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Build Health: Want To Prevent Diabetes?
To prevent diabetes you will get a real jolt when you follow the prescription offered up in the “Journal of the American Medical Association.” This ‘prestigious’ organization reported on separate studies of coffee drinkers in Sweden and Finland. ...
Cranberry Juice To The Rescue
Cranberry Juice To The Rescue By Jeannie Crabtree Cranberry juice was first made by American settlers in 1683. It is a love it or hate it beverage. For those who like it, it has a number of health benefits. Let me share some of those. Emulsifies Fat. ...
Why should you take Nutritional Supplements?
A busy lifestyle leaves little time for planning meals and cooking. It's far too easy to fill up the diet with empty calories in fast and convenience foods. Packaged and prepared mixes make life easy, but seldom provide all the nutrients your body needs ...
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Carbohydrates: 40% of your calorie intake should come from carbs. A good portion of the carbs you take in should be low glycemic and dietary fiber rich. Low glycemic carbs take longer to digest and fill you up quicker. Good sources of these types of carbs are fruits such as mangos, grapefruits and pears. Whole grains breads, rice and pasta, veggies and popcorn (without butter) are all excellent sources of dietary fiber as well. Eating carbs rich in dietary fiber help prevent many cancers, decrease cholesterol in the bloodstream and decrease the chance of diabetes, which is increasing within the population.
Protein: 30% of your calorie intake should come from protein. You should take in no more than 2 grams per 2.2lbs of body weight to avoid kidney damage although this takes a long time to develop (15 years of high protein intake). Animal proteins are the most complete form of protein. Good animal sources are chicken, turkey and lean cuts of beef. Plant proteins are incomplete sources and a variety of them must be consumed to get a complete protein. Vegetarians run into this problem and depending on the type of vegetarian, a protein or amino acid supplement may be needed.
Fats: 30% of your calorie intake should come from fats and less than
10% should come from saturated and trans fats (the bad and evil fats). The rest should come from essential fats. I know, this sounds like a lot of fat in a diet but hear me out. The big thing is to decrease saturated and trans fats and eat the essential ones. But what are sources of essential fats? Good sources are cold-water fish, peanuts, walnuts, avocados and sunflower seeds. Also, using olive or canola oils for cooking will increase essential fats in the diet. The most important thing to do is to stay away from foods cooked in shortening, processed foods, deep-fried foods and fatty cuts of meat.
Now the next question, how many calories should I eat a day to have a healthy lifestyle? Well that depends, is your weight ideal right now? To maintain your current weight, there is a certain amount of calories you must take in. To figure out your maintenance level, multiply your weight in kgs (lbs/2.2) by 24 + 200 for males and 23 + 200 for females. Dieting is very simple. To lose weight, take in fewer calories. About 500 less than your maintenance level is a safe start. To gain weight, eat more than your maintenance level. Its as simple as that!
Article was written by Dr. Jeff Hand. To learn more about nutrition to to our website at www.gearforhealth.com.
About the author:
Dr. Jeff Hand was born in Thunder Bay, Ontario,Canada, where he attended
Lakehead University for his Bachelor of Science degree. He then attended
Northwestern College of Chiropractic in Minneapolis, MN for his doctor of
Chiropractic degree. Dr. Hand now practices in Baxter, MN at Family
Chiropractic Clinic.
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Nutrition center playtime features cowboy, cowgirlsTroy MessengerSo, the seniors at the Lillian D. Green Nutrition Center in Troy, laughingly, said they saddled up their Charlie horses and hit the happy trails for a “play day.” Hassie Green, Center director, said the participants all grew up playing cowboys and ... |
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US Deputy agriculture secretary to visit MassachusettsBoston HeraldBy AP The deputy secretary of the US Department of Agriculture will be visiting Massachusetts to celebrate the first anniversary of the MyPlate food icon, which was adopted by the agency to promote healthy nutrition. Deputy Secretary Kathleen Merrigan ...and more » |
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On Nutrition: Questions about nitrites and nitratesSacramento BeeLest we all get confused, a recent study in the Journal of the Academy of Nutrition and Dietetics that found a beneficial effect on athletic performance from eating beets (which are high in nitrates) states, "It is not known why dietary nitrate has ...and more » |
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