Today I am a proposing a new definition to the popular term Sports Nutrition. I would like Sports Nutrition to be called Fatigue Nutrition. Why? Because I believe that all endurance sports are based on the body’s ability to combat fatigue. I have been a runner now for 10 years and the most constant factor that affects my training and racing is fatigue. When the body and mind become fatigued only rest or nutrition can reverse the effects. Fatigue Nutrition is based on common sense and real life research. The common sense is eating a balanced diet consisting of non processed foods, fruits and vegetables. The research comes from 10 years of running and studying the great minds of endurance exercise and sports nutrition. Have you ever wondered what effects diet and rest have on endurance exercise? Try running a half marathon after eating a hamburger, French fries and a 32 oz soda. You would instantly know why Fatigue Nutrition is so important. Or try running a marathon after only sleeping two or three hours a night for a week. How does Fatigue Nutrition work? By eating nutrient rich foods that the body needs to build and repair itself. Timing the intake of food with fluids to charge the mind and body for increased fatigue resistance. Meal timing is the most misunderstood concept of Fatigue Nutrition. To successfully complete an endurance exercise session one must hydrate properly, eat properly and allow time for the body to utilize the nutrients and hydration that it has received. A common misconception is that the body needs food before a morning workout. Believe it or not food that was consumed from supper the day before will still provide the fuel for a great workout. Why? The muscles still have glycogen stored in them that will provide energy to use. You will still need to hydrate before the start of your morning workout of course. Why this works so well is because the food was completely digested and the muscles are receiving the oxygenated blood in full supply. When the muscles have to share blood with the stomach during digestion they are sharing oxygen and blood volume. After the morning workout. Fatigue Nutrition plays an extremely important role. As soon as you have completed your workout begin recovery. Drink 16 – 32 oz of a sports drink. Take your shower and have a good breakfast. Oatmeal with fruit and granola is an excellent choice. By refueling the body as well as the mind you will reduce fatigue during your work day and also be more alert to perform your daily tasks. People will be amazed at how productive they will be during the day after working out in the morning. Following Fatigue Nutrition guidelines in the morning and getting a good night’s rest you will be unstoppable.
What is nutrition? Nutrition refers to the processes by which a living organism ingests, digests, absorbs, transports, uses and excretes nutrients (food and other nourishing material). Nutrition as a clinical area is primarily concerned with the properties of food that build sound bodies and promote health. More than just a pretty process Because good health and nutrition is essential for disease prevention, any person involved in health care needs a thorough knowledge of health and nutrition and the body’s nutritional requirements throughout the life span. What’s more, the study of nutrition must focus on health promotion. Nutrients For nutrition to be adequate, a person must receive certain essential nutrients – carbohydrates, fats, proteins, vitamins, minerals and water. These nutrients must be present for proper growth and functioning; however, the body can’t produce them on its own in adequate quantities, so they must be obtained through food. In addition, the digestive system must function properly to make use of these nutrients. Each nutrient has a number of specific metabolic functions, but no nutrient works alone. Close metabolic relationships exist among all of the basic nutrients as well as with their metabolic products. A look at nutrition Nutrition refers to the processes by which a living organism ingests, digests, absorbs, transports, uses and excretes nutrients (food and other nourishing material). Nutrition as a clinical area is primarily concerned with the properties of food that build sound bodies and promote health. More than just a pretty process Because good nutrition is essential to good health and disease prevention, any person involved in health care needs a thorough knowledge of nutrition and the body’s nutritional requirements throughout the life span. What’s more, the study of nutrition must focus on health promotion. Nutrients For nutrition to be adequate, a person must receive certain essential nutrients — carbohydrates, fats, proteins, vitamins, minerals and water. These nutrients must be present for proper growth and functioning; however, the body can’t produce them on its own in adequate quantities, so they must be obtained through food. In addition, the digestive system must function properly to make use of these nutrients. Each nutrient has a number of specific metabolic functions, but no nutrient works alone. Close metabolic relationships exist among all of the basic nutrients as well as with their metabolic products. The non-essentials A non-essential nutrient is one that isn’t needed in the diet because it’s manufactured by the body. The nutrient breakdown dance Nutrients can be used by the body for its immediate needs, or they can be stored for later use. The body breaks down food into simpler compounds for absorption in the stomach and intestines in two ways: * mechanical breakdown, which begins in the GI tract with chewing * chemical breakdown, which starts with salivary enzymes in the mouth and continues with acid and enzyme action through the rest of the GI tract. The role of a lifeline Nutrients play a vital role in maintaining health and wellness. They have several important functions: * providing energy, which can be used for vital activities or stored in the body * building and maintaining body tissue * controlling metabolic processes, such as growth, cell activity, enzyme production and temperature regulation.
Without good health, life is a challenge. We will not live a very long life with poor nutrition and health. It is very difficult to be healthy if we eat junk food or do not exercise. We need to make sure that we will live a long time because our loved ones are counting on it. Junk food can really drag us down because it does not provide much nutrition to the body.
Research what is good to eat. Having some factual information under your belt is good. This helps arm you when you go shopping at the store and are trying to find the right things to buy for you and your family. Reading blogs on healthy solutions is a good way to learn more about healthy eating.
Blogs can help us express our feelings by sharing with others who may be going through what we are going through. We can read what other people say when they share how they feel and then we can get an overall feeling of support. That helps us get through any struggles in addition to getting more information about eating and exercise.
Whatever we eat goes into our blood stream and then gets dispersed to various places in our body. If the food is part of the four basic food groups, that is good. It will help us feel better and have good energy. If we eat bad food, our body will know it right away. It is simple; we feel good with good food and bad with bad food.
It is interesting how junk food sometimes even costs more than healthy food. That is quite ironic. You would think that the better food would cost more because it is better quality, but that is not always the case. In fact, it is rarely the case. Many synthetic, non-authentic ingredients are in these snacks and can end up costing us more, especially when they adversely affect our health.
If you are uncomfortable or unsure about finding healthy solutions check with your doctor for help. He or she can assist you in finding some answers to your nutrition and health questions. Ask about issues with yourself and your family. This will help your whole family to be healthier. Share with your family members what you learn from the doctor.
Use the information you get from your doctor to make every day of your life better. It is important to exercise each day. Thirty minutes each day is important, but any amount of exercise time is beneficial. Making this a habit really helps with the overall nutrition and health changes you may need to implement. We all need to make changes from time to time. This is what life is all about. Remaining flexible when changes need to happen is best. That helps with the overall process of change.
Nutrition and health is something we all deal with on a daily basis, whether we realize it or not. It affects us whether we eat good food or bad food. Picking healthy solutions would be better, but everyone is free to decide for themselves and almost everyone has their bad moments.
As you will see when you visit my site, Noteworthy Nutrition Solutions, I am an avid nutrition enthusiast. I like to focus on finding the best nutritional solutions, for your most persistent, annoying or embarrassing physical and emotional problems through the proper use of noteworthy nutrition solutions.
I spoke to a group of parents and children on how to read nutrition labels this weekend and decided it will be good to blog about this for a larger audience. From my experience, even among the educated, ‘Nutrition Literacy’ is far from where it should be and learning to read nutrition labels can be a good starting point.
Most of us walk into a grocery store and add items to our basket, blissfully unaware of what nutrition it actually delivers. In fact, many of us hardly ever stop to read the label and even if we do get around to looking at it, we may not be sure what the numbers imply. So here are some pointers which will help you decide if the product falls in the “healthy or not so healthy category” and how often you or your child should consume it.
“No Label Don’t Buy ” -check for nutrition label on the food pack you buy. Today, all food manufacturers in the country have to declare the following on a label -nutritional facts per 100 g or 100 ml or per serving of the product:
energy value in kcal,
total carbohydrate and sugar,
the amount of protein,
fat in gram (g) or ml, and
vitamins and minerals for which a health claim is made
“Match Nutrition information to the quantity you eat”- next check if the nutrition information is given per 100 g or per serving.
Net weight grams = grams declared on the nutrition label – the package is a one serve pack, say net weight is 30g and the nutrition label gives information for a serving size, then the numbers you see on the label is the nutrition you get from the pack.
Net weight (g or ml) > grams/ml declared on the nutrition label – a good example for this is the fruit drinks/juices segment – nutrition facts are often shown per 100 ml even when a typical serve size is 200 ml. So if you are not alert to this fact, you might assume that your child is consuming only half the calories /sugar!
Net weight (g) < grams on nutrition label- The single serve snack packs which we buy frequently for children weigh approximately 30 g while nutrition information is given for 100 g, so we need to do some simple division here else you might be left wondering how a small packet can deliver so many calories! "Stay away from large snack packs" - they weigh more than 100 g, but present nutrition information for 100 g. Unfortunately, current labeling norms do not mandate serving size, and even if they did when was the last time you were able to convince your child to close the packet after eating 15 chips? So, it is wiser to stick to the single serve /smaller packs! "Deciphering the calories further": What is declared on the pack is the total calories you get from the product. To arrive at the number of calories from fat multiply the amount of fat, given in grams by 9, for carbohydrates and proteins, multiply by 4. "Sugar watch": The number declared against carbohydrates indicates 'total carbohydrates' which includes complex carbohydrates (like what is found in cereals), simple sugars as found in fruit, milk and cane sugar and fibre. Check if the product contains added sugar. Some responsible fruit beverage companies do differentiate between the added sugar and the sugar coming from the fruit but many do not. So, if you are not able to figure out, take a look at the ingredient list on the pack - if the ingredient list includes 'sugar' in addition to water and juice concentrate, you can be certain that sugar has been added to make the product. "Fat Facts": There are good fats and bad fats. But in our country, companies are not required to provide a break-up of the fat in foods unless they make health claims like 'low fat,' 'low cholesterol'. As a result, one can never be sure of the type of fat used in the packaged food. One way to find out is to look at the ingredient list for words like 'partially hydrogenated fat' 'shortening,' as these products have a higher proportion of bad fats (trans fat). In the absence of any of the above information it might be best to avoid products which are high in fat content.
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Green tea is considered as a one of the world’s healthiest drinks and contains the highest amount of antioxidants. This beverage has a lot of uses from lowering blood pressure to preventing cancer. The reason that green tea has more health benefits than black tea. Green tea is approximately 20% to 45% polyphenols by weight, of which 60% to 80% are catechins such as EGCG. These catechins are antioxidants that help to fight and preventing cell damage. Green tea is the healthiest beverage on the universe. It is full of antioxidants and nutrients that have powerful effects on the body. This includes a lower risk of cancer, fat loss, improve brain function and many other unbelievable benefits. I refer many more blogs to know about healthy weight –loss and some health care. Recently, I saw the best blog from Eblogline. That is really effective and impressive too.
Here is a list of some effective health benefits of Green tea.
Green tea naturally enhances memory power. It is very effective to improve memory power and increased connectivity in parts of the brain, but improve performance on working memory task as well. Green tea contains less caffeine and amino acid L-theanine, which can work combined to improve brain function.
Cancer is caused by the huge growth of cells. It is one of the world’s leading causes of death. Its powerful antioxidant property has implications for the treatment of various cancers in the body. Green tea has powerful antioxidants that may protect against cancer. It may also reduce the risk of Breast cancer, Prostate cancer, and colorectal cancer. Many teas are packed with antioxidants, but the direct method of cancer prevention hasn’t yet been fully established. The good news is there is an association between cancer avoidance and tea expenditure. Both sexes can enjoy the cancer-combating remuneration of green tea.
Green tea is clinically important for weight loss. It fires up the metabolism and makes the body burn fat faster to produce energy. It helps a small, non-significant weight loss in overweight and overweight adults; This has the effect of reducing fat deposits in the waist, abdomen, hips, thighs and arms. The polyphone found in green tea works to make stronger levels of fat oxidation and the rate at which your body turns food into calories.
Stomach problems are very general in nowadays. But according to Meds cloak, the CDC posted about 20% of those have either ulcerative colitis or Crohn’s disease. And subjected to Florida Hospital, more than 40% of Americans suffer from spirit burn at least once a month. The anti-inflammatory belongings of green tea mentioned above may also help with stomach issues like colitis.
Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol. Studies found that consuming 10 cups of green tea per day can lower total cholesterol, however, having 4 cups or less had no effect on cholesterol levels.
Lower diabetes risk
Green tea taken after meals can also help reduce blood sugar levels and aid better digestion. Type II diabetes is a disease that has reached scourge proportions in the past few decades and now afflicts about 500 million people worldwide. This disease involves having elevated blood sugar levels in the context of insulin resistance or an inability to produce insulin. Green tea actually helps to regulate glucose levels slowing the boost of blood sugar after eating. This can prevent high insulin spikes and ensuing fat storage.
Streptococcus mutans is the major harmful bacteria in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay. A cup of green tea. It supplies medicinal catechins to the infected areas of the mouth, including cavities and swollen gums. It kills bacteria that cause throat infections, dental caries and other dental conditions.
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Several Americans are aware that nutrition is an essential part for being healthy. Ingesting the right amount involving vegetables and fruit and also keeping away from unhealthy food and also fastfood is really as vital that you remaining suit since finding a standard level of exercising.
Even with knowledge of these types of wellness facts, it is possible to less than One in three grown ups that eat the proper every day serving of greens. This can be a surrounding factor to the actual expanding difficulty regarding unhealthy weight. Just about the most essential benefits of excellent eating routine would it be will help lessen weight problems. Unhealthy weight can bring about diabetes, cardiovascular disease, and also heart stroke – all of which can result in dying. There is also data in which most cancers is related for you to being overweight. The best way to have a healthy lifestyle as well as an excellent body mass is to unite physical exercise together with the appropriate nutrition.
Westech Higher education sees that diet is a vital component of diet and weight loss, which is why A hundred a long time associated with Westech’s conditioning training curriculum will be focused on the Sophisticated Fitness Diet training course. Once you attend Westech College you will see basic principles involving nutrition that may help you locate as well as achieve a satisfying profession of your liking. Westech will give you merely the hottest trained in all areas of its fitness routine so that you can be considered a competitive applicant within your career research.
Westech College’s Innovative Physical fitness Eating routine study course may help you participate the solution to the prime amount of need for dietary advice. When you finish Westech, you will be able to help you struggle your obesity issue in the region through providing well being, weight reduction, along with long-term weight loss know-how to individuals who need the idea.
With about 1 in Four People in america ingesting take out at least once per day, resulting in 1 in 3 Americans getting roughly 50 per cent of their calorie consumption through junk food every day, there’s no question that there is a requirement for healthy direction. Furthering your education and learning at Westech University within conditioning training may also make you the main solution and also join Westech in becoming the main way ahead for health and fitness.
Eating routine are capable of doing a lot more for you personally than merely allow you to keep a desirable body weight preventing life-threatening diseases. A healthy diet will bolster your own joint parts, our bones, and also muscles. It will make you stay in the much better mood and keep your time level up.
A Westech College degree within physical fitness training will give you the information you need to provide functional and important information in regards to the significance about good eating routine and the ways it could add to cook. You’ll have the ability to dispense specifics of appropriate food choices, gram calorie requires, fat burning capacity, and more.
A thorough schooling inside eating routine is not any doubt an essential qualifications for just about any health and fitness professional to own in their toolkit to be successful also to be noticeable in their field. Westech College’s system provides you with the top instruction and data to help you aid other individuals are living healthier, more comfortable routines.