WHAT IS NUTRITION?
Nutrition is defined as "the act or process of nourishing or being nourished," or "the process by which organisms take in and utilize food material." Good nutrition is the cornerstone of any successful weight loss, or fitness program. The human body is a complex machine that requires adequate fuel in order to function at optimum levels. Proper nutrition impacts all physical, and mental aspects of our lives. The fuel we consume, or our food, is used by our bodies as energy, for the renewal of cells, and as building blocks for hormones, anti-bodies, and enzymes.
Each person requires a minimum amount of energy to keep their body alive and awake, and this is called the basal metabolic rate, or BMR. This is the amount of energy required from a body to be awake and lie perfectly still...nothing more. The body requires energy to maintain temperature, keep the heart beating, the lungs breathing, and the brain thinking.
BMR is measured in calories, which are simply a measure of the potential energy of a food. BMR for females is usually between 1200-1450 calories, and for men between 1600-1800 calories.
Fitness and weight loss nutrition, and daily caloric consumption should therefore be devised with the BMR in mind. Daily caloric intake should be enough to satisfy BMR requirements, as well as provide the necessary energy to perform daily activities, whether it's sitting at a desk, running a mile, lifting weights, or all three.
WEIGHT LOSS
Weight loss will occur when the amount of calories consumed is less than the amount expended. Plain and simple. The trick to this seemingly simple statement lies in 3 important steps.
1. Learning proper nutritional principles, and recognizing the real nutritional value and
content of the food you eat every day.
2. Incorporating foods into your diet that satisfy your specific nutritional requirements, that are healthy, and that you enjoy.
3. Using this knowledge to create a way of eating that works for you, and that you can sustain as a lifestyle, not a quick-fix.
With these 3 steps, you have the power to achieve any fitness, or weight loss goal you desire.
SO WHAT IS "HEALTHY" AND WHAT KIND OF FOOD SHOULD YOU EAT?
As I'm sure you've noticed, there is a TON of information available about which foods you should eat, which ones you shouldn't, and why. Some diets allow you only meat, some only fruit and vegetables, some low carbs, some no carbs, and some no food all! So with all of the varying information, how do you know which diet is right, and more importantly which diet is right for you?
The answer lies in understanding food, understanding protein, carbohydrates, and fats, the different vitamins and minerals, and the function each one plays in maintaining a healthy body. The answer is understanding food, and then applying your understanding to your lifestyle, your activities, and your preferences - not in some magical ratio of food, the incorporation of a magic food, or the elimination of an evil one.
Healthy, whole foods consumed in moderation, especially when combined with exercise, will produce results. Healthy carbohydrates are complex, unrefined ones. Healthy sources of protein are unrefined as well, and come from lean meats, as well as eggs, nuts and some grains. Healthy fats come from a variety of plant, and some animal sources. Basically, the closer a food is to it's natural state, the healthier it is for you. The right combination of foods for you depends on your tastes, your lifestyle, your activity levels, and your goals.
A fresh potato is better for you than a french fry. A chicken breast is better for you than a processed, battered and fried "chicken strip". And an apple is better for you than a processed apple juice drink is. The reason for this is the quality of the food diminishes the further away from its natural state a food becomes.
Why?
Because the further from its natural state a food is, the more it has been altered chemically with fats, sugars, and preservatives which serve no nutritional purpose. The purpose of additives in most foods is the preservation of food. Improved shelf life. If you don't know what an ingredient is, why would you want to put it in your body?
Understanding the real nutritional value of food, and understanding your body's requirements based on your activity, your preferences, and your goals is the key to good nutrition, and the key to fitness and weight loss success.
James Steffy, CSCSOwner- A Perfect Fit Personal TrainingFor more information on exercise, diet, or weight loss, please visit http://www.aperfectfittraining.com/
Article Source: http://EzineArticles.com/?expert=James_Steffy
For more information on please visit: http://ivatom.bezoogle.com/pp/weight-loss/
Saturday, 20 June 2009
3 Benefits of Good Nutrition
The first benefit of good nutrition is giving your body to do the job it was designed to do- which is to be healthy! The easier it is for your body to function normally, the more it can do all of its work without having to 'put out fires'. This means it is easier for you to think, walk, talk, sleep
and do all of the hundreds of things you do daily without even noticing.
How do you know what good nutrition is? Think of foods that are not processed. This means the fewer steps food goes through before it's on your plate the more nutritional value it carries with it. The fresh peach, or plum or carrot is much easier for your body to break down and digest. Compare to a prepared entree that probably started out fresh, went to a processing factory and has now gone through many chemical processes to get to you. It is older, less fresh, and not quite as alive as that fruit or vegetable is.
The second benefit of good nutrition is that it's easier to recover from illness or injury. When you are ill, your body goes into overdrive protecting you, and producing many different hormones and chemicals. This puts more 'stress' on the system. When the underlying mechanism (your body) is relatively sound, the stress does not last as long, and doesn't put as much pressure on your body as if you were ill. Think about the healthiest person you know. Someone who eats brightly coloured fresh fruit and vegetables, exercises, etc. Other than a serious illness or injury, notice that they are able to bounce back more quickly from minor, or everyday illnesses.
This doesn't mean that you have to become someone who is totally into raw food, or running marathons to be healthy. The bottom line is that humans have not evolved from hunters and gatherers to people that get the majority of their food from a box. The many wonderful (and not so wonderful) advances we have made in the areas of technology and food are not always to our advantage. Read the "End of Food" by Paul Roberts if you would like more information in this area.
The third benefit of good nutrition is reducing mind stress. If you are receiving an adequate intake of vitamins and minerals, both through food and supplements, your brain will work better. If your brain is fed, it's easier to make decisions, ranging from everyday to complex. An excellent book on this subject is by Dr. Mark Hyman "Fix your broken brain by healing your body first".
Good nutrition is essential to your health, and the good news is it's in your grocery basket- think easy, simple and fresh!
Article Source: http://EzineArticles.com/?expert=Michelle_Schulz
and do all of the hundreds of things you do daily without even noticing.
How do you know what good nutrition is? Think of foods that are not processed. This means the fewer steps food goes through before it's on your plate the more nutritional value it carries with it. The fresh peach, or plum or carrot is much easier for your body to break down and digest. Compare to a prepared entree that probably started out fresh, went to a processing factory and has now gone through many chemical processes to get to you. It is older, less fresh, and not quite as alive as that fruit or vegetable is.
The second benefit of good nutrition is that it's easier to recover from illness or injury. When you are ill, your body goes into overdrive protecting you, and producing many different hormones and chemicals. This puts more 'stress' on the system. When the underlying mechanism (your body) is relatively sound, the stress does not last as long, and doesn't put as much pressure on your body as if you were ill. Think about the healthiest person you know. Someone who eats brightly coloured fresh fruit and vegetables, exercises, etc. Other than a serious illness or injury, notice that they are able to bounce back more quickly from minor, or everyday illnesses.
This doesn't mean that you have to become someone who is totally into raw food, or running marathons to be healthy. The bottom line is that humans have not evolved from hunters and gatherers to people that get the majority of their food from a box. The many wonderful (and not so wonderful) advances we have made in the areas of technology and food are not always to our advantage. Read the "End of Food" by Paul Roberts if you would like more information in this area.
The third benefit of good nutrition is reducing mind stress. If you are receiving an adequate intake of vitamins and minerals, both through food and supplements, your brain will work better. If your brain is fed, it's easier to make decisions, ranging from everyday to complex. An excellent book on this subject is by Dr. Mark Hyman "Fix your broken brain by healing your body first".
Good nutrition is essential to your health, and the good news is it's in your grocery basket- think easy, simple and fresh!
Article Source: http://EzineArticles.com/?expert=Michelle_Schulz
What to Eat This Summer
We all like to eat good food, and we all understand that certain foods enhance our health. In Chinese medicine that concept is taken a step further, in that food is viewed as medicine you eat three times a day. In fact, there is a saying that you should first treat an illness with the proper foods, and if that doesn't work only then turn to acupuncture and herbs.
Food therapy is an important and effective part of Chinese medicine, and for good reason-it's inexpensive and can be practiced at home. Healing with food is based on a number of principles, including choosing foods that are easily digested and appropriate to your particular health issues. In addition, foods are chosen for their specific actions (purging, drying, nourishing, etc.) and their temperature. During certain times of the year, the temperature of foods can make a difference in how you feel and your overall health. This is especially true during the hottest weather of the summer.
When you think of the temperature of foods, you might think of how it feels in your mouth (does it burn your tongue or give you a Mr. Mistee headache?). However, in Chinese medicine foods also have an inherent temperature that when eaten can either warm or cool your body. Foods can be hot, warm, neutral, cool, or cold. Some obviously hot foods are ginger or chilies, which make you feel hot and sometimes even sweat. In general, though, the temperature of a food and its effect is subtle-but very real.
Most of the foods that are harvested in the summer are cool in nature. By eating these summer foods, you are cooling your body and avoiding something called Summerheat. Summerheat is a pathogen that occurs only in the hot and humid weather and is responsible for that "blah", queasy, tired feeling you get during the hottest, most humid days of summer.
So what should you eat this summer? Go for some cold foods like cucumbers, tomatoes, melons, rhubarb, mung beans and sprouts, citrus fruits, bananas, and dandelion leaves. Cool foods (not quite as cold) include most fruits, spinach, summer squash, lettuce and most greens, cabbage, bok choy, celery, and mint (make some mint ice tea).
If you start to feel yucky on the hottest days of the year, eat watermelon-it's cold in nature, packed with water, and perfect for Summer heat. Yum!
Lynn Jaffee is a licensed acupuncturist in practice at Acupuncture in the Park in Minneapolis, MN. She is also the author of the book, Simple Steps: The Chinese Way to Better Health. For more information and articles on acupuncture and Chinese medicine visit her website at http://www.acupunctureinthepark.com or her blog at http://www.acupuncturetwincities.com
Article Source: http://EzineArticles.com/?expert=Lynn_Jaffee
Food therapy is an important and effective part of Chinese medicine, and for good reason-it's inexpensive and can be practiced at home. Healing with food is based on a number of principles, including choosing foods that are easily digested and appropriate to your particular health issues. In addition, foods are chosen for their specific actions (purging, drying, nourishing, etc.) and their temperature. During certain times of the year, the temperature of foods can make a difference in how you feel and your overall health. This is especially true during the hottest weather of the summer.
When you think of the temperature of foods, you might think of how it feels in your mouth (does it burn your tongue or give you a Mr. Mistee headache?). However, in Chinese medicine foods also have an inherent temperature that when eaten can either warm or cool your body. Foods can be hot, warm, neutral, cool, or cold. Some obviously hot foods are ginger or chilies, which make you feel hot and sometimes even sweat. In general, though, the temperature of a food and its effect is subtle-but very real.
Most of the foods that are harvested in the summer are cool in nature. By eating these summer foods, you are cooling your body and avoiding something called Summerheat. Summerheat is a pathogen that occurs only in the hot and humid weather and is responsible for that "blah", queasy, tired feeling you get during the hottest, most humid days of summer.
So what should you eat this summer? Go for some cold foods like cucumbers, tomatoes, melons, rhubarb, mung beans and sprouts, citrus fruits, bananas, and dandelion leaves. Cool foods (not quite as cold) include most fruits, spinach, summer squash, lettuce and most greens, cabbage, bok choy, celery, and mint (make some mint ice tea).
If you start to feel yucky on the hottest days of the year, eat watermelon-it's cold in nature, packed with water, and perfect for Summer heat. Yum!
Lynn Jaffee is a licensed acupuncturist in practice at Acupuncture in the Park in Minneapolis, MN. She is also the author of the book, Simple Steps: The Chinese Way to Better Health. For more information and articles on acupuncture and Chinese medicine visit her website at http://www.acupunctureinthepark.com or her blog at http://www.acupuncturetwincities.com
Article Source: http://EzineArticles.com/?expert=Lynn_Jaffee
Natural Stevia Better Than Artificial Sweeteners?
Is natural Stevia better than controversial artificial sweeteners, which have been linked to serious health concerns?
300 times sweeter than table sugar, stevia is a natural extract derived from the bushy South American stevia rebaudiana shrub. As studies point to sugar-sweetened beverages such as sodas and fruit drinks as being a bigger culprit than food when it comes to weight gain, manufacturers are briskly infusing this no-fat, no-calorie sweetener into more and more drinks so as to claim more "natural" and healthier products.
The fact remains that stevia is a plant extract that has been highly processed. Some researchers suspect this modification could mutate DNA and cause cancer. Furthermore, when a sweet taste primes the body for a calorie delivery that doesn't occur, the body craves for even more sweets. Hence, critics warn that stevia might backfire by triggering artificial hunger, just like other artificial sugar substitutes.
It seems that while there are studies supporting the effectiveness of stevia in weight management and diabetic diet, there is also research available to negate its safety. How much nutritional content does it have when its whole-food environment of minerals, fibres, vitamins, and enzymes has been taken out during processing? Hence, I would rather err on the side of caution and choose table sugar over artificial sweeteners if there were no other options. Also, I would continue to pay attention to food labels and increase my intake of fresh, whole and unprocessed foods.
Finally, do your own research. Artificial sweeteners have too many names and disguises. We sometimes have no idea what harmful ingredients lurk in the food we eat. Be especially alert when buying foods that come with confusing labels like "diet," "low fat," or "no calories".
Ruth Tan runs the popular website Benefits of Honey which is an immensely rich, quality resource on honey and its benefits, and a plethora of health-related issues. Discover the amazing health benefits and all the positive spin-offs super-food honey can bring to your life and the lives of your loved ones at http://www.benefits-of-honey.com
Article Source: http://EzineArticles.com/?expert=Ruth_Tan
300 times sweeter than table sugar, stevia is a natural extract derived from the bushy South American stevia rebaudiana shrub. As studies point to sugar-sweetened beverages such as sodas and fruit drinks as being a bigger culprit than food when it comes to weight gain, manufacturers are briskly infusing this no-fat, no-calorie sweetener into more and more drinks so as to claim more "natural" and healthier products.
The fact remains that stevia is a plant extract that has been highly processed. Some researchers suspect this modification could mutate DNA and cause cancer. Furthermore, when a sweet taste primes the body for a calorie delivery that doesn't occur, the body craves for even more sweets. Hence, critics warn that stevia might backfire by triggering artificial hunger, just like other artificial sugar substitutes.
It seems that while there are studies supporting the effectiveness of stevia in weight management and diabetic diet, there is also research available to negate its safety. How much nutritional content does it have when its whole-food environment of minerals, fibres, vitamins, and enzymes has been taken out during processing? Hence, I would rather err on the side of caution and choose table sugar over artificial sweeteners if there were no other options. Also, I would continue to pay attention to food labels and increase my intake of fresh, whole and unprocessed foods.
Finally, do your own research. Artificial sweeteners have too many names and disguises. We sometimes have no idea what harmful ingredients lurk in the food we eat. Be especially alert when buying foods that come with confusing labels like "diet," "low fat," or "no calories".
Ruth Tan runs the popular website Benefits of Honey which is an immensely rich, quality resource on honey and its benefits, and a plethora of health-related issues. Discover the amazing health benefits and all the positive spin-offs super-food honey can bring to your life and the lives of your loved ones at http://www.benefits-of-honey.com
Article Source: http://EzineArticles.com/?expert=Ruth_Tan
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