Choosing The Right Diet Foods For You

Diet fads come and go but the Food Guide Pyramid seems to continue to stand the test of time (even though they have reissued a new, up to date one. We know that we gain weight because we move less or burn off less energy than we consume. Therefore, if only we eat just enough or burn more energy than what we do now, we will lose weight right? Well, that is the ideal situation. Unfortunately, it is not as easy as that. In the end, it is not just about limiting our food intake and exercising more. It is really about making that conscious decision to eat the right kinds of foods AND to lead a more active lifestyle
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Here is a fact - a healthy body can shed pounds faster than a malnourished one. As such, start focusing on the right foods to eat. If you do so, the shedding of pounds will easily follow.

Proteins are important because they stop muscle tissue from breaking down and help in the repair of body tissues such as teeth and skin. In general, women 25 years and older should consume 50 grams of proteins daily. Men 25 years and older, on the other hand, need 63 grams. Protein sources are meat, fish poultry, eggs, dry beans and nuts. (of course, more active people will need more)

Carbohydrates. The Atkins diet gave carbs a bad name but really, they should be part of your diet. Studies show that at least 100 grams of carbs are needed daily to prevent fluid imbalances in your body and to prevent you from experiencing fatigue. Carbohydrate sources are bread, rice, cereal and pasta. Choose 'brown' or unprocessed carbohydrates for better health.

Fiber. Adequate fiber intake is pegged at 20 to 30 grams daily. Fiber food sources are bran cereal, kidney beans, carrots, a medium-sized apple or pear.

Foods and the calories they contain. If you take a look at most common low-calorie weight loss diets, they often recommend the intake of only 1,000 to 1,500 calories daily. However, note that calorie consumption really depends on your current weight and activity level, and sometimes even your age. As a general rule, you should engage in a diet that enables you to lose only 1 pound weekly as studies have shown this to be the safest and most effective type of weight loss in the long run. To find out what should be your target calorie intake, do consult with a certified health professional.

Lastly, do not BAN any food from your diet. The best mindset to take is 'everything in moderation'. Remember that to deprive yourself completely of something will only make you want it more and once you give in, you would have consumed an entire bag of chips or more than half of that chocolate cake. So choose what you eat wisely but do not be afraid to indulge in a few 'sins' now and then.
By Brad

Nutrition Eat Become Importance fo Swimmers

Swimming is one of the most challenging endurance sports on the planet. If you don't believe me get in a pool and swim a couple of laps as fast as you can. Are you tired yet? Make sure you swim close to the edge of the pool so you can latch on when you need to stop to gulp for air.

The amount of endurance it takes to be a good swimmer is why a swimmer's nutrition is so crucial to their strength and speed in the water. As a swimmer it is very important to pay attention to the type of nutrition that you are putting into your body. No matter how much you swim or train, without the proper diet and supplements, you will sink rather than swim.

Ever looked at an Olympic swimmer's body. They are perfect physical specimens. But as stated above that is not just because of the amount of time they spend in the water. Elite swimmers take high quality supplements on top of a very nutritious diet that includes:
* Organic vegetables
* Organic fruits
* Organic Nuts
* Organic meat (steak, chicken, wild fish) for protein. If you are a vegetarian
swimmer, make sure you take some type of protein supplement, (preferably soy protein because it is plant based). I can't stress enough the importance of protein for a swimmer's nutrition.

How Often Does A Swimmer With Good Nutrition Eat?

A swimmer that is training heavily (more than two hours a day) should eat four to seven times a day, but they should eat light each meal. Eating heavy food or eating too much at one sitting will weigh down a good swimmer and make them lethargic and unable to train.

How Many Calories Should A Swimmer Consume In A Day?

Throughout the day an Olympic swimmer will often consume four to five thousand calories, granted they train eight to ten hours a day. If you are heavily into training in the pool and are wondering how many calories you should consume to give you optimal energy levels you should consult your local certified health care provider. Just remember, what you put into your body as a swimmer is just as important to your nutrition as how much.

It is also important to consider taking high quality supplements. Unless your swimming trainer can implement all the foods you need into your diet to get the amount of vitamins and minerals you need on a daily basis you definitely need supplements.

For good swimming nutrition, not any supplement will do. First of all, any vitamin supplement should be taken with a meal to ensure proper absorption of the vitamins and minerals. Second, don't go to your local grocery store to buy supplements.

98% of supplements you find in stores are useless for your swimming nutrition because they are never broken down in the body and pass right through you. Olympic swimmers and swimming trainers refer to this as expensive pee.

Any reputable company should be able to prove, beyond reason of a doubt, that their vitamins will be absorbed by the body and improve your overall nutrition and well-being. This should be proved by independent clinical studies, testimonials and a money back guarantee so you can send them back if they don't improve your nutrition and swimming.

Swimmers - it is time to stop leaving your nutrition floating in the pool. I guarantee you that if you continue to train and implement the above swimmers nutrition recommendations into your diet you will be able to swim faster and longer because of it. Don't take your swimming nutrition for granted, it is just as important as your hours in the pool.
By Brue