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30 Days to Clearer Skin and a Thinner Body
At some point in their lives every woman envisions the quintessential beauty enhancers ---clear skin and an attractive body. Unfortunately nature did not equip all of us with this envious duo, so we're left to create our own destiny. Not...
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As we take in food, a substance called glucose enters through the...
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Omega 3 capsules are a veritable horn-of-plenty when it comes to positive health effects. One of the most researched and effective supplements available, omega 3 fatty acids have been linked to reducing the risk of coronary disease, helping type 2...
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Posterior tibial tendon dysfunction (PTTD), also known as posterior tibial tendonitis, is one of the leading causes of acquired flatfoot in adults. The onset of PTTD may be slow and progressive or abrupt. An abrupt onset is typically linked to some...
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NUTRITION FOR A HEALTHY LIFESTYLE
Proper nutrition is an area of confusion for most people. With all of the conflicting information in the media and all of the fad diets out there, it is hard to know how to eat right. Eating right comes down to eating the proper balance of the three main compounds that make up our food: carbohydrates, proteins and fats. Knowing the balance is the first step, knowing the right foods to eat within these groups is the next.
Carbohydrates: 40% of your calorie intake should come from carbs. A good portion of the carbs you take in should be low glycemic and dietary fiber rich. Low glycemic carbs take longer to digest and fill you up quicker. Good sources of these types of carbs are fruits such as mangos, grapefruits and pears. Whole grains breads, rice and pasta, veggies and popcorn (without butter) are all excellent sources of dietary fiber as well. Eating carbs rich in dietary fiber help prevent many cancers, decrease cholesterol in the bloodstream and decrease the chance of diabetes, which is increasing within the population.
Protein: 30% of your calorie intake should come from protein. You should take in no more than 2 grams per 2.2lbs of body weight to avoid kidney damage although this takes a long time to develop (15 years of high protein intake). Animal proteins are the most complete form of protein. Good animal sources are chicken, turkey and lean cuts of beef. Plant proteins are incomplete sources and a variety of them must be consumed to get a complete protein. Vegetarians run into this problem and depending on the type of vegetarian, a protein or amino acid supplement may be needed.
Fats: 30% of your calorie intake should come from fats and less than
10% should come from saturated and trans fats (the bad and evil fats). The rest should come from essential fats. I know, this sounds like a lot of fat in a diet but hear me out. The big thing is to decrease saturated and trans fats and eat the essential ones. But what are sources of essential fats? Good sources are cold-water fish, peanuts, walnuts, avocados and sunflower seeds. Also, using olive or canola oils for cooking will increase essential fats in the diet. The most important thing to do is to stay away from foods cooked in shortening, processed foods, deep-fried foods and fatty cuts of meat.
Now the next question, how many calories should I eat a day to have a healthy lifestyle? Well that depends, is your weight ideal right now? To maintain your current weight, there is a certain amount of calories you must take in. To figure out your maintenance level, multiply your weight in kg’s (lbs/2.2) by 24 + 200 for males and 23 + 200 for females. Dieting is very simple. To lose weight, take in fewer calories. About 500 less than your maintenance level is a safe start. To gain weight, eat more than your maintenance level. It’s as simple as that!
Article was written by Dr. Jeff Hand. To learn more about nutrition to to our website at www.gearforhealth.com.
About the author:
Dr. Jeff Hand was born in Thunder Bay, Ontario,Canada, where he attended
Lakehead University for his Bachelor of Science degree. He then attended
Northwestern College of Chiropractic in Minneapolis, MN for his doctor of
Chiropractic degree. Dr. Hand now practices in Baxter, MN at Family
Chiropractic Clinic.
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| American Diabetes Association Home Page |
| Their mission is to prevent and cure diabetes and to improve the lives of all people affected by this disease. Available in English and Spanish. |
| www.diabetes.org |
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| Canadian Diabetes Association |
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| diabetes.diabetesjournals.org |
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| CDC Diabetes Public Health Resource |
| The diabetes information homepage of the US Centers for Disease Control and Prevention, provided by the CDC’s Division of Diabetes Translation. |
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| National Diabetes Information Clearinghouse |
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| diabetes.niddk.nih.gov |
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| en.wikipedia.org |
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| Diabetes |
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| diabetes.about.com |
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| WebMD Diabetes Health Center - Information on Type 1 and Type 2 ... |
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| Diabetes Overview |
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| www.niddk.nih.gov |
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| Diabetes News - The New York Times |
| A free collection of articles about diabetes published in The New York Times. |
| topics.nytimes.com |
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| children with DIABETES Online Community |
| An online community for kids, families, and adults with diabetes, featuring message boards, chat rooms, and questions/answers from medical professionals. |
| www.childrenwithdiabetes.com |
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| International Diabetes Institute - Diabetes Research, Education ... |
| The International Diabetes Institute is the leading national and international centre for diabetes research, diabetes education and diabetes care. |
| www.diabetes.com.au |
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| Diabetes New Zealand |
| Educates and informs people about diabetes, its treatment, prevention, and cure of diabetes. |
| www.diabetes.org.nz |
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