Carbohydrates, Sugars And Cholesterol

Vegetables and fruits are rich in nutrients, low in calories and high in fiber. Diets high in vegetables and fruits meet vitamin, mineral and fiber needs without adding a lot of calories. Diets rich in vegetables and fruits have been shown to lower blood pressure and improve other cardiovascular disease risk factors.

The American Heart Association continues to recommend the following to reduce the risk of cardiovascular disease:

Consume an overall healthy diet
Aim for a healthy body weight
Aim for recommended levels of low-density lipoprotein (LDL), cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides
Aim for a normal blood pressure and blood glucose level
Be physically active
Avoid use of and exposure to tobacco products
Drink alcohol in moderation

A healthy diet includes:

Eating a variety of whole (fresh, frozen, or canned) vegetables and fruits
Eat more deeply colored vegetables and fruit such as spinach, carrots, peaches and berries (they tend to contain higher amounts of vitamins and minerals than others such as potatoes and corn)
Choose whole fruits over juice most often (whole fruit contains more fiber)
At least half of your grain intake should come from whole-grain foods
Reduce intake of beverages and foods with added sugars (primarily to lower total calorie intake and to get enough of the nutrients your body needs)

Recommended servings per day for a healthy person needing 2,000 calories each day includes:

6 to 8 servings of grains (at least half of the servings should be whole-grain foods)
8 to 10 servings of vegetables and fruits (about cup counts as a serving)

Cholesterol:

Cholesterol is an important part of a healthy body, however, high levels of cholesterol in the blood, is a major risk factor for coronary heart disease, which leads to heart attack. Typically the body makes all the cholesterol it needs, so people do not need to consume extra to get enough.

Some of the excess dietary cholesterol is removed from the body through the liver. The American Heart Association recommends that you limit your average daily cholesterol intake to less than 300 milligrams. If you have heart disease, they recommend limiting your daily intake to less than 200 milligrams. Everyone should remember that by watching how much cholesterol they take in each day can help significantly lower total dietary cholesterol intake. Especially watch foods high in saturated fat.

Regular physical activity is helpful in increasing HDL cholesterol in some people. Higher HDL cholesterol is related to a lower risk of heart disease. Physical activity also helps control weight, diabetes and high blood pressure. Physical inactivity is a major risk factor for heart disease.

Tobacco smoke is among the six major risk factors of heart disease. Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.

Source: American Heart Association

Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine

Health Advantages Of Different Vitamins

The health pack, skincare products and usana vitamins are highly in demand as these are of world class quality and satisfying the users’ need effectively. As we all know that vitamins are a key component for a perfect immune system. Meanwhile, these have a significant ability to complete the biochemical processes occurring in the body continually. And if you are lady and developing fetus inside you, it is needless to say, vitamin supplements are a must to take in protecting both. These vitamins provide you protection against any infections and diseases.
One of the popular brands in vitamin supplements is USANA. No doubt, pregnancy is an assailable time in a woman’s life. The mother need to care herself with proper diet and routine medical checkups. And when it comes to nutritionally demanding phase, these USANA vitamin supplements just serve the purpose accurately.
Here is the list of USANA Vitamins, which are recommendable during pregnancy:
Along with knowing about the USANA supplements, it is also important to consider about prenatal care. During this stage, following are some of the important prenatal vitamins and minerals a woman should consume:
1.Iron: to increase the blood volume, thereby meeting nutritional demands of placenta and fetus.
2.Calcium: to make the bone and teeth formation strong.
3.Iodine: to make the sound functioning of thyroid
4.Selenium: to boost the muscle strength.
5.Zinc: for strengthen of immune system.
6.Vitamin B6: generally known as pyridoxine, is an important coenzyme in the biosynthesis of the neurotransmitters GABA, serotonin and dopamine.
Allthese vitamins and minerals are supplemented in USANA products. Now, here is the detail of these products:
1.USANA Essentials: the supplement consists of powerful antioxidants that meet the guidelines for potency and uniformity, set by United States Pharmacopeia. The main ingredient of this is olive fruit extract. The product has been passed by the United States Recommended Dietary Allowances as an effective dietary supplement.
2.USANA SoyaMax: the supplement is a better alternative to animal proteins. One can consume it to maintain the right balance of cholesterol.
3.USANA Calcium Plus: calcium, magnesium, vitamin D and silicon are the main ingredients of this vitamin supplement. All of these are ideal in promoting a healthy bone health and growth.
4.USANA BioMega: you can get the rich source of omega 3 essential fatty acids with this product and can ensure a strong cardiovascular health. Additionally, it provides healthy neural and bone growth properties. The best part is, it is devoid of any heavy metals, hence is safe to be consumed.
Although, these entire vitamin supplements are safe to use, but one should take with doctor prescription as the effect varies from body to body.

The Nutrition In Chocolate

People tend to talk about chocolate and its nutritional facets and in the end, people tend to conclude that because of its many ingredients that are not considered healthy, chocolate then is also not nutritious. However, this popular notion may not be entirely true.

Chocolate, according to some, contains certain nutrients. These nutrients are good for the body provided that they are eaten in small amounts only. After all, anything taken excessively is not always ideal. Excessive amounts of chocolate in your system can be harmful to your health and can even cause the build up of cholesterol and fats and this, as we all know, cause weight gain. Bear in mind, that if you must eat large amounts of chocolate, you have to “balance it out” with other food.

Chocolate contains stearic acid, a type of saturated fat that is commonly found in cocoa butter. Of course, saturated fat is not healthy. However, compared to other types of fat, stearic acid does not increase your blood cholesterol as rapidly. In fact, stearic acid may even help your heart.

The protein in chocolate is another reason as to why this sweet stuff can be healthy for a person. Generally, chocolate bars contain three to four grams of protein and we know that protein is helpful to the human body.

The antioxidants found in chocolates (flavanoids) are also found to prevent cancer as well as thwart age-related diseases. Flavanoids can also accordingly lower blood cholesterol levels and help keep the blood levels at normal rates.

Did you know chocolates also have copper, calcium and magnesium? Most, if not all, people probably do not know that chocolate has these ingredients!

One has to familiarize him or herself with the various types of chocolates, to know what’s good and what’s not. Compared to other types of chocolate that have too much saturated fat, dark chocolate is popularly known to contain the “ideal ingredients”.

Given these facts, people’s outlook on chocolates has changed. Instead of labeling it as purely junk food, chocolate may now be considered as health food. This is because of the ingredients of chocolate that actually carry good results for the human body. These ingredients can help with heart problems, blood pressure and other health-related concerns.

Hence, to partake of chocolates is not bad after all! Health junkies need not stay away from them and people with that sweet tooth need not give them up. Chocolates can be healthy. Just remember to eat them in moderation.

Healthy Low Carbohydrate Foods To Start Your Weight Loss Success

Eating a low carbohydrate diet can be great for weight loss but make sure you are also eating smart for your health. You need to think about weight loss for short term and long term success. The tips below have helped many of my clients lose weight and keep it off and if they do not work, then you simply are not overeating carbohydrates and need to take a different approach.

To make these tips more useful I would suggest writing down everything you ate yesterday so that you can make notes as you read through the suggestions.

The first carbohydrate to assess is the sweets. This includes any desserts and also beverages with added sugar. Do not count diet or sugar free foods or beverages. Circle or highlight all of those sweets you had yesterday. Then try to reduce that intake down to one serving daily. Examples of a serving could be one small to medium cake or brownie, 2 cookies, 1 regular 12oz soda, or 1 regular size candy bar.

Carbohydrate cravings are a common problem, especially chocolate cravings. Try planning one serving into your day instead of cutting them out completely and you will tend to feel less deprived. If you find you are eating large amounts of sweets try gradually cutting down the amount more gradually. For example if you are eating 10 servings daily try first reducing to 6 servings and gradually work your way down.

Next, look at your starch intake. Sweets and refined starch carbohydrates are generally low in nutrients and fiber, and often do not satisfy our hunger for long. Check to see if any of your starch foods are whole grain. Look at some of the starch foods in your kitchen such as the breads, pasta, crackers, and cereals. Check the ingredients list below the Nutrition Facts label for whole grains. The word whole needs to be in the first few ingredients. Examples would be whole wheat, whole oats, or whole grain.

Why is whole grain important? Whole grains still have all 3 parts of the grain (bran, endosperm, and germ) after milling. This keeps all the natural nutrients, including vitamins, minerals and antioxidants intact rather than being lost in processing. Now – practice substituting whole grains for your refined starches over the next several weeks and try to make at least half of your starches/grains whole grains.

Don’t cut your fruit intake. In fact, you really want to increase your intake of fresh or frozen fruit and vegetables because you will get more fiber and nutrients for very little calories – and they help satisfy hunger and often that sweet craving.

You can also continue drinking milk even though it has natural carbohydrate. It is still a calcium source – just keep the portion to about 8 ounces.

Make sure your overall carbohydrate intake is not too restrictive. If you are feeling weak with no energy for exercise then you have cut back too much. Some fad diets will suggest you completely eliminate carbohydrates for a while but this is not necessary and definitely not a healthy long term solution.

One last tip – try to also spread out your carbohydrate intake over the day and not load up at any one meal. Small snacks are often necessary for hunger control. These tips should help you jump start your weight loss and I wish you well on your healthy carb-controlled eating

The Role Of Diet In Health, Nutrition And Fitness

During pregnancy the mother must increase energy intake. During lactation, energy intake is also increased. A steady balanced diet is essential, in the right quantities, throughout life, to maintain healthy growth and development. The first part of this two part article looks at the background to nutrition and the digestive process. Part two will conclude with the role of diet from pre-conception to old age.

Even before pregnancy, diet plays an essential role in preparing the female body for a normal and healthy birth. Vitamin D deficiency could cause pelvic deformation, where normal delivery of child would be difficult. Vitamin B12 deficiency could cause infertility and a history of dieting would deplete any nutrient reserves in the body, giving rise to infertility and reduction of nutrients for the foetus.
A diet consists of nutrients. Nutrients are classed as macro, required in large quantities and micro, required in small quantities. Macro nutrients include carbohydrates, proteins and lipids (fats). Micro nutrients include vitamins and minerals. Another product essential for a diet is water. Water is required in large quantities to aid metabolism, which occurs in an aqueous environment.
Bread, cereals and potatoes contain carbohydrates, non-starch polysaccharides (nsp), water, vitamins and minerals.

It is important to have an appropriate amount in the diet for the following reasons:
Carbohydrates provide energy, which is essential for all metabolic processes within the body, including mechanical movement, respiration, growth, repair, cell metabolism, DNA replication, vision, transport within the body and maintaining homeostasis (constant internal body equilibrium such as constant blood pressure, body temperature, breathing rate, pulse rate).
Glucose (broken down from carbohydrates) is also required for brain cells and the central nervous system.

NSP’s (fibre) are particularly important in a diet because they act as roughage or bulk. The nsp’s are not digestible and therefore pass straight through the digestive system. However, because of the increase in the bulk of food, it passes through the system more quickly than if nsp’s were not digested. NSP’s ensure food is not left in contact with the gut lining for prolonged periods of time, which could have serious health effects, including cancer.
Meat, fish, pulses contain protein, water, minerals and vitamins, nsp’s (in pulses) and lipids.

Proteins exist in two states, fibrous and globular.
Fibrous proteins have a structural role, eg tendons, ligaments, hair, growth and structure. Globular proteins function as enzymes which allows cell metabolism to occur, help in our immune system by producing antibodies to fight diseases and aid transport, both intra and extra cellular. They also work as hormones, and for growth and repair of body tissues and in blood clotting. Too much protein in our diet is removed as waste material; too little protein in our diet could result in muscle wasting and such diseases as marasmus and kwashiorkor.
Protein constitutes 12-18% of the body’s mass.

Milk and dairy products contain protein, lipids, water, vitamins and minerals.
Fat and sugar contain carbohydrates, water, lipids, minerals and vitamins.
Lipids are broken down into glycerol (a further source of glucose) and fatty acid, including essential fatty acids.

The essential fatty acids are components of the body’s cells, especially in the formation of cell membranes. Lack of fatty acids can affect blood pressure, blood clotting and homeostasis. Excess fat, however, can be stored in the body in adipose tissues and possibly result in obesity and related health problems. Although, much obesity is the result of certain gene deficiency, which will be discussed in more detail in a further article.

Coffee: Friend Or Foe

The Questions
There may be no flashing neon lights reminding you about the side effects of drinking coffee, but we all know they exist. Because coffee comes from the seeds of Coffea plant’s berries, and how could something that comes from berries be harmful? After all, coffee is what kick-starts every morning and gets us working. But can you sip on your coffee with absolutely no concern about its side effects? Do you ever wonder which is better, regular systematic consumption of coffee or avoiding habituation completely? Finally, does coffee really improve athletic performance? If these questions have been burning in the back of your mind, then you should read on.

What is Caffeine Withdrawal?
Against popular belief, scientific literature tells us that there is no physical harm in drinking coffee. In fact, moderate consumption can benefit your body. There’s one catch: this positive effect is not caffeine’s work, but rather the coffee itself. Caffeine can be bad for you, and it all depends on your own physiology. Some people experience headaches, increased heart rate, tremors, or even performance impairment. On top of that, coffee has addictive characteristics and caffeine intoxication that comes from excessive intake can cause withdrawal symptoms, such as fatigue, headache, and difficulty focusing. The American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5) now categorizes caffeine withdrawal as a mental disorder, noting that many people are addicted to the process of coffee consumption.

The Benefits
Yet, there is plenty of scientific evidence that caffeine ups the endurance of the athlete via a type of fatigue resistance or an altered perception of effort. Recent studies recommend that consumption be kept modest, at a range of 1-3mg/kg BM or 70 to 150 milligrams caffeine before or during exercise. More is not necessarily better in the case of caffeine, and everyone’s body reacts differently to caffeine. So, it’s best to stay within the recommended range and keep track of your own consumption and your body’s reaction.

Should You Keep Drinking?
Finally, can someone adapt to caffeine consumption, dulling the positive effects of caffeine on athletic performance? There still needs to be research done on caffeine, athletics, and their relationship. However, it seems that the most recent studies are recommending coffee drinkers to continue their usage schedules rather than risk withdrawal symptoms. Some even state that the positive effects of caffeine on athletic performance increases with habituation, with less risk of the negative effects such as heart rate increase, tremors, and irritability. From this, we can conclude that a moderate caffeine schedule as part of a balanced diet is ideal.

As you can see, coffee consumption is perfectly fine for most people. The complexity comes from individual differences and the habit-forming nature of caffeine. What is definite is that recognizing that coffee is not a substitute for good-quality sleep and being aware of potential side effects of caffeine withdrawal is vital for any user.

Protect Your Health Through Good Nutrition And Diet

Garlic fights many different ailments, such as cancer. It also contains natural antibacterial and anti-fungal properties that can aid your organs. You can also add garlic right into your meals.

Pregnant women must focus on nutrition. Pregnant women must get enough protein. However, they may not want to eat at times. Try blending egg whties into your smoothies for more protein. Eggs are a great source of protein for the pregnant woman, because they have 3 grams of needed protein in each egg white, no fat and just 15 calories. Pasteurized eggs must be used to reduce the risk of contracting salmonella.

When thinking about a nutritional diet, include a minimum of eight ounces of daily lean meats. That works to give you the protein and iron you need. Some candidates include bison, venison, or other lean cuts.

A great tip for good nutrition at Thanksgiving is to eat a little snack before dinner. Going to dinner with an empty belly can lead you to overeating. If you eat a bite of food before you go, it is easier to feel full faster and eat less.

Foods high in calcium should be a regular part of your diet. Calcium comes from a whole panoply of foods, such as dairy products or certain seafood. Other calcium sources are vegetarian-friendly, such as nuts, dark-green leafy veggies, and beans, including soy-derived products. Calcium helps your body maintain good bone health. Being deficient in calcium can give rise to osteoporosis, a disorder of brittle bones. Osteoporosis is an extremely painful process that slowly causes your bones to be soft and brittle.

Be sure to eat your broccoli. A single stalk of broccolo contains an entire day’s worth of Vitamin K. Moreover, it also contains almost two days’ worth of vitamin C. These vitamins are essential for bone health and may have a protective effect against certain cancers. In order to get the best nutritional value, cook broccoli in a steamer as opposed to boiling or microwaving.

You should encourage drinking good amount of water over the course of the day. Serve juice or milk on 1 or 2 meals and try not to offer it constantly. If they have juice or milk all day, they are less likely to be hungry at mealtime.

To maintain good nutrition, you must eat in a balanced way. The body needs several essential nutrients in order to function properly: vitamins, minerals, essential fatty acids, and essential amino acids. You can find these in over the counter supplements, but the body can get them easier from foods.

If you have diabetes, you face some needs that are unusually challenging. It is possible to tackle them by eating with regularity in order to maintain proper blood sugar levels. They require lots of vegetables and fresh fruit, products with whole grain and products from dairy with reduced fat. Try to eat them close to the same time each day.

Now that you’ve reached the end of this article, you should have the information you need to make healthy changes that are long overdue. Use the information learned to begin treating your body better. If you follow these suggestions, you will feel a lot better very soon. For far more thorough information health sites, diet plans for women, healthy meal plans

Sports Nutrition And Carbohydrates

Athletes from all areas of sports want to get the right nutrition because this can give you the winning edge. When your body gets what it needs it can deliver the performance that you need. You can make the most of your sports talent by getting the most out of your sports nutrition. What sports nutrition you will require will depend on our age, size, physical condition and what sports you are involved with.

There are however basics to sports nutrition that everyone can follow.

Water is the most important factor in sports nutrition. Your body is around 60% water and requires water for almost every bodily function. Water cannot be stored or made by your body therefore it must constantly be replaced. While training it is especially important to keep water levels topped up and you should try to match the amount you drink with the amount you sweat.

Getting sports nutrition right means getting your fuel intake right. Good sports nutrition requires that all the food groups be consumed in the right quantities for you.

When it comes to sports nutrition carbohydrates are the most important fuel source. Fruit, vegetables, pasta, bread, cereals and rice all contain carbohydrates. The carbohydrates contain sugar and starches which you body converts to glucose, an available instant energy burst. The glucose can be stored in the liver and muscles as glycogen that will give you endurance and power for high-intensity, short bursts of activity.

Your performance level will drop when your body runs out of carbohydrate fuel and has to turn to protein and fat for energy. This is because your body has to work harder to get the fuel out of protein and fat.

Having a carbohydrate strategy as part of your sports nutrition can enable you to control the level of your performance as can ensuring that you have the correct vitamins and minerals built up in adequate level before competition.

Take advice from you doctor and coach as to when to boost your carbohydrate intake prior to competing as they are useful resources when it comes to finding out about sports nutrition.

General sports nutrition can be based on a well balance diet. The added incentive of achieving a good performance can sway you against the temptation of crisps, chocolate, alcohol and fried foods such as chips. Sports nutrition from an early age can start a health eating regime for the rest of your life, keeping you fit and healthy.

Basic Nutrition Advice That Everyone Needs

Many people have a problem reaching goals they have in their diet and exercise program simply because they are not knowledgeable about basic nutrition. If you are trying to lose weight you should know that reaching your weight goal is simply a matter of burning more calories than you take in.

You should also be concerned with improvement in your overall health at the same time, which is why having good nutritional skills are so important. Poor nutrition can lead to higher risks for of a variety of health problems including heart disease and cancer. You need to eat a balance of healthy foods and watch your caloric intake at the same time. A proper diet reduces cholesterol, blood pressure, and aids in weight loss.

For optimal body function you must eat the right combination of nutrients. One of the most important of these, contrary to some popular diets, is carbohydrates. They are used to create glucose which can be used right away or stored to use later. An over abundance of carbohydrates will cause your body to store the extra glucose as fat. Carbohydrates are broken into two categories, simple and complex. Sugars fall into the simple category, while starches and fibers are complex carbohydrates.

Protein is another crucial nutrient for your body; they help your body build and repair muscle and other tissues. They also function in the creation of hormones. Do not fall into the trap of eating excessive amounts of protein, like carbohydrates, excess protein is stored as fat. The two main protein sources are animal and vegetable. You need to avoid a high consumption of animal protein because too much of it can cause high cholesterol due to the high levels of saturated fat.

Your body must also have a certain level of fat intake. Fats are classified in two categories, saturated and unsaturated. Saturated fat is the bad kind and puts you at risk of health problems. Unsaturated fat is healthier, but if it is refined, it can become saturated fat.

Vitamins of course are also on the list of required nutrients. All vitamins perform different jobs within the body and work with your body’s metabolism to increase energy levels. Many studies have proven that certain vitamins can also prevent disease such as vitamins A, C, and E, also called antioxidants, which assist with the prevention of coronary artery disease by helping to prevent plaque build up on artery walls.

Your body also needs minerals and trace elements which are used in many different body processes. Chlorine is essential for digestion, calcium and phosphorus are essential for strong bones and healthy teeth. Your body also needs salt, but not more than 2400 milligrams per day, as it can increase your blood pressure.

Make sure that you eat food as close to their natural state as possible and avoid excessive amounts of animal protein. Eat at least two cups of fruits and two cups of vegetables daily and drink a gallon of water spread out over your day.

Thanks Goodness Dog Nutrition Is Not Always So Confusing

A new puppy in a new home will be wanting lots of affection from you, his new owner, and will be worrying where his next meal is coming from. Dog nutrition is an important issue for pets and their owners. A healthy eating programme at the puppy stage of a dog’s life is the springboard to strong bones and muscles to help him grow into a strong adult dog.

Nutrition in the form of a pet diet for a new puppy helps to avoid unwanted health issues later on in life. A puppy food product that has ingredients and quality proteins, the right carbohydrates, plenty of minerals and vitamins, lowers the worry for pet owners who want the best for their pet.

At Hill’s Pet UK we are proud of our range of puppy, adult and dog food, each one catering for essential health requirements, according to the size and breed of dog. While loving you for his yummy dog food your pet will also crave for your attention, but more than that he will be craving for that special bond between owner and pet.

Sometimes dog owners tend to confuse their pet with their commands and actions. If you have a problem with your dog jumping up at you when you come home from work, or if you are sat down and having ignored him for a while, he jumps up on to your lap, that is him seeking attention.

When your pet jumps over you and you command him to �get down’ and he does not respond, your next action, is you decide to remove his paws off your lap, pop him on to the ground, pat him on the head, at the same time saying �good boy’. The result is your dog thinks you are telling him he is a good boy for jumping up on your lap and he can do it again, see it from his point of view.