Doctor's Diet Weight Loss Nutrition Secrets

No program is so good that it can ignore the 3 factors above. Today, we're going to get the doctor's secret advice on how to eat for fat loss.
First up, Dr. Dave...
For his diet secret, he recommends eating the 4 to 5 broccoli florets, 4 to 6 fish oil, a handful of berries and 10 to 16 ounces of water before each meal.
Yes, that sounds weird. But there are reasons to do this.
The fiber from the broccoli will help fill you up and control your blood sugar. And the water adds to stomach volume, helping to fill you up and control your appetite even more. The fish oils and berries are in there for health promoting reasons.

And not only will the fiber and water help you control your appetite at this meal, but at following meals as well. That's why I urge you to start the day off with a fiber-rich, protein-rich breakfast. It will set the dietary tone for the day and help you prevent constant hunger between mini-meals.
So fiber-rich vegetables and calorie free liquids are a great "pre-feast" strategy to use over the holidays to control your appetite.

(And if CB could make that pre-meal snack any better, what would I add? Green Tea, of course.)
Heck, that pre-meal snack would be healthier than most people's entire daily nutrition.
Next up, advice from Dr. Phil (yes, that Dr. Phil). His secret advice is that all of your food choices should contain a large nutrient-to-calorie ratio - something he calls, "High Response, High Yield Nutrition".
Examples of this include eating a whole piece of fruit instead of drinking juice, eating green leafy vegetables as a side dish rather than mounds of potatoes, and snacking on healthy-fat rich almonds rather than killer-fat containing potato chips.


Give your body fat the old heave-ho...

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. 

For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

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Nutrition and Diet Importance During Cleansing

These toxins can affect our health and lead to water retention, premature aging, and increased risk for a comprised immune system. To avoid these health risks, you should rid your body of these toxins.

You can get rid of these toxins by cleansing your body. There are many benefits to cleansing, such as improvements in energy levels, vision, hair, skin, mental attitude, and the ability to handle stressful situations. Those people who have cleansed their bodies have also reported weight loss, increased healthy skin, improved concentration, more energy and an overall healthy body. The problem with a lot of cleansing methods is that although they rid your body of toxins, they also deprive your body of the nutrients that it needs. By performing a nutritional cleansing, you can get rid of the toxins in your body while simultaneously providing your body with the necessary nutrients.

It is very important that you maintain adequate nutrition and diet while you are cleansing your body. The ultimate goal of doing a body cleanse is to become healthier, but you can't achieve this if you aren't getting all of the nutrients your body needs.

There are many vitamin and nutritional supplements you can take while you are doing your cleansing to make sure you are getting the necessary nutrients. For example, Cleanse for Life, IsaGenix Greens, IsaFruits, IsaOmega Supreme, Natural Accelerator, FiberPro, Multi-Enzyme Complex, C-Lyte, and IsaCalcium.

You can purchase some of these supplements at a health or nutrition store near you or on the Internet. You should take caution when ordering anything on the Internet that you will be ingesting. Make sure the company you order from has a good reputation. Instead of simply ordering whatever has the lowest price, look for things like testimonials and customer reviews.

With all of the toxins that our bodies come in contact with on a daily basis, it would be a good idea to a body cleansing. There are many types of cleanses, but whichever type you choose you need to make sure that you are going about it in the healthiest way possible. Get the necessary supplements to stay healthy during your cleansing and get rid of the toxins in your body. You will be grateful you did when you have more energy, well balanced diet during your cleansing experience and wonderful feeling of being healthy without all the toxins dragging you down each day.

If you want to learn more about Nutrition Diet During Cleansing please click here:
http://www.healthandwealthsuccess.net

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Getting Kids Involved in Nutrition Early

Last year when many schools around the country implemented new school lunch guidelines, the move sparked protest among students and the movement got off to a rocky start.

Children resoundingly rejected the new menus, forcing many school districts, Los Angeles Unified School District included, to re-evaluate their implementation plans.

The difficulties and issues school districts are facing with school lunches, however, run much deeper than just picky eaters. If a school district wants to instill a healthy lifestyle in students, they must implement nutrition plans that educate beyond the lunchroom.

Children must be taught health and nutrition at a young age, and then these plans must be executed throughout their educational career.

An example of one school doing this is Mark Twain Middle School in Los Angeles. They use a school garden as a catalyst for learning in various subjects like math and history, while using the food grown in the garden for school lunches.

This has led the Los Angeles school board to vote to expand nutrition education to be integrated into the curriculum.

"We have a sacred obligation to make sure we do everything in our power to raise the quality of our nutritional content," Los Angeles Unified School District (LAUSD) board member Steve Zimmer said to The Los Angeles Times.

While they may not need to be as extensive as Mark Twain Middle School, other school districts must follow LAUSD's example if they want their new school lunch plans to have a lasting effect on children.

In addition to implementing nutrition programs into the curriculum, other measures can be taken.

Deborah Lewison-Grant and Carolyn Cohen, Co-Founders of FoodFight, an organization dedicated to raising health and nutrition awareness in schools, explained that teachers should set the example.

"We can't expect students to make healthy choices (either in or out of school) while the adults in their learning communities are plunking down sugary drinks, chips and candy bars on their desks and ignoring conventional wisdom about eating well balanced meals," Lewison-Grant and Cohen wrote in a blog post.

They continued, explaining that, however, teachers themselves must be educated in nutrition as well.

"At the same time, we can't expect teachers to act as role models for their students without giving them the knowledge they need to make healthier eating and buying decisions and supporting their own health and wellness needs," Lewison-Grant and Cohen wrote.

Ultimately, a combination of example and education is the only way to truly get children to adopt a healthier lifestyle. Just giving kids a new menu won't cut it, because they just won't eat.

360 Education Solutions is your advocate in the search for quality online teaching degree programs. As an advocate group founded specifically for educators, we provide you with the support and information needed to help you achieve your teaching certification and educational aspirations. http://www.360-edu.com

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10 Basic Nutrition Rules for Workout Beginners

Nutrition makes up at least 60% of your training regimen. It's great to exercise but what you eat will play a larger role in how well you develop. This article covers 10 basic rules to follow when training and wanting to eat healthy to get results.

1. Carbohydrates (40-60% of calories per day)

Carbs are used to replenish glycogen stores in your body which is used for energy when you exercise. As a general rule, 2 - 3 grams of carbs per pound of body weight should be your goal each day. Slow digesting carbs will be used for your meals but will slow you down if eaten pre-workout. More on this later.

2. Protein (20-30% of calories per day)

Protein breaks down into amino acids that your body uses to build muscle fibers and in some cases, it provides an energy source as well. Depending on your fitness goals, the amount you eat will vary but as a general rule, if you are an average gym goer, 1 gram per pound of body weight will do the trick. Stick to chicken, turkey, lean beef, fish, eggs and dairy as sources.

3. Fats (20-30% of calories per day)

Yes, there are a number of bad fat sources you should avoid but there are also quite a few good ones too. Experts say that 20-30% of your calorie intake should be from fat each day. A higher fat level means a better supply of testosterone to your body. Without it, you will not grow muscle very well. Red meats will give you the saturated fats you need with mono unsaturated fats coming from nuts, avocados olive oil and peanut butter. Omega-3 oil are really good fats and come from fish and walnuts.

4. Calories

The more you exercise, the more calories you burn so you will need to eat more than an average person will eat. On the high side, 20 calories per pound per day is plenty. See how your body reacts and adjust accordingly.

5. Several Meals a Day

The standard 3 meals a day is not the norm any more. Most trainers now recommend 5-6 smaller meals each day which works out to eating every 2-3 hours all day. This will help to feed your body the nutrients and energy it needs consistently so it will grow.

6. Eat Before Bed

Contrary to what some will say, eating late at night is not a bad thing. You will be "starving" your body for the next 8 hours so a good supply of nutrients and slow digesting protein will help to keep the muscle build activities going. Casein is a good choice and is found in cottage cheese. Eat some healthy fats as well in the form of mixed nuts or peanut butter.

7. Shakes

Protein shakes are easily digested and will give your body a quick supply of protein and carbs pre and post workout. Aim for 20 grams of protein with 40 grams of carbs as a post workout supply within 30 minutes of finishing exercise and again an hour later.

8. Carb Types

Pre-workout (30 minutes before) eat a slower digesting carb to supply blood sugars for your training. Eat fruit or whole grains bread. Post workout will be different. Your body needs energy quick so stick to faster digesting carbs like white bread, potato or a sports drink like Gatorade. These drinks contain sugars and will spike your insulin that helps your body create glycogen and transport nutrients to your muscles.

9. Creatine

This is the most researched supplement on the planet. It is considered very safe to use and will help you to develop muscle mass quicker.

10. Hydrate

Loss of water will kill your chances of training well and getting results. Especially with creatine use, you need to drinks lots of water every day to build muscle mass and to flush out waste by products of metabolism.

My name is Jacques Delorme and I run a youth nutrition blog at http://visportsnutrition.ca where you can get all sorts of information on nutrition, exercise and motivation for youth athletes. Visit my site and feel free to leave comments and questions if you need more information.

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5 Food Nutrition Tips to Help You Look Young Longer

Are you concerned that you are beginning to show the first signs of aging? The part of your body that gives away your real age is your skin. It gets easily damaged as you grow older since it becomes thin and fragile. You might be tempted to use lots of anti-aging products on your skin in order to stay young for long however they have limited effect. Your metabolism also slows as you become older. You'll find that you no longer have high levels of energy and that you also put on weight easily.

You'll find it a lot easier to look and feel young if you ensure you get the best possible food nutrition. In fact, it is imperative that you use the following tips:

- Eat lots of foods rich in anti-oxidants. Many fruits, especially berries, and vegetables are loaded with anti-oxidants which ensure that the damage caused by free radicals is reduced to the absolute minimum. Your daily diet needs to have plenty of brightly coloured foods which contain essential phytochemicals.

- Eat foods filled with vitamins. Certain vitamins help in the production of collagen and also in the replication of cells. This enables the cells of the skin to remain thick and strong, ensuring that it withstands the negative effects of UV rays and heat.

- Consume plenty of probiotic foods. These foods which contain live bacteria help improve your digestive processes. This in turn ensures that your metabolism is high and also that your body is able to absorb all the nutrients contained in your food.

- Include moisture-rich foods in your diet. Water is absolutely for healthy skin and excellent metabolism. Foods such as watermelons, cucumbers and apples ensure that you get the moisture you require.

- Add foods containing natural phytoestrogens to your diet. Phytoestrogens have the ability to put the brake on the aging process. Yams and chickpeas and also foods made out of soybeans (tofu, soymilk, edamame) are great sources.

You will definitely be able to stay young longer as long as you watch what you eat. Make sure that you pay a lot of attention to the subject of food nutrition because it is one of the keystones of good health and youth. You won't need to spend a lot of money on beauty treatments that don't even give you the desired results since your diet will take care of it for you.

Are you ready to feel healthier and have more energy?

Head over to the NLN home page and learn how to fix your diet and eating habits
Diet and health advice from a highly rated nutritionist.

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The Benefits of Sports Nutrition Drinks

We all know that workout routines and intense exercising can dehydrate the body thus increasing the chance of a circulatory condition or stroke. That's why sports nutrition drinks are almost mandatory in some cases and even enjoyable when they're all natural. If you want to know what type of nutrition drink is the most appropriate, make sure you consult a specialist first. During a workout routine people lose a lot of fluids and electrolytes, such as calcium, magnesium, phosphate, potassium, etc. The purpose of nutrition drinks is to replace these substances and restore the balance.

Nutrition drinks come in different shapes, colors and they all have similar ingredients; some of the best known brands are Ensure, Boost, Sustacal, Resource, Gatorade and more. Even though it is more comfortable to buy a drink that is already made and can provide you with all the minerals you need during exercise, it is best for you to buy some fruits and make your own healthy drink. Apples, oranges and grapes are thought to be some of the best, since they have glucose and fructose sugars, as well as potassium. Adding a tablespoon of salt replaces the sodium lost during the exercise and gives you energy..

Check out these tips and you'll know what to take if you want to be energetic an entire day. The best time to drink your homemade nutritious shake is during your training. If you use it before, the body will begin to produce insulin that could lead to hypoglycemia in the middle of your workout. Also, it is better if you drink a nutrition drink rather than eating a nutrition bar because food remains in the stomach for a longer period and the needed carbohydrates will not be absorbed at the right moment. Another useful rule is to sip a quarter of rehydration fluid per hour, when working out throughout the day.

You should always try to drink a lot of water, although it's not as nutritious as an energy drink. When you exercise and you solicit your muscles, you lose a lot of water, amongst other minerals. Sports nutrition drinks can help you regain that energy fast and effective.

Water is replaced only with water, so make sure you drink two glasses before training even if you're not thirsty. At least 2 more glasses will work miracles on your body. You will feel rejuvenated and you will have the power to exercise more which is also the purpose of your entire exercise. Sports nutrition drinks are a must while working out, especially when it's an intense routine. Even though you think that you are strong enough to keep up, your body will tell you otherwise at some point.

Doing exercise every day of the week, every week of the month, and so on, will make your body lose minerals and fluids that must be replaced. It is not healthy leave a gap and stay without vitamins because in time the body will get weaker and weaker. Making your own nutrition drinks from fruits and veggies is also a viable alternative to buying branded liquids at the store.

For reviews on Sports Nutrition Drinks such as the Redline Energy Drink visit Sport Nutrition Drink

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Nutrition in Sport

There are a lot of common misconceptions with correct nutrition whether it is for general health and well being or race and high performance situations, most people these days don't actually take in the correct amount of nutrients and minerals required for a general healthy diet as most the most common product missing from a healthy balanced diet is plenty of fresh fruit and vegetables which taken in the correct quantities can improve your own quality of life due to the human body being able to operate a lot more efficiently which also boosts your immune system so you are a lot less susceptible to basic illnesses like the common cold. 

Even if you do catch an illness like the common cold a healthy diet can actually speed up your recovery so it can be out of your system a lot faster meaning you can spend a lot less time suffering and feeling sorry for yourself.

Most people like I have said before do not cover the basic requirements for a healthy diet and within that group of people those that exercise regularly and train hard to improve their own performances are no exception as most of them believe exercise is enough for them to have a healthy lifestyle and by training hard and regularly they can eat and drink poor quality food and drink and still live forever.

 This is generally not the case as correct nutrition is a massive part of a normal lifestyle let alone one that involves an individual constantly striving to achieve their personal goals in sport whether that is winning races or beating a personal best time on a regular training circuit. Correct and proper nutrition can help you make bigger leaps and gains in your own sport or quality of life mainly because the body will be more 'primed' and ready, this also goes against the most common excuses made by individuals rejecting change to their poor diet to a healthier balanced diet like;

"It won't make that much difference to me as I'm not that fit anyway"

Or

"I would gain more if I train harder and lose weight instead"

Or

"It's not like I am racing the Tour de France so I don't need to take it that seriously"

All these excuses are very poor reasons not to as the reason top athletes are at the top is because they train hard but also take in a healthy diet in order to reap the full benefits from training which include; the body being refuelled properly so you don't feel the need to eat everything in sight after exercise, having a lot more energy to start with so you can exercise for longer and more efficiently meaning you will increase your fitness and performances a lot quicker,

 the body will also become used to burning better quality food so you will again find an increase in fitness, well being in general and you will find the body will be storing less fat as the fat will be used as fuel but there will also be less trans fats and saturated fats in the body.

To follow correct sports nutrition in this modern era the human body now requires a larger percentage of carbohydrates in a general diet in order to fuel the body enough for exercise but also to refuel the body after exercise for better recovery, a common misconception is that for optimal recover you need to take in a large dose of protein after exercise to rebuild the muscles, 

what is generally more important for recovery is taking in more carbohydrates to refuel but also to take in more amino acids which are required to break the protein down so the body can use it to rebuild the muscles. There are generally a lot more supplements and nutrients that need to be taken in for optimal recovery but you will find certain supplements won't be in basic recovery drinks so in a way recovery products are very much a 'you get what you pay for' product as you can buy recovery products at half the cost of another brand but that doesn't necessarily mean you are getting more for less as generally you will be paying for less ingredients and sometimes a lower quality of ingredients which can actually be counter productive in some cases.

The easiest way to take in carbohydrates and electrolytes to fuel and hydrate the body during exercise is now in very convenient methods compared to carrying sandwiches and fruit around during exercise, most brands now have produced a 'energy bar' which is a very quick and easy way to deliver key nutrients, carbohydrates and more calories to the body,

 calories aren't a bad thing to take in during exercise as you can't exercise without burning calories as they are a key fuel source for the human body. Another quick and easy method of refuelling and hydrating the human body is again a lot of nutrition brands have produced products in powder or tablet form which you can then mix with water to have a drink that contains enough carbohydrates to fuel the body for longer but also deliver it faster through the body as it is already in liquid form, another key ingredient which is sometimes overlooked in 'sports drinks' is electrolytes as they are very important salts needed in the body which you lose through sweating, without enough electrolytes in the body can then cramp up which is something which will not go away quickly whilst exercising.

As outlined above the key points are as follows:

1) good nutrition can benefit everyone whether they exercise or not

2) good nutrition for those who train and exercise isn't just for professional athletes as good nutrition can also give you that extra advantage your looking for without spending every waking minute of your life exercising and training.

3) modern energy and recovery products are a good way to help put in the correct amount of nutrients and carbohydrates during exercise and training without carrying a fruit bowl around with you.

4) without correct nutrition and a balanced diet with enough carbohydrates in your diet for exercise and training your body can get run down and lower your immune system so you are more susceptible to illness, a good quality recovery product can help prevent this.

Why not have a look at what sort of nutrition is available.

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How to Practice Good Sports Nutrition

Sports nutrition is defined as the study and practice of nutrition and dieting as it relates to athletes and their performance. It is mainly concerned with the types and quantities of food and drink ingested by athletes and deals with vitamins, minerals, supplements and organic substances such as carbohydrates, proteins and fats, which are the most important macro-nutrients needed to build the ideal athletic diet.

Sports nutrition is something you'll commonly hear in strength and endurance sports like weight lifting, swimming, cycling and running because these are the sports that require athletes to strike a perfect balance in order to sustain themselves during intense workouts and competitions. Sports nutrition is a concept that has been around since the time of the ancient Greeks, who credited their Olympic victories from being able to ably combine wine, meat and bread that gives them all the nutrition they need, as well as the strength and energy to win challenging competitions.

Sports nutrition these days has come a long way from the simple bread, meat and wine regimen of the Greeks. Continuous study has proven that diet along with specialized exercise and training routines enables athletes to lead healthy and productive lifestyles and helps them prevent or manage non-chronic diseases like non-insulin dependent diabetes, hypertension, coronary heart disease and osteoporosis to name a few.

What you eat and what you drink greatly affects your performance and how you feel during your workouts/training which is why knowing your basics on sports nutrition can not only help keep you healthy but also ensure you make the most of your exercise routine. It is known to often focus on carbohydrates, an example of which is the training routine of endurance athletes, who load up on carbohydrates days before their event to boost their performance. It is also best to complement your diet regimens with the best sports supplements as well to take care of any nutritional gaps.

Sports nutrition goes beyond what you eat because you need to consider the times when you need to eat as well as coordinating your meals, snacks and drinks helps you maximize your workout. For starters, you need to eat something every 2-4 hours to keep your blood sugar levels stable and your energy high enough to boost your metabolism. By coordinating your meals and snacks, you make sure that you are never too hungry to reach for the nearest bag of chips and will be able to train at any time during the day.

Ideally, you will need to eat a pre-exercise meal that will depend on the kind of exercises and workouts you do but generally they should be food that is easily digestible and high in complex carbohydrates like pasta, breads, salads and fruits. You can also go for a big salad that is high in protein or select a small amount of lean meat like chicken or fish.

 If you're the type who likes to train or exercise in the morning, a light snack of fruits, toast and an egg will probably be best.

On the other hand, if you would prefer to have a snack thirty minutes before you start your workout, it would be best to partake of trail mix, half a granola bar, a big banana or a few graham crackers to get your energy levels going. 

Remember though, to drink lots of water before you start working out so you can replenish the electrolytes you lose when you sweat. Make sure you keep yourself hydrated before, during and after your training and workouts to keep from being dehydrated.

To maximize your training and exercise, you need the best supplements to complement your sports nutrition efforts. Find them all at affordable prices on http://www.nutritionwarehouse.com.au and be at the top of your game every time, all the time.

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Nutrition Is The Best Medicine

March is National Nutrition Month. Personally, I think nutrition should be front and center in our health all year. It's the only side-effect free medicine!

For example, omega-3 fatty acids are known to help lower cholesterol. The Mayo Clinic lists fatty fish, such as salmon, as it's #2 food to help lower cholesterol. That's because natural wild-caught salmon is rich in omega-3 fatty acids. 
A study in the New England Journal of Medicine produced a study that showed healthy mono and poly-unsaturated fats can lower cholesterol as much as 18%. Eating 1-2 servings of salmon per week and combining that with other food with healthy omega-3 fatty acids, such as walnuts, olive oil, flax seeds and Brussels sprouts, can help lower your cholesterol without dangerous medications.

Nutrition also plays a huge role in keeping kids healthy and active. Kids who eat a healthy diet and are allowed to play as children are supposed to experience less illness, are of a healthy weight and have better concentration.

Recently, there has been much controversy over type 2 diabetes in children. Sadly, many of these reports sideline or completely forget that the top recommendation for children is to eat a diet rich in fruits and vegetables and run around to burn energy. What frightens me is the second recommendation is to give metformin to children. 
Not only is this drug not test on children, the side effects are scary. WebMD lists the side effects as sinus infections, head pain, nausea, diarrhea, swelling of the abdomen and inadequate vitamin B12 absorption. The manufacturer's website confirms this, and lists nearly 20 more side effects. Diarrhea and B12 deficiency in children can be fatal side effects in children.

What people sometimes forget is that diabetes is a disease that originates in sugar control problems. Type 1 diabetes is an autoimmune disease that destroys the pancreas in kids. Type 2 comes from overeating sugar. It's easy to stop overeating sugars: Eliminate pre-packaged foods, soda and candy from the diet, focus on fruits, vegetables and quality meats and get plenty of exercise and fun.

The problem of being overweight can be solved with nutrition. In fact, nutrition and exercise are the only two methods of weight loss that has no side effects, is long term and never been pulled off the market. It's the only safe way. Switching unhealthy pre-packaged foods for healthy, fresh foods is the best way to incorporate good nutrition.

Our local farmers are a treasure trove of fruits and vegetables. Look at some of their stands this month. You will find fresh fruits and vegetables that these very farmers grew themselves. 
Yes, I know it is March and yes, we do have fresh food. Rhubarb, mushrooms, lettuces, spinach, parsnips, radishes and peas can all be grown with a little care to be harvested now. Much more is available from local greenhouses. Apples, squash and onions can be stored and used throughout the winter. Shop around, you will be surprised!

Christina Major is the Naturopathic Doctor and Holistic Nutritionist of Crystal Holistic Health Consulting. Crystal Holistic Health helps people, especially women, who have Type II Diabetes, High Cholesterol and High Blood Pressure lower their numbers, get off medication and increase their energy so they can save money, take back control of their lives and improve the health and happiness of their families. You can get a free report on health at http://www.crystalholistichealth.com/

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