Category Archives: Health and Fitness

Sports Nutrition And Carbohydrates

Athletes from all areas of sports want to get the right nutrition because this can give you the winning edge. When your body gets what it needs it can deliver the performance that you need. You can make the most of your sports talent by getting the most out of your sports nutrition. What sports nutrition you will require will depend on our age, size, physical condition and what sports you are involved with.

There are however basics to sports nutrition that everyone can follow.

Water is the most important factor in sports nutrition. Your body is around 60% water and requires water for almost every bodily function. Water cannot be stored or made by your body therefore it must constantly be replaced. While training it is especially important to keep water levels topped up and you should try to match the amount you drink with the amount you sweat.

Getting sports nutrition right means getting your fuel intake right. Good sports nutrition requires that all the food groups be consumed in the right quantities for you.

When it comes to sports nutrition carbohydrates are the most important fuel source. Fruit, vegetables, pasta, bread, cereals and rice all contain carbohydrates. The carbohydrates contain sugar and starches which you body converts to glucose, an available instant energy burst. The glucose can be stored in the liver and muscles as glycogen that will give you endurance and power for high-intensity, short bursts of activity.

Your performance level will drop when your body runs out of carbohydrate fuel and has to turn to protein and fat for energy. This is because your body has to work harder to get the fuel out of protein and fat.

Having a carbohydrate strategy as part of your sports nutrition can enable you to control the level of your performance as can ensuring that you have the correct vitamins and minerals built up in adequate level before competition.

Take advice from you doctor and coach as to when to boost your carbohydrate intake prior to competing as they are useful resources when it comes to finding out about sports nutrition.

General sports nutrition can be based on a well balance diet. The added incentive of achieving a good performance can sway you against the temptation of crisps, chocolate, alcohol and fried foods such as chips. Sports nutrition from an early age can start a health eating regime for the rest of your life, keeping you fit and healthy.

The Role Of Diet In Health, Nutrition And Fitness

During pregnancy the mother must increase energy intake. During lactation, energy intake is also increased. A steady balanced diet is essential, in the right quantities, throughout life, to maintain healthy growth and development. The first part of this two part article looks at the background to nutrition and the digestive process. Part two will conclude with the role of diet from pre-conception to old age.

Even before pregnancy, diet plays an essential role in preparing the female body for a normal and healthy birth. Vitamin D deficiency could cause pelvic deformation, where normal delivery of child would be difficult. Vitamin B12 deficiency could cause infertility and a history of dieting would deplete any nutrient reserves in the body, giving rise to infertility and reduction of nutrients for the foetus.
A diet consists of nutrients. Nutrients are classed as macro, required in large quantities and micro, required in small quantities. Macro nutrients include carbohydrates, proteins and lipids (fats). Micro nutrients include vitamins and minerals. Another product essential for a diet is water. Water is required in large quantities to aid metabolism, which occurs in an aqueous environment.
Bread, cereals and potatoes contain carbohydrates, non-starch polysaccharides (nsp), water, vitamins and minerals.

It is important to have an appropriate amount in the diet for the following reasons:
Carbohydrates provide energy, which is essential for all metabolic processes within the body, including mechanical movement, respiration, growth, repair, cell metabolism, DNA replication, vision, transport within the body and maintaining homeostasis (constant internal body equilibrium such as constant blood pressure, body temperature, breathing rate, pulse rate).
Glucose (broken down from carbohydrates) is also required for brain cells and the central nervous system.

NSP’s (fibre) are particularly important in a diet because they act as roughage or bulk. The nsp’s are not digestible and therefore pass straight through the digestive system. However, because of the increase in the bulk of food, it passes through the system more quickly than if nsp’s were not digested. NSP’s ensure food is not left in contact with the gut lining for prolonged periods of time, which could have serious health effects, including cancer.
Meat, fish, pulses contain protein, water, minerals and vitamins, nsp’s (in pulses) and lipids.

Proteins exist in two states, fibrous and globular.
Fibrous proteins have a structural role, eg tendons, ligaments, hair, growth and structure. Globular proteins function as enzymes which allows cell metabolism to occur, help in our immune system by producing antibodies to fight diseases and aid transport, both intra and extra cellular. They also work as hormones, and for growth and repair of body tissues and in blood clotting. Too much protein in our diet is removed as waste material; too little protein in our diet could result in muscle wasting and such diseases as marasmus and kwashiorkor.
Protein constitutes 12-18% of the body’s mass.

Milk and dairy products contain protein, lipids, water, vitamins and minerals.
Fat and sugar contain carbohydrates, water, lipids, minerals and vitamins.
Lipids are broken down into glycerol (a further source of glucose) and fatty acid, including essential fatty acids.

The essential fatty acids are components of the body’s cells, especially in the formation of cell membranes. Lack of fatty acids can affect blood pressure, blood clotting and homeostasis. Excess fat, however, can be stored in the body in adipose tissues and possibly result in obesity and related health problems. Although, much obesity is the result of certain gene deficiency, which will be discussed in more detail in a further article.

Pregnancy Nutrition Guide

Eating for two doesn’t mean eating twice as much! A good diet during pregnancy is not just better for you but better for your unborn baby. Making the right food choices for your baby’s well-being and development as well as your own is all part of a fit and healthy pregnancy.This is a time when it’s more important than ever to make the right choices, eating a range of healthy, nutritious foods. Opt for whole, fresh foods and as much variety as possible. Cut back on refined and processed foods, sugary snacks and big fat fry ups and do yourself and your baby a favour by eating lots of fresh fruit and veg, fresh meat and fish, wholegrain bread and vitamin and mineral packed grains, seeds and pulses.

Healthy eating during pregnancy doesn’t need to be complicated, here are some easy for an easy to follow guidelines for your pregnancy nutrition!

1. Every meal should include a portion of energy giving carbs. Bread, potatoes, rice, pasta, chapattis, breakfast cereals or yams all provide energy for you, and for your baby. Opt for wholemeal, wholegrain or high fibre versions whenever possible.

2. Eat plenty of fruit and vegetables. Aiming for ‘five a day’ is even more important for a healthy pregnancy. Make sure you include a wide variety and go for ‘the rainbow’ – choosing different increases the range of vitamins and minerals. Fresh, frozen, canned, dried and juiced into delicious drinks and smoothies all counts.

3. Don’t miss out on protein -aim for 2 moderate portions each day. Include lean meat, chicken, fish, eggs, beans and nuts. These foods are also great sources of iron.

4. Don’t skip breakfast. Breakfast provides a vital boost to energy and nutrient levels, so make sure you get every day off to a great start for you and your baby.

5. Eat plenty of dairy foods such as milk, cheese and yoghurts. Dairy foods are a major source of calcium, important for the mother’s and baby’s teeth and bones. Choose low fat varieties when you can.

6. Make snacks nutritious. Too many indulgent snacks will pile on the pounds but you may find snacking helps ward off nausea in the first trimester. Healthier snack choices include: fresh or dried fruit; low-fat yoghurts or milk drinks; bread sticks, vegetable sticks and dips; breakfast cereals; fruit smoothies or maybe a slice of malt loaf. Check out our energy boosting snacks that will help you to maintain a normal pregnancy weight gain.

7. Aim for two portions of fish each week, including at least one portion of oily fish such as salmon, trout, sardines or pilchards. These are so important for your baby’s healthy brain development.

8. Get active and try to maintain a healthy weight. The average pregnancy weight gain is 10-12 kilograms or 22-28lbs. Gaining too much weight is not good for your health and blood pressure. Being active not only helps to moderate weight gain, but also prepares the body for birth.

9. Drink plenty of water and other fluids. You dehydrate more quickly than normal when you’re pregnant – drinking plenty of water and other fluids is important, especially when exercising or if the weather is hot. 10. Don’t be tempted into eating for two. You don’t actually need extra calories during pregnancy until the third trimester when the baby grows rapidly and even then your need for extra calories does not increase by a great deal, only 200-300 calories a day equivalent to a single sandwich (without the mayo!), or a small jacket potato with 30g of cheese.

Pumpkin Seeds Nutrition

Benefits of Pumpkin Seeds Nutrition
The Cucurbita maxima is a botanical name of pumpkins. Pumpkin Seeds Nutrition benefits make this vegetable significant to the diet. They increase in all shapes, colors & sizes. Pumpkins have received a

subcategory of the own when utilizing them traditionally for Thanksgiving & Halloween. Carving these Halloween pumpkins can be amusing make sure to put aside the seeds for growing in the spring seasons.

The Cucurbita family has many relatives that include cucumber, squash & baby marrow.
Pumpkin seeds Nutritional advantages
Pumpkins provide excellent nourishment especially Pumpkin Seeds Nutrition which contains necessary fatty acids, vitamin B proteins, & zinc. The actual fleshy tissue of the pumpkin includes Vitamin A & C,

Calcium, Thiamine, and Phosphorous & Potassium. Pumpkin keeps the whole body healthy through building your immunity. Consumption of pumpkins helps to stay the skin & eyes healthy, and there is much

dietary fiber in the Pumpkin seeds.
Tips on Harvesting & Cooking Pumpkin
The loveliness of Pumpkin is which you can store that over a long era of time. Pumpkins increase their beautiful tendrils while they grow, which stand edible leaves & flowers & finally succulent fruit that can be

utilized in many techniques. You can take pumpkin leaves & flowers & add to them onto a salad, or else cook them as spinach. Pumpkin could be baked, roasted, fried & boiled or else eaten raw or else made

like soups, breads & fritter. Ice cream of Pumpkin & pumpkin jam are delicious treats. Uncooked pumpkin seeds are more nutritional one than roasted ones. Dry pumpkin seeds are too great to nibble while

hungry. Pumpkin seeds could also be mixed along with sunflower seeds, dried fruit, nuts & sesame are a beneficial fit snack.
Pumpkin leaf & flower recipe
Cut up one onion.
Wash the leaves & flowers with chill water.
Harvest young leaves & flowers as of the pumpkin vine.
Narrow piece the leaves of backs.
Serve with coups rice or else with fresh bread.
Fry the onion flippantly.
Add the cut flowers & remove as of the heat.
Sprinkle along with soy sauce, pepper & salt.
Add the leaves & fry till tender.

How to improve Pumpkins
The pumpkins rip shaped seeds are grown in a heap in the garden.
Adjoin lots of dung to the mound.
4 to 6 pumpkin seeds could be planted in every mound.
Allow three-four meters amid the mounds.
This pumpkin trails & spreads itself away.
Pumpkins make an extremely good ground wrap.
You can utilize a trellis to cultivate pumpkins in a city environment.

What to cultivate in the Garden with Pumpkins
The Pumpkins will take pleasure in the group of Nasturtiums, Radish, and Mint & Beans.
Pumpkins love to develop beneath corn. Potato is not good as fellow near for Pumpkin. The
Pumpkin Seeds Nutrition Benefits are more important than their awkwardness & heaviness so do not be shy to utilize it in the place of cooking.

Thanks Goodness Dog Nutrition Is Not Always So Confusing

A new puppy in a new home will be wanting lots of affection from you, his new owner, and will be worrying where his next meal is coming from. Dog nutrition is an important issue for pets and their owners. A healthy eating programme at the puppy stage of a dog’s life is the springboard to strong bones and muscles to help him grow into a strong adult dog.

Nutrition in the form of a pet diet for a new puppy helps to avoid unwanted health issues later on in life. A puppy food product that has ingredients and quality proteins, the right carbohydrates, plenty of minerals and vitamins, lowers the worry for pet owners who want the best for their pet.

At Hill’s Pet UK we are proud of our range of puppy, adult and dog food, each one catering for essential health requirements, according to the size and breed of dog. While loving you for his yummy dog food your pet will also crave for your attention, but more than that he will be craving for that special bond between owner and pet.

Sometimes dog owners tend to confuse their pet with their commands and actions. If you have a problem with your dog jumping up at you when you come home from work, or if you are sat down and having ignored him for a while, he jumps up on to your lap, that is him seeking attention.

When your pet jumps over you and you command him to �get down’ and he does not respond, your next action, is you decide to remove his paws off your lap, pop him on to the ground, pat him on the head, at the same time saying �good boy’. The result is your dog thinks you are telling him he is a good boy for jumping up on your lap and he can do it again, see it from his point of view.

Healthy Low Carbohydrate Foods To Start Your Weight Loss Success

Eating a low carbohydrate diet can be great for weight loss but make sure you are also eating smart for your health. You need to think about weight loss for short term and long term success. The tips below have helped many of my clients lose weight and keep it off and if they do not work, then you simply are not overeating carbohydrates and need to take a different approach.

To make these tips more useful I would suggest writing down everything you ate yesterday so that you can make notes as you read through the suggestions.

The first carbohydrate to assess is the sweets. This includes any desserts and also beverages with added sugar. Do not count diet or sugar free foods or beverages. Circle or highlight all of those sweets you had yesterday. Then try to reduce that intake down to one serving daily. Examples of a serving could be one small to medium cake or brownie, 2 cookies, 1 regular 12oz soda, or 1 regular size candy bar.

Carbohydrate cravings are a common problem, especially chocolate cravings. Try planning one serving into your day instead of cutting them out completely and you will tend to feel less deprived. If you find you are eating large amounts of sweets try gradually cutting down the amount more gradually. For example if you are eating 10 servings daily try first reducing to 6 servings and gradually work your way down.

Next, look at your starch intake. Sweets and refined starch carbohydrates are generally low in nutrients and fiber, and often do not satisfy our hunger for long. Check to see if any of your starch foods are whole grain. Look at some of the starch foods in your kitchen such as the breads, pasta, crackers, and cereals. Check the ingredients list below the Nutrition Facts label for whole grains. The word whole needs to be in the first few ingredients. Examples would be whole wheat, whole oats, or whole grain.

Why is whole grain important? Whole grains still have all 3 parts of the grain (bran, endosperm, and germ) after milling. This keeps all the natural nutrients, including vitamins, minerals and antioxidants intact rather than being lost in processing. Now – practice substituting whole grains for your refined starches over the next several weeks and try to make at least half of your starches/grains whole grains.

Don’t cut your fruit intake. In fact, you really want to increase your intake of fresh or frozen fruit and vegetables because you will get more fiber and nutrients for very little calories – and they help satisfy hunger and often that sweet craving.

You can also continue drinking milk even though it has natural carbohydrate. It is still a calcium source – just keep the portion to about 8 ounces.

Make sure your overall carbohydrate intake is not too restrictive. If you are feeling weak with no energy for exercise then you have cut back too much. Some fad diets will suggest you completely eliminate carbohydrates for a while but this is not necessary and definitely not a healthy long term solution.

One last tip – try to also spread out your carbohydrate intake over the day and not load up at any one meal. Small snacks are often necessary for hunger control. These tips should help you jump start your weight loss and I wish you well on your healthy carb-controlled eating