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Fitness Food Health | News, Articles and Tips about Wellness and Staying Healthy!

Without food man would starve within a month!

To stay healthy, the body needs 50 nutrients in sufficient quantity, including carbohydrates, fat and protein as well as vitamins, minerals and trace elements. Otherwise it can be over.

1431831209_nurse_128From the food to the body opens up all the nutrients it needs to survive. He works as a power station and burns the substances, so they him energy supply. And the materials he needs constantly, regardless of whether the person just resting or working hard.

About half of the energy acquired by the body from food, it converts into heat. A fraction of it consumes repel in the exudates and to remove dead cells of the body, another part he needed for digestion itself. The rest, or about 40 percent, he uses the example of heart, respiratory and physical activity – or it stores it. In addition, the recorded nutrients him serve as building blocks for its cells.

Vitamins are organic substances that the body needs for vital functions.

Of the vitamins only very small amounts are needed because the body does not burn and does not build them into the cells. Rather keep vitamins maintains the chemistry in the body by regulating many metabolic processes, including the formation of hormones, the development of body tissues. They support the immune system and help in detoxifying the body. The organism can not produce or only a very slight extent even vitamins. Man it must therefore absorb through food.

Some vitamins get dissolved in water, through the intestine into the blood: these are the water-soluble vitamins . The blood transports them to where they are needed. Can save the body they hardly.Vitamins, it does not need, it separates from the urine.

The water-soluble vitamins assist in the conversion of carbohydrates , fats and proteins.

• Vitamin C strengthens the connective tissue.
• Vitamin B1 (thiamine) strengthens the condition.
• Vitamin B2 (riboflavin) is energy.
• Vitamin B3 (Niacin) strengthens skin and nerves.
• Vitamin B5 (pantothenic acid) boosts your metabolism.
• Vitamin B6 (pyridoxine) supports the immune system.
• Vitamin B7 (biotin) is used for skin and hair.
• Vitamin B9 or B11 (folic acid) is important for the embryo and helps to form new blood.
• Vitamin B12 (cobalamin) helps in cell growth.
fat-soluble vitamins , however do not mix with water. You need fat as a transport medium, otherwise the body can not utilize them.
• Vitamin A is essential for the eyes.
• Vitamin D strengthens bones.
• Vitamin E protects against tissue-damaging substances called free radicals,
• Vitamin K is involved in blood clotting.

Vitamin tablets may be useful if different enough of these substances can not be included, such as a strict diet, illness, or surgery. Also in the pregnancy , in which the vitamin requirement is significantly increased, supplemental vitamin tablets may be necessary. Please ask the attending physician here. For fruit and vegetable muffle these preparations are better than the complete absence of vitamins.

The artificial vitamins, however, offer no adequate substitute for the natural fabrics. In tablet form pressed, vitamins may act differently than in the fruit. develop or reinforce their effect often in combination with the other ingredients in it.

Minerals can not be produced by the body.

They must therefore be supplied through food or drinks it. You have only a very small proportion of the body mass, but fulfill vital functions.

Among the main minerals include the calcium, the bones and teeth consolidates. Sodium and potassium regulate the water balance of the body and let the muscles work. Magnesium activates more than 300 enzymes and controls the interaction between nerves and muscles.

But not every mineral the body needs the same amount. Of the so-called macro elements such as sodium and calcium, the body needs a higher dose: When sodium there are at least 500 milligrams per day, while calcium even 800 to 1,000 milligrams.

Unlike the trace elements such as iron and zinc: Of the body needs only small amounts. Some milligrams, sometimes only a few micrograms per day, enough.

Fuel for muscles, nerves and brain

Around 50 nutrients must take over the food, to stay healthy man.The main energy sources are carbohydrates in the form of starch and sugar. They are the fuel that muscles , nerves and brain fed. Fat is also an essential source of energy. They also bolster the internal organs and form the material from which made the elastic shells of cells. The body uses to the protein in the diet as a construction kit: And sets about muscles , skin together, hair, hormones or immune cells.

In very small quantities man also needs vitamins and minerals absorb. All vitamins and many minerals are essential, so essential to life, and that means that the person has to rely on this to take over the food because the body can not manufacture them itself normally.

Then there are the phytochemicals that does not officially belong to the nutrients. These substances primarily help the plant itself, about fend off pests or attract as color or fragrance animals for pollination. But also for people they have many health benefits.

Carbohydrates and fiber

The body needs carbohydrates for quick energy. The brain engages almost exclusively on her back. Is man hypoglycaemic, he feels tired and exhausted and has difficulty concentrating.

Absence of carbohydrates over a long period, the body attacks its fat stores. If not both available, it goes to the substance: The body breaks down protein, muscles dwindle.

Carbohydrates are not really essential because the body can make it yourself. Nevertheless, it is an important part of the diet.

All carbohydrates are chemically considered sugar. There are simple sugars such as dextrose (glucose), or fruit sugar (fructose), but can connect to dual or multiple sugars themselves. A disaccharide is as the table sugar (sucrose), which consists of glucose and fructose. Polysaccharides, especially starch, formed of long chains of simple sugars, which are contained, for example in cereals or potatoes.

Various carbohydrates combine also to chains from the digestive system can not be split and therefore are indigestible. These are the so-called fiber. They occur in plant foods. When occurring in the food sugars or starches along with fiber, such as fruits and whole grain products, these carbohydrates saturate better and allow the blood sugar rise more slowly than those foods that contain sugar or starch containing no fiber, such as in candy or white bread.

Fat is in addition to the carbohydrates an important energy supplier. It is embedded in the membrane of cells and it is involved in the metabolism of the cell. The body requires the fat to the vitamins A, D, E, K and carotene (precursor of vitamin A) record. In addition, the fat protects him from cold and supports internal organs. Without fat humans could not survive for long. He would energy reserves are missing, to his body can draw in times of need, because energy can only be stored as fat. This is actually good because it has important energy resources in an emergency – but bad when the pads are too big and obesity arises.

This does not mean that only too much fat makes you fat. Obesity can also be caused by too many carbohydrates, because an excess of carbohydrates is converted into fat and stored in fat deposits.

In moderation, fat is essential. But the decisive factor is the type of consumed fat . Experts distinguish between saturated, monounsaturated and polyunsaturated fatty acids. On top of the fat-like substance cholesterol .


To cells, muscle fibers produce, bones, organs, hormones or blood, a person must take protein in the diet. These important building blocks of life then the body converts into its own proteins. The food should consist of about 10 to 20 percent from protein-containing foods such as cheese, meat, eggs, milk or dairy products and fish.Vegetable protein lies mainly in cereals, potatoes, nuts, legumes and soy.

As an energy supplier protein, however, is more of a late bloomer.To disassemble protein, it takes much time. The building material is also the body last reserve which he engages only in an emergency – as in periods of starvation or severe disease. Missing protein, it comes for example to growth damage, muscle wasting or changes in the blood picture.

The protein in the food is digested by enzymes and broken down into 20 different amino acids. These migrate through the small intestine into the bloodstream and are joined together in the cells in a certain order to body proteins.

Eleven of these 20 amino acids the body can produce itself, it can only nine via the food. This protein can be properly utilized and built, all of these amino acids must be present in the right proportion, otherwise the protein structure works only haltingly.Therefore, varied diet is important: cereals and dairy products, meat, fish and eggs contain all the essential amino acids in sufficient quantities. Vegetarians can meet their demand on cereals, nuts and dairy products.

Phyto nutrients

Plants not only consist of carbohydrate fibers, water, fat and protein. In them store tiny amounts of substances which they need to survive: They ward off pests, lure as dyes, perfumes animals for pollination at or regulate the growth. The number of different plant materials is estimated at 60,000 to 100,000, but only a fraction of them is explored in more detail.

Some of these so-called phytochemicals are healthy for humans: They are not a panacea, but have healing properties. Some of them may help prevent cancer and cardiovascular disease, loweringcholesterol levels or act as antioxidants. Phytonutrients found in many vegetables and fruits . Also cereals, potatoes and aromatic plants contain these important substances. They exert their health-promoting effect probably only in conjunction with other components of the plant.

Not only the carrot contains carotenoids

Among the most important phytochemicals include the alpha- and beta-carotene. These are precursors of vitamin A. Carotenoids Abundant stuck in carrots, tomatoes, grapefruit, red peppers and apricots. They are also found in green vegetables such as broccoli, spinach and kale – about ten times more than in a comparable amount of fruit.

When enough fruits and vegetables to eat, you need fear no shortage. However, an excess of carotene side effects: The skin turns temporarily slightly yellow. In rare cases can affect the liver in the diet too much carotene. If the consumption lowered again in the usual amounts, the levels return to normal but quickly. Cautiously should be in beta-carotene in pill form. Investigations have shown that it may increase the risk of lung cancer, especially in smokers.

Polyphenols protect against arteriosclerosis

Among the polyphenols, among other flavonoids and phenolic acids. Prevent these plant compounds that pounce pests on a plant.Embedded in the outer surface layers of leaves and shell, protect the polyphenols the underlying tissue. They most frequently occur in apples, but also in onions, endive in, in blue grapes, in cocoa, green tea before and red wine. Maybe protect red wine because of its flavonoids against cardiovascular disease.

Fruits and vegetables should be eaten unpeeled, if possible, because the polyphenol content is highest under the shell. For longer storage, it decreases gradually.

Phytoestrogens, ie plant hormones, stuck mainly in whole grains and oilseeds such as soybeans and flax seed. About the food taken, they compete in the body with the female sex hormone estrogen.

They mimic this hormone to or block it by docking to the body’s estrogen receptors. Whether these plant substances but actually inhibit breast and prostate cancer, both of which are dependent on hormones, have not been established.

Antibiotics Use

Nutrition and Good Diet: Why They Matter to Your Health

When you want to lose some weight, or even to make sure you can maintain your current weight, you have to learn about nutrition. Diet information is everywhere, but you have to be careful about what you believe. There are many fad diets that come and go, but nothing works better than a moderate reduction in calories and adding a whole lot of exercise. Most diets that offer quick weight loss with little to no effort might work, but they do not work in the long run. If you do your homework, you can beat the odds and retain a healthy weight.

If you’re looking for diet information and articles about nutrition, look for websites that give you strong, factual information. Look for sites that are run by or endorsed by doctors. Though anyone can say they are endorsed by a doctor, you should make sure you have good information just by using common sense. Look through the diet information that the site is providing and see if it makes any sense to you. If it sounds too good to be true, it most likely is not good information.

The best place to get diet information is to look through the foods you eat. You have to read though the labels of what is in your home and see what is good for you and what you have to throw out as soon as possible. You want to get rid of anything that has trans fats, sugars and anything that is processed. Good articles about nutrition will tell you that you want wholesome foods with no sugars and healthy fats in order to lose or maintain your weight.

Hormones Can Help You Manage Menopause and Also Help You Lose Weight

We all know that menopause can wreak havoc on the body. But do you know why? That’s because hormones are running amok when menopause sets in. But another reason why hormones are very important to know how they affect the body is because hormones can also help you lose weight. But the danger is, hormones can also make you gain weight. There’s nothing better than good nutrition. Permanent weight loss depends on balanced hormone levels healthy eating, healthy living and a more active lifestyle. In fact, stay clear of diet supplements with HCG. According to the FDA, these supplements are not recommended.

Women who are going through menopause, the ‘change of life’, often had no idea how miserable this experience could be, until it was upon them. You may change from a perfectly rational, cheerful and upbeat person into an irrational, anxious, nervous bundle of nerves.

Along with heart palpitations, serving only to increase your anxiety and nervous condition, irritability and headaches enter the picture. Perhaps the worst of all is the episodes of profuse perspiration associated with the infamous hot flashes. You may become depressed. Although not every woman experiences all of these symptoms, just a few are enough to drive you crazy. Now that we know that hormone replacement therapy is not a good idea, what do you do? Fortunately, there are a number of herbs for menopause, which provide safe and effective relief from these less than enchanting symptoms.

Diet Tip 101: Proper Nutrition, Hormones and Weight Loss

The best way to gain weight or to lose weight is to eat the right food in the right amounts. Yes, proper nutrition plays an important role in the body’s total well being. Dieting can be healthy. But it can go the opposite way so fast that you really have to focus on healthy living. This means knowing what affects the body’s metabolism, what is needed to burn calories and also the link between hormones and weight loss. It will also be helpful if you read what other dieters are doing by joining diet and health and fitness blogs and share your food diary or your weight loss plan.
Many other web sites claim to offer the best way to gain weight. What they really offer is products, pills and potions that they want you to buy. The best way to gain weight does NOT mean buying anything that you couldn’t find at a supermarket or local grocery store.

Truthfully, and I know I joked about it earlier, the best way to gain weight is to increase the amount of food that you eat. That does not mean that you should binge on those foods that you know aren’t good for you. There’s plenty of foods that are high in calories without being an unhealthy choice.

The first step in the best way to gain weight is to increase the frequency with which you eat. Instead of three meals a day, you want to increase that to five or six meals a day. The meals themselves don’t have to be big, but if you eat frequently, you keep your metabolism high, allowing you to put those calories to use.

The best way to gain weight includes re-considering the kinds of foods you do eat. The top concern is foods that are high in protein. These sorts of foods include meats and cheeses, other dairy products and legumes and nuts. Ideally, you’d be focusing on foods that are high in protein but low in fat.

However, this change in the quality of your diet will only work if you supplement it with some serious weight-lifting. Protein is not automatically used by your body. Protein helps fortify and repair muscles. If you don’t use and develop your muscles, your body will ignore the protein and your kidneys will filter it out of your body. Therefore, the best way to gain weight is to lift weights and lift them hard. You want to focus on the classic and full-body exercises: bench press, squats, chin-ups, deadlifts. These exercises push multiple muscle groups and maximizes the protein levels and increased muscle growth. Be careful to give yourself a day in between your weight sessions. This gives your body time to take the protein and repair and build your muscles. Obviously, your weightlifting sessions should be so intense and exhausting that you would need the day off in between. Also, be aware that as you lift regularly, your body become acclimated and the same levels of weights begin to provide less and less of a return. You need to be increasing the amount of weights every workout.

Nutrition Tips for Weight Loss for Women

Here are some things to keep in mind when your thinling of the healthy choice in weight loss.

When I first decided to get serious about weight loss and physical fitness, I learned many things the hard way. I learned that you have to both exercise and eat right to lose weight effectively, you have to combine aerobics with weight training, and of course, that once you get fit, you have to maintain that fitness.

Weight Loss for Women can be harder than it is for men but once it’s off its easier to maintain. The most important thing I think I learned of all, however, is that fitness and nutrition go hand in hand.

We are all a little guilty of just assuming that because a friend tells us that something is healthy we just accept it. Many companies that make a lot of money selling us foods will tell us just about anything to get us to buy what they have to offer even if there are health side effects.

A famous one is the cigarette industry; it denied that anything was wrong with smoking for quite a long time. There are some obvious foods that are good for us like fruits and vegetables, but what about everything else? It is up to you to find food nutrition facts so you can be sure you are eating the right foods.

So it’s very important to read the nutritional content of the food we buy. Sometimes this can be almost impossible when we are buying in large quantities. Plus if you see a shopper scrutinizing the packaging of something to find out whether it is low in cholesterol or sodium you might mistake it for pride or some pretence.

But each of us should know the nutrients present before making the purchase. This will help a woman who is careful about what she consumes. Nutrition can be a complicated subject so for support see Womens Weight Loss Tips

IronFit Strength Training and Nutrition for Endurance Athletes: Time Efficient Training Secrets for Breakthrough Fitness

Fully illustrated with depictions of proper exercise technique, this book contains exciting strength training programs based on sport (e.g., triathlon, running, cycling, swimming) and levels from beginner to advanced.  For the marathon runner, triathlete, duathlete, distance swimmer, or cyclist, these programs will complement any other training regimen an athlete follows. Written without confusing jargon, IronFit® Stregth Training… provides concise and easy-to-follow information.

Don and Melanie Fink of IronFit® have coached hundreds of athletes over several decades at all levels, from weekend warriors to world champions. Their innovative approaches to strength training and nutrition not only complement an athlete’s sport-specific training, but they do so in the most time-efficient and enjoyable way possible. Multi-sport and multi-leveled, this book provides 27 specific program schedules – 9 sports and 3 levels each to give readers: 1) A progressive strength and core training program for their specific sport and level. 2) A mind and body preparation program to maximize benefits. 3) A traveling strength and core program for travel with little or no equipment.  4) A fueling and hydration routine to maximize performance before, during, and after competition. 5) A healthy eating and lifestyle plan.

For MORE INFO please click here!

Nutrition Advice To Get Your Health On Track

All autoimmune diseases make it really important that you have a good healthy diet, below are some very good advice on nutrition.

Nutrition begins with the foods you put in your body, proceeds to absorption, and culminates in elimination. Too often the advice we hear about nutrition focuses only on food choices. This is certainly important. But we react to foods differently. These tips can help you choose good foods, but also help you understand your personal metabolism, especially if you are suffering with autoimmune diseases.

A great nutritional tip is to subscribe to a magazine devoted to nutrition. There are plenty of publications out there that offer interesting recipes, as well as, the latest information regarding health and nutrition. Having a nutrition magazine like this can make cooking at home, a lot more exciting.

Eating as many fruits and vegetables as you can will boost your nutrition. They are filled with essential vitamins and minerals and will also help your immune system stay strong. Make sure to still eat your protein at meals, just try to eat a smaller amount and if you feel like snacking, pick up some carrot sticks.

Nutrition is one of the key components to proper weight control, which is very important if you have several autoimmune diseases. Knowing what to eat and what to avoid can help you lose weight or maintain your current weight if you have reached your goal. Fresh fruits and vegetables are great snacks that can help keep weight off and give you what you need in nutrition when it comes to vitamins and minerals.

For a delicious option in your meal routines, try a can of salmon. It has loads of minerals that your body needs, without a ton of fat or crabs. A varied diet will allow you to enjoy your daily meals.

Pay attention to the colour of your urine. A very bright yellow colour to your urine can indicate that you’re consuming too many of any given vitamin. A dark colour can indicate dehydration. If you pay attention to what you put into the toilet bowl, it can help you to keep your nutrients at their ideal levels.

If you are at work, try keeping some single-serving packages of crackers, fruit, peanut butter, soup or tuna fish in your desk. That way if you ever need a quick lunch or an easy snack, you don’t have to buy something unhealthy or get a snack from the vending machine.

Arthritis – Autoimmune Diseases

To prevent and relieve joint inflammation, eat a diet that’s high in selenium. Selenium fights against oxidative stress near the joints, and helps to keep your body balanced. Selenium deficiency has been linked to several health problems, including rheumatoid arthritis and other autoimmune diseases. Foods rich in selenium include tuna, liver, and sunflower seeds.

Getting plenty of vitamin C can strengthen your immune system, help you manage arthritis pain, help you fight cancer, help you avoid scurvy and give you glowing skin. In fact, people who don’t get enough vitamin C may be very prone to skin problems such as acne. It is worth increasing vitamin C before trying expensive acne solutions to see if your problem might simply be a vitamin deficiency.

We hope these tips will help you sort out the bewildering array of food choices and find those best for you. They have also mentioned the value of consulting a professional nutritionist, and explained more about the intricacies of your digestive system. They are meant to help you give your body the right foods–both for good health and reduce your symptoms when you are living with many autoimmune diseases.