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), http://wysong.net/Merchant2/merchant.mvc?Screen=PROD&Store_Code=WOTTPWS&
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.

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

Vegetable Protein Has One Definite Advantage Over Meat Protein!

A study shows plant protein has some benefits that meat protein lacks, it is recommended we add some amounts of vegetable protein in our diet for better health.

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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

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

Weight Loss Diet Foods – Everyday Foods That Will Help You Lose Weight



We all have been on a diet at one point in our lives, whether to fit into a summer bikini or to try to shed the spare tire, but what are some healthy weight loss diet foods that can help us lose weight? These diet foods should have some basic nutritional value, but also be low in calories and fat.

Some popular dieting food includes pickles, which actually burn more calories to eat than that contained in them, as well as raisins and nuts. Weight loss diet foods such as vegetables are much lower in calories than potato chips, and are portable so that they can be brought anywhere for quick and nutritious snack.

Other healthy meals such as salads with grilled chicken for dinner or lunch can be quite healthy, but only if you refrain from adding excessive amounts of salad dressing and bacon bits which turn diet foods into calorie bombs.

While we all like bread products such as muffins, croissants, cookies and potato chips, most dietitians would not consider processed bread products to be listed in the category of healthy foods. This is because the calories gained from say processed white bread may not contain a lot of protein, and carbohydrates are basically turned into sugar inside your body.

Some healthier options if you want to eat more weight loss diet foods are whole grain bread with flax. These breads may actually contain a certain amount of dietary fiber, and various other types of bread may actually be fortified with protein to make them healthier.

If you are serious about incorporating healthy eating habits into your diet then consider increasing your intake of fruits, vegetables, and lean fish. Remember, anything fried likely has a large number of calories and won’t help you lose weight in the end.





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Source by Spencer Ray

Diet to Lose Tummy Fat – Burn Off Tummy Fat in 12 Weeks



In addition to the exercises you perform, you also need a reliable diet to lose tummy fat. Without diet control, all your efforts to burn off tummy fat will fail. You spend hours at the gym, tiring endlessly, without any results to show off. The one thing you lack will be diet control. The effortless way to lose burn tummy fat is to count calories. Here are a few tips you can implement from day one.

Drink Lot of Water

Taking optimum quantities of water every day will manage your appetite. Take two glasses of water at least an hour before your meals. This will prepare your digestive system. However, do not drink too much water with meals. If you do, it will dilute the digestive juices. It will be difficult for your body to digest the food you eat.

Eat Variety of Fruits & Vegetables

Salads, juices, etc are also good. Eat variety of fruits and vegetables. This way, your body will get all the essential nutrients, minerals, etc. In addition, fruits have edible fibers. These fibers are helpful in normal digestion and elimination. Eating plenty of fruits and vegetables is a way to burn off tummy fat. Eat strawberry, apple, avocado, pineapple, etc. It may not be possible to eat every fruit item in a day. You can eat them over a week or two.

Don’t Eat Refined Flours

Refined flours don’t have any nutrients or dietary fibers. They are empty calories. Most fast food items are prepared from refined flours, also known as white flour. Food prepared from refined flour is difficult for the body to digest. It also does not supply essential minerals or nutrients.

It is thus a good idea to substitute refined flours with wholegrain flours. Wholegrain flours do have high content of digestive fibers. They are easy to digest. While planning diet to lose tummy fat, this is an important part.

Cook Your Food

You may probably think you are too busy to cook. However, if you find time to do your cooking, you can cut unwanted fat and harmful substances going into your body. You have absolute control over the ingredients you pick. If you cook your food, you can adopt a diet to lose tummy fat and to keep it away.

Those are healthy tips to plan your diet to burn tummy fat and to keep your body trim and fit. You can implement these tips and know the joys of healthy living. However, diet is only part of the solution. The other part is exercises. Exercise daily and you will never have to worry about being overweight or having a fat belly.





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Source by David Hayford

The Top Two Vegetables To Balance A Weight Loss Diet



As we move forward to the future, more and more ways to lose weight are introduced to unsuspecting health buffs-from magic pills to diet plans and highly overrated gym gadgets and paraphernalia. What many people do not realize is that a healthy body, and longevity, for that matter, does not have any unknown secrets. All it takes, really, is to have a solid weight loss plan. In this article, we will be presenting three types of food that will help you achieve your weight loss goals, which is essentially a chunk of what we call a Mediterranean diet.

Asparagus

Probably one of the most balanced foods out there, asparagus may make your urine smell fouler than usual. For every 3.5 ounces or 100 grams of asparagus, your body will receive only 20 kilocalories of carbohydrates. This amount is little compared to what nutrition experts recommend, which is 300 grams. A simple diet for a weight loss plan that includes asparagus gives you a boost in Thiamine or vitamin B1, Vitamin B2 or Riboflavin, Vitamin B3 or Niacin, Vitamin B5 or Pantothenic Acid, and Folate or Vitamin B9.

A wholesome diet for a weight loss plan, should be rich in Vitamin B because this vitamin family is essentially responsible for good metabolism. These vitamins increase the rate of metabolism, thus burning fat faster and making the cells grow and heal faster. With this, you can expect healthier skin, better muscle tone, a boosted immunity system, and improved red blood cell count to fight anemia.

Broccoli

Cultivated as early as 2000 years ago, this vegetable was a highly valued source of nutrition among Italians but was not fully known around the world until the 1920s. Very similar to cauliflower, this is one of the must-haves on your dinner plate if you want the best simple diet for weight loss plan. Evolved from a wild variety of cabbage, this veggie dates back to the roman Empire then later on spread to the Mediterranean areas and was later introduced to the United States.

There are basically three main types of broccoli: the Romanesco, the Calabrese, and the Sprouting type. The Calabrese is found mostly in Great Britain and it is distinct because of its large head which measures up to 20 centimetres in diameter. The Romanesco has a fractal look and is kind of yellow green. The Sprouting Broccoli has thin stalks but similarly large heads with the Calabrese.

A well balanced weight loss plan must include, broccoli because it is very rich in carbohydrates, giving about 6.64 grams for every 100 gram serving. On top of that, it has a fair amount of dietary fiber which is a very important component of the digestive system. This prevents you from experiencing headaches and constipation.

As you know, a solid weight loss plan must include a good amount of carbohydrates to provide the body enough energy to burn. This also regulates sugar in the blood and is a good substitute for protein. What this does is to burn fats and prevent them from clogging the arteries and thereby avoid cardiovascular diseases.





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Source by Coran I Phillip

Help Yourself To a Healthy Diet For Stress Relief



You’re stressed, so you eat comfort foods to relax. But this puts on weight, which makes your body more prone to illness, which stresses you out even more. You needn’t stay trapped on this ride. By making good food choices, you can help your body help you to feel better. Here are some tips for having a healthy diet for stress relief.

Don’t Blame Yourself

So you’re stressed. It’s not your fault that you feel stressed and don’t want to diet. The human body has not evolved along with the speed of easy food distribution. Your body will naturally want you to eat high-calorie food because it doesn’t know when the next wooly mammoth migration will come along. And we don’t move around as much as we did thousands of years ago.

The human body is programmed to think it lives outside to work in the fields all day and not think about sticking to a healthy diet for stress relief. But it is your fault if you let your body rule your head. Your body can be retrained to crave more variety and better nutrition. It just takes practice; be patient with yourself.

Water and Fiber

If you don’t make any other change to your diet, just eat more fiber and drink more water. This greatly aids any healthy diet, for stress relief. Water and fiber help give you a full feeling and keeps away the painful constipation that often occurs to new dieters. Alcoholic beverages don’t count as water – in fact, alcohol dehydrates you and makes you thirstier. Fiber is found in fresh fruits and vegetables, whole grains, nuts and beans, and to a lesser extent in cooked vegetables. These are things you should be eating anyway, so think of eating more fiber as multitasking.

The Caffeine Kid

If you are used to drinking a lot of caffeinated drinks, hot or cold and eating a lot of chocolate, gradually cut back. Don’t go cold turkey – you may go through some painful withdrawal symptoms like migraines. This can greatly reduce your chances of sticking with a healthy diet for stress relief. Cut back one cup of coffee or one glass of cola for a week, and next week cut back yet another cup or glass, and so on.

Drink more water, herbal tea or fruit juice instead. You don’t see results right away, but keeping at it will give you the confidence to make other choices for a healthy diet for stress relief. That and you’ll sleep better, which can also lower your stress.





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Source by Roger Mitchell

Quick Healthy Snacks For Weight Loss



If you are trying to lose weight, you already know how much of an uphill battle it can be. It is very difficult to cut back on yummy food. In fact, you might find the very idea of cutting back on tasty snack items so hard that you might not be able to bring yourself to pull the trigger on your diet plans. The good news is that there are lots of tasty alternatives to fat-drenched and calorie-packed snacks. You only have to have a plan regarding these snack alternatives. Always think in terms of substitution. Most snack items have great alternatives that taste great but won’t blow you up like a blimp. Here are some great alternative snacks that cater to a wide range of tastes.

Yolk-free hard-boiled eggs with hot sauce

Looking for a protein-rich bite-sized snack that packs lots of flavor? By taking out the yolk out of hard-boiled eggs and giving them a dollop of Thai-style (sriracha) hot sauce, you can treat yourself to a great-tasting, satisfying snack that has quite a bit of protein and quite tasty to boot. The extra touch of Thai hot sauce adds a little zip to this great snack. Another bonus this health snack alternative brings to the table is that it is fairly easy to prepare. This snack doesn’t have as much calories as a whole hard-boiled egg because the yolk is taken on out. Also, the sriracha hot sauce has a very low amount of calories. This snack is so tasty and low-calorie that you can treat yourself to a double serving without feeling guilty.

Lean turkey salad strips with mustard sauce

Unlike oil-based salad dressings, mustard sauce is very economical in calories. How economical? We’re talking a tiny fraction of typical oil-based salad dressing. Despite its small calorie footprint, mustard salad dressings and sauces still pack quite a bit of a punch. Considering the special taste of mustard, you don’t need much salt to bring out its flavor. This is why mustard sauce makes for a great low calorie yet tasty condiment. Add this condiment to lean turkey salad strips to wake up the turkey’s flavor. Not only is this snack low on calories, it also contains healthy protein, and can be quite filling.

Air-popped popcorn

One of the worst snacks you can ever eat is the popcorn served up by movie houses. Seriously. Movie-style popcorn offer the worst of all snack options. Not only are they loaded with salt and potentially artery-clogging liquid butter, the popcorn itself is popped using hot coconut oil. Coconut oil is the worst form of cooking oil due to its high saturated fat content. Still, buttered oil-popped movie-theater popcorn sure taste great. Watching a movie simply won’t be the same without this great snack. Thankfully, there is a healthier alternative to this movie-theater staple: air-popped popcorn. With air-popped popcorn, you get a lighter alternative to regular popcorn with the same fluffy great taste. Top your air-popped popcorn with ‘butter’ sauces made from healthy low-saturated fat oils.

Peanut butter on wholemeal all-wheat bread

The peanut butter jelly is one of the most popular kids’ snacks-possibly of all time. What’s not to love? There’s just something about biting down on some fluffy white bread slathered with the thick protein-rich flavorful richness of peanut butter. Not only does peanut butter pack more protein than some dairy-based snacks, it is also a great source of Vitamin E and other nutrients. The problem with eating a typical peanut butter sandwich on white bread is that you might be eating a sugar-rich snack. Many of the major brands of peanut butter sold in the United States contain lots of sugar. This sugar is usually in the form of high fructose corn syrup. It doesn’t help your health much that you’re enjoying your peanut butter on fluffy white bread. The problem? This type of bread had most of its dietary fiber and nutrients stripped out. For a healthier alternative, try unsweetened or plain ground peanut butter with little or no salt content spread on top of a whole meal whole wheat bread.

Soy milk with ground flaxseed

A cold tall glass of milk is a snack in of itself. Not only does it taste great, it can also be very filling. This is why enjoying a glass of milk with a cookie is such a classic snack for American kids. The problem with this snack combination is that milk packs lots of cholesterol and is a high calorie drink. Even if cow’s milk contains lots of protein and calcium, these aren’t as easily absorbed by the human body like we’ve been led to believe. Animal-based protein tends to lead to acid formation which gets in the way of our bodies’ processing of the amino acids these proteins contain. Our bodies use amino acids from the meat we contain to build new protein muscle tissues. If you are looking for a snack alternative that is as filling and satisfying but without the health issues, you might want to replace your afternoon or pre-lunch milk and cookie snack with a tall glass of soy milk loaded with ground flaxseed and maybe an oatmeal low-sugar cookie. Why? Not only does this snack alternative have lots of protein with fewer calories, you also feel lighter on your feet after drinking cholesterol-free soy milk. You don’t get that heavy feeling when you ingest the liquid cholesterol included in cow’s milk. Adding flaxseed to your soy milk reduces your cravings because the dietary fiber in ground flaxseed expands in your digestive system. As a result, your system sends less hunger signals to your brain. The brain-boosting and healthy Omega-3 fatty acids in flaxseed is also a great bonus.

One of the biggest challenges with dieting is how to manage your snacks. It is very hard to keep from snacking. The most practical way is to snack smart instead of trying to avoid snacking altogether. Keep the alternative snacks above in mind so you can lose weight with compromising on taste.





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Source by Matthew H Arthur

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