nutrition facts

Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However lifting weights forms only a small fraction of the muscle building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

The body utilizes nutrients in food to perform daily metabolic and what's commonly referred to as the "wear and tear processes". With bodybuilding
additional strain is put on the body to make new muscle tissues. Therefore the nutrient requirements also shoots up to stay with the demand.

The best bodybuilding nutrition comes from a balanced intake of carbohydrates
adequate protein
vitamins
minerals
fats and large amounts of water. So if you are serious about getting lean and ripped it’s time to say goodbye to mayo burgers
colas and other synthetic foods. Adopt eating habits imbibing fruits
whole grains
milk
eggs and fresh farm products.

How much protein do you need?

Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in diet. There is a lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.4 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 70 kg individual should be around 70 to 98 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein
a glass of milk has 8 grams
an egg approximately 5 grams and a slice bread 3 grams.

A word of caution against the tide of bodybuilding supplements in markets. Many times you come across advertisements proclaiming
‘Gain 20 pounds of muscle in 3 months flat!’. Stay clear of these money hungry advertisers. Building lean muscle takes time and effort. Making use of synthetic products which alter body’s natural mechanism would offset what should be your real purpose in bodybuilding which is to keep the body fit and healthy.

Lastly in bodybuilding it’s not
‘the more the better’. Rather it is ‘the more precise the better’. Don’t over exert
eat balanced food and include plenty of rest. With everything good in life
patience
commitment
and balance will guarantee your success. With these tips in mind you are all set to pump iron!

Soya is one of the oldest and most nutritious foods in the world. In the 11th century BC it was primarily consumed in Northern China
spreading to the west and the U.S.A. in the middle of the 18th century and only more recently to Europe. Soya is mainly used in industry and for animal feed despite the fact that it is the third most important crop world-wide today and less than 3% is consumed by humans.

Soya has many nutritional advantages as it contains protein
fibre and isoflavones which have positive effects on cholesterol
bone density
menstrual and menopausal symptoms as well as preventing certain cancers. It is thought to be a wonder food by the Chinese who believe it can cure kidney disease
water retention
common colds
anaemia and leg ulcers.

Research studies by Professor Anderson in 1995 resulted in healthy heart claims as Soya was found to reduce blood cholesterol levels in many of his studies. Soya isoflavones combined with soya protein enhance blood cholesterol reductions as well as having a positive effect on menopausal women by reducing the risk of hot flushes. Improved vascular function
reduction of blood pressure
antioxidant protection of LDL cholesterol and inhibition of platelet activation are other known cardiovascular effects of Soya and its constituent isoflavones.

The recommended daily amount of soya protein by the UK Joint Health Claims Initiative in 2002 is 25g as part of a low-fat diet to help reduce cholesterol level. In orser to achieve this RDA of Soya to promote a healthy heart and reduce cholesterol it is necessary to consume three portions of a Soya based food each day. This can be easily achieved by using Soya milk on cereal each morning
adding soya milk to tea and coffee and choosing a dessert made from soya milk eg. custard or fruit smoothies yoghurt etc.


There are many Soya cookery books available as well as the many recipes containing soya beans and tofu which already exist in Chinese cooking books. If more people included Soya into their daily diet the risk of developing Heart disease would be reduced which would have a significant impact on the incidence of mortality caused by Coronory Heart Disease today.

Why not check out our nutrition guide at http://www.nutritional-supplement-guides.com/nut-ebook.html

If you’re currently not eating a healthy diet
it can be difficult to start such a plan. However
healthy eating along with some exercise is very important for maintaining a good bodily function and goes a long way towards living a disease-free life. If you struggle with healthy eating
then you know that breaking unhealthy habits can be the most difficult part of the process. Therefore
if you truly want to live the best lifestyle possible
it is important to follow tips in order to start eating a more healthy diet.

A great first step when you want to start eating your way to a healthy life style is to rid your home of all temptations that will distract you from following better eating habits. Ideally it would be a wise course to keep junk foods and beverages out of your house so as not be tempted to snack during the day. If you’re worried about getting hungry
keep healthy snacks like carrot sticks
yogurt
fresh fruit
or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets
try keeping something tiny on hand
peppermints or barley sugar. Eating a few
(emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you rave.

Another great step to healthy eating
when you’re first starting the process
is to take a few moments to learn what foods are the healthiest for you and how they work within the body. To start eating healthily we must begin by thinking healthily. Most people understand that fruits
vegetables
and low-fat meats and dairy products are good for you
but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work and why you need them
it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power!

Preparation is a major key in commencing a new healthy diet. You must take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of day
you probably more inclined to grab a rushed meal which will probably do more harm than good. So plan ahead! Instead of grabbing a fast food lunch on the go
take a bagged lunch to work
complete with a healthy wrap and some fresh fruit and vegetables. Remember not to forget your evening meal
a simple plan to have a meal ready before you get home would be perfect
but in our fast paced life style
sometimes this just can’t be done. One way to solve this problem is to plan out your evening meals for the week
on your days off. Perhaps just before you do your weekly shopping. Another warning: when going to the shops
do not venture their hungry because if you're anything like me
one or two chocolate bars won’t hurt! That becomes the first break in your healthy eating.

Initially many will find it very difficult to make those necessary changes to healthier eating. Along with the difficulty of change
you may not feel well for a short period of time. Usually this is normal as your body is adjusting to your new and improved life style and is cleansing itself from the unhealthy toxins built up from poor eating habits. However if this feeling continues or you are worried a visit to your doctor would be the correct thing to do.

Start with baby steps. Even if you only replace one soda a day with a glass of water
you are really improving your calorie intake. If you eat fast food every day for lunch
try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all of the foods you love all at once. By taking your time to learn about your eating habits and slowly replacing them with better meals
by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion
you will feel much better within yourself physically
mentally and emotionally and well on the road to becoming as healthy as you can be

When most people hear the word “anemia
” they immediately think of iron. But a shortage of Vitamin B6 can also cause a type of anemia because this vitamin is vital to the healthy generation of hemoglobin in the blood of a normal
healthy person. You may also associate Vitamin B6 with sugar diabetes
and that’s because one of the important functions of this vitamin is to regulate the amount of sugar in the blood.

Vitamin B6 is also known as pyridoxine. You may not have heard of many people who were found to have a serious Vitamin B6 deficiency
and there’s a good reason for that. B6 is so readily available in so many foods that it’s a fairly simple matter to get your daily recommended allowances of this vitamin.

Some of the common sources of B6 include tuna
roast beef
tomato juice
trout
pork loin and peanut butter. Naturally
cereals that are fortified with vitamins are excellent sources and many provide 100 percent of the body’s need for cereal. Three raw bananas also provide a full day’s supply of the necessary Vitamin B6. A medium baked potato (including the potato skin) provides about one-third of the daily requirement. Evaluating the foods rich in this vitamin reveals that many people are already meeting the daily requirements for B6.

So what are the dangers of having too little Vitamin B6 in your daily diet? Recent studies suggest that a lack of this vitamin is a factor for determining the risk of stroke and some types of heart disease. That means that people with deficiencies are more likely to suffer from these health issues than their counterparts who are getting sufficient amounts of Vitamin B6.

Depression is another problem potentially impacted by a Vitamin B6 deficiency. Though there may be some difference of opinion as to the role and the importance of B6 and depression
there appears to be a link that can’t be denied. In fact
depression is listed by some as one of the symptoms of insufficient Vitamin B6 in the diet.

There are some risks of taking too much B6. Nerves – especially in the outer extremities – are sometimes damaged by overdosing the body on vitamin B6. In the majority of cases
simply eliminating any vitamin supplements appears to eliminate the nerve problems as well. It’s unlikely that a normal person can take in enough Vitamin B6 from a normal diet to cause toxicity at this level
and more likely that these severe effects of too much B6 are caused by taking too many vitamin supplements containing B6.

Are you constantly surrounded by temptation? Can’t say no to those fattening lunch dates
or those home-baked pies from your mother-in-law or to the huge box of chocolates from your partner? The diet is hard enough without high-calorie foods being pushed in your direction. How can you stick to your resolve?

WebMD experts offer five simple strategies to help you stick to a healthy eating plan (even when you're surrounded by non-dieting friends and loved ones).

1. Make a Statement. It’s up to the dieter to make his or her feelings known. Directly ask your loved ones not to give you food as gifts or eat in front of you. No matter how strong you are
you can't stare fattening foods in the face every day without your willpower breaking down.

2. Keep Temptation Out of Sight. Even if your loved ones agree to eat their fattening goodies when you're not around
ask them to keep it in a cabinet where you don't normally go for your diet foods - you'll be less tempted to eat it.

3. Learn the Art of Substitution. Give yourself a taste treat of your own by preparing a less-caloric dessert that captures some of the essence of what your family members are wolfing down. Be creative and you'll find that watching others eat the goodies won't be so hard.

4. Share the Health. Make the foods that everyone craves in a more healthful and calorie-conscious way. Use no-fat yogurt in place of mayonnaise
use skim milk instead of whole milk
make lasagna with low-fat cheese. Creating a low-calorie shopping list will also help. Choose baked chips instead of fried
popcorn instead of cheese doodles
diet soda instead of regular
you will be helping everyone.

5. Be Reassuring. Even when they say you look good the way you are
reassure your partner that your weight loss goals are driven by health
not vanity
and that losing those extra pounds will help ensure a better future for both of you. Explain the serious health risks involved in being overweight.

No- you’re not weak-willed. You’re human. Just don’t let those around you get the best of you. Follow these five easy steps and you won’t fall off the weight loss wagon.

Every five years or so there seems to be a new fad diet that becomes the craze. Low-carbohydrate diets currently hold that spot. The popularity of fad diets is their ability to assist the individual with quick weight loss. Some people who want to lose weight are so desperate that they will try anything. Many of these diets do result in weight loss. The problem is that they may cause rebound affects in the form of more weight gain or worse
cause you to develop a health issue or to become vitamin deficient.

The problems that can occur when you are on a fad diet can range from mild to severe. Mild symptoms include diarrhea
nausea
and headaches. Severe symptoms that you may develop from a fad diet include heart disease
high blood pressure
and high triglycerides. What further complicates the issue is that most people will not know they have a problem until the condition progresses to a dangerous level. This is one of the reasons any diet modifications should first be discussed with a medical doctor.

Of course
the best method for weight loss is to lessen the number of calories consumed and increase the number of calories burned so that no more than two pounds per week are lost. This method takes time and people who want to lose a significant amount of weight may become impatient. There may be the possibility that your weight gain is associated with some health condition. There is good news for people in this situation.

The reason many people aren't successful on fad diets is because the diets are typically not good sources of long-term nutrition. Your body will crave the nutrients that it is missing. Unless you are on a restrictive diet advised by your doctor
it is best to avoid diets that limit a particular food group. A diet that consists of fruits
vegetables
dairy products
grain
as well as fats is the best way to lose weight. These foods are low in calories and are also beneficial in keeping your body healthy. A multivitamin that contains high amounts of chromium and calcium may assist you with losing weight. These two elements help your body metabolize fat
which is necessary for weight loss. As with fad diets
you should consult with your doctor before taking a multivitamin with high doses of these elements.

To check out the supplement we take daily and highly recommend
be sure to check out http://www.nutritional-supplement-guides.com/what-we-use.html

My immediate answer is YES
you are eating yourself to death!

I can just hear you all shout "Hold on a second there Richelo! I eat very healthy foods
and I only drink healthy fruit juices. I don't eat sweets
I only buy low fat and low carb products. I eat healthy
and don't need to read the rest of this article!" HOLD ON there a moment! You are not eating as healthy as you think! Let me tell you why.

Never in the history of man have we seen more obesity
diseases
syndromes and what not
than we do right now. Is this all thanks to food? No
BUT
a HUGE part is
and if you will indulge me for a short while
I will try my best to explain to you in an easy to understand manner
why this is so.

We live in an instant gratification and microwave society. If it is not quick
easy and now
it is so yesterday. BUT
at what cost?

I can write a whole book about all the "stuff" they put in processed
or so called fast foods
but
I don't want to bore you to death with all the scientific names and what it does to your body. Let me rather simplify this for you
and say that if it is processed in any way
it is not good for you
and very possibly bad for you!

So
what exactly is processed foods
and why is it so bad for you?

Does it come in a can
sealed box
sealed bag
or is it ready made? If so
it is processed. This is the vast majority of the foods that you get at the grocery store! Have a look the next time you are at the store
and you will see this to be true.

Now on to why it is so bad for you. For this food to last long
have the right color
and not pick up all the bad bacteria associated with keeping food for long
a LONG list of chemicals are added to this food. A lot of these chemicals are known to have very serious negative effects of the human body. To name but a few of these "side" effects: Cancer
High blood pressure
high cholesterol
Numbness
Burning sensation
Tingling
Facial pressure or tightness
Chest pain
Headache
Nausea
Rapid heartbeat
Drowsiness
Weakness and Difficulty breathing for asthmatics .

Now
forget all the "stuff" being added. What about nutritional value? Because of all the processing
there is little
if any
real nutrients left in any any of these foods! Not only that
BUT
the salt levels are WAY above what a human being should be consuming!

What about all these healthy bran cereals? Are they processed? YES. They contain more sugar than anything else! You poor blood sugar levels does not know what to do with all the extra insulin that it gets with just about any fast or processed food!

So
what then is safe and healthy?

Anything that is fresh
not processed
and preferably organic. Plain and simple! YES
that means that nice cup of coffee you are enjoying while reading this is not very good for you!

Have a look at your grocery store. The vast majority of the fresh
non processed foods are around the perimeter of the store
and not in the isles! This makes shopping so much easier!

"BUT
it takes so long to prepare!" The most common complaint I hear! Well
if you plan it properly
you can make all your fresh food in less time than it takes to get all your fast food during the day! Read that again! My wife and I prepare all our meals
for the 2 of us
and our 2 children
in 30 minutes in the morning! All fresh
all healthy
and all ready to eat for the rest of the day!

How much
and how often should you eat? This is also very simple. You should be eating every 2.5 to 3 hours. Before you start screaming at me for telling you to eat so much
remember also that these meals should be much smaller portions of your regular 3 meals a day. This will equate to around 6 meals a day.

What will you be eating? Also quite simple. Protein
Carbohydrates and Fat. YES
fat! You need to eat lean meat
skinless chicken or fish for protein. If you are vegan
there are loads of alternatives. For carbohydrates
you will have fruit and vegetables. For fat
you will have fish
fish oil capsules or flaxseed oil.

That's IT! Sounds boring? Believe me when I tell you that it is not!

To read many more articles like this one
and to learn more about healthy eating and exercising
please visit my web site at http://www.allaboutfitnessonline.com/. While at the site
also take the time to subscribe to our newsletter
which is published bi-weekly
and includes many more articles just like this one.

There's no easier way to add a dose of nutrition to your day than by crunching on a tasty apple. You probably first experienced its delightful flavor as a baby
when applesauce introduced you to real food. And now
whether it's a Granny Smith
a McIntosh
or a Red Delicious
you think of apples as old friends. Grown throughout the world
apples are high in fiber
vitamins
minerals
and antioxidants. They're fat-free
cholesterol-free
and low in sodium. In short
eating apples is a smart part of a healthy lifestyle.

6
ways apples keep you healthy

Regulates your day.

You don't have to worry about staying regular anymore. Whether your problem is visiting the bathroom too often or not often enough
apples can help.

A British researcher
Dr. D.P Burkitt
believes one of the easiest ways to prevent all sorts of illnesses
is to avoid constipation. He calls the diseases caused by chronic constipation "pressure diseases." Appendicitis
diverticular diseases
hemorrhoids
hiatal hernias
and even varicose veins can all be caused by straining to pass small
hard stools.

Just one apple with its skin contains 4 to 5 grams of fiber - the most important nutrient in keeping your bowels working like a well-oiled machine. Keeping yourself regular without relying on harmful laxatives could be as easy as replacing that afternoon snack of potato chips or cookies with a crisp
delicious apple. And think of the calories you'll save. The average apple has about 80 calories while a serving of chips weighs in at 150 calories and you'll get about 200 from just a few cookies.

But that's not all apples can do. They're also good for diarrhea
thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Applesauce is actually the best apple product for diarrhea
since it's made without the high.-fiber skin. But watch out for extra sugar. Some brands of applesauce dump a truckload of sweeteners into an otherwise healthy food
and too much refined sugar could make your diarrhea worse.

Keeps your body young.

By now you know antioxidants can protect you from many of the diseases that seem to be a part of aging. In fact
so many people are taking supplements for antioxidant protection that it's become a multibillion-dollar industry. But the evidence is mounting that whole foods can do more for you than pills.

When scientists compared a 1
500
vitamin C supplement to one small apple
the results were astounding - the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. And that's just for starters. The researchers also found an ordinary apple was able to stop the growth of colon and liver cancer cells in test tubes. Unpeeled apples were especially effective. The question you need to ask yourself: Why waste money on flavorless supplements when you can get better antioxidant firepower from a sweet
crunchy fruit?
Cuts your risk of heart disease. Sometimes it's hard to remember which food is good for which part of your body. The next time you pick up an apple
examine it carefully. It's shaped a bit like a heart - and that should help you remember apples are good for your heart.

It's the magnesium and potassium in apples that help regulate your blood pressure and keep your heart beating steadily
and it's the flavonoid quercetin
a naturally occurring antioxidant
that protects your artery walls from damage and keeps your blood flowing smoothly.

In fact adding flavonoid-rich foods like apples to your diet has been scientifically confirmed to lower your risk of heart disease. There's proof of this in a study of Japanese women who ate foods high in quercetin. They were less likely to get coronary heart disease than other women and they had lower levels of total and LDL
or bad
cholesterol.

Strikes at the heart of strokes.

Apples are even a smart choice for helping avoid strokes. Scientists aren't sure which ingredient in this multi-talented fruit to credit
but the connection is clear - people who regularly eat apples are less likely to have strokes than people who don't.

Protects your joints.

In areas of the world where fruits and vegetables make up a large part of the diet
very few people get arthritis. Compare this to modernized countries where fruits and vegetables have been replaced with fast
processed food and you'll find up to 70 percent of the population suffers from some form of arthritis. Just a coincidence? Not according to nutrition experts. They link this trend in part to boron
a trace mineral many plants
including apples
absorb from the soil.

If you eat like most people
you'll get about 1 to 2 milligrams (mg) of boron a day
mostly from non-citrus fruits
leafy vegetables
and nuts. Experts believe
however
you need anywhere from 3 to 10 mg a day to affect your risk of arthritis. To boost your boron intake to this level
you'd have to eat more than nine apples a day.

This is probably an unreasonable amount for most people
but don't despair. Pair an apple with other boron-rich foods like a few tablespoons of peanut butter and a large handful of raisins
and you'll not only have a delicious afternoon snack
but you'll make your joint-saving quota of boron at the same time.
Helps you breathe deeply. Your lungs are assaulted every day by cigarette smoke
air pollution
pollen
and other air-borne nasties.

On top of that perhaps you suffer from asthma
emphysema
or similar lung condition. If all you want to do is take a deep breath
then grab an apple.
A five-year study of more than 2
500
men from Wales found those who ate five or more apples per week were able to fill their lungs with more air than men who didn't eat apples. Experts believe you might be getting some special protection from the antioxidant quercetin. Unfortunately
eating apples can't reverse a lung condition you already have
but you just might add a new line of defense against further damage.

Pantry pointers

Buy apples that are unbruised
firm
and have good color. Take them out of their plastic bag and store them in your refrigerator - loose in the produce bin or in a paper bag is best. And since they will absorb odors
keep them away from strong-smelling foods like garlic and onions.

Are you making the mistake of not eating enough antioxidants in your diet? I mean really
what is the harm? What
that is
aside from early aging
heart disease
cancer
and a host of other illnesses.

As someone who is concerned about your health
you should be very much aware of the foods you put into your body. But how many of us actually are?

If your health strategy is simply to eat what you want and hope for the best
you may be planting the seeds of your own future illnesses.

Antioxidants help to fight free radicals. But what are free radicals and why are they so harmful to your body? And why does your body need protection against them?

A free radical is a molecule with an unpaired electron. Because it has a free electron
it is highly reactive and very susceptible to oxidation.

Just think of how an exposed apple or potato turns brown when left uncovered. This is caused by oxidation. Well
this is what free radicals are doing to the inside of your body.

Free radicals are not useful as cells to the body. Instead
they steal nutrients from healthy cells - starving them. When healthy cells starve
they deteriorate
and in the process
weaken the body's immune defenses. This is why your body needs to rid itself of them as soon as possible.

Free radicals occur in our bodies every minute of the day. But environment has an effect also. The more you are in contact with toxic environments such as cigarette smoke
radioactivity
smog
pollution
and so on
the more free radicals your body will absorb.

So how can you slow the free radical onslaught against your body? The key is antioxidants.

Normally
a healthy body full of antioxidants
is capable of handling free radicals easily. But if your body is under physical or mental stress
your body's natural defense system may simply not have enough antioxidants available to fight the free radicals.

Antioxidants are believed to help protect the body from free-radical damage by interacting with free radicals in the body and short circuiting their harmful actions. They're scavengers
or garbage collectors. They help to rid your blood vessels and cells of radical cells that would harm you.

Clearly
with all the evidence so far
no reasonable person could ignore the wealth of evidence pointing to the importance of antioxidants.

Although
not conclusive
high antioxidants levels have lent to conclusions that they can slow aging
prevent heart attacks and strokes


The best way to ensure that your body is loaded with enough antioxidants is to eat the recommended five to eight serving of fruits and vegetables a day. Especially
those with high levels of vitamins E
A
and C.

But
really
how many of us do that? The only people I know doing that are hard core vegetarians.

Therefore
even though
it may not be the best choice
you should seriously consider making nutrient supplements a part of your every day dietary routine.

Taking vitamins or supplements daily that contain antioxidants are a good way to maintain cellular health.

Copyright (2005) www.acai-berry-fruit-juice.com

The B5 vitamin is also known as Pantothenic Acid. The B5 vitamin is the most prolific of all the vitamins and is found in every type of food. In fact
it is impossible for a person to consume less B5 vitamin than they need. That means that there is no little possibility that a person can have a B5 vitamin deficiency. For this reason
there is actually no recommended daily amount that health professionals can state as everyone obtains more than enough from their normal food consumption. However
even though there is no need to calculate a recommended daily allowance it does not mean that the B5 vitamin is not vital for a healthy body and mind. In fact
the B5 vitamin is essential for turning food into energy amongst other functions. The B5 vitamin is responsible for taking the fats and carbohydrates into energy.

Some B5 vitamin can be found in almost every food whether it is animal or vegetable. Obviously there are some sources of the B5 vitamin that are better than others but a balanced diet will provide more than enough. The foods with the highest B5 vitamin content are organ meats
salmon
eggs
beans
milk
and whole grains. It is worth noting that the B5 vitamin is lost when grains are milled into flour and tends not to beaded back in. Therefore
processed grain foods such as bread
pasta
rice
breakfast cereal
and baked goods are not good sources of the B5 vitamin.

The B5 vitamin is the most effective when it is combined with other B vitamins especially thiamin or B1
riboflavin or B2
niacin or B3
pyridoxine or B6
and biotin. Along with these other B vitamins
the B5 vitamin is an integral part in a number of processes. The most important of these is the production of energy from food that is consumed and this is known as the Kreb’s cycle. The B5 vitamin is also required for releasing energy from fats.

Interestingly
the B5 vitamin is also considered to be helpful in reducing stress. This is chiefly due to the fact that during periods of stress
the body produces more of certain hormones such as adrenalin and these require the B5 vitamin. There are many theories as to the benefits of the B5 vitamin but there is no need for the majority of people to actively seek out foods that are high in B5 as they are likely to be consuming far more than is needed already. There are no adverse effects to consuming too much B5 vitamin.

Get more information on Vitamin B5 here.

Proteins are very important to our bodies. It isn't just for bodybuilders who use them to gain muscle mass. Those who are sick use them to rebuild damaged tissue and even in normal states
our body uses protein for many different tasks.

Proteins are made of amino acids that are folded together. There are essential amino acids - those that our body cannot make
and non essential amino acids - those that our body can make. Proteins that are made up of all the essential amino acids are said to be complete while those that lack in one or more essential amino acid are incomplete. Complete proteins come from sources such as meat
eggs
cheese
dairy and soy. Incomplete proteins come mainly from vegetable sources with the one exception being soy.

The ideal source should be complete proteins. For most people that isn't a problem. If you are worried about fat intake
try lean cuts of beef
chicken and turkey. For vegetarians whose main source comes from incomplete proteins
getting a variety of vegetables and whole grains throughout the day will ensure that all essential amino acids are consumed. Also
using soy protein (which is the only complete vegetable source of protein) is very beneficial.

With the low carbohydrate craze
many people have turned their attention to fats. They eat more of it and think its fine. Depending on what kind of fat you are consuming and how much of it you take in
fats can be beneficial or detrimental to your health.

There are three main types of fat. They are saturated
unsaturated and trans fats. Saturated fats come mainly from animal sources such as meat and dairy. At room temperature
saturated fats are solid. Unsaturated fats come mainly from plant sources such as olives and nuts and contain no cholesterol. They are liquid (oil) at room temperature. Unsaturated fats are broken down further in monounsaturated (one double bond) and polyunsaturated (more than one double bond).

You might be asking yourself what a fat is saturated or unsaturated with. A fat molecule (without getting into too much chemistry) is made up of carbon atoms that have hydrogen atoms attached to them.

In saturated fats
all carbon atoms have a single bond to another carbon atom and are also bonded to hydrogen atoms. In unsaturated fats
not all carbons are saturated with hydrogens so double bonds form between carbons. Depending on what carbon the double bond is formed determines the fat's properties.

Trans fat is man made fat. It is made by taking an unsaturated fat and putting hydrogen through it in a process called hydrogenation. Trans fat is very bad for your health. Whole saturated fat increases LDL (bad) cholesterol and very slightly increases HDL (good) cholesterol
trans fat increases LDL cholesterol and decreases HDL cholesterol.

With the low carbohydrate craze
many people have turned their attention to fats. They eat more of it and think its fine. Depending on what kind of fat you are consuming and how much of it you take in
fats can be beneficial or detrimental to your health.

There are three main types of fat. They are saturated
unsaturated and trans fats. Saturated fats come mainly from animal sources such as meat and dairy. At room temperature
saturated fats are solid. Unsaturated fats come mainly from plant sources such as olives and nuts and contain no cholesterol. They are liquid (oil) at room temperature. Unsaturated fats are broken down further in monounsaturated (one double bond) and polyunsaturated (more than one double bond).

You might be asking yourself what a fat is saturated or unsaturated with. A fat molecule (without getting into too much chemistry) is made up of carbon atoms that have hydrogen atoms attached to them.

In saturated fats
all carbon atoms have a single bond to another carbon atom and are also bonded to hydrogen atoms. In unsaturated fats
not all carbons are saturated with hydrogens so double bonds form between carbons. Depending on what carbon the double bond is formed determines the fat's properties.

Trans fat is man made fat. It is made by taking an unsaturated fat and putting hydrogen through it in a process called hydrogenation. Trans fat is very bad for your health. Whole saturated fat increases LDL (bad) cholesterol and very slightly increases HDL (good) cholesterol
trans fat increases LDL cholesterol and decreases HDL cholesterol.

Normally carbohydrates are found in all foods except meat products. Recently
some diets have recommended stripping out all carbohydrates from what you eat. Many companies have bought into this and among other things
have introduced low-carb breads. Limiting bad carbohydrates such as sugar from your diet is a positive step but going further and refusing to eat fruits and whole grains can potentially deprive you of cancer fighting foods.

Carbohydrates can be broken down into two main categories; simple and complex. Sodas
candy and even fruits contain simple sugars while whole grains
fruits and cereals contain complex carbs. The main difference between the two groups are their chemical structures. Simple sugars are made up of a few sugar molecules while complex carbs are made up of hundreds and even thousands of these molecules put together. In you body
the end product of both is glucose.

Another difference between the two is the time needed to digest. If you consume 100 calories of simple sugars
your body can digest it a lot faster than if you eat the same amount of calories that are made of complex carbs. This is because simple sugars are closer to the end product than complex carbs which need more time to digest. Therefore if you take the meal of simple sugars
you will be hungrier sooner than if you ate the meal made of complex carbs. Making a habit of drinking soda and eating candy can add up to a lot of calories at the end of the day.

Studies have shown that simple sugars contribute to obesity and diabetes
especially in children. It has also been shown that eating the good carbs can shield you from many types of cancers. So next time you pick up the magazine about the newest low carb claim
throw it away and grab an apple.

Most of us are fond of at least one product that has the effect of a stimulant and that eventually becomes an addiction. These products include exercise stimulant drinks (they come in cans and look like cola)
fizzy aerated drinks
tobacco
betel nut
betel leaf
strong coffee
strong tea
mahuang (an ephedrine-like compound consumed in china)
and alcohol.

Before I tell you why we shouldn’t consume these products
I’d like to deal with the question of why we do consume them in the first place.

There’s no one who doesn’t know that products like these
consumed in excess
can severely harm our bodies. Yet
we still find them hard to resist. The need to eat stimulant food is a simple human weakness that has existed for ages: humans (and many animals) have always indulged in foods that give a sort of emotional high. In clinical terms
this means rapid heart beat
a little sweating
dilation or constriction of the pupils of the eye
a warm flush on the face
and a sense of greater sensitivity
concentration and perception.

These sensations of ‘high’ die down within a few hours
and we are left feeling listless and low. This leads to a craving for that food again
to experience the high one more time. And there we are going round and round in a vicious circle.

The physiology of addictions is as follows:

When you eat an addictive food
it stimulates the hormone like substances found at the end of your nerves
which triggers an avalanche of similar stimulatory substances and you experiences a high. As the substances near the nerves are depleted
you get into the low phase
which leads you to crave that food again. This yo-yo phase of nerve stimulation and depletion leads to a pattern of addiction.

Consuming addictive foods is one of the oldest unhealthy food practices and
despite a revolution in health consciousness; it shows no signs of dying out.

Below are some side effects of certain addictive foods.

Alcohol Addiction: Erosion of stomach and intestinal lining
liver damage
nutritional deficiency.

Tobacco: Erosion of gum and tongue can lead to cancer of the buccal mucosa.

Betel nut: Leads to the discoloration of teeth
erosion of the lining of the mouth
and cancer of the mouth and upper tract. It also leads to heart problems among people who already have a weak heart.

Ma huang: It contains ephedrine and leads to heart problems.

Aerated drinks: High doses of caffeine.

Caffeine and xanthine: Found in tea
coffee. These become harmful only in very high doses; don’t consume more than five cups a day.

Mixed drug reactions: People who consume medications for the heart
hypertension and asthma have to be very careful about the interactions of the drugs with stimulant foods
as mixing the two can be fatal. After years of experience
all doctors know how difficult it is to break the food addictions of their patients. So like them
I can only advise a good compromise. If you can’t break the addiction
then at least you should practice moderation.

Question: What’s all the fuss about Omega 3 fish oils? What do they do for my body?

Answer: Omega 3 fish oils are a substance that can be found in the bodies of fish. However
eating fresh fish is no longer recommended. The mercury levels that are prevalent in almost all fresh fish these days can be very detrimental to your health. However
companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish. Omega 3 is a type of fat that is essential for human health. Omega 3 contains two fatty acids that benefit the human body greatly
which are known as DHA and EPA.

These fatty acids have been linked to helping prevent heart disease
cancer
and many other diseases. DHA is also required by the human brain. Low levels of DHA in the brain have been linked to depression
schizophrenia
memory loss
and an increased chance of being stricken with Alzheimer’s disease. Therefore
the regular and repeated consumption of Omega 3 fish oils can greatly help affect the quality of your life for the better.

The American Heart Association recommends the use of fish oils to help your hearts performance as long as you keep your dosage under 3 grams per day
suggesting an amount roughly between 0.5 to 1.8 grams per day. Clinical trials conducted have shown that Omega 3 fish oils can reduce cardiovascular events including heart attacks
strokes
and even death.

Also
research has shown that fish oils can help decrease the risk of arrhythmias
decrease triglyceride levels
decrease the growth rate of atherosclerotic plaque
and even slightly lower blood pressure! With all these facts
there is no doubt that the regular and responsible use of Omega 3 fish oils from supplements can be of great benefit to your health.



Why not check out our nutrition guide at http://www.nutritional-supplement-guides.com/nut-ebook.html

and also what supplement we personally use for our nutrition needs at http://www.nutritional-supplement-guides.com/what-we-use.html

During the last decades there has been a change towards mechanization and homogenization of farming
which uses pesticides
additives
herbicides
synthetic fertilizers and mass-production techniques. All this is clearly affecting mankind's health
and new diseases are spreading rapidly amongst humans and animals (bird's flu being the most recent one).

The World Health Organization produces reports to show how the use of chemicals and other products on food
coupled with the manufacturing processes involved
are actually a threat for our health.

If you have space for a few pots or even a small piece of land
it is a wise decision to grow your own organic vegetable garden. Today I'm presenting you with seven reasons for doing this:

1. You will have no additives in your vegetables. Research by organic food associations has shown that additives in our food can cause heart diseases
osteoporosis
migraines and hyperactivity.

2. There will be no pesticides or synthetic fertilizers used. These chemical products are applied to obtain crops all the time regardless plagues or weather conditions
and affect the quality of the vegetables. Besides
pesticides are usually poisonous to humans.

3. Your vegetables will not be genetically modified (GM). Antibiotics
drugs and hormones are used on vegetables to grow more and larger ones. One of the consequences of this practice are vegetables which look all the same and are usually tasteless. Besides
we end up consuming the hormones that have been used on the vegetables
with the potential risks for our health.

4. Eating your own organic vegetables will be much more healthy for you. They will not contain any of the products or chemicals named above
and they will be much more natural than any ones you would find at the supermarket. Your health will not be at risk because you will then know that nothing has been added to your vegetables.

5. Your own organic vegetables will be much more tasty. The use of pesticides
synthetic fertilizers
hormones and antibiotics make vegetables grow unnaturally and take the taste away from them. With organic vegetables
your cooking will be enhanced as their flavour will show fully.

6. Organic farming is friendly to the environment. Because you won't use pesticides or other equally harming products on your vegetables
you will not damage the soil or the air with the chemical components.

7. When you grow your own organic vegetables you are contributing to your own self-sustainability and the sustainability of the planet. Small communities have been founded where members exchange products that they grow naturally
thus contributing to create a friendly and better place for us all.


In the end
eating organic products only means that we do not add anything else to them than they would naturally have. As you can guess
additives
fertilizers
pesticides or hormones are not components of naturally grown food. To better care for your health
grown your own organic vegetables -and a few pots is all you need.

It's well accepted that reduced physical activity and fast food are linked to obesity. But the evidence that these are the main causes of obesity is largely circumstantial. To stimulate debate
experts suggest 10 other possible causes of obesity
outlined in the International Journal of Obesity.

1. Sleep debt. Getting too little sleep can increase body weight. Today
many get less shut-eye than ever.
2. Pollution. Hormones control body weight. And many of today's pollutants affect our hormones.
3. Air conditioning. You have to burn calories if your environment is too hot or too cold for comfort. But more people than ever live and work in temperature-controlled homes and offices.
4. Decreased smoking. Smoking reduces weight. People smoke much less than they used to.
5. Medicine. Many different drugs including contraceptives
steroid hormones
diabetes drugs
some antidepressants
and blood pressure drugs can cause weight gain. Use of these drugs is on the upswing.
6. Population age
ethnicity. Middle-aged people and Hispanic-Americans tend to be more obese than young European-Americans. Americans are getting older and more Hispanic.
7. Older moms. There's some evidence that the older a woman is when she gives birth
the higher her child's risk of obesity. Women are giving birth at older and older ages.
8. Ancestors' environment. Some influences may go back two generations. Environmental changes that made a grandparent obese may "through a fetally driven positive feedback loop" visit obesity on the grandchildren.
9. Obesity linked to fertility. There's some evidence obese people are more fertile than lean ones. If obesity has a genetic component
the percentage of obese people in the population should increase.
10. Unions of obese spouses. Obese women tend to marry obese men
and if obesity has a genetic component
there will be still more obese people in the next generation.

These other contributing factors deserve more attention and study. Even more explanations include: a fat-inducing virus; increases in childhood depression; less consumption of dairy products; and hormones used in agriculture. What do you think can be attributed to the epidemic?