Nutrition Blogging

Nutrition is everything when trying to get into shape. Yet for many, it?s the reason they struggle and give up altogether.

Although I am not a dietician, I am someone who KNOWS and has given safe, effective nutritional guidelines that have gotten my clients outstanding results. I know what and what not to do.

These guidelines are simple and fundamental. Many of them, you may have heard before, but hey, it?s not going to hurt if you hear it again.

Guideline # 1

Eat Whole Natural Foods.

If you were to just follow this guideline alone, you will be on your way to a leaner, stronger and healthier body. Eating natural foods helps your body function more efficiently and utilizes it like raw energy. Your body was created to eat these types of foods and not anything else.

Eating processed man-made foods unfortunately, ?gums up the works?, or in other words, makes your body operate unproductively. I mean, think about it. All the crap that is added into food nowadays such as preservatives, sugars, salts, hidden fats or anything else simply to make your food taste better will not help you get into shape. Don?t be fooled by ?low in fat?, ?low in sugar?, ?low in sodium? and ?high in vitamins? pre-packaged garbage. If it comes in a wrapper, package or box avoid it like the plague.

Guideline # 2

Eat small frequent meals throughout the day

Eating frequently helps your body burn fat as opposed to storing it if you do not. Every time you eat, you are positioning your body to be in a fat-burning state. Your body utilizes each meal as if it were fuel. After 2 or 3 hours, this fuel runs out and needs to be replenished again. If you eat just enough, your body efficiently utilizes the nutrients you give it. You eat when you?re hungry but you are not overeating.

When you eat sporadically or skip meals, your body immediately goes into a ?starvation mode.? But wait it gets worse. Your body also starts to cannibalize your muscle and your metabolism slows. To protect itself, your body stores fat. It doesn?t matter if you are eating healthy foods. If you wait well over 3 hours after a meal, it?ll be too late. You will always store fat.

Guideline # 3

Eat a protein with a carbohydrate

It?s very important that you ALWAYS combine your proteins and carbohydrates. Proteins act as building blocks for your body. They are made of amino acids that build and restore your muscle. Carbohydrates give your body energy. Every time you feed your body carbohydrates, your body produces glycogen. Carbohydrates also produce insulin which acts as the transport system for all your nutrients. So it is crucial that you eat both at the same time.

When you just eat protein you will lack energy. Your body needs carbohydrates for your nervous system to function properly. Only eating protein will cause your workouts to suffer because your glycogen (stored carbohydrates) will never be efficiently replenished. You?ll also have amino acid deficiencies. When you only eat protein, your body will start to break down your muscles or amino acids for energy production. It needs carbs to fuel your body initially to avoid this from happening.

When you just eat carbohydrates you?ll have fast blood absorption. Carbohydrates need protein and fat for slow digestion and also to help sustain your energy levels. Doing without, will cause you to constantly be hungry and irritable, since your body will be digesting your food too quickly. You?ll also create amino acid deficiencies. You need protein for proper amino acid recovery. Only eating carbs will slow your metabolism because you will be cannibalizing your muscles and destroying your immune system.

Guideline # 4

Drink plenty of water

Seventy percent of all metabolic activity takes place in water. Without water, toxins start to build inside your body and your immune system has to work harder. This leaves you more susceptible to sickness or disease. Your body loses about 8 glasses of water a day or about
64 ounces. Depending on your activity level, you should try to consume 8-12 glasses of water a day. Just because you are not thirsty, doesn’t mean your body isn’t on its way to being dehydrated. Consumption of water helps muscle strength and growth, energy, joint lubrication, body temperature regulation, digestion, mineral balance, and proper hydration. It also takes away your hunger pains and helps your fat burning.

Well folks, that?s about all for now. I?m sure you?ll hear from me again about nutrition, but for now, follow these 4 simple guidelines and I?m positive you?ll be on the road to a new and healthier you!

Jim Coughlin is a personal trainer and the owner of Coughlin Fitness & Results, a nationwide personal training company. He is also the author of Home Fitness Secrets to Success, a helpful guide to successful in-home fitness in addition to many other popular fitness articles.

Jim is very passionate at motivating people to empower themselves to live a healthy lifestyle through consistent exercise and proper nutrition. He has free weekly success tips which you are welcome to subscribe to on his website http://www.fitnessandresults.com

Those with Crohn?s disease know that one of the biggest worries they have is about getting the right nutrition. When the inflammation associated with Crohn?s flares up and symptoms get out of hand, the patient is often not getting what they need from the foods they eat. Once this problem goes on for a while, weight loss can happen, and the patient will become very weak and very tired. When thinking of Crohn?s disease and nutrition, you have to know what your doctor expects of you and when you need help. Sometimes a person is just fine, and other times, changes need to be made.

Loose stools are a common symptom of Crohn?s, and when it gets really bad, intervention is required. When the food moves very quickly through the digestive system, the intestines do not have time to take out the nutrients the body needs to stay healthy.

Crohn?s sufferers often use the restroom more often than others do, but they need to be aware of how much is too much. When blood is in the stool, and the food is rushing through the system, a variety of complications can occur. When things get this bad, a visit to your doctor is necessary.

There are times when the inflammation causes blockages, or when tears or perforations form in the intestines. This means there may be no way for the food to move though, or that the intestines simply cannot do their job. In some of these cases, surgery is necessary. This is something your doctor will present to you, and it is important that you do not dismiss it outright. You should think about the consequences of not having the surgery. You may be unable to have a bowel movement in some cases, and in others you may be allowing toxins to go into your body through holes in the intestines. Neither is good, and each can be life threatening.

There are some great diets out there recommended to help with Crohn?s disease and nutrition, but they may not work for everyone. There are some that are very restrictive, but you may not have to go that far. Sometimes just eliminating one or two food items can help tremendously in controlling cramping and diarrhea.

Those with lactose intolerance should consider removing milk and milk products, which may lead to a marked improvement in their overall health. Or it could be an intolerance to wheat that is exacerbating your symptoms, so eliminating grains and oats can help you to feel better.

You might find that your doctor is hesitant to put you on any sort of diet when you are already suffering from nutritional deficiencies. When our diets are restricted we often get less of what we need, and to a Crohn?s patient, that can be very troublesome.

It is important to take any vitamins your doctor asks you to take, and to try your best to get the most from the foods you choose. You may not like the foods that are the best for you, but if you want to feel better, its important to incorporate them into your diet. Crohn?s disease and nutrition go hand in hand. Without proper help, you will lose weight, feel weak, and perhaps even develop more serious complications.

Grab your free copy of Sharon Dobson?s brand new Crohn?s Disease Newsletter - Overflowing with easy to implement methods to help you find out about the importance of crohn?s disease and nutrition plans, plus information on relieving painful crohns symptoms naturally.

Sc.How we eat has a direct impact upon our health and wellness. Learn how to properly choose nutrients to keep yourself healthy, vibrant, energetic and more youthful! Includes a nutritious, delicious and easy-to-make “Strawberry Orange Sorbet” recipe.

How we eat has a direct impact upon our health and wellness. Learn how to properly choose nutrients to keep yourself healthy, vibrant, energetic and more youthful! Includes a nutritious, delicious and easy-to-make “Strawberry Orange Sorbet” recipe.

The key to better health is learning the difference between healthy and unhealthy nutrients. The choices we make greatly affect our health. Making a few simple healthy and nutritious changes in our dietary choices can have a profound and positive impact on our health, well-being, energy levels and life span. For instance . . . Healthy proteins provide the amino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and nut-butters (peanut, almond, cashew, etc.).
Unhealthy proteins are loaded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, beacon and sausage). While they give your body the needed amino acids, they also clog arteries and compromise your immune system. Healthy fats are unsaturated fats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.
Unhealthy fats are saturated fats and trans fatty acids (trans fats), like butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity. Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans and whole fruit. These help lower cholesterol, aide digestion, regulate blood sugar and insulin levels, and reduce caloric intake.
Unhealthy carbohydrates are high in sugar and are called simple carbohydrates, like candy, white bread, sodas, ice cream, cake and cookies. These spike blood sugar and insulin levels, and increase caloric intake (they are considered empty calories).

Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fiber help the body function optimally, promote overall well-being and improve digestion. These nutrients also help fight and prevent heart disease, cancer and diabetes, strengthens the immune system, slows the aging process, increases energy and improves cognitive performance. Additionally, as we age our appetite lessens, making it even more critical to choose foods wisely. When every bit counts, picking foods with the highest nutritional profile is more important than ever. An easy way to make your nutritional choices is to look for foods that are bright in color, for they usually contain more beneficial vitamins, minerals and phytochemicals. For example, red and pink grapefruit have the heart-healthy cancer-fighting antioxidant phytochemical called lycopene while white grapefruit does not. Here are seven more simple ways to start eating healthier. 1.
Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamine, riboflavin, calcium and potassium. It also has more fiber than iceberg lettuce. 2. Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin, and less sugars than white rice. It is digested slower and is more filling. 3. Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and whole-grain breads have more fiber, iron and potassium. Slice per slice, they are more filling and satisfying than white bread. 4. Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal teas provide antioxidants and phytochemicals that enhance your health. Unlike sodas, you can control the sugar content when brewing your own iced teas. 5. Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals. Besides having less sugar, they are metabolized slower and are more filling. So you have more energy during the day and you will not get hungry right away. 6. Switch from cows milk to fortified soymilk. Soymilk contains no cholesterol or hormones, and is extremely low in saturated fat. It also provides isoflavones and other beneficial phytochemicals that promote good health. Fortified soymilks also contain easy to absorb calcium, vitamins D and B6, and some even add extra antioxidants (like vitamins A, C, and E), folate and omega-3. 7. For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat and cholesterol free and has more fiber. It is also loaded with antioxidant vitamins A and C, and contains beneficial phytochemicals. To get you started, try Monique N. Gilbert’s deliciously nutritious homemade sorbet recipe. It is cholesterol-free, and high in antioxidants and fiber. Strawberry Orange Sorbet
______________________________________

1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey or maple syrup (optional)
______________________________________

Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place in the freezer until ready to serve.
Makes about 2 servings

Monique N. Gilbert, B.Sc. is a Health, Nutrition & Lifestyle Coach; Certified Personal Trainer/Fitness Counselor; Recipe Developer; Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook. She has offered guidance in natural health, nutrition, fitness, weight and stress management since 1989. Go to http://www.MoniqueNGilbert.com/ to learn more about Moniques coaching.

Copyright Monique N. Gilbert. All rights reserved.

ABOUT THE AUTHOR
Monique N. Gilbert, B.Sc. has received international recognition for helping people improve their well-being, vitality and longevity. Her personal coaching provides the motivation, guidance and support you need to naturally get healthy and fit, reduce stress and anxiety, strengthen your immune system, increase your energy levels, lower your cholesterol, improve your sleep, and achieve your goals. For more information about Moni
ques coaching, visit http://www.MoniqueNGilbert.com/

In order to jump into swallowing a myriad of fish oil, we should look at the omega 3 fish oils adverse reactions and luckily, there aren?t many to speak of. You may have heard about the benefits of omega 3 fish oil and the fantastic health effects it has on the body but rarely is it noted about the omega 3 fish oils adverse reactions because unless you have an allergy to fish specifically, there really are no ill effects.

Omega 3 fish oils are a very important addition to the body in that it delivers you all the essential fatty acids that you require and since you don?t produce it, you are going to need to get it through your diet or through a supplement.

Diet is a tough pick for several reasons; fish that are found today are found in highly contaminated waters do not contain the proper omega 3 essential acids that they once did and this is a direct result of our industrialized world. One of the huge benefits that outweigh any omega 3 oils adverse reactions is that it helps balance out the system because it is overloaded with unhealthy fats. Omega 3 fish oils adverse reactions really unheard of and the few that occur will be discussed below.

What are the Omega 3 Fish Oils Adverse Reactions

The omega 3 fish oils adverse reactions is basically just a glorified set of words explaining that when adding a supplement that is high in any kind of nutrient to the body, it performs in a way that flushes the system of toxins. Initially it provides a laxative effect in some people but this should reassure you that your body is being flushed of the chemicals and other harsh additives that build up in your system.

Speaking of toxins, another potentially dangerous part of omega 3 fish oils adverse reactions is that there is a possibility of getting heavy metal poisoning. Fish contain high levels of heavy metals such as mercury, nickel, lead as well as many more. There are even amounts of PCBs and other toxins like dioxin found within fish oil products when it is not processed properly.

There are a few other symptoms of fish oil but they are mild such as diarrhea and foul breath. Chances are if this has occurred, it is more likely you have purchased rancid oil and need to find a supplier that can supply you with fresh fish oils.

New Zealand is a prime supplier because they have pristine conditions in the water for the hoki fish that are harvested there for fish oil, are free of pollution and toxins. The minute amount of toxins and pollutants found are removed through a process called molecular distillation and is the only effective way to process fish oil. Always be sure you are buying a pharmaceutical grade product to ensure your safety.

We have found a pure pharmaceutical grade, molecularly distilled
fish oil product that is naturally high in DHA and EPA.

Coming from the Hoki Fish Located on the pristine southern coasts of New Zealand, where the waters are extremely low in pollution and toxins.
Discover the best fish oil product on the market today
and the one we ourselves personally use. We reccomend you learn more: Omega 3 Fish Oil

Jean Helmet is one of the editors for a series of health sites, We offer a free health book for subscribers to our websites newsletter.
We cover everything you need to know on nutrition, as well as omega 3 nutrition, and how to improve your general overall health.
Check out our nutrition health book, for more information on our free featured book.

What supplements are going to help you reach your fitness
goals? Whether it’s to add pounds of muscle, strip away
ugly body fat or help you become a better athlete or just
a more energetic and healthy person, there are supplements
that can make it much easier to reach your goals. But you have
to know what works and which supplements are just a waste
of money.

You want that extra edge that proper body building,
sports and fitness supplementation can add to your training
and nutrition program.

There’s just one problem. You are completely overwhelmed
by the insane number of products on the market with more
and more being released every day.

The magazines are filled with ads for supplements that are
better than drugs (so they say) with unbelievable before
and after pictures and outrageous claims.

You could spend all your waking hours trying to figure out
which supplements actually work and which one’s will never
come close to their claims.

Who has the time and money to figure out which bodybuilding
supplements will actually help them achieve their goals?

I’ve wasted thousands and thousands of dollars on bogus
supplements. I keep detailed records of how they affect
my body and my results.

In fact, the August 2003 issue of Ironman Magazine
contains an article of mine on my experience with Muscle Link’s GH Stak.

I don’t want to see you make the same mistakes I have made
and waste years and thousands of dollars on supplements that
don’t work.

There are a few quality supplements in every category from
muscle building to fat burning to energy boosters and overall
health. I’ll help you tailor your supplement regime to your
specific goals.

There is no doubt in my mind that the right bodybuilding
supplements will give you that extra edge and help you
reach your goals faster.

However, it’s important to know that probably 99% of the
supplements on the market don’t do what they promise. A
lot of them don’t even carry the ingredients stated on the label.

This is also why you should stick to quality companies like
Optimum Nutrition, Labrada, Gaspari Nutrition,
EAS, Muscle Link, Twinlab, Ergopharm, AST and a few others.

Keep in mind that you need to get your training and nutrition
programs in line first, berfore you can truly see the benefit
of this supplement guide.

Eating french fries all day won’t help you build muscle, even
if you are taking supplements that actually work.

Before getting any benefits from supplements you need to get
your training and nutrition program in place. After that, you
can focus on what I call “core” supplements.

What are “core” supplements?

Core supplements are fitness supplements that I consider to be
more an intergrated part of a proper and healthy overall nutrition
plan.

They make it easy for you to meet your nutritional requirements
and become part of your overall sports supplement and nutrition
strategy.

They are so much a part of your nutrition plan that you could
call them nutritional supplements instead. I even refer to
these supplements more as part of my nutritional plan as opposed
to my supplement plan.

What are some of these indispensable core supplements?

1 - Multivitamins

2 - Multiminerals

3 - Essential Fatty Acids

4 - Antioxidants

You should never go without core supplements in order to purchase
other supplements. If you have the finances to do so, you can add to
the core but never sacrifice them for any other supplements.

But ignoring them to purchase the latest, greatest testosterone
boosting, growth hormone shooting, fat melting, Z-100 gizmo subdural
“injection” like supplement would be like buying all the latest
workout fashions and never actually going to the gym.

Don’t make that mistake. Please. You’ll just be wasting your
money and missing out on what effective supplements have to offer.

The next step up in your supplementation program would include
such things as the following:

1 - Meal Replacement and Protein Powders

2 - Creatine

3 - Glutamine

4 - A quality ZMA (specifically forumlates Zinc/Magnesium) product

Meal Replacement Powders and Protein Powders are really important
enough to be considered core sports supplements.

They allow you to get proper the necesssary nutrients you body
needs, as well as meet your protein requirements in an easy and convenient
(and nowadays, tasty) fashion.

In today’s fast paced world, I feel these supplements are essential
to helping you stick to a proper nutrition plan.

It’s difficult enough trying to prepare and eat 6 meals a day,
let alone plan out the proper food combinations to make sure you are
feeding your body everything it needs to function at its best. Not
to mention making sure that your meals contain high protein foods.

Get your nutrition and training program in place. Then, stock up
on core supplements. You’ll that this combination will go a long
way toward taking you to your fitness goals, whether it’s building
twenty pounds of muscle or losing fifty pounds of fat.
About the Author

Gregg Gillies is the founder of http://www.buildleanmuscle.com
His articles have appeared in Ironman Magazine. He has written two books
and writes for Body Talk Magazine. He publishes a free
newsletter available at http://www.buildleanmuscle.com/ezine.html
and see how you can get a customized muscle building nutrition plan at http://www.mynutritionjournal.com

“Individuals interested in this career path should explore the diverse aspects of the field, and should examine which natural health school will provide the best training…”

Have you ever?entertained the idea of achieving?a career in holistic health? From the many natural and alternative medicine occupations today, becoming a holistic nutrition consultant could be your key to a personally and professionally rewarding profession.

Individuals interested in this career path should explore the diverse aspects of the field, and should examine which natural health school will provide the best training to meet educational requirements to perform the job proficiently.?

With?a growing?number of academic programs in holistic health and nutrition, candidates have several options from which to choose.? For instance, if you would like to achieve a certificate or diploma in holistic nutrition, you can take a course that can be completed in?about one year.? General education in holistic nutrition certificate programs entail studies in carbohydrates, fats and proteins, whole grains and food preparation, metabolism, obesity, detoxification, hypoglycemia/hyperglycemia, vitamins and supplements, and more.

If you have already acquired academic?education from an accredited school or university, you can enroll in an undergraduate or graduate program in holistic nutrition.? For example, if you have fulfilled all educational prerequisites and would like to pursue your master degree?of science in holistic nutrition, you can enroll in a program that will offer you extensive training and education in whole foods, macronutrients, disease processes, advanced nutrition, food science, biostatistics, health psychology, counseling, and other associated coursework.? Master’s programs in holistic nutrition can usually be completed in about three years.

Nutritionists and nutrition consultants,?who have received specialized training in holistic nutrition or other advanced education, can anticipate good job opportunities.??Possibilities for?holistic nutrition consultants?exist in the broad healthcare sector; including in hospitals, public healthcare facilities, schools, and other medical healthcare settings. Prospective earnings for?licensed/registered holistic nutrition consultants and holistic nutritionists can well exceed $57,000 annually.

Interested in?learning more about this or other?holistic?medicine careers??Let professional?training within fast-growing industries like massage therapy, holistic medicine, acupuncture, oriental medicine, Reiki, and others get you started! Explore?holistic?health?courses near you.

*Source - BLS (Bureau of Labor Statistics)

Holistic Nutrition - Training and Career Pathways

The CollegeBound Network

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Resource Box: CarolAnn Bailey-Lloyd - Freelance Writer and Web Consultant for HolisticJunction.com, in association with CollegeSurfing.com - Educational Resources for?Holistic Nutrition,?Holistic Medicine, and other?healing arts?programs.

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ABOUT THE AUTHOR

HolisticJunction.com,

Today, we are living in a world of instant gratification. At every turn, ready made foods are packaged attractively, promoted attractively and priced attractively. One cannot but be swayed by the colours, smells and tastes out there.

We, however need to eat a balanced diet to maintain our mental and physical health. We all know that all the necessary nutrients are available in natural foods. But, the question is, how many of us are following the precepts of nature; do we eat all the recommended portions of fruits and vegetables? Most of us do not. Put it down to the acquired preferences as well as our innate rebellious nature that, makes us do the exact opposite of what our parents tell us!

On the one hand we do not maintain a proper food habit and, on the other hand we poison ourselves with the muck on the store shelves. One consequence is the ugly obeseness that we see all around. Nutritional shortfalls exist for many nutrients in our normal diet. Vitamin A, Vitamin E, Vitamin B-6, Folic acid, Zinc, Copper, Calcium, Iron, and magnesium are all lacking in the normal diet.

It is also a fact that conventional agricultural practices as well as the cold storage chain to which harvested produce is subjected depletes a lot of the nutrients from even natural foods. One way to overcome this deleterious effect will be to eat only organically grown produce. This however may not always be affordable as it costs considerably more than conventional produce.

One way then is to get nutritional supplements. These are available in a wide range of combinations and along with the conventional vitamins and minerals also include the rare salts and elements necessary to maintain a healthy body. Neutraceuticals is today a multi billion dollar industry and these products are affordable and tailored to suit the individual requirements.

It is thus essential to learn about proper nutrition and what your body needs in order to stay healthy. A lot of the chronic diseases of today are caused by nutritional deficiencies and, as such, can be prevented by seeing that you provide your body with the building blocks of good health that it needs. Our body’s ability to renew itself and protect itself is amazing provided that it is given all of the essential nutrients.

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An Internet Marketing Newbie determine to Succeed Online

When it comes to making choices for the overall health of our bodies, food plays one of the most predominant roles. While poor nutrition can lead to obesity, high blood pressure, elevated cholesterol, and a host of illness and disease, good nutrition can be the most important tool to achieving optimum health and ideal weight.

Good nutrition comes in the form of a healthy diet; a diet focused around whole, natural foods such as fresh fruits, green leafy vegetables, whole grains, lean protein, and low-fat dairy. A healthy diet should resemble a colorful palette ? deep, vibrant colors that reflect the concentration of vitamins and minerals essential to good health.

Protein, a part of good nutrition, can be found in foods such as lean meats, whole nuts, and soy products. Healthy carbohydrates are found in whole grain breads, sweet potatoes, brown rice, and wheat pasta. Low-fat dairy provides adequate reserves of calcium. And Vitamin C is found in citrus fruits. Many people choose to eat only organic foods as a way to minimize additives and ensure that the foods they eat contain the highest nutritional value possible.

Additionally, experts agree that good nutrition includes adequate hydration. The drinking of at least eight glasses of water a day flushes the body of toxins, speeds metabolism, aids digestion, and acts as a natural appetite suppressant.

In combination with this diet regime, it is essential to minimize ? and even avoid altogether ? foods that are fried, processed, and high in salt, sugar, and saturated fats.

In the search for optimum nutrition it is important to first analyze the diet you currently follow. Look for ways to gradually add more natural foods to your diet and minimize those foods that lack fundamental nutrients and are highly caloric. If you find it difficult to make these adjustments, it may be beneficial to work with a nutritionist who can tailor a diet to your particular lifestyle.

Ultimately, nutrition that positively affects health, vitality, and longevity, means a commitment to a varied diet of vitamin and mineral packed food.

About the Author:

For easy to understand, in depth information about nutrition visit our ezGuide 2 Nutrition.

Nutritional Needs Of AgingSubmitted By: Michelle Honda PhD

P

QUALITY OF FOOD INTAKE = QUALITY OF LIFE

The quality of life experienced in our advanced years will be greatly influenced by the quality of our food intake. A well balanced diet, ear marked for age appropriate requirements will keep a person limber, energized and best of all, independent.

Medications and dental problems interfere with digestion, absorption and appetite. The addition of digestive enzymes with meals will increase nutrient assimilation and prevent or decrease gastrointestinal upsets. The foods most needed are often avoided because they are too hard to chew or difficult to prepare. Monotonous diets pose a threat usually consisting of not enough variety and processed or easily prepared meals.

Nutrients found in plants are natures wonder foods. Fruits and vegetables are packed with antioxidants, vitamins and minerals; together they slow the aging process. Antioxidants play a major role in our health maintenance and cancer prevention. As we age, we require more of them to protect our cells from free radial damage, enhance our liver performance, and reduce the risk of cataracts and coronary heart disease.

EATING HEALTHY VS. TAKING SUPPLEMENTS

Supplements should complement a balanced diet. Some of the plant chemicals found in berries, seeds, grape skins and pine bark for instance are powerful scavengers of free radicals. Antioxidant vitamins such as vitamin E, C, alpha lipoic acid, selenium and grape seed have numerous benefits contributing to strong bones, dental health, blood sugar, fighting infections, strengthening the immune system and a variety of protective functions.

Eating healthy is more important than taking supplements. However, a year long double blind controlled study of nutritional supplementation of vitamins and minerals, has shown to produce significant improvements in immune response. The effects of a test on elderly persons produced half as many infectious days, quicker recovery time from illness and higher antibody response to the influenza vaccine. Consider quality when purchasing supplements for highest nutrient absorption.

PROTEIN: WHEN IS ENOUGH ENOUGH? AND HOW MUCH?

Protein in the diet typically decreases with advancing age. A study conducted by the Jean Mayer USDA Human Nutrition Research Centre on Aging at Tuffs University found, ?that people over 55 need between 0.8 and 1 gram of protein for each kilogram of body weight every day ? 1/3 more protein than nutritionists usually recommended.? Building muscle mass requires protein and exercise critical for skeletal support. It is also used by the body to build and repair tissue. Best sources include lean meats, firm white fish, eggs, dairy, yogurt, whey, whole grains, legumes, (peas, beans, tofu and temph).

Hawthorn is the finest tonic herb for the cardiovascular system, providing effective treatment in many heart conditions. As a preventative, hawthorn is frequently recommended in older patients especially if there is evidence of heart weakness.

THREE KEY DIETARY ELEMENTS MISSING IN ACTION

The elements silicon, organic sodium, and iodine are often deficient in the North American diet. Silicon is found in the outer hulls, peelings and husks of foods. A diet high in refined foods will be low or missing this element along with vitamins B and E. Silicon which is stored in the hair, skin and nails, heals the nerve sheath and holds calcium in the bones. This magnetic element benefits tinnitus, osteoporosis and skin disorders.

Organic sodium, not table salt related, keeps calcium in solution. The highest sources are whey, fruits, (not citrus) and vegetables. This element is used by our stomachs, ligaments, joints and connective tissue preventing cataracts and osteoarthritis.

Iodine is an essential element found mainly in sea vegetables such as algae, kelp and dulse or may be purchased in liquid drops. Today, soil quality is very low in necessary chemical elements hence the need for supplementation. Iodine is taken up by the breasts, bones, stomach and necessary to make the thyroid hormones. Metabolism, energy level, intellect and growth are primarily affected by this trace mineral.

?HEALING FATS? LOWERS TRIGLYCERIDES & PROTECTS HDL

Essential fatty acids, also referred to as ?healing fats? are a great addition to any diet. EFA?s lowers triglycerides and protects the good cholesterol (HDL). Deficiency of these fats can cause liver dysfunction, kidney problems, skin disorders, dry eyes, poor wound healing, decreased brain function, inflammation and problems in the cells and organs of the body. Omega 3?s and 6?s are abundant in flax seed oil, fish oils, krill, hemp, borage, walnut, pumpkin and wheat germ oils.

LAXATIVES VS. FIBER FOR COLON HEALTH?

Over use of laxatives are detrimental to ones health causing the colon to become lazy; eventually unable to eliminate without their help. Fiber is necessary to move feces along the intestinal tract. Supplementing with ground flax seeds will add nourishment as well as increase motility. Yellow and orange colored foods are naturally laxative in nature. Bran is a course, hard fiber not suitable for everyone. Increasing fruits, vegetables, water, whole grains and legumes while decreasing meat, cheese, processed and refined foods will promote a natural rhythm.

To further enhance gut health and boost the immune system consume plain yogurt, kefir, or buttermilk on a regular basis. The probiotics found in these foods aids digestion, lowers yeast and fungus, increases peristalsis, and protects against food borne illnesses.

=== IN CONCLUSION ===

The key to successful aging has not as much to do with our genes as it does with our diet, lifestyle, mental attitudes, exercise and the amount of joy in our life.

About the Author:

ABOUT THE AUTHOR: Dr. Michelle Honda is Holistic Doctor (natural and preventative medicine) in private practice at Renew You Holistic Health in Ancaster Ontario Canada. She holds a Ph.D. D.Sc. in holistic health sciences, holds an advanced nutrition degree, is a Master Herbalist and an IIPA Certified Iridologist. She is available via telephone for private consultations. For more details visit http://www.healingmyfamily.com or http://www.renewyou.ca or call the clinic at 1-905-304-0111. Copyright 2006, All Rights Reserved. Reprints are acceptable ONLY if the entire article remains intact, including the author resource box!

Article Tags: diet, foods, found

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