Archives for Nutrition

Protein Misconceptions

by Louise April 11th, 2011 | Diet, Exercise, Nutrition
The biggest misconception: The more you workout and lift weights, the more protein you need.

Proteins should account for 10-18% of total calories in one’s diet. One with a sedentary lifestyle needs about .8 grams per kilogram of body weight. Those working on strength need a bit more (1.2-1.6 g/kg), while endurance athletes need the most (1.2-1.78 g/kg). Thus, a 175-lb. sedentary male needs about 250 calories from protein, while a long distance runner weighing 160 lbs. would need about 500 calories from protein. However, these amounts do not linearly increase based on increased duration of a run, or an
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by Louise April 4th, 2011 | Diet, Nutrition
Have you heard of quinoa? Quinoa is a seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. It is loaded with amino acids and nutrients, a food recently "rediscovered" and gaining praise for its health benefits.

Quinoa is a complete protein. This means it contains all 9 essential amino acids, making it a superb options for vegetarians or vegans who are worried about omitting a few essential proteins from their diet (which is probably an unnecessary concern, but it doesn't hurt to be on the safe side).

In particular, it is abundant in
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Eating Disorders Are Not a “Female Problem”

by Jane Wangersky March 25th, 2011 | Children's Health, Men's Health, Mental Health, Nutrition
Most people would picture someone with an eating disorder as a very thin -- or very overweight -- girl or young woman, not as an athletic, muscular young male. Yet, though eating disorders affect boys and men less often, they do strike them -- and the patient's self-image as an athlete can be a factor. The results can be just as devastating as they are for girls and women.

Let's take a quick look at exactly what eating disorders are. The National Institute of Mental Health sums it up: "An eating disorder is marked by extremes. It is
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Looking at Labels: Knowing What to Avoid

by Louise March 14th, 2011 | Diet, Nutrition
The FDA wants consumers to feel confident about buying all products that are available on the market. Products containing preservatives, color additives, sweeteners, flavors enhancers, and the like are all analyzed by the FDA. The FDA looks at the composition and properties of the substance, the amount that would typically be consumed, immediate and long-term health effects, and various safety factors. In the end, all of the food that you see lining the shelves of a typical supermarket has been deemed "safe." Yet there's a crucial difference between "safe" and "healthy."

It's tempting to let price dictate what
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Raw Vs. Cooked Vegetables

by Louise February 14th, 2011 | Nutrition, Vitamins
Question: Is it better to eat vegetables when they are raw or cooked?

Simple answer: It is usually better to eat vegetables raw. It depends on the vegetable and the nutrients you're trying to get out of them.

More elaborate answer: There are some vegetables that, when cooked, "lock" in their nutrients, so your body isn't able to digest them, even you are taking it all in. For instance, broccoli is well known for containing sulforaphane, a compound which is thought to have anticancer properties, because it stimulates a body's detoxifying enzymes. Cooking broccoli causes the sulforaphane to take on a
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All health and medical information is provided for educational purposes and is not meant to replace the medical advice or treatment of your healthcare professional.