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Top 8 Nutrition Myths You Ve Been Taught To Believe

(category: Nutrition, Word count: 362)
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Don't always believe what you hear- especially when it comes to your health. Here's some nutrition myths we were taught to follow, and according to the experts, we shouldn't have listened to.

Sugar Causes Diabetes

So far, a diet high in calories, being overweight, and an inactive lifestyle are the main risk factors for Type 2 diabetes.

All Fats are bad

The key is to replace bad fats (saturated fats and trans fats) with good fats (monounsaturated fats and polyunsaturated fats) in our diet.

Brown Sugar is better than White Sugar

Unless you eat a gigantic portion of brown sugar everyday - the mineral content difference between brown sugar and white sugar is absolutely insignificant.

Brown Eggs are more nutritious than White Eggs

Eggshell color can vary but it has nothing to do with the quality, flavor, nutritive value, cooking characteristics or shell thickness of an egg. The eggshell color only depends upon the breed of the hen.

Avoid seafood to lower blood cholesterol

Saturated fats usually found in meat products and packaged foods, and trans fatty acids, are the most important factors that raise blood cholesterol, not dietary cholesterol.

Avoid carbohydrate to lose weight

Many low-carb diets do not provide sufficient carbohydrates to your body for daily maintenance. It doesn't matter if you eat a high or low-carb diet, you will lose weight if you decrease your caloric intake to less than that is needed to maintain your weight.

Avoid nuts as they are fattening

In moderation, nuts can be a part of a healthy diet. In fact, nuts are high in monounsaturated and polyunsaturated fats (good fats) as well as plant sterols which have all been shown to lower LDL cholesterol.

Skipping meals can help lose weight

Often times, skipping a meal results in an increase in total caloric intake than if we just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep our blood sugar balanced.

So now you know the real truth and when these come up in conversation again, you can educate your friends and family.

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Let Your Child Feast On His Gummy Bears

(category: Nutrition, Word count: 465)
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Does your kid refuse to eat his greens? Does he or she love gummy bears more than the fruits and veggies you want him to eat everyday? You are not alone. Many parents face the same problem.

Most children are fussy eaters. They love all kinds of junk food and processed food. They would hardly take a look at all those fruits and veggies you put on their tables, but they will gobble up gummy bears with gusto. Responsible parents have always fretted over their children's affinity for junk food. A growing child needs proteins and vitamins. Lack of these in their daily diet can affect their immunity to diseases. Children fed on a diet of junk and refined foods tend to be frailer and may also do badly in their studies. It can also affect their behavior.

This last point is not been given as much importance as it should be. When the Appleton Central Alternative High School replaced vending machines with water coolers and started offering fresh vegetables, fruits, whole-grain bread and a salad bar in place of the hamburgers and french fries, vandalism among the students nosedived!

The question is how will you make your child eat more nutritional food. In any case, pushing fruits and vegetables down their throat is not an answer. Not just because of the unpleasantness it will cause, but because pollution and other factors have reduced the quantity of vitamins and other nutrients in those foods. You may cram your child's stomach with fruits, but he or she may still not get the right quantity of nutrients needed daily.

Children's food supplements containing a revolutionary new class of sugars called glyconutrients could be the answer to the problems faced by parents.

What are glyconutrients. Essentially these are a class of sugars that have been found to be of immense importance in the body's fundamental process of cell building. A lot of research is currently going on about the effect eight sugars from this class of saccarides have on the body. Two of these, glucose and galactose, are abundant in our diet. The remaining six - mannose, fucose, xylose, N-Acetylglucosamine, N-Acetylgalactosamine, and N-Acetylneuraminic acid - are mostly missing from our food. Glyconutrients strengthen our immunity, and help the body fight many diseases.

The problem is how to get the children to eat these glyconutrients. Glyconutritionals or food supplements containing glyconutrients are now available that resemble and taste like the junk food your children would like to snack on. So if you child loves gummy bears, it would be easy to get him to eat those scrumptious, delicious, colorful gummy-bear shaped glyconutritionals made from natural ingredients. For once, you won't disapprove of your child chewing on those gummy bears!

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Enhance Your Bodybuilding Diet With Quality High Protein Groceries From Your Local Supermarket

(category: Nutrition, Word count: 824)
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If you are getting into bodybuilding then you need to understand that what you eat is just as important as what you exercise. In other words, you can lift as many weights as you like but if your muscles are not getting the fuel they need to grow, you are wasting a great deal of effort.

Protein is a MUST for Bodybuilders

With just a little research into an effective bodybuilding diet you will quickly discover that enough protein is one of the most (some say the most) important parts of your nutritional intake. In short, protein is the building block of lean muscle - a lack of protein means your muscle building potential is much lower.

There are many opinions on how much protein your body needs each day and it may depend on your bodybuilding goals. Typically you might consider taking around 1 gram of protein per pound of your body weight each day.

Check the Food's Nutritional Info Before You Buy

There are plenty of foods in your local supermarket or grocery store that contain a useful amount of protein. Today's regulations that ensure food product manufacturers display the nutritional content of their product make choosing your groceries a breeze. However, before you go running off to buy every high protein food you can find, a certain amount of care must be taken. Take the time to read through the food's nutritional information table in it's entirety. Not only are you looking out for the protein content but you also need to consider fat content, sugar content, carbohydrates, and so on. If your goal is to grow lean muscle then it is a good idea to avoid too many products high in simple sugars, calories and refined carbohydrates.

Recommended Quality Protein Sources for your Shopping List

You are now ready to hit the supermarket in search of quality protein food sources. These are foods that are high in protein but not so high in other elements that will hinder your lean muscle targets (i.e. calories, carbs, etc.):

MEATS: If you enjoy eating meat then generally 3 meats are recommended. The favorite is chicken (the number of recipes you can find on bodybuilding forums show this). Chicken is very lean and cheap. Similarly, turkey is actually slightly leaner then chicken and has higher protein percentage. Lean beef (look for cuts that are really red without any visible fat when possible) is another great source of protein.

SOY: The vegetarians amongst you will no doubt be aware of the protein content of soy products. Soy beans are pulses and so they contain a good helping of protein. Soy beans are used to make soy milk, tofu and many meat substitutes, many of which taste like the real thing. This not only helps vegetarian bodybuilders but also people with a lower tolerance for dairy products.

MILK/DAIRY: 'Skimmed' or 'fat free' milk is another good source of quality protein and can be consumed as it is (think homemade shakes or in your breakfast cereal) or in so many dairy foods. You need to take care with which dairy products you choose but there are always options for the dieting conscious. You can eat fat free versions of your favorite yogurts, ice-creams (watch out for other ingredients), cheeses (cottage cheese is always highly recommended), and more.

EGGS: Raw or cooked, eggs are another staple in a lot of bodybuilder's diets. Many people will avoid the yolk of the egg and simply eat the white, discarding some quality protein. It's true that the yolk of an egg contains most of the calories but it also contains most of the eggs nutrients as well as some protein. Why not save a few of the yolks!

FISH: Fish is an important source of protein and many bodybuilders live off cans of tuna. In fact I knew one guy who would mix in a can of tuna with his cereal every morning - not really my idea of a tasty start to the day.

AND MORE...: There are plenty of other foods high in protein such as nuts (good for vegetarians) pulses (another good source for vegetarians), cereals, and so on. Take some time to research other foods on the internet - there is a massive amount of information on websites, forums, newsletters, and so on.

Is Protein All I Need to Focus On?

No. Protein, although a vital part of a bodybuilder's diet, is not the be all and end all. Bodybuilders also need the energy to physically perform their exercises and this comes mostly from carbohydrates, or more specifically, complex carbohydrates. This is a subject of another article so watch this space. You need both a higher protein intake to 'rebuild' your muscle and the appropriate complex carbohydrates to fuel your workouts.

Build a high quality protein source shopping list then hit the grocery store!

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What To Eat To Boost Your Memory

(category: Nutrition, Word count: 507)
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Being aware of the nutritional value of the foods we eat is obviously essential to a healthy body. Eating the right combination of carbohydrates, proteins and healthy fats works towards keeping muscles strong and organs functioning the way nature intended.

Our minds are no different and eating foods rich in certain nutrients can help alleviate brain fog and boost our memories back to the place they were when we were younger. It only seems natural that since most of our body is fueled by the healthiest of foods, feeding our minds the same way follows suit.

There has been extensive research done into studying the effects of certain minerals and vitamins in relation to brain function. It's common sense that sugar although a temporary stimulant quickly loses it's luster and although we might feel very vibrant and alive after eating a candy bar, within an hour or two our bodies have become sluggish and less responsive. Our minds and therefore our memories would feel the same high and crashing low if fed a diet of sweets.

Eating sensible is important for boosting your memory. Foods that are rich in antioxidants are said to work in helping memory function. The benefits of antioxidants are often associated with fighting cancer and playing a positive role in certain diseases of the heart. Now with the knowledge that they also work towards improved memory function, having them as a staple in the daily diet seems natural. Some examples of foods readily available that are high in antioxidants include carrots and certain kinds of nuts. Green tea is also an excellent source of antioxidants and its benefits reach well beyond boosting the memory.

Another product that helps with memory function is soy. Eating foods like tofu will provide benefits that help improve memory. Another great source of soy is the soy milks that are available in most food markets. Many are flavored and the taste although not exactly the same as cow's milk is considered appealing to many people. Soy also offers many other benefits to the body and knowing that it can help with boosting your memory is good stimulation for trying it and possibly making it a regular part of your diet.

Most people use oil in some form for cooking and if choosing a specific type of oil can boost your memory it would seem sensible to incorporate it into your everyday cooking. Olive oil is a healthy choice for many reasons including its effects on memory function. Using it to cook or within salad dressing is a healthy way to work towards having less brain cloudiness and improved memory clarity. It's another step towards feeling confident that you are doing everything you can to ensure that your memory stays sharp.

Adjusting one's diet to balance the effects of memory loss seems a perfect solution. With just a small change in the consumption of certain foods anyone can feel as though they are not only eating healthier but also improving their memory.

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How To Know If You Are Eating Too Much Salt

(category: Nutrition, Word count: 413)
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For most of us, eating healthfully means cutting down on salt. Even if cutting down your salt intake won't reduce your waist measurement, it'll make you a healthier person, better able to follow your weight management programme.

But it's not that simple. Have you ever been confused by the nutritional labels on food? Salt or sodium, what's the different?

Salt is the general name given to sodium chloride. 6g of salt contains about 2.5g of sodium. It's the sodium in salt that can lead to health problems. For example, sodium can lead to higher than recommended blood pressure.

It's important that you educate yourself to avoid over indulging on salt. You may feel that by reducing your calorie intake and cutting out rich creamy sauces and refined sugars you have all the bases covered. Not necessarily. Sometimes to compensate for reduced fat, you or the manufacturer may add extra seasonings. Salt is one the ways flavour can be added into a low fat diet. Be careful and read food labels carefully.

When cooking:

Add fresh natural herbs such as basil, coriander, rosemary, mint and thyme to lean protein options such as chicken, tofu and fish.

Don't add salt when cooking. Taste the cooked food, then decide how much you need - if any!

Chop fresh mint onto salads and add fresh basil to tomatoes.

When eating out:

Don't add salt until you've tried your food. It's so easy to add it automatically!

Go easy on salt, and add more pepper instead!

Is Sea Salt Better For You?

There are minute traces of minerals in sea salt, which you don't find in ordinary salt. Although these might be beneficial, it's just as important that you cut your intake of sea salt.

How does salt creep into our food?

Processed foods - watch the labels carefully, you might be amazed!

Salt we add when cooking or at the table

Salt found naturally in most foods

When shopping:

Replace unhealthy salt-laden snacks such as crisps with crunchy soy nuts for an oven-roasted flavour

Cut down on sauces. Soy sauce is particularly high in salt.

Choose lower salt stock cubes for cooking, or instead make your own stock with herbs and spices for flavour to casseroles and soups.

Choose tinned vegetables that are labelled 'no added salt'.

Check nutritional labels before your by.

Note: Average salt intake should be 6g a day as an adult (Source: FDF)

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Fight Free Radical Damage With Antioxidants

(category: Nutrition, Word count: 255)
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Antioxidants are a class of nutrients that protect the body from damage caused by different factors, most importantly oxidative damage caused by substances called free radicals. Free radicals are known as "reactive oxygen species", or ROS. They are produced when your body uses oxygen for energy. Just as fire emits smoke as a by-product, ROS are emitted from the conversion of oxygen to energy in the human body, eventually causing oxidative damage to body systems. Free radicals are also created when the body is exposed to pollution, cigarette smoke, car exhaust and other harmful environmental toxins.

There are different types of antioxidants, and most work better when paired with other antioxidants. This is called synergism. Vitamins can be antioxidants, such as vitamins C and E. The tripeptide glutathione, loosely classified as an amino acid, acts as an antioxidant, along with other true amino acids such as methionine. The raw herbs and vegetables we consume contain natural antioxidants called bioflavonoids and carotenoids, which are effective antioxidants on their own, but are more effective when synergistically combined with other antioxidants. Together these nutrients protect your cells from electron robbery at the hands of larcenous free radicals, protecting the body from disease and slowing the inevitable signs of aging.

Antioxidants are important supplements for everyone, but especially for those who exercise on a regular basis. The rational is that exercise is a highly oxidative process and, as a consequence, produces free radicals from aerobic metabolism. Antioxidant compounds help alleviate this process.


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Making The Right Fast Food Choices

(category: Nutrition, Word count: 599)
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Every now and then, even with the best of intentions, we find ourselves looking to a fast food restaurant for lunch or dinner. Maybe a lack of time or a lack of planning is to blame for forcing this upon us. Maybe something came up beyond our control that is making us resort to this as a last minute meal decision. Whatever the reason, you will be ordering your next meal by talking into a plastic clown from your car window.

The problem with this is, you know that fast food is notorious for very high fat content and very high calorie count while at the same time being very low in nutrition. Well, as luck would have it, there are actually some things that you can order from a few of the popular fast food places that are somewhat on the healthier side. The main thing is to stay away from the fat laden side orders like the fries and shakes, and go with the broiled and grilled items. Here are some examples of the better fast food choices:

At burger king, go with the BK broiler chicken sandwich or the broiled chicken salad. Also not too bad is the whopper, but it is imperative to order it dry and without cheese and add your own ketchup. All the sauces on the whopper are where most of the extra fat and calories come from.

At KFC, stay with the tender roast chicken and go with the skinless white meat. Fried chicken from anywhere should be avoided like the plague.

At McDonalds, the grilled chicken deluxe and the grilled chicken salad are the best choices. Since just about everything else here is fried or deep fried, these are really your only good choices.

At subway you have a few good choices like the turkey breast sub and the sweet onion teriyaki chicken sub. Most anything from their "low fat" menu is good, but don't add cheese or fattening condiments like mayo and stick with the 6 inch ones.

At taco bell, the grilled chicken burrito and the grilled chicken soft taco are good choices. Any of their items made with grilled chicken are ok, just watch out for any added fattening sauces or fried items that might be used in the item.

At Wendy's, the grilled chicken sandwich and the grilled chicken salad are two very good choices. Here you can also get a baked potato on the side but watch what you fill it with.

As a rule of thumb, always avoid anything fried like French fries or onion rings as these items can add as much as 450 extra calories to your meal which is usually as much as or more than what their signature burgers pack. Items like the milk shakes also come with nearly as many calories as the signature burgers so be careful not to order them as well. Always order your food without the dressings, sauces, mayo or cheese. These only add unwanted fat calories to your item. You can always ask for fat-free dressings and condiments like ketchup and add them yourself when you get your food.

All fast food is not completely off limits, even if you are making an effort to watch what you eat. Just make eating fast food an occasional thing and be aware of what you order when eating there. When in doubt, always go with broiled or grilled chicken items, and avoid most of the sides unless you know they are good choices like salads or baked potato's.

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Don T Forget To Drink Your Fruits And Veggies

(category: Nutrition, Word count: 334)
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Remember the scene at the dinner table when you were a child? Negotiating with your parents on how many bites of peas and carrots you had to take in order to leave the table was most likely a constant struggle.

Unfortunately, people don't always grow out of this negative attitude toward fruits and vegetables. Studies show that the average American consumer eats only three servings of fruits and vegetables a day. When compared to the recommended five to nine servings a day, it's apparent that many of us have a long way to go.

The effort is worth it, though. Studies by the U.S. Department of Health and Human Services, U.S. Department of Agriculture and the National Academy of Sciences suggest that the nutritional goodness of fruits and vegetables, along with a diet that is low in fat, saturated fat and cholesterol, may decrease the risk of developing certain diseases.

To help their patients get the necessary nutrients, some doctors recommend "green drinks." These powdered drink mixes are a natural source of vitamins and minerals. To many people, however, the drinks also have a strong, unbearable taste and an unpalatable texture.

Would you stick with a nutritious drink if you had to hold your nose while consuming it?

To get the health benefits found in green drinks without the unappetizing taste and texture, I recommend Earth's Promise from Enzymatic Therapy. With a combination of 20 vitamin-rich ingredients, one glass of Earth's Promise provides the essential nutrients your body needs to enhance energy, support digestion and boost the immune system. It also is high in fiber. In fact, drinking one glass provides you with more fiber than you would get from eating a bowl of oatmeal.

Earth's Promise comes in three flavors - Strawberry-Kiwi, Elderberry and Peppermint-Tea - making it easier to support a healthy lifestyle. In addition, it is laboratory-tested for purity, safety and performance and meets the highest manufacturing standards.

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Proteins For Hair Growth

(category: Nutrition, Word count: 765)
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Protein and amino acids for hair growth

Many people ask me what proteins are most appropriate for hair growth. People with hair loss often turn to protein and amino acid supplements as part of their treatment regime. Although it is rare for a lack of protein to be a primary cause of hair loss, there is no harm in taking extra protein or amino acid supplements if you wish for your hair growth. If you take a blood test your serum total protein should be between 60-80 grams per liter. Less than this suggests a problem with protein intake. And you may take some of the protein supplements now available as either as powder protein supplements or liquid protein supplements. Soya bean protein is considered good for hair growth but take care not to take it in excess other wise it can have some negative affect.

Amino acids and proteins

Much importance has been given to proteins for hair growth. Protein serves as the major structural component of all cells in the body, and functions as enzymes, in membranes, as transport carriers, and as some hormones. During digestion and absorption dietary proteins are broken down to amino acids which serve as the building blocks for formation of structural proteins and functional compounds of protein such as enzymes and pre cursors of hormones etc. There are 20 amino acids in all which are required for the synthesis of proteins.

Proteins for hair growth

But out of which some of the amino acids cannot be synthesized by the body and are therefore are required to be taken as dietary amino acid supplements if you wish to take them to stimulate your hair growth. The amino acids: Phenylalanine, Valine, Tryptophan, Threonine, Isoleucine, Methionine, Histidine Arginine, Lysine Leucine are considered to be essential amino acids. But the distinction between essential and non-essential amino acids is not very clear, as some amino acids can be produced from others. For example the sulfur containing amino acids, methionine and homocysteine can be converted into each other but neither can be synthesized de novo in humans. Likewise, cysteine can be synthesized from homocysteine, but not otherwise. So, for convenience, sulfur-containing amino acids are sometimes considered a single pool of nutritionally-equivalent amino acids.

Hair follicles require a constant supply of amino acids via the blood stream to maintain hair growth. Hair follicles contain some of the fastest growing and dividing cells in the body so their energy, vitamin, mineral, and amino acid consumption is high. If amino acids are lacking, particularly the essential amino acids listed above, the hair follicles may be less able to produce hair fiber.

Benefits of amino acids

A lack of amino acids in a first world country diet is very unusual and for the most part supplements are not required. However, everyone should ensure they have a healthy, balanced diet that provides all the amino acids required. There are many amino acids, but the nine amino acids which are known as essential amino acids must be provided in the diet and are indispensable amino acids which are required for both hair and other functions of the body. The body can make the other 11 amino acids needed to synthesize specific structures from the nine essential amino acids and carbohydrate precursors.

Protein supplements

Proteins from animal sources, such as meat, poultry, fish, eggs, milk, cheese, and yogurt, provide all nine indispensable amino acids in adequate amounts and for this reason are considered "complete proteins". Proteins from plants, legumes, grains, nuts, seeds, and vegetables tend to be deficient in one or more of the indispensable amino acids and are called 'incomplete proteins'. Vegetarian and vegan diets may contain enough protein, but people following these diets may not be receiving all the essential amino acids if they do not pay attention to the type of protein they eat. Vegan diets adequate in total protein content can be "complete" by combining sources of incomplete proteins which lack different indispensable amino acids.

Amino acid function for hair

In terms of hair fiber production, the most important amino acid is cysteine. Cysteine is the most common amino acid in hair. It is particularly important because it contains sulfur molecules. As part of a keratin protein chain, these sulfur molecules cross link with each other to produce disulfide bonds. These chemical bonds are what gives hair its strength. For this reason the most popular amino acid supplement taken for hair is cysteine.

Besides the proteins, nutritional diet vitamin supplements and safe herbal supplements are the best diet supplements for hair growth.

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