The #1 reason is boredom. When the mind is not stimulated, it tends to seek pleasure and eating is a very pleasurable experience. Here are tips for eating healthy that will prevent those unplanned snacks that add unwanted calories.

Don't Skip Dinner – Skipping dinner will set you up for failure. The temptation for eating junk food or whatever is available becomes overwhelming when you are very hungry. You can help your weight loss effort tremendously by not skipping meals.

Include a Light Dessert for Dinner – Any light dessert will do if you love sweets. Desserts that are less than 150 calories can easily be added to your diet to give your sweet tooth a real treat. When you're satisfied, you are less tempted to snack later at night.

Watch Less TV – Weight loss will certainly not come by way of deceptive infomercials. You'll also be surprised how watching television can cause you to snack and cause "out of control" eating. Your mind is not working and boredom unsuspectingly creeps in.

Boredom causes you to want something pleasurable such as food. Also TV commercials, with their tempting images of food constantly coming at you, are notorious for triggering you to start eating again, especially treats that are not healthy.

Make Plans for Fun Projects – Write down projects that you always wanted to do. Using your spare time to do worthwhile chores will keep your mind off food. Projects can include helping your kids with homework, sewing, developing a business plan, family games, 30 minutes on the treadmill or stationary bike.

It's hard to believe, but very true that fun and productive projects can help you lose weight in a very healthy way.

Plans for Snacks – If you're the type of person that just can't avoid snacking late at night, then plan 1 or 2 low calorie snacks. Plan something like sugar free hot chocolate with light whip cream or 1/2 bag of light microwave popcorn at the time you're most vulnerable to eating snacks. This way, you consume only 70 to 100 calories, and do very little damage to your weight loss effort.

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Doesn't it get to you when your grandmother tells you something totally in contrast to what your OB said? Did you get into a fight with your best friend over your doctor's advice because she thinks hers is better after bearing 5 kids?

Being pregnant is already hard as it is without people making all the fuss and throwing their two cents each at you. The several physiological and emotional changes may be easier to bear than the debate over the nutrition during pregnancy that your friends and family are having. These well-meaning people may just want the best for you but your OB can give you the best advice on the proper nutrition during pregnancy. The following half-truths and total misconceptions may have cropped up during the debate:

1st Myth: Double your food intake because you're eating for two people.

Not exactly. An extra 300 calories is enough for most women. The baby inside your womb does not need the meal of a full-grown human being. Thus, the recommended weight gain is just about 24-35 pounds. This actually varies depending on the woman's height and build, and the number of babies she is carrying. Your doctor can tell you the right nutrition during pregnancy to achieve the correct weight gain as well.

2nd Myth: Drinking coffee is a no-no.

This has remained to be a debate up to now. While most studies found out that 3 or four cups of coffee a day will have no dangerous effects on the baby, some doctors and other health practitioners still insist that java causes Attention Deficit Hyperactivity Disorder (ADHD) in children. If it is too much to bear not being able to drink coffee, make sure you lessen your intake. A cup or two a day is better than not having any at all.

3rd Myth: Herbal teas are safe.

Generally yes. However, intakes of large doses of herbs like peppermint and raspberry leaf are said to result in contractions and preterm labor. If you need tea as part of your nutrition during pregnancy scheme, check with your doctors which contents are safest.

4th Myth: Alcohol and cigarettes taken in moderation is ok.

For alcohol, possibly; but for cigarettes, don't even think about it. The glares you get from your parents and your hundreds of aunts may not scare you enough to throw out those sticks. But the harmful contents in cigarettes can get inside your baby's system which may result in complications. Premature and low birth weight is also a possibility.

Even if have the urge to throw out your mom and your mother-in-law out of the house when they insist on a better nutrition during pregnancy, they sometimes have a point. Their might not be based on any science, but all the same — they mean well.

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Until recently such products as Ensure ™ and Boost ™ were primarily used to meet the special needs of patients in hospitals and nursing homes. Lately we have seen companies marketing these drinks to people of all ages and states of health.

Liquid supplements are supposedly the answer for busy moms with a tight schedule, business people dashing out without time for a sit-down breakfast, and older adults wanting to guarantee that they will be able to enjoy their grandchildren. What are the benefits liquid supplements reportedly offer?

In general, these supplements are composed of water, sugar, milk and soy proteins, oils, vitamins, and minerals. A typical 8-ounce can has 250 calories, and the Aplus@ version may have as many as 355 calories. Most are lactose free, some have added fiber, and some are specifically designed for children or adults with certain health problems.

Companies are also selling supplements in the form of pudding or bars, with varying nutrient content.

What nutritional need are companies trying to help consumers answer? Below are some of the reasons companies give for buying their products.

Advertisers may use fear tactics to make you worry that you are not getting proper nutrition through ordinary foods. Although some people are consuming less than the Recommended Dietary Allowance (RDA) for some nutrients, this doesn't mean they will develop a deficiency disease. If you truly feel you are not getting enough nutrients from your food, consult a registered dietitian or a KSU Extension Specialist in nutrition. They can help you evaluate your need for supplements.

"Too busy to eat right" – Liquid supplements may be a quick way to get vitamins, minerals and protein, but there is more needed for good health! Scientists continue to discover new compounds in foods that provide health-protective benefits. While the canned supplements may lack fiber and other healthy components, they may be high in sugars and calories. Although this was ideal for the original intent of the products, most healthy consumers don=t want or need all the extra calories that the supplement provides.

"Difficulty preparing meals or poor appetite" – Liquid supplements may provide an answer for occasional use, but continued use may lead to boredom and even less interest in eating. For a consumer with a poor appetite or impaired ability to fix meals, the solution might be home-delivered meals or eating at a group meal site. These meals will offer more variety and may be available at little or no cost to the consumer.

"Nutrition after surgery, during illness or chronic disease" – Liquid nutritional supplements can be beneficial for people with special nutritional needs brought on by serious illnesses. For example, those with AIDS or cancer have increased nutritional needs, and liquid nutritional supplements are appropriate and valuable in these situations.

In summary, while there is a need for liquid nutritional supplements in certain medical conditions, these products are unnecessary for the average, healthy person. The cost for one 8-ounce can of standard formula, and more for specialized formulas must be part of the decision if a person is considering use of a liquid nutritional supplement.

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Does having diabetes mean you have to skip dessert all the time? Are M&M's, Twinkies, and hot fudge sundaes all part of a distant past? Do you have to avoid the candy aisle in the grocery like you would a person with leprosy?

Not exactly. Diabetes nutrition doesn't necessarily restrict you to cut off your sugar intake. Reducing your intake of foods rich in sugar or not adding sugar to your foods and beverages is good enough.

Diabetes is a serious disease. What a person eats, how much he eats, and when he eats, will dictate his risks. Other serious complications, like kidney failures, heart disease, and strokes may arise as a result of improper diabetes nutrition. Thus, a good diabetes nutrition along with some physical activities are strongly advised to effectively fight this dreaded disease and its complications. Some patients are being prescribed with diabetes medicines as well to achieve a healthy blood glucose level.

While blood glucose levels vary depending on the patient's history, the target levels for diabetic patients are: blood glucose levels ranging from 90 to 130 before meals; and a level less than 180 after an hour or two from the start of a meal.

Achieving the desired level of blood glucose is not a slow and painful process. A diabetes nutrition scheme may be suggested by your doctor along with a referral to a professional dietitian or nutritionist to aid you in your meal planning. However, some patients need not do extreme modifications to their diet. Small and gradual diet modifications can do wonders. An overweight person increases his risks of having diabetes seven times. An obese individual is 20 to 40 times more likely to have the disease than a person with a normal weight.

Your diabetes nutrition plan also influences the effectiveness of your diabetes medicines. Doctors of diabetic patients will most likely require them to take their meals on specific times as well as the prescribed medicines, to ensure that one will complement the other.

Some people may engage in long and strenuous exercises, hoping to reach their desired blood glucose levels. Experts do not recommend this. Instead, patients are highly advised to spend about half an hour of brisk walking every day to lessen the risk of diabetes.

As with other diseases, your deep awareness on diabetes and its complications will help you deal with the possible risk factors. It might be difficult to sometimes do away with the things that we love to eat but a solid diabetes nutrition program might just save us the heartache of totally letting go of all those yummy stuff for good.

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Are you one of those who never bother to read a food's nutrition label because you wouldn't understand it anyway? Do you feel that trees were unjustly cut down for this futile attempt to educate men on their food intake? Do you agree that price tags have been looked at more often than the nutrition label?

If you are one of those who'd rather look at how much your food costs rather than what it contains, you probably don't know what to make of the nutrition label and its numbers. It basically works like the table of contents of a book or the manual of your television set. The nutrition label gives a complete breakdown of the nutrient content of the food measured either in grams, milligrams or by percentages. Either way, these figures are based on a 2,000 calorie diet, the amount which is mostly recommended for healthy people.

Serving Size

This portion of the nutrition label basically tells a person the actual amount of food he is eating. Food products of the same nature have the same serving sizes, making it easier to compare them.

Serving per Container or Package

This is the part of the nutrition label which tells you how many servings are actually in the package. This tells us how many of the serving sizes are inside the container.

Calories and Calories from Fat

This is the portion that people almost always focus on. The calorie content is important because excess intake can lead to weight gain. The calorie from fat is just as crucial because it is healthy to limit fat intake.

% Daily Value

This particular part of the nutrition label shows how much the contents are present in the 2,000 calorie diet based on the Recommended Dietary Allowance (RDA). This will highlight if the food has enough or too much of the nutrients you need.

Total Fat, Cholesterol, Sodium, Total Carbohydrates, Protein

Comprises the different types of fat like unsaturated, saturated, and trans fat, all of which are given their breakdown. Too much intake of the last two types can bring about harmful effects to one's health.
Some people with specific diet instructions may be asked to limit their cholesterol and sodium intake. This portion of the nutrition label is their guide to adhering to their diets.

Total carbohydrates as well as proteins are also shown in this portion to help one have an idea how much of these nutrients each serving size has.

Vitamins & Minerals

These are the required food contents to be shown on nutrition labels which should be according to the RDA. However, some food companies may opt to show other necessary info on the food contents as well.

Maybe next time you shop, looking at the price tags won't take as much time as the going over the nutrition label. After all, we all want to get our money's worth, right?

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Like any other health-related issues, protein nutrition has its share of facts versus hearsay. Read on and you might just discover that what you believed all along was nothing more than an old wives' tale.

Myth 1: Diets high in protein are bad.

People have been holding on to this belief like they would to a gold crown. They claim that protein can cause kidney problems and osteoporosis. Studies pointed that the claim was because people who have had kidney problems as a result of high protein diet actually had existing kidney problems. Osteoporosis hasn't been proven to be caused by high protein nutrition intake. There are no known scientific studies or research to prove that both these claims are true.

Myth 2: The human body can only take in 30 grams of protein at a time.

This protein nutrition myth is so untrue. If the body is only able to take in 30 grams of protein, we therefore can't eat more than a 10-ounce serving of steak that contains about 60 grams of protein. This is due to the fact that the efficiency of the meat digestion in the body is about 97%. Maximizing protein synthesis would mean maximizing muscle growth and minimizing muscle loss; this is achieved by a high protein intake.

Myth 3: All proteins are equal.

Protein nutrition has ended the claim of this myth. There are actually different proteins with different functions in the body. Scientific studies have discovered that proteins have varied amino acid ratios that influence the human body in different ways. These functions can be used by bodybuilders and athletes as guide to a good protein nutrition.

Myth 4: Protein supplements are very crucial in increasing energy level and building muscles.

While protein helps in maximizing muscle growth, protein supplements are not advisable components of your healthy protein nutrition plan. Carbohydrates are the primary source of energy, so whenever an athlete performs, the carbohydrates are actually fuelling his muscles to perform more. Getting enough protein from your meals may save you the trouble of taking in these supplements.

These protein nutrition myths have been with us for a very long time. Health experts have made contradicting statements proving that these are all misconceptions. However, a lot of people are still clinging on to these traditional beliefs despite all the efforts to dispute these claims. One possible reason is probably because protein nutrition, like any other health topic, is a far complex subject to really ponder upon. People who are not medically inclined will find these myths more believable than what the "proven" study says. Because of this, all the arguments on protein nutrition are here to stay.

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Here's a sampling of some of the various ways to try and hold back or slow down the aging process:

If you think that cutting off all the fat from your diet is going to make you look better, think again. A move like that could age you faster instead.

Your body needs essential fatty acids. EFAs help your body process the food to release the energy needed for your life processes. They are important in the transfer of oxygen in your body as well as the regulation of nutrients in and out of the cells among other things.

Plant nutrients also play a key role in anti aging. Fruit, vegetables, and plant extracts have an array of chemical constituents, called phytochemicals or phytonutrients, that are hugely beneficial to skin health and beauty.

Antioxidants are one class of phytonutrients, though there are many. Antioxidants work by supplying an extra oxygen molecule to those molecules that are missing one, called free radicals.

Vitamin E is an anti-oxidant. Anti-oxidants neutralize the free radicals that would otherwise damage your skin cells, aging you more quickly. Consuming nuts, seeds and oils that are rich in vitamin E protects you from the aging effect of these free radicals by neutralizing the free radicals before they can cause damage.

A new diet on the anti-aging scene is the Perricone Prescription. It is not just a weight loss diet, but a way of eating that is supposed to soften wrinkles, firm the skin, reduce inflammation in the body, and increase energy. Dr. Perricone claims that in just three days, people will see the anti-aging effects of this diet.

The staples of the diet are anti-inflammatory foods such as salmon and blueberries. Perricone says foods such as sugar, pasta, bread, bananas and other starches contribute to inflammation in the body and speed up the aging process.

Whether you follow the Perricone Prescription or another healthy way of eating, you owe it to yourself to treat your body right. It will thank you with many years of feeling good, in addition to improving your overall health and well-being.

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Are you one of those who feel that the bodies featured on magazines were altered to make them look great? Have you been exercising your heart out every single day yet you still have curves at the wrong places?

A beautiful body on a magazine can indeed be a product of modern technology. But it can also be as real as those bulges you are complaining about. No amount of physical activity can give you your desired body if it is not coupled with bodybuilding nutrition. Actually, it is the bodybuilding nutrition that is the most vital factor in building the best body. Exercise is a mere supplement to it.

Bodybuilding nutrition program encourages smaller and frequent meals rather than large and less frequent ones. This is so because frequent meals increase your metabolism. This means that you will be able to burn more fat. A pattern like not eating for a few hours after a large meal will make the body gain fat and lose muscle because the body will experience a catabolic state. The body will then feed on the lean muscle tissues in place of the food that you are supposed to eat. Eating lightly every 2 and hours to 3 hours is better than eating more at a longer time interval.

A good bodybuilding nutrition program should have meals that include carbohydrates, protein, and fat in the right amounts. Meals containing just one or two of those would not give you the results that you want. Carbohydrates and protein should be about 40% while the remaining percentage is for fats. A very effective method in preparing that bodybuilding nutrition meal is to imagine the size of your clenched fist as the amount of food with carbohydrate content, and that of protein as the size of your open hand.

Nutrition supplements are a good addition to your bodybuilding nutrition scheme. These supplements can also serve as a light meal during one of your frequent feedings if you don't have time to sit down and eat. Another supplement in focus is the bodybuilding supplement. While this can not replace a meal, it is still a fine addition to your bodybuilding nutrition regimen because it removes excess fat and makes you gain more lean muscles. Bodybuilding supplements work well with a good bodybuilding nutrition program because it improves the metabolism in the body.

So there, having a body like Pamela Anderson-Lee's isn't just an overnight thing. Unless of course you seek the aid of a cosmetic surgeon and prepare to pay a great deal of money, you can have it sooner than you can spell supercalifragilisticexpialidocious. But then again, that's a whole new topic.

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They've been around a good long time in one form or another. Cod liver oil was widely
given to children daily only 100 years ago. Those same children would never have dreamed that one day people would pay lots of money to not only take fish oil, but take it more than once a day. You've probably seen the daily vitamins sold in most stores that even many doctors are now grudgingly stating are fine to take regularly.

The heart of the controversy is both the types and potencies of many supplements. Often a single dose contains a nutrient or nutrients in such high concentration as to be completely impossible to consume in a proportionate amount of foods that contain that nutrient or nutrients. Many in the medical establishment insist that this is at best a foolish and at worst a potentially dangerous practice. They state that some nutrients, being water soluble, are simply passed through the system and others that are fat soluble can be absorbed into fat reserves in hazardous levels if ingested without caution.

Those who support the use of supplements counter that passing part of a dose of a water soluble nutrient is worthwhile because it ensures saturation of that nutrient at a cellular level, maxing out the body's available supply. The supplement industry itself has added precautionary statements to their labeling to warn of the potential hazard of ingesting a high level of fat soluble nutrients.

Even so, for vitamins and minerals, there is some monitoring by the Food and Drug Administration. For others that are not recognized as essential nutrients, the truth becomes less clear. Benefits may only be implied at best, with statements denying solid evidence of any now a requirement of law. How much garlic do you need each day? How much feverfew? There still remains no way to know other than the assertions of alternative health care proponents.

If you truly desire to take nutritional supplements, start with small doses under the advice and supervision of qualified professionals such as a registered dietician. After all, they're not called supplements for nothing.

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You may have heard the buzz words "glycemic index" or "glycemic load" when it comes to certain foods. The glycemic index of food is important when constructing a healthy, balanced diet and to promote overall health.

What is glycemic index (GI)? GI of food is an indication of how fast sugar enters our bloodstream, or the immediate effect of eating carbohydrates on blood sugar levels. GI refers to the carbohydrate content in foods and is ranked by number. What this means is carbohydrate in foods is broken down into glucose, or blood sugar, and the higher the GI number, the faster the food empties into the bloodstream after digestion.

What is the difference between GI and GL? As described above, the GI indicates the carbohydrate in foods and its potential to raise blood sugar levels. Glycemic load is essentially the effect of food on our blood sugar level.

You can calculate GL by multiplying the GI of a food by the number of carbohydrate grams contained in the food and then dividing the total by 100. A lower GL indicates that there is a gradual release of glucose (sugar) in to the blood from the digestion. Therefore, blood sugar levels are not likely to rise very quickly. It is recommended to have a lower glycemic load, and to consume mostly foods with a lower GI in general.

How is the GI of certain foods determined? To determine the glycemic index of a food, typically, individuals are given a test food that provides 50 grams of carbohydrate and a control food (white bread or pure glucose) providing the same amount of carbohydrate on different days (JAMA, 2002).

Blood samples for the determination of glucose are taken prior to eating and at regular intervals after eating over the next several hours. The changes in blood glucose over time are plotted as a curve.

The glycemic index is calculated as the area under the glucose curve after the test food is eaten, divided by the corresponding area after the control food is eaten. The value is multiplied by 100 to represent a percentage of the control food. (Source: Linus Pauling Institute webpage: http://lpi.oregonstate.edu/infocenter/foods/grains/giglrefs.html#ref2)

To note: Different sources list the GI of foods. You will probably notice some differences in the GI of foods between sources. (For example, a baked potato may have a GI of 85 in one source, while another source may cite a GI of 93).

What determines the GI number? Refined carbohydrates in sweets (cakes, cookies, etc.) will likely have a higher GI (causing an immediate rise in the blood sugar). There are of course some exceptions to this, but as a general rule, foods with a high fiber content such as whole grains and high fiber cereals tend to have a lower GI (desirable). This is because they do not produce a rapid rise in blood sugar after eating them.

Tips for Lowering Glycemic Load:

* Increase the consumption of fruits, vegetables, legumes (peas and beans), nuts, and whole grains.
* Use whole grains. "Whole" means the hull or skin is still attached, which slows down the assimilation of the carbohydrates inside. An obvious example is brown vs. white rice. Brown rice is still encased in its hull.
* Decrease the consumption of sugary foods like cookies, cakes, candy, and soft-drinks.

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Using books as your research tools when finding information about nutrition is probably like looking for somebody in a stadium during a football championship match. A broad topic like nutrition would probably require you to carry bulky books that weigh like your six-year-old brother. Well, internet hasn't really discarded the use of books. In fact, books are as reliable as any other source of information. However, finding the information in the fastest and most convenient way has been the internet's major goal.

Nutrition websites can provide us with all the facts about nutrition and other related topics without the hassles. Numerous nutrition websites can satisfy your curiosity regarding weight loss programs, healthy eating, health risks, and other nutrition-related issues.

Most of these nutrition websites offer links to other sites in order to answer any nutrition topic. Some nutrition websites are even search engine optimized so you can research deeper into your topic and be linked to other helpful sources as well.

Visiting www.the-health-directory.net will take you to a comprehensive health, fitness and nutrition site. This website works like a telephone directory. Different categories are listed and it also contains a search engine for faster researching.

www.jhsph.edu contains links to health and nutrition websites along with links to professional societies and nutrition-related conferences.

A lot of nutrition websites can be found online. Some even let you have access to journals and other studies made on different aspects of nutrition.

WebMD is only one of the many frequently visited nutrition websites of health buffs. You can access their thorough discussions on health issues by clicking on www.webmd.com. Aside from having a search engine, webmd contains current news alerts as well. You can also sign up for their webmd newsletters which are categorized according to one's topic of interest. This site also features the top 12 health topics and some health professionals' and experts' advices on popular subjects.

Nutritional websites should be very reliable sources of information. Thus, you will find your visit to www.nhlbi.nih.gov to be well worth your time. This website is a joint project of the different health organizations like the Department of Health and Human Services, National Institutes of Health, and National Heat, Lung, and Blood Institute. All these "forces" worked together to furnish us sound advices and trustworthy medical facts.

Nutrition websites are good aids in our goal to prevent having the risks of diseases. However, online research and self-medication should not be made to replace a personal encounter with a health care professional like a doctor in order to solve our health problems. Nutrition websites should just be our guide in order to maintain a healthy and sound body.

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Nutrition is an overused word as much as Princess Diana was most photographed. It is something that is so important, yet, we know so little about. It is something that has been spent so many years on in studies, yet, given nothing more than a smirk by some people.

Nutrition is a subject that hasn't been given enough thought by most. In a world where time is of essence, few dare to stop and think about health-related issues. Unfortunately, awareness on the proper nutrition is as essential as breathing. It influences our thoughts, feelings and overall well-being.

Knowing what we eat and how it affects us will help in improving ourselves in any aspect: health, career, family life, and our relationships with everyone as well. Proper nutrition dictates the state of one's body and how well it functions. Improper or malnutrition can dull one's intellect and sucks the health and well-being of the person. It is also one of the reasons for most child deaths all over the world.

Presence of malnutrition can be assessed when the food intake of the person does not serve its purpose in the body. Furthermore, each individual has a different nutritional requirement. The kind of foods that you need may be entirely different from what your brother or sister needs. Your nutritional requirements are influenced by your genes, the activities you engage in, your state of being, and your environment.

Most common nutrition-related problems resulted from a diet plan that was not properly followed or from the non-conformity of a good diet scheme. The quality of the foods and their preparations are great factors that affect your state of health as well as that of your family. Nutrition does not stop on eating the right stuff in the right amounts. Storing of foods, preparing them, and the manner by which you give them to your family will also influence their health.

Nutrition awareness start way before a child is born. From the womb, the mother is supposed to take in healthy foods for the baby's normal development. Feeding infants in the most sanitized way is as crucial as breastfeeding them right from birth. Good nutrition early on, helps the children grow as healthy and able persons. UNICEF and other concerned agencies have worked hard over the years to educate people on proper nutrition to let each person, especially the children, get the best in life.

Some people actually go out of their way to rid of their bodies with the nutrient it needs. Smoking and alcohol abuse as well as crash diets work well against proper nutrition. The next time you see a malnourished person in the news with the ribcages looking like they're about to fall out, this might just get you to thinking. And if it still doesn't get more than a raised eyebrow from you, I have no idea what else will.

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Nutrition Pyramid

The USDA has revised dietary guidelines and lists a food pyramid with color scheme to help people eat in a healthy manner.

Needed Nutrients

The USDA advises people to drink and eat a wide variety of nutrient-dense beverages and foods from the basic food groups they note in their nutrition pyramid. They also suggest limiting alcohol, salt, added sugars, cholesterol, saturated and trans fats. And they recommend following plans like the Dietary Approaches to Stop Hypertension (DASH) Eating Plan or their USDA Food Guide.

Weight Management

The general weight focus of the USDA stresses that people strive to maintain body weight in a healthy range, balancing calories from beverages and foods with those expended. And to help manage weight control as aging occurs, people are to gradually decrease the amounts of foods and beverages consumed and increase physical fitness.

Physical Fitness

The USDA desires people to regularly partake in physical activity while decreasing sedentary activities in order to promote not only healthy bodies but overall general health and psychological well-being. Optimum activity is targeted at around 30 -90 minutes minimum a day of moderate to intense physical, depending upon weight status, age and eating habits. For even more health benefits, a combination of either more intense activity and / or longer periods of activity is advised for most persons instead of just 30 minutes, checking with healthcare providers first for approval.

Key areas of focus for physical fitness are stretching exercises for increased flexibility, cardiovascular conditioning and calisthenics or resistance exercises to improve endurance and muscles.

Food Safety

The USDA recommends that people avoid microbial food borne illnesses by thoroughly washing hands, surfaces where food is handled and vegetables and fruits. They also advise against washing meats and poultry; however, separate raw foods from those that are already cooked or ready to eat when shopping, handling and storing foods.

They also recommend that foods need to be cooked at temperatures safe enough to destroy microorganisms and promptly stored in refrigeration or freezers if perishable.
And they advise people to avoid:

- Raw or unpasteurized milk
- Products created from unpasteurized milk
- raw or partially cooked eggs
- Foods containing raw eggs
- Raw or undercooked poultry and meats
- Unpasteurized juices
- Raw sprouts.

For more information, visit the USDA website at usda.gov.

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The title certified nutritionist (C.N.) or certified clinical nutritionist (C.C.N.) indicates that a person has had extensive education and training in nutrition science, and has met national testing standards.

Both C.N.s, and C.C.N.s work with clients to assess and analyze individual nutritional needs and develop personalized nutrition plans. During this process, they educate, advise, counsel, monitor, and provide support. Both conventional doctors and alternative health practitioners often refer their patients to nutritionists for dietary counseling.

The dietary information you receive from a certified nutritionist is most likely to be reliable and based on current knowledge in the field if the nutritionist has been working in the profession for a minimum of one year and holds one of the following certifications:

Certified Nutritionist (C.N.): C.N.s must earn a Bachelor of Science or higher degree in nutrition science from an accredited college or formal training program that is recognized by state licensing agencies.

They must meet any state licensing or certification requirements in their state, and comply with all statutes related to the practice of nutrition counseling. C.N.s must also complete a series of examinations required by the National Institute of Nutritional Education.

Certified Clinical Nutritionist (C.C.N.): To earn the C.C.N. credentials, nutritionists must have received a graduate degree in a health-care field or, if they only hold a B.A. degree, they must also complete 900 hours of medical and clinical nutrition internship.

They are then qualified to take case histories and use various tests and observations to assess an individual's nutritional needs. C.C.N.s may use the results of their assessments as the basis for referring clients to a licensed physician or other health-care professional.

How To Choose a Practitioner

When you are looking for responsible nutrition advice, seek out a certified professional. Always bear in mind that the simple title "nutritionist," although used by many qualified nutrition and dietetics professionals, is a moniker that can also be adopted by virtually anyone who wants to hang up a shingle.

Be wary of bogus qualifications, as well as of what seems to be extreme dietary advice. Because irresponsible information on nutrition can be dangerous to your health, be very careful to ask specific questions and verify the practitioner's education, training, and professional credentials.

Although most states require a license for professional dietitians, the situation is murkier for nutritionists. This is why it's important to be sure any nutritionist you consult has one of the credentials listed above. These assure you of consistent standards of education, training, and professionalism.

If a nutritionist practices in a state that does not regulate their qualifications, you should still look for one of the above certifications, which are granted for C.C.N.s by the Clinical Nutrition Certification Board (CNCN), and for C.N.s by the National Institute of Nutritional Education.

It is also a good sign if the nutritionist is a current member of the Society of Certified Nutritionists (SCN), which is working to establish national standards of practice while promoting continuing education in the field.

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Have you been scanning food labels longer than usual to compare which ones offer the lowest amount of carbohydrates? Are you one of those who have rejoiced in the much publicized low-carb products?

Carbohydrates are not the evil that people think them to be. They actually perform crucial roles in the body. The three types of which are: starches, sugars, and fiber. Carbohydrate nutrition is a totally misunderstood thing. Truth is, there is no dietary requirement for carbohydrate. It is used mainly as a source of energy and supplies around half of the calories in a person's diet. Carbohydrates even provide more fuel for physical activity than protein or fat. They are stored as glycogen in the liver and muscles. Glycogen level is high when the diet has a rich carbohydrate content. Diet rich in protein results in a not-so-high glycogen level, and a high fat diet causes the lowest glycogen level.

Carbohydrate nutrition has been stirred by the low-carb issues. Foods that are said to contain low-carbohydrates may not be what they claim to be. A lot of foods that claim to contain less carbohydrates than some others may actually contain more sugar so as not to lose the taste that people love. Thus, these are not healthier choices than those containing the regular carbohydrates. There are carbohydrate nutrition issues that have been the focus of many individuals which turned out to be pure myths.

Carbohydrates are unhealthy and should be avoided.

Carbohydrates are the best source of energy in the body. Simple carbohydrates (sugar), are the ones to be taken in moderation as they do not contain the needed nutrients. Complex carbohydrates like starches are the ones which contain the necessary nutrients.

Eating low-carbohydrate diets is healthy.

Eating less carbohydrate than necessary may lead to accumulation of ketones in the blood which may result in the production of uric acid, a possible risk factor for gout, or painful swelling of the joints.

Carbohydrates like starches can make you fat.

This is the most common carbohydrate nutrition myth. Many foods rich in starch like bread and cereals are actually low in fat and calories. Eating large servings of these foods and eating them with other high-fat foods can raise the fat and calorie content. A low carbohydrate intake can result to low sugar level and weak body mobility.

Believing everything that a product label say will not get you anywhere near your goal of achieving a healthier body. Carbohydrate nutrition can be confusing as integral calculus if you entertain what everyone has to say about it. Consulting a health professional regarding the best diet can save you all the trouble of doing the wrong things.

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It is fast, convenient, and fun, but can it be healthy?

Are too many 'Happy Meals' the reason that more kids today are overweight?

The rise in families substituting a trip to McDonald's, Burger King, Wendy's, etc. for a family meal at home is likely one of the causes for the increase in overweight kids, but it is not the only cause. Other factors are also to blame, including an increased time watching TV and playing video games, decreased time in physical activity and unhealthy food choices.

An unhealthy food choices don't end at home, where kids may eat too many high fat and high calorie foods and snacks and sugary drinks.

The choices you make when eating fast food can also determine how healthy or 'unhealthy' it is.

How can you make fast food healthy?

One of the easiest ways is to just watch your portion sizes and understand how many calories and how much fat you add to a meal when you 'super-size' your order. It might seem like a good 'value' to go with the special or large meal sizes, but think about what those extra calories will cost you later as your child tries to burn them off to lose weight.

Healthy Choices

In addition to choosing smaller portion sizes, checking the menu at your favorite fast food restaurant will likely help you find other low calorie low fat alternatives to traditional fast foods that really are healthy. These might include a salad, baked potato, or grilled chicken salad.

With other types of fast food, like pizza, choose a thin crust cheese pizza and avoid adding a lot of cheese or extra meat toppings.

It can also help your child eat more healthy if you avoid 'fast food' at more traditional restaurants that you visit. It seems like almost every restaurant, whether it is Italian, Chinese, Mexican, etc. has a kids' menu with high fat and high calorie foods, like chicken nuggets, french fries, etc.

Instead of always relying on the kid's menu, consider getting a 1/2 order or child plate of a more traditional and healthier item at the restaurant.

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A large portion of these are franchise locations as well. Consumers may also find GNC products in other retail locations that are contracted to distribute GNC branded products.

At GNC you will find a wide variety of products to provide nutritional assistance, including vitamins, powder supplements for weight loss, building muscle, and overall general health.

There is also a wide variety of sports related supplements to gain weight and protein. You will also find meal replacements, herbal supplements, and health and beauty products. Many of the products are GNC's own brand, but there is a wide variety of products from other brands available as well.

The company was founded in 1935 in Pittsburg, PA. In 2003 the company was sold by Royal Numico followed by a subsequent sale to a private firm.

GNC sets the standard in the nutritional industry for truth in labeling and selling only top quality products in their stores. Their moto, "Live Well", is echoed in their commitment to product research and discovery in the manufacturing process as well as the packaging process for all products.

A consumer going into a GNC store will be able to find the products they are seeking for optimal nutritional assistance, weight loss assistance, or sports related supplements and have a wide variety of products to choose from, as well as the help of knowledgeable staff to assist them.

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Holistic nutrition? While it practically leaves some minds blank, it actually caused enough stir as well. A lot of individuals have become interested in this alternative health care program and have undergone training making them certified nutritional practitioners.

Just what is holistic nutrition? Holistic in itself is defined as pertaining to wholeness or completeness. Likewise, Holistic nutrition views a person in his totality. This includes the food he eats, his lifestyle, and even his relationship with his environment.

The belief that we are all created to work in harmony with the things around us bringing about total balance. Thus, each action influences the synergism of our body.

Holistic nutrition further states that the compatibility of our dietary intake and how we choose to live our lives will dictate our well-being. Synergism is made up of the activities of different elements. The action of each element has a lesser effect on us than when all of these elements are working together. Holistic nutrition thus aims to provide the tools needed by the body to achieve proper balance.

Prevention is the hub of the holistic nutrition program. It is driven by its belief that a person's overall well-being can be best sustained through the prevention of any harmful circumstances.

Holistic nutrition endorses the use of whole, organic foods and natural supplements to help repair damaged tissues and aid in restoring or maintaining total balance. Holistic nutrition professionals have undergone intensive nutrition trainings to enable them to follow a career path in alternative health care.

The holistic nutrition practitioners can be a person's greatest adviser in terms of one's ideal diet and lifestyle. They can in fact educate and present individuals with the proper actions to take in cases of nutritional problems and imbalances.

Another important part of holistic nutrition philosophy is the lifestyle modification. Most holistic nutrition schools offer "hands-on training" to equip their students of wider exposure to the program. One "hands-on training" is the holistic cooking classes. This is very essential so that they can help future clients address their nutrition problems more effectively.

Lifestyle modification does not end in helping people stay away from harmful vices or practices. The Holistic nutrition program goes as far as providing recovery tools for those who have become addicted to these vices like drugs and alcohol. Experts have the understanding that addictions are caused by improper biochemical balance in a person's brain. Natural therapies are recommended to overcome this problem.

The holistic approach sounds more difficult than it really is. But when you put your heart and mind to it and think about what it can actually do four you, the holistic nutrition program might just be as fun and easy as a walk in the park.

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Growing up you may have been told to eat your greens, but what about your reds, oranges, yellows and blues? The Centers for Disease Control and Prevention and the 5 A Day Partnership encourages YOU to "Sample the Spectrum" of the colorful vegetables and fruit available this season.

By putting something of every color on your plate or in your lunch bag, you are more likely to eat the 5 to 9 recommended servings of vegetables and fruit every day. Just think: 1 cup of dark, leafy GREENS, cup of RED tomatoes, cup of YELLOW peppers, 6 oz. ORANGE juice and cup of BLUEberries. And you have 5 A Day! It's quite simple when you Sample the Spectrum.

The more reds, oranges, greens, yellows, and blues you see on the plate, the more health promoting properties you are also getting from your vegetable and fruit choices. Nutrition research shows that colorful vegetables and fruit contain essential vitamins, minerals, fiber, and phytochemicals that your body needs to promote health and help you feel great. Here are the specifics…

Reds
When you add deep reds or bright pinks to your daily diet, you are also adding a powerful antioxidant called lycopene. Lycopene is found in tomatoes, red and pink grapefruit, watermelon, papaya and guava. Diets rich in lycopene are being studied for their ability to fight heart disease and some cancers.

Greens
Do you know why this color is so essential to your diet? Not only do green vegetables look great and taste wonderful, but they are rich in the phytochemicals that keep you healthy. For example, the carotenoids lutein and zeaxanthin that are found in spinach, collards, kale and broccoli have antioxidant properties and are being studied for their ability to protect your eyes by keeping your retina strong. Also, research is being done on cruciferous vegetables like cabbage, Brussels sprouts, cauliflower, kale, and turnips to see if they may reduce the risk of cancerous tumors! Greens are also loaded with essential vitamins (folate), minerals, and fiber.

Oranges/Yellows
Orange, the color of a blazing sun, is a must have in your daily diet. Orange vegetables and fruits like sweet potatoes, mangos, carrots, and apricots, contain beta-carotene. This carotenoid is a natural antioxidant that is being studied for its role in enhancing the immune system. In addition to being touted as a powerful health-protector, the orange group is rich in Vitamin C. Folate, most often found in leafy greens, is also found in orange fruits and vegetables, and is a B vitamin that may help prevent some birth defects and reduce your risk of heart disease. With a chemical make-up this good, make the orange group always a part of your 5 to 9 a day.

Bright yellows have many of the same perks as the orange groups: high in essential vitamins and carotenoids. Pineapple, for example, is rich with Vitamin C, manganese, and the natural enzyme, bromelain. Additionally, corn and pears are high in fiber. Yellow fruits and vegetables belong to many different families, but they all share the common bond of being health enhancing with great taste. Go for the gold!

Blues/Purples
Blues and purples not only add beautiful shades of tranquility and richness to your plate, they add health-enhancing flavonoids, phytochemicals, and antioxidants. Anthocyanins, a phytochemical, are pigments responsible for the blue color in vegetables and fruits, and are being studied for their role in the body's defense of harmful carcinogens. Blueberries, in particular, are rich in Vitamin C and folic acid and high in fiber and potassium.

Whites
Vegetables from the onion family, which include garlic, chives, scallions, leeks, and any variety of onion, contain the phytochemical allicin. Research is being conducted on:

* Allicin to learn how it may help lower cholesterol and blood pressure and increase the body's ability to fight infections.
* Indoles and sulfaforaphanes, phytochemicals in cruciferous vegetables like cauliflower, for how they may inhibit cancer growth.
* Polyphenols, another important phytochemical in pears and green grapes for how they may reduce the risk of certain cancers.

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Nutritionists advise in good nutritional practices to promote better health as well as structuring dietary plans for individuals or groups of people with specific needs. One example of an individual dietary plan would be for a diabetic person.

Another example would be for a person wishing to lose a significant amount of weight, while a group plan may be established for a school district's lunch program. Food manufacturers, advertisers, and marketing companies also use the resources of nutritionists in the production of food products that are low in fat and healthier choices for the consumer.

A nutritionist may be recommended to a patient by their doctor for various medical reasons. When seeking out the resources of a nutritionist, it is recommended that the individual be a certified professional. The title of certified nutritionist or certified clinical nutritionist indicates that the individual has had specialized education and training in nutrition science and has met national testing standards.

The nutritionist will be able to collect pertinent data, including medical information, to formulate a dietary plan and assist with dietary counseling. Education, monitoring, advice, and support are all important aspects of a personalized nutrition plan.

If you feel that you may benefit from a nutritionist, you should first seek the advice of a medical professional, such as your family physician. This is especially important if you suffer from any medical conditions such as diabetes or any heart conditions. You may find a great benefit to your health by having a personalized nutrition plan.

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For the uninitiated, when someone is diabetic, they are unable to produce or correctly use insulin throughout their body, which is the hormone that is responsible for changing sugar, starches and other food into energy.

This is why it is literally a matter of life and death that a diabetic diet is properly followed.

One of the main goals for a diabetic diet is to lower your weight and maintain it. In addition, the diet is designed to help maintain regular glucose levels in your body. Since diabetes prevents your body from processing glucose the way it should, a diabetic diet has to, to some extent, perform that maintenance. Also, the hope is that a diabetic diet will also help you to keep your blood pressure under control.

The benefits and assistance to your body from the diabetic diet will depend on what type of diabetes you are trying to treat. Each type has its own challenges and level of restriction on the diet. The important thing to remember, though, is that studies show the effectiveness of a diabetic diet is dependent, not so much on the diet itself, but on how well the patient follows the diet.

Overall, there is no official diabetic diet to follow and it really depends on the individual diabetic. However, there is a fairly well-defined list of food items that you should avoid. Anything that contains a lot of cheese, butter, oil or mayonnaises should be avoided on diabetic diets. If you must taste these foods during your meal, you should order them to arrive as a side item.

Other foods that can stray from diabetic diets include those that are prepared with sweet and sour sauce, as well as teriyaki and barbeque. They contain high amounts of sugar and carbohydrates that should be avoided while on a diabetic diet.

Some general guidelines on how a diabetic can stay healthy for many years to come:

* Count the number of calories from fat as being 30% less than the total number of calories eaten throughout one day.

* Include foods that are low in saturated fats and cholesterol, such as skinless poultry, fresh fruit, and vegetables.

* When possible, stay away from red meats, eggs, as well as whole-milk dairy products.

* Make sure that the dairy in your life comes from low-fat or fat-free selections.

10-20% of your daily calories on a diabetic diet should come from proteins in foods, such as lean meat, fish, and low-fat dairy products. The rest of a diabetic diet should consist of carbohydrates coming from whole grains, beans, as well as fresh vegetables and fruit.

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From frozen pizza, to microwave popcorn, to nutrition bars…What will they think of next? Wouldn't you love to have a car you can just deflate when you can't find an empty parking slot on a hectic day? Don't you wish for a house you can pack right in your suitcase when you go on a trip? Well I know these sounds like something Disney might be able to create in their next animation movie. However, our great great great uncles and aunts would have shaken their heads in disbelief too if someone had presented them with these nutrition bars.

Indeed, nutrition bars can take the place of a regular meal. This might sound awkward for some, and the best news for kids. Well, they are not intended for kids, and definitely not created to replace all the five or six meals that one is supposed to have each day. Nutrition bars which include energy bars, protein bars, and diet bars among others, were basically manufactured to help people who have to maintain healthy weights and on constantly work out activities meet their meal requirements. Five or six meals may just be too time-demanding for most people. Nutrition bars may be used as an option if you can't sit down for a meal. However, it is not advisable to use nutrition bars too often.

There are numerous types and brands of nutrition bars available. These have different levels of nutritional contents for different nutritional requirements. These nutrition bars are more common in athletes as these are being used to provide them the energy needed to make them endure the physical activities.

A lot of opposing issues on the dangers of the nutrition bars have been thrown back and forth. A study on several nutrition bars has revealed that more than half of the brands fail to meet what their labels claim. One reason that several of the nutrition bars failed to pass the study was because they posted the wrong nutritional information on their wrappers. Some claim to contain less carbohydrate and sugar when in fact it contains way more than its label says. As a result of the study, several warnings were issued regarding the credibility of the nutrition information on the wrapper's labels.

Reading the label on that nutrition bar from end to end may not be a better thing to do than not reading it at all. The reality is these nutrition bars would require more sugar and some other stuff to make them taste good. The more delicious and the less healthy… So next time you need to eat, make time for a light meal and stop settling on a bar.

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How much do you know about your eyes and the proper way to take care of them? Pretty much huh? Let's see.

Do you know it's a misconception that eating carrots will improve one's vision?

Carrots do contain Vitamin A which is a necessary vitamin for the eyes and a good ocular nutrition, but a small amount is already good enough to make the eyes function properly. Too much Vitamin A may cause health problems as well.

Did you think that reading in dim lights can damage the eyes?

You knew wrong. While you have to put in extra effort to make your eyes see clearly in the dark, it wouldn't damage them nor will it result in your needing eyeglasses.

Did you know that using eyeglasses or contacts will not weaken your eyesight further?

I bet you thought the reason you have deteriorating vision is because you are using corrective lenses. Well the truth is, the change in the quality of your eyesight may be due to aging or a presence of some other health problems which affected your vision. But your current prescription does not have anything to do with it.

Did you think that cross-eyed children are doomed with the problem?

They are NOT hopeless. While they may not overcome this problem on their own, it can actually be corrected at a younger age, with professional help of course. Eye exam is advisable as early as infancy and once again at age two.

Do you sit far back from the TV to avoid damaging your eyes?

It probably is a good practice but certainly not for the reason that it can damage your vision. It may give you a headache if you sit closer than you really need to, but it can not ruin your eyesight.

Did you believe all along that wearing someone else's eyeglasses can ruin your eyes?

You may not be able to see clearly with those on, but wearing someone else's corrective glasses will not have any other effect on your eyes.

A healthy vision is dependent on a good ocular nutrition, and proper food choice is an important aspect of ocular nutrition. Eating food rich in carotenoids have been found to have good benefits. Some examples of these foods are leafy green veggies such as spinach.

Studies on ocular nutrition also found out that persons with diets high in lutein and zeaxanthin, are said to have reduced risks of having cataracts. A good ocular nutrition would include egg yolk as well, which has lutein content.

Foods as sources of beta carotene and lycopene are necessary in an ocular nutrition plan too. Knowing which food choices and ocular nutrition benefit the eyes can divert yourself from all those myths and use factual ocular nutrition for a better eye health.

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What's a detox diet?

Detox diets vary, but they typically advise restriction of the diet to raw vegetables, fruit, water and yoghurt – with strict avoidance of foods such as meat, fish, alcohol and stimulants (including coffee). The recommended duration of this regime also varies, but may be prescribed for up to a week or ten days.

After a week on such a minimal and limited diet, it's not surprising that people report feeling lighter and less lethargic. These are symptoms of a lack of calories rather than the elimination of toxins from the body. Headaches are a common side effect of caffeine withdrawal along with tiredness and irritability in some people.

Do they work?

Although detox diets may make you feel better, the scientific basis for such a stringent diet is somewhat lacking and there's little evidence that there's any good to be gained from following them.

Of course, it's true to say that food isn't all pure nutrients and the average diet will inevitably contain some toxic substances (alcohol, for example). Fortunately, the human body is well equipped to deal with such toxins, and they are effectively removed and excreted by the liver within hours of consumption.

The basic misconception of detox diets, however, is that fruits and vegetables are low in toxins while meat and fish lead to the accumulation of harmful substances in the body. In fact, the opposite is often true; vegetables such as cabbage and onions are high in naturally occurring toxins, while meat and fish often have low levels. The greatest irony is that the liver, the body's detoxification organ, can most effectively breakdown and eliminate toxins on a high-protein diet such as one rich in meat and fish.

Of course, fruit and vegetables are very important components of a healthy diet, but the idea that you should exist solely on such foods for days on end isn't consistent with the principle of a healthy balanced diet. Your daily diet should contain at least five portions of fruit and vegetables as well as lean meat, carbohydrates and dairy products.

Eating a healthy diet on a daily basis will help the body function properly and it shouldn't be necessary to pursue a detoxification regimen. However, if you do find the urge to detox, use it as an excuse to kick-start a new healthy eating regime.

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Obesity is becoming a common problem in the United States. Almost two-thirds of Americans are overweight or obese, and more than half of them get too little physical activity.

U.S. nutrition officials are trying to help out. In 2005, the U.S. Department of Agriculture (USDA) created new dietary guidelines to provide more practical advice on how to give your child a healthy, balanced diet. The new guidelines suggest that kids eat more fruits, vegetables, and whole grains than in the past and that they get 30 to 60 minutes of moderate to vigorous exercise each day.

The recommendations are tailored for kids based on age, gender, and exercise habits. You can find out what guidelines are appropriate for your child by logging on to the USDA's website. (See the Additional Resources tab).

With the new guidelines, the Food Guide Pyramid also got a new look and a new name: MyPyramid.

Inside the pyramid, six stripes represent the five food groups as well as the oils and fats that your child should consume each day. Stairs on the pyramid represent the importance of exercise and the simple steps you can take each day to improve your child's health.

On the pyramid, each color represents a different food group.

* Orange: grains
* Green: vegetables
* Red: fruits
* Blue: dairy and calcium-rich foods
* Purple: proteins (meats, beans, and fish)
* Yellow: fats and oils

Keep in mind that the serving sizes are guidelines and that, on some days, your child may eat more or less of a certain food group. That's OK. Different foods have different mixes of nutrients, so it's important to offer your child a variety of foods on a regular basis. Moderation is a key part of a healthy diet.

Also, remember that the nutrition content of a food can vary depending on how you prepare it. Apples, for example, are packed with nutrients and can make for a great after-school snack. Apple pie has all those nutrients. But it has lots of fats and sugars, too, so you may want to limit how much you serve.

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