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Posts Tagged ‘carbohydrates’
Wed, August 6, 2008 7:40 am By James Coolridge  Printer friendly version
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 Has anyone told you not to focus too much on breakfast? Holy Christ, then you are on wrong way. Instead of trying games with your hair and face in morning, focus more on your stomach. Start eating proper breakfast. It is the most important meal of the day. Would you like to know a few reasons why it should not be avoided?
Breakfast eaters are possibly to be slimmer than breakfast skippers. It is excellent option for successful dieters. So be a breakfast eater to be free from extra pounds.
Eating breakfast reduces the risk of serious health issues like heart disease, stroke, diabetes, and cancer. It strengthens the immune system and resists common ailments like colds and the flu. Got another point in support of breakfast?
Looking for good option? Jesus Christ, again beak fast is a better option. Memory and concentration gets boosted by it. A recent study conducted on children found that kids who have breakfast score higher on tests. There are also fewer chances of them getting affected from depression, anxiety, and hyperactivity. It helps you in the office too. Any doubt? Try this.
Now let us see what a perfect breakfast should contain. A typical breakfast Is formed of couple of hundred calories in the form of simple carbohydrates that spike blood-sugar levels and leave the body starving for energy a couple of hours later.
A classic fiber-rich breakfast with ay a cup of raisin bran with blueberries and skim milk provides less than 300 calories and just 10 grams of protein. Always remember that an ideal breakfast must have between 500 and 600 calories. It should comprise of vitamins, minerals, and nutrients, including at least 20 grams of protein and at least 5 grams of fiber. No doubt, it will provide high-quality, long-lasting, steady supply of energy that will help you in the morning.
Tags: Health, Calories, vitamins, carbohydrates, breakfast., diabetes, meal, energy, heart stroke
Wed, May 28, 2008 1:34 pm By James Coolridge
 During the process of muscle building, you need to sustain the muscle formation process. To achieve this, a balanced diet, daily dose of the right exercises and a moderate intake of supplements are the requisites. Here is guidance for you about what to do and what not to do as you are building your muscles.
The most important and decisive factor in the muscle building process is the amount of protein. Amino acids present in the growing peptide works towards the whole construction of muscles along with repair or restoration of lost muscles. These peptides are the essential building blocks of body which consist of 20 such amino acids out of which 9 are the kinds that can’t be created by the body itself and need to be taken from external sources.
There are some myths connected with muscle building which should be clarified. Many people believe that the best formula for muscle building is doing heavy workouts and cutting down on the calorific food. The truth is that you should not cut down the calorific food because a balanced intake of protein rich food is vital for muscle building. It is very important to know that muscle building will never succeed with dieting or eating less food. This is because less or low energy food will lead to burning of lean tissue and fat in the body. Although it is good for fat or weight loss, but it is not good for those who wish to gain muscles. Thus, you should eat frequently and eat healthy. Your diet should also consist of energy rich sources such as carbohydrates.
Now that you are gaining muscles, it is ideal to have five or six meals or three meals with snacks in between. This is an efficient way to increase the protein accumulation in the body when working out for building muscles. However, this doesn’t mean that you need to munch all the time or gulp down lots of unhealthy food. This means that your meals should consist of balanced and healthy food.
If you are non-vegetarian, your diet should consist of lean meat, fish, chicken and eggs. You should never forget to drink a lot of water since water breaks down those peptide molecules easing your kidney from any stack or load.
As far as the supplements are concerned, they should be snacks, powders, shakes or bars. Supplements serve the purpose of those small in-between meals during the day. They keep you energy rich and prompt less hunger. Supplements are also best to strictly vegetarians, as they need to have items that maintain their muscle building process and workouts. Moreover, since you can’t expect every meal to provide you the sumptuous amount of proteins, you need to include these supplements in the diet.
By following these simple tips, it will be easier for you to gain muscles.
Tags: carbohydrates, supplements, Protein, muscle gain
Mon, May 26, 2008 12:24 pm By James Coolridge
 Do you remember the time when your mom served you broccoli, you either left it in the dining table unattended or ate showing weird faces! Well, you may not have liked the taste or the tight head of the fleshy green stem of the vegetable appeared distasteful! Whatever the reason is, we say that you shouldn’t ignore your mom’s recipe. Eating broccoli is really a good idea! Read on to explore the health benefits of broccoli.
Broccoli is a versatile disease fighter and is abundant in numerous well-known phytochemicals and antiocidants including indoles, isothiocyanates, quercetin, glutathione, Vitamin C, folate, lutein, glutathione, beta carotene and glucarate. Broccoli is extremely strong in anticancer activity, particularly against lung, colon, and breast cancers. Broccoli is rich in cholesterol-reducing fiber and has antiviral and antiulcer activity. It is a super source of chromium that helps regulate insulin and bloodsugar. Broccoli is also a good source of calcium, thus help fight osteoporosis. Beta-carotene and vitamin C present in broccoli have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers. Hence, it packs the most nutritional punch of any vegetable.
Broccoli is also rich in Vitamin A, nutrition responsible for giving good vision and preventing certain eye-related ailments such as cataracts or macular degeneration. This nutrient is also essential in bone growth and development as well as fostering the body’s immune system.
Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber.
According to the nutrition experts, one cup of chopped and cooked broccoli provides calories and 4.6 g protein, 8.7 g carbohydrates, 6.4 g fiber, 178 g calcium, 1.8 mg iron, 220 RE vitamin A, 0.13 mg thiamin, 0.32 mg riboflavin, 1.18 mg niacin, 98 mg vitamin C.
So next time when your mom serves you broccoli, just thank her to serve and start eating to get the nutritional punch!
Tags: cancer, carbohydrates, antioxidant, broccoli, Vitamin C, Vitamin A
Thu, May 15, 2008 1:31 pm By James Coolridge
 Asthma is caused by airway obstruction and narrowing of the bronchial lines. This condition can occur irrespective of your age. There are many preventive measures which include medication, anti-inflammatory drugs and most importantly, the food which you eat can prevent and even heal Asthma. Here is a list of foods which you should include in your diet if you are suffering from this breathing problem.
There is a lot of research work conducted to prove that food play a vital role in preventing Asthma. According to a latest research, people who consume plenty of dairy products have less chances of wheezing, which is a main symptom of Asthma. Children who drink plenty of milk, eat sumptuous dairy products are less susceptible to developing Asthma.
Whole grains, sprouted seeds, whole bread and cereals are also some of the best foods to prevent and control Asthma flares to a greater degree. It was also proved that fish oil; fresh vegetables and fruits also lessen the symptoms of Asthma.
Strictly vegetarian diet is highly recommended when it comes to prevention of Asthma.
If you are an asthma patient, you should include carbohydrates, proteins and acid- forming foods in your diet.
The next important thing is to follow a diet pattern. You should have timely breakfast, lunch and dinner. It is recommended to eat less than the capacity of the Asthma patients. You should also eat slowly and drink plenty of water.
Doctors recommend that alcoholic beverages, coffee, pickles and processed foods should be strictly avoided if you are suffering from Asthma.
Hence, proper diet and proper care for your health can control Asthma to a great extent.
Tags: Diet, carbohydrates, fats, Asthma, green vegetables, vegetarianism
Fri, May 2, 2008 1:32 pm By Eric Ott
 The right amount of nutrition plays a vital role for everybody, no matter in which profession you are. And if you are an athlete by profession, nutrition becomes all more important to give your best performance in the sports. Here is a know how of the right amount of nutrition.
Carbohydrates: Carbohydrates is the basis of fuel as it supplies energy in the form of glucose. Your diet should consist of at least 60 to 70 % of carbohydrates. The food variants with sumptuous amount of carbohydrates include whole wheat, whole cereals, wheat products, pastas, breads, rice, fruits and vegetables. Minimize the intake of refined flour. Since a lot of power and stamina is required for an athlete, proper amount of carbohydrates should be included in your diet to stay energized and perform well.
Proteins: As you know, proteins are the building blocks of life. They are required by the body to build new tissues and perform various other functions. 12-15% should be the caloric intake of Proteins in your diet.
Fats: When it comes to fats, quality matters, rather than the quantity. The caloric intake of fats is 20-25% of the total calories. Include polyunsaturated fats and mono-saturated fats in the diet. The quantity of saturated and trans-saturated fats should be should be less.
Vitamins and minerals: Vitamins and minerals also serve as essential part of your diet, for proper growth.
If you are following a well balanced diet, you don’t have to compulsorily include health supplements in your diet.
Tags: vitamins, carbohydrates, proteins, fats, sports diet, athletes, minerals
Tue, April 29, 2008 1:27 pm By Todd Milak
 The right amount of nutrition is the need for every sport. The diet plan varies for every sport. When it comes to Baseball, the diet plan for a Baseball player should contain all the essential nutrients. Here is know- how about the basic nutrition which is required by every baseball player.
Nutrition is undoubtedly the key aspect of athletic performance. The basic requirements of Baseball are strength, power and explosiveness. Nutrition is the one-stop solution to build your muscles.
A sharp mind and a healthy physique are essential to develop high proficiency in the game. For this you need to feed your body with the nutrients necessary for many processes including biosynthesis of hormones, muscle building, bone formation and many other functions. For this, you need to know about the intake of calories that is, the energy you receive from eating food.
The six basic classes of nutrients include Proteins, Carbohydrates, Fats, Vitamins, Minerals and Water.
Proteins: Proteins are the building blocks of life. Protein makes up many structures within the body including your muscles, skin and organs. Enrich your diet with food containing sumptuous amounts of protein including milk, eggs and fish. The amount of protein varies in every food.
The nutritional value of proteins according to the doctors is 4 calories per 1 g of protein.
Carbohydrates: Many people have the misconception that carbohydrates are out enemies. But, the truth is- NO. They are rather our friends when it comes to efficient and powerful energy. They are the most important macro nutrients. The amount of carbohydrates fluctuates according to the needs of the athletic performance.
You can get good amount of carbohydrates from the sources of simple carbohydrates such as Monosaccharide (Glucose, Fructose and Galactose) and Disaccharides (Maltose, Sucrose and Lactose).
On the other hand, Complex carbohydrates are found in whole wheat bread, whole wheat pasta, yams and oats. Complex carbohydrates are basically large chains of Monosaccharide joined to form one huge molecule.
Fibers are a form of carbohydrate. Fibers help protect the body against bacterial infection, reduce the risk of colon cancer and coronary heart disease and helps stop hemorrhoids and constipation. Vegetables, whole wheat pasta, oats and whole wheat bread contain good amount of fiber.
Fats: We often consider fats as bad and chuck them out of our diets. But the truth is that we should rather eat a ton of fats! I am not joking anyway! Although there are fats which definitely harm the body, there are good fats that are essential foar our body. Good fats when digested are broken down into fatty acids which play many roles in our biology.
Good fats provide a lot of dense energy; make you feel fuller and are major components of cell membranes.
Good fats include Saturated fats (fats that contain saturated fatty acids). They are solid at room temperature and can be found in foods such as animal meat. Saturated Fats are important in the production of testosterone.
Essential Fatty Acids are fatty acids which we must get from our diet or cannot make in sufficient quantities (similar to essential amino acids). EFA help with the body’s immune system, help regulate blood pressure, reduce infection, manage blood lipids, and helps with the creation of blood clots. You can get sufficient amount of essential fatty acids in fish and fish oil.
The nutritional value of fat as per the doctors is 9 calories per 1 g of fat.
Water: Last but not the least; water is pro-athletic performance. Drink beer mugs of water and you will get to know that water clears out toxins, makes the water soluble vitamins function properly, causes cell volumization, helps regulate body temperature and the list goes on. The recommended intake of water is 4-8 L a day and 1-2 L during the game.
Make sure that your diet contains all the above essential nutrients to perform well in Baseball.
Tags: carbohydrates, proteins, water, baseball players, fats
Mon, March 24, 2008 9:49 am By James Coolridge
 Prevention is better than cure. If you know that you are a sufferer of Type 2 Diabetes, follow a healthy diet to prevent the risk factors.
Carbohydrates:
People often think twice to include carbohydrate in their diet. The truth is that though carbohydrates increase blood sugar level, Diabetics need carbohydrates in every meal. The best sources are oats, beans, sweet potato. White bread and mashed potatoes should be avoided.
Proteins:
Limit eggs to three a week because they contain cholesterol and saturated fats. Omega-3 oil-enriched fish is recommended. Go for lean meats.
Fat:
Saturated fat is a strict no-no. Olive oil serves the best. Cut down your cheese intake to half or eat a reduced- fat version.
Fruits:
Try to eat no more than a handful of fruits. Choose the fruits with low GI (Glycaemic Index). Replace watermelon with apples, oranges and a few grapes.
Tags: Type 2 Diabetes, carbohydrates, proteins, fruits
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