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Health and NutritionNutritional Aspects of Healthy Weight Loss (Part 3)

Micronutrients

Because of the nutritional deficiencies in the soil due to modern farming techniques and the presence of toxins, chemicals, additives, and preservatives, the need for micro nutritional supplementation is very important in our diet.

Micronutrients are found within the macronutrients (proteins, carbohydrates, fats, and fiber) of whole foods and include such substances as vitamins, minerals, amino acids, essential fatty acids, and antioxidants.

The depletion of vitamins and minerals in our soils today makes it necessary to supplement your diet with the core vitamins and minerals you need for a healthy lifestyle. For example, you would need to eat 75 bowls of spinach to get the amount of iron found in one bowl of spinach in 1935. Obviously eating 75 bowls of spinach is impractical, not to mention nearly impossible. The alternative is to take a supplement that would provide you with the necessary amount of iron.

The vitamins and minerals you take need to be high quality. That is, they need to be pharmaceutical grade and have no colors, bonders, fillers, dyes, sugars, or flavors. A review of the benefits, dietary sources, and symptoms of deficiency for each of the specific healthy weight loss micronutrient essentials is provided for your review. A comprehensive list of other essential vitamins and minerals will be provided in the food and recipe booklet.

Vitamin A (Retinol)

Functions

• Rebuilding of body tissues.


• Formation of teeth and bone.


• Retards the onset of senility and prolongs lifespan.


• Important in maintaining good vision, healthy skin, and healthy mucous membranes.


• Necessary for proper immune system function.

Dietary sources

• Found only in foods from animal sources, especially beef, calf, and chicken liver and eggs.


• Dairy products such as milk, butter, cheese, and ice cream.


• Beta-carotene, a nutrient found in fruits and vegetables, can be converted to vitamin A in the body as needed.

Symptoms of deficiency

• Frequently tired.


• Susceptible to infection.


• Rough, dry skin.


• Decrease in appetite or sense of smell.


• Night blindness.

Vitamin C (Ascorbic Acid)

Functions

• Important antioxidant essential for stopping the damage caused by free radicals, which are the major causes of aging and disease.


• Vitamin C is needed for the growth and repair of tissues in all parts of your body.


• Essential in the maintenance of immune function,


• Necessary in the formation of collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.


• Assists in wound repair.


• Needed to form and repair cartilage, bones, and teeth.


• Boosts your body's resistance to the common cold and viruses.

Dietary sources

• Your body does not store vitamin C so you must consume enough each day to maintain good health.


• Excellent sources include oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, mango, broccoli, tomato juice, Brussels sprouts, cauliflower, and cabbage.


• Vitamin C is also found in raw and cooked leafy greens (turnip greens, spinach), canned and fresh tomatoes, potatoes, winter squash, raspberries, and pineapple.

Symptoms of deficiency

• Slow healing wounds and fractures.


• Swollen, painful joints.


• Bleeding gums.


• Nosebleeds.


• Severe deficiency results in clinical scurvy.

Vitamin E (Tocopherol)

Functions

• A powerful antioxidant that protects LDL cell membranes from oxidation damage.


• Helps maintain healthy DNA in the interior of cells.


• Important in supporting good cardiovascular health and a strong immune system.


• Required for respiration on the cellular level.


• Helps the lungs function normally and inhibits the clotting of blood.

Dietary sources

• Vegetables and seed oils including soybean, safflower, and corn; sunflower seeds; nuts; whole grains; and wheat germ.


• Leafy vegetables also supply an appreciable amount of this nutrient.

Symptoms of deficiency

• Larger than normal deposit of fat within the muscles


• Rupturing of red blood cells are symptomatic of a deficiency of vitamin E.

Beta Carotene

Functions

• Anti oxidant that is converted by the body only as needed.


• It acts to protect cells from attack by free radicals.

Dietary sources

• The richest sources of beta-carotene are yellow, orange and green leafy fruits and vegetables such as carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe, and winter squash.


• In general, the greater the intensity of color of the fruit or vegetable, the more beta-carotene it contains.

Symptoms of deficiency

• Loss of appetite.


• Susceptibility to colds.


• Dryness of the hair.


• Insomnia

Calcium

Functions

• Maintains bone mineral density.


• Critical to nerve conduction, muscle contraction, blood clotting, neural function, cell division, and electrical conduction in the heart.


• Helps regulate blood pressure


• Essential for producing and activating enzymes and hormones that regulate digestion, energy, and fat metabolism.

Dietary sources

• Dairy products


• Vegetables

Symptoms of deficiency

• Osteoporosis.


• Back and leg pain.


• Uncontrolled, painful muscular contractions.

Living Longer, Looking Better Healthy Lifestyle & Weight Loss Program Micronutrient Consumption Recommendations

Take 1 multivitamin 3 times per day.

Take an additional 1000 mg vitamin C 2 times per day

Take an additional 400 IU of vitamin E with breakfast.

Take an additional calcium supplement 2 times per day.

The goal of Micronutrient Supplementation plan is to help you achieve nutritional balance. The benefits of having proper nutritional balance include looking better, feeling better, having more energy, having greater mental clarity, and being less stressed.

This investment in your health will provide you with a higher quality of life and will pay dividends for many years to come.

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Carob PodsHave A Healthy And Wealthy New Years

By looking over the few guidelines provided below you?ll be ensured that the decision to enhance your health this year isn?t to the detriment of your wealth.

1. When first walking into a Health Club ask yourself the following:

? Ensure you always shop around (just because a club may be cheaper doesn?t mean it is a good investment)

? Try visiting the club at the hours you are most likely to train to rate both availability of parking and access to equipment?

? Is the staff friendly? Do they want to be there?

? Does the club have all the equipment I need now and may need in the future? (is there enough variety of choices as my training interests change?)

? Do they appear to up-grade and maintain their equipment?

? Do they have the specific classes I would use? What are the timings of the classes?

? What is the locker room access like?

? Are the toilets cleanly maintained?

2. When sitting down to discuss the membership options of the club ask the following?

? Does the club provide periodic assessments to assist you in your progress? Do they have professionally qualified personal trainers?

? What does your membership entitle you access to e.g.Some clubs have certain passes for specific times of access throughout the day

? Some clubs break up access to different facilities within the club such as; classes and pool use only; gym floor use only

? Some chains of clubs offer reciprocal rights of access to the other clubs within their chain e.g. gold passes and silver passes

3. Before committing yourself to a membership contract, you should consider the following:

? Be aware of high pressure sales tactics and ?special deals?

? Read any membership contract thoroughly and ensure that if you are unsure about anything you have the sales person explain. Get them to write it down on the contract if you feel it?s needed.

? Remember going for a direct debit option is the safest financial decision e.g. paying weekly, fortnightly or monthly and agreeing to a 12 month contract in most cases.

? Don?t feel you have to join up at that precise moment if you are undecided. Allow yourself a night or two to ensure that you make the decision that is right for you.

? If you still have doubts about the club ask for a discounted 2 week pass to use as a trial period.

4. Are you able to place your membership on hold (freeze)? And if so:

? What are the conditions for placing your membership on hold? Do you have to have a doctor?s certificate? Can you place it on hold when you go on holidays?

? How long can it be placed on hold?

? How much will it cost you?

5. Is there a transfer policy in place?

? A large number of leading health clubs provides the flexible service enabling you to transfer your membership to another person. Transferring simply means you?re able to transfer the remaining value of your membership to another person. If you payed up front it is up to you to sell the membership in whole to the other person. If it?s a direct debit membership this means the person taking over the membership agrees to take over the remaining payments on the membership, whether it be 4, 6 or 7 months dependent on the original membership contract. Be aware both the above mentioned transfers have to be completed and signed off by a health club membership representative.

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For that doing exercises and maintaining a healthy diet regimen can serve the purpose. But doing exercises alone would not help someone get the body he aspires for. To get that physical feature an individual also needs to have body building supplements and a protein rich dieting program.
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