Dietary Fibre

Dietary Fibre And Constipation

Compared to third world countries, the typical diet in the Western world contains less dietary fibre. This leads to illness. Conditions that are relatively rare in countries where people eat a diet high in natural fibre are common here.

Such conditions include cancer and diverticular disease of the large bowel. Cancer of the bowel is one of the commonest cancers in Britain. Constipation resulting from a low dietary fibre intake is common and leads to straining when opening your bowels; this can cause further problems such as haemorrhoids (piles) that can bleed and are painful.

Dietary fibre is good for you

It is now well accepted that increased fibre in the diet represents a better way of preventing constipation than uncontrolled, often excessive, use of laxatives by people with a poor diet. The elderly, particularly, have a low fibre intake and as a result suffer from more constipation. Wholemeal bread, fruit and vegetable consumption is better than taking laxatives. Increasing the amount of fibre in the diet has other benefits as well. People with a high fibre intake have less risk of diseases affecting the large bowel such as piles, diverticular disease, and also less risk of cancer. These diseases can cause considerable pain and bleeding, resulting in money being spent on medicines. Cancer, of course, is fatal if not caught early. Increasing fibre also helps to reduce your cholesterol level and promotes a smoother absorption of dietary sugars. Fruit and vegetables as sources of fibre also provide plenty of vitamins. Fruit and vegetables contain a variety of natural chemicals that will help protect your heart.

What should I eat?

Eat at least 3 portions of fruit of vegetables daily. A portion might be one apple, a pear, a small banana, or a handful of grapes or cherries. Choose a variety of vegetables each day. Use more peas, beans and lentils; in many meals you can replace some of the meat with beans. This is much cheaper and very nutritious. Eat at least 4 thick slices of wholemeal bread each day and use wholemeal flower for baking.

Other tips include using tinned beans. They are a good way of getting fibre and are already cooked. Dried beans, like red kidney beans, are a very good and cheap way of getting fibre, but need to be soaked for at least 5 hours before thorough cooking. After soaking and cooking for 10 minutes you can put them into stews, casseroles or soups, or cool them and use in salads and cold dishes.

Potatoes contain a lot of fibre in the skin so try using them baked or boil with their jackets on. Brown rice contains much more fibre than white rice, sticks less and has a tastier flavour. Use wholemeal pasta. Breakfast cereals are also a good source of fibre. Try those whose ingredients are wholegrains and avoid sugar coated cereals.

Losing weight

Make sure that you have plenty of fluid with your meals to make the fibre nice and soft. Increasing the amount of fibre in your diet might, at first, cause an increase in abdominal bloating and wind. After a while, this becomes less of a problem. Foods high in fibre will fill you up more easily and this will probably help you to avoid eating excessive amounts of food. Increasing dietary fibre can be helpful if you are trying to lose weight.

Cheap, delicious and nutritious

You do not have to add bran to your food to increase fibre. The fibre rich foods mentioned above contain plenty of vitamins, are cheap and are delicious too!

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Chocolate-Good or Bad?

Chocolate

Chocolate has a long history as a favoured food of many cultures, including Aztec and Mayan. Today, it is considered a luxury food that should be eaten sparingly, since it can contribute to migraines, and obesity. However, new research is debunking these common fallacies. Studies are now indicating that chocolate or cocoa in moderation is actually good for us, and may help prevent heart disease, cancer and other degenerative illnesses, but more evidence is needed.

Vitamins, minerals and nutrients
The nutritional content of chocolate varies according to its recipe. Generally, chocolate contains:

Protein - needed for cell maintenance and repair. Fat - mainly saturated fats, up to 50 per cent. Vitamin E which is a fat-soluble vitamin essential for the integrity of cell membranes. Calcium, phosphorus and magnesium minerals that are essential for strong bones and teeth. Iron - needed to form haemoglobin, the oxygen-carrying compound in blood. Caffeine - a nervous system stimulant. Copper assists iron metabolism, formation of melanin (in hair and skin), and in the functioning of the central nervous system. The link to migraines Migraines are debilitating headaches caused by spasms of the arteries leading to the brain. The underlying mechanisms remain unclear, but a number of triggers seem to be needed to start the migraine process. Certain foods, including chocolate, are commonly cited as triggers. However, for most sufferers, chocolate can't start the migraine chain reaction by itself. Numerous international trials have found that other factors, such as stress (as a result of tiredness, excitement or anger) and hormones, need to be present at the same time. Fasting and some foods may also play a role. More research is needed before chocolate can be completely exonerated, but the evidence so far seems promising for chocolate lovers. Acne and pimples A recent study has shown that most people, around 70 per cent, believe that certain foods can cause or exacerbate acne. Chocolate was indicated as one of the main culprits. However, there is no evidence to back up this long held belief. According to scientific research to date, there are no compounds, ingredients or naturally occurring chemicals in chocolate that can either trigger acne or make it worse. Obesity If a person regularly eats more food than their body needs, they will store the excess energy as body fat. Chocolate is energy dense, which means it contains comparatively high levels of kilojoules for its weight, approximately 2,200kJ per 100gm. Regularly eating energy dense foods is perhaps the fastest way to gain excess weight, but it would be wrong to say that regularly eating chocolate will lead to obesity. It is overeating in general that is the culprit, not specific foods. A person with a healthy diet can safely eat chocolate in moderation without fear of weight gain. A healthier type of saturated fat On average, chocolate contains around 50 per cent fat. Blood cholesterol levels are usually boosted by foods containing saturated fats, but the main type of saturated fat in chocolate is stearic acid. This type seems to have no effect on blood cholesterol levels at all, which means those who are trying to limit their saturated fat intake for the sake of their blood cholesterol could safely consume chocolate on the odd occasion. Heart disease and cancer Antioxidants, such as catechins, are substances found in some foods like tea, fruits and vegetables and are thought to protect the body against degenerative illnesses like heart disease and cancer. The antioxidant content of chocolate has been found to be significantly higher than tea. Chocolate, particularly dark chocolate, is a good source of catechins and may help prevent the oxidation of blood cholesterol and decrease the tendency for blood clotting. However, more evidence is needed on how these findings translate to heart health. If you want to boost your intake of catechins, while keeping your fat intake low, try drinking cocoa instead of eating chocolate, since it generally has a much lower fat content. Things to remember Chocolate doesn't cause acne or automatically trigger migraine attacks. The main type of saturated fat in chocolate is stearic acid, which doesn't increase blood cholesterol levels. Chocolate and cocoa contain substances called catechins, which may help protect the body against degenerative illnesses like cancer. Chocolate is a high fat food that must be consumed in moderation as part of an otherwise nutritious diet. Cocoa provides the same amount of catechins as chocolate, but with less fat.

Sports Nutrition

Sport Performance And Food

It is common knowledge that poor diet is a decisive factor in many conditions and diseases, including obesity, certain types of cancer and heart disease. The link between good health and good nutrition has been well established, and interest in nutrition and its impact on sporting performance is now a science in itself. Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the cornerstone to improved performance is a well balanced diet.

Daily requirements
The basic training diet should:

Provide adequate energy and nutrients to meet the demands of training and exercise. Include a wide variety of foods like wholegrain breads and cereals, vegetables (particularly leafy green varieties), fruit, lean meat and low fat dairy products. Enable the athlete to achieve optimal body weight and body fat levels for performance. Promote a quick and full recovery during exercise. Provide adequate fluids to ensure maximum hydration. Consider both the short and long term health of the individual. An athlete's diet should be similar to that which is recommended to the general population. Energy intake should divided into: More than 55 per cent from carbohydrates About 12 to 15 per cent from protein Less than 30 per cent from fat. Athletes who exercise strenuously for more than 60 to 90 minutes daily may benefit from increasing the amount of energy they derive from carbohydrates to 65 to 70 per cent of energy intake. The World Health Organisation states that athletes can comfortably consume up to 35 per cent of energy from fat without compromising performance. Some sports nutritionists have recently suggested that extra fat in an athlete's diet may improve performance for endurance events - this is a new area of thought and is currently not widely recommended or practiced. Carbohydrates Foods rich in carbohydrate, particularly unrefined carbohydrates like wholegrain breads and cereals, should form the basis of the diet. More refined carbohydrate foods - such as white bread, jams and lollies - are useful to boost the total intake of carbohydrate. During digestion, all carbohydrates are broken down into a simple sugar, called glucose. Glucose is the body's primary energy source and is delivered to every cell via the blood. Excess glucose is converted into a substance called glycogen and stored in the liver and muscle tissue. Once glycogen stores are full, glucose is stored as fat, however, this storage process requires a lot of energy. Glycogen Glycogen is the most important energy source for the body during exercise. When you exercise, the glucose present in the blood is used as an energy source. The body converts the stored glycogen back into glucose in order to fuel the exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high carbohydrate foods. This is particularly important for athletes who exercise strenuously for more than 60 to 90 minutes daily. If carbohydrate in the diet is restricted, a person's ability to exercise is compromised due to poor glycogen storage. This can result in a loss of protein tissue (and muscle), as well as urinary loss of essential ions, such as potassium. Glycaemic index The glycaemic index (GI) ranks carbohydrate-rich foods based on their rate of digestion and absorption. Moderate to high GI foods can efficiently deliver carbohydrate to the body during exercise and recovery. This is why they are increasingly used by sportspeople. However, it is generally recommended that the bulk of the carbohydrate consumed in the overall diet should have a low glycaemic index. Eating should be tailored to maximise the performance of the particular sport in which the individual is involved. The type and timing of food eaten are often specific for different sports and different individuals. Pre-event meal A high carbohydrate meal three to four hours before exercise is thought to have a positive effect on performance. A small snack, one to two hours, before exercise may also benefit performance. Some people's blood glucose levels may react negatively to eating close to exercise - it varies between individuals. The pre-event meal should be easily digestible, high carbohydrate, low fat, low fibre and known not to cause gastrointestinal upset. Examples of suitable pre-competition snacks include fresh fruits and juices, muesli bars (without the chocolate coating), bread, toast, cereal with low fat or skim milk. Contrary to popular belief, consuming sugary foods or drinks just before a sporting event doesn't give your energy levels an immediate boost. Eating during exercise If exercise lasts longer than 60 minutes, it might be a good idea to eat some source of carbohydrate during exercise to top up blood glucose levels and delay fatigue. Low fat and low fibre food choices of a high glycaemic index, such as lollies (without chocolate) and sandwiches made with white bread, are ideal in these situations. Sports drinks and very diluted cordial or fruit juice offer the benefit of delivering both carbohydrate and fluid to the body. Eating after exercise To top up glycogen stores after exercise, the best foods to eat are carbohydrates with a moderate to high glycaemic index. This is best done in the first half hour or so after exercise. This should then be followed by foods high in carbohydrate, with a low glycaemic index. Exercise should be avoided during recovery. Protein Protein is an important part of a training diet. It plays a key role in post-exercise recovery and repair. Protein needs are generally met by following a high carbohydrate diet, because many foods - especially cereal-based foods - are a combination of carbohydrate and protein. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For example: General public and active people - the daily recommended amount of protein is 0.75gmper kg of body weight (a 60kg person should eat around 45gm of protein daily). Sports people involved in non-endurance events - who exercise daily for less than 60 minutes: daily protein intake should be between 0.75 to 1.0gm of protein per kg of body weight per day. Sports people involved in endurance events and strength events - who exercise for longer periods (more than one hour) or who are involved in strength exercise, such as weight lifting, should consume about 1.24 to 1.7gm of protein per kg of body mass. Dietary surveys have found that most athletic groups comfortably reach and often exceed their protein requirements by consuming a high energy diet. Despite this, protein and amino acids (the building blocks of protein) are popular nutritional supplements. Amino acids and supplements Amino acids are important in many areas of the metabolism affected by exercise. This is why many people believe that additional protein, or even specific amino acid supplements, will provide additional benefits for athletes involved in intense training. This is not the case. Dietary supplements with protein are not likely to provide any benefit for athletes. Too much protein in the diet can be potentially dangerous to both short and long term health. Too much protein can: Strain the kidneys and make them susceptible to kidney failure. Compromise bone density. Lead to weight gain if food choices are also high in fat. Vitamin supplements A well planned and nutritionally adequate diet should meet an athlete's entire vitamin and mineral needs. Taking vitamin or mineral supplements can only be of benefit if a person's diet is inadequate, or where a deficiency has been diagnosed, such as in the case of iron or calcium. There is no evidence to suggest that mega-doses of vitamins can improve sporting performance. The indiscriminate use of vitamins and mineral supplements is potentially dangerous and they should not be taken without the advice of a qualified health professional. Dietary imbalances should be rectified by analysing and altering the diet, rather than by using a supplement or pill. Water Heavy sweating depletes the body of water. Dehydration can impair athletic performance and, in extreme cases, can lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. The thirst mechanism should not be relied upon as a reliable indication to drink. Following exercise, you should drink 500ml of water for every 0.4 to 0.5kg of weight lost during exercise. Fluids are especially important in warm and humid conditions. Water is the preferred fluid in most situations. Sports drinks may be useful in ultra-endurance events (greater than 90 minutes) or when a quick recovery is necessary. If you prefer taking commercially prepared sports drinks, make sure that they are low in sodium - no more than about 30mmol (millimoles) per litre. Sodium can interfere with glucose getting into the cells and may exacerbate dehydration. Pregnant women, children, adolescents and the elderly should pay particular attention to their fluid intake. The use of salt tablets to combat muscle cramps is no longer advised, since it is lack of water - not lack of sodium - which affects the muscle tissue. Persistent muscle cramps might be due to zinc or magnesium deficiencies. Things to remember Good nutrition can enhance sporting performance. Carbohydrate should form the basis of the diet. A diet high in protein isn't generally needed or recommended, since it can hinder performance, impair kidney function and compromise bone integrity. Athletes can increase their stores of glycogen by regularly eating high carbohydrate foods. Get healthy and delicious recipes at Free Gourmet Recipes

Vitamins and Minerals

Vitamins And Minerals

Unlike protein, carbohydrates and fats, vitamins do not yield usable energy when broken down. They assist the enzymes that release energy from carbohydrates, proteins and fats, but they do not provide energy themselves. (thus, beware of claims for "energy vitamins" or for diets that replace foods with vitamin supplements)

Vitamins and minerals are widely available from the natural foods we eat. So, before you reach for the vitamin jar, try eating your vitamins from natural foods.

Vitamins: What the vitamin does & Significant food sources:

B1 (thiamin): Supports energy metabolism and nerve function. Found in: spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk.

B2 (riboflavin): Supports energy metabolism, normal vision and skin health. Found in: spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams.

B3 (niacin): Supports energy metabolism, skin health, nervous system and digestive system. Found in: spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp.

Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Widespread in foods.

Pantothenic Acid: Supports energy metabolism. Widespread in foods.

B6 (pyridoxine): Amino acid and fatty acid metabolism, red blood cell production. Found in: bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast.

Folate: Supports DNA synthesis and new cell formation. Found in: tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans.

B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: meats, poultry, fish, shellfish, milk, eggs.

C (ascorbic acid): Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant. Found in: spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries.

A (retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction. Found in: mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver.

D: Promotes bone mineralization self-synthesis via sunlight. Found in: fortified milk, egg yolk, liver, fatty fish.

E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization. Found in: polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod.

K: Synthesis of blood-clotting proteins, regulates blood calcium. Found in: Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver.

Minerals: What the mineral does & Significant food sources:

Sodium: Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions. Found in: salt, soy sauce, bread, milk, meats.

Chloride: Maintains fluid and electrolyte balance, aids in digestion. Found in: salt, soy sauce, milk, eggs, meats.

Potassium: Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission. Found in: potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk.

Calcium: Formation of bones and teeth, supports blood clotting. Found in: milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli.

Phosphorus: Formation of cells, bones and teeth, maintains acid-base balance. Found in: all animal foods (meats, fish, poultry, eggs, milk).

Magnesium: Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity. Found in: spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut.

Iron: Part of the protein hemoglobin (carries oxygen throughout body's cells). Found in: artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver.

Zinc: A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus. Found in: spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese.

Selenium: Antioxidant. Works with vitamin E to protect body from oxidation. Found in: seafood, meats and grains.

Iodine: Component of thyroid hormones that help regulate growth, development and metabolic rate. Found in: salt, seafood, bread, milk, cheese.

Copper: Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes. Found in: meats, water.

Manganese: Facilitates many cell processes. Widespread in foods.

Fluoride: Involved in the formation of bones and teeth, helps to make teeth resistant to decay. Found in: fluoridated drinking water, tea, seafood.

Chromium: Associated with insulin and is required for the release of energy from glucose. Found in: vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts.

Molybdenum: Facilitates many cell processes. Found in: legumes, organ meats.

Cholesterol lowering foods

'Functional' for your heart

For years, a "healthy diet" has been largely defined by foods that should be avoided. We've learned to (try to) stay away from potato chips, cookies and virtually everything else that tastes good. Now, the focus may be about to shift toward foods you should work to include in your diet. When major food manufacturers introduce new, specially engineered product lines, their message may be: Eat our cereals, pastas, and even cookies and potato chips as part of your healthful diet.

These new products, enhanced with natural ingredients, are being called "functional foods." According to the American Dietetic Association (ADA), functional foods may provide specific health benefits beyond basic nutrition when consumed as part of a varied diet. Many of the first functional foods to hit the shelves will tout the ability to lower cholesterol, a major contributing factor in cardiovascular disease, the leading cause of death in the United States and other industrialized countries.

However, you don't need to wait until functional foods reach supermarket shelves to make your diet more heart-healthy. "The idea of functional foods came, in part, from understanding which components in natural foods help lower cholesterol, such as soluble fiber, soy protein and plant sterols," says Tu T. Nguyen, M.D., an endocrinologist at Mayo Clinic, Rochester, Minn.

A careful review of what's already in your kitchen may reveal a ready cholesterol-fighting menu.

Natural foods

Natural foods fight cholesterol in a number of ways. Although dietary supplements are available for many of these natural substances, they are generally not as effective as the real thing.

Consider increasing your intake of foods containing the following cholesterol-lowering components:

Soluble fiber
We've all heard the phrase, "An apple a day keeps the doctor away." But did you know that adage also holds true for lentils? Apples and lentils are both rich in soluble fiber, which regulates your body's production and elimination of cholesterol. Other good sources of soluble fiber include dried beans, peas, barley, citrus fruits, carrots and oats. Products containing lots of rolled oats and oat bran were the first to receive approval from the Food and Drug Administration (FDA) to boast on their labels that they may reduce the risk of heart disease when combined with a diet low in saturated fat and cholesterol. However, in order to reap the cholesterol-lowering benefits of oats, you must eat a sizable portion — the equivalent of about 3/4 cup of raw oatmeal each day.

Soy
Scientists first suspected a connection between soy and lower cholesterol levels after observing that people in Asian countries where diets contain much more soy than in the United States — have significantly lower levels of heart disease than Americans. Experts believe natural soy compounds called isoflavones act like human hormones that regulate cholesterol levels. A 1998 study concluded that regular consumption of soy isoflavones may reduce total cholesterol levels by up to 10 percent.

A minimum of 25 grams of soy protein must be consumed daily in order to reap optimal cholesterol-lowering benefits. Good sources of soy protein include soy milk, tempeh, tofu, and textured soy protein, a main ingredient in many meat substitutes.

Fish
Researchers have found that, in general, the more fish people eat, the less coronary artery disease they have. Fish contain high concentrations of a unique type of fat, omega-3 polyunsaturated fatty acids (PUFAs). In addition to lowering blood fats (triglycerides), studies suggest that omega-3 PUFAs make the blood more slippery and less likely to clot.

A unique study completed in 1997 provided compelling evidence that eating fish can reduce blood cholesterol levels. Researchers studied people in two African villages located 40 miles apart. People from both villages had very similar lifestyles, but their diets were quite different. While one group ate a fish-heavy diet, the other group ate a healthy vegetarian diet consisting largely of rice and maize. Researchers found that the villagers who ate lots of fish had lower cholesterol than the vegetarians. The American Heart Association recommends eating fish two or three times a week.

Plant sterols
Foods containing plentiful plant sterols naturally occurring compounds found in certain plants and vegetable oils also may improve cholesterol levels. "Plant sterols are known to specifically block cholesterol from being absorbed by the intestine," Dr. Nguyen says.

However, very large portions of plant sterols extracted in powder form must be consumed in order to benefit. Functional foods may soon make heart-healthy consumption of plant sterols more feasible.

Green Tea Benefits - cut death risk!

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Eating healthy foods to reduce your cholesterol is a great idea and a good way to ensure a healthy life. However, your diet might not be the only factor contributing to your high cholesterol. Some factors can only be remedied with cholesterol reducing drugs that your doctor can give you a prescription for. While eating a low-cholesterol diet is a fabulous idea, prescription drugs will help increase your chances of lowering your cholesterol.

Healthy Diet-Basics

Basics of a Healthy Diet

What’s in a healthy diet? It’s hard to know these days, isn’t it? Regardless of the type of diet you eat, most all nutrition professionals agree on three basic concepts:

Balance. Providing balance in your diet involves an intentional inclusion of different foods in proportion to each other based on the value that each food has to your total goal. For some, food choices might include a specific macronutrient balance. Most health organizations recommend a diet consisting of a balance from Carbohydrate at 55-65%, Protein at 10-15% and Fats at no higher than 30% of total calories. Other programs sometimes recommend that the nutrient balances be altered to a 40: 30: 30% or 75: 15: 10% Carbohydrate: Protein: Fat total calorie percent balance, respectively. Lastly, balance refers to choosing healthier foods more often than foods that are less healthy.

Moderation. With obesity incidence growing at epidemic rates, one of the biggest concerns for Americans should be portion control. Moderation first involves learning how much food is enough and how much is too much. Many dieting programs are very successful simply because they are very good at helping clients learn to plan food portion sizes appropriately. Because the feeling of fullness in the stomach can take as long as twenty minutes to register to the brain, it is important to regulate how much food is ingested before waiting for a full-feeling. Moderation, therefore, also involves learning the distinct difference between hunger satisfaction and fullness.

Variation. All healthy diets involve the inclusion of several food-types. The primary reason for this is health. Including a wide-variety of foods increases your likelihood of obtaining the required amounts of essential nutrients. It is well recognized that vitamin and mineral composition is food-specific. While some fruits are high in vitamin C, they are low in Calcium. Also, variation helps to avoid food-boredom: trying new foods can be interesting and exciting.

Who knows, you might discover that you really do like spinach!

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Burning fat? How hard to exercise

How Hard Do I Need to Exercise to Burn Fat?

To answer this question we need to focus on two areas of the FIT principle (Frequency, Intensity, and Time of exercise). These two areas are intensity and time.

Let's look at 2 sample workouts performed by the same individual exercising on a stairclimber.

	SESSION #1	SESSION #2
Percentage of MHR	85%	65%
Exercise time	30 minutes	30 minutes
Calories expended during exercise	480	300
Percentage of calories from fat	50%	80%
Fat calories utilized	240	240

These numbers are used for the sole purpose of demonstrating how a higher intensity cardiovascular workout can achieve an equal or greater number of fat calories utilized as a lower intensity workout. Individuals caloric numbers will vary.

So you can work out at a higher intensity and still burn an equal or greater number of fat calories as compared to a lower intensity workout. The following are added benefits of the higher intensity workout.

Larger number of total calories utilized Metabolism remains elevated for a longer period of the time after exercise. You gain a higher level of cardiovascular conditioning. Keep in mind that individuals who are ill or injured should start at a lower intensity level until they have regained their health. Should Burning Fat Calories Be My Goal? I think not. I believe that caloric expenditure should be our main goal in exercise when we are trying to lose fat weight. The reason is that 3,500 calories equals one pound of fat. Theoretically if we ate an extra 3,500 calories in a week, we would gain a pound. The same applies to eating 3,500 fewer calories than our body needs in a week - we would lose a pound. Instead of eating 3,500 fewer calories and depriving our bodies of the fiber and nutrients that we need, let's eat nutritionally dense food, make healthy food choices, and expend those calories in the form of exercise. Whether the majority of calories expended are from fat or glycogen, ultimately calories are calories when it comes to exercise. While keeping in mind that you don't want to exercise at such a high level that you can only last a few minutes, remember that the longer you exercise the more calories you expend, and the higher your intensity, the more calories you expend. If you are in good physical condition and you're trying to lose or maintain weight, and you feel like exercising at a higher heart rate, go ahead.