Apr 21
dietandDiet and Protein Diet And, Diet and Protein
he high protein diet has become one of the most popular diets around these days. The idea behind it is simple, no matter what your goals are, everyone can benefit from eating a high protein diet and eating high protein foods. Whether your goal is to increase muscle, gain weight and get big, lose weight and lose fat, get and/or stay lean, this type of diet is right for you. There are many reasons why it is one of the only types of diets around that can be effective for so many different people with so many different goals and bodies. However, depending on exactly what your goal is (weight loss, weight gain, gaining muscle, etc.) little changes will have to be made to it. First, lets look at why this type of diet is so effective.
For building muscle.
Your body needs protein, and lots of it. It is the building block of muscle, which is why eating a high protein diet filled with high protein foods is EXTREMELY important for anyone looking to increase muscle, gain weight/get big, or anyone just looking to build or at least maintain muscle. Without eating enough protein each day, muscle mass will not increase. During your weightlifting and strength training workout, your muscles are getting broken down. In order for your muscles to rebuild, repair and recover, your body needs protein.
For losing fat.
People say they want to “lose weight,” but what they really want to do is lose fat… NOT muscle. Well, eating a high protein diet is the most important factor in making sure your muscle is maintained while fat is lost. People trying to lose weight and lose fat should also know that most high protein foods are extremely low in calories, carbs and the unhealthy fats you DON’T want to eat. Plus, it’s also the most filling nutrient there is. Therefore, by eating a high protein diet loaded with high protein foods, you end up eating a lot of healthy, filling, low calorie foods.
Some high protein foods are:
Chicken
Turkey
Lean Meats & Beef
Fish (all fish is high in protein: tuna fish, salmon, shrimp, etc.)
Eggs & Egg Whites
Beans
Nuts
Milk
Supplements (powders, shakes, bars, etc.)
There may be other high protein foods, but these are the basics.
How much should I eat per day?
The next question you probably have is how much protein should there be in a high protein diet. 1 gram of protein per pound of body weight is probably the most common recommendation for healthy adults. So, if you weigh 175lbs, eat about 175 grams of protein everyday, whether you worked out that day or not. I personally eat a little over 1 gram of protein per pound, and most people with the primary goal of building muscle and gaining weight can possibly benefit from a slightly higher intake like this. People only looking to lose weight (or just maintain their weight) can shoot for 0.8 – 1 gram per pound.
Now some people might be thinking: “Eating a high protein diet at 1 gram per pound of body weight sounds impossible, how the hell am I supposed to eat that much protein every day?” Well, a lot of people have this problem. Not many people have time to make high protein foods like chicken breasts all day long or carry tuna fish around with them all day. This is where protein supplements come in handy.
What about supplements? Which are the best?
Protein shakes (which are just the powder mixed with any liquid you want) and bars are the perfect solution. Drinking your average shake with 2 scoops of protein powder will give you about 36 grams of protein, and it only takes a minute to make and drink. Most bars contain about 30 grams as well and are the size of your average candy bar (which makes them easy to carry around with you). Supplements are quick, convenient, useful and in most cases very low in calories.
As for the best brand of supplements, I personally use and fully recommend Designer Whey Protein Powder. Very high quality, tastes great, and mixes in seconds.
I always order it online from here for literally $15.00 CHEAPER than GNC sells it for.
For bars, I’m a big fan of Pure Protein Bars. You can also get them for $15.00 cheaper than GNC right here.
The most important times of the day to eat protein.
The last very important thing you need to know about high protein foods is that there are certain times during the day when it is extra beneficial to eat them.
These times are with breakfast (since you haven’t eaten for hours), at night before bed (so you have some protein in you over night when your body is repairing/recovering), and most important of all: directly after your workout. You can learn exactly why, exactly how much, and the best possible source in my article about Post Workout Meal Nutrition.
In the end, the key to eating a high protein diet is reaching the right total amount of protein at the end of the day. It may be both helpful and beneficial to eat some with every meal because it will keep you fuller longer, and ensure that your body always has what it needs throughout the day.
Apr 21
dietandDiet and Carbs Diet and Carbs
Carbs (or “carbohydrates” for the people who don’t mind typing 8 extra letters) is another of the three main elements that make up calories. I have a feeling that of the three, carbs are the most confusing for people creating diet plans. I think the reason for that is because everything you enjoy eating has carbs in it. Hell, everything you don’t enjoy eating has carbs in it. Carbs are in almost everything and therefore seem to be the hardest for people to manipulate within a diet plan. Just like protein, 1 gram of carbs is equal to 4 calories. So, if you were eating something that had 20 grams of protein and 10 grams of carbs, you just ate at least 120 calories (20×4=80, 10×4=40, 80+40=120calories).
Apr 21
dietandDiets And Plans Diet And, Diets And Plans
So now that you know diets consist of calories, and calories consist of protein, carbs and fat, you should have just one final 4-part question. Exactly how much protein, how much fat, how many carbs and how many calories should you be eating each day in your own diet plan? It’s hard to answer this because there are 100′s of different diets out there whose “gimmicks” revolve around the answers to those questions.
Especially when it comes to weight loss fad diets. There’s the low carb diet, the low fat diet, the high protein diet, the atkins diet, the south beach diet, the zone diet, weight watchers and too many others to even remember. While those diets have their place and some people like all of the gimmicky aspects of them, honestly… none are truly needed. If one seems ideal for you, then by all means, use it.
Apr 07
dietandHeart Disease Diet And, Heart Disease
Definition
A healthy diet is a major factor in reducing your risk of heart disease
Function
A healthy diet and lifestyle can reduce your risk of:
Heart disease, heart attacks, and stroke
Conditions that lead to heart disease, including high cholesterol, high blood pressure, and obesity
Other chronic health problems, including type 2 diabetes, osteoporosis, and some forms of cancer
Recommendations
FRUITS AND VEGETABLES
Most fruits and vegetables are part of a heart-healthy diet. They are good sources of fiber, vitamins, and minerals. Most are low in fat, calories, sodium, and cholesterol.
Eat five or more servings of fruits and vegetables per day.
GRAINS
Eat low-fat breads, cereals, crackers, rice, pasta, and starchy vegetables (such as peas, potatoes, corn, winter squash, and lima beans). These foods are high in the B vitamins, iron, and fiber. They are also low in fat and cholesterol.
Eat six or more servings per day of grain products, including whole grains. Grain products provide fiber, vitamins, minerals, and complex carbohydrates. Be careful about eating too many grains, however.
Avoid baked goods such as butter rolls, cheese crackers, and croissants, cream sauces for pasta and vegetables, and cream soups.
EATING HEALTHY PROTEIN
Meat, poultry, seafood, dried peas, lentils, nuts, and eggs are good sources of protein, B vitamins, iron, and other vitamins and minerals.
Avoid duck, goose, marbled meats (such as a ribeye steak), prime cuts of high-fat meats, organ meats such as kidneys and liver, and prepared meats such as sausage, hot dogs, and high-fat lunch meats.
Eat no more than 6 cooked ounces of meat, poultry, and fish daily. One serving of these foods should be about the size of a deck of cards on your plate.
Trim off all the visible fat before cooking the meat.
Eat two servings of fish per week.
Cook by baking, broiling, roasting, steaming, boiling, or microwaving rather than deep frying.
For the main entree, use less meat or have meatless meals a few times a week. Use smaller amounts of meat to reduce the total fat content of the meal.
Use skinless turkey, chicken, fish, or lean red meat to reduce the amount of saturated fat in your diet. You may occasionally eat lean, 3-ounce cuts of red meat.
Do not use more than three or four egg yolks per week, including the eggs you use in cooking.
Eat less organ meat (such as liver) and shellfish (such as shrimp and lobster)
Milk and other dairy products are good sources of protein, calcium, the B vitamins niacin and riboflavin, and vitamins A and D. Use skim or 1% milk. Cheese, yogurt, and buttermilk should be low-fat or non-fat.
FATS, OILS, AND CHOLESTEROL
A diet high in saturated fat causes cholesterol to build up in your arteries (blood vessels). Cholesterol is a soft, waxy substance that can cause clogged or blocked arteries. This puts you at risk for heart attack, stroke, and other major health problems. Avoid or limit foods that are high in saturated fats.
Limit total fat intake to 25 – 35% of your total daily calories. Keep saturated fats to only 10% of your total daily calories.
Foods with a lot of saturated fats are animal products such as butter, cheese, whole milk, ice cream, sour cream, lard, and fatty meats such as bacon.
Some vegetable oils (coconut, palm, and palm kernal oils) also contain saturated fats. These fats are solid at room temperature.
Use no more than 5 – 8 teaspoons of fats or oils per day for salads, cooking, and baking.
Eat less than 300 mg of dietary cholesterol each day. (One egg yolk contains an average of 213 mg of cholesterol.)
Some fats are better choices than others, but you should still use them in moderate amounts.
Think about the following when picking a margarine:
Choose soft margarine (tub or liquid) over harder stick forms.
Choose margarines with liquid vegetable oil as the first ingredient. Even better, choose “light” margarines that list water as the first ingredient. These are even lower in saturated fat.
Avoid hydrogenated and partially hydrogenated fats (read the ingredient labels).
Trans fatty acids are unhealthy fats that form when vegetable oil hardens in a process called hydrogenation. They are often used to keep foods fresh for a long time, and for cooking in fast food restaurants.
Trans fats can raise LDL (“bad”) cholesterol levels in your blood. They can also lower your HDL (“good”) cholesterol levels.
Avoid fried foods, commercial baked goods (donuts, cookies, and crackers), processed foods, and hard margarines.
OTHER TIPS TO KEEP YOUR HEART HEALTHY
Talking to a registered dietitian is helpful. The American Heart Association has local chapters in every state. They are also an excellent resource for information on heart disease.
Maintain your ideal body weight and balance the number of calories you eat with the number you use each day. You can ask a dietitian or a health care professional to help you determine these numbers. Limit your intake of foods high in calories or low in nutrition, including foods like soft drinks and candy that contain a lot of sugar.
Eat less than 2,400 mg of salt per day. Cut down on salt by reducing the amount of salt you add to food at the tabel. Also limit prepared foods that have salt added to them, such as canned soups and vegetables, cured meats, and some frozen meals. Always check the nutrition label for the sodium content per serving.
Exercise regularly. For example, walk for at least 30 minutes a day.
Limit the amount of alcohol you drink. Women should have no more than one alcoholic drink (such as red wine) per day. Men should not have more than two alcoholic drinks each day.
Apr 02
dietandDiet and Fat Diet and Fat
Types of Fat
Saturated fat, monounsaturated fats, polyunsaturated fats, good fats, bad fats: all terms that can easily add to the confusion and sabotage even your most foolproof dieting endeavors. We help you sort out the facts about fat with articles on cholesterol, heart health and the most popular low fat diet plans.
Our low fat recipe collection will help expand your meal choices, too. From appetizers to desserts, the recipes are developed specifically for a reduced-fat intake. A few favorites to try are the Garden Quesadillas and Blueberry Cobbler. You will be pleasantly surprised with the quality of all the low fat diet recipes offered to you in this category.
Whether it is for health reasons or weight loss, the low fat category is a benefit to all for its wealth of information. We strive to keep you up-to-date with the latest research news as you will see in Recent Low-fat Diet News. Keep up with our Diet Blogs. And if you do not see the fat answers you are looking for, be certain to submit your question to us.
Apr 01
dietandAdrenal Fatigue Adrenal Fatigue
Introduction
Even in the best of times, you need food to survive and be healthy. Adrenal fatigue is definitely not the best of times, so the food choices you make become even more important to your health. When your adrenals respond to stress your cell metabolism speeds up, burning many times the number of nutrients normally needed. With adrenal fatigue, the cells have used up much of the body’s stored nutrients, creating a nutritional void. Good quality food is the best source for replenishing these nutrients.
The Connection Between Adrenal Fatigue and Low Blood Sugar
If you have adrenal fatigue, when you eat is almost as important as what you eat. By eating natural, high quality food at frequent, regular intervals, you can help avoid low drops in blood sugar and make a difference in your adrenal health and energy levels.
When to Eat
One of the major dietary mistakes made by people with low adrenal output is not eating soon enough after waking. If you have adrenal fatigue, it is very important that you eat before 10:00 am. This is vital in helping to replenish the waning stored blood sugar supply after the previous night’s energy needs.
An early lunch, preferably before noon, is better than a late lunch because your body quickly uses up the morning nourishment and is ready for more. Between 11 and 11:30 am is usually the best time for lunch. You should also eat a nutritious snack between 2 and 3 pm to sustain yourself for the cortisol dip that typically occurs between 3 and 4 pm. Your evening meal should be eaten between 5 and 6 pm.
A few bites of a high quality snack before bed can help get through sleep disturbances.
What to Eat and Drink
If you suffer from adrenal fatigue, you will do best combining fat, protein and complex carbohydrates (like whole grains) at every meal and snack. This combination helps provide a steady stream of energy throughout the day. It is important to remember that foods that are converted too quickly into energy (like sugary snacks or highly processed foods) will quickly let you down
Salt?
In most cases of adrenal fatigue, salt (in moderation) benefits those who add it to their diet. Unless you are one of the rare people with adrenal fatigue and high blood pressure, add some salt to your food. A sea salt or Celtic salt is preferred, as these are the kinds containing the valuable nutrients. Some of the symptoms of adrenal fatigue are actually caused by your body’s needs for salt.
Proteins
Good quality protein from meat, fish, fowl, eggs, dairy and various plant sources (soy and other legumes, nuts and seeds) is helpful in dealing with adrenal fatigue. Try to avoid processed proteins such as packaged lunch meats and processed cheeses. Proteins generally have more nutritional value and are easier to digest when eaten lightly cooked or raw.
Vegetables
Every day, you should include 6-8 servings of a wide variety of vegetables in your meals, especially those that are naturally highly colored (bright green, red, orange, yellow or purple). Vegetables provide essential vitamins, minerals, antioxidants and a high amount of fiber. It is a good to idea to vary how you prepare vegetables, because different nutrients are made available through different cooking methods.
Adrenal Recovery Soup
The following vegetable soup recipe has proved helpful in adrenal support. This high-energy soup, called “Taz,” comes from Dolores S. Downey’s “Balancing body chemistry with nutrition” seminars.
16 oz. green beans
1 cup chopped celery
1 zucchini, sliced
1 medium onion, chopped
1 cup tomato juice
1 cup spring water
2 tbsp. raw honey
1 tsp. paprika
1 cup chicken broth
Combine ingredients and simmer for one hour until vegetables are tender. Pepper to taste.
Fruit
People with adrenal fatigue and blood sugar problems should go lightly on fruits, especially in the morning. Fruits contain a significant amount of fructose and potassium, which is a detrimental combination for those with exhausted adrenals. However, it is preferable that any fruit that you do eat is organically grown. Below is a short list of fruits people with adrenal fatigue tend to do well with, and ones they should avoid.
Summary of What to Eat
Here are 9 easy rules to follow:
1) Eat a wide variety of whole, natural foods
2) Combine a healthy fat, protein and carbohydrate source with every meal
3) Eat lots of vegetables, especially the brightly colored ones
4) Salt your food to a pleasant taste
5) Eat mainly whole grains as your source of carbohydrate
6) Combine grains with legumes (beans), or legumes with seeds or nuts to form a complete protein
7) Avoid fruit in the morning
Mix 1-2 tablespoons of fresh essential oils (cold pressed olive, grape seed, safflower, flax, etc.) into grains, vegetables and meats daily
9) Eat high quality food; it becomes you.
What Not to Eat
Eating the wrong foods or combination of foods can throw you off for hours, even days. Pick the foods that are recommended and stick with them.
Sugar and White Flour Products
Ironically, foods made with sugar and white flour – doughnuts, rolls, pies, cakes, cookies, candy bars, soft drinks – are the ones many people experiencing adrenal fatigue crave the most. This is because hypoglycemia and adrenal fatigue often go hand in hand, and foods made from refined flour and/or sugar quickly raise your blood sugar. The problem is, they raise your blood sugar too high, causing an excess insulin release. The excess insulin causes blood sugar levels to crash, often leading to hypoglycemic symptoms and more cravings, creating a dangerous cycle.
Hydrogenated and Partially Hydrogenated Oils
Three common examples of these types of oils are vegetable shortening, margarine, and the oil used in commercial peanut butters. When you eat foods containing hydrogenated and partially hydrogenated fats, they disrupt normal fatty acid metabolism in your body. These oils use up the enzymes that normally would be utilized by the good oils to help create high quality cell membranes and nerve sheaths.
Avoid Deep-fried Foods
Most deep-fried foods are fried in hydrogenated or partially hydrogenated fats. Not only do these foods have the dangers mentioned previously, they also contain toxic free radicals formed when the oils break down with heat that can cause oxidative tissue damage throughout the body.
Fast Foods and Junk Foods
There are numerous problems with fast foods and junk foods: they often contain white flour, sugar, hydrogenated fats, or all three; often their ingredients are of poor quality with little nutritional value; and what nutrients they have are often lost due to being kept hot or stored for long periods of time. It is questionable whether some junk foods are even food at all!
It is also important to avoid foods you are allergic or sensitive to, as well as foods you are addicted to.
The Act of Eating
How you eat can have as much of an effect on your adrenal glands as what you eat. Before starting a meal, it is important to prepare your body for the complicated processes of digestion, absorption, and utilization of energy and nutrients. If you have any control over your eating environment, choose a peaceful spot with pleasant surroundings. Eating with friends is also a good idea; congenial conversation and good company promote relaxation and digestion. Eat your food sitting down in a relaxed position; it is important to avoid hectic or rushed meals. It is also important to chew your food well; – chew 30 times per mouthful if at all possible.
Beverages
Below is a list of beverages that work better for people with adrenal fatigue. Remember that it is best to avoid drinks (and foods) containing caffeine.
Water – pure, clean spring water is best. Many people experiencing adrenal fatigue find they feel better if they lightly salt their water (a pinch up to ¼ teaspoon in 8 oz water– to taste), especially in the morning.
Green Tea – it is better for you than black tea or coffee, due to its high content of antioxidants and other nutrients
Barley Tea – tea made from roasted barley., available at most Asian markets and some health food stores
Bancha Tea – also available at many Asian markets
Herbal Teas – there are many varieties available, but keep in mind it is best to avoid those mixed with black tea
Vegetable Juices – these contain many nutrients that are excellent for the body. Combinations like carrot/celery,/parsley are rich in color, high in vitamins, and help to stimulate the liver. It is best to avoid the ones containing sugar, corn syrup or fruit juice.
Goat’s Milk – a much better choice than cow’s milk. It is more similar to human milk, lower in lactose and much less likely to cause allergies. It is a rich source of many nutrients.
Carob – can be used as a chocolate substitute. Whereas chocolate aggravates hypoglycemia and overstimulates the adrenals, carob normalizes hypoglycemia and does not contain stimulants. To make into a drink, mix one heaping teaspoon of carob with one teaspoon of honey diluted in one teaspoon of warm water, then stir this syrup into 6 to 8 ounces of hot or cold goat, nut or rice milk.
Beverages to Avoid:
Chocolate – hot cocoa and other chocolate beverages are too likely to overstimulate the adrenals with the combination of caffeine and sugar they contain.
Caffeine – There has long been convincing evidence about the adverse effects of caffeine and caffeine-like substances on your health. Caffeine can drive the adrenals, further depleting them. The best advice is to avoid these substances altogether.
Alcohol – a special kind of poison for the adrenals that should not be consumed by people suffering from adrenal fatigue.
Soft Drinks – colas and other carbonated beverages contain sugar or artificial sugar, and most contain caffeine. The detrimental effects caused by these ingredients have been outlined earlier.
Apr 01
dietandCalories Calories
The energy stored in food is measured in terms of calories.
Technically, 1 calorie is the amount of energy required to raise the temperature of 1 gram of water 1 degree centigrade. The calorie measure used commonly to discuss the energy content of food is actually a kilocalorie or 1000 real calories. This is the amount of energy required to raise 1 kilogram of water (about 2.2 pounds) 1 degree centigrade.
Different foods contain different amounts of energy — which is why a small piece of chocolate can have many more calories than a similarly sized piece of lettuce.
However, since calories are a measure of energy, there cannot be, as some diet books claim, different types of calories. A fat calorie has the same amount of energy as a protein or carbohydrate calorie.
A person’s caloric need is determined using a variety of mathematical equations. Age, height, current weight, and desired weight are taken into account. Diet is what you eat. Dieting usually refers to eating fewer calories to lose weight.
Mar 20
dietandDIET AND, DIETAND, Kidney, Kidney Diet Diet And, Kidney, Kidney Diet
“Veteran Kidney Nurse Reveals: Controversial, Research based, and Scientifically prover
Secret Kidney Diet recommended by TOP Renal Doctors to reverse Kidney Diseases w/o going through dialysis and transplants …..FOREVER!”
If You Have a Kidney Disease, There is One Important Thing You Need to Know…
You are not alone…
As a matter of fact, you are very far from being alone on this one.
Statistics taken from 2007 health survey show millions of Americans have kidney disease in a certain degree of seriousness and dont know it. It was estimated that at the very least, there are 6.5 million Americans have an elevated blood creatinine level. A very likely sign of kidney failure.
If you think about it more deeply, you are even luckier than most people because you got an idea you have a kidney disease.
Among older American adults with kidney stones, diabetes or hypertension, 1 out of 8 has kidney disease. On the other hand, among the rest of non-institutionalized adults, 1 out of 10 has kidney disease.
This figures have been seen in most developed countries including UK, France, Germany and Australia to name a few.
Kidney disease affects all people regardless of age, sex, and nationality. “SECRET KIDNEY DIET”
Feb 06
dietandDIETAND Allergies
An individual’s diet can have a huge affect their allergies. Simply eating healthy foods can keep nasal passages open and boost immunities. Foods such as nuts, grapes, and oranges are full of antioxidants and vitamin C and E. Not only does a diet of such foods help in the recovery from allergies, but they also help fight inflammation, asthma, and wheezing. Eating fish is also another way to fill your body with vitamins, omega 3 fatty acids, and zinc. Having a steady diet of these foods really can aid in the prevention of allergies and leads to a healthier and stronger immune system.
http://www.webmd.com/allergies/features/allergies-diet
By: Rachel Andersen
Feb 05
dietandDiet and Hearing Diet and Hearing
Diet and Hearing
One may wonder, “Can diet really affect hearing?” The answer is “Yes!” Increasing the consumption of foods that are rich in vitamins, magnesium, potassium, and zinc, and decreasing the intake of high-fat foods are helpful in preserving the cells and nerves in the ears.
Another way to prevent hearing loss can be through regular exercise. Maintaining healthy blood flow throughout the body can be extremely beneficial in maintaining hearing.
Also, avoiding loud noises is also key in preserving hearing. If you are exposed to loud noises or music, it is helpful to take periodic breaks from the noise to give your ears a rest.
http://www.botanical-online.com/hearinglossdiet.htm
By: Rachel Andersen
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