Sunday, August 2, 2009
Proper nutrition is important to ensure that your body stays healthy. Proper nutrition is a powerful good: people who are well nourished are more likely to be healthy, productive and able to do any thing.Proper nutrition is an essential part of a long, happy and healthy life.
Approaching the issue of nutrition and weight loss, we must emphasize the two basic questions that nutrition is a culture of good food to eat properly. Let's start with the first, a proper diet.
All cells and tissues in our body are formed by the food we eat. And food is the energy source for the functions of our body. Therefore, this may explain why the food is so important.
Food is one of our strongest motivations. And unfortunately, most of us regard to food as a source of pleasure only!
Our bodies are not fixed statues - are always in process, which we call metabolism.
Perception, memory and all the intricate complexities of bodily functions are possible because they have or produce enzymes, hormones and a thousand other marvels - which are produced in the body of what we eat.
As a source of energy our body uses carbohydrates (sweets), fat and protein. To be more specific, carbohydrates are the immediate source of energy, proteins are the building blocks of body, and fat are high energy storage. But these roles sometimes overlap.
And poor nutrition is the cause of the disease!
At the same time, with the right choices, we can prevent many food-related illnesses such as heart attack (!), Stroke, essential hypertension, and diabetes - even cancer!
Over a century ago, Ellen G. White, in "Tips on diet and food," shared his observation: "At lunchtime outside attention and cast anxious thought. Do not feel rushed, but slowly and eat with joy, with a heart full with gratitude to God for his blessings. " Is not that wonderful?
I just want to share with you part of our experience with nutrition and weight loss. If you have not had any prior experience of the following simple principles suggested to discuss ways to reduce the amount of daily food, you may find difficult to follow, but this is only in the face of it.
In reality it is much easier than it seems! And I promise, I will show your teacher. Because this question of how eating habits into practice is vitally important!
Eat the same food or process that can take the joy and fullness of life, or, on the other hand, if taken incorrectly, can cause considerable damage to their health and even shorten your life!
How to eat too much or bad food caused the damage? The answer is: any food that our body is not able to digest normally, it becomes toxic to us. Therefore, any poison will shorten our life!
This is the reason why we suggest that practice this to my clients before starting to eat, close your eyes gently for a moment, forget all your problems for a while and give you a smile! And then you can start eating.
Another recommendation is: to eat, try to keep the eyes gently closed (or just turn your eyes away from the food served), while slowly chewing a small piece of food in the mouth.
Believe me, this process will take much more flavor, and benefits at the same time. Because just doing this small thing to reduce the portion of the food consumed by three to five times! (As I already mentioned)
I would emphasize the importance of having time to eat. When eating, if possible, make it a social occasion to communicate with your family or your friends. But! (There is always some "buts"). If you decide to improve your eating habits, whether the company would be appropriate at this time, especially at first. For this reason, it is best at first to all the changes have stabilized, so that it can resist any temptation ...
But even in difficult situations, which should never compromise the basic principles of good nutrition. Always watch what you eat or drink! A well educated person knows how to do it without endangering the friendly relations.
As we do, we will have the added advantage of alertness, clear thinking, and a perception that it is fully aware of the joyful events of life. But the real joy comes from facing reality and dealing with any patient life has to offer. If we take time to learn what is good for us and make a serious effort to implement, we expect to be rewarded with extra energy and a long and happy life!
Let's look at sweets. What are the clusters of simple sugars, most important of which is glucose. This simple sugar is the provider of most of the energy body. Penetrate into the blood stream that meets the need of all cells. Due to insulin, glucose is able to cross the cell membrane and becomes available for use.
At the same time, our bodies can adequately handle only a limited number of simple sugars in a given period of time. When exceeded (if you eat too many sweets), the pancreas is forced to work overtime to produce insulin to convert the excess sugar into fat.
Small amounts of sugar does not do it, but we must remember that there are hidden in most processed foods and sugar drinks. And this is the problem - which usually eat much candy that our pancreas can cope with!
Let's see how we can avoid this problem. When we plan our diet should give preference to the natural source of sweet, like fruit, then wheat, rice, potatoes, beans and other foods that contain starch. Because these plant foods require a long period of time to be digested, and simple sugar is released gradually. This allows our body energy to this process in an orderly manner.
Recent scientific research has shown that excessive consumption of sugar (too sweet) can lead to problems such as:
* They cause tooth decay to provide an ideal culture medium in the mouth, and stop the flow of fluid inside the tooth.
* The depression of the immune system by interfering with the ability of white blood cells kill germs.
* Promotion of adult diabetes.
Now we come to the practical application of the above for weight loss. With the exception of some fruits of the ideal diet includes only a minimal amount of sugar, and provide an abundance of complex carbohydrates such as those found in vegetables and whole grain pasta.
Dieting is not a girly thing- dieting is a sport. Dieting is a purely external way to regulate food intake Dieting is about losing a little bit of weight in a healthy way. . Dieting is about doing something healthy for yourself. Many of us are in a constant battle to lose weight, and many of us want to find a diet in which you can lose weight and lose weight fast. Not looking for a way to lose weight healthy. Diet is a very difficult thing to do. First, you must commit to changing the diet or the current way of eating, if that is not an easy task. Statistics on diets are not good, so how can we find a diet that is easy to lose weight and lose weight.
There are many good diet plans on the market today. The South Beach Diet is very popular diet plan healthy, negative calorie diet, which I believe is also a healthy way to eat. There are also theIdiot Proof diet plan is just that, and it is a health plan.
An essential aspect of diet is to burn fat but also supplying the muscle as you do not want to lose weight and have a lot of saggy skin.
Here are some important tips on diet:
1. Do not ever skip breakfast, breakfast is going to metabolism, especially after a good night's rest. Eat a healthy diet such as cereals, protein based foods that are low in fat, low-fat yogurt, etc.
2. Drink plenty of water to drink a large amount of water that maintains full and feeling less hungry, drink fewer soft drinks and coffee and definitely less alcohol because everyone who can add significant calories to your daily intake.
3. Make sure you watch your carbs and calories. Be sure to keep track of your intake. Carbohydrates should be kept, and good eating carbohydrates such as fruits and vegetables, stay away from the refined sugars, flours and processed foods.
4. Take your time, do not try to hurry to lose weight, lose weight healthy weight loss is slow, if you do it the right way, you maintain your new weight. Many people who lose weight quickly, as soon as the change of eating habits put the weight back again quickly, and usually much more weight than we originally lost. What happens when you lose weight quickly your metabolism will slow down, which slows the pace to burn energy to survive. The resistance is built up is called homeostasis, for example, when our body heats up, the sweat, the cool response to a question of homeostasis. The same happens when you lose weight, but when you lose weight quickly lose body fluid and muscle mass instead of burning fat.
You should also take a regimine of vitamins and minerals. This will increase your energy and your metabolism.
To lose weight you must eat a good meal, not only based on the content of carbohydrates or calories, and you have to do some kind of exercise.
If you follow most of these weight loss tips, lose weight, lose weight and keep the fat.
Although the effects of eating various foods or supplements pre-workout and its effects on LBM are unclear, recent data suggests nutrients taken im- mediately before or during exercise may also play an important role. One recent study found that pre-exercise nutrition had an even greater impact than eating post-workout. The study was designed to determine whether consumption of an oral amino acid-carbohydrate supplement be- fore exercise would result in a greater anabolic response than supplemen- tation after resistance exercise.
Six subjects participated in two trials in random order. The amino-carb mix
consumed immediately before exercise or the same amino-carb drink con-
sumed immediately after exercise. Blood and muscle phenylalanine (an
amino acid) concentrations were increased by approximately 130% after
drink consumption in both trials. Blood levels of phenylalanine during ex-
ercise increased dramatically and remained elevated for two hours after
exercise in both trials.
What was interesting however was the delivery of amino acids was sig-
ni cantly greater when they took the amino-carb mixture pre-workout vs.
when they ingested the amino-carb drink after exercise.
These researchers concluded:
“...these results indicate that the response of net muscle protein synthesis to
consumption of an amino acid and carbohydrate solution immediately before
resistance exercise is greater than that when the solution is consumed after ex-
ercise, primarily because of an increase in muscle protein synthesis as a result
of increased delivery of amino acids…”
A more recent series of studies examined the effects of consuming either
carbohydrate, protein, or a combination of the two during resistance ex-
ercise. The researchers found that combined consumption of carbs and
essential amino acids (EAAs) signi cantly reduced post-exercise cortisol
levels, and reduced excretion of 3-methylhistidine - a marker of protein ca-
tabolism - for up to 48 hours post-workout. In a second paper, the same
group also reported greater increases in cross-sectional area of Type I, IIa,
and IIb muscle bers in the group receiving both the carbs and EAAs.
So what’s the take-home lesson?
The best solution is probably to do both: consume some carbs and protein
immediately before, or during your workout, and then after your workout
is complete. We know from previous work that there are additive effects
when more than one dose of amino acids and carbs are consumed, so it
makes sense to cover all the bases.
This approach is also recommended by researchers John Ivy and Robert
Portman in their recent book “Nutrient Timing”. In their book, they divide
the muscle growth cycle into three distinct phases: the “Energy Phase” (e.g.,
immediately prior to, and during the workout); the “Anabolic Phase: (e.g.,
the 45 minute period following the workout); and the “Growth Phase” (e.g.
the subsequent hours of the day). They present compelling evidence that
the right mixture of nutrients, taken at key points in the muscle growth
cycle, will optimize improvements in muscle growth, strength, and power,
as well as enhance recovery from exercise.
Combining pre- and post-workout nutrition received some very recent, ex-
perimental con rmation. The 10 week study by Dr. Paul Cribb compared
pre- and post-workout carbs, protein and creatine consumed by a group of
resistance-trained men, to a group taking the same nutrients at other times
of the day. Improvements in strength and lean mass were greater in the
group receiving the pre- and post-workout feedings. The study conclud-