How to Really Make Your Diet Work For You

first of all, you need to understand, that your body needs a proper Balanced Nutrition Diet, with a proper daily amount of: vitamins, proteins, minerals and carbohydrates.
Get into a habit of eating exactly 3 Meals a day.
1. Eat breakfast within one hour of rising.
Breakfast provides at least 30 percent of the total energy and nutrition needed to sustain the human body during the whole day. And therefore it is very important to have a proper breakfast and not to skip it.
2. Have a healthy low-fat lunch snack.
Have a healthy snack in your lunch time, low fat yogurt for example, to keep your energy running.
3. Have your dinner three hours before your bedtime.
Have a Proper dinner three hours before your bedtime; never go to bed on a full stomach.
Drink at least 2 liters of water a day. 2 liters of water a day would help your body to burn calories more effectively and to get rid of toxins.
Exercising is a KEY.
By exercising, your body gets an advantage of many physiological benefits such as:
 Weight Control by elevating your metabolism so that you burn more calories daily.
 The Boost in your energy level
 Strengthening of your heart and lungs
ާ退ޯ瀀7 Improvement in your self-image and self-confidence.
So, don’t forget to exercise at least 10 minutes a day.
Try to avoid using fats. Try to keep the fat level in your cooking as low as possible.
Make Calcium your friend. Include as much calcium as you can in your daily diet by eating:
 Oranges
 Broccoli
 Soybeans
 Tofu
 Sunflower Seeds
 Papaya
And other sources of calcium. Calcium is a crucial element for bone metabolism. Calcium deficiency is very common. The “Average” American diet does not even come close to meeting the normal calcium requirements:
425 mg. a day for Men
450 mg. a day for Women

So, to sum it up:
1. Have exactly 3 meals a day
2. Drink at least 2 liters of water a day
3. Exercise at least 10 minutes a day
4. Avoid fats
5. Make calcium your friend
By following these 5 simple rules, you will be losing weight in no time.

Will Taking Vitamin B2(riboflavin) Help Prevent Cataracts?

Will Taking Vitamin B2(riboflavin) Help Prevent Cataracts?
No , it won’t. Rats who are made deficient in b2 develop cataracts and order eye disorders. People who take in too little B2 may develop burning and itching eyes which tear easily, but cataracts. If you have eye symptoms that have been linked to B2 deficiency, try taking 2 milligrams of the vitamin daily . The will relieve the symptoms if they are really due to a deficiency

10 Ingredients in Weight Loss Pills

Looking for help with losing weight? Help that goes beyond the usual lifestyle changes, portion control advice and exercise routines? Weight-loss supplements touting names like "fat burner" and "thermo max" can be enticing. But do they work? And even more important, in the wake of the Food and Drug Administration's recent ban on ephedra, are they safe?

In this article, Environmental Nutrition provides a snapshot of 10 of the most popular ingredients currently in supplements for weight loss.

Chitosan
Made from the shells of lobsters, shrimp and other shellfish, chitosan is an indigestible fiber. It is supposed to help weight loss by binding with the fat you eat, blocking its absorption. However, studies do not support this claim. Side effects include constipation and gas. People with shellfish allergies should beware.

Chromium
Most often present as chromium picolinate, it has been promoted to boost lean mass and decrease body fat. Though study findings have been inconclusive, an analysis of several studies recently concluded that supplementing with 200 to 400 micrograms of chromium picolinate could result in about a 2.5-pound weight loss per week in some people. Other studies have found a loss of body fat and an increase in muscle tissue, with no change in weight. Still others have found no effect at all. Though some laboratory studies have raised safety issues, a large number of human studies suggest it is safe.

Citrus Aurantium (Bitter Orange)
This herbal extract is a natural source of synephrine (a compound similar to ephedrine) and the supplement industry's current answer to the ephedra ban. But there are no published studies to show it is an effective supplement for weight loss. And like ephedra, its side effects include an increase in blood pressure; Environmental Nutrition recommends avoiding it.

Conjugated Linoleic Acid (CLA)
Both animal and human research hints at a possible role for CLA in reducing body fat and increasing lean body mass, but it's not quite ready for prime time. None of the human studies have been long-term. CLA is currently being studied in combination with chromium picolinate. CLA is found naturally in dairy foods and beef and is generally considered safe.

Garcinia Cambogia
The extract from Garcinia cambogia fruit rind contains hydroxycitric acid (HCA), which supposedly curbs food intake, weight gain and storage of excess calories as fat. However, studies have failed to prove G. cambogia is an effective weight-loss aid. The most common side effects are upper respiratory and gastrointestinal symptoms.

Guarana
Caffeine is the effective ingredient in guarana plant seeds. Guarana may have a mild appetite suppressant effect over the short term. It was often used in combination with ephedra until ephedra was banned. The potential side effects are those of caffeine overdose-insomnia, restlessness, anxiety or panic.

Hydroxymethylbutyrate (HMB)
HMB is a natural byproduct of the breakdown of the amino acid leucine. HMB supplements are used by body builders in hopes of increasing muscle mass. A few small studies have suggested that HMB increases lean mass and decreases body fat when combined with weight training. However, studies with overweight and obese people are needed.

Plantago Psyllium
Psyllium is a water-soluble fiber from Plantago ovato seeds. Taken before a meal, it may make you feel full, causing you to eat less. While it is proved to aid constipation (that's how Metamucil works), it has not been proved as an effective weight-loss aid.

Pyruvate
Pyruvate formulas boast that they stimulate metabolism and reduce body fat. Pyruvate is found naturally in food and in the body as a result of the breakdown of carbohydrates and protein. Some studies have shown a weight-loss benefit with pyruvate supplements. But the people in the studies also exercised and cut back on calories. Moreover, the dosage used in the studies was high, requiring a handful of tablets each day. Experts say the case for pyruvate to aid weight loss is weak.

Yerba mate
Brewed into a tea, bitter Yerba mate is high in caffeine. Used in combination with other caffeine-containing herbs, like guarana and damiana, it was found in one study to delay stomach emptying time and aid weight loss. The study was short (45 days), so conclusions on keeping the weight off cannot be made.

The Bottom Line
Though all are relatively expensive and none are proved, of these top popular weight-loss contenders, chromium picolinate and CLA are probably the most studied. If you've already made up your mind to go the supplement route, you might want to give them a try. Just don't expect miracles and check with your doctor first.
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If I drink a little alcohol,do I need extra vitamins?

People who drink a lot of alcohol usually do not eat well ,so they are likely to have vitamin deficiencies , particularly of B vitamins. In fact, injections of B vitamins are often part of the treatment given to alcoholics
If you drink moderately , averaging two or fewer drinks a day, you are probably getting all the vitamins you need in foods. If you wish , you can take an RDA- level multivitamin for insurance. If you regularly drink more than this moderate amount you should discuss the need for supplementation with your doctor.

Will vitamins make me fat?

Will vitamins make me fat?

No, they will not, You may have heard people say that since they started taking a supplement, they have gained weight . Vitamins do not have any calories (energy); they simply help to release the energy in the foods you eat. The only time a person would gain weight from taking vitamins would be if that person had been so severely deficient that he lost his appetite and/or his body could not process the food he ate.

10 Foods To Boost Male Health

Foods men should include in their diet to improve health and prevent disease. Men are different from women in all kinds of ways.. including their nutritional needs. Just as women need particular nutrients during pregnancy or for protection from breast cancer, men need nutrients that can help them maintain muscle mass, prevent prostate cancer, and more. Many foods that tend to be favorites among men are the best choices for good health. Yet a healthy diet and regular physical activity can prevent heart disease and cancer, No.1 and No.2 killers for men over 35 .
They can also enhance performance, from the board room the bedroom.
Christine Gerbstadt , MD, RD, notes that any food that is good for the cardiovascular system is also good for erectile function in men.‘Nutrients that are good for the heart improve circulation to all parts of the body, and these same nutrients provide a layer of protection against cancer and other disease,’’ says Gerbstadt, a Florida-base physician and spokesperson for American Dietetic Association.

Quality nutrients are also critical for maintaining immune function and preventing bone loss, muscle loss , oxidative damage from the environment , Of course , anyone for the (or 10) foods can’t do the job alone .An overall healthy lifestyle, which also includes not smoking and getting regular physical activity, is what’s really important for health, say the expert.

Food for men No. 1: Oysters
Could there be something to the legend that oysters are the food of love? Well, it’s true that just a few oysters each day will deliver a full day’s supply of the antioxidant mineral zinc .Zinc is involved in hundreds of body processes, from producing DNA to repairing cells. Research shows that adequate zinc may protect against cellular damage that leads to prostate cancer. Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc. You can also get your daily recommended dose of 11 milligrams a day by eating other shellfish, lean beef, lean pork, or legumes.

Food for men No.2: Bananas
Bananas are a great portable source of quick energy and are rich potassium , which is needed to regulate nerves ,heartbeat and , especially, blood pressure. Diet rich in potassium and magnesium ( which is also found in bananas) can reduce the risk of stroke. As a super source of vitamin B-6 , banana s can also aid your immune system, help form red blood cells, ensure well functioning nervous system, and assist protein metabolism. So enjoy a banana each day, at breakfast on your whole cereal or before your workout. Not a banana fan? Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.

Food for men No.3: Whole GrainsMost men get enough carbs in their diets, but they tend to be the wrong kind , experts say. ‘‘ A diet rich in whole grains provider fiber, vitamins, minerals all the co-factors for heart health, building muscles, and keeping waistlines small,’’. Oatmeal and barley are rich in soluble fiber , full of B vitamins that can help lower LDL or ‘ ‘bad’’ cholesterol, and are also good for the prostate. 10-25 grams of the soluble fiber like apples pears, and beans are recommended. When buying grain products, look for those whose label says they have least 3-5g fiber per serving. To avoid digestive problems, increase your fiber intake gradually, and don’t forget to drink plenty of water.

Food for men No.4: Plant Stanols
Stanols are naturally occurring substances in fruits and vegetables that have been shown lower mildly elevated blood cholesterol levels. Manufacturers are now adding concentrated versions them to products like margarine, yogurt, orange juice , and granola bars. ‘‘Men should regularly include a total of 2 grams of plant stanols , taken in two doses with meals to help inhibit absorption of cholesterol in the intestine.’’

Food for men No.5: Soybeans
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk, says Gerbstadt . And ‘‘according to a recent study, eating 25 grams or about I ounce of soy protein a day can help decrease cholesterol,’’ Farrell says. The FDA has approved a health claim for food labels that says having 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, can help reduce the risk of heart disease. Try to eat a few servings a day of soy products, such as soy nuts, soy milk , soy cheese , veggie burgers tofu, edamame.

Food for men No.6: Berries or Cherries
The violet ,blue, and red colors in all kinds of berries and cherries are responsible for the healthy properties of these fruits. These little jewels are chock-full of the health-protecting flavonoid anthocyanin. ‘‘ Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C , so make sure you include these delicious and low –calorie fruit so help meet your 5+ servings of fruits each day. Adding berries to the diet may even help slow the decline in brain function that can occur with aging. Large studies show the more produce you eat the better ., but specifically berries (blackberries, blue berries , strawberries , raspberries, cranberries, and cherries) can enhance brain function and keep your brain healthy.

Food for men No.7: Red orange Vegetables
Vitamin C and beta- carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun. Vitamin C is involved in collagen production , Beta-carotene converts to the active form of vitamin A, which help to repair epithelial or skin cells. ’’But for that matter, just about any vegetable should be on the list of top foods for men(and woman). Dark , leafy greens and any nutrient-rich vegetable can help reduce the risk of enlarged prostate, according to recent study in The American Journal of Clinical Nutrition. Men whose diets are high in nutrients found in vegetables….like vitamin C, beta-carotene, potassium were found to be less likely to develop being prostatic hyperplasia(BPH), or enlarged prosta.

Food for men No.8: Nuts
Nuts are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health. Selenium also helps lower LDL or ‘‘ bad ’’cholesterol and reduces the incidence of blood clots and heart disease.

Food for men No.9: Broccoli
While virtually all vegetables deserve a place on the super foods list, cruciferous vegetable like broccoli are helpful in the prevention of heart disease and cancer . it’s loaded with vitamin C , beta-carotene, potassium and phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties. A recent Harvard study found that participants who had five servings a week of cruciferious vegetable were half as likely as other to develop bladder cancer, a cancer that affect two to three times as many men as women. This super-nutritious green vegetable may also help lower level of homocycteine, an amino acid associated with risk of heart disease and stroke. Don’t care for broccoli? Go for other cruciferous choices like cabbage bok choy, shredded broccoli slaw, cauliflower, or Brussels sprouts. And did you ever wonder where team ‘‘cruciferous’’ originates? ‘‘It is not because they are crunchy vegetables, but when the buds from group of vegetables sprouts, their leaves form a cross like a crucifix, ’’ explains Denver dietitian Mary Lee Chin, MS, RD.

Food for men No.10: Fatty Fish
No list of super foods would be completed without the healthy fat, omega-3 fatty acids. These polyunsaturated fats are the preferred form of fats in your diet for many reasons. They can benefit the heart , circulation and immune system and reduce the risk of prostate cancer, among other things. ‘‘Omega -3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride[blood fat] levels reduce ashes and pains in athletes, and offer relief with certain kinds of arthritis,’’ Fatty fish(salmon , sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids. In fact the American Heart Associated recommends that everyone eat fish twice weekly. You can also get omega -3s in plant- base foods, like flaxseed, walnut, soy, canola oil, and fortified products such as eggs. But there are other good reasons to eat fish. ‘‘Fatty fish are also good source of vitamin D, a nutrient that tends to be deficient in our diets and [which] in adequate supply can help prevent cancer, type 2 diabetes , high blood pressure and bone disease, ‘‘says Bauer .