Sodium. Sodium is found in salt, but most of the sodium we eat does not come from salt that we add while cooking or at the table. Most of our sodium comes from breads and rolls, cold cuts, pizza, hot dogs, cheese, pasta dishes, and condiments (like ketchup and mustard). Limit your daily sodium to less than 2,300 milligrams (equal to a teaspoon), unless your doctor says something else. Check the Nutrition Facts label for sodium. Foods with 20% or more of the “Daily Value” of sodium are high in sodium.
Bodybuilding supplements are dietary supplements commonly used by those involved in bodybuilding, weightlifting, mixed martial arts, and athletics for the purpose of facilitating an increase in lean body mass. The intent is to increase muscle, increase body weight, improve athletic performance, and for some sports, to simultaneously decrease percent body fat so as to create better muscle definition. Among the most widely used are high protein drinks, branched-chain amino acids (BCAA), glutamine, arginine, essential fatty acids, creatine, HMB, and weight loss products. Supplements are sold either as single ingredient preparations or in the form of "stacks" – proprietary blends of various supplements marketed as offering synergistic advantages. While many bodybuilding supplements are also consumed by the general public the frequency of use will differ when used specifically by bodybuilders. One meta-analysis concluded that for athletes participating in resistance exercise training and consuming protein supplements for an average of 13 weeks, total protein intake up to 1.6 g/kg of body weight per day would result in an increase in strength and fat-free mass, i.e. muscle, but that higher intakes would not further contribute. The muscle mass increase was statistically significant but modest - averaging 0.3 kg for all trials and 1.0–2.0 kg, for protein intake ≥1.6 g/kg/day.
Fish oil is a commonly used fatty acid supplement because it is a source of omega-3 fatty acids. Fatty acids are strings of carbon atoms, having a range of lengths. If links are all single (C-C), then the fatty acid is called saturated; with one double bond (C=C), it is called monounsaturated; if there are two or more double bonds (C=C=C), it is called polyunsaturated. Only two fatty acids, both polyunsaturated, are considered essential to be obtained from the diet, as the others are synthesized in the body. The "essential" fatty acids are alpha-linolenic acid (ALA), an omega-3 fatty acid, and linoleic acid (LA), an omega-6 fatty acid. ALA can be elongated in the body to create other omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Another spin on the 80/20 rule, says Dr. Lipman: stopping eating when you're 80% full. That means slowing down and checking in periodically throughout the meal about what your body is saying. Does the food no longer taste great? Are you getting that "I don't really need any more feeling"? Thinking 80/20 as you eat can help slow you down and be more mindful. Being in tune with your body prevents overeating, he says.
Hi there, it’s Lacey! I’m the editor and main writer for A Sweet Pea Chef. I'm a food blogger, health and food coach, professional photographer, and mommy of three. I also run the awesome free Take Back Your Health Community, am the healthy and clean weekly meal planner behind No-Fail Meals, and a little bit in love with Clean Eating. Be sure to check out my free beginner’s guide to eating clean and follow me on YouTube and Instagram to get my latest recipes and healthy eating inspiration. Read More…
Say no to sugary drinks. The average American drinks around 45 gallons of soda each year, according to the Beverage Marketing Corporation. Other than the obvious risk of Type 2 diabetes and obesity, consuming sugary beverages can also cause liver damage, premature aging and anxiety. So, instead of sipping packaged juice or soda, go for unsweetened beverages or infused water.
Other nutritional supplements include nutrient-dense food products. Examples of these are brewer's yeast, spirulina (sea algea), bee pollen and royal jelly, fish oil and essential fatty acid supplements, colostrum (a specialty dairy product), psyllium seed husks (a source of fiber), wheat germ, wheatgrass, and medicinal mushrooms such as the shiitake and reishi varieties.
The American Academy of Pediatrics, in collaboration with the broader medical community, is educating doctors and nurses across the country about obesity to ensure that they regularly monitor children’s BMIs, provide counseling for healthy eating early on, and, for the first-time ever, write a prescription for parents laying out the simple things they can do to increase healthy eating and active play.
A similar problem with the level of minerals in the soil exists for the content of magnesium. Often when the soil gets depleted of magnesium from heavy use, this essential mineral is not included in soil amendment with fertilizers. Produce grown in soil with an adequate level of magnesium will contain more magnesium than produce grown in soil deficient in magnesium. Perhaps as many as 70-80% of the US population is magnesium-deficient, which causes many health problems.  Magnesium supplements (chloride, malate or citrate) can provide an adequate level when vegetables grown in soil with adequate magnesium are not available.
A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!
Grains, vegetables and fruits are essential to getting the vitamins, minerals, complex carbohydrates (starch and dietary fiber) and other nutrients you need to sustain good health. Some of these nutrients may even reduce your risk of certain kinds of cancer. But experts say we rarely eat enough of these foods. To make matters worse, we also eat too much of unhealthy types of food, including fat (and cholesterol), sugar and salt.
We've heard a lot of encouraging news about supplements. A series of studies hailed vitamin D as a possible defense against a long list of diseases, including cancer, diabetes, depression, and even the common cold. Omega-3 fatty acids have been touted for warding off strokes and other cardiovascular events. And antioxidants such as vitamins C and E and beta carotene were seen as promising silver bullets against heart disease, cancer, and even Alzheimer's disease.
Nutritional supplements are exactly that, supplements to a healthy, nutritious diet. One should not take nutritional supplements in the hope that they will make up for a poor diet and lack of exercise, they will not! There are some nutritional supplements including some vitamins and minerals, as well as other nutrients/cofactors that one can use in conjunction with a healthy diet to promote optimal health. For example, to consume the amount of vitamin E that has been shown to protect the body against free radical damage, one would have to consume a very significant amount of fat calories as vitamin E is found in foods that are high in fat such as vegetable oils, nuts and seeds. it makes sense to take a supplement of vitamin E rather than consuming lots of fat. The same goes for vitamin D. It's very difficult to get vitamin D in your diet as it isn't found in many foods and studies show that most people do not get enough vitamin D.