Sports Nutrition & Health - 5 Foods All Athletes Should Eat

There are several foods all athletes should eat in the days before an event to ensure peak performance. They include:

1. Whole grains-whole grain food such as cereal, bagels, pasta, and bread give good,long-lasting energy to the whole body. As the most important food group, athletes should eat many whole grain carbohydrates before an event.

Nutrition

2. Peanut butter-peanut butter is a good source of protein and essential fats, and it is easy to carry and eat on the go. Other protein sources will work as well, such as lean meat or dairy; the important thing is to get adequate protein before and after a work out. Protein helps the body in maintaining aerobic metabolism instead of anaerobic metabolism, which prevents the body from taking protein from lean tissue. Adequate protein speeds recovery and helps in actual performance situations.

3. Fresh fruits and Vegetables-fresh produce is a great way to get vitamins and minerals that help the body function as normal. They are usually fat-free and contain lots of energy for the body to use during exercise. Some fruits, such as bananas, contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contraction. Low potassium levels can lead to muscle cramps and fatigue, so eating potassium-rich foods is a good idea. However, it is important to regulate potassium intake, because too much too quickly can lead to a heart attack. Athletes should take in 435 milligrams of potassium for every hour they exercise. While potassium does not aid in actual performance, it speeds recovery and should be considered as one of the most important supplements to an exercise program.

Another benefit of fruits and vegetables is iron. Chick peas, spinach, asparagus, broccoli, apricots, and figs are all good sources of iron, a nutrient that prevents fatigue, headaches, lack of stamina, and boosts the immune system. Athletes are generally at risk for anemia, having too little iron in the blood, because of the amount iron used in exercise. Recommended daily intakes are 6-11 milligrams, a number easily attained by eating leafy green vegetables or foods rich in vitamin C.

4. Calcium-Rich Foods-foods such as cheese, yogurt, and milk contain necessary calcium, which creates strong bones and protects athletes from injury. These dairy products are also a good source of protein, but they should be eaten well before an event, as they take some time to process. If the body does not tolerate dairy well, supplements should be included to ensure that athletes receive the recommended daily intake of 1000 milligrams. As an example, a cup of skim milk provides about 300 milligrams of calcium.

5. Fiber-Rich Foods-Fiber is the nutritional component that keeps athletes full and regulates the digestive tract. Many of the foods already mentioned include fiber, but it is important for coaches to know which foods help athletes regulate fiber levels. Examples of fiber-rich foods include whole grains, apples, berries, almonds, and legumes. A simple way to determine the necessary amount of fiber is to add 5 to the athlete's age. For example, a 10-year-old athlete needs about 15 grams of fiber daily. After the age of 15, athletes need 20-25 grams of fiber a day.

Sports Nutrition & Health - 5 Foods All Athletes Should Eat

Kenny Buford spent years playing baseball at the college level. Today, he coaches 3 youth development teams and shares his extensive coaching knowledge on his blog, you can visit him here: http://www.baseball-tutorials.com

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MS Nutrition - A Diet For Multiple Sclerosis

Changing your diet and improving your nutritional intake are two of the most important ways to help yourself. Researchers have known for some time that fats play a major role in MS nutrition and so doing something about your fat intake is one of the most significant steps you can take. Shifting from a highly saturated fat to a highly polyunsaturated fat diet is probably the most important component of the self-help programme in MS.

This is not only because saturated fats (such as animal fats) are believed to let toxins in the blood seep through into the brain but also because levels of the good essential fatty acids (EFA's) are abnormal in people with MS, and EFA's are only found polyunsaturated fats (PUFA's) PUFA's play a vital role in MS nutrition and in the repair and maintenance of nerves and nerve tissue as well as blood health and brain activity.

Nutrition

Essential fatty acids come in two types. One type known as omega 3 fatty acids is found in the sunflower and safflower seeds and can be taken as a food supplement with the best known one being evening primrose oil. The other type is omega 6 fatty acids and you can get them from oily fish such as herrings, mackerel and tuna as well as in dark green leafy vegetables. It too can be taken as a supplement usually as fish or marine oils and are very important in MS nutrition.

A range of other nutrients -- vitamins, minerals and amino acids known to be important in helping the body handle MS can also be taken as food supplements as part of a healthy diet. Food supplements are nutrients which are concentrated and put into capsules or tablets and are taken as a supplement to a normal diet.

As far as possible you should try to buy organic fruit and vegetables and eat as much raw as is possible. Try to eat sprouting seeds which are the very simplest raw food. Soak the seeds in water, rinse daily and eat when they start to sprout. Give your body sustainable energy by eating slow releasing carbohydrates such as whole grains, pulses, vegetables and fruit rather than sugar. Try to avoid tea, coffee and alcoholic drinks and drink plenty of clean filtered water. Wash all fruit and vegetables thoroughly before eating to try to take as much contamination from the skin. Avoid sugary and saturated fatty foods. The most important foods to avoid in MS are fatty meat and all animal fats, dairy products including all milk, butter, margarine, cheese and cream. Avoid foods that are high in sugar such as cakes, biscuits and sweets.

You may be feeling a bit depressed after reading that last paragraph but I can assure you that there is still plenty left to eat and enjoy. You are in total control of your diet and given that diet plays such a major part in the treatment of MS, it makes perfect sense that you should give MS nutrition your full attention. I changed my diet radically in a few years ago and have now managed to reverse most of my MS symptoms.

MS Nutrition - A Diet For Multiple Sclerosis

I have greatly benefited from a book which has examined the link between what we eat and multiple sclerosis. If you would like to know what foods are attacking your body, what supplements you must take and how to create the energy that you need, then this book is a must read. Reverse Multiple Sclerosis

As your natural inner balance is restored, you will begin to experience renewed energy, absence of pain and aches, and more and more of your symptoms associated to Multiple Sclerosis will disappear... These your first steps to freedom from Multiple Sclerosis medication!

You have everything to gain and nothing to lose by having a look. Reverse Multiple Sclerosis

I am not a doctor nor am I qualified in medicine in any way. These are things that have worked for me in controlling my MS. Before undertaking any diet or fitness regime you should always consult you physician first.

Thanks for reading
Gary P Owen.

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ADHD Nutrition

A Specialized ADHD Nutrition Plan Could Help Patients Focus

Currently one of the most widely accepted theories about attention deficit hyperactivity disorder is that it is caused by nutritional problems. This theory really only applies to childhood ADHD and does not even account for all of the childhood ADHD cases, but when some dietary studies were conducted on ADHD nutrition plans for those with the disorder, there were some beneficial results. The whole nutrition and ADHD correlation emerged in nineteen ninety when an English researcher found out that certain artificial food colorings found in some foods could actually deplete the amounts of zinc in an ADHD patient's body. Later, scientists also found that those children suffering from ADHD also had lower levels of required sulfate molecules throughout the body. Studies which attempt to prove that ADHD and diet are not related at all, citing that only five percent of all ADHD patients have something wrong with their normal dietary intake. Whatever the case, putting your child on an ADHD nutrition plan may be one possible way to help alleviate the hyperactivity associated with such a disorder.

Nutrition

There are several key aspects to an ADHD nutrition plan that any parent should keep in mind. The first and possibly most obvious of any diet is to make sure that your hyperactive child does not receive any sugary sweets or any candy. This should also include sodas and any other products which are high in sugar. By cutting sugars out of the ADHD nutrition plan, your child will not exhibit the hyperactive energy associated with ADHD. Also, make sure your child avoids caffeine, as caffeine has the same stimulating effect on the body as sugar. If you find that neither of these two ADHD nutrition changes affects your child, try taking any and all wheat products out of their diet. Some kids have an undiagnosed wheat allergy which can contribute to hyperactivity. Instead of the wheat products, switch to oats and rye. Finally, and this goes for any child (not just those with ADHD), make sure your child gets plenty of vegetables and fruits in their diet along with fish at least once a week.

An alternative to just cutting out sugars and caffeine from an attention deficit hyperactivity disorder patient's diet was created by Dr. Benjamin Feingold. Aptly named the Feingold diet, this ADHD nutrition plan focused on the research which linked artificial colors and flavors to the loss of zinc in certain children's bodies. This diet has been the source of much debate over its effectiveness, but for those looking for a dietary way to combat the problems associated with ADHD, the Feingold diet may be a good method to check out.

The Feingold ADHD nutrition plan is currently a two step program with the first step requiring the elimination of all artificial colors and flavors from the child's food. The second step of the Feingold program requires that all aspirin containing products and natural salicylate containing foods should also be removed from the child's diet. While this method of ADHD nutrition may prove to be useful, there are actually certain claims which Feingold makes that are totally incorrect. Most importantly, certain nutritional experts have shown that in the Feingold diet cookbook many of the recommended foods are actually high in salicylates; a chemical which Feingold says can cause your child to be hyperactive.

ADHD Nutrition

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Choosing the Right Nutrition Plan For You

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.

Nutrition

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.

Choosing the Right Nutrition Plan For You

James Steffy, CSCS
Owner- A Perfect Fit Personal Training
For more information on exercise, diet, or weight loss, please visit http://www.APerfectFitTraining.com

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Nutrition For Pregnant Cats - Your Kitty Needs Kitten Food

If your cat is pregnant, then you probably have some planning to do. Many pet owners do not intend for their cat to become pregnant. If your cat is going to have babies soon, then you should not only prepare for the new litter, but you should also give your cat special attention. A proper diet and nutrition is vital for a pregnant cat, just like it is for a pregnant human being.

The most important factor is that your cat needs extra calories. This does not mean that your kitty should overeat, but simply have more food than normal. More protein enriched foods and calcium should also be added. Not only will this help give your cat the vitamins that she needs for the after-birth, but it will also give her the extra energy to make it through until delivery.

Nutrition

Instead of buying the same food that you always give your cat, pick up a bag of kitten food. This does sound out of the ordinary, but the same food that your new kittens will soon be eating is an excellent food for your pregnant cat, the reason being because kitten food has more calcium, protein, and fat than normal adult cat food. All of the nutrition that your pregnant cat needs is wrapped up into one type of food.

You should also continue to feed your cat normal adult cat food while she is pregnant. A recommended brand is one such as Eukanuba. A good way to do this is to mix up the kitten food with the regular food. Instead of feeding your pregnant cat two large meals per day, feed her small frequent meals.

During the later stages of the pregnancy, she should be eating two times more than she ate before she became pregnant.

Many veterinarians will recommend a vitamin mineral supplement in order to help give the cat the extra calcium that her bones will need. Just as with a human pregnancy, the babies are taking all of her strength and calcium that she needs. In order to keep her healthy, it is up to you as her owner to add it back into her diet or blood stream. This will prevent future tooth decay or bone deterioration.

The total gestation period for a cat is nine weeks. The energy that your pregnant cat will need is reflected by the amount of weight that she gains. After your pregnant cat delivers her litter, her most important role will be nursing. You should pay attention to her changing needs throughout the process. She will need as much energy as possible in order to keep reproducing milk. The intake of water is very important in order to help her keep reproducing milk.

Around five weeks of age, the kittens will start to eat more solid food, and nurse from their mother less. At the same time, the mother will also start to eat less. Most kittens are weaned from the mother at eight weeks of birth, and by this time, the mother should have enough energy to go back to her usual pre-pregnancy food and diet.

Nutrition For Pregnant Cats - Your Kitty Needs Kitten Food

ABOUT THE AUTHOR

Marc de Jong is a journalist and long-time cat lover. For his easy-to-follow, step-by-step guidebook How To Take Care Of Your Pregnant Cat - available through http://www.pregnant-cat-care.com - he interviewed several award-winning breeders and specialized vets.

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Anti Aging Nutrition - Anti Aging Supplements

This is a very popular term these days especially with the baby boomers getting to retirement age and beyond. Here are 3 points you will learn:

1). How to eat to stay young

Nutrition

2). How to think Young

3). How to support nutritionally to stay young

Everyone has a different area of their body that has aches and pains, I see it every day. Some can be the hip, low back, knees, their brain, but others it can be all over their body. We need to understand why this is before we can go forward.

As we all consume the SAD (Standard American Diet), we become more inflamed within our body and get worse with every meal. I'm not talking about a sprained ankle. I'm talking about headaches, joint pain, muscles aches, digestive problems, constipation, poor sleep, high blood pressure and cholesterol, brain fog, and the inability to think clearly anymore. These are classic signs of inflammation. You might not have any of these symptoms, but I know you could list 10 people who do. Anyone of these will cause you to age faster.

We need to stop this first with diet. This should be easy, just eat what God has provided us to eat. Lean meats (grass fed and free range if possible) lots of vegetables, some fruit, fish, nuts and berries. I'm pretty sure everyone could say a nice green leafy salad with grilled chicken breast is pretty appetizing, so try it, and be consistent with it.

Now you must think young again. I want you to wake up every morning and before you take your first step, just pray and say, "I am so happy to be alive, and I'm so glad I feel younger today!" Speak your youth into existence and you will see dramatic results. If mentally you are drained, you must perform this step.

Nutritionally I support all body systems according to what needs support, but if there were one product I would recommend it would be Alfa PXP Royale from Enzacta. This product has brought by far an incredible source of healing and youth to the many people who have used it. This product is second to none when you compared what it can actually do for you. It will surprise you.

All the aging process means is your dieing slowly. That's it. And for some it's faster than others. Why? Well to understand this fully you need to understand biochemistry, but here is an easy way for you to get it. Everyone of our trillion cells in our body need fuel. They need fuel to make energy just like you need to eat breakfast every morning to start the day right. Unfortunately most Americans can't get fuel into their cells to make this energy and they become tired, fatigued, and everyday activities become chores. This is all due to a lack of cellular energy. If our body cannot perform easy tasks, it starts to break down faster and die off. This process continues to repeat itself and we begin to look older.

So, the easy answer to all of this is to get the energy into the cell, allow the cell to use it properly, and let the body heal and prevent degeneration. The many people I have started this product on tell me their skin feels stronger and looks more vibrant. Their nails are growing again. They are sleeping better and have more energy throughout the day.

By giving the body energy, it will prevent degeneration and the aging process. It's that simple. Make Alpha PXP Royale part of your daily nutrition today. You will love it.

Anti Aging Nutrition - Anti Aging Supplements

Dr. Chris is a chiropractor, internal health specialist, detoxification and weight loss specialist. He loves the health field and giving information out to people who need it. Follow him on his blog.

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