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Saturday, March 14, 2015

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Sweat Suit To Lose Weight Coming prepared to shed pounds will not always operate the ideal with regard to fat. It will take an exclusive weight reduction eating plan to do it. To begin with, changing the diet may help a great deal. The fat loss diet plan need to begin by taking away trouble foods. Bakery was begun through famines. That it was filling up in order that the pains involving craving for food wouldnt normally come on while in the low fat time of year. That it was in no way intended as an important system as if it is pizza in addition to calzone. Stop eating the idea instantly. As well as enhance the particular container, doing away with bread from your eating habits may also end several peoples heartburn links in through the night.

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5 Best and Worst Foods for a Good Night’s Sleep

We all want to sleep the minute we lay down in our beds and put our heads on the pillows. Well too bad for some of us no matter how badly we want to go to sleep and how much sleepy we really are we are unable to actually sleep, thanks to insomnia.

Getting the right amount of sleep at the right time is very important when it comes to health concerns. There have been many researches which have concluded that for sleep there are the best and the worst foods for a good night’s sleep. There are many researches that have shown that there are some foods which help humans in sleeping while there are others which do not let a person go to sleep no matter.

Listed below are the best and the worst foods for a good night’s sleep:

Best foods for sleep

1.Cherries:

These are known as the natural foods which can control the clock of our sleep. They contain melatonin in them, a chemical which helps the humans in controlling their sleep. There have been many researches which have shown that drinking cherry juice before going to sleep can help in improving the sleep, the sleeping duration and the number of adults who are suffering from insomnia.

2.Milk:

This food really helps in putting one to sleep. It contains in it the amino acid tryptophan and serotonin both which bring childhood memories to a child and also help both children and adults in going to sleep.

The Best Foods for a Good Night’s Sleep

Worst foods for sleep

3.Bacon Cheese Burger:

This is a food which can make your sleep go away. It is probably because of the fat content locked inside this food. This fat content is known to be a sleep killer for a person. You must avoid the intake of this food if you want to improve the quality of sleep as well as your health.

4.Alcohol:

All types of alcohol are really bad for sleep. This is because alcohol metabolizes very quickly inside the system and later when you are sleeping it keeps waking you up so many times during the entire night.

5.Coffee:

This is widely known that coffee since it contains caffeine in it makes you active as it is a stimulant for the central nervous system. Therefore it is not good to drink coffee before going to sleep as it will keep you up all night.

Most of weight loss diet plans are fad and unhealthy. These are devoid of vital nutrients are deteriorate health considerably. Some even cause more weight gain, weakness, dizziness, lack of energy and skinny figure. Both extremes are not desirable. To work any diet plan properly, it is important to choose a plan which does not force you to starve for hours. It should contain healthy foods from all groups and also essential fats. Say good-bye to fad diets and live healthy.

Low-calorie diet

So far, one of the most effective, healthy and safe weight loss diet plan is eating only foods that are low in calories. Fresh juicy fruits, raw vegetables, lean meat, low-fat dairy, skimmed milk, frozen yogurt, high-fiber cereals, grains and pulses fall into this category. Fats, nuts, junk foods, rich desserts, cream, candies, milk chocolates and other fattening foods are totally restricted. Low-calorie foods are nourishing and tasteful. You can safely consume them in good amount. No need to cut portion size.

Fat-free foods

Another highly effective way to reduce weight to eat only those foods that are free from saturated fats. Butter, oils, cream, desserts, shortening, margarine, fried snacks, and ice-creams are the most widely used fats in daily diet. These should be avoided as much as possible and replaced with fat free foods which are fresh fruits, raw vegetables, grains, lean cuts of meat and fish. Unprocessed organic foods are also excellent to include in such diet plan. It works great when combine with rigorous exercises.

Low-carb diet

Carbohydrates or carbs increase body weight and build mass. These work simply by reducing caloric intake and allow weight to decrease. Sugar, cereals and grains are not taken in this plan and only proteins, and essential fats are consumed.

Effective tips

To make any diet plan work fast and effective, it’s highly important to consult a dietitian, fitness expert or a physician. A diet plan followed by your friend for months and generating great results may not work well for you. Because each of you have different lifestyle, body build, energy needs and workout routine. Get a diet planned by an expert according to your specific requirements and condition. Food choices also impact a lot.

To make any diet plan successful and effective, it is necessary to do regular exercise. It can be yoga, aerobics, cardio or gym workout. Stay under constant supervision of your fitness instructor to track progress.

Carbohydrates are the Best Source of Energy for Athletes

The best way to provide your muscles the energy they need is CARBS! No secret there. Its not supplements or any other product with big promises to do the trick. Its really simple. A carbohydrate rich diet is the key for athletes to both fuel up before, maintain, and replenish energy from exercise.

Now the question you may be thinking yourself or hear many others say, "well, dont carbs make you fat?" Eating too many overall calories make you fat, not carbohydrates specifically. Carbohydrates get a bad reputation for that, but many of the foods that people over-indulge in are high in carbohydrates - sodas, pastas, breads, sweets, etc. Those foods all can have a place in a healthy diet. Finding the balance of how they fit in is where a little education can help.

Carbohydrates are both simple and complex. Simple and complex refer to the sugar types present in the molecule. Without getting too complicated, simple has one or two different types of sugars present. Complex carbohydrates are formed when many sugars are linked together. Foods contain a variety of different sugars.

You need foods that contain carbohydrates because that is what is stored in your muscles for energy. Glycogen is the storage form of carbohydrate in muscle and liver. A little over half of your total calories should come from carbohydrates for optimal performance in sport.

Best Raw Vegan Vegetarian and Non Vegetarian Sources of Iron How to Help Avoid Iron Deficiency Anemia and Toxicity

Why Iron is Important

The World Health Organization claims that iron deficiency is the number one nutritional disease in the world affecting 30% of the population. Although many of the 2 billion affected are women and children in third world countries, iron deficiency is also prevalent in industrialized countries. Children, young girls and women of childbearing age are most “at risk” in the United States.

The most important use of iron in our bodies is to form hemoglobin – a molecule in our red blood cells that carries oxygen throughout our system. If there is not enough iron in your diet, you run the risk of developing iron deficiency anemia. Symptoms of anemia include fatigue, headache, shortness of breath, brittle nails, irritability, sore tongue, paleness of the skin, dizziness, weight loss and unusual food cravings.

Heme and Non-Heme Iron

Heme iron is the most easily absorbed form and only comes from animal products. Non-heme iron comes from plants and animal products. Plant sources contain 100% non-heme iron and animal products contain 40% heme and 60% non-heme iron. Because non-heme iron is less easily absorbed, vegetarians have a higher Recommended Daily Allowance of this nutrient. Even so, iron is so prevalent in the plant kingdom, with dietary care, vegetarians are no more at risk for iron deficiency than meat eaters.

Factors that Reduce Iron Absorption

Phytates, commonly found in nuts, beans and grains, can reduce the absorption of iron. Soaking or sprouting these foods, which is commonly done in the raw food community, can reduce phytic acid making the iron more bio-available. If buying bread or cereal, choose “sprouted” grain when available.

Tannins also decrease the absorption of iron and are found in black tea, coffee and wine. You may want to have that glass of wine before your iron-rich meal and skip the tea and coffee until much later.

Calcium should also be avoided when trying to optimize iron absorption. Calcium supplements should be taken several hours before eating an iron rich meal and calcium rich beverages such as milk should also be avoided during the meal.

Low stomach acid and antacids reduce iron absorption.

Phosphates in soft drinks can also reduce absorption of this important mineral. Here is one more reason not to drink soda with a meal (or ever, actually).

Factors that Enhance Iron Absorption

Vitamin C significantly enhances the absorption of non-heme iron. Citrus fruits, being high in vitamin C, improve iron absorption. When vegans and vegetarians eat many vitamin C rich fruits and vegetables, their absorption of non-heme iron can equal the absorption of heme iron by meat eaters. High vitamin C foods include: guava, kiwi, papaya, berries, citrus, orange juice, peppers, spinach, kale, broccoli, brussels sprouts, cauliflower, and greens to name a few. Don’t forget, this vitamin is very heat sensitive, so it’s always better to eat the fruits and vegetables raw or cook them “crisp tender”.

Stomach acid also enhances absorption.

Daily Requirements for Non-Vegetarians

Adult men and post-menopausal women: 8 mg

Women of childbearing age: 18 mg

Pregnant women: 27 mg

Lactating women: 9 to 10 mg

Daily Requirements for Vegetarians

Adult men and post-menopausal women: 14 mg

Women of childbearing age: 33 mg

Pregnant vegetarian women: 48.6 mg

Can you get Too Much Iron?

The upper limit for iron is 45 mg a day which isn’t difficult to reach if your multi has iron, you cook with cast iron cookware and you eat fortified foods such as Total or Multigrain Cheerios. Excess iron has been known to cause constipation and GI distress. Iron toxicity symptoms include fatigue, headaches, nausea, shortness of breath, weight loss, dizziness, and a gray hue to the skin. A hypothesis exists that suggests excess stored iron may lead to heart disease in men and post-menopausal women. Younger women, who regularly decrease their iron store during menstruation, enjoy a lower rate of heart disease. This would explain why women’s rate of cardiovascular disease after menopause increases. Many health professionals now suggest that adults avoid iron supplementation unless they are anemic. Many multi-vitamins are available "without iron".

Raw Food Vegan Sources of Iron: (source, NutritionData.com)

Raw Vegetables (Per 1 cup serving)

Asparagus, 2.9 mg

Mustard spinach, 2.3 mg

Leeks, 1.9 mg

Kale, 1.1 mg

Dandelion greens, 1.7 mg

Spring onions, 1.5 mg

Fruits (Per ½ cup serving or as noted)

Dried Apricots, 3.8 mg

Dried Peaches, 3.2 mg

Dried currants, 2.3 mg

Sun dried tomatoes, 2.5 mg

Avocado (1 cup pureed), 1.4 mg

Raw Nuts and Seeds (Per 1 ounce serving or as noted)

Pumpkin and squash seeds, 4.3 mg

Sesame seeds, 4.1 mg

Organic raw Tahini (1 tablespoon), 3.0 mg**

Cashew nuts, 1.9 mg

Pine nuts, 1.6 mg

Flax seeds, 1.6 mg

Hemp seeds, 1.3 mg

Grains

Unfortunately, very little data exists on raw, sprouted grains.

Crude rice bran (2 tablespoons) 2.7 mg

Sprouted wheat (1/2 cup) 1.2 mg

Raw Beans (Per 1 cup serving)

Peanuts, 6.7 mg

Sprouted lentils, 2.5 mg

Snow peas, sugar snap peas, 2.0 mg

Other

Dried spirulina (1 tablespoon), 2 mg

Parsley (1/2 cup fresh), 1.9 mg

Cumin seed (1 teaspoon), 1.3 mg

Dried Thyme (1 teaspoon), 1.2 mg

Cooked Vegan Food Sources of Iron (Source: NutritionData.com)

Cooked Vegetables (Per 1 cup serving or as noted)

Spinach, 6.4 mg

Swiss Chard, 4.0 mg

Potato (1 large baked), 3.2 mg

Beet greens, 2.7 mg

Collards, 2.2 mg

Brussels sprouts, 1.8 mg

Turnip greens, 1.2 mg

Kale, 1.2 mg

Broccoli, 1.0 mg

Cooked Grains (Per 1 cup serving)

Kellogg’s Oat Bran Flakes, 25.2 mg

General Mills Whole Grain Total, 24 mg

Multigrain Cheerios, 18.6 mg

Spelt, 3.2 mg

Quinoa, 2.8 mg

Multigrain bread,(2 slices), 1.4 mg

Brown rice, 0.8 mg

Cooked Beans (Per 1 cup serving)

Soybeans, 8.8 mg

Lentils, 6.6 mg

Black beans, 3.6 mg

Pinto beans, 3.6 mg

Garbanzo beans, 3.2 mg

Kidney beans, 3.0 mg

Peas, 2.4 mg

Other

Blackstrap molasses (2 tablespoons), 7.2 mg**

Sources of Heme Iron (Per 3 oz. serving or as noted)

Chicken livers, simmered, 9.9 mg

Chicken, thigh meat, stewed, 1.2 mg

Beef liver, braised, 5.4 mg

Beef, lean top sirloin, 1.5 mg

Egg, hard-boiled (2 large), 1.2 mg

Pacific oysters, raw, 4.3 mg

Tuna, light, canned in water, drained, 1.3 mg

Salmon, wild Atlantic, cooked dry heat, 0.9 mg

(**) source, manufacturers information

Summary

Iron is plentiful in both the animal and plant kingdoms.

Vegans can get sufficient iron from plants by eating those high in iron and eating foods like fortified cereals. Iron absorption will increase with the consumption of foods high in vitamin C at the same meal. To optimize iron consumption, grains and beans can be soaked to lessen phytate content. Tannins, antacids and soda should be avoided and calcium supplements should not be taken at mealtime.

Raw food vegans (especially pregnant women or women of childbearing age) may have a harder time getting sufficient iron, especially if on a 100% raw food diet. If you are 80% raw or less, consider supplementing your diet with high iron foods like cooked beans and taking all of the other precautions listed above.

Men and post-menopausal women should be careful not to supplement or eat too many iron-fortified foods unless they have iron deficiency anemia.