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Junk Foods and Weight Loss

T. James - Nutrition Expert — Sun, 27 Jun 2010 08:44:17 +0000

Here's a better way of thinking. bodyperformancetv.com

A Dietary Overhaul for Diabetics

T. James - Nutrition Expert — Thu, 24 Jun 2010 23:02:35 +0000

Nutrition plays a big role in the in all of our lives, especially if your a diabetic. When a person is diagnosed with diabetes, they have to often need to overhaul many of the basic activities in their life.
When a person is diagnosed with diabetes, they have to at many of the basic activities in their life. If a doctor confirms a diabetes affliction, they often mention the need for dietary changes. While there is no one set-in-stone plan for a diabetes diet, there are definitely some guidelines that can set you on the right path towards healthy eating.
The food pyramid is a useful tool when deciding exactly what your body needs, and it can be good to follow when diabetic. However, a person with diabetes needs to watch the levels of carbohydrates that they consume. To help to keep blood sugar levels stable, it can be very helpful to try to eat the same types of foods at the same times of the day throughout the week.
There have been claims of type 2 diabetes being cured by diet alone although the diabetic associations are adamant that no cure for diabetes exists.
Maintaining the blood glucose levels can be done with the correct foods eaten in the right amounts. Our bodies need carbohydrates, fats, and proteins to convert to fuel. But in what forms and in what amounts?
Recently guidelines were released that recommend 40 percent of our total daily calories should come from calories obtained from fresh vegetables, fruits, and beans. If you are trying to count calories and using that method of either weight control, or glucose level control, be sure you are eating enough vegetables to give you the proper amount of vitamins and minerals you need.
Protein is needed for fuel energy, however most of us eat more than we need. When choosing protein, we need to choose lean meats, chicken, fish, and lean beef products. We should also avoid cooking these meats in a high fat method. Broiling, grilling, and roasting, even stir frying can make a tasty meal but also be low in fats. If you have kidney problems, you should watch your protein intake even closer.
Our bodies do need some fat because it helps protect our inner organs, has a concentrated source of energy, helps to regulate body temperature, and is important in healing pain and inflammation. Fats also help us absorb fat-soluble Vitamins such as A, D, and E.
However we do need to be careful about which fats we consume. Saturated fats should be less than seven percent of your caloric intake each day. Looking at food labels is a good habit to start. Many foods now proudly display the fact they have zero transfats. You should try to include in your diet fish products such as sardines or salmon as well as using vegetable oils to make sure you are getting enough of the essential fats.
Carbohydrates are an essential part of our diet. As with fats, there are two different types of carbohydrates. Which carbohydrate you are consuming is important in controlling your blood sugar levels. Counting carbs is easy to do; every package you pick up will have the carbohydrates included in each serving. Good nutrition is choosing complex carbohydrates instead of the simple carbs. Most simple carb foods are sugar related. Carbs can be good for you if they are complex. That means it will take longer for the carbs to be processed. Simple carbohydrates, which most sweets are made of, are processed right away for fuel. Sugar substitutes can be used if the FDA has approved them. A new sugar substitute that is widely used and enjoyed is Splenda. You can use it to bake with, and it is equal teaspoon to teaspoon to sugar. It’s all right to eat a little sugar as long as you are testing to be sure your glucose level under control.
Having soluble fibers in your diet can be of great assistance to your body when you have diabetes. Soluble fibers can be found in many fruits and vegetables. These nutrients help to slow down the absorption of glucose in the intestine, which can help to keep blood sugar levels from getting too high and causing a hyperglycemic reaction. One great source of soluble fiber is the kidney bean. When cooked, these beans have one of the highest levels of soluble fiber found in foods. While soluble fibers can be quite helpful towards diabetic issues, insoluble fibers such as bran and whole grains can be helpful as well. Insoluble fibers help to keep the intestinal tract clean, and this can help you by assuring that glucose isn’t just waiting around to be absorbed.
The American Dietetic Association (ADA) recommends several tips to maintaining a healthy blood sugar level while adhering to a healthy diet. One recommendation that is made is to consume a good amount of starch. Starches such as cereal, bread, and certain types of vegetables should be consumed at the rate of at least six servings per day. In addition to the commonly known starches, black beans, garbanzo beans, and corn are sources of starch that can compliment a meal while giving you your required nutrients. The ADA also recommends that you adhere to the five-a-day plan, eating at least 5 servings of fruits and vegetables per day. One of the more obvious tips offered by the ADA is to use sugars sparingly. To locate a dietitian in your area, the American Association of Diabetes Educators offers a phone number to assist you. By calling 1-800-342-2382, you can quickly and easily find someone who can help you with your diet with regards to diabetes.
Helpful Tips for Your Diet
• Certain ice creams can cure diabetes. They do so by their “insulin generative powers and with fairy dust from pixies”.
Well …. technically speaking ice cream is not a diabetes cure. It can’t do that. But it can help!
Low fat ice creams and other dairy products like skimmed milk, cheese, whole milk and so on has been proven in a medical study of 41,000 American men to lower the risk of developing diabetes by 9 percent per daily serving.
Fats and refined carbohydrates like sugar are bad news for the glucose levels of diabetes sufferers, but with careful monitoring of the food labels, you can find dairy products that are suitable for diabetics. If you haven’t got diabetes and you want to reduce your risk for developing diabetes, dairy products, including ice cream of the low fat variety, have been proven critical in the prevention of diabetes. And in some sense I guess you could say that’s a cure. Now where is that Ben & Jerry super-size tub?
• Always carry an apple or some grapes with you. It is one of the quickest ways to get a natural sugar fix if you begin to feel as if your blood sugar levels are dropping too low.
• Candy bars or soft drinks will restore you rapidly as well but if you are diet managing your diabetes then those foods could send you over the edge in the other direction.
• Drinking plenty of water, with a diet high in fiber and low fats are necessary for a healthy diet.
Refined sugar should be cut out if possible, if not, cut out as much as possible. Watch your fat intake also. Eat plenty of fresh vegetables and low fat proteins.
• Watch your carbohydrate and sugar intake are especially important if you have a history of diabetes in your family.
Not all carbohydrates are bad for you, but you should cut out the refined carbohydrates such as sugars and fats. Eating balanced and regular meals will help in keeping a healthy weight.
You may find by eating three regular meals a day, and small nutritional snacks in-between meals, you will feel fuller, and will help overcome the urge to binge on sweet treats.
• Controlling your weight is one of the first steps in controlling diabetes. Watching your dietary intake, losing weight if you are overweight, and reading the labels of the packages you buy at the grocery store will help you delay the onset of diabetes.

Vitamins Advice & Stories From GNLD – Part 1

T. James - Nutrition Expert — Mon, 14 Jun 2010 12:12:14 +0000

www.allnaturalvitaminstore.net – Get vitamins advice and see real stories from real people. Countless thousands of individuals have built successful businesses providing a better way of life for others with all natural vitamins from GNLD.

Nutrition 101

T. James - Nutrition Expert — Wed, 09 Jun 2010 07:04:27 +0000

In order to optimize your health a good diet is essential. But, with all the fad diets around it can be difficult to know what is ‘good’. Nutrition science to the rescue! Though some things are still controversial, numerous studies reinforce the following basic information.

A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories (sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should come in the form of carbohydrates, with 30% from fats (yes, fat is good!) and 20% from protein.

Carbohydrates are the main source of compounds needed for energy. Simple sugars, such as glucose and fructose, are rapidly broken down in the intestine and absorbed. Some processing starts the minute they hit your tongue. Complex carbohydrates – starches, such as those found in potatoes – take longer, but are also healthy in moderation.

Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are lysed (split) to make amino acids, that are then recombined to form proteins used in muscles and other structures.

Meat is a valid and healthy source of protein for almost everyone. About 3 ounces per meal is about right for the average sized person. A cup of pasta is a good source of carbohydrates. Two cups of leafy green vegetables supply fiber, minerals and vitamins.

A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Easy on the butter or margarine, go light on cheese, sauces and anything high in sugar or fat.

Though you could get the basics from a variety of sources, when considering weight control in addition to getting the proper balance, it’s important to know which sources are high in what.

Fat contains nine calories per gram, which is double than other energy sources. Thus, you need to keep those foods high in fat down to modest levels. That also helps control cholesterol levels.

All sources of carbohydrates have four calories per gram. But healthy sources also contain needed minerals, vitamins and fiber. Some examples are fruits (apples, pears, peaches), nuts (walnuts are lower in fat than peanuts or cashews, for example) and grains (for fiber and minerals).

Why is candy bad, unless consumed in very modest portions? Because they are designed to be high in fat, high in sugar with much lower amounts of helpful nutrients. Neither fat nor sugar are harmful in moderation. Indeed, they’re essential to good health. But when consumed in a form that contains an excessive proportion, they provide enormous calories and fewer other nutrients.

A single Snickers candy bar, for example, contains 63g, with 53g of sugar, but only 2g of fiber. A cup of broccoli, by contrast, has only 6g total, of which 2.5g are fiber, 1.5g are sugars. A cup of sweet corn has 31g total, 21g are starch (complex carbohydrates), 3g of fiber.

Making a list of items you consume will show you the relative amounts of helpful nutrients – and how many calories each contains. Putting a little arithmetic into your diet plan will help you reduce the number you obsess over – your weight.

Is it possible to make protein shakes without protein powder?

T. James - Nutrition Expert — Mon, 07 Jun 2010 21:22:48 +0000

I’ve checked on a couple sites and I found that all recipes for protein shakes need protein powder. I’m wondering if its possible to make a protein shake without powder.

Thanks for the help

My Muscles #19 (Exercising & Flexing) 10/29/08

T. James - Nutrition Expert — Sun, 16 May 2010 03:09:18 +0000

My Muscles #19 (Exercising & Flexing) 10/29/08 PHYSICAL STATS: Weight = 160 lbs. Height = 5'8" Bicep/Triceps = 15.5 in. Abs/waist = 30.25 inch Body Fat = 14% Hydration = 62.7% STRENGTH STATS: Bench = 190 lbs. 15 times, and 198 lbs. 10 times Lat Pull down = 180 lbs. 15 times, and 230 lbs 1 time Chin up = 17 times Curl Bar = 87 lbs. 10-15 reps, and 102.4 lbs. 1 rep Dumbbell Curl = 38 lbs. 7 reps Push ups = 40-50 reps Flies = 67 lbs. 15 reps, 77 lbs. 10 reps SUPPLEMENTS USED: Amino Acids – L-Glutamine, L-Arginine, L-Creatine, Branch Chain Amino Acids, L-Carnitine Stevia Vitamins – High Potency Multivitamin Probiotics (15 strand/35 billion colony forming microorganisms) Multi-Enzymes FOOD INTAKE: Breakfast – 6 eggs + 2 oz of white cheddar cheese, one banana Lunch – Romain Lettuce Salad with cheese and grilled chicken, one or two bananas Dinner – Chicken, tuna, turkey, or eggs, one or two more bananas Bananas are great because they contain the enzyme needed to digest proteins, plus they have potassium for energy. For a snack in between meals I usually eat two bananas

MuscleTech NitroTech High Performance Whey Protein Supplement

T. James - Nutrition Expert — Thu, 13 May 2010 21:43:42 +0000

www.supplementmania.com Get comprehensive reviews and find the best prices on whey protein supplements including nitrotech from muscletech.

Protein shake Power Breakfast The Ultimate Quicky

T. James - Nutrition Expert — Fri, 30 Apr 2010 02:39:24 +0000

The most important meal of the day done in 60 seconds, with Allmax Nutrition Protein slow release Carbs and Glutamine (protein shake) pure protein shake whey protein shake protein shake recipes best protein shake protein shake recipe soy protein shake high protein shake protein shake…

Protein Powder

T. James - Nutrition Expert — Sun, 25 Apr 2010 22:26:03 +0000

Protein is the basic building block for the body. Throughout, in every stage of life, our body needs adequate amount of healthy protein. Nutrilite protein powder is a high quality protein sourced from soy protein isolate with naturally occuring Soy Isoflavones, Calcium and Iron. Moreover, you get 8gms of protein in each 10g serving of Nutrilite Protein Powder with all 9 essential amino acids important for the human body. Nutrilite Protein Powder meets the international standards of PDCAAS of 1 with no artificial colours, flavours, or preservatives added. Its neutral taste makes it versatile to use. It can be added to foods and beveragesn without changing their flavour

The Most Overlooked Ingredient In Building A Leaner & Stronger Body Revealed!

T. James - Nutrition Expert — Wed, 21 Apr 2010 04:31:54 +0000

I can’t seem to lose this last little bit of fat on my midsection? Why can’t I grow any muscle no matter how hard I work? Why am I so sore and tired for days after my workouts? I lose weight but I don’t see any more definition. If you have ever uttered any or all of these statements to yourself, then read up! These are all statements / questions that I hear from people in the gym as well as people that I encounter while moving through the world. In this article I will explain the importance of protein and why the various protein sources may be the key ingredient to your leaner more defined physique. Man cannot live by fruit, toast, oatmeal and pasta alone. Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein. The amino acids into which proteins are broken down into maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth. The amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments / disease and hinder the bodies metabolic processes. Waste is escorted by BCC’s (Branch Chain Amino Acids found in protein) during immune function, and is later destroyed by antibodies created in the body. Human beings must consume 9 essential amino acids in order to survive. They must be consumed in your diet as they cannot be produced in the body. The remaining 13 are produced in the human body. You must eat the right protein sources to gain the proper nutrition. Complete proteins contain all 9 of the essential amino acids. they can be found in “foods that had a face”… as well as food products made from animals. Incomplete proteins come from “plant products” beans, rice etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentleman, now that you see how important consuming protien is let’s lok how much of it you should be consuming as well as what types are available. The World Health Organization and many national Health agencies have independantly conducted studies, which (even though they differ slightly) all conclude that our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein. Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume. For more accuracy you will have to look at factors like your age, height, activity level and your build. A great calculator was created by the University of Maryland Medical Center to calculate personal protein levels based on these factors. http://www.healthcalculators.org/calculators/protein.asp If you do not already do so READ FOOD LABELS, then buy your food uncooked, and try to cook it healthfully. If you do not take anything else from this article that last sentence is paramount. If your schedule is hectic and you are just too busy and do not have time to prepare high protein foods then bars and powders might be options that you can explore. Watch out! A lot of bars on the market are loaded with “not so good” man made additives. Avoind trans fats, aspartame, saturated fat content (over 3.5g) etc. If you can not pronounce it then it might not be the best thing for you to be consuming. The top three protein sources that we all know, hear about, and use are Whey protein powder, Soy Protein Powder and Casein Protein powder. Whey protein powder—> Made from cows milk, seperated from (casein protein) also in milk, fat and sugar. Purity ranks from 70%-95%. Ninety five percent purity is called whey protein isolate. This is the number one popular protein because of its quick stimulation of protein synthesis. (the process that leads to muscle growth and strength gains) New research shows that it aids blood supply to the muscle. Use 30 mins. before and 30 mins. after workouts. Soy Protein Powder—> Many benefits similar to whey, some studies show that it provides protection from certain cancers and heart disease. It starts with defatted soybeans and is usually sold in purities of 70%-90%. Soy has superior muscle recovery properties according to the International Journal of Sports Nutrition and exercise Nutrition and Exercise Nutrition. Use post workouts or use a 10-20g dosage as a meal replacement. Casein Protein Powder—> 80% of protein in milk, sold in 90% purity called micellar casein, it doesnt mix well, digests slowly, good before bed. Mix 10-20 grams with soy and whey proteins post workout. take 20 grams before bed to aid in recovery and rejuvenation. If you are allergic to milk or soy try egg white, rice or hemp protein powders. Including adequate amounts of protein in your diet and in various types will promote a lean, strong and well rested body. Consume protein through out the day in all of your meals to feel full and provide you with the energy to live.