Latest Articles by mikesdebp2 http://www.articletrader.com/ Articles at ArticleTrader en-us How To Run Your Best Marathon http://www.articletrader.com/health/fitness/how-to-run-your-best-marathon.html http://www.articletrader.com/health/fitness/how-to-run-your-best-marathon.html Wed, 17 Oct 2007 00:00:00 -0500
A well thought-out race strategy will help you run the best marathon you can. There are many things that can affect you during this long event. If you have thought about them previously then you will be make the right adjustments during the run and complete a successful marathon.

The main factors that will affect your performance during the race are:

* Your marathon goal
* Your pacing
* Your conditioning and fitness level
* The weather
* The marathon course

Your marathon goal
An over-optimistic target time and race pace is the primary cause of marathoners running into problems such as leg cramps, hitting the wall and running out of energy well before the end of the race.

One of the most important things you can do at the start of the race is take into account the main factors that can affect your performance and modify your target time if necessary. For example if the weather is extreme, especially too hot, you would do well to add 10 – 15 minutes to your goal. I usually add 30 seconds to my pace, which equates to 13 minutes extra.

This is a hard choice to make after all your training, but it’s better to be realistic up front than to ‘crash’ at the 18 mile mark and limp into the finish line.

Your Pacing
It’s usually better to start out at a slower pace than your intended race pace. Don’t expect to run the complete race at exactly the same pace – it just doesn’t happen that way.
“But if I go slower at the beginning” you say, “I’ll never meet my goal”. Wrong! The common belief that you will slow down in the second half is only true because you went out too fast in the first half!

So, if it’s a warm day, or a challenging course, take those first few miles easy (30 seconds to one minute slower than your “intended” pace), and see how things work out.
If the weather is hot, you definitely need to go slower for the first few miles. Your body will adjust to the conditions, and you will be able to gradually pick up the pace.

Your conditioning and fitness level
If you haven’t done enough training then you are probably going to have a tough time, unless you take it really easy. On the other hand if you have done too much hard training you could also get tired long before mile 26. This is difficult to judge at the start of a race, but you should look back over your training anyway. Did you run a 20 miler less than three weeks prior to the marathon for example?

Have you caught a cold recently? I normally monitor my pulse rate on a regular basis during training. If this is elevated on race day, it’s a sign that your body might be fighting an infection. Remember if you are not feeling 100% fit, you should modify your target finish time.

The weather
The weather can have a huge impact on your race. It is most important that you start out slower to compensate for adverse weather until you are used to the conditions. Then you can gradually pick up the pace. If you are running into a headwind, you will be using more energy than normal, and will tire too soon if you keep pushing the pace early on.

The Marathon Course
It helps a lot if you are familiar with the marathon course, either because you have run it before or you have driven it. Many marathons boast of a ‘flat’ course but when you’re at mile 18 even a slight incline can feel like a mountain if you are struggling. If the course is known for having some challenging spots like Heartbreak Hill at Boston, my advice is to ease up before you get there so you have some energy in reserve.

Conclusion
There is a lot more to running the marathon than just completing the 26 miles. This is a long endurance event that can wear down even the best-trained athletes. If you follow the pointers above, you’ll increase your chances of finishing the race without too much difficulty.


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Mike is a fitness enthusiast, runner and walker. To learn more about marathon running, download a Free copy of his report 'Marathon Race Strategies' Mike is the developer of customized training logbooks. To get your own personalized Running Log, visit Mike's web page Custom Running Logs.


Source: http://www.articletrader.com ]]> How To Get Started In Running. http://www.articletrader.com/health/fitness/how-to-get-started-in-running.html http://www.articletrader.com/health/fitness/how-to-get-started-in-running.html Sun, 30 Sep 2007 00:00:00 -0500
Get proper running shoes!
Lots of people start running with inadequate footwear. I advise you to buy a good pair of name-brand running shoes like Nike, Adidas, New Balance etc. At the beginner level you won’t need the top of the line model either. You should be able to find a good pair in the $50 to $70 range. Visit your local running store for some good advice.

Start Slowly
If you’re new to running, or haven’t run in a long time, then you probably won’t be able to run very far without getting out of breath. By far the best way to start is to alternate running and walking. Run slowly for about 2 minutes and then walk for 2 minutes to recover. You’ll soon be able to increase this to 4 to 5 minute intervals. Then gradually decrease the walking time until you can run 30 – 40 minutes non-stop. It may take you several weeks to get to this point. Be patient!

Set Your running Goals
These should be fairly modest to start with, even if you are quite fit. Don’t try to run a 26-mile marathon in your first year of running! A realistic goal for the first 6 – 12 months would be to reach a point where you can run 6 miles. You might want to participate in a local race or two. These are fun events, and are often community-based to raise money for charity or medical research.

Avoid injuries.
Runners are among the most likely to get an injury of one kind or another. This is usually caused by over-use, but can also come from a biomechanical problem like a weak knee joint or over-pronation of the feet. As a beginner runner you need to be aware of this and build a good base of runnng before you increase your efforts. Don’t be afraid to stop and walk on a run if you are feeling strained.

Run with a friend.
Running with someone like yourself who is just beginning is a great way to get started. You can chat as you go along, and the time (and miles!) will go by really quickly.

Take It Easy!
As you get fitter, the temptation is to run further and faster. This is where it’s easy to get hurt. If it’s a serious problem like an Achilles heel injury this could knock you out of your running program, and may even discourage you from running altogether.

Keep a Running Log
This is a great way to keep yourself motivated. The basic items you want to record are the date, how long you were out, and how far you went. You can also note the route you took, the weather, companions, and anything else you feel is important. Your running log can become your daily fitness diary. Another important feature of your running log book is keeping track of your total mileage from week to week. If you increase this by more than the recommended percentage (10 - 15%) then you are risking an injury.

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Mike is the developer of customized training logbooks for athletes. To get your own personalized running log, visit Mike's web page Custom Running Logs. His website about marathon information and training can be found at: 26.2 - The Marathon Website.


Source: http://www.articletrader.com ]]> Do Ab Machines Provide The Best Abdominal Exercise? http://www.articletrader.com/health/fitness/do-ab-machines-provide-the-best-abdominal-exercise.html http://www.articletrader.com/health/fitness/do-ab-machines-provide-the-best-abdominal-exercise.html Wed, 12 Sep 2007 00:00:00 -0500
The Ab Machines Tested:


Six out of the seven machines used in the Popular Mechanics test were very similar in design (They are the Ab Coach, Ab Roller Plus, Ab Sculptor, Ab Toner, Body Shaping Ab Blaster Plus and Weider Ab Shaper.) These are quite lightweight in construction, and rely on a backward-forward rocking motion to work the abdominal muscles. The only exception to this type of ab machine was the one manufactured by Nordic Track called Ab Works. This is a relatively heavier piece of equipment that uses the ‘reverse crunch’ principle to operate. Instead of lifting the upper body as in the normal crunch exercise, the reverse crunch raises the knees to the chest, while keeping the upper body at rest.

Do they work?


The bottom line is yes – ab machines do work, but perhaps not as well as they claim. They will definitely tighten and strengthen your ab muscles, but not to the point of being really noticeable (unless you are very slim to start with. Likewise they won’t do a whole lot to reduce the fat around your belly. A study released by the American Council on Exercise also confirmed this. The study stated that the machines did not really out-perform the standard crunch exercises. On the plus side however the ab machines do provide your body with more support and can reduce the strain on your neck and upper back. They also make the crunches slightly easier, which is a benefit to those people just starting to exercise.

Conclusion:


If you have already bought one of these machines, just keep up with the recommended program. To see results however you will need to do regular aerobic exercise like running or (fast) walking to help burn fat and lose weight.

You will also probably need to be on a diet to reduce your calorie intake. Remember that ab exercises by themselves will not accomplish much in reducing your weight.

If you don’t have an ab exercise machine there are plenty of effective exercises that you can use to trim your tummy. The link in the author bio at the bottom of this article will take you to a good web page with videos of the best abdominal exercise workouts.

If you would like to read more about the Popular Mechanics study of the ab exercise machines you can find that on their website at www.popularmechanics.com/outdoors/sports/1283171.html

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Mike is a fitness enthusiast, runner and walker. He is co-author of the book "Marathon Training Tips". Mike is a contributing author to the Get In Shape web site. Learn more about abdominal workouts by watching the abs exercise videos on the Best Abdominal Exercise page.


Source: http://www.articletrader.com ]]> The Three Top Abdominal Exercises for Women http://www.articletrader.com/health/fitness/the-three-top-abdominal-exercises-for-women.html http://www.articletrader.com/health/fitness/the-three-top-abdominal-exercises-for-women.html Sun, 05 Aug 2007 00:00:00 -0500
Exercise ball crunches - This is a good one if you are just starting to exercise.

- Step 1 - Sit on the ball and place your hands on the back of your head and walk your legs out lowering your body on to the ball until your upper back and shoulders are all that remain on top of the ball. Legs should be shoulder width apart.
- Step 2 - Lift your pelvic to straighten your lower back and tighten your buttocks and contract the abdomen muscles.
- Steps 3 - Keeping your elbows pointing out to the side slowly raise the shoulders slightly being careful not to pull the neck. You should feel the crunch in the abdominals; the thighs and buttock muscles will be working too.
- Step 4 - Hold the position for a moment then slowly lower the shoulders to the ball and repeat for as many times as you can perform the exercise without straining.

Rest for 30 seconds or less between sets. Do 2 or 3 sets of 12 to 15 repetitions every other day.

Floor bicycle movement – This exercise does not require any equipment.

- Step 1 - Lie on your back with your hands behind your head and legs straight out.
- Step 2 - Contract your abdomen muscles and lift one leg bending your knee while raising your shoulders slightly off the floor without pulling your neck.
- Step 3 - Bring your elbow and knee together bending so that the elbow and knee just touch.
- Step 4 - Lower and then change sides so the alternate legs in a bicycle movement touching knee to elbow. Repeat .

Move through the positions slowly. You can vary this ab exercise by bringing the knee and elbow of the opposite sides together requiring the upper body to turn slightly from side to side. This maneuver is very effective and works the oblique as well as both the upper and lower abdominals.

Hanging Knee Raises – This is a most effective exercise but needs gym equipment (Captain’s Chair.)

- Step 1 - The body is held upright by the arms resting on padded arm bars with the feet handing down. The lower back is straight and supported by a back rest.
- Step 2 - Contract the abdominal muscles and lift both knees slowly up toward the chest,
- Step 3 - Pause and then slowly lower the legs back down to the starting position. The muscles are constantly contracted throughout the exercise.

This abdominal workout is the most effective because it works both the upper and lower abs, back and arm muscles for an overall core strengthening exercise.

The Best Results
It's not enough to just focusing on doing abdominal exercises. For women especially, - you can have rock hard abdominal muscles, but if there is body fat covering them you won’t be able to see them. To make these exercises not only pay off but really show off you need to consider the following;

- Eating a well balanced diet low in saturated fats
- Doing a cardio or Aerobic warm-up before a workout
- Stretching both before and after exercise for increased flexibility
- Making regular exercise part of your lifestyle

Conclusion
Paying attention to what you eat and when you eat. It is as important as exercising if you want to lose weight or maintain an ideal body weight. If you want results you have to do the things that are needed to get the results. It is as simple as that. Once you get started in any exercise program it will become second nature and a part of your everyday routine. So suck in that stomach and get the beautiful abs you always wanted.

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Deborah Prosser a partner and co-author of Ipcor Publishing and Personal Logs. She is the publisher of the website Get In Shape. Learn more about abdominal exercise on her webpage Abdominal Exercise For Women



Source: http://www.articletrader.com ]]> Making Healthy Dinner Choices http://www.articletrader.com/food/recipes/making-healthy-dinner-choices.html http://www.articletrader.com/food/recipes/making-healthy-dinner-choices.html Fri, 27 Jul 2007 00:00:00 -0500
The Time Crunch
Everyone is working to the max these days, so finding the time for food shopping is sometimes difficult enough not to mention the time to get meals ready at home. Supermarkets are getting larger, and it’s taking more time to shop than ever before. Given the time crunch we are under, little wonder that fast food chains and restaurants are popping up on every street corner. The result is the ever increasing waistline of the North American people. So, the quest has to be finding healthy dinner recipes that are quick and easy.

Save Money and Eat Healthier
We’ve all seen those menus in restaurants showing pictures of meal choices that make your month water. They may look good, but are they really good for you? Most restaurants cook with way too much fat in their preparations along with too many simple carbohydrate foods like white rice, potatoes, breads and pastas. These foods cause your blood sugar to spike giving you the feel good feeling, but they don’t give your body the best quality for a healthy dinner choice. Nor, do they necessarily save you time. Dinner time line-ups along with wait times for meal service can sometimes take longer than if you were to cook at home. When the bill comes you end up spending more of your hard earned money than buying the groceries on the way home. There are plenty of healthy dinner recipes that you can easily prepare at home.

Pick Healthy Dinner Foods
Dinner recipes that have fresh vegetables like salads or steamed vegetables with whole grains and lean meats or fish are healthy dinner choices. Foods that are closer to being picked or cured are the freshest and contain the most food value for your money and your body. Organic foods are of course the best, because they have the highest nutrients and are grown without chemical pesticides. These are the foods you’ll want to order when eating out, or have at home when making dinner. If you don’t have time, or it’s not convenient to stop at the supermarket on your way home, why not try a home delivery service. There are several organic food delivery services, so check to see who delivers in your area. The secret is having the right food items on hand when preparing healthy dinners at home. It’s always best to make a shopping list to match your dinner recipes. No one needs the stress of having to rush out the door at the last minute to pick up missing ingredients.

Healthy Dinner Choices that are Quick & Easy
What could be easier than salads? Sure, they have to be washed and cut, but doesn’t your body and health deserve it? There are lots of great cook books available with heart healthy dinner recipes that are quick and easy to prepare. However, if you simply can’t find the time to prepare foods at home, supermarkets now have a good supply of pre-washed ready to eat lettuce and mixed salads in packages. Food markets may often have fresh roasted or BBQ chicken as well and are good choices as long as you discard the skin to reduce the fat intake. These foods may not be right off the farm, but they are far better than the processed ones.

OK, there are all to often those hectic, pull your hair out days at work, followed by the aggravating bumper to bumper drive home. Why not look at preparing dinner not only as a healthy thing to do for your family but something you can enjoy. Cooking can be an easy and creative time to share with a partner or children. The time you take preparing food and eating it may be the only quality time you have with your family all day. Not only can it be a way to de-stress from your work day, it can add a healthy family fun opportunity to connect with the ones you love.


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Deborah is a partner in Ipcor Publishing and Personal Logs.com. You can find more information about healthy food choices on her webpage Healthy Dinner Recipes.
Download a Free copy of the e-book '101 Everyday Tips To Lose 10 Lbs' from her Get In Shape website.


Source: http://www.articletrader.com ]]> How To Find Healthy Dinner Recipes http://www.articletrader.com/food/recipes/how-to-find-healthy-dinner-recipes.html http://www.articletrader.com/food/recipes/how-to-find-healthy-dinner-recipes.html Fri, 27 Jul 2007 00:00:00 -0500
Appetizers, Beverages, Breakfast, Candies & Treats, Entrées, Healthy Cookies, Cakes & Bakes ….Wraps, Sandwiches & Burgers

The word ‘dinner’ doesn’t even appear, and on checking out some of the meals, they didn’t even appear that healthy to me. The next site I tried was actually better, although I had to scan a lot of recipes to find something that appealed to me.

Criteria for a healthy recipe
If you’re like me, time is precious so I have to find what I need fairly quickly. Unfortunately when it comes to finding ideas for healthy dinner recipes you still have to do a lot of looking. I try to scan the recipe and screen out ones that don’t meet my basic criteria for a healthy dinner meal. Here are the things I look for when selecting a suitable dinner recipe:

- a generous portion of mixed vegetables
- a source of protein such as lean meat, fish or beans
- a source of carbohydrates like potatoes or brown rice.

Whole wheat bread, whole grain rice and whole-wheat pasta are healthier choices than the white varieties. A green salad always makes a healthy choice

If you are a vegetarian it’s much easier to find a healthy recipe. The thing to look for though is an adequate source of protein. Soybeans are a good alternative to meat but should be consumed in moderation. The Harvard School of Public health has a good article on protein on their web page. (http://www.hsph.harvard.edu/nutritionsource/protein.html ).

Other Sources
So, where else can you find healthy food recipes? Another good online source is Amazon.com. If you search on the keyword ‘healthy dinner recipes’ you will find a lot of books listed, (of course this isn’t going to help you get dinner ready this evening!). The only thing to be aware of is that a lot of these books are focused around weight loss diets, which are not necessarily good for you in the long run. Nevertheless Amazon is a good source of information.

If you have children it’s especially difficult to find recipes that are nutritious and appeal to them. This problem is worse if you are trying to change the eating habits of the family. The CDC website:

(http://www.cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone/quick_tips/healthy_children.htm )

has some good information about preparing healthy dinners for children.

Conclusion
In conclusion, there is a ton of information out there but trying to zero in on the best healthy dinner recipes for you and your family is going to take time. You also have to be prepared to make a lot of changes until you find something that works for everyone. I used to joke about our kids’ reaction to some of my dishes (Lima bean soup comes to mind) – if they don’t like it, it must be good for you!
Seriously though, there are lots of good healthy dinner recipes available that everyone will love. You just need to be able to spend the time to find them, and experiment a little in the kitchen.


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Deborah is a partner in Ipcor Publishing and Personal Logs.com. You can find more information about healthy food choices on her webpage Healthy Dinner Recipes.
Download a Free copy of the e-book '101 Everyday Tips To Lose 10 Lbs' from her Get In Shape website.


Source: http://www.articletrader.com ]]> Do Fats Fit Into A Healthy Dinner Recipe? http://www.articletrader.com/food/cooking/do-fats-fit-into-a-healthy-dinner-recipe.html http://www.articletrader.com/food/cooking/do-fats-fit-into-a-healthy-dinner-recipe.html Fri, 27 Jul 2007 00:00:00 -0500
However, if consumed in excess quantities, fats can lead to weight gain, heart disease and various types of cancer. Be aware that not all fats are alike. Some fats contribute to our well-being and some can be quite harmful, increasing the risk of developing heart disease.

So your (quick) healthy dinner recipe should contain a certain amount of fat. But how much fat do we need exactly? The Zone, a popular diet, suggests that the calories we consume should come from carbohydrates, proteins and fats in the following proportion: 40%, 30% and 30%, respectively. We don’t necessarily have to drastically follow this advice; it should only serve as a general reference. The key is to replace the bad fats in our meals with good ones.

Here is a quick review of the different types of fat.

* Saturated Fats

Saturated fats cause an increase of blood cholesterol and LDL cholesterol, which are the bad cholesterol. Products that have high saturated fat content include meat, eggs, dairy products and seafood. A few plant foods, like coconut oil, palm kernel oil and palm oil also contain high amounts of saturated fats.

* Trans Fats

Trans fatty acids are the result of the industrial process of "hydrogenating" liquid oils. This process was devised in an attempt to make food products last longer. Trans fats are commonly found in packaged foods, in commercially fried food (e.g., French fries), in packaged snacks (e.g., microwaveable popcorn), and in hard stick margarine and vegetable shortening.

* Monounsaturated Fats

Monounsaturated fats are the good fats because they cause blood cholesterol and LDL cholesterol to decrease, and at the same time, increase HDL cholesterol or the good cholesterol. Products that contain high levels of monounsaturated fats include olive oil, canola oil and nuts. Look for these ingredients in any healthy dinner recipe, like salad dressing made with olive oil.

* Polyunsaturated Fats

Similar to monounsaturated fats, polyunsaturated fats help lower total blood cholesterol and LDL cholesterol. High levels of polyunsaturated fats are found in safflower oil, sunflower oil, corn oil, fish oil, and seafood like salmon. The Omega-3 fatty acids fall under this type of fats.

Some Things You Can Do to Avoid the Bad Fats

* Use only cooking oils that have low amounts of saturated fats and high amounts of monounsaturated and polyunsaturated fats (e.g., olive oil, flax seed oil and canola oil).

* Stay away from commercially packaged foods since they have high trans fat content.

* Read food labels and go with those that are trans fat free.

* Avoid saturated fats by opting for low-fat versions of dairy products (e.g., skim milk).

* Go for lean meats. Make sure the visible fats and the skins are removed.

Following this advice will help make sure you benefit the most from a nutritious, healthy dinner recipe.


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Deborah is a partner in Ipcor Publishing and Personal Logs.com. You can find more information about healthy food choices on her webpage Healthy Dinner Recipes.
Download a Free copy of the e-book '101 Everyday Tips To Lose 10 Lbs' from her Get In Shape website.


Source: http://www.articletrader.com ]]> Healthy Dinner Recipes: Shopping Tips http://www.articletrader.com/food/cooking/healthy-dinner-recipes-shopping-tips.html http://www.articletrader.com/food/cooking/healthy-dinner-recipes-shopping-tips.html Fri, 27 Jul 2007 00:00:00 -0500
1. Shop in the Natural Health Food section of the supermarket to find better food choices. Always select the organic products whenever they are available.

2. Start in the fresh food section of the supermarket. In fact if you shop around the perimeter of the store you will end up making healthier food choices.

3. Because vegetables lose their vitamins and other nutrients very rapidly, buy only the freshest ones.

4. Quick frozen vegetables can be more nutritious than ‘fresh’ ones that have been on the store shelves for a few days.

5. Stay away from the canned goods whose contents are preserved in brine, oil or syrup. Go with those packed in water, but pay attention to the amount of salt or sodium in them.

6. Learn to read the product labels. Be on the lookout for terms like "hydrogenated" and "partially hydrogenated". The earlier it appears on the list the higher the amount or portion of trans fatty acids there are in the product.

7. Try to buy skinless chicken and turkey. If you do buy one with skin, make sure that you remove the skin prior to cooking. If you are buying beef, only buy the leaner cuts.

8. Since calcium is essential for your body, consume adequate amounts of dairy products or go with calcium-enriched beverages.

9. Keep the sugar content low when selecting products, being especially careful with dairy and drinks.

10. Avoid white flour based products like bread, bagels and spaghetti. Instead introduce in your diet the whole grain versions of these products.

11. Finding healthy snacks can be difficult. Watch out for the partially hydrogenated oils and sugar used in the coatings. There are protein bars and healthy varieties of snacks available in the health food section.

12. Fruits are high in vitamin C. Eat more melons such as cantaloupe if you are trying to lower your calories. Cantaloupe is not only high in vitamin C, but has plenty of beta-carotene that helps defend against diseases such as cancer.

13. For frozen dinners, buy the ones with low cholesterol, sodium and fat.

14. Don't go to the grocery store without a list, or if you are hungry. Being prepared with a list of food items will help guarantee that you’ll end up with more healthy choices than if you buy on the impulses of a growling stomach.

Keep these tips in mind whenever you are shopping for food. Grocery stores are full of healthy products for your dinner recipes; you just need to know which ones they are, and make a conscious effort to avoid the unhealthy ones.


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Deborah is a partner in Ipcor Publishing and Personal Logs.com. You can find more information about healthy food choices on her webpage Healthy Dinner Recipes.
Download a Free copy of the e-book '101 Everyday Tips To Lose 10 Lbs' from her Get In Shape website.


Source: http://www.articletrader.com ]]> Get The Skinny On Fats http://www.articletrader.com/food/cooking/get-the-skinny-on-fats.html http://www.articletrader.com/food/cooking/get-the-skinny-on-fats.html Fri, 27 Jul 2007 00:00:00 -0500
There are three basic types of fat: saturated, unsaturated and trans fats. Generally, we should get about 20-30% of our daily calories from fat and only 10% of that should come from saturated fats.

Saturated fats come from animal or diary products and are the least healthy choices to include in your diet. The reason for this is they increase the levels of triglycerides in your bloodstream, which is what causes blockage in the arteries over time. The general rule to remember is the redder the meat the higher the saturated fat content will be, hence the higher the triglycerides in the bloodstream. When eating beef or pork be sure to choose the leanest cuts and remove any visible fat before cooking. It’s always best to include more chicken, with the skin removed and fish in your diet because these are lower in fat. When buying yogurt, or other dairy products choose 1% or 2% fat or those made with skim milk.

Monounsaturated and polyunsaturated fats come from certain nuts, fish and oils such as olive, canola and flaxseed oil. These fats are known to actually reduce triglycerides by producing good cholesterol referred to as HDL. Polyunsaturated oils are also found in beans and soy products. These are important health foods for vitamins and nutrients because they contain omega-3 and omega-6 essential fatty acids. These oils are important for maintaining healthy blood and helping to prevent the development of plaque. The best oil products to use when serving salads is a first cold pressed virgin olive oil because it contains the freshest of nutrients. Regular olive oil (not cold pressed) can be used when cooking at heats less than 600 degree F. Other alternative choices when baking or frying are shortening or vegetable oils.

Trans fats (or hydrogenated) are the worst fats of all because they increase triglyceride levels and hence bad cholesterol (LDL). Trans fats are commonly found in commercially produced foods and vegetable oils, hydrogenated margarines and spreads. Products are now being developed and easier to find with No Trans Fats written on the packaging. Try and reduce the amount of processed foods in your diet and you’ll avoid most of this type of harmful fat.

A health food diet will always include the essential vitamins and nutrients. At your next dinner start out with a fresh salad using an olive oil based dressing. Then a serving of fish, chicken or lean red meat along with some whole grain breads or pastas and steamed vegetables. Finish up your meal with a light dairy product or low-fat ice cream or yogurt topped with fresh fruit. Remember, we need fat to metabolize fat and by choosing the good fats in olive oils, fish, chicken and nuts we can help our bodies slim down and prevent diseases all at the same time.


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Deborah is a partner in Ipcor Publishing and Personal Logs.com. You can find more information about healthy food choices on her webpage Health Food and Vitamins.
Download a Free copy of the e-book '101 Everyday Tips To Lose 10 Lbs' from her Get In Shape website.


Source: http://www.articletrader.com ]]> The ABCDE of Vitamins http://www.articletrader.com/health/nutrition/the-abcde-of-vitamins.html http://www.articletrader.com/health/nutrition/the-abcde-of-vitamins.html Fri, 27 Jul 2007 00:00:00 -0500

Vitamin A: The Vitamin for the Eyes

A fat-soluble vitamin, vitamin A plays an important part in eyesight, helping us to distinguish things around us when there isn’t enough light. Vitamin A also contributes to the creation of skin, hair and mucous membranes and keeps them in good condition. Vitamin A strengthens the immune system and it is also connected with the development of bones, teeth, and epithelial cells, the cells situated on the inside and outside of body cavities such as the nose, mouth, throat, lungs, stomach, intestines, urinary tract.

Sources:Foods that contain high levels of vitamin A include orange and yellow vegetables and fruits (e.g., nectarines, cantaloupe, carrots), spinach, broccoli, butter, eggs, milk, fish oil and liver (beef, pork, chicken, turkey, lamb).

Vitamin B: The Vitamin for Metabolic Activities

Vitamin B consists of several vitamins: B1, B2, B6, B12, biotin, folic acid, niacin and pantothenic acid. The B vitamins have an essential role in the human metabolism. They are responsible for transporting red blood cells, which contain oxygen, throughout the body. The B vitamins also have a major role in the process of protein synthesis and creation of energy.

Sources: Vitamin B is present in whole grains (e.g., oats and wheats), peas, beans, leafy green vegetables, citrus fruits, seafood, eggs and dairy products such as milk and yogurt, and meat. A type of bacteria residing in the large intestine is also capable of producing some types of B vitamins.

Vitamin B deficiency is responsible for the occurrence of the so-called "Beri Beri" disease. Symptoms of vitamin B deficiency include weak muscles, cracked lips and malformed red blood cells. Vitamin B deficiency can affect a person's normal growth and can create problems in the nervous system.

Vitamin C: The Antioxidant Vitamin

Vitamin C is also called ascorbic acid. It is a water-soluble vitamin with antioxidant properties. Vitamin C plays a key role in collagen production. Collagen is a type of protein that provides strength in the case of bones, cartilages, ligaments, tendons, muscle, teeth and blood vessels. Vitamin C helps keep the gums and muscles in good shape. Vitamin C is also responsible for accelerating the healing of various wounds. Vitamin C also prevents fat-soluble vitamins like vitamin A and vitamin E, and other fatty acids from oxidizing.

Sources: High levels of vitamin C are present in citrus fruits (e.g., orange, lemon) and in other fruits (e.g., cantaloupe, strawberries) and vegetables (e.g., broccoli, tomatoes, cabbage).

For keep your skin healthy, have enough vitamin C in your diet. Deficiency in vitamin C can lead to poor wound healing and, in extreme cases, a disease known as scurvy.

Vitamin D: The Bone Vitamin

A fat-soluble vitamin, vitamin D aids in the process of calcium and phosphorous absorption from the intestine and in bone formation. Vitamin D regulates calcium movement from bone to blood and the other way around. Vitamin D also contributes to the development of strong teeth and bones as it helps the body absorb calcium.

Sources: Egg yolk, milk and fish liver oil are rich sources of vitamin D. In the presence of sunlight and ultraviolet light, the body can synthesize vitamin D.

Vitamin D deficiency causes weak bones. However, too much vitamin D in the body can also be toxic, causing appetite loss, nausea, weight loss, headaches and calcium deposits in the kidneys.

Vitamin E: The Vitamin for Oxidation

Vitamin E is a valuable anti-oxidant that prevents oxidation in body tissues, contributes to red blood cell formation and protects the lungs from polluted air.

Sources: Whole grains, wheat germ, cereals, bread, nuts, seeds, leafy green vegetables, egg yolks and sardines.

Vitamin E deficiency can lead to diseases like diabetes, cancer, heart disease and Alzheimer's disease.


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Deborah is a partner in Ipcor Publishing and Personal Logs.com. You can find more information about healthy food choices on her webpage Health Food and Vitamins.
Download a Free copy of the e-book '101 Everyday Tips To Lose 10 Lbs' from her Get In Shape website.


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