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Archive for the ‘Nutrition’ Category
Thursday, March 11th, 2010
Could a loss of fluids be slowing your little athlete down? Did you know that not getting enough fluids, high humidity or environmental temperature can interfere with the body’s ability to maintain a normal temperature? This can lead to heat-related illness and death. To avoid potentially devastating circumstances, it is important to make sure your athlete is getting what he or she needs to perform at their best, everyday and in every circumstance.
Fluid Balance is Critical to Health and Performance
Maintaining proper fluid balance is essential for every athlete since small levels of dehydration can negatively impact performance. Youth athletes may be at greater risk for dehydration because they do not tolerate heat as efficiently as adults due to immature sweat glands or lower sweating capacity. Children are more prone to heat illness because they absorb heat more readily than adults. Also, the thirst mechanisms of children and adolescents are not fully developed so young athletes typically do not consume enough fluid before and during exercise. Therefore, youth athletes will require more supervision to ensure they follow all fluid recommendations closely and consistently.
During most activities, adequate water intake can help prevent dehydration and heat exhaustion. However, during endurance events or activities greater than 60 minutes, a sports drink with carbohydrates provides fuel for the nervous and muscular systems, and may enhance performance. During multiple daily workouts and very long endurance events (e.g. ultra marathon) in which sweat losses are high, carbohydrate and electrolyte (e.g. sodium, potassium) intake is required.
Important Guidelines for Parents and Coaches
Parents:
- It is imperative that you take the time to ensure your athlete drinks enough fluid before AND after events.
Signs & Symptoms of Dehydration:
- Thirst
- Dry mouth/cotton mouth
- Headaches or lightheadedness
- Fatigue or weakness
- Muscle cramps
- Nausea and vomiting
- Flushing (red) skin
- Dry skin (sweating stops)
- Rapid breathing
- Increased heart rate
- Dark yellow (concentrated) urine
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- Two hours before games and practices, give your child a container with 16 to 24 ounces of fluid. Check to make sure they drank the entire container. Follow the post-exercise guidelines below.
- This is especially important when it’s hot or humid outside to prevent heat-illness.
Coaches:
- Make it your policy that water be available during practices and within reason. If feasible, allow kids to drink at will. Otherwise take regular water breaks.
- For the very young athlete, assign coaches to make sure every kid is getting water during water breaks.
- Athletes, especially younger ones should be able to drink water every time they request.
- Train every coach and staff member to adhere to this policy.
- Learn the signs and symptoms of dehydration and monitor your athletes closely.
Pre-exercise Guidelines
- Drink approximately 16 to 24 ounces of fluid two hours before activity.
General Fluid Requirements
- Fluids should be cold, palatable and selected based on the type and duration of the activity.
- Sports drinks should contain four to eight percent carbohydrate. Drinks greater than 10 percent carbohydrate may slow stomach emptying, cause abdominal cramping and impair performance.
- Drinks with a combination of glucose, glucose polymers and fructose may enhance water absorption.
- Solutions containing primarily fructose can cause an upset stomach and should be avoided. Be sure to check the food label for ingredients.
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- On warm or humid days, drink an additional eight to 16 ounces 30 to 60 minutes before activity.
- Water is adequate for activities less than an hour as long as meals are consumed regularly.
- For endurance events, training sessions longer than 60 minutes, or multiple practices a day, choose a sports drink containing four to eight percent carbohydrate (e.g. Gatorade).
- For early morning workouts, a liquid meal replacement can be consumed 10 to 40 minutes before activity because it can be rapidly digested.
During Exercise
- Depending on the sport, the young athlete should consume three to six fluid ounces of water or sports drink every 15 minutes. This equates to approximately 32 ounces per hour.
- For prolonged exercise greater than 4 hours, provide the athlete with a sports drink that contains small amounts of electrolytes.
Post-exercise Guidelines
- Immediately following activity, instruct your athletes to drink at least 16 to 20 ounces of fluid for every pound of weight lost to ensure proper rehydration. Supervise your youth athletes to ensure they drink the entire amount of fluid you provide.
- *A liquid shake with high carbohydrate content, minimal protein and fat can refuel energy stores and maximize recovery after demanding training bouts. We recommend that your athlete consume this as soon as possible after workouts or events and drink an additional 16 ounces with their post workout meal. This meal should be consumed within two hours after activity.
- Remind your athletes to weigh themselves each morning. A stable weight generally indicates proper fluid balance.
 This article is a part of the Free CEU Bundle: Youth Athletes
Tags: body temperature, fluid replenishment, hydration, peak performance
Posted in Nutrition | 16 Comments »
Thursday, March 11th, 2010
Experienced athletes generally have no trouble properly hydrating while exercising or training. In fact, most athletes are aware of the role hydration plays in their performance and will take all measures to insure proper hydration before, during and after activity including acclimating to the environment in which they will be competing. However, many clients and beginning athletes are unaware of the dangers lurking outdoors in the elements.
Heat adaptation
It is well-known that exercising in a hot environment accelerates muscle fatigue, challenging the body to regulate its core temperature and dissipate heat. However, did you know that as the core temperature rises, a change in muscle metabolism takes place? Oxygen uptake, heart rates and blood lactate concentrations increase during exercise in the heat. In addition, muscle glycogen utilization per hour is significantly in hot conditions.
An acute episode of hyperthermia starts off relatively mildly with symptoms like headache and nausea. If activity continues and hydration and temperature regulation are not addressed, symptoms can progress to cramps, heat exhaustion (with dizziness, profuse sweating and weak/rapid pulse), and ultimately heat stroke which can cause a loss of consciousness or even in extreme instances, death.
When exercising intensely for prolonged periods and/or in hot, humid conditions, keeping a watchful eye on hydration is crucial for optimal performance and health. Steps in preventing dehydration or heat stroke include
- Adequate fluid intake before and throughout practice or competition
- Monitoring of heart rate (any significant change in HR to constant activity shows a poor response to the demands of that activity)
- Monitoring of weight, replacing weight losses with fluid. Remember, a pint weighs a pound
Fortunately, continued exposure to training in warm environments leads to adaptations that make it easier to perform in the heat. These adaptations include an increased capacity to sweat, reduced salt losses in sweat and a lower body temperature and heart rate response during activity. Excitingly, these adaptations can take place in a little as 7-14 days.
The primary mechanism for the body’s heat loss at high levels of work in both normal and hot environments is the evaporation of sweat which releases heat from the body. Sweat rates increase linearly with increased exercise intensity, and in hot weather sweat losses can reach close to 3.0 liters/hr.
Fluids and performance
Without proper hydration, athletes cannot reach peak performance, even if exercise is only a few minutes long. The longer an athlete remains with inadequate hydration, the less desirable performance they will exhibit.
| Among US high school athletes, heat illness is the third leading cause of death. It doesn’t help that many distance running races, triathlons and football games occur in warmer times of the year. |
Many athletes and exercisers mistakenly think that their thirst will guide them to ideal hydration. Thirst typically occurs when the one’s water deficit is approximately two percent of body mass. Performance begins to be impaired with a fluid loss of as little as 1%, suggesting our natural thirst mechanisms cannot keep up with exercise-induced fluid losses. In other words, by the time we register we are thirsty, performance may be in decline.
How can performance be affected by such small fluid deficits? It may be due in part to the decrease in plasma volume (any decrease in fluids will automatically decrease blood/plasma levels), impairing the delivery of oxygen and nutrients in and out of muscles. Along with the loss of fluids, especially during prolonged exercise and profuse sweating, we also lose electrolytes that are involved in muscle and nerve function. In addition, prolonged exercise can create a significant decrease in muscle and liver glycogen, the body’s main energy sources. Replacing fluid, electrolytes and glucose is the formula for performance success, especially in longer duration exercise (more than 60 minutes) in hot environments.
Children and Older Exercisers/Athletes
In young children, adolescents and in older (40+) athletes, we find natural hydration mechanisms (thirst triggers, taste) and heat dissipation functions (skin blood flow and sweat rates) are underdeveloped or diminished, making proper hydration strategies a bigger concern. In these populations monitoring is generally required. Follow the hydration guidelines below to keep your athletes at peak performance levels before, during and after the game or exercise session.
Hydration Guidelines
| Pre-workout Guidelines |
During Exercise |
Post workout Guidelines |
- Drink approximately 16 ounces of fluid two hours before activity, and an additional 8-16 ounces 30-60 minutes prior to training on warm and/or humid days.
- Water may be adequate for activities lasting less than an hour.
- If you are participating in endurance events, repeated bouts of exercise greater than 60 minutes, or multiple practices a day, use a sports drink containing 6-8% carbohydrate.
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- Depending on your sport, consume 6-12 ounces of water or sports drink every 15-20 minutes. This equates to approximately 32 ounces per hour.
- For prolonged exercise greater than four hours, choose a sports drink with small amounts of electrolytes.
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- Immediately following activity, consume at least 16 ounces of fluid for every pound of weight lost to ensure proper rehydration.
- A liquid shake with high carbohydrate content, minimal protein and fat can maximize recovery if muscle glycogen levels have been depleted.
- Drink an additional 16 ounces with your post-workout snack and/or meal. Weigh yourself each morning. A stable weight generally indicates proper fluid balance.
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Tags: dehydration, fluids, Nutrition, proper hydration
Posted in Nutrition | 13 Comments »
Thursday, March 11th, 2010
 Possibly the most underemphasized aspect of sports nutrition, hydration can make or break an athlete’s performance. While fuel depletion during exercise can impair performance, inadequate water not only impairs exercise capacity, but can create life threatening disturbances in fluid balances and core temperature. With as little as 1% of body weight lost in fluid, athletes can experience thirst, fatigue, and weakness.(1) Thirst drives a person to drink, but it can actually lag behind the body’s need. When too much water is lost from the body and not replaced, dehydration develops. Dehydration refers to an imbalance in fluid dynamics when fluid intake does not replenish water lost. On the flip side, water intoxication occurs with excessive water intake or kidney disorders that can reduce urine output. In healthy individuals, dehydration is more common than water intoxication, but appropriate water balance is crucial to optimal performance and ultimately survival.
Water and Body Fluids
Water constitutes about 60 percent of an adult’s weight and it is the medium in which all life processes occur, including:
- Carrying nutrients and waste products through the body
- Maintaining the structure of large molecules
- Acting as a solvent for minerals (i.e., sodium and potassium) and other small molecules
- Acting as a lubricant and cushion
- Maintaining blood volume
- Helping the body regulate temperature
Every cell in the body contains fluid specific for that cell called intracellular fluid, and around it is extracellular fluid. These fluids continually lose and replace their components, but the composition of each compartment remains remarkably constant.
Because an imbalance can be devastating, the body continually adjusts water intake and excretion as needed. This type of balance is referred to as homeostasis.
| The body must excrete a minimum of about 500ml (about 2 cups) of water each day as urine to eliminate waste products that the body makes through metabolism. Above this amount, the body adjusts by excreting excesses to balance intake. In addition to water lost in the urine, the body also loses water from the lungs as vapor and the skin as sweat. The amount of fluid lost depends on the environment (heat and humidity), and physical conditions such as activity. On average, the body loses about 2.5 liter/day. |
Fluid maintains blood volume, which influences blood pressure. The homeostatic balance of fluids and solutes in the body is carefully regulated by the kidneys with assistance from several hormones including antidiuretic hormone (ADH) and aldosterone. The primary solutes that are involved in maintaining fluid balance are sodium, potassium, proteins, and glucose. Adequate intakes of water and electrolytes maintain hydration levels and regulate fluid shifts between the intra- and extra-cellular compartments.
To maintain water balance, intake from liquids, foods, and metabolism must equal losses from the kidneys, skin, lungs, and GI tract.
The Needs of the Athlete
One of the primary functions of water for all individuals, especially athletes, is thermoregulation. A person can tolerate a drop in body temperature of 10 degrees (c), but an increase of only 5 degrees (c). Heat generated by active muscles can raise core temperature to levels that would incapacitate a person if caused by heat stress alone.(2)
The body uses three mechanisms to dissipate heat:
- circulation
- evaporation
- hormonal adjustment.
The circulatory system works to deliver warm blood to the body’s shell. This produces the typical “flushed face.” Sweating begins within several seconds of the start of vigorous exercise and this evaporative cooling controls heat dissipation during exercise. Lastly, because sweat contains water and electrolytes, the body makes hormonal adjustments to help prevent the loss of salts and fluid.
When the fluid lost in thermoregulation results in dehydration and a drop in blood volume, the end result produces circulatory failure and core temperature levels can increase to lethal levels.
Water Replacement
| Total water intake at the reference level of 3.7 liters for adult men and 2.7 liters for adult women per day covers the expected needs of healthy, sedentary people in temperate climates. |
The obvious dietary sources of water are water itself and other beverages, but most foods contain some water as well. Most fruits and vegetables are almost 90% water, and many other foods like meats and cheese are approximately 50% water. The body also makes water during metabolism, when energy-yielding nutrients break down and their carbons, hydrogens, and oxygens combine to make carbon dioxide (CO2) and water (H2O).
According to the Dietary Reference Intakes: The Essential Guide to Nutrient Requirements, published by the Institute of Medicine (3), most people get adequate fluids by drinking when they’re thirsty. However, the report does add that prolonged physical activity and heat exposure will increase water losses and therefore may raise daily fluid needs. Very active individuals, who are continually exposed to hot weather, often have daily total water needs of six liters or more. Both heat acclimatization as well as nutrition intervention are indicated for this population.
| According to the American College of Sports Medicine, general guidelines for fluid replacement are as follows: (5)
Consume a nutritionally-balanced diet and drink adequate fluids during the 24-hr period before an event.
Drink about 500 ml (about 17 ounces) of fluid about 2 hours before exercise to promote adequate hydration and allow time for excretion of excess ingested water.
- During exercise, athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating or consume the maximal amount that can be tolerated.
- It is recommended that ingested fluids be cooler than ambient temperature [between 15 degrees and 22 degrees C (59 degrees and 72 degrees F])] to enhance palatability and promote fluid replacement.
- Addition of proper amounts of carbohydrates and/or electrolytes to a fluid replacement solution is recommended for exercise events of duration greater than 1 h since it does not significantly impair water delivery to the body and may enhance performance.
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Water loss by sweating peaks at about 3L per hour during intense exercise in heat. However, just about any degree of dehydration can impair performance. Adequate fluid replacement sustains the body’s potential for evaporative cooling. Rehydration protocols are often based on water lost as measured either by urine color, urine specific gravity, or changes in body weight.(4) If collecting urine is not feasible, sweat loss as reflected by weight loss can be used. An athlete’s pre and post workout (or event) weights are takenand whole body sweat rate can be calculated by dividing the sweat loss by the time period of collection. The following equation can be used to determine volume of fluid lost: (5)
Sweat loss = (body weight before – body weight after) + amount of fluid intake – toilet loss.
Alternatively, taking a simple measure of body weight each morning after emptying the bladder can show a pattern of hydration over time, provided gains or losses of fat and muscle tissue are not also taking place.
Fluid balance, electrolyte homeostasis, cardiovascular function, and thermoregulatory control are intimately linked to fluid consumption and each has a major impact on health and performance. Fluid replacement helps maintain hydration and, therefore, promotes the health, safety, and optimal physical performance of individuals participating in regular physical activity. Athletes and their coaches should be aware of fluid replacement needs, and develop strategies and protocols to insure athletes drink enough to keep pace with sweat loss.
Learn More About The Author
Tags: energy, fluid replenishment, hydration, Nutrition
Posted in Nutrition | 30 Comments »
Wednesday, February 24th, 2010
Possibly the most underemphasized aspect of sports nutrition, hydration can make or break an athlete’s performance. While fuel depletion during exercise can impair performance, inadequate water not only impairs exercise capacity, but can create life threatening disturbances in fluid balances and core temperature. With as little as 1% of body weight lost in fluid, athletes can experience thirst, fatigue, and weakness.(1) Thirst drives a person to drink, but it can actually lag behind the body’s need. When too much water is lost from the body and not replaced, dehydration develops. Dehydration refers to an imbalance in fluid dynamics when fluid intake does not replenish water lost. On the flip side, water intoxication occurs with excessive water intake or kidney disorders that can reduce urine output. In healthy individuals, dehydration is more common than water intoxication, but appropriate water balance is crucial to optimal performance and ultimately survival.
Water and Body Fluids
Water constitutes about 60 percent of an adult’s weight and it is the medium in which all life processes occur, including:
- Carrying nutrients and waste products through the body
- Maintaining the structure of large molecules
- Acting as a solvent for minerals (i.e., sodium and potassium) and other small molecules
- Acting as a lubricant and cushion
- Maintaining blood volume
- Helping the body regulate temperature
Every cell in the body contains fluid specific for that cell called intracellular fluid, and around it is extracellular fluid. These fluids continually lose and replace their components, but the composition of each compartment remains remarkably constant.
Because an imbalance can be devastating, the body continually adjusts water intake and excretion as needed. This type of balance is referred to as homeostasis.
Fluid maintains blood volume, which influences blood pressure. The homeostatic balance of fluids and solutes in the body is carefully regulated by the kidneys with assistance from several hormones including antidiuretic hormone (ADH) and aldosterone. The primary solutes that are involved in maintaining fluid balance are sodium, potassium, proteins, and glucose. Adequate intakes of water and electrolytes maintain hydration levels and regulate fluid shifts between the intra- and extra-cellular compartments.
Tags: importance of it, Nutrition, water
Posted in improve your health, Nutrition | 4 Comments »
Thursday, January 14th, 2010
By Shawn McKee, Ediets
You bend and turn, twist and burn, all in an effort to lose that gut, but your pooch persists. What can you do?
Look at the food you’re feeding your body and replace some of the belly busters with slimming treats. You know you can’t eat 4,000 calories a day and get great abs, but it’s not just about the calorie count when it comes to a flat stomach – it’s also about the food.
“All things being equal, if your daily caloric intake is set at 1,400 calories, a diet of nutrient-rich foods is going to keep you fuller longer, reducing your cravings and giving you more energy, compared to the same number of calories of less nutritious food, which will help you on your road to a better body,” says registered dietitian Tracey Ryan.
The five foods you’ll need for flatter abs will help you be healthier and leaner. Plus, you’ll be pleasantly surprised by some of our diet suggestions.
1. Orange Fruits and Veggies: According to a recent review from Copenhagen University Hospital, the best way to whittle down your waist is to replace carbohydrates from sugar and refined grains (like white bread) with carbs from fruits and vegetables. Orange-hued foods were found to be the most effective substitutes.
Since fruits and vegetables are high in fiber, they keep you feeling full longer and researchers believe the high levels of antioxidants like vitamin C and beta-carotene fend off the belly fat. Get a good dose of beta-carotene from carrots, cantaloupe, squash and peaches. You can get your vitamin C from oranges and berries, but remember that fruit juice is not a good substitute for the real thing.
2. Lean Meats: You should be getting about 25 percent of your daily calories from protein, Ryan says, but you should make sure to choose lean sources like poultry, fish, low-fat yogurt, and fat-free milk to keep calories down. Nuts are also high in protein, but can also be high in calories, so eat them in moderation. Tracey recommends roughly a handful a day.
Protein helps to keep you feeling full and boost your energy, aiding in your weight-loss efforts. According to research from Skidmore College and Copenhagen University Hospital, eating additional protein is especially helpful for those over 40 in reducing abdominal fat.
3. Nuts: A recent survey of more than 8,000 Americans found that selenium, a cancer-fighting mineral, seemed to also lower rates of abdominal obesity, reporting that those with lower levels of selenium had larger waistlines.
Several foods contain selenium, so it’s hard to know if you’re getting your recommended 55 mcg per day. The best sources are nuts (especially Brazil nuts), whole grains, poultry, red meat and seafood. Foods rich in vitamin E, such as nuts and seeds, will increase the effectiveness of selenium in the body.
Your best bet to get enough selenium is to eat a varied, balanced diet or try a supplement containing the minera.
4. Several studies suggest that light drinking, compared to teetotaling, protects against weight gain around the waistline in women. Data reviewed by the National Center for Health Statistics points to one 4-ounce glass of wine most days as the best bet.
Several studies suggest that light drinking, compared to teetotaling, protects against weight gain around the waistline in women. Data reviewed by the National Center for Health Statistics points to one 4-ounce glass of wine most days as the best bet.
5. Fish: There’s a difference between good and bad fats. Eating good fats like monounsaturated and omega-3s make it easier to stay slim, according to recent research.
“The healthy fats, like monounsaturated and polyunsaturated fats, are found in fish, nuts, olive oil and avocado, while the bad fats, like saturated and trans are found in butter, shortening, pre-packaged cakes and cookies,” Ryan says.
A Wake Forest University study found that over a 6-year period, participants whose only source of fat was trans fats gained 30 percent more fat in their abdominal region and had early signs of diabetes. You don’t have to fear fats if you know which are good and bad.
Exercise and follow these simple guidelines and you’ll be on your way to an abs-olutely amazing midsection!
The key to boozing and losing is the “less is more” philosophy. While one glass has great health benefits, having more is just going to add inches to your waist and cause you to think you’re funnier, smarter and better looking than you really are. The only 6-pack you should be having is the one under your shirt.
Tags: Eating Right, great abs, healthy foods
Posted in Eating Right, Expert Tips, Nutrition | 3 Comments »
Tuesday, December 22nd, 2009
 pumkin patch Overview
Delicious edible seeds can be harvested from pumpkins. Roasted pumpkin seeds have 125 calories per 1 ounce (oz) serving and are eaten as a snack or used in recipes as an ingredient.
Fats
Pumpkin seeds have 11.9 grams (g) or 18 percent recommended daily allowance (RDA) total fat—2.3 g (11 percent RDA) is saturated fat, 5.4 g is polyunsaturated fat and 3.7 g is monounsaturated fat per 1 oz serving size.
Carbohydrates
Pumpkin seeds contain 3.8 g (1 percent RDA) of carbohydrates of which 1.1 g is dietary fiber and 0.3 g is sugar per 1 oz serving size.
Protein
Pumpkin seeds are high in protein, containing 9.3 g of protein per 1 oz serving size.
Vitamins
Pumpkin seeds contain 108 international units (IU) vitamin A, 0.5 mg vitamin C, 0.493 milligrams (mg) niacin and 16 micrograms (mcg) folate per 1 oz serving size.
Minerals
Pumpkin seeds are rich in minerals containing 12 mg calcium, 4.23 iron, 0.854 mg magnesium, 332 mg phosphorus, 228 mg potassium, 5 mg sodium, 2.11 mg zinc, 0.392 mg copper and 151 mg manganese per 1 oz serving size.
Article reviewed by Iya Catrina Perry
Posted in Eating Right, Nutrition | 1 Comment »
Friday, December 18th, 2009
 Resting Many of us don’t get the sleep our bodies require. Several studies have confirmed that poor nutrition leads to inadequate sleep. The average American sleeps 5 to 6 hours a night. To wake-up feeling energized, you would need to sleep 7 to 8 hours without interruption. Falling short an hour can leave you feeling like you’re spending your entire day in a daze.
Several factors affect your sleep, such as:
- What and when you consume food
- How you unwind from the day
Eating an hour before bed is definitely a no, no. Not only will it affect your sleep, but it may even cause more serious problems down the road with acid reflux disease and GERD. Stop eating at least 3 hours before you decide to call it a night. If you’re dealing with a rumbling tummy, consider a 4 oz glass of hot chocolate or a few saltines to settle your stomach. The lighter the food: the better it is for your body.
Stay away from high caffeine treats and drinks. A cup of coffee or bottle of one of those power drinks can affect your sleep. The caffeine is a stimulate and even though your body wants to sleep often your mind can’t shut off.
Although water consumption is considered a good thing, consuming too much of it late in the evening causes more frequent visits to the bathroom. If you’re one that wakes up through the night because you have that urge, eliminate the consumption of liquids at least 4 hours before bed.
Some foods can be better when it comes to encouraging sleep, for instance “MILK”. Milk has a substance called “tryptophan” that promotes sleep. This amino acid is what the body uses to make serotonin, which slows down the brain nerve traffic so you can sleep into a blissful sleep.
Tuna, poultry, beans, whole grains, sunflower seeds, peanut butter, bananas, rice, and other dairy products other promote good sleeping habits. All of which are nutritionally sound foods to consume. Take some time to evaluate your nutrition and sleep pattern, then decide if making a few changes in when and what you eat is beneficial for you.
Tags: bad habits, health, Nutrition, sleep
Posted in Nutrition | 16 Comments »
Wednesday, November 4th, 2009
 How far would you go in your quest to reduce your salt intake is entirely up to you. It should largely depend on your present health condition, your unique biochemistry, and how well you develop your ‘salt savvy.’ Whatever your long term goals on sodium reduction are, the important thing is that you celebrate each successful step that you make towards achieving them. Although you may not realize it now, incidentally, the fact that you are reading this article means that you have already taken the first step! You have made a conscious decision to pay attention to the scientific evidence about sodium and salt, and put what you’ve learned into action to improve your health and well-being.
Here are easy tips on how you can reduce your salt and sodium intake:
1. Become a consumer-savvy food detective. Look for products that are low in sodium or have no salt added. An unsalted product used in place of a regularly salted ingredient can really reduce your sodium intake by hundreds, sometimes a million milligrams, in one meal alone!
2. Make your meals come alive with savory salt-free seasonings. Examples of these are garlic, herbs and spices. If you use these seasonings in your cooking, then eating can become such a flavorful experience that you won’t even miss the salt.
3. Use naturally salty nutritious foods like unprocessed cheese and reduced sodium tamari in small amounts. When your diet as a whole is low in sodium, you can afford to have small amounts of salty natural foods in your diet for flavor. Keep in mind that you should think of these foods as condiments though – a little should go a long way.
4. Emphasize the K factor at every meal. K is the chemical symbol for potassium, a mineral that counteracts the effects of too much sodium in your diet. It is known to protect our bodies against hypertension, heart disease, and stroke. All natural foods contain potassium, but fresh vegetables and fruits contain the most. Try to have at least 5 servings of vegetables and fruits each day.
5. Eat for taste and good nutrition, not just taste alone. Keep in mind that our taste for salt has far exceeded our need. Food manufacturers and restaurants, in fact, normally take advantage of the human taste for salt, making profits off the sales of poor-quality, nutrient-deficient but heavily salted foods we otherwise would not eat. It’s imperative to remember that your taste for salt can lessen, but your fundamental requirements for nutrition have to be met each and every day. They simply can’t be met by a diet high in salty processed foods.
6. Experiment with herbs. For instance, you can use the flavoring magic of herbs to make savory herb butter. It’s a delicious condiment that can add a gourmet touch to an ordinary everyday meal, and it has hundreds of possible uses. Try to brush fish with dill butter, topping baked potatoes basil butter. To make this, all you need is a portion of unsalted butter and some finely chopped herbs.
About the Author
Jane is fairly new to the idea of writing articles online, and has been spending much of her time writing for websites. You can visit one of her latest projects: memory foam mattress toppers – which helps people find the best information for memory foam mattress topper twin.
Tags: condiment changes, herb butter, reducing salt, sodium reduction, table salt
Posted in Nutrition, tips to living better | 52 Comments »
Wednesday, November 4th, 2009
 The potential side effects of nutritional supplements(http://www.mitamins.com) vary from person to person, and the symptoms are indicated through different side effects. This article will give you a list of potential side effects to help you take some precautionary measures. So if you are familiar with any of the following symptoms, you’d better stop taking your current nutritional supplement and switch to another one that you have researched.
Some Mild Side Effects
1. A feeling of tingling on your lips, tongue, or skin, which lasts from a few minutes up to several hours, disappearing again naturally.
2. A feeling of discomfort in your stomach, which is often caused by your nutritional supplements themselves, but rather by the time and with what you take them, as it is if you take them at the wrong time, or with certain food you may have a reaction to your nutritional supplements.
3. An itchy feeling on your skin, regarded as a mild symptom as it can go away quickly.
Some Moderate Side Effects
1. Frequent headache after you take vitamins and nutritional supplements(http://www.mitamins.com).
2. Tingling of the lips, tongue, or skin. If this lasts for several days, you’d better seek medical help.
3. Red rashes accompanied by itching or pain. If this happens, you should check your nutritional supplements.
Some Severe Side Effects
1. Symptoms of anaphylaxis. This condition usually occurs when people take nutritional supplements for the first time, and rarely can occur after years of consumption of nutritional supplements. If you happen to encounter such condition, call 911 immediately.
2. Symptoms of dizziness. Remember not to ignore such symptoms, as they are a way your body is telling you that something is wrong and you need some adjustment. Maybe it is due to your nutritional supplements, or maybe due to the dosage or the way you take them. Such symptoms may also be triggered by your pre-existing health conditions, medical history, or treatment.
3. Such severe or even fatal symptoms as paralysis, heart attack, renal failure, or stroke, are rare, but deadly and do happen in certain individuals.
Talking about the possible side effects of nutritional supplements(http://www.mitamins.com) is not to scare nutritional supplements consumers, but rather to warn them and encourage them to check the formula periodically. Moreover, side effects do not occur in most people. The only thing you should do is to be rational and cooperating with your body reaction whenever you start taking nutritional supplements or adjust your current nutritional supplements formula.
Author Bio:
Mitamins team
bd@mitamins.com
Find Authoritative Health Information on Vitamins & Nutritional Supplements; Get Custom Vitamins & Nutritional Supplements for all Your Health Needs.
Vitamin health and Nutritional Supplements(http://www.mitamins.com)
Tags: nutritional supplements, side effects, supplement side effect, vitamin reaction
Posted in Nutrition | 16 Comments »
Wednesday, November 4th, 2009
 Give thought to it! Vitamins, nutrition and health supplements are no more scary words. These are needed for good health and mind. Vitamins nutrition and health supplements can be called as nutritional substances, which provide significant health benefits. Researchers and medical practitioners have already approved these benefits.
Nutritional multivitamin supplements: The best way to get all required vitamins is through balanced diet. But it is not easy in today’s life. So with the help of multivitamins your body will produce the required vitamins. Mainly these multivitamin supplements include Vitamin A, Vitamin B1, Vitamin B6 and Vitamin B12. Group B vitamin are suggested for heart disease, Alzheimer’s disease and even for osteoporosis. Good nutritional multivitamin supplements are not only minerals and vitamins. The human body needs a wide range of nutrition, vitamin and health supplements as like antioxidants, amino acids, neuronutrients, bioflavanoids, and alpha lipoic acid.
Herbal nutrition supplements: These supplements can be used in place of hormone replacement therapy that is mainly helpful to restore hair growth and even in some skin disorders. Using herbal supplements you avoid further hair loss.
Vitamin C and skin care: Vitamin C helps in collagen formation, which keeps skin looking plump and young. Human body cannot make or store it. The only solution for the problem is to use citrus foods. It is mostly found in Citrus fruits like strawberries, berries and some vegetables. For external use you can take creams containing Alpha hydroxy acids and vitamin C.
Mineral supplements: As like vitamins, minerals are also necessary for normal body metabolism. Different types of mineral supplements perform different functions:
1.Calcium: Helps in nerve conduction, bone formation and blood coagulation.
2.Iron: Helps in carrying oxygen to various body cells.
3.Iodine: Helps in normal functioning of thyroid gland.
Roughages: Like any other nutritional supplements roughages are also necessary for normal body function. They prevent us from constipation.
Thus vitamin ,nutrition and health supplement prevent us from serious health hazards.
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Tags: health and wellness, nutritional supplements, supplements
Posted in improve your health, Nutrition | 2 Comments »
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