Archive for Nutrition
01.06.09
Posted in Nutrition at 3:58 am by admin
Vitamin A is required for night vision and maintenance of body linings and skin. Because of its antioxidant properties, it assists the immune system, and is good to protect against cancer formation and other diseases. It also helps the digestive and urinary tract as well as assisting your sense of taste. Many scientific studies suggested that it helps slow aging.
A deficiency of vitamin A may cause eye problems with dryness of the cornea and conjunctiva and night blindness. A warning of too little vitamin A in the body are dry itchy eyes that tire easily. If the vitamin A deficiency is severe, the cornea can ulcerate and leading to permanent blindness.
A vitamin A deficiency may also lead to dry skin and hair, especially if protein is also lacking.
Vitamin D (calciferol) can rightly be called the sunshine vitamin, since the body can manufacture this nutrient from sunshine on your skin using cholesterol from your body to do so.
Vitamin D helps with increasing the absorption of calcium, promotes strong teeth and generally assists in bone growth and their integrity.
A lack of vitamin D can lead to softening of the bone and muscle twitching and convulsions. In children it causes rickets. In adults, the shortage causes osteomalacia - loss of minerals from the bones. In older people, when protein is also lost from the bone.
osteoporosis may be a problem.
Vitamin E has earned itself a reputation - from spicing up your sex life to banning wrinkles and old age.
A powerful antioxidant, Vitamin E is protects body cells from oxidation, and neutralizes unstable free radicals, which can cause damage. Its antioxidant capability is a great help in preventing degenerative diseases - such as heart disease, strokes, arthritis, senility, diabetes and cancer.
Shortage of Vitamin E is not common, and the symptoms not very clear cut, but they may include inflamed varicose veins, fatigue, premature aging, wounds healing slowly and sub-fertility.
Vitamin K is used in the body to control blood clotting and is essential for synthesizing the liver protein that controls the clotting.
A deficiency of this vitamin may manifest itself in nosebleeds, internal hemorrhaging. In newborn babies, lack of vitamin K results in hemorrhagic disease, as well as postoperative bleeding and hematuria.
As you can see the above vitamins are very important for your body and any deficiency must by a adjusted. But there is a problem here. Vitamins A, D, E and K are classified as a fat-soluble vitamins and they are not excreted as readily as water soluble vitamins (such as the B vitamins and vitamin C). Once absorbed, Vitamins A, D, E and K remain stored in the liver and fatty tissues, therefore excess intake can cause toxic buildup
Valerian D is a freelance writer specialized in men’s health issues
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01.03.09
Posted in Nutrition at 3:58 am by admin
A healthier diet is very much in the news these days, given such initiatives as Jamie Oliver’s campaign to change the eating habits of our younger generation.Not an easy task as adults like us need to be educated as well.
There has also been much fascinating debate about the healthier diets of China and Japan, as compared to the U.K and U.S.A.
In this article I would like to focus on the rise of phytonutrient rich, soy based health drinks which originate from the Far East.
It is an unique formulation which involved scientists and nutritionists.It is rich in phytonutrients a naturally occuring plant compounds similar to human oestrogens (hormones the body producesfor growth and development and good health).
Oestrogens are essential for female reproductive system as well as the bones,heart and brain.
Phytonutrients also serve as anti-oxidants which are important for promoting general health.
There is scientific evidence that populations lacking in sufficient dietary phytonutrientsare more suceptible to a number of health problems such as cardiovascular disease and cancer, than people primarily from the East that have a diet rich in them.
This product attains phytonutrients through three of it’s ingredients:
soy protein, soy germ extract, and lutein.
This product is rich in isoflavones.
Postmenopausal women are at risk from oestrogen deficiency i.e cardiovascular disease and osteoporosis.
Isoflavones are a class of phytonutrients shown to decrease risk of developing these conditions and reduce number of symptoms associated with menopause such as hot flushes.
There is significant evidence for the consumption of soy to be recommended.
It reduces frequency and intensity of hot flushes.
it helps fight effect of osteoporosis associated with the menopause.
This health drink attains isoflavones through two of it’s ingredients:
soy protein and soy germ extract.
It is rich in antioxidants:
Free radicals are deliberately made by the cells of our immune system in order to destroy bacteria and viruses. However levels can be increased by unhealthy lifestyles and diet, which then become a threat to our health.
Antioxidants protect the body against the efects of oxidation and help neutralise any excess of free radicals in the body.
The antioxidant defence system limits free radicals from:
*contributing to the formation of blood clots (thrombosis), which can in turn increase the risk of heart attack or stroke over time.
*damaging DNA, which may lead to cancer.
*suppresing the immune system.
*impairing cell function.
*defending against all these effects may slow the progression of chronic disease and aging.
This product fights against cardiovascular disease
Soy protein like animal protein contains all the essential amino acids. However in Asian populations where soy is a dietary staple the incidence of coronary heart disease and heart attacks is lower than in countries such as the USA.
The evidence for soy protein has convinced the British and American heart Association to encourage the consumption of soy as part of a healthy diet low in saturates and cholesterol.
Protective role against cancer
Epidemiological studies have shown a significant difference in cancer incidence among different ethnic groups (higher in western countries than eastern countries). it is believed to be partly due to the protective role provided through soy intake.
Clinical trials are encouraging indicating that higher intake of phytoestrogens, particularly isoflavones have been associated with reduction in the risk of developing breast cancer, endometrial cancer, prostate cancer and stomach cancer.
Eye and Skin health
Lutein is primarily found in red,yellow,orange and green fruits and vegetables but unfortunately we do not eat enough of these.
one of lutein’s primary functions is to provide protection against oxidative and free radical damage.
the highest concentrations of lutein are found within the ocular tissue(the eye) but it is also found in the skin,breast and cervical tissues. However levels of lutein in the body are entirely controlled by dietary choice.
Lutein in the body is vital because:
*it protects against free radical damage to the retina.
*lutein is associated with a lower risk of cataract.
*it benefits the heart.
*there is alink between lutein consumption and prevention of certain cancers(stomach,oesophagus,lung,oral cavity and pharynx,endometrium,pancreas and colon).
*it contributes to lower rates of coronary heart disease or stroke.
*it counteracts and prevents UVR- induced photo-damage and erythema (inflammation of the skin).
This health drink is also low in fat and carbohydrates whilst being high in protein.
Therefore it is an ideal complement to a calorie controlled diet.
Conclusion
It is of general opinion that the public would definetly benefit from a greater intake of soy,soy germ extract and lutein in their daily diets to promote improved heart,eye,skin and general health.
One of the leading products in this field is a health drink called TianTian produced by a company called Ecoflow.
My name is Aled Evans and I take great interest in learning about health beneficial products which are of benfit to myself and others.
I am an official Ecoflow distributor and like many people have enjoyed a great health benefit from the daily consumption of the TianTian nutritious drink.
Please contact me should you wish to obtain further information or testimonials or visit my web site and follow link to tiantian:
http://www.healthmagnet.ik.com
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12.28.08
Posted in Nutrition at 12:34 am by admin
High protein diets have always been popular with athletes. Their popularity increased tenfold during the past 5 years with the introduction of the low carb type diets to the public that include high protein foods.
Regular people who do not exercise can eat moderately high protein foods. On the other hand athletes and people on muscle building diets must eat at least 1gram per lb of bodyweight in order to build muscle. A high protein diet is the staple of bodybuilders. Bodybuilding athletes always include a high protein food source in their daily diet.
High protein foods you can include in your diet are:
Turkey breast
Chicken breast
Lean cuts of red meat
Lean cuts of pork
Fish (most fish is high in protein)
Eggs & Egg Whites
Skim Milk
Low fat cottage cheese
Protein powders & bars
Whether you are going for muscle building or fat loss, a high protein diet plan can certainly help you either way.
If you are trying to build muscle, you need a high protein intake in your daily diet in order to recover from workouts and build muscle tissue. Protein provides the building blocks for muscle and without it muscle building and growth simply will not occur. During weightlifting and hard training, muscle tissue is broken down. In order for that muscle tissue to be rebuilt and grow stronger, we need to eat a diet high in protein. It’s pretty simple.
If fat loss is one’s goal, a high protein diet is also an absolute must. Most high protein foods are very low in carbs and saturated fats. Therefore by eating high protein foods in your diet, you also also eating quality low calorie foods. In order to accelerate the fat loss process, reducing carbs and overall calories is usually recommended. High protein foods can help you in achieving that.
An average person who trains hard and weighs 180lbs requires a minimum of 180grams of protein in his diet per day. This means at least 1gram of protein per pound of bodyweight. Anything less and muscle building/recovery will not be optimal. Some hard training athletes consume up to 2 grams of protein per lb of bodyweight in order to accelerate the muscle building process. This is not recommended for most people who require a moderately high protein intake. The total amount of protein taken every day should be spread over 5 to 6 meals throughout the course of a day.
Timing of high protein foods is also very important. You should be consuming high protein foods at all times but more for your breakfast, post workout meal and before-bed meal. Start your high protein daily diet by giving your body good quality protein to start the day. Then, right after your workout, consume a protein shake that will help kick start the muscle repairing process. Last but not least you have your before bed meal where you must consume a slow digesting form of protein (casein mostly) that will give you a steady release of high quality amino acids throughout the night.
Eating high amounts of protein in your diet can be very demanding. It requires a lot of time to cook high protein foods like chicken and turkey. The best way to get all of your protein is to use protein powders. Protein powders are extremely high in protein and they are very convenient to use. Just one small scoop of protein can provide 20-24 grams of the highest quality protein available. Make sure you choose your high protein supplements wisely. Do not get caught up in the marketing frenzy of magazines. A tub of high quality protein should not cost you more than $30 at any given time.
For more information about protein foods vs. protein supplements visit: http://www.bodybuildingapplied.com/index_center_articles.asp?newsId=88
If you decide to embark upon a high protein diet, make sure you include a lot of vegetables and fibrous carbs with your meals in order to help protein digestion. Try to eat at least two salads per day and/or steamed vegetables. Furthermore, try to stay consistent with your high protein diet, day in day out, in order to keep a steady influx of aminos to your muscles. Always remember that if you are not eating enough protein & calories in your diet, your body will use existing muscle tissue to repair itself.
For more information on specifically what to eat in order to start building muscle mass, visit Http://www.BodybuildingApplied.com
Copyright © 2006 Konstantinos Marangopoulos
Kostas Marangopoulos is a certified personal trainer, natural bodybuilder and owner of one of the best natural bodybuilding websites on the web, Bodybuilding Applied.com. To get Kostas’ free monthy bodybuilding diet & training secrets newsletter, please visit http://www.BodybuildingApplied.com
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12.24.08
Posted in Nutrition at 9:16 am by admin
The antioxidant vitamins found in fruits, vegetables, teas and supplements are proving to be powerful agents in the fight against disease causing free radicals.
The original concept was to take recommended daily allowance (RDA) of vitamins to a level that would prevent acute deficiency diseases like the Sailor’s disease scurvy. These are the standards by which RDA’s were created.
However, in recent years, research has shown that Vitamins taken in higher doses can prevent sever chronic diseases like cancer and heart disease. A debate still rages, but there is a plethora of research being done on Vitamin A, C, E, the antioxidant vitamins.
A National Institute of Health clinical trial involving people at high risk of developing advanced stages of Age-related Macular Degeneration (AMD), showed that patients’ risk decreased by 25 percent when treated with high doses of antioxidant vitamins and zinc.
Another study at the Center for Disease Control and Prevention (CDC) in Atlanta showed that taking Vitamin E along with multivitamins reduced risk from stroke and heart illness. Among patients who took the combination, mortality risk decreased by 15 percent for these two diseases.
This September, the National Institutes of Health (NIH) concluded a study investigating the relationship between Vitamin C and cancer, suggesting that Vitamin C may fight cancer. They found, in a laboratory setting, that high doses of Vitamin C injected directly into the bloodstream killed cancer cells.
Though the current RDA for Vitamin C is stuck at 60 mg, many researchers suggest that raising the RDA to between 100 and 200 mg would be a great way for people to get the antioxidants that they need to maintain overall well being.
Be careful when purchasing vitamins and supplements though. Research has shown that whole food vitamins, or vitamins with their co-factors, are much more effective than isolated nutrients. Nutrition is a complex process of thousands of chemical reactions within our bodies. Vitamins are always better in their natural state - in the foods we eat. Supplements should never be used in place of a poor diet.
The smart choice is to look for whole food vitamins to supplement an already good diet for the times you can’t get everything you need at meal time.
Alan LeStourgeon along with his wife Jean run the web site http://www.ezHealthyDiet.com where they explore what it means to eat a healthy diet, have a healthy home and live a healthier life.
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12.15.08
Posted in Nutrition at 9:13 pm by admin
Are all flax seed oils the same?
Not all flax seed oils are the same. One of the biggest differences is whether the oil is organic or not. There are groups and associations that assure the consumer that the products they are purchasing are 100% certified organic. Two certifying associations are; Quality Assurance International and the Organic Crop Improvement Association. They certify that growing, fertilizing and harvesting practices of organic flax seed are done to the organic standards. Trying to confirm that a product is organic after the fact in a laboratory or be some other means is impossible. For this reason documentation inspection of every step in the process is crucial. After this form of certification is completed we as consumers can rest assured that the flax seed that we purchase is the healthiest and most natural product available.
The second difference in flax seed oils is the form in which the oil was extracted from the seed. Omega-3 fatty acids which contain the majority of flax seed health benefits are very susceptible to heat. High heat can cause them to break down and loose all of their nutritional properties. Therefore, the method of heat extraction of the oil is not recommended. The best manner of extracting the oil while maintaining all the health benefits of the omega-3 fatty acids is by cold pressing the seed. In this form of oil extraction the flax seed oil is pressed out of the seed and not exposed to heat.
Visit this link to purchase organic Flax Seed and oils.
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12.13.08
Posted in Nutrition at 3:30 pm by admin
Many of the foods available to us when we are ‘out and about’ and ‘in a hurry’ are exactly the kinds of foods we should be avoiding if we want to lose fat and stay slim. Think sandwiches, baguettes/subs, wraps, pastries, cakes, biscuit, even soups. Highly modified, stripped of nutrients and packed with what we call the ‘Deadly 3′ (white sugar, white flour and ‘white’ salt), these foods are perfect for fat gain! We should all aim to avoid refined carbohydrates, but if you really want to be successful at losing weight (and keeping it off), you absolutely MUST avoid them.
The best way to avoid having to choose these foods (or go hungry) is to plan ahead and take your own food with you. There is a misconception that living this way requires extra time and work which is simply not true. All it takes is a little forethought and planning, and the end result - a slimmer, healthier, happier you - makes it so worth it. Here are our Top 10 Practical Planning Tips for healthy eating ‘on the hoof’:
Use tins of ready-cooked beans, lentils and chickpeas (with no added salt or sugar)
Stock up on the ‘best carb’ basics eg. brown rice (easy-cook), quinoa and oats
Keep a bag of unsalted raw nuts and/or seeds in your handbag/briefcase for emergencies
Invest in a thermos flask so you can take hearty and nutritious soups and stews to work
Buy a set of plastic containers for packed lunches like pre-cut vegetable crudités for hummus or mashed avocado dips
Get into the habit of cooking an extra portion to freeze for those evenings when you come home late
Choose easy-cook brown rice, available at most mainstream supermarkets these days
Cook double the quantity of rice or quinoa, use half and put the rest in the fridge for a quick salad base
Keep your spice rack stocked with a wide range of dried herbs and spices to provide flavour and zing to the simplest salads and soups
Carry a teaspoon in your bag/briefcase for an emergency avocado snack
and one for luck…
With your cupboards stocked with staples, nip into the greengrocers as often as you can, buying smaller quantities for your immediate needs. This will mean less waste and the freshest veg!
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Lucy-Ann Prideaux MSc BSc RNutr and Claire Raikes are co-founders of YeartoSlim, a natural weight-loss program which denounces diets, calorie-counting and ‘weigh-ins’ in favour of sound nutritional education, inspiration and motivation. Get your FR’EE Mini Course at http://www.YeartoSlim.com and find out how to get slim and stay slim.
“Finally, the first step-by-step roadmap to weight loss success. Guaranteed to get you off the dieting ‘merry-go-round’!”
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11.21.08
Posted in Nutrition at 7:08 am by admin
The human body is resilient and at the same time, so fine-tuned that it adapts itself to different conditions by adjusting to the changes brought by the onslaught of unknown chemicals and other foreign bodies. It reacts to the same substance differently according to the quantity. In medical terms, dose is defined as the amount of a prescribed drug taken under the supervision of a medical practitioner for certain conditions in the body.Overdose of a drug happens when it is taken exceeding a threshold, setting negative reactions in the body. This situation is corrected only when the drug intake is stopped or by taking alternate medicines under the consultation of medical practitioner to subside the effects.
Vitamin E is a powerful antioxidant that helps fight against the damage caused by free radicals. As vitamin E foods are fat soluble, even high amounts of vitamin E can’t be taken without increasing the cholesterol intake, leading to higher chances of cardio-vascular diseases. A vitamin E supplement can be taken as an over-the-counter drug, which means it can be bought without a prescription, and the Food and Nutrition Board of the Institute of Medicine has set tolerable Upper Intake level of alpha-tocopherol at 1,000 mg of for adults 19 and older and decreased quantities for other age groups. Exceeding these limits may be toxic to the body.
A meta-analysis that combined the results of 19 clinical trials of vitamin E supplementation for various diseases, including heart diseases, reported that the increased risk of death was associated with a level of 2,000 IU per day. Also, a few side effects have been noted in adults taking less than 3,000 IU of alpha-tocopherol daily.
There is no conclusive evidence for the Upper Intake Level of vitamin E and hence the level is a “recommended” one. It would be useful to note that in the normal concentrations found in the body, vitamin C and beta-carotene are antioxidants, but at higher levels, become pro-oxidants. It is not known whether the same applies for vitamin E. Hence, the recommendation for utilizing vitamin E for disease prevention is to take many servings of vegetables and fruits and not to over-supplement.
Vitamin E provides detailed information on Vitamin E, Benefit Of Vitamin E, Vitamin E Oil, Natural Vitamin E and more. Vitamin E is affiliated with Liquid Multi Vitamins.
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11.18.08
Posted in Nutrition at 4:12 pm by admin
One of the most apparent influences modern times has brought to people is their realization of going back to the basics, to the natural, and to the organic. Although the advances brought by technology has made life easier to people, many are still looking for better organic alternatives that are proven to be more effective in their most natural of form, like Ganoderma Lucidum or commonly known as “Ganoderma.”
Believed by the Chinese as the “Miraculous King of Herbs,” Ganoderma Lucidum is highly-regarded for its medicinal properties that help improve human body’s healing ability while helping its user to maintain good physical shape. Aside from promoting longevity, Ganoderma Lucidum has unique properties that contribute much to the strengthening of the immune system. Somewhat rare in the West, Ganoderma Lucidum has been worshipped as a kind of herbal medicine the emperors of the great Japanese and Chinese dynasties drank with their special teas and mushroom concoctions to achieve greater vitality and longer life. Ganoderma Lucidum was also believed to be visible in the “elixir of eternal youth” that the ancient Taoists constantly searched for.
A fungus known by its many names like “Reishi,” “Ling zhi,” and “Mannentake,” among others, Ganoderma Lucidum, for hundreds or even thousands of years, is recognized as powerful medicinal fungi because it has properties often associated with health and healing, long life, knowledge, and happiness. In fact, during the ancient time, it is believed that the Ganoderma Lucidum in medicine was considered so promising that its medicinal value has been attested in a 2,000-year old Chinese medical textknown as an authentic textbook of Oriental medical science. For years, medicinal mushrooms such as Ganoderma Lucidum have long been included in the history of folk medicine for contributing much to curing cancers of all sorts and for showing positive effects to the development of the immune system.
Aside from contributing a lot to the treatment of various diseases, Ganoderma Lucidum has also become popular because of its promising properties that might extend life span while increasing vigor and vitality.
Mushroom miracle
The role of Ganoderma Lucidum in the medical field is quite impressive. Even if its role in the treatment of cancer doesn’t have a strong and solid medical backing yet, Ganoderma Lucidum is still recommended to prevention because of the absence of unfavorable side effects. While people from different walks of life take interests and contribute a lot in the rediscovery of herbal treatments, the popularity of Ganoderma Lucidum increases steadily.
Under the extensive research continuously done so many scholars, as well as the cooperative analysis and clinical experiments conducted by people in the hospitals, inside the colleges and universities, and even by pharmaceutical manufacturers, Ganoderma Lucidum’s potential as an effective medicine is becoming clearer and defined. And like in ancient Chinawhere Ganoderma Lucidum is considered not just a symbol of ‘prosperity and peace’ or an ‘item of tribute’the so-called ‘miracle herb’ is now also seen by the people in the modern world as a potential elixir for immortality.
With so many research and emerging evidence how Ganoderma Lucidum helps the body work more effectively, efficiently and optimally, the people who do these extensive and never-ending researches continues to hope that Ganoderma can bring a brighter view to humanity on its conquest for longevity.
Terry Dunn is Webmaster of http://www.Ganoderma-Online.com - a Informational Resource about Ganoderma
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Posted in Nutrition at 3:42 pm by admin
A lot of people actually pay a good deal of money just to make themselves look more attractive and feel better about themselves, but what they don’t know is that they can actually achieve this easily by keeping fit and staying healthy. Having lustrous and shiny, full hair is not always due to extremely expensive salon treatments but of impeccable hygiene and a good diet.
Antioxidant vitamins play an important role in achieving healthy hair and scalp. Common antioxidant vitamins that can actually help in having gorgeous hair are Vitamin A, Vitamin C and Vitamin E. While lack of Vitamin C can actually lead to gradual or even excessive hair loss among men and women, it is best to load up on anything citrus so as to ensure a healthy looking mane. Vitamin A serves to help the scalp produce sebum which is essential to the hair’s volume and fullness while Vitamin E promotes the healthy circulation that the scalp needs.
The vitamins that make up the B complex are not only important to the many functions of the body and mind it can also be a good beauty tool for you too. In addition to promoting the good circulation that ensures a healthy scalp, these vitamins play a big role in preventing hair loss and also help the hair retain its natural color, including the prevention of premature graying.
There are many minerals that are equally important in order to achieve healthy hair. Among these are silica, iron, iodine, copper and chromium, all of which helps to prevent hair loss. Copper also helps maintain the hair’s natural color and is important to the weight and structure of the hair. Iodine also prevents dryness of the hair as does zinc which teams up with Vitamin A for this purpose. Silica also helps to strengthen the hair. Sulfur is one of the prime building blocks of the hair and is essential to its structure. Selenium is important to keeping the scalp elastic and flexible. Potassium helps in the circulation in the scalp, encouraging the healthy growth of hair. Calcium, magnesium and manganese are all essential minerals for hair growth.
However, engaging in a newfound health plan would not automatically alter your looks to superstar proportions, it actually takes some time before these positive effects take place. A great deal of patience is actually required for a person to be able maintain a healthy lifestyle which in the long run will benefit him or her two-fold. Aside from having an overall healthy well-being, it can also result to a gorgeous outward appearance. You can expect that it will take about three or four months before you will actually be able to see the results of your efforts. When using dietary supplements, it is important to follow the recommended dosage for each supplement that you take. In fact, some of the supplements that are specifically good for your hair can actually cause hair loss if they are taken in extremely high dosages. If you are unsure as to what the best supplement dosage levels are for your individual dietary needs and health goals, you should a licensed nutritionist or dermatologist or physician so as to be better guided when it comes to picking out a good health plan for you.
Naturally, paying close attention to the amounts of vitamins, minerals and other nutrients that you consume daily and trying to develop good nutritional habits is highly important for keeping your body and mind functioning well. However, it can’t hurt that your physical looks may also benefit from this healthy change in lifestyle.
Note: This article may be freely reproduced as long as the AUTHOR’S resource box at the bottom of this article is included and and all links must be Active/Linkable with no syntax changes.
Charlene J. Nuble 2005. For up to date links and information about Vitamins, please go to: http://vitamins.besthealthlink.net/ or for updated links and information on all health related topics, go to: http://www.besthealthlink.net/
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11.15.08
Posted in Nutrition at 11:49 pm by admin
Continuing from my previous post on the Malaysian’s dilemma of being able to ‘eat clean’, we need to first know that a balanced meal would need to consist of protein, carbs, and fat. Yes, this means that if you thought eating ‘healthy’ meant gobbling down vegetables and fruits all day, you’re wrong. Those are just fad-diets that probably has a greater mental effect on you rather than actual results. I know someone who used to train at the gym, but practically survived on all sorts of blended fruit juices + a cabinet full of vitamins.. let me tell you that because of her so called ‘healthy’ diet, she ALWAYS looked tired, sick and nowhere near being fit at all. A balanced meal IS important.
The nutrient ratios for protein/carbs/fat can vary based on what your goals are (to gain weight, maintenance, or to lose fat), but that’s a topic on its own and would require another writeup altogether. What I’ll cover today will hopefully help ensure that we’ll at least get all the nutrient groups covered in a decent meal, minus the hidden nasties.
So, you’re at a restaurant and everything seems so unhealthy and oily.. and there seems like there’s no way you can ever eat any of it without doing damage to your diet.
PROTEIN
I think the easiest and most practical option to get protein into your meal is to ensure you get a piece of chicken or fish. As for red meats like mutton and beef the problem lies with the restaurants often buying the cheaper cuts of meat, which are loaded with more fat than usual, so you might want to stay clear of the red meats.
Choosing a piece of Chicken/Fish for protein content
I personally always look for a piece of chicken thats soaking in curry instead of the ones that are stir-fried or deep fried. Some restaurants tend to cut up the chicken pieces into smaller pieces, which is bad because if the dish is generally an oily one, what happens is that those pieces of chicken now have a much wider surface area to absorb all that nasty oil. Stick to whole pieces, like a whole chicken breast, which is the leanest part of the chicken or a drumstick, which isn’t that bad too. Meat from the wings and other pieces generally have more fat, skin, and less protein in them.
To sometimes bump up the protein content a little, I add a hard-boiled egg to my meal. Fried eggs and yellowish omelettes are a no-no. It’s useful to remember that any uncanny tint of yellow on food is most likely oil. It may not be that obvious until you touch it.
CARBOHYDRATES
Choosing vegetables as a source of carbs
If you think this was gonna be the easiest… think again. The problem with how vegetables are prepared in most restaurants is that way too much of oil is used. Frankly, I don’t see the need to use any oil at all for vegetables.. but then, I’m sure most cooks would disagree with me on that, so let’s not go there. I’m reminded of the time when I scooped up some healthy looking long beans, only to realise in horror later that I could easily squeeze out about 5 drops of cooking oil from EVERY single piece (the oil was hidden n the hollow area of the beans).
Even a stir-fried cabbage dish is prepared with way too much oil than necessary. Notice how some seemingly innocent vegetables dishes leave an almost fluorescent-green layer of oil on your plate once you’ve finished eating.. but its already too late then. The only oil-free vegetable dish I’m ever able to find at the restaurant are the cut-up cucumbers with pineapples, which I think they soak in a mild vinegar and sugar solution which is way better than the other oily choices, if you ask me.
And of course, who can forget - RICE. Contrary to popular belief, rice isn’t a bad thing at all. Think about it.. its oil free, and more than half of its weight is water. It’s only when you stuff your face and eat it excessively, that is when it becomes a problem. Just remember that too much of any good thing can be bad too. As for me, I eat rice with some of my meals throughout the day, often at an equal portion size with my vegetables.
FAT
Incorporating Fat into your meal?
Although dietary fat forms part of a balanced meal, you could most likely do without the need to add any additional fat into your meal as what you’re eating would already have sufficient (if not excessive) amounts of fat already present in the first place.
I guess the message I’m trying to drive to you is to always take a few moments to think before you reach out and put that food onto your plate - think with your head, and not your tongue! Looks can be deceiving.
Once you understand the basics of what your body needs and doesn’t need, and also on how you can make more informed choices, you will soon realise that you will almost always be able to find something to eat at most places without having to bust your diet. Your meals can become the most simplest and easiest part of your quest to fitness if you only opened your eyes. It all depends on how willing you are to do it.
Josh Stone, also known as DM, is the author behind the site http://www.dailymuscle.com which offers the author’s personal views on real-life fitness, bodybuilding, sports nutrition, cardio, fat loss, training information, and on all things that surrounds fitness.
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