A. Six Basic Nutrients for Health

1. Fat
Fat is a major source of calories or energy. Fat improves the taste and odor of foods and gives a feeling of fullness. Fats form the structures in our bodies, including muscles, nerves, membranes and blood vessels and are essential for the absorption of fat-soluble vitamins A, D, E and K in the body .

Although some fat in the diet is necessary, too much fat can lead to heart disease, obesity and other health problems. There are three kinds of fat: saturated fat, polyunsaturated fat and monounsaturated fat. Fats in the diet may be of animal (saturated) or vegetable (unsaturated) origin. Examples of fat in the diet are gravy, bacon, margarine, butter, cream, salad dressings and nuts. Meats and some milk products also contain significant amounts of fat. The guidelines recommended by the American Heart Association and the Surgeon General's Office suggest that fat should contribute no more than 30% of total calories. For those adults with heart disease a diet of 20 percent or even 10 percent of calories from fat is advised. The fat we eat is saturated and unsaturated. These terms refer to the chemical structure of the fat molecules. A low total fat intake, with the majority of fat from unsaturated sources, appears to lower blood cholesterol levels. Too much of any of these fats will increase dietary fat intake, and excess body fat may increase cholesterol levels and the potential to increase body fat.

2. Minerals
- Minerals are elements obtained from foods that combine in many ways to form structures of the body and regulate body processes.
- Other minerals are megnesium, phosphorus, sodium, potassium, chromium and zinc.

3. Carbohydrates
Carbohydrates are used by the body for energy, but only a limited amount can be used at any given time. The remainder is stored for later use. Total carbohydrates are made up of simple sugars, complex carbohydrates, and fiber.

Simple carbohydrates are commonly known as sugars. Sources of simple carbohydrates include table sugar, candies and other sweets, sodas and bakery goods. These foods provide empty calories, i.e., calories that supply no vitamins and minerals and should therefore be minimized.

Complex carbohydrates include all the complex starches and fiber, such as those found in grains, cereals, breads and starchy vegetables like potatoes, corn, peas and beans. Complex carbohydrates contain many essential nutrients and are the body's most effective source of energy. They are very low in fat and should be a primary source. Dietary fiber is a complex carbohydrate. However, it does not contain any calories. All other carbohydrates (simple and complex) provide 4 calories per gram.

4. Protein
Protein is essential for building and repairing muscles, red blood cells, hair and other tissues, and for synthesizing hormones. Protein from food is digested into amino acids, which are then built into the protein in muscles and tissues. Protein is a source of calories and can be used for energy if inadequate carbohydrates are available.

5. Vitamins
Vitamins are metabollic catalysts that regulate chemical reactions within the body. They include vitamins A, B complex, C, D, E and K.

6. Water
Water is an essential susbstance that makes up about 60 to 75 percent of our weight. Water stabilizes body temperature, carries nutrients to and waste away from cells, is needed for cell functioning.

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B. Facts and Fallacies on Diet

Myth #1 The More Carbs the Better.

Fact: Contrary to what’s often uttered about the merits of carbohydrates, the fact remains that excess carbs lead to excess inches. With the exception of the overly lean individual who has a speedy metabolism, a situation in which weight gain is often the goal, overindulgence in high-carb foods can be as detrimental to waistlines as excess fat. While many people believe that spare carbohydrates are in large part stored for energy, it’s more likely that excess carbs will be converted to bodyfat. Furthermore, studies have shown that subjects can achieve identical improvements in body composition, strength and muscular endurance with diets in which as little as 40 percent of the calories come from carbohydrates vs. those that contain more than 60 percent carb. Studies have also repeatedly demonstrated that the total calorie intake is the dominant factor in weight loss.

It’s obvious that fats have endured more than their share of abuse. Saturated fats, in particular, are considered a key contributor to heart disease, an epidemic that’s claimed more lives than the flood in Genesis. Fats also carry more than twice as many calories per gram as either carbohydrates or protein. Though it’s true that an excessive fat intake is the best way to make yourself resemble a blimp, it’s also a fact that fat is necessary for proper metabolic function, for hormone production and as an energy source

Myth #2 Avoid Fat Entirely

Fact: Most American diets contain either too little or too much fat. Neither method is a successful tactic for weight loss. When examining what occurs with most restrictive diets, people assume that all dietary fat can only be deposited in adipose tissue. That’s absurd. In reality the body uses dietary fat for energy when it’s in a state of negative energy balance. As long as your total calorie intake is less than what you expend, the percentage of fat in the diet isn’t as significant as was once thought. Studies have also affirmed that subjects can achieve equivalent differences in weight loss with diets consisting of approximately 10 to 50 percent fat, as long as the total calorie consumption is identical. It’s evident that the low-calorie, lowfat, high-carbohydrate diets that dietitians and others have been advocating for years are in fact fallacies.

Myth #3 Marihuana Decreases the Immune System

Fact: Yes, marihuana (an illegal controlled substance within the U.S. and many other, but not all, countries) does inhibit many different immune functions, including lymphokine production by T cells and nitric oxide production by macrophages BUT at much higher doses than recreational marijuana users normally experience. Paradoxically, notes Norbert E. Kaminski, an associate professor of pharmacology, toxicology, and pathology at Michigan State University, "there is some evidence that at lower doses these cannabinoids can enhance immune responses. I think there's some indication that these might be useful as relatively weak immune modulators, perhaps to be used as anti-inflammatory agents or even maybe for asthma," which is thought to be an autoimmune response.

New research within the last few years has opened the field of marijuana research. More and more research funding is taking place since 1990 because we really did not have much understanding of how cannabinoids work and in 1992 scientists discovered that cannabinoid neurotransmitters exist in the brain. Just a note -- the bulk of all funding for basic research on marijuana comes from the National Institute on Drug Abuse (NIDA).

Additional work has shown that cannabinoids are relatively safe. It has also been shown to ease muscle spasms in disorders like multiple sclerosis. In addition to its effects on glaucoma, pain, motor systems, and the immune system, researchers are examining marijuana's potential as an antinausea drug for use with chemotherapy and as an appetite stimulant, for use with AIDS wasting and other such conditions.

Steven R. Childers, a professor of physiology and pharmacology at Wake Forrest University School of Medicine in Winston-Salem, North Carolina, summarizes cannabinoid research by saying, "I think that what we've seen here is a dramatic transformation of this field. Twenty years ago cannabinoid research was dealing with a fairly innocuous drug of abuse, looking into . . . how it produces its psychological effects. We now see the research in this area has been transformed into mainstream neuroscience, where now we're not just looking at a drug of abuse but we're looking at a major neurotransmitter system in the brain."

Myth #4 Lactose Intolerant-Individuals Should Limit Dairy in the Diet

Fact: Many people who think they are lactose intolerant really aren't, and can overcome their symptoms by adding dairy products to their diet.

Most symptoms occur when large quantities of lactose (such as that found in a double-decker ice cream, for example) are consumed by people who otherwise seldom consume dairy products. Most of these individuals lack sufficient quantities of the lactose-metabolizing enzyme lactase.

But bacteria naturally found within the gut can also aid in the breakdown of milk sugars. Those bacteria can be "trained" to help in lactose digestion and is all a matter of getting sufficient diary products in their diet.

However, an intolerance to lactose should not be confused with gastrointestinal milk allergy. This latter condition results from a sensitivity to milk, and usually to the milk protein beta-lactoglobulin. The disease manifests itself in early infancy and the prevalence is low, probably less than 1 percent.

Myth #5 Sodium in the Diet is Bad for Your Health

Fact: Yes, and no, depending upon whether you already have high blood pressure or normal blood pressure.

A recent medical journal article has found no justification that sodium intake is bad for health or increases heart disease (especially in those that already have normal blood pressure).

In this regard, we would like to point out that sodium should not be consumed without potassium, which also should not be consumed without sodium. They work together in our nervous system and cells. We suggest using a "low sodium" salt that is composed of 50% sodium chloride (salt) and 50% potassium chloride. It tastes the same and is much better for you because you need potassium as much as sodium. You may also use "no salt" salt but we do not recommend it (unless you have high blood pressure) since it contains no sodium.

Myth #6 VITAMINS WILL ENHANCE YOUR STRENGTH AND ENDURANCE.

Fact: Vitamins supply the body no calories and cannot be used as fuel. The body urinated out 70% of the vitamins that it does not need. Only people who are deficient in an area should take necessary supplements. Please consult your physician or a Registered Dietitian before increasing your intake. Some vitamins can be toxic.

Myth #7 DIET PILLS ENHANCE METABOLISM AND CONTRIBUTE TO WEIGHT LOSS.

Fact: Initially one will lose weight after taking diet pills due to the lowered basal requirements of food and calories, but in the long run one will usually gain more weight back. Once, again, a diet pill taker ahs not yet learned how to control their weight through proper nutritional counseling once off the pills.

Myth #8 AN INTAKE OF REFINED SUGAR CARBOHYDRATES FROM SOURCES LIKE HONEY, SODAS, CANDY BARS AND MARSHMALLOWS WHEN FEELING LOW, WILL BOOST ENERGY LEVELS.

Fact: Unfortunately, you will probably experience the opposite. A sugar snack before a workout will deplete your performance and cause you to crash in need of good carbohydrates. Choose a complex carbohydrate instead.

Myth #9 CAFFEINE STIMULATED THE APPETITE AND SHOULD BE AVOIDED IF TRYING TO LOSE WEIGHT.

Fact: The issue that caffeine can be an appetite stimulant has never been scientifically proven. If taken properly, it can aid in raising the body temperature and possibly contribute to body fat loss.

Myth #10 EXCESS PROTEIN WILL BE USED AS ENERGY IF TOO MUCH IS TAKEN IN.

Fact: True, only when carbohydrate and fat sources are depleted. The body will use protein as fuel only as last resort. Most excess protein is stored as adipose tissue (body fat). Make sure you consult your registered dietitian or health care professional on how much protein is necessary for you.

 

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C. Weight Control Program

Three Basic Keys to Healthful Eating

1. Variety
There is no single food source that contains all the nutrients that you need so it is best to eat a variety of foods.
Click Here to check how your FOOD VARIETY scores!!!

2. Moderation
There is no such thing as "junk" food; however, eating too much of one kind is not healthy because too much of one thing is not good.

3. Wholesomeness
When it comes to the food you eat remember to go natural. Opt for food that is not processed, fewer additives, less preservatives the better.

You know what's the best diet in the world???
EATING WELL!!!
(click this link to view what to eat)

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DIETARY TIPS FOR EATING HEALTHY:


1. Use the Food Guide Pyramid to plan meals and snacks and to help you balance your diet over the course of the day or week.
2. All foods can fit into a healthy eating plan, moderation is the secret to staying successful not elimination.
3. Eating right and exercising goes together. You need both to stay healthy.
4. Try to do some type of exercise every day such as walking, biking, or swimming. Try walking 2-3 miles everyday.
5. Variety is an important part of eating right. Try one new recipe each week, or when dining out order something you've never tried before.
6. Try going "vegetarian" for dinner or lunch twice a week.
7. Increase your intake of high fiber foods. Decrease intake of fat, especially saturated fat
8. Tomatoes, especially processed tomato products such as tomato sauce, tomato paste, tomato juice and ketchup, have been shown to have potential cancer fighting abilities due to their lycopene content.
9. Oats, such as oat bran and oatmeal, and beans have been shown to have the ability to decrease blood cholesterol, which can decrease the incidence of heart disease.
10. Fruits are nutritious, high in fiber, low in fat and calories, contain anticargenic compounds, and add variety to meals Processed fruits and vegetables are just as nutritious as fresh fruits and vegetables.
11. Try adding grated carrots to a salad or pasta sauce, or chopped veggies to an omelet, pizza or stir-fry.
12. Try adding frozen vegetables to pasta and rice. For added calcium, replace regular orange juice with calcium fortified orange juice.
13. Try main dishes around pasta, beans, whole grain breads, cereals, and rice
14. Learn how to read the food labels (fat, sugar, cholesterol, fiber, and salt)
15. Get a complete analysis of your total cholesterol, LDL, HDL, ratio, and triglycerides (the lipid profile) and have your doctor explain them to you.

****Check if what you're eating is right!!! Take the Healthy Eating Index Test! (click this link)

Benefits of modest weight loss:

How We Lose Weight

Your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, to lose weight you need to take in fewer calories than you use. You can do this by becoming more physically active or by eating less. Following a weight-loss program that helps you to become more physically active and decrease the amount of calories that you eat is most likely to lead to successful weight loss. The weight-loss program should also help you keep the weight off by making changes in your physical activity and eating habits that you will be able to follow for the rest of your life.

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13 successful Weight Reduction Tips!!!

1. Write down what and when you eat or drink and why
Keep accurate food records of every morsel and drop for 3 days. Also record why you eat. Stressed? Hungry? Bored? Pay attention to your mood when eating
 
2. Become aware of meal timing
If you eat lightly in the day and excessively at night, experiment with having a bigger greakfast and lunch and a lighter dinner.

3. Learn your calorie budget
Know how much you can eat and still lose weight so you can be sure you are eating adequately at breakfast and lunch. Most people are surprised to find out how many calories they deserve to eat. They try to eat far too little, end up too hungry, and blow their diets.

4. Subtract 20 percent of your TOTAL CALORIE NEEDS
Theoretically, if you eat 500 fewer calories per day than you normally do, you should lose one pound per week, because
ONE POUND FAT= 3500 CALORIES.

500 calories x 7 days a week = 3500 calories a week = 1 pound body fat!

5. Divide your calorie budget into three parts of the day
 
6. Read food labels
 
7. Eat Slowly
Overweight people tend to eat faster than their normal weight counter parts. The brain needs about 20 minutes to receive the signal that you've eaten your fill. No matter how much you consume during those 20 minutes, the signal doesn't move any faster. Try to pace yourself so that you eat less and avoid the discomfort that ofetn occurs after rapid eating.

8. Eat your Favorite Foods regularly
If you deny yourself permission to eat what you want, ou are likely to binge. But if you give yourslef permission to eat these foods in diet proportions, you will be less likely to blow your reducing plan. If donuts are among your favorites, have one once or twice a week. When eating this, chew slowly, savor the taste and fully enjoy it. You'll free yourslef from the temptation to devour a dozen in one sitting.

9. Keep away for food sources that tempt you
Out of SIGHT, Out of MIND, Out of MOUTH...

10. Post a list of ten pleausurable activities that require no food
When you're bored, lonely, tired or nervous, you need to have some strategies in mind other than eating.

11. Each week, plan a day off from dieting
You don't have to lose weight everyday. If you are confronted with a hectic schedule and wonder how you'll survive the day's stress, give yourself permission to fully fuel yourself. You'll need the energy to cope.

12. Exercise consistently
 
13. Think "FIT AND HEALTHY"
Every morning before you go to bed, visualize yurslef as fitter and leaner. This will help you start the day with a positive attitude. Positive self talk is important for your well-being.

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The FOOD GUIDE PYRAMID
 
 
 
 
 
 

 
 
 
 
 
 
 
 
 
 
 
 
The Food Guide Pyramid is an outline of what to eateach day based on the Dietary Guidelines . It's not a rigid prescription but a general guide that lets you choose a healthful diet that's right for you.

The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain healthy weight.
 
Use the Pyramid to help you eat better every day...the Dietary Guidelines way. Start with plenty of breads, cereals, rice, pasta, vegetables, and fruits. Add 2-3 servings from the milk group and 2-3 servings from the meat group. Remember to go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid.
 
What Counts as One Serving? If you eat a larger portion, count it as more thatn 1 serving. For example, a dinner portion of spaghetti would count as 2 or 3 servings of pasta. Be sure to eat at least the lowest number of servings from the five major food groups listed below. You need them for the vitamins, minerals, carbohydrates, and protein they provide. Just try to pick the lowest fat choices from the food groups. no specific serving size is given for the fats, oils, and sweets group because the message is USE SPARINGLY.

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Sports Nutrition Quick Tips

FLUIDS
A major key to successful workouts is staying well hydrated before, during and after your workouts. Long workouts, excessive heat and humidity and fluid losses through sweat can significantly affect your ability to exercise and compete.

FUEL YOURSELF REGULARLY
Eat 3-6 (or more) meals or snacks each day. EAT BREAKFAST! Eating breakfast helps you fuel up your muscles and get your body ready for a busy active day. Don’t forget lunch either! Fueling up early in the day means you’ll be ready for your afternoon or evening workout instead of running on fumes. Refuel after your workouts. For your evening meal try carbohydrate rich foods and fluids like potatoes, vegetables, pastas and fruit/fruit juices. Eating carbohydrates after hard exercise keeps you from feeling chronically fatigued and gets you ready for exercise and activity the next day.

CARBOHYDRATES
The goal for active individuals is to eat 55-65% of total calories as carbohydrate. Carbohydrates are the preferred fuel of the muscles. Get a variety of carbohydrates at each meal or snack.

WHAT ABOUT PROTEIN?
Choose lean protein to repair and strengthen muscles. A good goal is 3 servings of protein from dairy products daily (1 cup of yogurt or milk, 1 oz of cheese, 1 cup frozen yogurt), AND at least one good meat or high quality vegetarian source (3 oz. turkey, a chicken breast, hamburger, bean burrito, hummus on pita). The goal for active individuals is to eat 10-15% of total calories as protein. An easy calculation for athletes is .5-.8 grams of protein per pound of body weight.

FAT
Moderation is the key here. Fat is a good energy source, carries fat soluble vitamins (A, D, E, K) to tissues and adds flavor and texture to foods. Generally, if you are eating a balanced diet with a variety of different foods your fat intake will be just about right. Don’t stress about counting fat grams, choose healthy low-fat foods most of the time. The goal for active individuals is to eat 20-30% of total calories as fat. Example: Total calorie intake of 2400 calories per day means an average fat intake of 53-80 grams of fat per day.

PRE-EXERCISE MEALS
The goal of eating prior to exercise is to insure adequate energy for the body to work without early fatigue. Keep the following in mind:

POST-EXERCISE EATING GUIDELINES

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