Diet And Nutrition Fact Guide

The world of health and fitness is filled with misconceptions about diet and nutrition. In this diet and nutrition fact guide I will take you through some of the top nutrition myths and set them straight for you.

I am so sick and tired of reading all the rubbish people are publishing, and people are being misinformed with  incorrect information out there. Do not spend another dime on a magic pill or potion. Read this first and if you don't want to face the truth then you may leave this page right now.

My passion is to help people succeed in their health and fitness goals and I want to help you today to receive the correct information so you can have a good base to start your healthy lifestyle today.

Diet and Nutrition Fact Guide
Myth: If I eat more protein I will build more muscle faster.

Diet and nutrition Fact 1: Protein is indeed the building blocks of muscle-tissue but exercise causes micro-tears in the muscle. When we rest the muscles recover and protein helps with muscle recovery resulting in an increase in muscle size, so yes protein does play a role in building muscle mass but only in conjunction with a well put together exercise program.

Myth: Without supplements I will not reach my goals

Diet and nutrition Fact 2: First of all you need to be very clear about what your goals are. If you are an elite athlete and you or your trainer knows exactly what you are doing, supplements will be a benefit, If you are a competitive body builder and you want to build serious muscle mass then supplements can play a very important role in muscle recovery, but if you just want to lose some weight you do not need to use supplements. A healthy diet and regular exercise will get your there.

Myth: Exercise is more important than nutrition

Diet and nutrition Fact 3: Proper nutrition is the corner-stone of a healthy lifestyle and weight loss program. As a personal trainer I  always remind my clients that results are based 70 percent on diet and 30 percent on exercise. So get your nutrition right before you hit the gym.

Myth: Cravings are your body's way of telling you that it needs something

Diet and nutrition Fact 4: Believe it or not this is one the most untrue myths. Cravings are often associated with an underlying emotional issue and basic unmet needs like the need for fun excitement or even love. Emotional issues connected to these cravings usually occur due to stress, tension, anxiety, fear, impatience, depression or low energy and tiredness. They are also often associated with hormonal changes especially in pregnant women.

Myth: Carbs are the enemy

Diet and nutrition Fact 5: There are no secret tricks for losing weight. It is pretty simple. You need to eat a well- rounded diet and this includes carbs, protein and fat as all three of these macro-nutrients have important functions in the body. The problem comes in when we do not know what types of carbs to eat and the effect it has on blood sugar levels.

And this is probably one of the most important fact you will need to know if you want to lose weight. Keep your blood sugar levels constant with the correct foods and stick to your exercise plan and you will achieve your goals.           

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Diet and Nutrition Fact and Fiction Health Guide

In the world of diet and nutrition, there are common misconceptions as well as flat out works of fiction. By creating a short guide that looks at both the facts and the fiction-based factors of diet and nutrition the hope is that everyone can learn something about both sides. Diet is something that means many different things to many different people. Diet can be referring to something that is eaten or diet can be a plan to lose weight. The term diet can also refer to the act of improving the health of the human anatomy through better nutrition.

Dieting is Challenging

If you find yourself a bit confused about reading everything that is online or in print in regards to diet and nutrition, then sit back and be prepared for a good read on the facts only. The amount of misinformation that is out there is truly spectacular and this only tends to confuse and make some very unmotivated folks that are trying to lose weight and/or eat better. As if dieting was not a challenge enough with these untruths it is important that you learn how to pick through what is solid based fact and what is fiction.

Learn the Truths

While there are many different ways to go about dieting the truth of the matter is that you and you alone will be the final determinate if you are going to lose weight or not. If you have, the drive and passion to live a healthier lifestyle then you will want to receive only the most correct information that you can have. This will provide you with a good base to start your healthy lifestyle future.

Facts Only

This nutrition fact and fiction health guide has been created in hopes that there can be a dividing line between the untruths and the facts about diet and nutrition. To start things off we will delve into eating more protein and creating more muscle. The truth of the matter is that protein is indeed the building blocks of muscle tissue fibers but exercise alone causes muscle tissue growth through repairing. When a muscle is exercised, it causes micro tears within the muscle and when the muscles recover this is where protein helps. Eating more protein will not increase the amount of muscle but is a necessary component and nutrient of a muscle building exercise program. Good luck!

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ADHD Diet: Three Nutrition Facts

Your doctor may not tell you this, but poor nutrition and diet is a very common cause of ADHD. This disorder has been around for a long time, but only over the last two decades did the cases of childhood ADHD increase significantly. While there are many reasons for this increase, many of these cases can be explained by the proliferation of processed foods and junk foods in the market. These foods contain harmful chemicals and additives that aggravate hyperactivity and impulsivity while failing to give any real nutritional value. Here are three facts that can shed light on why an ADHD diet might work.
Artificial food color, preservatives, and flavor are made of harmful chemicals

Many foods and candies marketed to children look harmless enough, but their artificial color, preservatives, and flavoring contain chemicals you'd never want your kids to eat. For instance, many artificial food dyes contain petroleum, a type of crude oil used for gasoline. Synthetic preservatives are also made of crude oil. Of course, food additives have been used for many years now. The difference is that children consumed less of them in the past. Today, however, the average child living in the United States is exposed to the man-made chemicals in food every day, sometimes all day.

Sugar can cause ADHD

It sounds like an old wives' tale, but sugar can indeed aggravate the symptoms of ADHD, especially the hyperactive component. Our bodies and minds obtain energy from the glucose or sugar in our blood. Without a steady supply of glucose, we have difficulty concentrating on tasks, we feel weak and lethargic, and we are unable to accomplish everyday tasks. All foods contain nutrients that can be converted into glucose. Candy, chocolate, and other sweets seem to be an obvious choice for glucose, but the glucose they contain only lasts for half an hour. When a child eats a bar of chocolate, he or she experiences a burst of energy from the sugar, followed by a crash shortly after. A better source of energy for kids is fruits and vegetables, which contain slow-burning glucose that last for hours.

Wheat and milk products can produce morphine-like effects

Pizza, cereal, spaghetti, and ice cream - these are just some of the foods kids enjoy eating. They are also made of either wheat or cow's milk, which contain gluten and casein - complex proteins that cannot be easily digested by the body. The human digestive system was designed to process fruits, vegetables, and meat. Foods made of wheat and dairy came relatively late into human evolution, and this is why our digestive system has trouble breaking down their gluten and casein content. Partially-digested gluten and casein form peptides, a chain of amino acids that aggravate digestive problems and cause morphine-like effects on the brain. The old wives' tale of eating bread as a mild painkiller is based on this fact.

As you can see, the food our kids eat has more to do with ADHD than a chemical imbalance does. This is why ADHD should not be treated with medication; a pill can't do anything if the real cause of ADHD is still there. Instead of medicating your kids, consider seeing a holistic doctor who can prescribe an ADHD diet and other natural treatments that can get rid of the symptoms for good.           

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Egg Calories

The number of egg calories depends on the size of the egg and how it is cooked.

However please bear in mind that eggs are a very economical way to fulfill the essential nutritional requirements of the body. So I wouldn't worry too much about egg calories as long as eaten in moderation.

You will find that yolk has approximately 3.5 times more calories than egg white; frying and scrambling add 20 extra calories to egg due to oil or milk content, as compared to boiling or poaching. Calories in a standard sized egg:

- Yolk 60 kcal
- White18 kcal
- Scrambled 100 kcal
- Fried 98 kcal
- Boiled egg 75 kcal
- Poached 75 kcal

Egg White and Egg Yolk: Egg white has no cholesterol, and can be quite useful in weight loss, as it is low in sugar and calories and high in good quality protein with up to 40 different amino acids, protein is known to help you keep full longer.

Egg yolk, on the other hand, is high in saturated fats and even higher in cholesterol content. So it is not recommended if you are trying to lose weight. However, egg yolk has many more health benefits than egg white. It is full of nutrients, vitamins and essential fatty acids: protein, calcium, iron, phosphorus, zinc, riboflavin, selenium, folate, carotenoids, vitamins B12, D, E and K.

Egg Nutrition Facts:

Popular choices for egg consumption are chicken, duck, roe, and caviar. The egg most often humanly consumed by far is the produce of the chicken.

• Chicken eggs provide all essential amino acids for humans, and provide several vitamins and minerals, including vitamin A, riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. They are also a single-food source of protein.

• Vitamin D is naturally found in only a few foods, and yolk is one of them.

• They contain the best quality of protein with the perfect composition and it includes all the essential amino acids.

• Lutein, zeaxanthin and carotenoid help in preventing eye disease and macular degeneration.

• By preventing blood cloths, they can help decrease the risk of heart complications or stroke, but it should be eaten in moderation.

• Egg, on average, includes 10% fat and only 3% is in the form of saturated fats.

• Selenium and vitamin E in eggs may help protect cells from oxidation and cancers.

• Zinc in eggs, especially in egg yolk help maintain a stronger immune system.

• Choline helps regulate the cardiovascular system, nervous system and brain. One egg yolk contains approximately 300 micrograms of choline. Choline deficiency may also lead to the deficiency of folic acid.

• Minerals, vitamins and particularly high sulphur content in eggs promote healthy nails and hair.

• Calcium is essential in strengthening bones and teeth and vitamin D helps raise calcium absorption.

• It has a glycemic index value of zero and has no effect on blood glucose levels.           

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Nutrition Facts in TOPPS Ring Pop Space Gems

In this day and age, it's almost impossible for parents to determine what their kids can and can't eat.  There are so many products these days that are truly unhealthy for kids, not to mention everyone.  But these issues couldn't be more important in the junk food and the candy that kids consume on a daily basis.  There are certain types of candy that could be dangerous and they might have averse affects on a child's health.  TOPPS Ring Pop Space Gems, for example, may seem like something that would be unhealthy for your kids, but after looking closely at the nutrition facts for these fun candy rings, they are actually low in calories and their sugar content is much less than that of a can of soda.

To be specific, Ring Pop Space Gems have 70 calories per ring pop and only eleven grams of sugar.  Also, they don't have any fat content which is a plus for kids.  They can get their fat from other junk food.  These tasty treats only have fourteen carbohydrates per serving and they only have around two percent of the sodium consumed per day which amounts to about fifty five milligrams.  There's also no cholesterol in these colorful ring pops.

Compared to other candy products, like Hershey's Golden Almond Solitaires, Ring Pop Space Gems are a much healthier choice for kids.  One serving of these chocolate squares consists of two hundred and thirty four calories, almost four times the amount of the Ring Pops.  Of the 234 calories, 137 of them are fat calories, which is twenty three percent of the fat calories one should consume in a day.  There's also more cholesterol than the Ring Pops and they have five more carbohydrates per serving and four more grams of sugar per serving.

If you were to let your children eat Charms Blow Pop Assorted lollipops instead of the Space Gems, they would be ingesting a lot more sugar and a lot more calories.  A Charms Super Blow Pop contains 127 calories in one serving and has around thirty six grams of carbohydrates instead of the Gems' 70 and 11 grams, respectively.  It also has double the sugar content.

Inevitably, children are going to ingest a certain amount of junk food, but at least parents can control what they eat and Ring Pop Space Gems are a great choice.  Other sweets hold a much higher calorie, fat, and sugar content than Ring Pops.  If all these things don't convince you, there's always the fact that you can wear it as you eat it.           

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Calories in Quinoa - Is it Healthy For You?

Quinoa is actually not a grain, surprisingly enough, it belongs to the same family as spinach. It is a great source of protein and as a matter of fact it contains 9 essential amino acids. Did you know that ½ cup serving of dry quinoa has approximately 11 grams of quality protein? Lots of protein and fewer calories in quinoa. No wonder a lot of vegans are raving about it!

Not only vegans will benefit from quinoa but people who want to be healthier. It can be a delicious alternative to rice, pasta, oats and pearl barley. What I like about this super food is its versatility. You can serve it for breakfast and just add fruits or yogurt. Quinoa is also great for lunch and supper.

What about the calories in quinoa? 2 oz or 50grams contain 200 calories so a cup of uncooked quinoa has a total of 637 calories. Not bad right? When cooked, one cup has about 254 calories and 9 grams of protein.

Aside from protein, what else can quinoa offer? It has potassium, magnesium and manganese. Out of the three mentioned minerals, people tend to lack magnesium and this is considered as the most common mineral deficiency in the body. What does magnesium do? It helps regulate the absorption of calcium and it aids with muscle contraction.

You are assured that you are getting the right calories in quinoa and at the same time you are getting essential nutrients. If you can find it in your local grocery store then you can just conveniently order it online and you'd be happy to know that it is pretty cheap.           

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Calories In - Calories Out

"Calories in equals calories out" is the basis for weight and body composition homeostasis.  Maintaining, losing, or gaining body fat (and muscle, as well) is a factor of this simple formula.  Millions are spent each year to try to prove this theory wrong, with little success.

Let's look at the science involved in basic terms. When the body takes in 2000 calories in a day and, in that same twenty four hour time frame, burns 2000  then there are no excess calories for fat storage or muscle building. However, if you take in 2000 but only burn 1500 then there are 500 that can be stored. Over a week this would equal 3500 calories stored (or the equivalent of one pound of that lumpy, ugly body fat.) Flip that around and only take in 1500 while burning 2000 and then each day the body must give up 500 calories worth of energy to meet the daily need.

So, how does this relate to weight loss success? The most basic concept in dieting is to take in fewer calories than you burn each day. Now, let's make this as clear as mud. Different body types vary in their basal metabolic rates. Whether you look at ecto-, endo-, mesomorphs or simply subscribe to the fast, medium and slow metabolism ideas, you must recognize the fact that each person burns calories at different rates.

A naturally thin person usually burns calories at a higher rate even at rest. They also pass more food out in waste. The muscular individual will also burn more calories at rest, but they also make more efficient use of the nutrients taken in. The over fat person usually burns calories at a lower rate during rest. Their energy systems are less efficient, as well.  

So, to clarify a little. A person with a higher resting metabolic rate will burn more calories at rest. This means they can take more in each day and maintain their weight. A person with a slower metabolism will not burn as many calories at rest, therefore they must either increase the number they burn, through exercise, or reduce the amount taken in. The optimal choice is a combination of the two.           

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