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Foods High in Vitamin K
Vitamin K plays an important role in blood clotting, it maintains blood vessels flexible and it stimulates correct bone development. Deficiencies of vitamin K will lead to improper coagulation of the blood and hemorrhaging from wounds, easy bruising, atherosclerosis, osteoporosis, easy bone fractures and even congenital malformations. Too high an intake of vitamin K on the other hand is health threatening too by the risk of heart attacks and stroke due to blood thickening. The following suggestions on some foods high in vitamin K can help you stay away from imbalances.
Leafy greens such as spinach, lettuce, broccoli, Brussels sprout and kale are foods high in vitamin K. Since livestock usually feed on leafy green, their liver contains rich sources of K vitamin. Nevertheless, beef and pork liver are not consumed in very many cultures.
Fruits as foods high in vitamin K represent the most common source for a balanced nutrition. Kiwis, avocados, cantaloupe melons, grapes, apples, bananas, peaches, apricots and blueberries contain a moderate amount of K vitamin. The same holds true for vegetables like red cabbage, tomatoes, leeks, artichokes, peas and cucumbers.
The best way to consume foods high in vitamin K is in a raw state, because cooking destroys the nutrients. Make salads of leafy greens, and if you still need to cook them, make sure that they preserve some of their vitamin K content. Soggy or mushy vegetables hardly have any vitamins left. Cook them light so that the veggies still remain crisp. The nutrients usually leech into the water where you boil the vegetables. Use that for a broth so that you can take advantage of the nutritional value.
Foods high in vitamin K should be part of a balanced nutrition. The body cannot store vitamin K for long periods of time, therefore you need to take it from your meals. Moreover, you can add variation without looking for vitamin K in particular. When you add some fresh berries or a banana to the morning cereal or you have a slice of fresh cantaloupe, you simply enjoy diversity. Eat some celery sticks and a nice leafy green salad at dinner, and your menu will include enough vitamins and minerals.
In case you suffer from some health problem, it is best to ask the doctor’s recommendation related to your diet. For example, foods high in vitamin K as well as vitamin supplements could be a problem for patients who use drugs like warfarin and other blood thinners.
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Low Carb Fat Loss Diet Recipe
Great Meal – High Nutrients – Omegas and Yummy
This video was produced by Chris Mohr of Mohr Results Dr. Mohr is the owner of Mohr Results, Inc, a nutrition and fitness consulting company. He is a sports nutrition consultant to the University of Louisville and was the sports nutritionist at the University of Massachusetts, Amherst. He has also lectured to professional teams, including the Washington Redskins, and is the Sports Nutrition Advisor for Men’s Fitness Magazine. Dr. Mohr was the nutrition consultant for the NY Times Bestselling book, LL Cool J’s Platinum Workout (Rodale Press, December 2006) and co-authored Fitness Nutrition for Special Dietary Needs (Human Kinetics, May 2007). He has appeared on the Montel Williams Show as a nutrition expert and is a regular nutrition expert on radio and TV outlets in Louisville, KY. Dr. Mohr earned a Bachelor and Master of Science degree in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology, from the University of Pittsburgh, is a registered dietitian (RD), and a board certified specialist in sports dietetics (CSSD).
Low Carb Fat Loss Diet Recipe – Video
CLIFF Bar
CLIFF Bar, leading maker of all-natural and organic energy and nutrition foods and drinks introduces a great new protein bar – called Builders.
CLIFF Builder’s gives you 20 grams of soy and nut proteins in a delicious, dipped double-decker bar.
CLIFF Builders comes in 6 different flavors; Vanilla Almond, Chocolate, Chocolate Mint, Peanut Butter, Lemon and Cookies n Cream. Checkout their site (a very nice web design) as well as chock full of nutritional information. I particularly like their “Make Protein Work Harder For You!” web page – offering two free downloads:
- Protein Booklet and
- Protein Tracker
Both resources are designed to help you understand the importance of protein to your health and fitness.
The CLIFF Builder’s Protein Booklet will build your knowledge about protein. The Protein Tracker lists the amount of protein in common foods and includes a chart that helps you monitor your protein consumption for an entire week.
Check it out at: CLIFF Bar Protein Booklets
See the CLIFF Builders page at: CLIFF Bar Protein Builders
Top 10 Food and Nutrition Affirmations
When you have “convenience” food bombarding you from every direction, it can be difficult to choose options that give your body the nourishment it needs.
However, if you have daily reminders and effective tools at your disposal, you just may find that eating the right foods and feeding your body the best fuels becomes a lot easier.
Of course, there will always be temptation, but when you equip yourself with anti-temptation tools, you will be able to quickly re-focus your mind on your greater goal of getting healthy!
Using Affirmations to Make the Healthy Food and Nutrition Choices
When everyone around you at the office is indulging in burgers, fries, and sugary drinks, it’s awfully tempting to join in, isn’t it?
But what if you could stop that temptation in its tracks and actually choose to make a healthy choice? You don’t need me to tell you that fatty and sugary choices are not the kinds of food that your body needs – you need to tell yourself! It can be hard in moments of temptation to make the right choice, but with the help of positive affirmations, you can re-train your brain to replace the desire for junk food with healthy choices. Affirmations can help you stick to your diet, say no to temptation, and eat nourishing and satisfying foods. How? By replacing the negative spiral of thoughts in your mind with powerful, positive ones.
What EAS Sports Nutrition Is
EAS Sports Nutrition offers a wide array of products that aim to meet individual and unique needs. It may promote high performance, endurance, fat-burning capacity, strength, power, and size, depending on the variant and amount taken.
High performance athletes must be given high performance nutrition, supplements, and other recovery products accordingly. The various lines of EAS Sports Nutrition provide these while building and defining lean mass and reducing the amount of fat in the body. This is specifically appropriate if one intends not only to make the muscles fuller but also gain enough strength.
One to two servings per day of the EAS Sports Nutrition type, Muscle Armor, support the growth of lean mass through the infusion of Juven Technology ingredients which have already been proven to rejuvenate the muscles and increase their overall strength.
If one is after a healthy blend of vitamins, minerals, and protein, Myoplex Original Powder is the best choice. Two to three servings of this can already bring in the desired effect. Another variant, called Phosphagen Elite, heightens the impact of workouts in the body. Similar to Muscle Armor, one to two servings would be enough.
Weight Lifting Supplements
Although the widely shared opinion is that no significant muscle gain can be achieved without weightlifting supplements, this is not always true. The food we eat contains natural ingredients that have a very serious impact on a bodybuilding program. What you may not know is that certain foods can boost up muscle growth by triggering the mechanisms of biological chemical secretions. But, to get back to the story of weightlifting supplements, they are divided into natural and synthetic products. Some are safe, some are dangerous, some are useful and others totally inefficient; only a careful selection can keep you healthy and trouble-free when administrating such products.
Natural weightlifting supplements are sometimes hard to get if we think about the multitude of so-called natural products that do not carry FDA approval. Choosing on recommendation, this is one very safe way of getting something of real quality and tested results. A coach or a health care provider can be a great source of information, because such professionals can provide information about the principles that rule bodybuilding nutrition at its best. Many weightlifting supplements contain protein, because it is known to increase muscle mass, others rely on vitamins and minerals exclusively. Herbal extracts are also common ingredients because some plants act as a stimulant of the hormone secretion.
Vitamin B-12
Feeling Tired? Find out how Vitamin B-12 may be able to help you. Since the vitamin B complex is probably the most important group of vitamins in nature, the elements here included are also some of the most frequently found in daily meals. Vitamin B12, for instance, is taken from dairy products, eggs and meat; yet, research has revealed that it is also present in high quantities in certain seaweeds like spirulina.
What is the role of vitamin B12 in the body? It suffices to say that this element containing cobalt is essential for the synthesis of blood cells and the proper functioning of the nervous system. Thus, a person who suffers from a vitamin B12 anemia is exposed to the degeneration of the nerve fiber.
Athletes Nutrition News
Athletes Nutrition News from the Web
Quote of the Day
“To eat is a necessity, but to eat intelligently is an art.”
- La Rochefoucauld
Carboloading 101
Registered dietitian Bethany Thayer, national media spokesperson for the American Dietetic Association, summarizes the new dietary recommendations leading up to a race: three to four days prior to the race, adjust your diet so that about 70 to 80 percent of your calories come from carbohydrates.
Read more at: Carboloading 101
Give Your Body the Fuel it Needs
I hope everyone had a great independence day – quick question for ya?
How did you feel at the end of a long weekend? Were you tired? Did you “stray” form your normal eating patterns?
I want to know from our readers – how they managed to stay on track with their nutritional plan when faced with long weekends where you can’t seem to escape the grill and all of it’s trappings; hamburgers, hot dogs, brat, sausage etc.,
Take two minutes out of your day to add a comment below – get back on track today if you fell off your plan over the weekend (and remember don’t beat yoursefl up about just work a bit harder in the gym tomorrow).
How many calories did you burn today?
Great question to get us all thinking about what we put in our bodies everyday. If your goal is to lose weight you need to take a peek at a great post by Amelia Burton on the process of calorie counting.
Ameli goes on to list six ideas to help you be more conscious about losing weight…
Simple yet powerful ideas to help you lose some punds when standing in line at Starbucks (or your local coffee shop):
1. Drink no more than 1 coffee shop coffee/tea per day
2. Always take the skinny option
3. Never add syrups, whipped cream etc
4. Try herbal teas that don’t require milk
5. Drink more water
6. Order the smallest size
This list is courtesy of Amelia Burton - check out her blog
