Archive for June, 2010
i need to crreate a survey for the athletic coaches on my college campus to see what they think would be the most helpful in regards to sports nutrition/counseling. things like supplements, meal patterns, etc. Any suggestions?
I have a suggestion. If you want the best survey results for sports nutrition, send your survey to the department of nutrition. Contact the department head first, and ask if you can send it out.
You wouldn’t send out a survey asking for an opinion of the top ten novels of the twentieth century to the department of electrical engineering, would you?
If you’re going to send out a survey to the coaches, ask them about coaching methods. How does being a disciplinarian affect coaching performance? What offenses by athletes deserve being thrown off the team? What is the role of praise in coaching?
Unfortunately, coaches are not experts in nutrition. If you surveyed both coaches and nutritionists about proper nutrition for optimal performance, which survey would you trust more?
P.S. Go to the English department for surveys about the top ten novels of the twentieth century.
I started my first diet on Sunday (Tuesday now) & I’ve lost 400grams (0.88pounds)! Im so excited!
I would love to hear about what everyone else out there is doing to lose weight? Wether its worked or not? Why you think it works? How your regulating calories? Your exercise regime? What size you are now? What you want to be? etc etc!
xo
Just a response to weightloss_guru. Your generic answer (which Im sure is helpful to SOME) has absolutely nothing to do with my question. Stop point scamming.
you have to eat a balanced amount of carb, fats, and proteins in every meal. try to eat organic. at least whole foods (not the store) but natural foods. don’t eat a whole lot but don’t starve yourself. eliminate all refined carbohydrates.
this will help raise your metabolism
and just keep getting daily exercise.
i am at this very moment writing a very large research paper on metabolism. i’ve interview lots of nutritionists and personal trainers.
I need help in eating healthy. I grew up in a family that cooked greasy fatty foods so i wouldnt even know where to begin to eating healthy. I go to the gym but I just cant eat healthy foods without it being nasty or starving myself. Any ideas on breakfast, lunch and dinner healthy meals that are actually good?
I use a simple rule, the closer you stick to raw, natural foods (like veggies, nuts, whole grains, and fruits), the healthier you will be. This simple plan has worked so well, I lost 50 pounds and no longer have to take diabetes medication. More here:
http://www.drfuhrman.com/
Hello. My name is Aleksandr Petrovykh and I am a senior in high school. To graduate we need to do a project and write a paper. For the paper we need to do a few interviews. My project is on nutrition so I was wondering if you could answer a few questions that I have.
How does poor nutrition affect a Childs ability to learn?
Can poor nutrition leave irreplaceable damage?
What are the needed nutrients for the mind to grow?
Hello Aleksandr Petrovykh,
The Effects of Poor Nutrition and Health on Learning is a great topic for discussion, here you can find the details in http://ltc.umanitoba.ca/wiki/The_Effects_of_Poor_Nutrition_and_Health_on_Learning
Have you ever seen these people on TV and commercials that talk about buying food items that are low-fat and high in nutrition? Would you like to get in on the newest healthy eating and nutrition craze. It is really not as difficult as it may seem at first. There are a few guidelines that you can follow to take the first steps to living a healthier life.
There are many websites out there that have healthy eating guidelines that you can read for free. If you are looking for a place to start your journey, this is it! It will give you all of the information that you will need to get started. It gives you eating and exercise plans that will start to ease you into the new lifestyle. It will also offer you guidelines to follow when eating out with friends. Even at those fast food restaurants you can not help but stop at sometimes. One thing you can do is stay away from fad diets and look closer at the healthy food pyramid.
Healthy cooking is another way to change your healthy eating and nutrition ways. There are many places to find recipes that actually taste good and are very good for you. The best thing to remember in every meal is balance and portion size. They say that if you buy smaller plates it does not make you obligated to fill up a big one.
The best types of meats to eat are your leanest ones. Usually fish is the best kind due to the fact that it not only is very lean, but it also has good vitamins and is high in omega fatty acids. The protein is on the high side as well. The other good lean meats are turkey, chicken, and pretty much any kind of poultry. It is always good to take off the skin. Don’t forget about the fruit nutrition facts of let say oranges and grapes, not to mention the acai berry. The vitamin c content alone is off the charts.
The truth about good and healthy eating and nutrition is that you can not change it overnight. It is a process that is more successful if done in steps. If you are really looking to change your lifestyle and if there is a drive and determination behind it you can make your life better. There is no better time like the present to start. Take a look at some of these healthy eating websites. I mean it wont hurt it can only help.
Choosing to eat healthy can provide many benefits to a person. The benefits can include well functioning body systems, proper weight maintenance, adequate sources of energy and prevention of diseases. In order to make sure that a person is eating the right foods, he or she would most likely benefit from reviewing some healthy eating guidelines.
It is not difficult to adhere to healthy eating guidelines. All one needs is a desire to make a commitment to a healthier lifestyle and the knowledge to do so. According to the Dietary Guidelines for Americans, adults who consume a 2,000 calorie a day diet should eat two cups of fruit per day and two and half cups of raw or cooked vegetables per day. Fresh fruit and vegetables are considered the best choices as they will not contain added sugar or sodium. Grains are also an important part of eating in a healthy manner. Adults should consume six ounces of whole grains, and three ounces of other grains such as those found in rice, bread, pasta or cereal.
Protein is an important nutrient, and it can be obtained from meat or beans. According to healthy eating guidelines, approximately five and a half ounces of lean meat or beans should be consumed per day. A combination of both can be eaten, as long as they do not exceed the prescribed amount. In addition, three cups or twenty four ounces of low fat milk, yogurt or cheese should be eaten each day. Six teaspoons of oils such as low fat mayonnaise or margarine is also part of a healthy eating plan.
When reviewing the above healthy eating guidelines, it is important to note that these amounts apply to those who require a two thousand calorie per day intake. If the calorie intake you require is less or more, the above amounts should be adjusted accordingly. The main thing to remember is that you should obtain an adequate amount of your calories each day from the above food groups, and that you make an effort to limit foods that have less desirable qualities. Foods that are high in fat, sodium and calories are generally to be avoided or consumed in very small quantities on occasion.
These days it really isn’t all that hard to find good recipes. There are a ton of cookbooks and websites with lists of healthy cooking recipies. The trick is to find those with recipes that you like. Some of the options are better than others.
You want to be sure that whatever healthy cooking recipies you are considering have a lot of flavor. If they are really bland and boring you aren’t going to like them so they are not worth the time and effort it takes to make them. The best thing to do would be to look for recipes that don’t focus on using a lot of different substitutes, such as fat substitutes and sugar substitutes. It is better to look for flavorful recipes using healthy ingredients
Although not all vegetarian recipes are healthy, in general they tend to be since they use a lot of fruits, vegetables, and whole grains. There are also some really unhealthy options however, so you need to be careful. You probably don’t want to choose recipes that have a lot of fat, especially if it is saturated fat. However, you do need some fat to stay healthy, so it is best to choose options that have small amounts of monounsaturated fats (like olive oil, avocado, nuts, and dark chocolate) or omega 3 fatty acids. These are some of the healthiest sorts of fats.
Most of the healthier recipes use meat as a small part of a meal rather than as the main part of the meal. A small amount of chopped up meat can flavor a whole dish. A good alternative to regular meat is using turkey. You can turn it into meatloaf quite easily. This way you can keep the majority of the meal made up of healthy vegetables and whole grains and still get a taste of the meat that you enjoy. You will find some of the top athletes today using these very recommendations.
Cooking methods really make a difference in how healthy a recipe really is. Deep frying is definitely not a good option. Steaming is better than boiling since some nutrients leach out into the cooking water. Baking and stir frying are both pretty healthy options, as long as you don’t use too much oil when stir frying. Grilled chicken is a very good choice. Anything that has a cream sauce is not healthy. There is just too much fat in this type of sauce.
Everyone loves dessert, so we don’t want to forget about it. The healthiest recipes are those that are based mainly on fruit. Strawberries dipped in a small amount of dark chocolate, or apples baked with a small amount of brown sugar, nuts, and butter can be great healthy recipes for dessert.
There are a lot of different places you can go in order to get healthy eating tips for those who want to lose weight. If you don’t eat the right foods when you are trying to lose weight, you won’t be as successful. You will either be short on key nutrients, or you will end up not having any energy or being too hungry to keep up with your diet.
It is great if you can avoid eating fast food, but if you do have to eat fast food there are some options that are healthier than others. Baked potatoes without a ton of fatty toppings are pretty healthy, and sometimes the least caloric item on the menu might actually be the single hamburger. Salads are great if they aren’t loaded down with a ton of dressing and fatty toppings.
When you are on a diet you want to fill up with the fewest number of calories possible, and one way to do this and get in a lot of important nutrients is to start out your meals with a large garden salad with a variety of vegetables and just a touch of oil and vinegar dressing to help you absorb your vitamins and minerals and to add a bit more flavor. Another great starter is a broth based soup, especially if it has vegetables in it.
Fiber also helps to fill you up and to keep you healthy, so high fiber foods like whole wheat bread, beans, fruits and vegetables are great options when you are on a diet. There are a lot of healthy vegetarian recipes that are very healthful and very filling. You can use meat more like a condiment than a main dish, just to add a little extra flavor and you will save a lot of calories.
You need to eat some fat in order to stay healthy, and the best types of fat to eat are monounsaturated fats like those in olive oil, nuts, and avocados, and omega three fatty acids, like those found in fish. If you try to stick as much as possible to these types of fats you will get the most health benefits possible. You do need to eat them in moderation though. A handful of nuts a day is great, but not a whole jar of peanuts.
For more healthy eating tips there are a number of good websites, including that for the food guide pyramid, and the many other websites by well regarded medical and nutrition organizations.
It is necessary that an athlete fulfill his or her nutritional needs. Working on strength and conditioning in order to maximize performance is one thing. However, in order to replenish the energy that is burned, an athlete’s diet should consist of plenty of protein, carbohydrates, fat and all of the other nutrients that the body needs which are not gained by eating one type of food or supplement. Athlete nutrition guidelines should be closely followed.
The main sources of energy for an athlete are fats and carbohydrates. Carbohydrates fuel the body. Many people believe that additional protein in the diet will increase muscle strength. However, foods high in protein are an energy source only when carbohydrates and fats are not available. It has yet to be proven that an excessive amount of protein will enhance performance or improve muscle strength. The body does not store excess protein, but rather converts protein to fat. A well-balanced diet for an athlete should have plenty of protein, at least 1.0-1.5 grams of protein per day. A diet that is too high in protein will deprive the body of the much needed carbohydrates, which can lead to dehydration. An excessive amount of water intake is necessary in order to eliminate the nitrogen by-product of protein.
Athletes must caution not to indulge in the expensive forms of protein, sugar, vitamins and fat found in foods which are promoted as performance enhancers. The adequate amounts of calories consumed by athletes prevent the need for vitamin and mineral supplements only in special situations. Only two minerals require special attention for ingestion, iron and calcium. Iron is needed in the body because it circulates oxygen within the body, and also produces energy. Men should get the recommended daily dose of 10mg, while women need 15mg. Red meat is a good source of iron as well as fish and poultry. Other good sources of iron include eggs, fortified breads and cereals, beans, and leafy vegetables.
If the daily intake of calcium is less than 800 to 1200 mg, calcium supplements are often recommended. Most female athletes do not get enough calcium in their diets. Some of the best sources of calcium are skim milk, lowfat yogurt, pink salmon, cooked broccoli, and Swiss and cheddar cheeses.
There are no shortcuts to enhancing an athlete’s performance. A good combination of training, conditioning, along with the right sources of nutrition will provide optimal performance.