Nutrition"Nutrition" is defined as the process by which the body assimilates food and uses it for growth, liberation of energy and replacement of tissues. Its successive stages include digestion, absorption, assimilation and excretion.
Food is fuel for the body. Proper nutrition is key to total health. |
Maintaining a Healthy Diet
A healthy diet is an important part of any fitness program to obtain your fitness goals. Thus a few tips to obtain maximum benefits.
Protein:
Eat more than you need ( 1.2 Grams per pound of body weight) Some evidence suggests that those of us who lift weights can benefit by eating around 0.73 grams of protein per pound ( or 1.6-1.7 grams/kilograms) of body weight per day. More than this, it is suggested, is a waste. Your goal should be to eat a lot more protein than you need for muscle-building (i.e., protein synthetic) purposes. This will encourage your body to promote maximum muscle gain, while harnessing your fat-burning drive train.
Carbohydrates:
Once you`ve figured out how much protein to eat... Carbohydrate- sugars and starches- the most direct source of glucose (blood sugar) in the diet. Glucose is the most important fuel source in your body. Your body`s total supply of glucose determines whether you`re getting leaner or fatter with each passing moment.
Fat:
Forget about avoiding fat, it`s everywhere. Just try to eat the most healthy proteins and carbohydrates available. For proteins, I recommend fish, turkey breasts, chicken breast, roast beef, whole grains, beans, egg whites as well. For carbs, you can go for brown rice, fresh vegetables, fruit, and potatoes. Stay away from foods like cheese or butter. Also avoid using vegetable oil. Look for alternatives to avoid the bad fat, saturated fat. Healthy foods provide you with good fat, polyunsaturated fat, essential fatty acids.
Now, I want to emphasize that most of my training and dietary needs have been exclusively for the sport of bodybuilding. However, athletes from any sport can benefit from these tips as well, and it`s been quite an experience for me training elite atheletes. There is practically no difference in their diets, especially in high intensity, high-calorie burning sports, like basketball, which is mostly an aerobic sport, and you really need a good caloric intake in order to perform at a maximum level. The only difference between a bodybuilder and a basketball player would be their weight-training level. But proper and adequate nutrition is a must in all sports, or fitness goals.
Follow these guidelines for choosing protein and carbohydrates and you wont need to worry about fat. Also, try using supplements for time-saving benefits. There`s a wide variety of sports supplements and health supplements as well. Get informed on which supplements are suitable for your needs.
Exercise and Nutrition1 is dedicated to fitness, sports and health. We want to give our readers information about how to achieve their physical goals and how to obtain maximum benefits from exercise, supplements and nutrition.
Our main goal is to help our readers understand how to perform exercises the best and safest way possible, what exercise routine works better for a certain sport or goal, and how to improve your body throughout nutritional tips as well as staying healthy.
Source: http://EzineArticles.com/8042068
Protein:
Eat more than you need ( 1.2 Grams per pound of body weight) Some evidence suggests that those of us who lift weights can benefit by eating around 0.73 grams of protein per pound ( or 1.6-1.7 grams/kilograms) of body weight per day. More than this, it is suggested, is a waste. Your goal should be to eat a lot more protein than you need for muscle-building (i.e., protein synthetic) purposes. This will encourage your body to promote maximum muscle gain, while harnessing your fat-burning drive train.
Carbohydrates:
Once you`ve figured out how much protein to eat... Carbohydrate- sugars and starches- the most direct source of glucose (blood sugar) in the diet. Glucose is the most important fuel source in your body. Your body`s total supply of glucose determines whether you`re getting leaner or fatter with each passing moment.
Fat:
Forget about avoiding fat, it`s everywhere. Just try to eat the most healthy proteins and carbohydrates available. For proteins, I recommend fish, turkey breasts, chicken breast, roast beef, whole grains, beans, egg whites as well. For carbs, you can go for brown rice, fresh vegetables, fruit, and potatoes. Stay away from foods like cheese or butter. Also avoid using vegetable oil. Look for alternatives to avoid the bad fat, saturated fat. Healthy foods provide you with good fat, polyunsaturated fat, essential fatty acids.
Now, I want to emphasize that most of my training and dietary needs have been exclusively for the sport of bodybuilding. However, athletes from any sport can benefit from these tips as well, and it`s been quite an experience for me training elite atheletes. There is practically no difference in their diets, especially in high intensity, high-calorie burning sports, like basketball, which is mostly an aerobic sport, and you really need a good caloric intake in order to perform at a maximum level. The only difference between a bodybuilder and a basketball player would be their weight-training level. But proper and adequate nutrition is a must in all sports, or fitness goals.
Follow these guidelines for choosing protein and carbohydrates and you wont need to worry about fat. Also, try using supplements for time-saving benefits. There`s a wide variety of sports supplements and health supplements as well. Get informed on which supplements are suitable for your needs.
Exercise and Nutrition1 is dedicated to fitness, sports and health. We want to give our readers information about how to achieve their physical goals and how to obtain maximum benefits from exercise, supplements and nutrition.
Our main goal is to help our readers understand how to perform exercises the best and safest way possible, what exercise routine works better for a certain sport or goal, and how to improve your body throughout nutritional tips as well as staying healthy.
Source: http://EzineArticles.com/8042068
Facts about Alkaline Water
Is alkaline water good for you? YES! ABSOLUTELY!
This article will explain why.
Let’s Start with Water
What is water? Water is a liquid substance that is colorless and odorless. Water is made up of billions of molecules. A molecule is a groups of atoms bonded together. Each water molecule consists of two hydrogen atoms and one oxygen atom. Its chemical compound is H2O. We will discuss atoms and molecules later in this article. Water covers 71% of the Earth’s surface. It makes up the Earth’s oceans, lakes, rivers and streams. The oceans contain 96.5% of the Earth’s water.
Water is vital for all forms of life including the human body. The body is made up between 55-78% water, depending on one’s body size. The amount of water a body contains varies according to a number of factors. Men have a greater percentage of water than women. Those who are younger have a higher percentage. As we age the percentage of body water decreases. The body of a newborn is composed of about 75% water as compared to that of an elderly person whose body is about 50% water.
The water in the body is located in various places. Two-thirds of the body’s water is located in the cells. This is referred to as intracellular fluid. The remaining one-third is located in areas outside of the cells and is referred to as extracellular fluid. Blood plasma makes up 4/5 of the body’s extracellular fluid.
The Body’s Need for Water
In order to function properly the body needs a certain amount of water each day. The amount of water you need will depend on many factors such as your health status, how active you are and where you live. According to the National Academies of Sciences, Engineering and Medicine the average man needs about 15.5 (3.7 liters) cups of water each day. The average woman needs 11.5 (2.7 liters) cups. This assumes the adult is healthy and living in a temperate climate. A good way to estimate the amount of water you need to drink is to take half of your weight. Use that number as the number of ounces of water you should drink each day. For example, if you weigh 180 pounds, you should drink 90 ounces of water daily.
Water intake comes from drinking water, itself, but also from other beverages and food. About 80% comes from drinking water. The other 20% comes from food and other drinks. The human body loses water every day through breathing, perspiration, urine and bowel movements. It needs adequate replacement on a daily basis.
Water provides a number of functions in the human body.
- The body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions.
- Water provides a medium in which biochemical reactions involved with digesting food, producing energy and building tissue take place.
- Water keeps various tissues in the body moist. The water level in our eyes, nose and mouth needs to be maintained. Our blood, brain and bones also require an optimum level of water.
- Water helps protect our spinal cord and lubricates our joints.
- Water enables our bodies to excrete waste through perspiring, urinating and bowel movements.
- Water aids in the entire process of digestion. Digestion begins in our mouths. Our saliva is made primarily of water. The enzymes in saliva help break down food and help to dissolve minerals and other nutrients. Water helps to digest fiber that dissolves in water. This fiber helps to make well-formed, soft stools that pass easily.
What is Alkaline Water?
Substances can be measured in regard to their degree of acidity or alkalinity. The acid/alkaline measurement is called the pH. The pH is measured on a scale of 0 to 14 where 0 is the most acidic and 14 is the most alkaline. The diagram below illustrates the range of pH for various substances.
Some Basic Chemistry
Here is bit of basic chemistry to help you to understand the idea of acidity and alkalinity. It begins with an understanding of atoms. Atoms are the basic building blocks of matter. They bond together to form molecules. Atoms consist of particles called protons, electrons and neutrons. Each atom is unique because it consists of a specific number of protons, neutrons, and electrons. Parts of the atoms have differing electrical charges. Protons carry a positive electrical charge. Electrons carry a negative electrical charge. Neutrons carry no electrical charge at all. The protons and neutrons cluster together in the central part of the atom. Together they are referred to as the nucleus. The electrons orbit the nucleus.
Below are two diagrams of atoms.
Here is bit of basic chemistry to help you to understand the idea of acidity and alkalinity. It begins with an understanding of atoms. Atoms are the basic building blocks of matter. They bond together to form molecules. Atoms consist of particles called protons, electrons and neutrons. Each atom is unique because it consists of a specific number of protons, neutrons, and electrons. Parts of the atoms have differing electrical charges. Protons carry a positive electrical charge. Electrons carry a negative electrical charge. Neutrons carry no electrical charge at all. The protons and neutrons cluster together in the central part of the atom. Together they are referred to as the nucleus. The electrons orbit the nucleus.
Below are two diagrams of atoms.
If you take an oxygen atom and bind it with two hydrogen atoms you get a water molecule. The designation of a water molecule is H2O. This means it consists of two hydrogen atoms and one oxygen atom. An illustration of a water molecule is shown below.
Molecules are extremely tiny. It is estimated that there are a little over 8,000,000,000,000,000,000,000,000 (eight million million million million, or eight trillion trillion, or eight heptillion) molecules in one cup of water.
Atoms are electrically neutral because they have an equal number of protons and electrons. An atom that gains or loses one or more electrons is called an ion. In this new atom the number of electrons is different from the number of protons. If the number of electrons is less than the number of protons, the particle is a positive ion, also called a cation. If the number of electrons is greater than the number of protons, the particle is a negative ion, also called an anion.
What is Ionization?
Ionization is the process by which an atom or molecule gains or loses an electron. As a result the atom or molecule acquires a positive or negative charge. Here is how it applies to water. A water molecule is made of one oxygen atom and two hydrogen atoms. In ionization, the water molecule loses one of the hydrogen atoms. The result is one hydroxyl ion (OH-) and one hydrogen ion (H+). The molecular formula of the water shifts from H2O to H+ OH-. The diagram below illustrates the ionization process and the creation of a hydroxyl ion and a hydrogen ion from a water molecule.
Atoms are electrically neutral because they have an equal number of protons and electrons. An atom that gains or loses one or more electrons is called an ion. In this new atom the number of electrons is different from the number of protons. If the number of electrons is less than the number of protons, the particle is a positive ion, also called a cation. If the number of electrons is greater than the number of protons, the particle is a negative ion, also called an anion.
What is Ionization?
Ionization is the process by which an atom or molecule gains or loses an electron. As a result the atom or molecule acquires a positive or negative charge. Here is how it applies to water. A water molecule is made of one oxygen atom and two hydrogen atoms. In ionization, the water molecule loses one of the hydrogen atoms. The result is one hydroxyl ion (OH-) and one hydrogen ion (H+). The molecular formula of the water shifts from H2O to H+ OH-. The diagram below illustrates the ionization process and the creation of a hydroxyl ion and a hydrogen ion from a water molecule.
Here is how these facts relate to the acidity and alkalinity of water. All natural water consists of H2O molecules with hydroxyl (OH-) and hydrogen (H+) ions in very small quantities. It is these ions that give acidity and alkalinity to water. When these ions are equal in number, the water is neutral. When the number of hydrogen ions (H+) is higher than the number of hydroxyl ions (OH-) it is more acidic. When the number of hydroxyl ions (OH-) is higher than the hydrogen ions (H+), it is more alkaline.
How a Water Ionizer Works
A water ionizer can create both acidic and alkaline water. The ionizer is connected to the kitchen faucet. Tap water enters the ionizer and goes through a filter that traps any harmful contaminants and substances in the water such as chlorine, trihalomethanes, sediment, phenols, odor and organic waste.
Next, the filtered water passes into an electrolysis chamber. This chamber consists of platinum-coated titanium “plates” or electrodes. A small electric current passes between plates that ionize or split the water molecules (H2O) into two ions, a negatively charged hydroxyl ion (OH-) and positively charged hydrogen ion (H+).
Finally, the water is separated into two streams – alkaline water (with lots of hydroxyl OH- ions) and acidic water (with lots of hydrogen H- ions). The diagram below pictures the workings of a water ionizer.
How a Water Ionizer Works
A water ionizer can create both acidic and alkaline water. The ionizer is connected to the kitchen faucet. Tap water enters the ionizer and goes through a filter that traps any harmful contaminants and substances in the water such as chlorine, trihalomethanes, sediment, phenols, odor and organic waste.
Next, the filtered water passes into an electrolysis chamber. This chamber consists of platinum-coated titanium “plates” or electrodes. A small electric current passes between plates that ionize or split the water molecules (H2O) into two ions, a negatively charged hydroxyl ion (OH-) and positively charged hydrogen ion (H+).
Finally, the water is separated into two streams – alkaline water (with lots of hydroxyl OH- ions) and acidic water (with lots of hydrogen H- ions). The diagram below pictures the workings of a water ionizer.
Health Benefits Alkaline Water
What are the health benefits of alkaline water? Alkaline water has many health benefits. Several of them are listed below.
- ANTI-AGING PROPERTIES: Liquid antioxidants are absorbed more quickly into the body.
- ALKALIZING: The pH balance is restored by reducing the body’s acidity levels.
- WEIGHT LOSS: Reduces the need for fat cells that are created to neutralize the acid from junk food.
- ANTIOXIDANT: Free radicals that can cause cellular and DNA damage are neutralized.
- OXYGEN RICH: This increases the amount of oxygen that is dissolved in the blood.
- DETOXIFYING: The water eliminates the build-up of mucus on colon walls. As a result, the body’s ability to absorb important nutrients is improved
- SUPER-HYDRATING: The smaller sized water clusters are absorbed by the body’s cells more easily.
- CLEANSING: Alkaline water helps remove acidic waste and toxins that have accumulated in the body.
- CANCER RESISTANCE: The water helps neutralize cancer cells that feed on acidic foods.
- ENERGIZING: The negatively charged hydroxyl ions contribute to increased energy, overall alertness and mental clarity.
- WEIGHT CONTROL: The water reduces the body’s need for fatty tissues which protect vital organs from acidity by storing acidic waste in less critical parts of the body.
- CLEAN WATER: The filter inside the ionizer removes chlorine and other common pollutants that are present in tap water.
- REMOVES PESTICIDES: The strong alkaline water helps to remove pesticides from fresh fruits and vegetables.
- OTHER BENEFITS: There are more health benefits of alkaline water but they are not listed here.
SUMMARY AND CONCLUSION
Water is vital for all forms of life including the human body. Water makes up most of the body and is vital for numerous biological functions. Therefore, it is a critical aspect of health. Overall, alkaline water is a vital substance that has many health benefits. This water is available through ionizer machines that can produce alkaline water from your everyday tap water.
MORE INFORMATION
CLICK HERE to view a video demonstration of the pH of various water, including bottled water and water that is treated by a water ionizer. |