Tuesday, November 17, 2009

The Basics of Good Nutrition

Nutrition is a very complex topic, so complex in fact that there is a degree in the subject which is called dietetics. The very basics of good nutrition have everything to do with your food intake. There are two general ways to regulate how you eat. The first is through following the basic food pyramid. This actually has many formats and types, and it may be confusing trying to determine which to follow, but what you essentially have to consider are the general principles behind all of them.

To help guide your choices, food pyramids categorize foods, such as carbohydrates or all energy-giving foods at the bottom most part of the pyramid. Consuming a variety of foods from each group ensures that your body obtains all the necessary nutrients for good health, since no single food can provide that. The general guideline is to drink plenty of water and eat more fruits and vegetables and other fiber-rich foods. Incorporate whole grains as much as possible, reduce the intake of cholesterol, saturated fat, and trans fat. Limit sodium and sugar intake and drink alcoholic beverages moderately, if at all. An example of the food pyramid goes like so, in daily amounts: 6 servings from the grain group, at least 3 of them being whole grains; five servings from the vegetable group; four servings from the fruit group; 3 cups from the milk group; 2-3 servings of meats and beans; six teaspoons or servings of oils (monounsaturated and/or polyunsaturated oils); and about 100-300 calories allotted for other foods such as those which are fatty and sugary, like dessert.

The other general way of regulating food consumption, because the food pyramid serving allotments can be difficult to keep to, is by following the "everything in moderation" principle. Just know your recommended daily calorie intake and pay attention to portion sizes. No need to stick to six servings of this and four servings of that. You can choose to indulge in a slice or two of that tasty pepperoni pizza today, and that sinful apple caramel sundae tart tomorrow, but lay off on the fats and oils and sugar for the next few days and double your intake of fiber-rich foods instead. You don't have to shy away from foods you love, you just have to enjoy everything in moderation.

The health care industry today is a very profitable business. In fact, it has been so since the day man thought of making money out of the provision of health goods and services, and it is unlikely that this shall cease to be the case. But there's the secret revealed, you can make the industry less profitable by knowing how to take proper care of yourself. And that is where knowledge of the basics of good nutrition comes in. All this is not to say you wish hospitals and doctors to run out of business, of course. But surely you would prefer avoiding health care expenses which usually burn holes in your pockets, wouldn't you?

With a lifelong passion for health, I enjoy sharing my personal experiences with diet and exercise. I also enjoy reviewing products, enjoy my latest reviews on what you need to know about which utensil organizer to choose, and purchasing stool furniture, including bar stools for your home.

Are you seriously interested in losing weight and gaining a brand new and surprising boost in your health and vitality, then this fun maintenance program & guide, will be one of the most important diets you'll ever learn about!

Saturday, October 03, 2009

Healthy Mood Food

The kind of diet that we all should have to give us the right amount of balance of nutrients would contain a variety of different fresh vegetables and fresh fruit. Also include a wide variety of whole grains, nuts seeds and beans, as well as some oily fish, for omega 3 fats, and lean meat and dairy products.

Something that really astounded me the first time I read about it was that a nutrient based treatment or diet for those who experience depression tends to show positive results. For example unipolar depression patients treated with fish-oil alongside antidepressants report a measurable improvement. Irritability in bipolar patients can significantly be reduced following supplements with low-dose fish oil. The patients on fish oil tend to show better improvements, also experiencing longer periods of remission.

Schools that insist on children bringing healthy breakfasts to class, or even have healthy breakfast served at school, are invariably reporting improved behavior in the classroom. It shows that hungry, malnourished children behave worse, whereas children who have a good healthy breakfast, show a decrease in absenteeism, a reduction in fighting and an increase in attention and performance.

School children, when placed under stress, show less aggression when they receive supplements of essential fatty acids, vitamins and minerals. We as parents should make sure to give our children a good healthy breakfast combined with supplements every day. We will do our children a lifelong favor and do them the world of good when we buy and give them a hand full of nutritious nuts and supplements, rather than chocolates, cookies and sweets. Remember, a healthy eating child will give you a healthy mood child.



Monday, September 28, 2009

Making Healthy Meals in Advance

One of the biggest benefits of joining a weight loss program is that many of them have convenient pre-packaged meals for you to heat up. These meals have the right amount of nutrients per meal that is recommended for weight loss.

With the economy as tough as it is, and money being so tight, why spend the money? You can do the same thing for yourself by spending a day preparing healthy meals to be eaten throughout the week. Spend some time to find good, healthy recipes that will keep well and freeze well so that you can make enough in one day to be able to get up and go all week. After spending time preparing the meals, divide them into individual portions and use freezer bags or small containers to store them until needed.

Freeze things like pasta and pasta sauce separately for the greatest variety and best taste. Try out different recipes until you find some that you like and that freeze and reheat well. Things like chili, lasagna, chicken parmesan, meatloaf, mashed potatoes, and ham and potatoes seem to work well, just to give you some ideas. You will find hundreds more if you just do a simple Google search for 'freezable recipes'.

When you're driving home from work and get the munchies, you can drive right by the fast food places knowing that you have a home-cooked meal waiting for you that you can reheat in minutes. This also works great at the office, as you won't get tempted to spend up to $10 a day for a take out lunch.

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Sammie Clemmons
Fitness Coach