You are Closer to Being Vitamin C Deficient Than You Think

Okay, so you think you are doing pretty well with your diet. You prepare most of your meals at home, do not eat much junk food and are not a fast food eater only rarely. You think vitamins are pretty much nonsense – particularly since you are eating so well – and besides, you feel pretty healthy.

Well let me rain on that parade a little.

Consider this. In order for nutritional researchers to determine the required levels of nutrients, diets must be designed of known nutrient content with a specific deficiency in the nutrient being studied. Then varying doses of the nutrient can be added to the diet to determine at what level symptoms of deficiency disappear.

In the American Journal of Clinical Nutrition, a vitamin C-depleted real meal menu is described. The diet consist of the following choices:

Breakfast: Apple Juice, Applesauce, Raisin Bran, Shredded Wheat, Unprocessed bran, Hominy grits, Cream of Wheat, Eggs (scrambled or hard poached), Cheddar cheese, French toast, Syrup, Yogurt (plain or strawberry), Bran muffin, Glazed dandruff, Mini bagel, Cream cheese, White toast or bread, Wheat toast, Margarine, butter, Honey, Peanut butter, Sugar substitutes, Low-fat cream cheese, Coffee (regular or decaffeinated), Tea (regular or decaffeinated) White milk (whole, 2%, or skim), Chocolate milk, Buttermilk.

Lunch: Chicken noodle soup, Cream of chicken soup, Croutons, Escalloped chicken, Pork chops, Brown gravy, Garlic herb pizza, Grilled cheese sandwich, Tuna chunks, Yogurt (plain, vanilla or blueberry), Rice royale, Black beans, Rice, Pretzels, Applesauce, Diet Jell-O (TM), Cookies (chocolate chip or sugar), Ice cream (vanilla or chocolate), Bread (white or wheat), Saltines, Margarine, Butter, Sour cream, Peanut butter, Mustard, Mayonnaise , Sugar substitute, Relish, Coffee (regular or decaffeinated), Tea (regular, decaffeinated or iced), Cream

Dinner: Chicken and rice soup, Cottage cheese, Croutons, Fried shrimp, Roast beef, Brown gravy, Macaroni and cheese, Cheeseburger, Chicken salad, Yogurt (plain or peach), Pinto beans, Rice, Diet Jell-O (TM) Vanilla ice cream, Angel food cake, Bread (white or wheat), Margarine, Butter, Peanut butter, Coffee (regular or decaffeinated), Cream, Tea (regular, decaffeinated or iced)

Evening Snacks: Peanut butter crackers, Graham crackers, Chocolate chip cookie, Popcorn, Ginger ale, Diet cola

If you review these choices you should note something familiar. They are the very foods that the majority of people now consume! By eating these foods a person will restrict vitamin C to less than 5 mg per day. The bare minimum RDA (Recommended Daily Alolowance) so far established for vitamin C is 90 mg per day for men and 75 mg per day for women – and this is highly contested as being far too low. There is a huge body of research now demonstrating that humans need several hundred milligrams (some believe more than a thousand) per day to achieve optimal health.

Vitamin C is a critically important nutrient for humans since our bodies are unable to synthesize it. In the wild, fruits and vegetables would be the main source. Vitamin C bolsters the immune system and is critical to connective tissue integrity and health. In its absence, the nutritional disease scurvy occurs resulting in a sort of meltdown of the basic structure of the body. Teeth fall out, internal bleeding occurs and it can cause a miserable death. In days gone by, ancient mariners feared the disease more than capsizing. But left out to sea long enough with only bread and salted meat they were almost sure to suffer it to one degree or another

Heart disease is a leading killer in modern society. Dental disease is epidemic. Both of these conditions can be initiated or fostered by vitamin C deficiency. There presence may in fact be the very marker that vitamin C deficiency is widespread. Coronary and cerebral vessels lose their integrity leading to heart attacks and strokes, and periodontitis (gum recession, bleeding and oral infection) leads to loss of teeth, foul breath and seeding of the body's organs with pathogens.

Vitamin C is not a silly nutrient to be ignored or played with. Do not assume that because you seem healthy at the moment that chronic degenerative disease is not incubating within. In fact, if you are eating exclusively processed modern fare, you can count on it.

Convert the diet to more fresh and raw foods (See authors The Thinking Person's Master Key to Health (CD),
Product_Code = EDCD21 & Category_Code = EDUAIDS & Product_Count = 0. Note that there were no fresh foods in the test diet. And certainly taking daily vitamin C supplements (500-1000 mg per day) is prudent insurance given that normal diet fare is clearly vitamin C deficient.

. (Am J Clin Nutr, 1997; 65 (5): 1434-40.)

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Source by Dr.

How to Make Fluffy Scrambled Eggs

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How to Make Scrambled Eggs

If sleeping is Heaven, and the frantic late-morning swirl of looking for homework, backpacks, umbrellas, lunches and jackets is Hell, then scrambled eggs for breakfast is the blissful purgatory in between. With dim lights and good food.

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Vitamin D Supplementation – We All Need to Supplement

How do you know that you need vitamin d supplements? The symptoms of vitamin d deficiency include weakness, fragile bones and impaired immunity. Though it may not always be the case and thus medical attention should be sought before pursuing a treatment program. With compromised immunity it is very common that the victim will suffer more than one vitamin d related ailments such as rickets. Also body and muscular stiffness are some symptoms to watch out for when diagnosing vitamin d deficiency.

After establishing that you are deficient in vitamin d, a supplementation program should be started immediately. This involves getting new sources of vitamin d other than the usual of sunlight and foods. Supplement is term used to describe dosages which have more of a required nutrient. In this case vitamin d supplements occur in capsules or liquid form. If possible, the supplements should be taken during meal times or daily so as to reduce the chance of skipping unintentionally.

Persons who stay indoors or live in cool temperate regions are at high risk of suffering from vitamin d deficiency. Also persons with dark complexion or the elderly have lower absorption rates of uv light from the sun. The sun which is a critical catalyst in the formation of vitamin d then loses its efficacy. Also temporal measures meant for skin preservation such as applying sun screen, can hinder the contact of the sun’s rays with the skin.

Vitamin d supplementation can also be recommended for persons who are deficient in calcium mineral. This is because they go hand in hand; calcium absorption is facilitated by vitamin d. In real sense, vitamin d acts in a similar way as hormones and influence the way calcium and phosphorus are absorbed. Limited levels of calcium indicate a problem with the proportion of vitamins in the blood stream. A regular supply should amount to between 30 and 80 nano grams per milliliter of blood.

In the current age and century, the need for vitamin d supplements has dwindled. This is because persons have become more aware of their diets and improved their quality of foods. Nearly all foods contain one or more of the vitamin d sub-constituents. Most of the foods especially dairy products are fortified with vitamins d and thus form some of the basic and most practical source of vitamin d supplements. Some supplements are provided in salt form such as carbonates or phosphates.

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Source by Roper Comptois

Grilled Chicken Caesar Salad

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Caesar Salad with Grilled Chicken Recipe

Caesar salad is a classic. Crisp romaine, rich and garlicky dressing, crunchy croutons, and the pungent tang of good Parmesan—they come together to create a uniquely balanced salad.

This version adds a smoky element with the grilled chicken and the grilled garlic croutons.

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Meal Plan for June Week 1

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June Week 1 Meal Plan

This month, we welcome back Marta Rivera for more of her meal plans. Marta is a trained chef, mom of twins, and Army wife – and she is also one of our Simply Recipes recipe testers!

One of the misconceptions some people have about homeschool families is that we have really lax schedules. Really, we’re all in the same chaotic boat as far as scheduling goes.

Thankfully, for most of us, summer vacation is nigh!

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How to Convert Your Favorite Slow Cooker Recipe to the Pressure Cooker

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How to Convert a Slow Cooker Recipe to the Pressure Cooker

This post is brought to you in partnership with Mealthy. Check out their new Mealthy MultiPot!

Did you know that slow cooker recipes are really easy to convert to the pressure cooker?

As long as you keep a few basic rules in mind – like how much liquid to use and how to adjust the cooking time – turning your favorite all-day slow cooker recipe into a 30-minute pressure cooker special is straightforward and simple.

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No Carbs After 5:00 pm Diet

We need carbohydrates in order to have energy to make our body to function probably. In fact, food with carbohydrates can make us feel full. However, they are also considered one of the things that can make us become overweight. It is because carbohydrates will be converted and stored as fat in our body.

As a result, there are diets which focus on cutting down the consumption of carbs. These diets are usually called low-carbs diets. They can be the most effective diet plans if you can take it in the correct way. And one of such low-carbs diets is called “No Carbs after 5 PM” diet.

The “No Carbs after 5 PM” diet is also called Carbs Curfew diet. The basic idea behind the dieting plan is that you can lose weight easily if you do not take any carbohydrates after 5 p.m. This is because the intake of calories will significantly decrease when you cut the intake of carbohydrates after 5 p.m. And you will eat more proteins. As a matter of fact, it will make you feel full and at the same time healthier. This is really a simple dieting plan. Most people can understand the idea behind it and how it works without difficulties.

The dieting plan will be last for 28 days. The dieter can choose what they eat for the three meals everyday. However, if the dieter wants to have snacks, he / she can only take vegetables and fruits. And it is mandatory for the dieter to drink one pint of skimmed milk everyday. Exercising is also a must. The exercises are designed to speed up the effect of weight loss. Usually the exercises will be long walks and some exercises for the abdominal muscles. What is good about this eating plan is that the dieter will have plenty of options regarding the food he / she can eat. The dieter will certainly find it a lot easier to stick to the eating plan.

As a matter of fact, some dieting plans are consider more difficult for people to stick to them. The Atkins diet is any example. However, this is not the case of this dieting plan. This is especially true when the dieter can take foods which are rich in carbs and proteins for breakfast and lunch. It will be alright as long as he / she does not take any carbs after 5 p.m. However, one problem of such diet is that the weight loss speed can be quite slow. It will not suit people who want to lose weight in a fast way.

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Source by Antony Lee

Gluten-Free Chocolate Cake Donuts

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Vegan Gluten-Free Donut Recipe

We have a great vegan donut shop here in Seattle called Mighty O, and when out of town guests come to visit, my husband and I like to bring them in to check it out. Sometimes it can take a little arm-twisting (no, really, I swear they’re good!), and I get it: I’ve had my fair share of ho-hum vegan baked goods.

But these donuts are truly exceptional because they taste like a traditional donut you ate while growing up as a kid. The texture is spot on—super tender and light.

So, I figured it was time to try my hand at making them at home. I went one step further and made my version gluten-free, so everyone could enjoy them.

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Diet Tips For Abs – Fat Loss Secrets Revealed

Abs are the hardest most coveted aspect of the human body that people desire. There is billions of dollars spent per year on fat loss supplements, ads, gadgets, gimmicks, books, manuals, and gym memberships all in the quest to get the perfect body, or in this case, a set of sculpted abdominals. Some people get to their goal, while others don’t. Actually, most never get to this goal of having a six pack because they lack a solid diet plan.

Without dieting and losing the fat around the middle, you will never see those six packs, plain and simple. But don’t worry, because I am going to give you my simple dieting guide to get you to where you need to be. Just follow the information below and take action right away.

First thing I wanted you to do is get rid of all the junk food in your house. This is cookies, cakes, candy, chips, ice cream, pretzels, and pudding snacks. I will even throw in breads, pastas, bagels, and muffins into this mix. All of this stuff is made out of processed wheat, flour, and garbage. They contain high amount of Trans fats. You do not need it in your diet and will hurt your fat loss efforts.

For your diet, you are going to eat 5 meals a day. This is going to be 3 solid meals and 2 snacks in between breakfast and lunch and lunch and dinner. You will not eat anything after dinner time.

For your first 3 meals you will consume protein and carbohydrates. The carbs can only come from fruit. The protein can come from lean sources such as chicken, eggs, fish, turkey, etc.

The last half of the day you will consume no carbs, just protein and healthy fats along with tons of fresh green veggies. Again, the protein can come from lean sources like stated above. The healthy fats can come from natural peanut butter, olive oil, or fish oil. The green veggies are going to fill you up and provide a ton of fiber to your diet. This will also help in losing weight.

All in all, this is a fairly simple laid out diet, but there was a lot of trial and error and time and research put into this type of eating. By combining certain foods at certain times can make a huge impact on your physique. Trust me. Just do what is stated above and you will be losing fat in no time.

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Source by Jared DiCarmine

8 Simple & Satisfying Vegetarian Dinners

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Vegetarian Dinners

What’s for dinner? The question never stops being asked or needing to be answered!

If you’re a vegetarian, or just really like eating that way often (like I do), it can be especially easy to fall into the same defaults: breakfast-for-dinner, soup, pasta, tacos.

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