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).
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Healthy Eating 101
Around the world, many diseases related to unhealthy eating are becoming major concerns. In fact, the incidence rates of obesity and heart diseases are fast increasing, even in First World Countries such as the United States.
And with the rising cost of medicine, being ill is definitely a major problem.
If you really want to live life to the fullest, you must have a positive outlook. You should try not to be stressed or find ways to effectively de-stress. In addition, you must have a healthy body. A healthy body means regular exercise and a proper and balanced diet.
Numerous studies support that eating healthy does not only reduce the risks of developing high blood pressure, heart disease, and obesity but many other diseases as well.
Shifting to a healthy diet could mean an overhaul of your past eating habits. This may not be easy. But no matter how hard it is, keep in mind that it is always achievable. Healthy eating is all about balance, moderation and variety.
Your body needs more than 40 different nutrients in order to be healthy and not one single food item can supply all the nutrients. Thus, your diet should include food from each of the food groups- the go, grow and glow food groups. Make sure that your daily meals include the following; fruits; vegetables; bread and whole-grain products such as cereals; dairy products and protein-rich food sources such as meat, fish and poultry.
Make sure to eat 6 servings of bread, rice, cereals or pasta. The ideal amount of fruits would be 2-4 servings daily while vegetable intake should be equivalent to 3-5 servings every day. The recommended serving for cooked meat, on the other hand, is 3 ounces daily.
The key to a healthy diet is not about eliminating certain food items from your daily menu but to eat food in moderation. Eating should be a pleasure too. You need not stay away from steaks, chocolates, whole milk or even junk food. The key is to eat those foods in moderate portions. Too much and too often of anything is not good for your health.
Make sure that you eat balanced proportions of each. How much you should ingest would depend on your body’s calorie needs. For an accurate assessment, consult a nutritionist or dietitian.
Don’t be too afraid of fat. You must know that there are different kinds of fats and not all of them are bad for your health. In fact, some are essential nutrients that keep the body functioning properly. Fat is an important source of energy. In addition, it carries fat-soluble vitamins necessary for proper growth and development.
But too much fat can lead to heart disease, obesity and other problems. To avoid eating too much, make sure to consume 30 per cent or less of your total recommended daily amount of calories from fat, with 10 per cent or less of those calories from saturated fat.
Never, never skip meals! If you think that skipping meals is the easiest and most effective way of losing weigh, you are definitely wrong. In fact, skipping those lunches can lead to out-of-control hunger, which often results to overeating. Try to eat a moderate amount of snacks in between meals to curb hunger.
Determine your diet pitfalls in order to improve your eating habits. Examine what you have eaten for the past days and determine which food group you gorged on and which one you missed out on. Then try to balance your diet. In time, you’ll get used to the pattern that soon, eating a balanced and healthy diet would be effortless.
Always check the labels when buying your groceries. Read the nutrient contents of each. Opt for products that are lower in fat, sugar and sodium.
And most of all be determined and disciplined if you really want to change your eating habits. Take your time and make changes gradually. Keep in mind that there are no easy ways to a healthy diet and there are no super foods that can supply everything your body needs.
Changing your bad eating habits is not an overnight process. You may falter from time to time, but remember that acquiring healthy eating habits is not impossible.
B-Vitamins and Athletic Performance
Can B-Vitamins Enhance Athletic Performance
B-Vitamins are often taken by athletes both young and old for their role in energy metabolism and muscle function. But do they really help an athlete perform better? Let’s take a closer look at the B-Vitamins which include thiamin (B-1), riboflavin (B-2), niacin, pyridoxine (B-6), folacin, cyanocobalamin (B-12), pantothenic acid, and biotin.
Many athletes, especially young athletes involved in highly competitive sports, do not realize the impact their diets have on their performance.
Ideally, an athlete should look to consume foods that are rich in B-Vitamins and supplement with a B-Complex vitamin when needed. The B-vitamins are in whole and enriched grains, dark green vegetables, nuts, and many animal and dairy products. Here is a helpful list of some of the food sources for B-Vitamins…
Top Food Sources for B-Vitamins
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Thiamin Food Sources: Liver, pork, lean meats, wheat germ, whole grains, enriched breads, and cereals.
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Riboflavin Food Sources: Milk and milk products, liver, enriched breads, and cereals.
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Niacin Food Sources: Liver, poultry, fish, peanut butter.
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Pyridoxine Food Sources: Liver, herring and salmon, wheat germ and whole grains, lean meats.
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Folacin Food Sources: Liver, wheat bran, whole grains, spinach and other green leafy vegetables, legumes, orange juice.
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Cyanocobalamin (B12) Food Sources: Foods of animal origin, specially prepared fermented yeasts, and fortified soy products.
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Biotin Food Sources: Egg Yolk, liver, and legumes.
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Pantothenic Acid Food Sources: Eggs, liver, wheat bran, peanuts, legumes, lean meats, spinach, and other vegetables.
Athletes and individuals with poor or restricted diets should consider taking a multivitamin or mineral supplement along with a B-Vitamin Complex. However, it is a good idea to talk with your doctor or pharmacist prior to adding any multi-vitamins or supplements to your diet.
In a recent study performed at Oregon State University and published in the International Journal of Sport Nutrition and Exercise Metabolism discovered that active individuals lacking in B-vitamins - including college athletes and other elite competitors — may perform worse during high-intensity exercise and have a decreased ability to repair and build muscle than counterparts with nutrient-rich diets. The study indicated that even a small deficiency in B-Vitamins had an adverse effect on performance and recovery. Of course this would vary based on the type and intensity of the exercise, nutrient depletion during exercise and individual differences in diet. The study further cited that the current USRDA for B-Vitamins may be inadequate.
Given the above research and the general safety of taking B-Vitamins we think it deserves a second look for athletes who want to enhance their athletic performance.
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