Sweets may be one of the biggest downfalls to a person’s health because they are SOOOOOOOOO GOOD!!  They do not have to be.  Here is a single serving and simple recipe that will satisfy your taste buds with some healthy ingredients.

This Warm Pumpkin Dessert Recipe calls for:

• 3/4 cup pumpkin
• 1 tsp cinnamon
• 1 dash nutmeg
• 1/4 cup Maple Groves Farm Sugar Free syrup
• 1/8 SPLENDA QUICK PACK

Directions:

1. Place pumpkin, cinnamon and nutmeg in a microwave safe bowl and heat on HIGH for 3-5 minutes, until hot and steamy.
2. Add syrup and Splenda. Mix until smooth.

For Nutrition Facts Information, Click Here.

Welcome to a page full of health clarification for those of us who have been lead astray by all of those exaggerated food and drink bad reps.  Opportunity has come knocking on your door for you to finally find out the truth about dietary health, so grab it and read on!

We will start off with coffee, and this only.  What I mean is, when a cup of coffee is no longer really a cup of coffee but merely cream and syrup galore, the following truth is no longer valid.  Now, when you have a single cup of coffee a day, sometimes very little more, the health benefits are actually positive.  Decaffeinated or not, it is not just there to hype you up.  Coffee actually has more antioxidants per sip than black or green tea, and has the possibility of helping an individual protect themselves from age-related diseases such as Alzheimer’s or Parkinson’s disease.  This is not the end of it.  Chances are also in your favor that breast cancer, heart disease, gallstones, asthma, cavities, and diabetes can be prevented because of this small cup of coffee each day.

You may, as well as many other people, steer clear of shrimp because of their loud reputation of artery clogging cholesterol that may cause heart disease.  Shrimp actually have many heart health benefits, ones that have great chances of outweighing it’s ‘downfalls’.  In a 3-oz serving, about 15 shrimp, there is less than one gram of saturated fat.  Saturated fat is actually to blame when it comes to increasing blood lipid levels, not dietary cholesterol levels.  Shrimp also happen to be one of the FEW FOODS that NATURALLY contain vitamin D.  This is something that 36% of people do not get enough of, leaving those percentages at more risk for depression, hypertension, osteoporosis and autoimmune disorders.  Shrimp actually contains more of this bone friendly nutrient than an 8 oz glass of milk, about 1/3 of your daily recommended dose.  Shrimp is recommended as a regular part of your diet to help you to keep up your vitamin D.  Thinking about the worry of mercury levels in fish?  When it comes to shrimp, you do not have to.  It is on the U.S. Environmental Protection Agency’s list of seafood with lowest mercury levels.  Even pregnant women can eat four 3oz servings per week without having to worry about your nervous system.

Potatoes are loved by many people, but is just regarded as a high carb food that will just pile on the pounds.  Well, it has been said from repeated health sources that adding to the potato so many extras, such as sour cream and cheese, is what makes the potato so unhealthy.  Originally, a medium baked potato contains only 160 calories and nearly 4 grams of fiber.  Low-carb dieters in particular shun the potato as well because it is high on the glycemic index.  This means that the potato raises the blood sugar level quickly, which researchers believe may be related to fat storing as well.  You can moderately add on to your baked potato, and if eaten as a side with other foods in a meal, it takes longer for the potato to digest.  This will decrease dramatically the spike in your blood sugar levels.

Mushrooms are known to lack in vitamins or any nutritional value at all.  The same thing our beloved iceberg lettuce does as well.  If cancer fighting contributions to a person’s body is not important to you, than this may be right.  Many mushrooms have been shown to contain key cancer destroying chemical that stimulates white blood cells to help your body pump up the production of this chemical.  Crimini, white button, maitake, shiitake and king oyster mushrooms all contain this, according to researchers from Penn State University in a recent study.  A large contribution of nutrients coming from mushrooms was also discovered.  10 percent for your daily recommended intake needs of riboflavin, vitamin B5, copper, potassium and niacin are in 3 oz (about 5 large mushrooms) with less than 30 calories.

So next time you take a trip down judgement lane, remember that things are not not always as bad as you think.  A lifestyle of general moderation will actually leave you open to more food choices that are natural and varied.  Remember, you deserve good health.  It is about you and nobody else. 

Peace!

For more clarification, visit shape.com.

• Tomato juice has more potassium than orange juice or a banana, and the salt in tomato juice can help keep an athlete with heavy sweat losses to stay better hydrated.
• Drinking tea and caffeinated coffee or soda within 2 hours of a meal will decrease the amount of iron the body is able to absorb from that meal.
• The first 15 minutes after strenuous activity are the most critical for replacing carbohydrates and building glycogen stores. Fruit juices rather than sports drinks pack more carbohydrate per ounce (with the exception of Gatorlode, which was developed specifically for carbohydrate replacement).
• Chromium supplementation greater than 200 micrograms per day may cause iron deficiency.
• In post-competition recovery, alcohol consumption interferes with re-hydration and the loading of carbohydrates in muscles (glycogen resynthesis), thus slowing recovery from strenous activity and increasing risk of injury.
• Thick-crusted veggie pizza ordered with extra sauce, and only 1/2 the amount of cheese instead of regular pizza, provides more carbohydrate, potassium, and other nutrients for exercise recovery .

*A, B, C’s of baked potatoes:

(A) the skin contains most of the vitamins and minerals;

(B) a large baked potato contains between 6 and 8 grams of protein; (C) 1 tablespoon of sour cream has 1/2 the fat of 1 teaspoon of butter/margarine.

Many fast food restaurants, such as Subway, DiAngelo’s and Wendy’s, to name a few, now have “lite options” – which means they have reduced the fat used in preparation.

*REMEMBER: Post-event eating is just as important as pre-event eating to assure adequate recovery and decrease risk of fatigue and injury over the season..

* Eating on the road?? Best “fast food” choices for student-athletes include:

Beverages: Orange juice, low-fat/skim white or chocolate milk, lemonade

Entrees: Pancakes, scrambled eggs, cereals, turkey, ham or roast beef sub, thick-crusted veggie pizza, charbroiled chicken sandwich, chicken fajita, baked potato, chili, soft taco (burrito) with rice and beans with either: meat sauce or cheese, or sour cream, plain hamburgers, pasta with tomato based sauce

Extras: Bagel, English muffin with jelly, low-fat fruit yogurt, salad, salsa, barbecue sauce

Omit: Butter, hashbrowns, bacon, sausage, French fries, special sauces, cheese sauces, mayonnaise, creamy dressings, tuna subs, and extra cheese on sandwiches.

Don’t forget to include a couple of cups of water with each meal, as well!

Thanks to:  umass.edu

I just thought other vegetarians would like this as much as I did(:

Knowing what makes up calories will allow you to be able to add them up on your own.

The three macronutrients that make up calories are:

• Fats
• Carbohydrates
• Protein

These are the only things, so if there is none of these three things in some food or drink, there are also no calories. Or conversly, if there are calories, you autimatically know there has to be at least one of these three things in it. That is the more useful way to look at it.

The formulas calculating how much of each macronutrient makes up how many calories:

• FAT: Fat grams x 9 = calories
• CARBS: Grams Carbs x 4 = calories
• PROTEIN: Grams protein x 4 = calories

Here is an example.

McDONALD’S, Fruit ‘n Yogurt Parfait (without granola)

This Parfait has:

• 2 g fat
• 25 g Carbohydrates
• 4 g Protein

So how many calories is this??

F: 2 x 9 = 18

C: 25 x 4 = 100

P: 4 x 4 = 16

Soo..

100 + 18+ 16 = 134 CALORIES

(:

Do you have a difficult time trying to find a nice, safe, and continuous place to jog in the wonderful city of Jacksonville? No?? Well, maybe because this is rated the number 2 least walker (slash) jogger friendly city in the nation. This is terrible for those of us who love to just get up and go..

But wait, it’s okay(: There has been extensive research done specifically dedicated to the purpose of finding fun, safe, shady, and constant jogging and walking experiences right here in Jacksonville.

There is a very good list at: http://www.runningmap.com/ Just click on “Search Routes” on the left hand side of the home page, and type in ‘Jacksonville, FL.’ Or wherever you are.

(Information courtesy of The Florida-Times Union, June 17, 2009)

Inspired from the article written by Jeremy Cox

There are three different ways in which energy is used up in a body, and these three ways are the ATP-CP System, the Anaerobic Glycolysis System, and the Aerobic System. Most everything in my life when it comes to physical activity falls under the Aerobic System. I naturally have an endurance drive; I am not a very fast or quick person at all. Although I have had some run-ins with the ATP-CP System, which is the 6 to 10 seconds of a crazy energy burst. For example, I was at the park with my son the other day and he started running towards the moving swings. I was on his tail and had him in my arms in a second. Unfortunately this was the second time this situation had happened, the first time he had been pummeled into the ground flat on his back. So this time, I was not going to let it happen again. I use the Aerobics System nearly everyday when I jog. My pace is not too fast, but it is consistent, and I get slowly faster as I go farther and farther. Then I experience the Anaerobic Glycolysis System at the end of every jog, because I always try to sprint the very last bit of it. So, my main focus with my exercise consists of using the Aerobics System, since my main for of physical activity is drawn out jogging.

3 Different Ways, Defined:

• ATP-CP System- This provides a short-lived and limited fuel supply. During high-intensity, or sprint events, there is a rapid activation of adenosine triphosphate (ATP) and creatine phosphate (CP). These are two high energy molecules within the muscle cell. CP is used to re-activate ATP through a cycle of metabolic events. What is important to understand is that CP is used up very quickly in the process, in about six to ten seconds. This energy source is beneficial for explosive energy. An example would be throwing a javelin or jumping for a slam dunk.
  
• Anaerobic Glycolysis System (lactic acid system) - During intense activity, after the ATP-CP system has been used up, glucose is supplied to the muscle cells from stored glycogen. Then more ATP can be used to release energy. This pathway can normally sustain itself for up to two minutes. After that, lactic acid builds up in the cells and the muscles begin to fatigue. You may have heard of this as “lactic acid build up”. If you have ever sprinted at the end of a race you have activated this system.
• Aerobic System (My Favorite(: ) - This is the third system and is designed to supply fuel for longer periods of time. Exercise at low to moderate intensity, approximately seventy percent of maximum heart rate or less, is mainly fueled by your fat stores. During these low intensity exercises fat releases fatty acids into the blood stream to the cells. Glycogen is also released and glucose is produced. Between these two sources of fuel, exercise can be sustained for long periods of time, depending on conditioning. However, because glycogen stores are used, depletion will eventually happen and fatigue will set in. This result can be postponed by supplying nutrients while training or exercising. Jogging or swimming at a relaxed pace are examples of when this energy pathway is activated.

(Thanks to my Lake Havasu Online Course with Mrs. Marsha Becker(: )

This can vary from person to person, what the right one would be. It all depends on what you are looking for. If you are just trying to replenish a few lost nutrients, you may want something different than if you want to bulk up some big muscles.

Here is a comparison chart of many of the different sports drinks there are out there. Very useful.

http://www.ultimareplenisher.com/ultimainfo.php

This website specifically promotes their ‘Ultima Replenisher’ Drink, which does show to have a lot of good benefits.

PROS:

• CONTAINS NO SUGAR
• CONTAINS FULL COMPLIMENT OF ELECTROLYTES
• CONTAINS COMPLEX CARBS FOR ENERGY
• water-soluble vitamins and vitamin enhancers for day-to-day health maintenance
• antioxidants to protect body systems from free radicals (toxins
• NO ARTIFICIAL FLAVORS, COLORS OR SWEETENERS
• Vegan friendly
• Gluten free
• Rapid absorption – Speeds FLUIDS to muscle cells
• Better hydration = Faster METABOLISM
• PREGNANCY – Good to use before, during & after labor;
Helps CANCER patients stay hydrated
• — Recommended by nutritionalists at Dana-Farber Cancer Institute

As For CONS, I could not find any. It just may not have enough of something, or too much of another thing for one particular person.

There are a few that are not listed here that are more protein drinks that have different ranges of pureness. Some are so pure for protein that the taste is pretty intense, but you can make it better if you get the powder, and make a shake with bananas and different fruits and stuff for a shake. You could even add different things to a better tasting one to mix things up and to just have some fun.

Here are different links to the same website showing three different really good protein drinks.

Myoplex:

http://www.bodybuildingforyou.com

Isopure:

http://www.bodybuildingforyou.com

Personally, the one I go with is Myoplex Lite, because it is pretty natural, with a good amount of protein, but it is not too natural so it is unbearable. I really like it’s taste.

BELOW IS THE AMOUNT LISTED PER AGE GROUP HOW MUCH PROTEIN A PERSON SHOULD CONSUME DAILY PER POUND OF THEIR TOTAL BODY WEIGHT. So for example, if an 8-month-old baby is 22 lbs, than that baby will need 2.2 x 22 grams of protein daily, or 48.4 grams of protein. Exceeding the amount needed daily has no health benefits to help build more muscles, and can actually create long term damaging effects to things like your kidneys, and can drain your bones of its calcium. (http://diet.lovetoknow.com/wiki/Side_Effects_of_Too_Much_Protein_in_the_Diet)

It can also put your other bodily systems under stress. (http://www.medicinenet.com)

Daily Protein Requirements
Age RDA*
0–6 months 2.2
6 months–1 year 2.0
1–3 years 1.8
4–6 years 1.5
7–10 years 1.2
11–14 years 1.0
15–18 years 0.9
19 years and older 0.8

Remember that there are tons of protein and sports drinks, so if you try a few you do not like or are pretty expensive, chances are good that somewhere you can find one that you like at a good price. Good Luck(:

I have always been paranoid about getting different kinds of food poisonings and not knowing the symptoms. A pathogen is ‘any disease producing agent, like a virus, bacterium or other microorganism,’ according to dictionary.com.
Here is chart of Different Foodborne Pathogens, what food they are in and what their symptoms are so you know what to look out for. Unfortunately, it can be pretty tricky to pinpoint what it may have been that you ate or when, because some symptoms do not show up until sometimes weeks or a whole month later! The top three listed are examples of bacteria, while the bottom two are examples of viruses.

Carbohydrates are my favorite things to consume and they are very important to have in your diet. Your brain alone normally uses 500 calories worth of carbohydrates per day!! To explain the “calories worth of Carbohydrates”, every carbohydrate is worth 4 calories. So if a piece of bread has 20 grams of carbohydrates, the carbs contribute 100 calories to the piece of bread. Or to show you in equation form:

Carbs x 4 = Calories or 20 x 4 =100 calories

Sooo.. your brain alone normally uses 125 grams of carbohydrates per day!! Carbohydrates are so important, that dietary recommendations suggest that 58% of total calorie intake come from Carbs!!

Here are a coupla FACTS about Carbohydrates:

Different kinds of Carbohydrates-

Complex Carbohydrates-These are the Good Carbohydrates to eat, the kinds from fresh fruits and vegetables and natural foods.

Refined(simple) Carbohydrates-(or Simple Sugars) These are the BAD Carbs, coming from cookies, cakes, candy, etc. These are known for leading to tooth decay, diabetes, obesity and cardiovascular disease.

CHO= Carbohydrates
Okay, just to shorten things up a bit, CHO also means Carbohydrates, and it stands for CARBON, HYDROGEN, and OXYGEN because these three components make up Carbohydrates(:

More reasons to eat up CHO=
—CHO are able to be used by any cell within the body.
—CHO save protein for the use of building and maintaining all tissue within the body.

Here are some FOODS that are great ways to get Great Carbohydrates:
Fruits

Vegetables

Tubers (roots like ginger, potatoes and yams)

Legumes(beans)

Pasta

Grains and Breads

Don’t feel guilty about eating them, just mix it up. Even the refined carbs are alright in moderation(: Now go eat!!!