Dieting Common Sense Part 2

May 20, 2008 | 4 Comments

Food Groups

The essential food groups

‘Food groups’ refers to a classification method for categorizing the various foods that we consume on a daily basis based on the nutritional properties of these types of foods. Eating a certain amount of food from each of the categories is recommended as it is one of the most natural ways in which you can begin to achieve a healthy lifestyle through diet.

Fats

The words ‘oil’, ‘fat’ and ‘lipids’ all refer to fats. ‘Oil’ refers to fats that are liquid at room temperature, while ‘fats’ refer to fats that are solid at normal room temperature. ‘Lipids’ refer to both ‘fats’ and ‘oils’. Despite the poor image that fats generally have, they are nevertheless an important part of the human diet. Fats and lipids are broken down in our body by the enzyme lipase in the pancreas. Edible animal fats include lard, fish oil, butter and ghee. These are obtained from the fats in milk, meat or from the fats stored under the skin of animals.

Edible plant fats include peanut, Soya bean, sun flower, sesame, coconut, olive and vegetable oils. Margarine and vegetable shortening which are derived from these oils are nowadays generally used for baking.

Meat

In the broadest definition, meat is animal tissue that is used as food, although technically it could more accurately be described as skeletal muscle and associated fat. It could also refer to non-muscle organs such as the lungs, liver, skin, brains, bone marrow and kidneys.

Milk

In almost all mammals, the young get their milk needs met through breastfeeding. Humans keep consuming milk beyond infancy. They also use the milk of other animals (cows in particular) as a food product. For many thousands of years, cow’s milk has been processed into dairy products such as cream, butter, yogurt, ice cream and cheese. With the development of industrial science we now have casein, whey protein, lactose, condensed milk and powdered milk products.

Vegetables

‘Vegetables’ is a generic term which generally refers to that part of a wide range of plants which is edible. All parts of herbaceous plants eaten by humans, whole or in part, are considered vegetables.

Bread and Grains

Bread is the staple food of millions across the world. It may be prepared by baking, steaming or frying. The main ingredients are flour and water, whilst salt, yeast and some form of fat are also commonly used. There

are many kinds of breads that contain things such as milk, sugar, egg, spice, fruit, vegetables, nuts or even seeds. Grain is however the principle ingredient of most kinds of bread.

The bread, cereal, rice & pasta group

This group includes grain products and other foods derived from cereal crops. Cereals, breads, pastas, crackers, and rice fall under this food category. Grains supply us with food energy by way of starch. They are also a source of protein. Whole grains contain important dietary fiber, essential fatty acids, and other important nutrients. Milled grains are however generally more palatable but they also have many nutrients removed in the milling process and are therefore not as highly

recommended as whole grains. Whole grains can be found in oatmeal, brown rice, grits, corn tortillas and whole wheat bread.

Between six and eleven servings of grain products are recommended per day to maintain a healthy diet.

The vegetable group

A vegetable is that part of a plant which is consumed by humans. It is generally savory (not sweet) and differentiated from grains, fruits, nuts, spices and herbs. For example, the stem, root and flower parts of a plant may also be eaten as vegetable. Vegetables contain many vitamins and minerals. However, different vegetables contain different kinds of vitamins and minerals, so it is crucial to eat a wide variety of vegetables. For example, green vegetables typically contain a large amount of vitamin C, dark orange and dark green vegetables are high in vitamin A content, whereas bushy vegetables like broccoli and related plants contain iron and calcium. Vegetables are very low in fat and calories but the method of cooking can add fat and calories. Vegetables may be consumed fresh, frozen, canned, or made into juices.

Between three and five servings of vegetables are recommended in our daily dietary intake.

The fruit group

With reference to food, rather than the botanical term, fruits are the sweet-tasting seed-bearing parts of plants, or sometimes they are the sweet parts of plants which do not bear seeds. The fruit group includes oranges, apples, bananas, berries, grapes and plums, and the majority of fruits are low in calories and fat as well as being a primary source of natural sugars, fiber and vitamins. The processing of fruits for canning or making into juices unfortunately often adds purified sugars and removes essential nutrient. It is therefore more beneficial to consume fresh fruit or canned fruit packed in juice rather than syrup. The fruit food group is usually combined with the vegetable food group. The fruits may be fresh, frozen, canned, dried, or made into juice.

It is recommended that we consume between eight and ten servings of fruit in a day.

The milk, yogurt and cheese group

Dairy products are derived from the milk of mammals, most commonly from the milk of cattle but not always. This group includes milk, cheese and yogurt. Dairy products are the best source for the mineral calcium. They also provide you with protein, phosphorus, vitamin A, and in the case of fortified milk, vitamin D, as well. However, many dairy products are very high in fat as well, and this is why skimmed products are available as a healthier alternative.

The ideal daily intake of the milk, yogurt and cheese group for adults is two to three servings.

The meat, poultry, fish, dry beans, eggs & nuts group

Since many of the parts of many types of animals are edible, there is a vast variety of meats available for our consumption. Meat has long been recognized as a primary source of dietary protein, as well as providing a good percentage of your daily iron, zinc, and vitamin B requirements. The different kinds of meats include beef, chicken, pork, salmon, tuna, and shrimp, etc.

Many of the same nutrients that are found in meat can also be found in foods such as eggs, dry beans, and nuts. This is the reason that such foods are in the same category as meats and in fact, they are often treated as viable meat alternatives. They include tofu and products that resemble meat or fish but are actually made from soy, eggs and cheese.

Although meats are a potent source of energy and nutrients, they are often quite high in fat and cholesterol as well as sodium. However, something as simple as trimming off fatty tissue can go a long way towards reducing the negative effects of meat.

It is recommended that we consume two to three servings of meat or meat alternatives in a day.

The fats, oils and sweets group

The fats, oils, and sweets group is right at the top of the food pyramid because it is the smallest section. This means that while they do have nutritional value, they should be consumed minimally.

Nutrients

Apart from the food groups mentioned, our body also needs essential nutrients. These should be contained in the food that we eat. In fact, the reason why foods are split into food groups represented in the pyramid is to try to ensure that you give your body these essential nutrients.

Nutrients that are needed in relatively large quantities are called macronutrients. Those nutrients that are needed in relatively small quantities are called micronutrients. There are seven main kinds of nutrients that your body needs - those are carbohydrates, proteins, fats, vitamins, minerals, fiber and water. It is important to consume these seven nutrients on a daily basis to build and maintain health. According to the United Nations’ World Health Organization, the real challenge in developing countries is not that of starvation but far more commonly malnutrition, which is a deficiency of nutrients in the body

caused by poor diet. This means that the body is unable to maintain healthy growth and efficient vital functions.

An adequate supply of the right kinds of nutrients is a crucial part of this discussion of weight loss. They are primarily responsible for the functions that your body performs in order to maintain a healthy weight, control weight and regulate weight loss.

When these nutrients are missing from your diet, these bodily functions cannot be performed as they should be by your metabolism and this often results in unwanted weight gain. By taking nutritional supplements, you can therefore ensure that your body has the required amounts of the nutrients that are so vital if your body is to perform to the optimum level and maintain a healthy weight balance. This aids the process of weight loss and then some vitamins and minerals help even further by encouraging further weight loss.

Carbohydrates

Carbohydrates may be classified as monosaccharides, disaccharides, or polysaccharides depending on the number of sugar units they contain. Monosaccharides contains one sugar unit, disaccharides contain two, and polysaccharides three or more. The difference between these kinds of carbohydrates is important to nutritionists since complex carbohydrates take longer to metabolize. This is because their sugar units are processed one-by-one off the ends of the chains of which they are made up. Simple carbohydrates are metabolized much more quickly and raise blood sugar levels more rapidly resulting in rapid increases in blood insulin levels.

Monosaccharides and disaccharides are simple sugars that are found in refined sugars, like white sugar. But they are also found in healthier options such as milk or fruit, which also contain vitamins, fiber, and important nutrients like calcium. Polysaccharides, also known as complex sugars, include the carbohydrates that are also known as starches. Starches include grain products including bread, crackers, pasta, and rice.

Some complex sugars are better health choices than others. Refined grains like white flour and white rice which have been processed are not beneficial because much of the nutrients and fibers that have been removed during the refining process. Unrefined grains still contain these vitamins and minerals. Unrefined grains are also very rich in fiber, which helps the digestive system work well, and helps us feel full so we are less likely to over-eat.

When we eat carbohydrates, the body breaks them down into simple sugars. These sugars are then absorbed into the bloodstream, and as

the sugar level rises in your body the pancreas creates and releases a hormone called insulin. Insulin is what is needed to move sugar from the blood into the cells of the body where the sugar can be used as a source of energy. In the case of simple sugars, this process takes place very quickly and you are more likely to feel hungry again soon. In the case of complex sugars the process takes much longer and so these kinds of carbohydrates give energy for a longer period of time.

Proteins

Protein is made up of amino acids. These are the body’s structural (muscles, skin, hair etc.) materials. Our organs and immune system are made up mostly of protein. The body needs amino acids to produce new body protein and to replace damaged proteins that are lost in the urine. Many foods contain protein but the best sources of protein are beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes such as peas and beans. Our body uses the protein we consume to make lots of specialized protein molecules that have specific jobs. For example, our body uses protein to make hemoglobin – the red cells in the blood. Other proteins are used to build cardiac muscle, for example.

The digestive juices in the stomach and intestine break down the proteins in the food matter that we consume into the basic constituent units, which are the amino acids. These amino acids are then used to make the human proteins that our body needs to maintain our muscles, bones, and blood and body organs. There are many different kinds of proteins but there are twenty two essential for your health. Thirteen of these are produced by the body, whilst the rest are obtained from the food we consume. Protein from animal sources like meat and milk are considered to be complete proteins because they contain all the nine essential nine amino acids that our body cannot make for itself. However, for people who do not take meat or milk products, it is still possible to have all the essential amino acids as they can consume a wide variety of vegetables that are rich in protein.

Fats

Fats are made up of fatty acids. Most fatty acids are non-essential, which means that the body can produce them as and when they are needed. However, at least two fatty acids are essential and must be consumed in the diet. These are omega-3 and omega-6. Unsaturated fats are found in plant foods and fish and these are good for the heart. The best of the unsaturated fats are found in olive oil, peanut oil, canola oil, albacore tuna, and salmon.

Vitamins

A vitamin is a nutrient that is required in tiny amounts and is essential for smooth metabolic reactions to take place in your body. Most of

these vitamins cannot be produced by the body, and therefore they must be obtained from your diet. The benefit gained from eating certain types of food was discovered long before vitamins were discovered. For example, the ancient Egyptians discovered that to cure night blindness, the patient should be fed liver. Today we know that night blindness is caused by a lack of Vitamin A and the liver has high quantities of Vitamin A.

Vitamins are essential for the normal growth and development of human beings.

Vitamin deficiencies may be primary or secondary. A primary deficiency is when you do not get enough vitamins through your diet whilst a secondary deficiency is when an underlying disorder prevents or limits the absorption of the vitamin into your body. This could be due to you making damaging lifestyle choices such as smoking, excessive alcohol or certain medications that could interfere with the vitamin working as usual.

The best way to maintain a healthy flow of vitamins in your body is to eat a wide variety of foods. This ensures that you will never suffer from primary vitamin deficiency. On the other hand, a restrictive diet that is generally associated with weight loss can cause prolonged vitamin deficits and these can lead to painful and even perhaps deadly diseases. Therefore, it is crucial that you increase your intake of vitamins when trying to lose weight.

It is also important to realize that human bodies are unable to store most vitamins and that you must therefore consume vitamins on a regular basis to avoid deficiency. Dietary supplements containing vitamins are used to ensure that the required amounts of nutrients are obtained on a daily basis, if the right amounts of the nutrients cannot be obtained through a varied diet.

Minerals

Minerals or dietary minerals are chemical elements that our body needs, apart from the elements carbon, hydrogen, nitrogen and oxygen. There are two main kinds of dietary minerals that are known as macro minerals and trace minerals.

In humans, macro minerals are also known the dietary bulk minerals. They include the following:

Calcium - needed for the maintenance of muscle and digestive system health, building bone, neutralizing acidity, clearing toxins and helping the blood stream;

Chlorine;

Magnesium - needed for building bones and increasing body flexibility;

Potassium - needed for energy processing;

Sodium; and

Sulphur - needed for essential amino acids and many kinds of proteins and those parts of the body that need protein – the skin, hair, nails, liver and the pancreas.
Trace minerals include cobalt, iron, copper, chromium and iodine. Iodine is required in larger quantities than the other trace minerals.

Fiber

Dietary fibers are the indigestible portion of plants eaten as food that move the food through your digestive system. They absorb water thus making digestion and ultimately defecation easier. Dietary fiber is made up of non-starch polysaccharides such as cellulose. Dietary fiber is found in fruit, vegetables, whole grains and legumes. On a day to day basis, fiber provides the bulk of your intestinal contents.

Water

More than 70% of the mass in the human body that is not fat is made up of water. To function well, our body needs anywhere between one and seven liters of water a day to avoid dehydration. The amount needed by each person depends on the level of physical activity, temperature, humidity and other external factors. With increased exertion and exposure to heat, the amount of water lost will increase and you will need to increase the amount of daily fluid intake. Usually around 20% of the water intake comes from food, while the rest will come from drinking water and other kinds of beverages including caffeinated ones. Water is lost from the body through feces, sweating and the exhalation of water vapor in your breath.

Antioxidants

An antioxidant is a molecule that can slow down or prevent the oxidation of other molecules. Oxidation reactions can produce free radicals, which start chain reactions that damage other cells. Some antioxidants are produced by the body and those that the body cannot produce can only be obtained through the diet from direct sources (Vitamins C, A and K) or produced by the body from other compounds (Beta-carotene converted to Vitamin A by the body, Vitamin D from cholesterol by sunlight).

Phytochemicals

Phytochemicals are a relatively new subject of interest to those who study human health. These are antioxidant nutrients found in edible

plants, especially colorful fruits and vegetables. They are also found in high quantities in organisms such as seafood, algae and fungi such as edible mushrooms. One of the main classes of phytochemicals are polyphenol antioxidants, which have been proven to provide health benefits to the cardiovascular system and the immune system.

Download the rest of this. just click the image.

Sphere: Related Content

Posted by admin | Filed Under Health and Wellness 

Dieting Common Sense. Part 1

May 16, 2008 | Leave a Comment

What is a healthy diet?

Try and include these into your diet.

Enough calories to maintain whatever daily activities you do. You need Calories for fuel, but you shouldn’t eat so many calories where you are actually storing excess amount of fat. Your stored fat shouldn’t be more than 30% of your body weight. A good diet should include a decent amount of fat.

The different types of fat are monounsaturated , polyunsaturated and saturated fat. Include omega 6 and omega 3 lipids.

Avoid Saturated fats as much as you can also avoid trans-fats.

A good diet includes a good amount of amino acids (complete proteins)

These proteins will help repair your cells and aid in transporting proteins throughout the rest of your body. All essential amino acids are in animal and plant protein.

Avoid poisonous substances like heavy metals or carcinogenic substances.

These are foods that you shouldn’t have in high doses.

Food with ethyl alcohol

Refined carbohydrates need extra dietary fiber to be digested.

One should also avoid high doses of certain foods that may be alright in small doses but not in large doses, such as:

Food or substances with directly toxic properties such as ethyl alcohol.

Foods that could exhaust the normal functions of the body such as eating refined carbohydrates that need extra dietary fiber to be digested.

Foods that could interfere with other body processes, such as refined table salt.

Sphere: Related Content

Posted by admin | Filed Under Health and Wellness, Uncategorized 

Improve your attitude to make things better

May 13, 2008 | 3 Comments


Create your happiness

 

It is your chose to be happy or
sad.

I am guessing by now if you are over the age of 21 you heard
the hit song ‘Don’t Worry, Be Happy’ by Bobby McFerrin. His message was very
simple. Just be happy things are never as bad as we make them out to be.

Alright maybe there are some times when you can’t help but to
be sad but 90% of the time it comes down to chose.

Living with the attitude that I am a happy go lucky type of
person full of optimism is a sure way to battle stress which is linked to things
such as heart disease, cancer and strokes all of which can kill you.

There is one constant factor that is always the same- You can
be sure that change will always happen. We have the ability to make change
happen. Think about the worse pain you have ever been in eventually the pain
went away into a distance memory (one that I am sure you want to forget about).
But the point is Change will always occur sometimes for the good sometimes for
the bad it’s the nature of life.

Being able to connect with other people is essential to
happiness. People come in all colors, shapes and personalities accept people for
who they are, avoid fights and constant arguments negative relationships are
bad. Let go of your anger and resentment these just corrupt your soul. If an
argument seems to be unstoppable still try and understand their point of view, I
didn’t say agree I just said try and understand it.


Increasing your ability to be happy will make life more wonderful and healthy.



To be happy is relatively easy; just decide to be a happy person. Abraham
Lincoln observed that most people for most of the time can choose how happy or
stressed, how relaxed or troubled, how bright or dull their outlook to be. The
choice is simple really, choose to be happy.



There are several ways by which you can do this.

Being grateful, often times we
forget just how good we have it. Be thankful you aren’t in a wheel cheer or are
living with a terminal condition. So maybe you only have enough money to pay
your bills and eat. That’s more than many people have.


News for the most part is stressful. Watch less of it. 99% of the news we hear
is bad news. Starting your day off with bad news isn’t the way to go.



Try and make a religious connection, searching your soul can bring you inner
peace and comfort.

Manage your time effectively.
Time always moves forward and it is important not to waste it. Time management
involves scheduling, setting goals, planning, creating list of things to do.
These are the basics of time management developing the ability to manage your
personal time will help you achieve the results you desire in life.

Don’t be afraid to express your feelings, affections,
friendship and passions with people. They are going to more than likely
reciprocate your actions. Let go of anger, try and express your feelings without
hurting anyone around you.

Working hard brings a good amount of personal satisfaction. It
will give you a sense of feeling like you accomplished something.
Accomplishments are important for all of us; they give us a sense of worth. Do
things that you feel are worthy of your time.


Try and learn something new every day. Learning enables us to expand and broaden
our views and it could give us more opportunities in the future.



Exercise its good for your health and will help you to feel more alive. Avoid
negative environments like loud noises, toxins and hazardous places.

 

These are the few simple things
you can do everyday to be happy.

"Most people are about as happy as they make up their minds to
be."


-Abraham Lincoln

 

 

Sphere: Related Content

Posted by admin | Filed Under Health and Wellness 

Emotional Triggers And Weight Loss Goals

April 5, 2008 | 3 Comments

People are overweight for lots of different reasons.

weight gain

You really can’t say that people are overweight because people stuff there faces, really there can be any amount of psychological reasons that cause people to eat more.

There are certain emotional triggers like stress, sadness or depression  which  can make a person feel like eating more,  because there are certain types of chemicals in the brain that are linked directly to mood and hunger.

Men and woman often associate eating food with many different types of emotions, these foods often make them feel better or  relaxed or relieved .

Emotional Triggers

If you think that the reason you are having weight problems is because of those issues it is best to see a specialist first instead of trying to diet or exercise.

For many people it’s the habit to stuff your face  and eat too much at one sitting and a couple of small behavioral  changes that will help you in your weight loss goals.

Emotional Triggers

One of the simplest things to change your eating habits is to get rid of any extra temptations. The surest way to accomplish that is at the grocery store by not buying junk food  and cutting back on the sweet drinks. Even if it says fat free or sugar free doesn’t mean you can down 2 liters.  Drink lots of water  its good for you.

By not having all the garbage in the house you won’t be easily tempted to eat  junk the main reason is because it just won’t be their .  If all you have is healthy food choices in your house then your old eating habits will vanish. Just don’t give yourself the option. 

If you live in a house with other family members get them to help you achieve your weight loss goals. Ask them to hold you accountable for what you eat.

Let’s face it  you really don’t need to eat that extra piece of pizza or that half a bag of potato chips.

Your mind may be telling you that you need to eat but your body probably doesn’t need to.

So to wrap this up,

You are probably over weight for 1 of 2 reasons.

Number 1 you have emotional triggers that are setting you off.

Solution: Do Yoga or Tai Chi or some other form of low impact exercise that also helps your mind.

Seek medical advice maybe medication would help.

But if you are like many many people. Don’t eat so many donuts. Lay off of the cream and sugar in your coffee. Don’t eat before you go to bed.

Park as far away from the store as you can and walk a small bit of exercise goes along way.

Sphere: Related Content

Posted by admin | Filed Under Health and Wellness 

The Power Of Your Mind

April 4, 2008 | Leave a Comment

Your mind has the ability to shape so to speak your outwardly appearance. This is the

Case with your mind.

 

How often do you tell someone that you are done eating only to pick up another piece of food and eat it? Most people do this on a frequent basis and they have convinced their mind to believe that more foods coming just by the actions they take on a on-going basis.

How often do you cut a pie in half intending to only eat a small portion and going back to eat a second helping right after ?

Even as you are cutting your pie you already have it in your mind that you will be getting the rest of it and you are tricking yourself into believing the process of only eating a small portion is in some way good for you.

You are better off figuring how much you want to eat before you even begin eating. Even if you are looking at the entire amount because then you wouldn’t be fooling youself.

If you are given yourself permission to fail by eating extra food then you are training your mind in a negative way and this will begin to affect all aspects of your life.

It don’t matter what you tell others or what image you portray. It won’t help you to declare to people that you are done eating. What matters is are you doing what you said you are going to do.

What your mind thinks is your reality and if you are telling your mind that there are many reasons why you are unable to lose weight then the reality will be you won’t lose weight.

If your mind believes that its your genetics or a slow metabolism is at fault for your over weight condition then that’s what you are going to be even though science has shown a change in diet and exercise will make a difference.

Teaching your mind to accept the one true reality is the hardest part for people who are trying to make changes in there lifestyle.

Bottom line : Your mind is a powerful tool. It requires you to control it and teach it.

Know that you can do it and leave no doubt in your mind and your mind will shape you.

 

Begin your Journey

Sphere: Related Content

Posted by admin | Filed Under Health and Wellness 

Weight Loss At Any Age

April 1, 2008 | 7 Comments

What does this do with having to make money online ? Simple really, your health mirrors your life. Good health good life, bad health bad life. So I will be writing a series of articles to get you on the right track.

As we age our body changes, fat gets stored in places it never was before. When we were young we didn’t worry about this so much.

Things start to happen beyond our control for example, our metabolism slows down and our digestive system doesn’t work like it use to.

Changes in our hormones also effect the shape that you are in, the one thing that never changes at any age-If you over eat or drink too much liquor you will gain poundage, that goes for soft drinks to including Sugar free soda.

People like to use their age as a reason for being over weight, but that excuse is a cop out.Weight loss at any age
Think about how many elderly people are still in good health and great shape and you will see that age really isn’t a factor at all. Example : sylvester Stallone or Sharon Stone

Weight loss at any age

Weight loss at any age

Weight loss at any ageWeight loss at any age

The lifestyles we live create how we look, poor lifestyles start to multiply as we get older. The terrible food choices we made throughout our lives build up with fat and other health related problems due in large to poor eating habits.

You are able to keep your fat to muscle ratio at optimum levels throughout your life. The benefits to your health will create a healthier quality of life and it will get rid of your dependence on medicine and other health related cost as you grow older.

It doesn’t matter how old you are, you can benefit from improved nutrition and exercise.

Doing anything that lowers the extra levels of body fat will help you to live longer and enjoy your life more.

The best way to turn back the clock on father time is to start a exercise program and eating better. The quicker you start the sooner you will reap the rewards.

 

==============================================================

Shameless Plug :

I firmly believe that Everything comes down to balance in all areas of your life. If just one part is missing then the

whole thing comes crashing down. I believe that building a strong foundation in your mind will balance the rest of your life.

All knowledge ultimately leads to self knowledge -Bruce Lee 

Sphere: Related Content

Posted by admin | Filed Under Health and Wellness 

Next Page »