Health Club | Your Portal for Health Information and Lifestyle » Diet Tips http://health-club.org Health Club is your source for health information and wellness articles, information about vitamins, supplements, nutrition, medical information, weight loss and diets. Wed, 16 Jan 2013 15:06:01 +0000 en-US hourly 1 http://wordpress.org/?v=3.5 Diet Plan after Dental Implant http://health-club.org/diet-plan-dental-implant http://health-club.org/diet-plan-dental-implant#comments Tue, 31 Jul 2012 21:39:08 +0000 Healthy Eating http://health-club.org/?p=2460
Diet Plan after Dental Implant

Diet Plan after Dental Implant

After undergoing a dental implant surgery, you need to employ dental implant aftercare to promote healing and allow the implant to settle. Aftercare may involve various things such as avoiding high impact activities and placing ice packs over the surgical site to prevent bleeding. Another important aftercare following dental implants is diet modification involving soft diet. Dental implants need to be healed completely before resuming normal diet to prevent further injury to the surgical site as well as allowing the dental implants to settle completely like real teeth. In this line, soft diet is necessary.

What is a Soft Diet?

A soft diet is a diet involving consumption of foods that are easy to chew. It is essential to undertake soft diet because normal diet may cause the new implant to be uprooted or be detached from the implant site. Soft diet may involve soft foods, but make sure that the diet is still balanced with the require nutrients for the body.

Soft diet need not be bland in order not to deprive people who undergone dental implants from palatable foods.

Examples of Soft Diet

Soft diet may include easy-to-chew foods including:

  • Dairies

Dairies are good sources of calcium, which promotes healing of the dental implant. Dental implants are usually connected to the jaw bone so adequate calcium is needed to allow the bone to heal over the dental implant and avoid uprooting. Dairies such as cottage cheese, yogurt, milk and pudding are excellent sources of calcium.

  • Bread

Bread can be substituted for commons snacks. Bread is always best after dental implants since they are soft to chew, plus they provide energy for recovery from the dental implant procedure. Make sure not to toast bread as toasted breads may be difficult to bite and chew.

  • Mashed fruits and vegetables

Fruits and vegetables are also best after dental implants since the vitamins and minerals contained in them are essential to promote healing and prevent post-surgery infections. Make sure to mash them since fibrous fruits and vegetables may get stocked in between the teeth.

  • Tofu

Tofu is a good source of proteins, but not as hard to chew as meats. Proteins are also important during dental implant recovery, but meats may just injure the surgery site as you chew them. In this line, consuming soft protein sources such as tofu is optimal.

Other foods that you may consume include soup, porridge, gelatin, soft cake, ice cream and soft chewy cookies.

Foods to Avoid After Dental Implants

It is also imperative that people avoid certain foods and beverages following dental implants. Hard to chew foods such as meats, nuts, fresh fruits, fried foods, and others need to be avoided during the first two months of surgery. In addition, irritating beverages such as alcohol, coffee, acidic juices and soda need to be avoided to avoid further injury to the oral cavity. Also, make sure that when you eat sweet foods, drink liberal amounts of fluid and undertake oral care immediately to prevent acids from building up in your mouth that can destroy the dental implants.

About the Author

Dr. Amarendra likes to write on dental implants costs, procedures and also on diet to be followed by dental implanted patients.

Diet Plan after Dental Implant


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10 Easy Steps To Weight Loss http://health-club.org/10-easy-steps-weight-loss http://health-club.org/10-easy-steps-weight-loss#comments Sun, 31 Jul 2011 09:58:34 +0000 Healthy Eating http://health-club.org/?p=1464

How to Lose Weight in 10 Easy Steps

Being overweight or obese raises your risk of many serious health problems, including diabetes, heart disease, stroke, high blood pressure, arthritis, and even cancer. But losing even a few pounds can reduce these risks!

How to Lose Weight in 10 Easy Steps

How to Lose Weight in 10 Easy Steps

Use more calories than you eat.

One pound = 3,500 calories.
If you eat 3,500 calories more than you burn, you gain a pound.
If you burn 3,500 calories more than you eat, you lose a pound.
The exact number of calories a person needs depends on age, sex, and activity level.
Most men ages 41 to 60 need about 2,200 calories a day.
Most women the same age need fewer – between 1,600 and 1,800 a day.
To find out what you need, go to www.choosemyplate.gov

Do it for your life.

To lose weight and keep it off, don’t suffer and DON’T DO “FAD” DIETS! Make changes you enjoy and can stick with long-term.

10 Weight-Loss Tips

 

1. Take your time.

  • Aim to lose only 1 or 2 pounds a week. People who lose weight faster are more likely to gain it back.
  • Don’t be tempted by “fad” diets and drugs. They don’t work for long, and some are dangerous.

2. Pay attention to what you eat and drink.

  • Keep a daily food diary for a while. Most people eat out of habit and are unaware of how much they consume.
  • Don’t eat in front of the TV. Get a real plate and sit down at the table.
  • Eat slowly. It takes about 20 minutes to start feeling full. People who eat too fast often eat too much.

3. Watch your empty-beverage calories.

  •  Drink plenty of water – at least 8 glasses a day.
  • One regular can of soda, or one sugary drink has about 150 EMPTY calories
  • (no nutritional value).
  • One less sugar-sweetened drink a day = a 15-lb. weight loss in a year.
  • Drink water, unsweetened tea, or low-fat milk instead of regular soda and other sugar-sweetened drinks.

4. Prepare more meals at home.

  • It’s easier to know and control what you eat when you prepare your own food.
  • Home-cooked meals are usually healthier and less expensive than eating out.
  • Read Nutrition Facts labels when you shop.

5. Choose carefully when eating out.

  • To lose weight, eat out less.
  • Some entrees and large fast-food meals have more than 1,500 calories – almost enough for a whole day!
  • When you do eat out, watch out for large portions. Split an order, or take half of it home.
  • Choose healthier items, such as salads (but watch the dressing!)

6. Eat more fruits and vegetables.

  • Aim for 5 to 9 servings a day.
  • They help keep you healthy – and fill you up on very few calories.

7. Feel FULL on fewer calories.

  • Make smarter choices. You could have 8 to 10 servings of fruits and vegetables for every ONE fast-food taco salad (800 calories).
  • Choose high-fiber foods that fill you up: fruits, vegetables, beans, lentils, and whole-grain cereals, breads, and pasta.
  • Have a broth-based soup or green salad at the start of a meal.

8. Choose healthier snacks.

  • Snack on fruits and vegetables instead of candy, cookies, and chips.
  • Try pretzels, low-fat popcorn, or low-fat frozen yogurt.

9. Don’t skip breakfast.

  • People who eat breakfast lose weight easier.
  • Skipping meals makes you hungrier and more likely to overeat.

10. Get moving!

  • Physical activity improves mood and makes you healthier – even if you don’t lose weight.
  • Get at least 30 minutes of moderate physical activity, such as brisk walk, at least 5 days a week.
  • You don’t have to join a gym or buy a lot of expensive equipment.
  • Just walking burns calories, improves heart health, and strengthens muscles.
  • Get off the bus or subway one stop early and walk the rest of the way.
  • Take the stairs instead of the elevator.
How to Lose Weight

How to Lose Weight

Resource: New York City Department of Health and Mental Hygiene  http://nyc.gov/heart

http://www.nyc.gov/html/doh/downloads/pdf/public/dohmhnews6-05.pdf


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Low Tyramine Headache Diet http://health-club.org/tyramine-headache-diet http://health-club.org/tyramine-headache-diet#comments Fri, 29 Jul 2011 15:58:07 +0000 Healthy Eating http://health-club.org/?p=1430

Low Tyramine Headache Diet

Many Headaches and Migraines are clearly triggered by eating certain foods. When You avoid those food triggers You will reduce the number of migraines You got overall.

Foods that contain high amounts of Tyramine are often the worst food triggers. Use The Low Tyramine Diet listed below to know which foods to avoid.

Tyramine is produced in foods from the natural breakdown of the amino acid tyrosine. Tyramine is not added to foods. Tyramine levels increase in foods when they are aged, fermented, stored for long periods of time, or are not fresh.

Low Tyramine Headache Diet

Low Tyramine Headache Diet

General Low Tyramine Headache Diet Guideline

  • Each day eat three meals with a snack at night or six small meals spread throughout the day.
  • Avoid eating high sugar foods on an empty stomach, when excessively hungry, or in place of a meal.
  • All food, especially high protein foods, should be prepared and eaten fresh.
  • Be cautious of leftovers held for more than one or two days at refrigerator temperature.
  • Freeze leftovers that you want to store for more than 2 or 3 days.
  •  Cigarette and cigar smoke contain a multitude of chemicals that will trigger or aggravate your headache.
  • If you smoke, make quitting a high priority. Enter a smoking cessation program.

Food Allowed

  • Freshly purchased and prepared meats, fish, and poultry, Eggs, Tuna fish, tuna salad (with allowed ingredients)
  • Milk: whole, 2% or skim
  • Cheese: American, cottage, farmer, ricotta, cream cheese, Velveeta, low-fat processed
  • Commercially prepared yeast, Product leavened with baking powder: biscuits, pancakes, coffee, cakes, etc.
  • All cooked and dry cereals, All pasta: spaghetti, rotini ravioli, (w/allowed ingredients), macaroni, and egg noodles.
  • Asparagus, string beans, beets, carrots, spinach, pumpkin, tomatoes, squash, zucchini, broccoli, potatoes, onions cooked in food, Chinese pea pods, navy beans, soy beans, any not on restricted list.
  • Apple, applesauce, cherries, apricots, peaches, any not on restricted list.
  • Soups made from allowed ingredients, homemade broths.
  • Decaffeinated coffee, fruit juices, club soda, caffeine-free carbonated beverages.
  • Any made with allowed foods and ingredients:  sugar, jelly, jam, honey, hard candies, cakes, cookies.
  • All cooking oils and fats, White vinegar, Commercial salad dressing with allowed ingredients.

Use With Caution

  • Bacon*, sausage*, hot dogs*, corned beef*, bologna*, ham*, any luncheon meats with nitrates or nitrites added. Meats with tenderizer added caviar
  • Yogurt, buttermilk, sour cream: half  cup per day, Parmesan* or Romano* as a garnish (2 tsp.) or minor ingredient.
  • Homemade yeast leavened breads and coffee cakes, Sourdough breads
  • Raw onion
  • Limit intake to half cup per day from each group:
  •  Citrus: orange, grapefruit, tangerine, pineapple, lemon and lime, avocados, banana, figs*, raisins*, dried fruit*, papaya, passion fruit, and red plums.
  • Canned soups with autolyzed or hydrolyzed yeast*, meat extracts*, or monosodium glutamate*
  • Limited caffeinated beverages to no more than 2 servings per day:
  • Coffee and tea: 1 cup = 1 serving ; carbonated beverages and hot cocoa or chocolate milk: 12oz = 1 serving
  • Limit alcoholic beverages to one serving:  4oz Riesling wine, 1.5oz vodka or scotch per day = 1 serving per day
  • Chocolate based products: ice cream (1 cup), pudding (1 cup), cookies (1 average size), cakes (3” cube), and chocolate candies (?oz). (All count as one serving of caffeinated beverage)
  • Wine, apple, or other fermented vinegars*

Food NOT Allowed

  • Aged, dried, fermented, salted, smoked, or pickled meat products.
  • Pepperoni, salami, and liverwurst.
  • Non-fresh meat or liver, pickled herring.
  • Aged cheese: blue, brick, brie cheddar, Swiss, Roquefort, stilton, mozzarella, provolone, emmentaler, etc.
  • Any Breads, Cereals, Pasta with a restricted ingredient.
  • Snow peas, fava or broad beans, sauerkraut, pickles and olives Fermented soy products like miso, soy sauce, and teriyaki sauce.
  • All nuts: peanuts, peanut butter, pumpkin seeds, sesame seeds, walnuts, pecans.
  • Alcoholic beverages: Chianti, sherry, burgundy, vermouth, ale, beer, and non-alcoholic fermented beverages. All others not specified in caution column.
  • Mincemeat pie
  • MSG* (in large amounts), nitrates and nitrites (found mainly in processed meats), yeast, yeast
  • extracts, brewers yeast, hydrolyzed or autolyzed yeast, meat extracts, meat tenderizers (papain, bromelin) seasoned salt (containing MSG), soy sauce, teriyaki sauce.

 

Tyramine is produced in foods from the natural breakdown of the amino acid tyrosine. Tyramine is not added to foods. Tyramine levels increase in foods when they are aged, fermented, stored for long periods of time, or are not fresh.

More info can be found here: http://www.headaches.org/pdf/Diet.pdf


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DASH Healthy Eating Plan – Lower Your Blood Pressure http://health-club.org/dash-healthy-eating-plan-blood-pressure http://health-club.org/dash-healthy-eating-plan-blood-pressure#comments Fri, 29 Jul 2011 15:23:37 +0000 Healthy Eating http://health-club.org/?p=1411

The DASH eating plan used along with other lifestyle changes can help you prevent and control blood pressure. If your blood pressure is not too high, you may be able to control it entirely by changing your eating habits, losing weight if you are overweight, getting regular physical activity, and cutting down on alcohol. The DASH eating plan also has other benefits, such as lowering LDL (“bad”) cholesterol, which, along with lowering blood pressure, can reduce your risk for getting heart disease.

Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing. The table below gives examples of sodium in some foods.

DASH Healthy Eating Plan

DASH Healthy Eating Plan - sodium in foods

If you need to lose weight, even a small weight loss will help to lower your risks of developing high blood pressure and other serious health conditions. At the very least, you should not gain weight. A recent study showed that people can lose weight while following the DASH eating plan and lowering their sodium intake. In a study of 810 participants, one-third were taught how to lower their sodium intake and follow the DASH eating plan on their own. Most of them needed to lose weight as well. They followed the DASH eating plan at lower calorie levels and they increased their physical activity. Over the course of 18 months, participants lost weight and improved their blood pressure control.
You should be aware that the DASH eating plan has more daily servings of fruits, vegetables, and whole grain foods than you may be used to eating. Because the plan is high in fiber, it can cause bloating and diarrhea in some persons. To avoid these problems, gradually increase your intake of fruit, vegetables, and whole grain foods.

How to Lower Calories on the DASH Eating Plan

The DASH eating plan can be adopted to promote weight loss. It is rich in lower-calorie foods, such as fruits and vegetables. You can make it lower in calories by replacing higher calorie foods such as sweets with more fruits and vegetables and that also will make it easier for you to reach your DASH goals. Here are some examples:

To increase fruits

  • Eat a medium apple instead of four shortbread cookies. You’ll save 80 calories.
  • Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You’ll save 230 calories.

To increase vegetables

  • Have a hamburger that’s 3 ounces of meat instead of 6 ounces. Add a 1/2-cup serving of carrots and a 1/2-cup serving of spinach. You’ll save more than 200 calories.
  • Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 11/2 cups of raw vegetables. Use a small amount of vegetable oil. You’ll save 50 calories.

To increase fat-free or low-fat milk products

  • Have a 1/2-cup serving of low-fat frozen yogurt instead of a 1/2-cup serving of full-fat ice cream. You’ll save about 70 calories.

And don’t forget these calorie-saving tips:

  • Use fat-free or low-fat condiments.
  • Use half as much vegetable oil, soft or liquid margarine, mayonnaise, or salad dressing, or choose available low-fat or fat-free versions.
  • Eat smaller portions cut back gradually.
  • Choose fat-free or low-fat milk and milk products.
  • Check the food labels to compare fat content in packaged foods  items marked fat-free or low-fat are not always lower in calories than their regular versions.
  • Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.
  • Eat fruits canned in their own juice or in water.
  • Add fruit to plain fat-free or low-fat yogurt.
  • Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or rice cakes.
  • Drink water or club soda zest it up with a wedge of lemon or lime.

Healthy Tips To Reduce Salt and Sodium

  • Choose low- or reduced-sodium, or no-salt-added versions of foods and condiments when available.
  • Choose fresh, frozen, or canned (low-sodium or no-salt-added) vegetables.
  • Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types.
  • Choose ready-to-eat breakfast cereals that are lower in sodium.
  • Limit cured foods (such as bacon and ham); foods packed in brine (such as pickles, pickled vegetables, olives, and sauerkraut); and condiments (such as mustard, horseradish, ketchup, and barbecue sauce). Limit even lower sodium versions of soy sauce and teriyaki sauce. Treat these condiments sparingly as you do table salt.
  • Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
  • Choose “convenience” foods that are lower in sodium. Cut back on frozen dinners, mixed dishes such as pizza, packaged mixes, canned soups or broths, and salad dressings—these often have a lot of sodium.
  • Rinse canned foods, such as tuna and canned beans, to remove some of the sodium.
  • Use spices instead of salt. In cooking and at the table, flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends. Start by cutting salt in half.

Reducing Salt and Sodium When Eating Out

  • Ask how foods are prepared. Ask that they be prepared without added salt, MSG, or salt-containing ingredients. Most restaurants are willing to accommodate requests.
  • Know the terms that indicate high sodium content: pickled, cured, smoked, soy sauce, broth.
  • Move the salt shaker away.
  • Limit condiments, such as mustard, ketchup, pickles, and sauces with salt-containing ingredients.
  • Choose fruit or vegetables, instead of salty snack foods.

Compare Nutrition Facts Labels on Foods

  • Read the Nutrition Facts labels on foods to compare the amount of sodium in products. Look for the sodium content in milligrams and the Percent Daily Value. Aim for foods that are less than 5 percent of the Daily Value of sodium. Foods with 20 percent or more Daily Value of sodium are considered high. You can also check out the amounts of the other DASH goal nutrients.
  • Compare the food labels of these two versions of canned tomatoes. The regular canned tomatoes have 15 times as much sodium as the low-sodium canned tomatoes.
  • Low-Sodium Canned Diced Tomatoes contains 10 milligrams of Sodium, 1% of Daily Value.
  • Canned Diced Tomatoes contains 150 milligrams of Sodium, 6% of Daily Value.
More about DASH Eating Plan can be found here:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/how_make_dash.html
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/dash_brief.pdf
http://www.pbrc.edu/pdf/PNS-dash.pdf

The DASH eating plan was not designed to promote weight loss.

The DASH eating plan is rich in lower-calorie foods, such as fruits and vegetables. You can make it lower in calories by replacing higher-calorie foods with more fruits and vegetables — and that also will make it easier for you to reach your DASH goals.

 


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Stress Makes Us Hungry http://health-club.org/stress-hungry http://health-club.org/stress-hungry#comments Thu, 21 Jul 2011 19:16:46 +0000 Healthy Eating http://health-club.org/?p=1366

Stress Makes Us Hungry

For many of us stress is a lifestyle. Unfortunately, according to scientists it can lead to obesity, but we cannot say to our body not to feel stressed because every day we find ourselves in the middle of stressful situations. Even though you eat healthy food and spend an hour in the gym, chronic stress can prevent your body from losing weight.

Stress Makes Us Hungry

Stress Makes Us Hungry

Human body responds to all types of stress - physical and mental – in the same way. Every time you have a stressful situation during the day, your brain reacts as if you are under physical threat and instructs your cells to secrete hormones. The level of adrenaline in your body increases, releasing the accumulated energy, so you can fight or run. At the same time you have a great splash of cortisol and this makes your body keep your energy, although you did not use up a lot of calories in the stress situation.

This will make you feel very, very hungry. Your body will continue producing cortisol as often as you happen to be in a stressful situation. Unfortunately, few of us will eat vegetables or fruits at this moment. We overeat with sweets, chocolate, salty and greasy foods because they would stimulate the brain to produce hormones of pleasure and therefore to reduce tension.

Stress Makes Us Hungry - As time goes by people become addicted to the nice effect of this kind of food and every time they get angry they turn to foods that make them gain weight.

 

When the body throws out the cortisol, the production of testosterone (a hormone that builds muscles) decreases. Over time, this reduction causes a decrease in muscle mass, so no matter how much you train – you waste very few calories.

In spite of many other things, cortisol makes your body produce some fat storage, especially visceral fat, which is very dangerous and accumulates around the organs. It releases butyric acids into your bloodstream, increasing insulin and cholesterol and causes heart problems and diabetes.

Stress makes us hungry

Stress makes us hungry

However, there is no way to stop being angry or stressed because you cannot make your body listen to you during nerve bursts. What you can do however is to start eating healthier in order to prevent your body from gaining weight because of the stress.

Stress Makes Us Hungry

Photo by Magic Madzik


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Special Diets – Dietary Needs http://health-club.org/special-diets-dietary http://health-club.org/special-diets-dietary#comments Tue, 14 Jun 2011 09:18:44 +0000 Healthy Eating http://health-club.org/?p=1199

Special Diets – Dietary Needs

LOW GLYCEMIC DIET

Adding a low GI food to a meal will lower the glycemic index of the whole meal.

LOW-PROTEIN DIET

Usually protein-restricted diets come with other restrictions as well, such as sodium, potassium, and/or phosphorus. The best way to manage this is to check the exact values at the back of the book for all nutrients in the recipe to be sure they fit into your daily allowances. The most generalized advice for using any recipe is to serve only half portions and bulk up the rest of the meal with pasta or rice. I have also provided variations on recipes that reduce the protein levels. Whenever possible I have substituted tofu, beans, or additional vegetables for the meat and where necessary increased some of the seasonings to compensate for the loss of the “meaty” flavors.

Special Diets

Special Diets

LOW-SODIUM DIETS

The recipes in this book are written without specific salt suggestions. If you are on a lowsodium diet, just don’t add any salt. That should be adequate for most “no salt added” diets. If you are on a restricted sodium diet, look for the low-sodium variations of the recipes. Wherever canned products are called for, use salt-free products or homemade products prepared without salt. Check the sodium content of each recipe in the back of the book to be sure you are staying within your prescribed guidelines.

LOW CHOLESTEROL

Cholesterol and fat are two separate issues but they are frequently both of concern to the diabetic. Cholesterol is an issue for anyone at risk for heart disease, and as a diabetic your risk is greater than the general population. Therefore, many people with diabetes try to keep their cholesterol intake to less than 300 milligrams per day. Most of these recipes are moderate to low in fat and cholesterol. Whenever a recipe seems higher in cholesterol, I try to present a lower-cholesterol variation. The only fats that contain cholesterol are those that come from animal products, such as butter or ghee (clarified butter), lard, chicken fat, and suet. Of course there are also “invisible” fats such as the marble in meats or skin of poultry—or the not-soinvisible layer of fat outside a roast or ham. Oils from plants do not contain cholesterol. As a rule, any dish that is vegan (no meat/no dairy) is cholesterol-free. Look for reduced-protein variations to find vegetarian versions of meat/chicken/fish dishes that are also lower in cholesterol. Check for actual figures in the back of the book to see if the recipes fit in with your needs.

LOW SATURATED FAT DIETS

Although some physicians, such as Dean Ornish, prescribe very very low fat diets, not all sources agree with him. Many physicians feel that some fat is essential in the diet. Current findings indicate that eating monosaturates (molecules that have one double bond—consult your high school chemistry texts for further explanation), such as olive oil or canola oil, ctually protects your heart. Polyunsaturates (molecules that have more than one double bond) are also considered healthy oil. They are safflower, sunflower, corn, cottonseed, and peanut oils. However, saturated fats (molecules with no double bonds), which come primarily from animal fats, as well as tropical oils are extremely unhealthy and should be limited to less than 10 percent of the daily total fat intake.

LOW FAT DIETS

Although weight control and heart disease are probably the leading reasons for people to watch their fat intake, there are other conditions such as gallbladder and liver disease that also require fat counting. Most recipes have less than 1 teaspoon of fat content per serving. Whenever possible I have variations for even lower-fat methods to prepare recipes.

CARBOHYDRATES DIETS

When you say carbohydrates many people think bread, pasta/grain/cereal, beans, and potatoes. These carbohydrates are also known as starches. Although they are carbohydrates, they are just a small part of the carbohydrate universe. There are other foods that are also sources of carbohydrates: fruits, vegetables, dairy products, and sugars (including sugar, honey, molasses, syrups, and all the other sugars that can be hidden in prepared foods). Sugars are known as simple carbohydrates. They consist of one or two molecules and not much else. These are foods that enter your bloodstream quickly. They are frequently eferred to as “empty” calories because nutritionally they contribute very little to your daily equirements. Simple carbohydrates should be used sparingly, if at all. Besides sugar, other “empty” calories are found in candies, sodas (diet soda is okay), sweet wines, and chewing gum (sugarfree is okay). In addition to empty calories, there are foods that are not good carbohydrate choices: jellies, jams, candy, cakes and cookies, puddings and pies, fruit juices, and sweetened condensed milk or sweetened coconut milk. Although the current ADA guidelines suggest that you can find a place for sugars in your diet, it is still not advisable to do so often.
Complex carbohydrates are longer chains of molecules and provide other nutrients such as fiber, minerals, and vitamins as well as possibly some fat and/or protein. Even within the complex carbohydrate group there are some that impact your blood sugar more than others. The starches are higher in carbohydrates (that is, they have more grams of carbohydrate per 100 grams of weight) than vegetables. And there are some vegetables that are higher in arbohydrates than others. The starchy vegetables are artichokes, brussels sprouts, carrots, corn, kale, okra, onions (including onion family members such as leeks, scallions, chives), peas, red peppers, tomatoes, turnips, and winter squash. These vegetables should be counted and portions should be controlled more closely than the “watery” vegetables. Vegetables with a lower ratio of grams of carbohydrate to weight, such as asparagus, broccoli, cabbage, cucumbers, lettuce, mushrooms, summer squash—you know, “vegetables”—can be eaten with much less regard to portion size, unless of course your physician or nutritionist has you on a very low carbohydrate diet.

MINERALS

Patients with renal complications may have specific limitations on some minerals—such as sodium, phosphorus, potassium, and others. This is something that you must keep track of carefully. For you, it is best to pick recipes by looking at the tables in the back and finding recipes with the amounts of minerals that fit in your daily food plan.

VEGETARIAN DIET

Diabetes is not picky—it strikes all populations, including vegetarians. Maintaining a healthy diabetic diet as a vegetarian can be a little trickier than for the meat eater. As usual, my dvice is to consult your nutritionist. If you get the go-ahead, the best way to use this book is to look at the low-protein variations of the recipes. Many of them substitute tofu or beans for meat. When recipes call for broth, use vegetable broth instead of chicken or beef.

MEAL PATTERNS

Different physicians and nutritionists have different theories on the best way to manage diabetes. Some recommend three meals plus a snack. Others recommend smaller, more frequent meals. The portions in this book are suitable for the three-meal-a-day plan. If you are on a many-small-meals plan you can use any recipe in this book, but eat half of the serving suggestion. Other good small meals are soup-and-salad, if it is a hearty soup. If it is a vegetable soup, you might want soup plus a piece of bread or other starch. Appetizers are by definition small portions. Many of the appetizers would make suitable small meals, as would salads.

MENU PLANNING

When considering a menu, it’s best to decide what the entr?e will be, and then build the meal around it. If you have chosen a dish that is primarily protein, such as a grilled or saut?ed chicken breast, or a fish fillet, then try to include a starch such as a grain, pasta, or starchy vegetable plus at least one nonstarchy vegetable. After you’ve chosen your side dishes, consider adding a soup and/or salad and/or appetizer, and after that, see if you feel there’s room in your allowances for a dessert. I have included menu suggestions after each entr?e recipe. You do not have to make the entire meal. You certainly can skip the soup, appetizer, or dessert and still have an adequate meal.

Diet Planning - DEFINITIONS OF HIGH AND LOW NUTRIENT VALUES

HIGH CALORIE 400 calories (20% of daily intake of 2000 calories) or more
LOW CALORIE 40 calories (~2% of daily intake of 2000 calories) or less

HIGH FAT 13g or more
LOW FAT 3g or less

HIGH SATURATED FAT 4g or more
LOW SATURATED FAT 1g or less (FDA)

HIGH PROTEIN 10g (20% of adult women’s recommended daily requirement) or more
LOW PROTEIN 2.5g (5% of adult women’s recommended daily requirement) or less

HIGH CARBOHYDRATE 25g (20% of recommended daily carbohydrate intake for healthy
person) or more
LOW CARBOHYDRATE 3g (~2% of recommended daily carbohydrate intake for healthy
person) or less

HIGH FIBER 5g or more (FDA)
LOW FIBER 2g or less

HIGH CHOLESTEROL 60mg (20% of maximum daily recommendation of 300mg) or more
LOW CHOLESTEROL 20mg or less (FDA)

HIGH CALCIUM 160mg (20% of recommended daily requirement) or more
LOW CALCIUM 40mg (5% or less of recommended daily requirement) or less

HIGH IRON 3mg (20% of adult women’s recommended daily requirement)
or more
LOW IRON .75mg (5% of adult women’s recommended daily requirement)
or less

HIGH MAGNESIUM 36mg (20% of recommended daily requirement) or more
LOW MAGNESIUM 14mg (5% or less of recommended daily requirement for women)
or less

HIGH PHOSPHORUS 160mg (20% of recommended daily requirement) or more
LOW PHOSPHORUS 80mg (5% of recommended daily requirement) or less

HIGH POTASSIUM 350mg (10% of recommended daily requirement) or more
LOW POTASSIUM 100mg (~5% of minimum daily requirement) or less

HIGH SODIUM 400mg or more (FDA)
LOW SODIUM 140mg or less (FDA)

 

Special Diets – Dietary Needs

Source: DIABETES COOKING FOR EVERYONE


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Seafood – During Pregnancy? Safe? http://health-club.org/seafood-pregnancy-safe http://health-club.org/seafood-pregnancy-safe#comments Wed, 18 May 2011 13:03:27 +0000 Healthy Eating http://health-club.org/?p=942

Is Seafood Safe During Pregnancy?

Seafood Do’s and Don’ts

Normally, when you cook fish or any animal product, cooking the food to the correct temperature reduces or kills the bacteria. That’s why it is very important to know the correct degree to cook the interior of your beef, fish, chicken and eggs. Keep foods out of the danger zone: 40 degrees Fahrenheit up to 140 degrees F. Keep cold foods below 40 degrees F and hot foods above 140 F. Always thoroughly wash your hands after touching raw fish or seafood, and carefully clean and disinfect all surfaces the food has touched.

Uncleaned, raw or undercooked fish may carry a risk of parasitic infection (worms), though shellfish is the culprit behind the majority of seafood-borne illness. The FDA says the greatest risk is from raw or undercooked molluscan shellfish, particularly clams, oysters and mussels from contaminated waters. Bacteria such as SalmonellaVibrio parahemolyticus, Vibrio vulnificus and Staphylococcus aureus have all been found in raw seafood. Still, the risk of getting sick from raw shellfish is about one in 250,000, compared with the one in a million chance of illness from any other type of seafood.

Choosing Wisely

When choosing fish and shellfish at the grocery store, look for the Grade A label and for the U.S. Department of Interior shield. The shield means that the fish were packed under continuous inspection by the Department of the Interior. The characteristics to look for in fish are shiny, unfaded skin, red gills and clear eyes. A mild odor is OK. Frozen fish should be encased in airtight packaging and frozen solidly.

When you purchase fresh fish, refrigerate it immediately and cook it within the next 48 hours. Freeze the fish if you are not serving it within the next three days. Fish should stay good in the freezer for about three to six months, as long as you keep it frozen at a constant temperature.

Chemicals and Toxins in Your Fish

Chemicals released into the oceans and fresh waters, however, are more difficult to avoid than preventable illness. Toxic chemicals found in some fish, such as PCBs (polychlorinated biphenyls), PBBs (polybrominated biphenyls) and mercury, are the result of uncontrolled outflow from factories.

Safe Seafood Strategies

Low-fat fish are the best to eat, since chemicals are stored in fatty tissue. Cod, haddock and pollock are less than 2 percent oil, which may be why they are considered the safest. Fish most likely to be contaminated are catfish, bluefish, striped bass, tuna, shark and swordfish. They may have high levels of mercury and should be avoided before and during pregnancy. The way to protect yourself against chemicals is to ask how fresh the fish is and where it was caught. You can call your local health department to ask where the safest fish to eat are caught.

When You’re Not at Home

The way to protect yourself when you go out to eat at a seafood restaurant is to go to ones that are busy all the time. Generally, that indicates that they are going through their seafood more quickly, so it’s not sitting around growing more and more bacteria. As a general rule, if the restaurant looks dirty in the dining room, it’s probably worse in the kitchen area. So, choose your restaurants wisely. The same goes for your local grocery store. Try shopping at a grocery store that carries all organically grown produce and other naturally grown foods. They may be less likely to carry fish exposed to chemicals. In addition, avoid eating sushi with raw fish, and any other raw fish or shellfish while pregnant. They are more likely to be sources of parasites and bacteria.

The Benefits of Eating Fish

Don’t forget that fish is a great source of protein and omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fats not made by the body that are essential fatty acids. Any nutrient not made by the body or not made in sufficient quantities to meet physiological needs is considered essential, and must be provided by the diet. Linolenic acid is a member of the omega-3 fatty acid family.

When you ingest omega-3 fatty acids, your body is able to produce eicosapentaenoic acids (EPA) and docosahexaenoic acids (DHA). DHA is well known for its role in the retina of the eye and the cerebral cortex of the brain. About half of the DHA in our bodies is accumulated in the brain before birth. The best sources for linolenic acid besides fish and shellfish are fats and oils, such as canola, soybean, walnut, wheat germ and margarine. Other sources are nuts and seeds, though human milk is also a good source of DHA and EPA.

Not all fish is off limits during pregnancy. It’s just a matter of choosing what is right for you during this unique time in your life.

Safest Seafood and What to Avoid
The Food and Drug Administration (FDA) says that an expectant mom can safely eat up to 12 ounces a week, which is two average meals, of the following:

Shrimp
Canned light tuna, but limiting albacore tuna and tuna steak to no more than 6 ounces a week
Salmon
Pollock
Catfish
Fish to avoid include the following:

King mackerel
Tilefish
Shark
Swordfish
Yellow perch
Brook trout
Rainbow trout
Carp
Whitefish
Barracuda
Red snapper


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What You Should Know about the Dietary Guidelines http://health-club.org/dietary-guidelines http://health-club.org/dietary-guidelines#comments Wed, 18 May 2011 07:15:40 +0000 Healthy Eating http://health-club.org/?p=938

What You Should Know about the Dietary Guidelines

1. Dietary Guidelines - Balancing Calories

Enjoy your food, but eat less

The total number of calories consumed is what is important to body weight. Although total calorie intake is ultimately what affects calorie balance, some foods and beverages can be easily over consumed, which results in a higher total calorie intake.

The best advice is to monitor what you eat and replace foods higher in calories with nutrient-dense foods and beverages that are lower in calories.

Decrease your intake of added fats and sugars and increase your intake of lower calorie, nutrient dense whole grains, vegetables, and fruits:

  • Moderate evidence shows that adults who eat more whole grains, particularly those higher in dietary fiber, have a lower body weight compared to adults who eat fewer whole grains.
  • Moderate evidence in adults and limited evidence in children and adolescents suggests increased intake of vegetables and/or fruits may protect against weight gain.

Dietary Guidelines - Avoid oversized portions

People eat and drink more when they are given larger portions. Downsize your portion size. Eat off smaller plates and / or serve smaller portions at home.

When eating out:

  • Order a small-sized option when possible
  • Share a meal, or take home part of the meal.
  • Consider asking for the to-go box right away and put half the meal away so you can’t see it.
  • Review the calorie content of foods and beverages offered and choose lower-calorie options. Calorie information may be available on menus, in a pamphlet, on food wrappers, or online.

2. Dietary Guidelines - Foods to Increase

Make half your plate fruits and vegetables

Eat a variety of vegetables, especially dark-green and red and orange vegetables and cooked dry beans and peas.

As a general guideline, your plate should contain half fruits and vegetables. Divide the other half between a protein and a grain source. Make half your grains whole grains.

Switch to fat-free or low-fat (1%) milk

Increase your intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages. If you are drinking whole milk, gradually switch to lower fat options. If you are drinking whole milk, go to 2% and move on down to 1% low-fat or fat-free milk.

Lower fat milk provides the same nutrients as higher fat milk, but is lower in calories.

3. Dietary Guidelines - Foods to Reduce

Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers.

A strong body of evidence supports that as sodium intake for adults decreases, so does blood pressure. There is moderate evidence the same is true for children.

The key recommendations for sodium are as follows:

  • Reduce daily sodium intake to less than 2,300 mg.
  • Further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.

The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.

Check the Nutrition Facts label on foods for sodium content.

Drink water instead of sugary drinks

Added sugars contribute an average of 16 percent of the total calories in American diets. As a percent of calories from total added sugars, a major source of added sugars in the diets of Americans is soda, energy drinks, and sports drinks (36% of added sugar intake).

Strong evidence shows children and adolescents who consume more sugar-sweetened beverages have higher body weight compared to those who drink less, and moderate evidence also supports this relationship in adults.

Sugar-sweetened beverages provide excess calories and few essential nutrients to the diet and should only be consumed when nutrient needs have been met and without exceeding daily calorie limits. Reduce the intake of sugary drinks by:

  • Drinking fewer sugar-sweetened beverages
  • Consuming smaller portions
  • Substituting water and other beverages with few or no calories for sugar-sweetened beverages.

Resource: http://food.unl.edu/web/fnh/home

What You Should Know about the Dietary Guidelines


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ROLE OF THE COUNTRY IN abdominal muscles http://health-club.org/role-country-abdominal-muscles http://health-club.org/role-country-abdominal-muscles#comments Thu, 12 May 2011 11:31:51 +0000 Healthy Eating http://health-club.org/?p=934
ROLE OF THE COUNTRY IN abdominal muscles 


Forget the chips and food of this kind. If you want to shape your abdominal muscles have to train the press as a runner.
A generation ago, it will be difficult to find elite runners who have turned their attention to the press. Today, it’s practically mandatory. ”Our coaches us drill in the importance of well-trained abdominal press,” said world champion hurdler Lolo Jones. ”We think about it all the time.” This is because scientists and coaches now know that you can not run with the best capabilities, without strong muscles – abdominal, lower back and gluteusi (buttock). They provide stability, strength, endurance, which in turn provide power for climbing hills, sprinting to the finish, and maintain an effective form kilometer after kilometer. ”When the abdominal muscles are strong, everything else will follow them,” says Greg McMillan, running coach in Arizona who has worked with dozens of elite runners and runners alike. ”This is the basis for all your movement, no matter what your level of running.”

Here’s how your abdominal muscles work for you during the race:

Speed

To expand or accelerate its pace speed of the feet when trying to log in rhythm, lower and side abdominal muscles and lower back are included in the action. The stronger and more stable are these muscles, more strength and speed you can generate by hitting the ground.

Climb

Gluteusite and bottom of the releases support the pelvis, it connects to the leg muscles when it is necessary to move up. If the abdominal squeeze strong legs will be solid support for the pressures and more powerful upturn. When you put your foot forward, folding, and right thigh muscle, pulling the pelvis. By clicking the earth, and hamstrings gluteusite undertake.

Drop

When you run a downhill, you need strong muscles seat to absorb the impact and to counteract the dynamics of forward motion. Without you press, which controls movement, your hips and knee joints absorb additional shocks under the weight of the body, which can lead to fatigue, pain and even injury.

Endurance  

As you are at the end of running, solid abdominal muscles helps you maintain proper posture and work effectively, even in a state of fatigue. With strong abdominal and lower back muscles is not easy to keep upright. If you press is weak, your body may be rolled or bent, which will lead to too much stress on hips, knees and lower leg.

Lateral movement

Every time you switch kickers on the track circumvent holes or running on hilly terrain, oblique muscles provide stability and help you in an upright position. If you press is weak, then you can tilt in the direction of motion, which will lead to extra weight and load on the joints of the legs and feet.


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The 5 Most Important Tips For Bulging Muscles And Fat Loss http://health-club.org/5-important-tips-bulging-muscles-fat-loss http://health-club.org/5-important-tips-bulging-muscles-fat-loss#comments Thu, 12 May 2011 11:28:47 +0000 Healthy Eating http://health-club.org/?p=926

The 5 most important tips for bulging muscles and fat loss

It is not easy to become a super tight, so that rapid fat loss is always a hot topic. To upload it to the shuttle-shaped muscle firing Here are five tips for fat loss – from dieting to training. 


Get relief muscles!
Abstract of article:

A few beers from time to time will not hurt, but if you do it regularly stop burning fat
Emphasizing the second part of the recurrence (return to starting position), it leads to muscular effort, which is good for rapid combustion.
If you download more than 1.4 kg per week, you can be sure that much of that weight was water and muscle.
It is not easy to maintain good body and so many people looking for easy nachnini and tricks to remove fat. Most of you who read this, you probably want to reveal your abs rather hasty but will most likely have a negative effect, so be patient!

Best 5 tips to burn fat and achieve the bulging muscles!

1. Eliminate junk food most of the time!

You might think that this is brainless, but you’ll be surprised how few chips, soda and cookies, eat regularly accumulate (pack biscuits and we saw each of them about two bites, accumulate 125 calories! Exquisite 8 and this will provide half of your daily intake, 1000 calories).

Note that we said to reduce garbage “most of the time.” This is because doing it once or twice a week predodvratyava excessive feasts. And then day of free food with high calorie bomb prevents delayed metabolism, so that’s a good thing.

Also common mistake is the burning of a large proportion of calories at once. Many people are so motivated to get rid of fat that hungry too. This causes very slow metabolism and your body thinks it is dying of hunger, accumulates fat and burn hard earned muscle. Then upset up, so to quit.

Business is to reduce calories gradually and the first action is to eliminate junk food most of the time.

Avoid bad food

You’ll be surprised how few chips, soda and cookies, eat regularly accumulate

2. Reduce consumption of alcohol!

Not get drunk too !
Several beers and libations will not hurt, but if you do it regularly stop burning fat. The reason is that your body burns alcohol first, it becomes a primary energy medium.

So when you burn alcohol, what happens to the food we eat? Only excess calories go directly into fat cells, not good. This means that when you choose to drink, do not eat much until the ankles.

Alcohol prevents the absorption of vitamins and other essentials for the body, causing “light system crash. You can read more the influence of alcohol.

3. Slow return to the starting position when your reps at the gym:

At least one series of large combinations of your exercise pace use 1 ? seconds to reach its highest point and 4 to 6 seconds down. In other words – slow return for any recurrence (hold each repetition).

For example, when released from bench lift and slow the descent speed of each repetition. The emphasis on return creates more muskulno load, which is good for fat burning.

This is because energy is needed for muscle recovery. Your metabolism enter into rhythm for the entire recovery process, usually two days or more after your workout.So, you burn fat 24 hours a day, not even when sleeping. Exciting huh!

focus on return
The emphasis on the negative creates golyamo muskulno load, which is good for fat burning


4. Focus on burning workout at the end of each target muscle:  

The best exercises involving burning isolated movements siege by stretching the leg quadricep unfolding for triceps, crossover breast.

By maintaining tension on the target muscle throughout the series you stop blood flow.This blockage creates muscle burning, which counteract povizhava secretion of natural growth hormone.

Somatotropniya hormone or growth hormone, stimulates the muscles and connective tissue, but is also very high in fat burning. This means that muscle burns can help exit of body fat.

Complete each body part with at least one long series of tension and make the series long enough to hot target muscle, at least 12 repetitions.

emphasize recent repetitions expiring
Most – best exercises involving combustion are isolated movements siege

5. Take a short cardio session after each workout with weights:

You burn all the sugars in the blood stream with 30 to 60-minute workout with weights.This means that any activity immediately after it goes into fat burning.

In other words, immediately after training with weights is the best time for burning fat.All you need is 15 minutes of treadmill or bicycle argometar to significantly reduce your fat reserves. This is the most effective cardio to burn fat, you can do.

Do cardio after your workout
All you need are 15 minutes in the timing of the treadmill or bicycle argometar to significantly reduce your fat reserves

Do not be greedy!

do not be greedy
One last comment on the diet, which touched on earlier – do not be greedy, lose fat gradually. If you download more than 1.4 kg per week, you may be Figure that most of this mass was water and muscle.

Continue in this spirit and you begin to look better or feel healthier, in fact, you will feel awful and look worse than you feel. We are all impatient when it comes to changing our bodies, but the best strategy is to gradually and evenly.

Aim to lose 4.5 kg fat for a month while training hard for the mass. You’ll be amazed at the amount of degraded ugly fat and accrued of “hard rock” muscles, which would affect both your appearance and your self-esteem. From the standpoint of health and confidence.

And remember, if you do it the right way, will accrue muscle and lose fat, your muscles will spur up, so the scales will be something which will pay too much attention.

In other words, if you lose 4.5 kg fat and 4.5 kg gain muscle, you will look completely different (better), and the scales will show the same. Everything is to transform fat-muscle.

A better way to track your progress is to take pictures every few weeks. They really opened eyes. You can take pictures in front, side and rear at rest or are bodybuilding poses (put the camera on a stand, if possible, the height of the cross and you will receive a fully balanced complete photos).

Make sure you keep track of pictures you take – the specific positions and camera settings. Several weeks later do again the same images in the same positions and with the same settings.

Of great importance is the light in which you make a picture. Take pictures in a room with a relatively good light or use flash on your camera if you do not want your muscles to instantly disappear.

Conclusion:

You will see noticeable changes in your body if you are persistent and train with weights for about an hour, four days a week, each session ends with 15 minutes of cardio.

Cardio weekend allowed, just do not overdo. Even a 30 minute walk will add to your calorie deficit. Eat clean food but not hungry. Eat enough protein, fruits and vegetables without the usual junk.

Try everything said so far 30 days and prepare to be amazed. Your drawing physics will grow and will soon be smiling when you download and listen to his shirt – “Dude, Where did you get those tiles.

If you want less sweat on his forehead, faster and better results you can check what food additives are to clear the fat or the maximum results to connect with our fitness consultants or Skype phone.

 

 


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