Optimum Nutrition & Foods you Buy

To get optimum nutrition you need to eat a good diet. But that is not enough. The best nutritional information is quite clear: it is not possible to get a truly nutritious diet from the foods you buy. Most of them have been showered with a variety of chemicals, which we then eat. Few of these have been properly tested to see what effect they have on us when consumed for a lifetime.

In addition, heat and light destroy many nutrients in foods, so that by the time we eat them, the level of nutrients is low. Then, there is the experiment in genetically modified (GM) foods, banned in some countries and by some supermarket chains. Clearly, our diet is worse than it was 100 years ago in many ways - yet more nutritional information is available.

Another problem of modern living is that animals and plants used for food have been interbred to just produce more food - often at the expense of quality and the health of the plant and animal. Healthy animals and plants produce better food.

Many experts will now tell you it is impossible to obtain all your nutrients from food - unless you eat huge amounts. This is why they recommend supplements. For example, the prestigious Nutrition Review showed some years ago that it was impossible to get sufficient vitamins from our food supplies.

Healthy Food: Sprouting Grains

In order to make your nutrition healthier, it is recommended to sprout your own grains and include them in your everyday diet.

Sprouting grains are very easy to prepare. When a seed is put in water, enzymes are activated, mucus is reduced and digestion is aided. Protein turns into essential amino-acids and starch turns into simple sugars and vitamin multiplies.

Choose seeds that are not too old and free from chemicals. Look for young, viable and whole seeds (get them from organic farmer or healthshop). Seeds that can be commonly sprouted in a jar are alfalfa, beans, lentils, soyabeans, shelled sunflower seeds, peanuts, almonds,wheat, rye and spice seed (fenugreek, mustard seeds). Wheat grass, lentils, beans and oat grass can also be grown.

Begin by washing the seeds well with fresh,pure water and then remove any broken ones. Soak the seeds in water overnight and rinsed thoroughly. Use the purest water for washing the seeds. Then drain the water - the seeds should be rinsed well. The jar of seeds should be set upside down in a dish rack to drain off all the water for ten minutes or longer. Good rinsing and drainage give good healthy sprout.

The sprouts need water two or three times a day. Cover the jar with a mesh screen, cheesecloth or nylon stocking. Shake the jar several times a day to loosen the grains from the bottom of the jar. Remember, excessive amount water will spoil the grains.

The sprouts are usually ready in two or five days depending on the temperature. Do not place them in direct sunlight - it is too hot and hфrmful for the tender sprouts. Therefore, place them in indirect sunlight to bring the chlorophyll into the leaves.

Remember to rinse the sprouts to give them a constant supply of fresh water. Do not let them dry up. If the sprouts are not rinsed, they may get spoiled.

Eat the sprouts at the peak of their vitality and nutritional value. Enjoy your meal!

Fruit and Vegetables Everyday

Overall eat five portions of fruit and vegetables each day excluding potatoes or French fries.

If you adopt this program, you will lose weight. Don't expect results in a week or a month. After all, you took a long time getting overweight, it'll take some time to get rid of the weight.

Start imagining the new, slimmer you, and how this will improve your life. Imagine the fun you'll have and how much healthier you'll become - and you will.

Also, set yourself targets of what you'll eat this week compared with last week - it's a good idea to keep a record of what you eat because it is so easy to forget those little extras you have between meals.

Now, with the aid of better nutrition and without faddy diets, you can become all you desire.

How to Have Low Carb Diet

Low carb diets have quickly establish itself in popularity in recent years due to the promising and instant results of fat and weight loss. You need to judge all the aspects involved in planning one in order to maintain safe and healthy. A low carb diet plan may finally pave the way to a skinner and slimmer you. A lot of people have their weight lowered by taking on a low carb diet. The main cause is that their body instantly uses fat as fuel for energy once glucose supply are depleted. As a result of fat loss comes weight loss. Overweight and obese people mostly have shed pounds successfully by following a careful and healthy routine.

Before you plan on a low carb diet, make sure you know the various types of carbohydrate sources. There are two source of carb diets - starchy and fibrous. Most people who want to lose weight safely would choose to alternate between starchy carbohydrates for fibrous ones. Several modern low carbohydrate diet regimes have been formulated with varying approaches but the main thought is still the same. Your primary goal is to eat less than what you're burning as energy. It is equally vital that you included adequate amounts of protein, vitamins plus minerals in the diet to stay healthy and strong.

Finally, you should also eat at least 3 full meals a day. There are some diet regimes than indicate small frequent feedings up to 6 times daily. Consume 8 to 10 glasses of water a day too. These would definitely boost your metabolism as well for faster fat and weight loss. Get sufficient rest and exercise regularly to increase energy expenditure and fat loss. You may start getting results within two weeks. Eat more sugar if you feel uncomfortable signs and are linked with weakness, nausea and lightheaded symptoms. Ask your physician before starting on the diet.

Foods High in Magnesium

Over a dozen foods are high in magnesium, although few of them are eaten regularly as part of the normal diet. Vegetarians and vegans are more likely to eat foods high in magnesium than meat-eaters.

Foods high in magnesium include wheatgerm, almonds, cashew nuts, brewer's yeast, buckwheat flour, Brazil nuts, peanuts and pecan nuts. Nuts are generally a good source of minerals, so it is not surprising that they are high in the list of foods high in magnesium.

Calcium, phosphorous, zinc and vitamins B1, B6 and D all help the absorption of magnesium from foods. The large amount of calcium, which is not well absorbed, is detrimental to the absorption of magnesium. When you look for foods high in magnesium, look for those that contain calcium, but in t he right proportion. Calcium and magnesium are absorbed best when taken in a proportion of 3 parts of calcium to 2 parts of magnesium - 600 mg calcium to 400 mg magnesium, for example.

Magnesium is an important mineral, since it strengthens bones and teeth while it leads to improved muscles. Like all minerals, if taken as a supplement, it should be combined with other minerals in a multi-mineral supplement.

This is a list of foods that are high in magnesium, shown per 100 grams are:

  • Wheatgerm - 490 milligrams (mg)
  • Almonds - 270 mg
  • Cashew nuts - 267 mg
  • Brewer's yeast - 231 mg
  • Buckwheat flour - 229 mg
  • Brazil nuts - 225 mg
  • Peanuts - 175 mg
  • Pecan nuts - 142 mg
  • Cooked beans - 37 mg

Almonds, which are also a good source of calcium (234 milligrams per 100 grams) are an excellent source of nutrition, and especially for minerals. They also contain iron and zinc.

Foods high in magnesium are fairly plentiful, but care is needed to ensure that they are kept at low temperatures. Nuts and seeds, which are among foods high in magnesium, should be kept in the refrigerator to prevent them oxidizing. But wheatgerm is best among foods high in magnesium, and can be taken easily by sprinkling it on cereal at breakfast. It can also be added to dough mixtures. Calcium and magnesium go together.

Fiber Rich Foods In Your Diet

This article takes a look at the fiber rich foods - what they are and the benefits derived from including them into our everyday nutrition.

Dietary fiber is that part of plant material in the diet which is resistant to digestion. Among the sources of fiber rich foods are fruits, vegetables and cereals.

There are two type of fibers - soluble and insoluble. Examples of soluble fibers include pectins, guar gum, plant polysaccharides, mucilage and a few hemicelluloses, while insoluble fibers contain cellulose and bran. Studies show many beneficial effect of foods rich in fiber rich foods:

  • A high level of the soluble fiber in the diet tends to lower blood glucose
  • It delays gastric emptying, makes the intestinal contents more viscous and thus slow down the rate at which carbohydrates are absorbed from the gut. ( if carbohydrates is absorbed too quickly, blood sugar will rise correspondingly, and insulin response may be inadequate to deal with it.)
  • Fiber rich food provides non-calorie containing bulk and, therefore, gives a feeling of satiety with fewer calories.

Diabetics tend to have elevated level of blood lipids, and a high fiber diet tends to lower serum cholesterol. For insoluble high fiber diet the advantage is that it is able to hold water in the colon what ensures that the bowel content is bulky and soft which is essential for the normal action of the muscles of the colon and, thus, it prevents constipation.

The suggested daily amount of fiber intake is 30-40 grams.

Tips to Eat Properly

When you enter grocery food stores you are bombarded by advertising all around you. The advertising can be very misleading as to what is really healthy for you and what is not. There is an old rule that holds true most of the time when trying to shop healthy at the supermarket. That rule is to shop for your food items around the perimeter of the store. The perimeter of the store is where they have all the fresh fruits, vegetables and meats, the natural items. When you start moving up and down the isles you find bags, boxes and cans which equals some sort of processing which also equals not good for you.

Eating right isn't as hard as some people would have you believe. You have many choices as well. If you are stuck in the habit of making everything from a box, you really can change. There are cooking shows on TV that show you very easily how to cook up simple healthful meals using mostly fresh ingredients. There are tons of online recipe sites that you can use for free to get new ideas of what to cook and how to do it.

Eating properly also includes the amounts of food you eat and the timing of your meals. Most people are eating too much food at one time. Our bodies were designed to utilize food by eating smaller meals more often throughout the day. Most people eat three big meals and snack in between with sugar and fat. This is the fastest way to becoming overweight. The best way for your body to work properly, you should eat five to six smaller meals evenly spaced throughout the day. It sounds like a lot of eating but it really is very easy. It almost feels like you are snacking all day, only it is with good snacks. It gives your body the energy it needs throughout the day and removes that stuffy, lay around feeling you get after a big meal. Eating this way also keeps your metabolism at its highest so you are able to burn more fat.

Portions sizes are as simple to figure out as making a fist. Your clenched fist should be about the right portion size for you. At each meal you should have a portion of protein, carbohydrates and vegetables. They work together. I'll give you a list of some healthy choices. Pick one from each list and you will have a meal. The fats list should be used minimally.

PROTEINS

• Nuts
• Low-fat cottage cheese
• Egg whites
• Egg substitutes
• Whole eggs
• Chicken breast
• Turkey breast
• Lean ground turkey
• Tuna
• Haddock
• Salmon
• Orange Roughy
• Swordfish
• Trout
• Shrimp
• Crab
• Lobster
• Top round steak
• Top sirloin steak
• Lean ground beef
• Buffalo
• Lean ham
• Veggie burgers
• Vegetable protein
• Tofu
• Tempeh

VEGETABLES

• Artichoke
• Asparagus
• Broccoli
• Brussels sprouts
• Lettuce
• Cabbage
• Carrots
• Cauliflower
• Celery
• Cucumber
• Green beans
• Green peppers
• Mushrooms
• Onion
• Peas
• Spinach
• Tomato
• Zucchini

CARBOHYDRATES

• Apples
• Baked potato
• Barley
• Beans
• Corn
• Fat free yogurt
• High fiber cereals
• Kidney beans
• Melons
• Oatmeal
• Oranges
• Pasta
• Pumpkin
• Squash
• Steamed brown rice
• Steamed wild rice
• Strawberries
• Sweet potatoes
• Whole grains
• Whole wheat bread
• Whole wheat Tortilla
• Yams

HEALTHY FATS

• Avocado
• Cold water fish
• Flax seed oil
• Low fat cheese
• Low fat salad dressing
• Natural peanut butter
• Olives
• Olive oil
• Pumpkin seeds
• Raw nuts
• Sunflower seeds

AVOID OR USE SPARINGLY

• Butter
• Fried foods
• Mayonnaise
• Sweets
• Whole fat dairy products

Health food stores offer you items you can't always find in the traditional food store. But remember, everything you find on the shelves of a health food store may not be totally healthy for you. They sell things that are healthier for you and offer up advise on different health issues, but you must be the one to exercise control in your eating habits. You can buy a bag of low fat baked chips, but if you eat the whole bag at one sitting, there is nothing low fat or good about it.

Proper Nutrition for Optimum Health

Everyone should strive for optimum health. Optimum health is having an ample supply of nutrients. On the other hand, the recommended daily allowance for nutrients is designed to just prevent us from getting seriously sick and that's all.

We need enough nutrients to ward off diseases, help us recover from colds easily - or avoid them - and to prevent us from suffering from degenerative diseases.

This is why nutritional information is a vital part of education and why vitamin and mineral supplements are an essential part of any program to maintain good health.

Here's a short list of essential tips to reach and maintain optimum health:

1. Reduce the amount of meat, cheese and dairy products consumed

2. Eat some meals based on soy products such as soy beans and tofu, and other beans each week

3. Eat two helpings of vegetables (about 100 grams or 3 oz each)and three pieces of fruit - such as one banana, one orange, and one apple, for example - daily

4. Eat a few raw nuts (not roast nuts) daily

5. Use canola oil or olive oil for cooking

6. Take a multi-vitamin, multi-mineral supplement

7. Take some essential fatty acids in the form of flax oil or oily fish

Healthy Food Without Calories

Taste needn't rely on fat and sugar. You can make your nutrition healthier and your food deliciously flavorful by adding a number of low-calorie ingredients, such as any of the following:

1. Canned chiles: Add whole chiles to a grilled chicken sandwich or diced chiles to soups, scrambled eggs, pita sandwiches, or sprinkle on tortillas.

2. Dried cranberries: Great in marinades for baked chicken. Add to quick breads, spinach salads, chicken salads, and rice dishes.

3. Portobello mushrooms: Marinate and grill like hamburger, slice grilled, and add to salads or pasta dishes, or use instead of meat for sandwiches.

4. Canned roasted red yellow peppers: Add to a grilled cheese sandwich, blend them with some cayenne and drizzle over a creamed vegetable soup, egg dishes, pasta sauces (cold and hot), or add as a topping with cheese for crackers.

5. Fresh cilantro: Add to fruit- or tomato-based salsa to accompany fish or poultry. Add to curried chicken salads with celery, apples, and grapes. Add to a bean burrito, fruit or vegetable salads, vinaigrette dressings, black beans, or rice dishes.

6. Red onions: Slice thin and add to salads, sandwiches, bean dips, or egg dishes.

7. Honey: Drizzle over yogurt, warm brown rice with pistachios, or sliced apples. Sweeten mashed sweet potatoes with honey. Mix with mustard, orange juice, balsamic vinegar, and herbs as a marinade for chicken.

8. Fresh parsley: Mix with lemon and pepper and drizzle over grilled fish. Mix with minced garlic and whole wheat bread crumbs or wheat germ for a savory crust for potato dishes or chicken. Mix with olive oil and garlic for a pesto sauce for mashed potatoes.

9. Mint: Add to chopped tomatoes and cucumbers, rice dishes, and beans.

10. Sundried tomatoes: Use in pasta salads, sandwich spreads, vegetable dips, or as an extra topping on pizza. Mix into saute'ed zucchini or as an accompaniment to grilled eggplant. Blend with olives, garlic, and balsamic vinegar to make a spicy spread for grilled vegetable sandwiches.

11. Fresh ginger: Combine with curry to flavor chicken, add to hot or iced tea, use to season steamed vegetables such as pea pods or carrots. Use as a topping along with green onions on roasted fish. Add to stir fries, tofu dishes, or salad dressings.

12. Horseradish: Use in potato dishes, vegetable dips with dill, vegetable or chicken wraps with fat-free sour cream, spicy soup like gumbo, turkey burgers (ginger is good here, too), cold potato salad, or cold green beans.

13. Add grated rind (called lemon zest) to fruit salads. The juice can put a tangy taste in couscous, gazpacho, and dressings, and can be used as marinade for fish.

14. Fresh herbs: Fresh always tastes better than dried. Add fresh basil to pasta, tomatoes or other vegetables, bread dough, or even mango slices (basil and lemon are a good match). Fresh rosemary accents any meat, as well as pasta dishes, roasted vegetables, lima beans, peas, or squash. Fresh dill is an excellent flavor for fish, chicken, omelets and other egg dishes, salads, beets, cabbage, potatoes, or cucumbers. Fresh oregano is excellent in Italian, Greek, or Mexican dishes.

15. Hoisin sauce: Use as a glaze with garlic, cilantro, and ginger for chicken. Add to steamed green beans.

16. Pine nuts: Add a few to stuffings, pesto sauce, pilafs, and fillings for poultry or vegetables, such as eggplant or large zucchini.

17. Crushed red pepper flakes or Tabasco: Sprinkle on pizza, pasta dishes, salads, or soups. Add to olive oil or sour cream dips, rice dishes, or bean salads. Mix into cornbread batter or bread dough.

18. Tamarind: Add to mixed steamed vegetables, fresh orange juice, salad dressing, and sauces for fish.

19. Salsa: Make your own by experimenting with grilled corn, vine-ripened tomatoes, garlic, red onions, and chiles. Or try fruit salsa made from mango, jicama, and black beans. Try adding rice wine vinegar, fresh mint, lime juice, fresh herbs, avocado, or cilantro.

20. Sherry: Add a tablespoon to soups, sauces, marinades, or fruit glazes.

Benefits Of Fish Oil

When looking for a fish oil supplement to consume, it's vital to be aware of the differences between established brands as well as the specific dosages you will need. The best fish oils will have a mixture of the omega 3 acids EPA and DHA and would definitely be purified to remove any toxins. In most cases, the percentage of EPA to DHA will be in the range of 2 to 1.

Dosages can differ between 1 gram and 3 grams a day depending on why you are taking them. This means you could be consuming anywhere between 2 to 6 capsules a day since one rarely has a full daily dose. The best way to ensure you get the right blend and dose is to speak with your doctor to make sure what's right for you.

It's vital for your overall well-being to get adequate omega 3 fatty acids in your diet. Having the adequate amounts each day can increase heart health, joint health, and even your point of concentration. When you don't consume enough fish, taking fish oil supplements is a great substitute for ensuring your good health.