieving your bodybuilding goals.

1)Stay away from unhealthy fats and simple carbohydrates.

2)Throughout the day eat smaller portions of food and eat frequently(4-5 times).

3)It is OK to use protein shakes, especially after workouts and sometimes in between meals when you can not consume “hard food.”

4)Drink plenty of water

5)Get enough rest and sleep.

There is no question that nutrition as a whole plays a very important part in building muscle and losing weight. And due to its “complexity” it is also one of the subjects that most people are shying away from, but, what they seem to be forgetting is that without proper nutrition all of their hard earned gains will ultimately come to a halt. In my opinion, the only remedy to this “problem” is through research and willingness to learn. Ask questions and exchange information about the basics of bodybuilding nutrition with your peers. In the end, there is no reason that you should not be improving, let alone regressing.

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FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid a small amount. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not always be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

6 Pillars of Fat Loss Nutrition

Author: Mike Roussellfruit bowl

We all want results. Whether it is more muscle, less fat, or both. We want results. You can lift all the weights you want and grind out session after session of interval training but if you aren’t paying attention to what you are eating then all this effort is a waste. The #1 most important part of any fat loss or muscle growth program is nutrition.

Nutrition is confusing though right?

There are new “discoveries” being reported by the media almost every day. It is a full time job keeping up with all this information. Fortunately you can get that body you want. You can achieve that lean, muscular body that you’ve been coveting by consistently applying relatively simple nutritional guidelines.

I call these guidelines the 6 Pillars of Nutrition. Here they are:

1. Eat five to six times a day.
2. Limit your consumption of sugars and processed foods.
3. Eat fruit and vegetables throughout the day.
4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
5. Focus on consuming lean proteins throughout the day.
6. Save starch containing foods until after a workout or for breakfast.

These rules are the key to unlocking your best body. As you can see by looking over the list, the 6 Pillars of Nutrition are not based on fads or diet crazes. No, instead they are the results of the distillation of piles of nutritional information into the most effective strategies described in a practical manner so that you can apply them to your life today.

The first question I get about the 6 Pillars of Nutrition when my clients are initially exposed to them is “Don’t I have to count calories?” No. No calories counting. I have recently had a client lose just under 50lbs of fat in 3 months by following these principles. No calorie counting, no measuring food. Why make it more complicated than it has to be?

We all live busy lives right? Nutrition can’t be a focus during the week. It needs to be automatic. That’s what makes these principles so powerful. They make nutrition a no-brainer. If you are obsessing over calories, macronutrients, and grams of insoluble fiber please stop. Outline an eating strategy that falls inline with the 6 Pillars of Nutrition. You will spend less time fussing over what to eat and the changes in your body will astound you.

If you still insist on most closely monitoring your food intake I still don’t recommend that you count calories or grams. I always say no one eat 14 grams of fat, they eat 1 TBSP of olive oil. It only makes sense to track and monitor actual amounts of food right?

This is why I created the Naked Nutrition Serving system where I outline when and what type of foods to eat and you just pick the foods you like – not calories, not grams, but actual amounts. This approach is practical and it delivers results.

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Arthritis, Nutrition and You!

Author: Chuck Arnonesalmon

Although progress in the field of arthritis and nutrition is slow, we fully expect to see further justification of these theories as medical science progresses.Here is a brief look at the ongoing research of arthritis and nutrition. There has been a lot of research that identifies the relationship between arthritis and nutrition.

Arthritis means inflammation of a joint or joints.  Arthritis is usually caused by what people eat and drink and is becoming very common in people of all ages which will probably affect 90% of people by the age of 60.  Arthritis is a poorly understood condition but some scientists believe that rheumatoid arthritis is the result of a micro-organism or other foreign substance in the body.  Arthritis is the general name for a group of more than 100 diseases and becomes more prevalent as we age.  Arthritis is one of the most common chronic degenerative conditions today, affecting as many as 100 million people worldwide.  Can the foods you eat cause or affect your arthritis?  Diet is a major role player in the onset of arthritis.  There are some scientific reasons to think that the foods you eat could affect certain kinds of arthritis.

Evidence shows that excessive weight and the type of diet you follow may influence symptoms of certain types of arthritis and related conditions.  Research has shown several connections between food, nutritional supplements (vitamins, minerals and omega-3 fatty acids) and certain forms of arthritis or related conditions, such as gout, osteoporosis, osteoarthritis, rheumatoid arthritis, or RA, and reactive arthritis.  Healthcare professionals strongly recommend that people with arthritis follow a diet based on variety, balance and moderation.  The treatment for arthritis usually focuses on medications that reduce inflammation, which decreases pain and increases mobility.

Advancements have shown to be extremely effective in both preventing and managing many forms of arthritis by all natural nutritional supplements.  Nutrition and exercise are beneficial for rheumatoid arthritis sufferers in additional to medical therapy.  To give the body proper nutrition, a person has to eat and drink enough of the foods that contain key nutrients.  It is almost impossible to get a daily balanced diet so the logical answer is to allocate a portion of your food budget to include a nutritional supplement product that supplies the recommended daily minimums. It is best for overall health when that can be attained through improved nutrition instead of toxic drugs.  But then again, a lack of evidence doesn’t rule out the power of good nutrition–researchers could find no explicit link between red meat and RA either.  Emphasis on nutrition is a meaningful choice and can give you control over your arthritis.  While conventional medicine often helps to ease the symptoms, nutritional supplements can also have powerful effect in assisting keeping this debilitating condition in check.

It seems like we hear conflicting news about what we should and shouldn’t eat at every turn, but experts have pinpointed specific foods and supplements that can actually decrease the pain and inflammation caused by arthritis when combined with regular exercise.  Other supplements that have been in the news a lot lately – glucosamine and chondriton – help the body repair damaged tissue, slow down joint degeneration and improve joint function and mobility.  Give some of our suggestions a try: Exercise at least 3 times a week and watch your weight. Eat plenty of vegetables, fruits and whole grains and adhere to a low saturated fat and low cholesterol diet. Moderate your sugar intake, consider using sugar substitutes if you drink alcoholic beverages, drink in moderation and avoid tobacco use. Take recommended supplements with your doctor’s approval. Drink eight glasses of water per day and get 8 hours of sleep each night.In addition, changes to diet and the use of certain nutritional supplements may also help to relieve symptoms.  Liquid dietary supplements have several advantages over tablets and capsules. Liquid vitamins and mineral supplements have a greater absorption rate than any other form of supplementation.  The effective use of nutritional supplements and natural diet saves money, pain and lives.

The first step is to insure you get the basic nutrition through proper diet and exercise.  Just as it is for people without arthritis, maintaining a balance in the foods you choose is important. While exercise is important for overall health, for people with stiff joints and decreased mobility, it can really help offset the consequences of this condition.  Begin your exercise program and take it slow and easy.  Too much exercise, especially jogging, or anything that is hard on the joints, is not helpful and can cause traumatic arthritis.  However, some mild daily exercise such as walking is generally best and does not stress the joints as does any vigorous exercise.

Studies have shown a connection between foods, vitamin supplementation, and fish oil (omega 3 fatty acids) can only help certain types of arthritis such as rheumatoid arthritis and gout. Oily fish such as wild Alaskan salmon, walnuts, freshly ground flaxseed or a good omega-3 supplement may help reduce the inflammation and pain of arthritis.  Research also suggests that a diet rich in Omega 3 EPA may help reduce the pain of inflammation associated with some forms of joint pain.  For example, Omega-3 fatty acids from plant foods such as flaxseed and oil, nuts and seeds, avocados, olive and canola oils (just to name a few) is renown for preventing and even reversing osteoarthritis.

Exercise is needed and more of it working up to an hour a day. The benefits will far outweigh the consequences of being unfit, sick and  eating away at your savings from medical expenses!

The Nutrition In Black Tea

Author: Jonas Smith14631457_black_tea

The basis of black tea nutrition is simple but true: Antioxidants promote well-being. The more antioxidants you consume, the better to boost your body’s natural disease prevention processes.

The Camellia sinensis plant where black tea and all other “real” teas come from has leaves rich with antioxidant-acting phytochemicals called polyphenols. This means that black tea nutrition beverages are good sources of antioxidants for your body.

History records tea as long as four, nearly five, thousand years ago. According to one Chinese legend, the Emperor Shen Nung was boiling water one day when the leaves of a nearby plant fell into the pot. This created the first pot of tea.

In the new millennium, scientific evidence is supporting the link between black tea nutrition and health benefits. Besides polyphenols, black tea nutrition is also a source of several major antioxidants, including flavonoids, which could neutralize the free radicals in the body, helping to maintain healthy cells and tissues. Flavonoids are special phytochemicals found not only in tea leaves, but in apples, onions, and other fruits and vegetables as well.

The majority of flavonoids are released from the tea leaves after 2 minutes of steeping. But the amounts and potency of flavonoids you get from black tea nutrition may depend on the variety, the manufacturing process, and the brewing conditions. Other antioxidants in black tea nutrition include tannins, catechins, theaflavins, and theaburigins. All these antioxidants add to the health benefits in black tea nutrition.

In processing black tea, the leaves of the tea plant undergo four different steps. First, the leaves are harvested and allowed to wither. Afterwards, they are crushed or rolled in order to release the essential oils, polyphenols, and beneficial compounds to coat the surface of the leaves. Then, they are exposed to the air, heat, and humidity in a process called “fermentation” or oxidation, after which, they are allowed to dry.

The oxidation process causes the polyphenols in black tea nutrition to change into the chemical theaflavin, which is the reason why black tea has that brown, reddish color and brisk flavor. When theaflavins bind with other chemicals in black tea, they are transformed into theaburigins which give black tea its characteristic black or dark brown color. But more than lending black tea nutrition its color and flavor, these chemicals are also great antioxidants that help protect the arteries, thus reducing the risk of heart disease and stroke.

A recent study at the American Heart Association showed just how black tea nutrition could help reduce the risk of heart disease and stroke. Scientists have observed earlier that abnormal dilation of the arteries (a condition associated with stroke and heart failure) is caused by the lessening of nitric oxide production. Black tea apparently has an effect on nitric oxide, maintaining its normal production so the arteries begin to dilate normally.

Black tea is also said to contain fluoride, a compound that helps reduce plaque and prevents tooth decay. In addition, flavonoids in black tea nutrition partially inhibit the absorption of non-heme iron from plant food.


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Creatine Safety – Facts and FAQs On The Safest Bodybuilding Supplement

Author: Robert  William Lockecreatine300

Creatine safety has had a lot of hype in the sports and medical press and there have been inaccurate and misleading reports about its safety. Bodybuilders started using this supplement in the 1990s when they found that this supplement stimulates the uptake of amino acids in proteins thus creating muscle growth. Since then there have been literally hundreds of studies on the creatine effects and there have been no safety alarms at all apart from some minor side effects.

If you ask any bodybuilding expert if they have had any problems with creatine safety I would say that at least 95% will shake their heads and say that they have had no problems at all. I know that some people have had kidney and liver problems but the number is very small and may have been due to overdosage. Also, if there had been any problems, I think they would have surfaced by now. I know some bodybuilders who have been taking them since the 1960s and they are still around but just a bit older!

Other side effects have been recorded but the numbers and severity of these do not merit any alarm. Some people have reported nausea, stomach cramps, muscle cramps, kidney stones and some gastro problems. Sometimes dehydration is a problem but that can easily be resolved by keeping a bottle of water handy during a workout. Actually creatine safety gets a very high score on any scale. It is not only safe but legal as well. Which is more than can be said for some very doubtful substances on the bodybuilding circuit.

Some people say there are creatine safety issues with the purity of the product you buy. This is especially important if you are looking for the best creatine supplement to buy. The European Food Safety Authority (EFSA) have pronounced on this as this substance is not only used for bodybuilding but also for weight loss and anti-aging treatment. They have said that as long as the purity of the creation is guaranteed, there should be no problems at all with this and provided that the dosage of 3-5 g a day is not exceeded. As creatine is a natural substance produced by our own bodies and derived from foods such as red meat and fish, there are no risks in taking in extra amounts.

When looking for the best creatine supplement to buy, look out for false claims and also keep in mind that there is no FDA regulation of the manufacturing of these products, neither on the claims they make. That means going for a reputable company which has been on the market for some time and which can offer you guarantees on the purity of the product they are selling.