Protein Nutrition

Some people argue about how good some protein shakes are compared to others and vise versa. Well, let me explain something to awaken your thought process...protein shakes will not make you big. Surprised? Well, what really helps your muscles grow and expand is to tear your muscle fibers apart by doing muscle gain workouts. All the protein does is rebuild the damaged muscle fibers from your strenuous workout. It's not the central cause of getting bigger, but the workouts that you perform and the intensity. Protein contains something called amino acids; these are the essential building blocks for any matter (your muscles). But not only do amino acids rebuild your muscles, they also rebuild your organs, your skin (organ), and even your hair.

Even if you do not exercise, it is still demanded of the body to take in proteins for its various jobs of the body. When you workout, your body will require more protein to rebuild these torn fibers than if you did not; and any injury for example, a cut on your leg, your body would repair that gash before it starts to rebuild your muscle tissue. Don't stress about protein shakes, in general, your body can only withstand around 50 grams of protein in a sitting. And the rest gets removed out of your system. Basically the protein shake is used if you cannot eat enough protein in your day to fulfill your bodies needs; or if you don't want to eat the extra fat and drink a whey protein shake so your only receiving the protein. Be aware not to replace protein drinks with food all the time, as your body takes longer to digest food and only a short amount for protein; which will just make you more vulnerable to hunger. And you burn more calories with meals as it is harder for your body to break down food.

Now some people might ask "how much protein should I be intaking if i want to maintain my body and get toned?" Basically you have to figure out your body fat percentage.

- First figure out your body fat %

- Second multiply your weight by your body fat %

Third subtract that number from your weight.

The number you are then left with is your lean body mass weight. The ideal amount of protein you should be intaking is 1 gram per amount of lean body mass. You do the same thing if your trying to gain muscle, but add 30-50g of protein with that.

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7 Fake Nutrition Myths

Here are some nutrition related myths that people think they are true. You may think so yourself, but read on.

Potatoes cause weight gain

If you boil them without peeling them (especially since the peel contains half the nutrients of the potato), and eat them cold, the potatoes don't cause weight gain. This way, the starch they contain does not fatten, even helps losing weight.

Mineral water with bubbles isn't good

If the people drinking it have no stomach inconveniences from drinking the water, like bloating or regurgitation sensation, there' is no problem. Spring bubble water is as indicated as normal water.

Much milk = much calcium

Milk is recommended to children, which should drink whole milk. Adults should stick to a maximum of 2 glasses a day, or even avoid it. Consuming too much milk increases the acidity in the stomach, and the body will extract the calcium from the bones.

Canned fish loses its nutritive qualities

The important thing is to choose cans with the whole fish (with bones and everything). The richest in nutrients (high contents of omega 3, calcium, vitamin D) are the sardines, mackerel, tuna and herring. Women should eat 1-2 sardines cans a week.

A diet without meat = a diet without toxins

The meat is necessary. Meat has a very important in building and repairing nerves and muscles, and no vegetal protein can substitute.

Natural juice is the healthiest

Fresh juice is an unbalanced drink, because it has a very high content of fructose, which causes stress to the pancreas. The whole fruit is way better than drinking just the juice.

At menopause, extra pounds favor the osteoporosis

Women at menopause should have a few extra pounds; it has been shown that they are more protected against osteoporosis. Gaining too much weight causes many problems, though.

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Child Moods and Nutrition

As a child I had a host of health problems, mood swings, crying spells and fatigue. It was not until my teens I understood the importance of environment and nutrition. In my teens I became stronger and slightly less bullied. In my 20's, I became stronger, calmer and more focused. Much of this improvement to health was from nutrition and environment.

Before covering nutrition, I will mention behaviorism. After all, you need to change the behavior of eating first.

Behaviorism

For mood problem children, better behavior can be built into routines. I have seen it in homes and martial arts studios. "Time-out" rooms or even a stair works. Good behavior is encouraged through "atta boys." This works with children and army recruits better than punishment. For instance, praise for eating properly. No praise for bad behavior. Time-out room for very bad behavior. Removal of snack, etc. for bad behavior. I have seen it work for an autistic teen, whose own family would not take him to a restaurant. After 6 weeks, I could take him to a restaurant without incident. Part of my strategy was to allow him a juice AT THE END OF THE MEAL.

Nutrition

The biggest allergic offenders are: MILK, WHEAT, CITRUS FRUITS, YEAST, CHOCOLATE, MSG AND EGGS. I know, I know...what about calcium! I gave up milk at age 20 and despite military parachuting, marathon running and kick-boxing never broke a bone.

The trick here is to wean the child off of each food as, like an alcoholic, they will crave the very thing that they are allergic to...until they are "clean."

Watch for the following symptoms within 15 minutes of eating a certain food:

Dark circles under eyes
Aggression
Persistent nose picking
Runny nose (That was me as a kid)
Coughing
Gas
Grogginess
Anal and crotch itching

Environmental

Dust, cleaning solvents, pollen, nail polish, tobacco.

SUGGESTED MENU

Breakfast:

Lemon and water. Or apple cider vinegar and water. This helps the digestion.
Eggs (maybe). Oatmeal. Rice or almond milk. Apples, berries.

Lunch:

Mixed vegetables, tuna or chicken salad, beef, chicken.
Rye, rice bread
Non-citrus fruit.

Dinner:

Like lunch

Taboo:

Sugar, Caffeine, Cow's milk, white flour.

Good luck.

Doug Setter holds a Bachelor's of Food and Nutrition. He has served as a paratrooper and U.N. Peacekeeper, has completed 5 full marathons and climbed Mt. Rainier. He held a welterweight kick-boxing title at age 40. He consults clients in alcohol reduction, stomach-flattening, kick-boxing and nutrition. He is the author of Stomach Flattening, Reduce Your Alcohol Craving and One Less Victim. Visit his website: http://www.2ndwindbodyscience.com

Soccer Player Nutrition

When I started to play soccer I didn't have a clue of what I should eat to prepare for a soccer match. I didn't know either what to eat after my soccer games or neither how to maintain a rich high carbohydrate diet. In this guide I will present some basic and important nutritional tips that you as soccer player must and should follow in order to perform maximum during your practice or soccer match.

Carbohydrates!

I cannot explain enough how important this one is. Your performance will depend on a diet that is rich in carbohydrates. With carbohydrate diet you will improve your speed and stamina on the soccer field. The more carbohydrates you eat the more you will be able to stay on top.

The time recommended for consuming a large portion of carbohydrates is not few hours before a game. Instead, you have to consume this portion one day before (that is 24 hours before the start of your match). Still, many players go by the old myth to prepare high carbohydrates meals few hours before the game starts.

A balanced diet may consist of following:

o 50-60% carbohydrates
o 10 % protein
o 20-30% fat
o lots of fluids

Protein is still important

Beside carbohydrates, protein is the second most important part in your soccer diet. Good protein can be found in chicken, fish and milk. Protein will help you to restore new fuel in your muscles and your muscles will get stronger.

Eat Fat!

Fat is good and you should try to eat it often. These are the types that you should eat:

o Omega fat (Fish)
o Lean ground beef
o Red meat (remove the fat)

There are some fat types that you should avoid. These can be found in milk and other similar products.

About the Author: Mirsad Hasic is the owner of soccer training guide, where you will learn how to play soccer You will also find find free soccer drills, soccer moves, soccer positions and much more.

Important Procedures in Infant Nutrition For Formula-Feeding Babies

Such procedures or important 'know-hows' introducing a cup, introducing a table food and most importantly weaning. How are these procedures very important in a formula feeding baby?

Introducing a Cup
The six month old, who is sitting up unsupported and is using both hands for play is developmentally ready to begin learning to drink from a cup. Start with a small amount of breast milk, or formula in the cup, hold baby on your lap and show it how to drink. small amounts of apple, pear or other mild juice may be offered in the cup. Infants who are eating a good variety of fruits and vegetables have no nutritional need for juice. so do not offer more than four ounces a day. this is also a good time to introduce plain water.

Introducing Table Food
By nine months old the infant should be getting himself into and out of the sitting position, playing with toys with both hands, bringing toys to his mouth and grabbing for the spoon during feedings. Now is the time to bring the child to the table at meal time with other family members, if you have not already done so. The nine months old is eager to observe other family members and to try to do as they do. He is ready to try self feeding with a spoon. He is ready to start soft table foods. his digestive system is ready for wheat and mixed grains. Start with small bits of soft fruit such as bananas or vegetables such as soft cooked green beans. other good finger foods include bits of toast, arrowroot biscuits or other teething biscuits, unsalted soda crackers, cheese cubes and other fruits and vegetable. He will be interested in what others are eating and willing to try new foods.

Understand your child's chewing skills and help him progress as quickly as he is able, but do not push him to go too fast. Teeth are not necessary for good chewing skills or the introduction of table foods. Gagging is a good skill to have at this age. Learn the difference between gagging and choking. A parent who panics over gagging will scare the child and it may not progress as well with foods as it should. Gagging is the way a child prevent a choking incident.

As the child's chewing and swallowing ability progresses, mashed and chopped table food from the family table may be introduced. Spices and herbs are okay. The child from nine months to twelve months is usually a good eater, interested in a variety of tastes and textures, Enjoy this stage and offer as many new foods as you and it are willing to try.

By the child's first birthday, whole cow's milk may be offered in the Cup. Formula may be discontinued unless needed because of a medical condition. Breast feeding may be tapered off to just "comfort feeding"; solid foods should be the main source of nutrition after one year of age- breast milk just a supplement.

Whole eggs and egg whites may be offered after the first birthday, as well as strawberries and other potential allergens. Peanut butter appears to be a very potent allergen and should not be given until after the third birthday. The child is still developing chewing skills though, so do not offer foods which are easy to choke on such as: nuts, seeds, popcorn, raw vegetables, hot dogs, grapes, peanut butter, meat sticks, hard candies or lolli pops. Children do not need fruit flavored, sweetened beverages, fruit punches or soda, Use plain water for thirst.

Weening
As the infant begins to walk, the parent should notice a lessening of interest in the feeding bottle. This is the appropriate time to wean from the bottle between eleven and fourteen months. If the cup was appropriately introduced at six months, the child will be fairly proficient with it by 12 months and formula or milk may be given in the cup. The child needs 16 to 24 ounces of milk daily. this is easily obtained from a cup. The child needs four ounces or less of juice each day and this can also be given in the cup.

Bottles should never be given when a child is put to bed, or when the child is lying down. This is dangerous for choking and can be very detrimental to the development of healthy teeth. if you must put your baby to bed with a bottle, fill it with water only, or just offer a clean pacifier. Tooth decay can occur when any sweet liquids, as well as milk and formula are given to baby throughout the day or night. This is more of a problem if the baby falls asleep while drinking these liquids. Make sure you clean baby's teeth eating and drinking.

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Back to the Basics of Good Nutrition

Nutrition is a very complex topic, so complex in fact that there is a degree in the subject which is called dietetics. The very basics of good nutrition have everything to do with your food intake. There are two general ways to regulate how you eat. The first is through following the basic food pyramid. This actually has many formats and types, and it may be confusing trying to determine which to follow, but what you essentially have to consider are the general principles behind all of them.

To help guide your choices, food pyramids categorize foods, such as carbohydrates or all energy-giving foods at the bottom most part of the pyramid. Consuming a variety of foods from each group ensures that your body obtains all the necessary nutrients for good health, since no single food can provide that. The general guideline is to drink plenty of water and eat more fruits and vegetables and other fiber-rich foods. Incorporate whole grains as much as possible, reduce the intake of cholesterol, saturated fat, and trans fat. Limit sodium and sugar intake and drink alcoholic beverages moderately, if at all. An example of the food pyramid goes like so, in daily amounts: 6 servings from the grain group, at least 3 of them being whole grains; five servings from the vegetable group; four servings from the fruit group; 3 cups from the milk group; 2-3 servings of meats and beans; six teaspoons or servings of oils (monounsaturated and/or polyunsaturated oils); and about 100-300 calories allotted for other foods such as those which are fatty and sugary, like dessert.

The other general way of regulating food consumption, because the food pyramid serving allotments can be difficult to keep to, is by following the "everything in moderation" principle. Just know your recommended daily calorie intake and pay attention to portion sizes. No need to stick to six servings of this and four servings of that. You can choose to indulge in a slice or two of that tasty pepperoni pizza today, and that sinful apple caramel sundae tart tomorrow, but lay off on the fats and oils and sugar for the next few days and double your intake of fiber-rich foods instead. You don't have to shy away from foods you love, you just have to enjoy everything in moderation.

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Nutrition in the Child Care Setting

Considering our nation as a whole is generally overweight and unhealthy, it is extremely important to teach children at a young age about healthy eating habits. As child care providers, it is our responsibility to provide the most nutritious foods during meals and snacks to develop those healthy eating habits. There are many resources that provide information about the proper way to achieve optimal nutrition for infants, toddlers, and preschoolers.

Be sure to spend some time researching this information about nutrition as well as consulting a medical doctor. Some sites of interest include: American Heart and NNCC Nutrition.

Once you have an idea of what foods are considered healthy, you will want to develop some menus for meals and snacks that are packed with nutrition. When planning these menus, consider offering children a wide variety of foods so that they have an opportunity to sample all the delicious fruits, vegetables, and whole grain items available. To help maintain that variety and keep the meals from repeating, plan a couple of weeks worth of meals at a time. Also, children respond to color, so really mix it up at mealtime. Fortunately, nutritious foods such as fruits and vegetables are full of color which makes them particularly appealing to children. Be sure to offer a variety of foods with different textures. Children love foods that are crunchy, smooth, and chewy. It makes it interesting.

Keep in mind that children typically do not like their foods to touch on the plate (I know because I have one of those picky eaters), so try to arrange the foods in a way that they do not touch. If at all possible, try to offer a choice between 2 fruits and 2 vegetables. Older toddlers and preschoolers appreciate having the opportunity to make their own selections. Finally, offer foods that are easy for children to eat independently. If foods are difficult to eat or require too much help from an adult, children become frustrated and leave the food behind on the plate, wasted and uneaten.

Children need to be taught to respect and appreciate the nutritious meals they are given. Never force a child to eat something he or she does not like or does not want, but, at the same time, do not allow the child to throw the food around and be disrespectful. There are plenty of hungry children in our world that would gladly eat the food. I think it is important for children to understand that it is a privilege to be provided a healthy, nutritious meal because many children are not so fortunate. If a meal is turned away, that is acceptable; however, it can be done respectfully with a simple "No, Thank You."

Lisa Russolillo is a mother of 4 amazing children (ages 10, 8, 6, and 2) and an in-home child care provider. If you would like more information about children, parenting, and child care, please visit http://www.atoz-childcare-directory.com to find many great resources. Child care providers can also list their child care businesses for free.

A+ Student - Proper Nutrition For Children

Proper nutrition for children is very important for children from very early on in their lives. When it comes to the development of children's brains, proper nutrition is a very important facet. A child's brain works overtime when he is young as he is constantly learning new things.

If you want your child's brain to develop well, and if you want him to become an A+ student, then it is vital that he gets the following components in their required quantities.

1) Glucose- Glucose is a great source of energy for your child, and it affects the level of his blood sugar directly. It also functions in building your child's attention span.

Do not undermine the importance of a good breakfast and make sure that your child's breakfast has enough glucose to keep him going through a physically demanding day.

Do not allow your child to skip breakfasts as this could lead to him to have problems with remembering things he's been taught at school, and this would also affect his attention span adversely.

2) Vitamin A & B- Both of these play different roles in your child's growing up. Your child needs the required quantity of Vitamin A in his diet for the proper development of his brain.

Vitamin A can be found in most citrus fruits as well as in dark leafy vegetables.

He needs Vitamin B so that the energy that he derives from glucose can be utilized. If your child does not receive the required quantity of Vitamin B in his diet, he could end up getting aggressive or depressed.

Since there are different forms of Vitamin B, one single source can hardly ever provide all forms together. However, different forms of essential Vitamin B forms can be found in most cereals.

3) Iron- Our blood requires iron in order to effectively transport oxygen to various parts of our body. If your child does not receive the required quantity of iron in his diet, he could develop anemia.

A lack of iron could also affect his attention span negatively, and there are chances that he would not be interested in taking part in activities which require ability, skill, or imagination.

Good sources of iron include legumes, broccoli, red meat, tuna, chicken, and tuna.

4) Folic Acid- Folic acid aids the production of white & red blood cells in your child's body. In case your child does not receive the required quantity of folic acid in his diet, he could complain of being lethargic, forgetful, and irritable.

Folic acid can be found in most fresh fruits & vegetables.

5) Zinc- The communication that takes place in the nervous system of your child depends on the amount of Zinc that he gets in his diet. If your child does not receive the required quantity of zinc in his diet, he could have a problem in solving simple academic questions. This is a condition, which in medical lingo, is called 'Cognitive Impairment'.

Your child's everyday diet should be a healthy mix of foods such as veggies, fruits, cereal, meat, and lots and lots of water. This is particularly important if you want him to perform like an A+ student. This does not require you to supervise every morsel of food that your child devours.

If you have a schedule that leaves you with little time to plan your child's meals, then you, just like countless other busy parents, can turn to nutritional supplements. This way you can ensure that your child gets his daily requirements of different nutritional components met, everyday.

However, you should realize that getting your child to take these supplements can be a bit of a challenge. While an adult would not have a problem in taking these supplements (especially after knowing the benefits); a child might not take them as easily.

There is a possibility that your child simply does not like taking pills. In that case he could put nutritional supplements in the same bracket as well. The taste of these supplements could be enough of a deterrent for your child, the benefits notwithstanding. However, this is not the end of the road and you do have other options.

The first of these comes in the form of chewable nutritional supplements. These are generally nice tasting, and children don't usually have any apprehensions in taking these.

The second alternative you have is liquid nutritional supplements. These can be mixed in a variety of foodstuff, and kids don't mind mixing them with their juices and shakes.

Adults who do not like taking pills can also turn to taking nutritional supplements in the liquid form.One very good thing about talking nutritional supplements in this form is that the body can absorb them faster and more easily. Proper nutrition for children is quite easy to manage when you have a liquid supplement at hand.

It is essential that your child gets the required nutrients in their required quantities in his early years. Pregnant women should get the required quantity of folic acid, as well as Vitamin B in their diet for the proper brain development of the fetus.

Lastly, while nutritional supplements aren't suggested for children who are very young, a child can actually be given nutritional supplements very early on in life (even when he is only 2).

Bear in mind that little separates the top performers in school from the average performers. Your child not receiving a well balanced nutritional diet could very well be what differentiates him from the A+ students.

Now that you have this information with you, it is important that you take some measures in bringing about some positive changes in your child's dietary pattern. You now have to ensure that he gets all the nutritional components that he requires, and in their required quantities. Proper nutrition for children will not only help your children, but you as well.

Anthony Kane, MD is a physician and international lecturer who has been helping parents of children with ADHD and Oppositional Defiant Disorder online since 2003. Get help with Oppositional Defiant Disorder child behavior help with defiant teens ADHD treatment and ADHD.