Archive for the 'DIET & NUTRITION' Category

For millions of American children and teens playing sports, good nutrition is critical for maximum health, performance and normal growth.

Yet, with all the information available out there, it’s becoming harder than ever for a young athlete to filter truth from myth, and detangle the good from the bad and the ugly, says Amanda Leonard, M.P.H., R.D., a pediatric sports nutritionist at the Johns Hopkins Children’s Center.

The Good

As a general rule, 20 to 30 percent of the calories in a young athlete’s diet should come from fat, 50 to 65 percent from carbohydrates and 15 to 20 percent from protein.

The Bad

Dehydration among children playing sports is common, especially in the hot summer months, but may go unnoticed in its milder forms, Leonard says.

To avoid dehydration:

• Before exercise, drink 4 to 8 ounces
• During activity, drink 4 ounces every 15 minutes
• After exercise, drink 16 to 24 ounces per every pound lost

The Ugly

The dietary supplements are not tested by Food and Drug Administration before they reach the market, so their benefits and safety are not verified independently. Pediatricians should always ask young athletes whether they take dietary supplements because some can aggravate pre-existing conditions. Creatine, for example, can cause kidney damage in a child with pre-existing kidney problems.

Figuring out the exact diet for those who are on metabolic diet can be difficult task, especially for those who are on stern low carb phase of metabolic diet.

Metabolic diet can be followed with two different phases and which one to start with, mainly depends on your personal choice.

If you are confident that you can adopt low carb lifestyle, then you can start with a strict low carb measurement phase.

You can continue this phase up to four weeks. If you feel that you can’t jump precisely to a low-carb diet, then you can start with a moderate carb phase of metabolic diet.

Following any of these either ways, carefully monitoring your body’s response to these dietary changes and then making any necessary changes if required in your carb intake will eventually turn you up to an appropriate dietary carb level.

It is very important for you to realize that metabolic diet is not a static process; rather it is a dynamic process in which you have to actively involve in the process, in order to get best out of it.

Are you in a dilemma whether to take an organic food or your usual conventional food? Find out the differences between organic and conventional foods before deciding to consume.

Is there any difference between organic and natural conventional food?

Organic food doesn’t mean natural, but they are minimally processed and also preservative free.

It is very essential for you to know that all natural foods are not organic, only certain natural foods that are labeled as organic are considered to be organic. These simple points can help you to differentiate organic and natural food.

• Unlike conventional food, these foods are grown without using any chemical fertilizers and by just adding manure to feed plants.
• Conventional farmers use pesticides to kill the pests and insecticides in their farms, where as in organic farming the insects or pests are killed by simple methods of trapping.
• In an organic feed, animals are fed with balanced diet and rotational gazing to minimize the risk of diseases in them whereas in conventional animal nurture, they are treated with medicines in order to prevent the risk of infections and diseases.

Which is preferable, organic or conventional?

Many factors are considered while preferring organic foods which are grown typically using natural fertilizers.

Consuming food at home doesn’t cause much affect on you because that food will be totally prepared by you or your family members.

It will be made in the hygienic way and if you or your family members are health conscious, then certainly no extra oils and fat contents will be added to that food.

Outside food will not be prepared by keeping you in mind. Various methods will be followed in the preparation of the food.

Each and every cook or chef follow their own method and the entire credit goes for the taste not for the less calories. So, you have to be careful while eating the food outside because it makes you to gain more number of calories which requires lot of time and strength to burn.

Simple tips to survive easily from the fat food when you are dining out:

• Before ordering the food, checkout the total menu once and try to pay attention on the preparation methods, rather than look.
• Mostly select the foods which are added with the words roasted, fresh, poached, grilled and steamed. The foods which are made by using the above methods don’t have much fat and they are good for your health.

Find out the foods that contain tannins and tyramine, which cause allergic headaches

Many allergic headaches are food related. The type of food you take will have direct mind-body relation.

The food related headaches are sensed usually on both sides of the head.

These headaches occur within specified amount of time after the substance consumption and disappear when you eliminate that substance from the diet.

So, if you find any allergic reactions or headaches after eating some variety of foods, know that those foods are not suitable for you and certainly several reactions will takes place in your body with that unsuitable food.

Experts from The American Dietetic Association (ADA) did research on the foods which cause frequent headaches and allergies if they are not suitable for the person.

Out of all, the foods which cause triggering headaches in more number of people are red wine, meat, onions, olives, raisins, canned soups, chocolate, aged cheese, beer, coffee, nuts, apple juice, blackberry and tea.

All the above foods contain both or one of tannins and tyramine which causes some allergic headaches to the person if they are not suitable for him.

A Greek diet which prevents formation of blood clots, maintaining healthy heart

Mediterranean diet is the diet which will be more helpful to make your heart happy.

The added advantage with this is: it also provides healthy memory.

The Greek people add healthy contents in their diet like fruits, legumes, whole grains, etc and they simply enjoy a lot by eating more fish.

Checkout the menu of the Mediterranean diet which consists of lot of healthy foods in it:

Sample Mediterranean diet:

Breakfast:

• 1/3 cantaloupe
• 1 slice whole-grain toast
• 2 tsp peanut butter
• 1 apple

Lunch:

• 2 cups fresh spinach salad
• 2 ounces grilled chicken breast
• 1 tbs. olive oil
• 1 tbs. vinaigrette
• 1 small whole-wheat pita
• 1 apple

Dinner:

• 5 ounces fish (cod, halibut, etc.)
• 1 small sweet potato
• 2-3 cups broccoli, carrots, peppers, onions sauteed in garlic and olive oil
• 1 cup fresh fruit

Snacks:

(Mid morning or mid afternoon) - 1 small handful of nuts (almonds, peanuts, pecans, walnuts, etc.)

If you observe the foods clearly which are present in this menu, they all consist of enough nutrition contents and proteins which are essential for your body.

Diet has to be maintained in the right way to stay fit without any health problems.

You can control your total body weight and shape by maintaining perfect diet and by practicing the exercise regularly.

Tips to follow the right track on diet:

• Get a pocket calorie guide and keep it with you to know how many calories are required for you in your daily routine according to your age and weight. Before eating the food, know how many calories are present in it with the help of this guide and take only the essential calories required for you. Don’t consume the food which consists of more number of calories or fats.
• Avoid soft drinks. These soft drinks contain lots of empty calories which are not needed for you. You are affected with health problems if you consume more soft drinks.
• Cut down the processed foods in your diet: Low carbohydrate diets and low fat foods are the main secrets to lose your weight. Don’t go for the processed foods even though they are tasty because they contain lot of stored calories which are not good for your health and if you eat these foods regularly, certainly you will gain lot of weight with in short span of time.

Good mood food improves your mood and health in different ways.

If anyone asks you which food you like the most an apple or a chocolate?

Then most of you might answer as a chocolate because it is the most lovable food, which has more number of lovers.

Do you know one fact about chocolate? It is the good mood food which makes you to improve your mood and feel active. But, while buying the chocolate, you have to check how much cocoa is present in it.

The chocolate which has 70% of cocoa helps to improve your mood where as the chocolate which has less cocoa percent will not be that much helpful to improve your mood.

Does cocoa can reduce the cholesterol content in your body? The chocolate which has 70% of cocoa will have the capacity to fight against the cholesterol causing antioxidants in your body.

Cocoa is the component which will be derived from the seed of the cocoa tree. This cocoa is the essential constituent which is required for manufacturing a real chocolate.

Improve your cardiovascular health with cocoa! Your cardiovascular health will also be boosted by cocoa as it contains rich antioxidant compounds and flavonoids. [Antioxidant Vitamins]

The best beauty secret which makes your skin look younger and smoother is hidden in your refrigerator or kitchen.

Looking great is the simple and easy task if you consume the right nutrients required for your skin.

These foods are not too expensive and they don’t have scarcity; you can get these foods in all food stores.

These are the three major foods which makes you to look beautiful:

• Almonds
• Proteins
• Dairy

Almonds: Almonds are the good source of fatty acids, the antioxidant selenium and vitamin E. This crispy snack makes your skin look smoother, younger and supple. A glow or shining will also be seen on your skin by consuming almonds regularly.

Before consuming the almonds just make a look on the portion sizes. Almonds weigh 160 calories per one single ounce i.e. a small handful. Don’t consume huge quantity daily because this is high calorie food which makes you to gain weight by over consumption.

Proteins: Are you avoiding the meat to cut back the fat? Then you are missing the great things which are present in the meat. Especially meat protein is the necessary thing which is required for your beauty. Protein makes your nails and hair stronger.

All of you might have heard the popular saying i.e. “you are what you eat”.

Yes it’s true! And it is applicable for your entire body i.e. from your hair to toe.

By consuming the right food which is necessary for you according to your age and weight, you will stay fit and fine without any health problems. Good food also makes you to look more beautiful and young.

Here are some foods which make you to look beautiful and young:

• Citrus fruits
• Tomatoes
• Garlic
• Dairy foods
• Sweet potatoes

Citrus fruits: Collagen is the needed component for your body which is present in citrus fruits. It makes your skin look young and smooth. The various citrus fruits available in the market are Clementine, leech lime, grape fruit, mandarin, sweety, tangerine, kumquat, minneola, tangelo, lemon, orange, rough lemon, pummelo, lime, Satsuma, ugli, bears seedless lime, Mexican lime, rangpur lime, kafir (kieffer/thai/wild) lime, calamondin, eureka lemon, Lisbon lemon, meyer lemon, Eustis lime quat, minneola tangelo, dancy tangerine, Satsuma mandarin, Clementine mandarin, Fremont mandarin, kumquat, Robertson navel orange, Washington navel orange, trovita orange, Valencia orange, jaffa orange, sanguinelli blood orange, moro blood orange, marsh seedless grapefruit, rio red grapefruit, oro blanco grapefruit, star ruby grapefruit, etc.