Tuesday, July 30, 2013

French Kids Don't Have ADHD

Suffer the Children,......Or why don't French children have ADHD? French children don't need medications to control their behavior. The case against labeling and medicating children, and effective alternatives for treating them, by Marilyn Wedge, Ph.D on Psychology Today.

In the United States, at least 9% of school-aged children have been diagnosed with ADHD, and are taking pharmaceutical medications. In France, the percentage of kids diagnosed and medicated for ADHD is less than .5%. How come the epidemic of ADHD—which has become firmly established in the United States—has almost completely passed over children in France?

Is ADHD a biological-neurological disorder? Surprisingly, the answer to this question depends on whether you live in France or in the United States. In the United States, child psychiatrists consider ADHD to be a biological disorder with biological causes. The preferred treatment is also biological--psycho stimulant medications such as Ritalin and Adderall.

French child psychiatrists, on the other hand, view ADHD as a medical condition that has psycho-social and situational causes. Instead of treating children's focusing and behavioral problems with drugs, French doctors prefer to look for the underlying issue that is causing the child distress—not in the child's brain but in the child's social context. They then choose to treat the underlying social context problem with psychotherapy or family counseling. This is a very different way of seeing things from the American tendency to attribute all symptoms to a biological dysfunction such as a chemical imbalance in the child's brain.

French child psychiatrists don't use the same system of classification of childhood emotional problems as American psychiatrists. They do not use the Diagnostic and Statistical Manual of Mental Disorders or DSM. According to Sociologist Manuel Vallee, the French Federation of Psychiatry developed an alternative classification system as a resistance to the influence of the DSM-3. This alternative was the CFTMEA (Classification Française des Troubles Mentaux de L'Enfant et de L'Adolescent), first released in 1983, and updated in 1988 and 2000. The focus of CFTMEA is on identifying and addressing the underlying psychosocial causes of children's symptoms, not on finding the best pharmacological bandaids with which to mask symptoms.

To the extent that French clinicians are successful at finding and repairing what has gone awry in the child's social context, fewer children qualify for the ADHD diagnosis. Moreover, the definition of ADHD is not as broad as in the American system, which, in my view, tends to "pathologize" much of what is normal childhood behavior. The DSM specifically does not consider underlying causes. It thus leads clinicians to give the ADHD diagnosis to a much larger number of symptomatic children, while also encouraging them to treat those children with pharmaceuticals.

The French holistic, psychosocial approach also allows for considering nutritional causes for ADHD-type symptoms—specifically the fact that the behavior of some children is worsened after eating foods with artificial colors, certain preservatives, and/or allergens. Clinicians who work with troubled children in this country—not to mention parents of many ADHD kids—are well aware that dietary interventions can sometimes help a child's problem. In the United States, the strict focus on pharmaceutical treatment of ADHD, however, encourages clinicians to ignore the influence of dietary factors on children's behavior.

MyAchingKnees comment: I am disappointed in this article as the word nutrition only appears once, and even then there is no real information pertaining to what I believe is a root cause for ADHD or ADD symptoms in children - poor nutrition. I have seen three friends of mine with children under 10 years old, two boys and one girl, at their wits end with their children’s behavior, one of which was kicked out of 1st grade. I asked them to try a quality nutritional daily multi supplement and a Omega 3 supplement for at least month as well as limiting the high glycemic carbs they were allowing their children to eat....high sugar juices, pop-tarts, instant oatmeal and sugary cereal. All three did these simple things, and attributed the behavior change in their children to these small changes in nutrition and adding a high quality supplement to ensure their children received the daily nutrients they needed. And undoubtedly, some of the reasons the French enjoy a much, much lower rate of ADHD/ADD diagnosis' is their cultural diet with includes many foods rich in Omega 3 which are thought to drasically help brain and cognitive functions.

And then, of course, there are the vastly different philosophies of child-rearing in the United States and France. These divergent philosophies could account for why French children are generally better-behaved than their American counterparts. Pamela Druckerman highlights the divergent parenting styles in her recent book, Bringing up Bébé. I believe her insights are relevant to a discussion of why French children are not diagnosed with ADHD in anything like the numbers we are seeing in the United States.

From the time their children are born, French parents provide them with a firm cadre—the word means "frame" or "structure." Children are not allowed, for example, to snack whenever they want. Mealtimes are at four specific times of the day. French children learn to wait patiently for meals, rather than eating snack foods whenever they feel like it. French babies, too, are expected to conform to limits set by parents and not by their crying selves. French parents let their babies "cry it out" if they are not sleeping through the night at the age of four months.

French parents, Druckerman observes, love their children just as much as American parents. They give them piano lessons, take them to sports practice, and encourage them to make the most of their talents. But French parents have a different philosophy of discipline. Consistently enforced limits, in the French view, make children feel safe and secure. Clear limits, they believe, actually make a child feel happier and safer—something that is congruent with my own experience as both a therapist and a parent. Finally, French parents believe that hearing the word "no" rescues children from the "tyranny of their own desires." And spanking, when used judiciously, is not considered child abuse in France.

As a therapist who works with children, it makes perfect sense to me that French children don't need medications to control their behavior because they learn self-control early in their lives. The children grow up in families in which the rules are well-understood, and a clear family hierarchy is firmly in place. In French families, as Druckerman describes them, parents are firmly in charge of their kids—instead of the American family style, in which the situation is all too often vice versa.

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Friday, July 26, 2013

Can Fish Oil Boost Cancer Risks?

MyAchingKnees comment: A friend of mine brought to my attention. There were actually several recent articles concerning prostate cancer. One article on a new laser technique to remove any suspect spots on the prostate therefore bypassing side effects; another article that stated PSA blood level testing was inconclusive in determining prostate cancer or risk of prostate cancer in men. Then this latest article about Omega 3's increasing prostate cancer risk. 

About 10 years my PSA level hit 3.9 where 4.0 was the warning call for a visit to the urologist. Since I have been on high quality, pharmaceutical grade supplements, my PSA levels have been 0.7 and 0.6, so low that I now ony get them checked every 3 years. All this while also taking an Omega 3 supplement. I do not think that Omega 3's that helped lower my PSA level,.....I think a optimal dose of daily nutrients did that, I do think that Omega 3's have helped my cognitive function and my joint pain, which is minimal if at all. 

While there is little to no proof, or belief, in the mainstream Medical Community that nutritional supplements can help with any degenerative disease, I also fail to find any literature in medical journals that jamming a sharp stick in your eye is bad for you. 

Me? I will continue to take my Omega 3 supplement daily. And I say proof's in the pudding.

Here is the article, titled "Can Your Fish Oil Habit Boost Cancer Risks?" by Samantha Cassetty, M.S., R.D., and posted on Good Housekeeping|Healthy Living

New headlines about omega 3s and cancer risk are generating buzz -- no surprise given the startling conclusions that fish oil raises the risk of prostate cancer by a frightening 44% among men with the highest levels of these fats in their blood. Even more alarming: The study found that compared to those with the lowest blood levels of these fats, men with the highest amounts are at a whopping 71% greater risk of the disease. Scary!

What the headlines don't say is that the study, while important in advancing our knowledge of omega 3s and their impact on the development of cancer, wasn't designed to determine cause. Meaning, it's unclear if the fish oil is at play or if there's something else about fish-oil-eating men that raises their risk. (Maybe men who have high levels of fish fats in their blood also favor another food or supplement that's the real culprit. Or maybe these guys took supplements to make up for a crummy diet.) And since the study didn't consider participants' eating habits, researchers can't put the blame on fish or pills, though they caution against supplements since they're such a concentrated source of the nutrient.

Most health authorities suggest eating two servings of seafood each week -- an amount that protects against heart disease, the leading cause of death among men and women. It's reassuring to me that in the recent study, the difference in blood levels between those with the lowest and highest figures exceeds the amount you'd get from eating salmon twice a week (a notable source of the nutrient).

As a nutritionist, I always favor food forms of nutrients to pill versions. From what I've seen, I still think it's safe, and even wise, to aim for two servings of seafood per week. A number of studies link fish fats to healthy outcomes, like a lower risk of heart disease, stroke, skin cancer, mood disorders, and more. But bear in mind that when it comes to nutrients, more is not necessarily better. Eat fish a couple of times a week and on other nights, have chicken, turkey, or a vegetarian meal that takes advantage of the season's fresh produce. If you're a supplement taker, you may want to talk to your doctor or dietitian about the pros and cons based on your diet and history.

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Sunday, July 21, 2013

Supplements for Weight Loss

From an article on Women's Health titled "7 Best Supplements for Weight Loss"

Just another twist on the age old wisdom of eating less and eating right and living a physically lifestyle,...not just for losing weight but for living a healthy lifestyle. But the reader must be aware that there is no single miracle nutrient for anything. I believe you must intake all nutrients so that they can synergistically work together to give you optimal health.   

You can lose weight without starving yourself or drastically restricting your food choices. You can eat reasonable portions and put in reasonable workouts at the gym, and you can shed fat while you do it.

How? It all comes down to eating the right combination of foods--foods that will shift your body out of fat-storage mode and into fat-melting mode. Specific vitamins and nutrients can actually help to flip an internal switch that signals cells throughout your body to burn more calories, wasting many of those calories as heat. Without these important nutrients, the opposite happens. Your body holds onto fat. Your metabolism slows and your weight-loss efforts become an exercise in futility.

Optimize these critical fat-melting nutrients so you can finally drop those stubborn pounds and keep them off for good. In this way, you can still consume reasonable portions and put in a reasonable amount of exercise. Yes, you still have to watch your portions. Yes, exercise is still important. But fat-melting foods work in your favor so you can eat and move in a way that is reasonable, effective, and realistic for life.

Vitamin D

How It Melts Fat: Study after study shows that vitamin D helps to ensure body cells listen and respond to insulin, a hormone secreted from your pancreas. One of its jobs is to help glucose get into body cells, which burn glucose for energy. How well insulin pushes glucose into cells is called "insulin sensitivity." The more sensitive your cells are to insulin, the better. The less sensitive they are to insulin, the more likely the calories you eat will end up in your fat cells.

When levels of D are low, levels of parathyroid hormone (PTH) rise. Higher than normal levels of PTH trigger a series of reactions that eventually lead to fat cells converting sugar into fat and hoarding fat rather than releasing it to be burned, explains Michael B. Zemel, PhD, director of the Nutrition Institute at the University of Tennessee in Knoxville.

A lack of vitamin D may also interfere with leptin, a hormone that signals your brain to stop eating. Your body doesn't know when it's full, so you continue to eat.

There is a substantial belief that there are many other benefits of Vitamin D among them an enhanced immune system and bone health.  


How It Melts Fat: Calcium is a mineral that works in tandem with D to help you shed fat. Calcium is stored in fat cells, and researchers think that the more calcium a fat cell has, the more fat that cell will release to be burned. Calcium also promotes weight loss by binding to fat in your GI tract, preventing some of it from getting absorbed into your bloodstream.

Abut everyone believes the a lack of calcium, as well as magnesium can ensure an early on-set of types of arthritis and joint pain.   


How It Melt Fat: In addition to keeping hunger in check, eating protein at every meal helps to keep body composition--the amount of fat relative to muscle--in better proportion. Along with calcium and D, protein helps you to preserve muscle mass as you drop pounds. A recent study out of the University of Illinois found that women who consumed protein twice daily lost 3.9 percent more weight than women who consumed less of it on a diet. They not only lost more weight, they also got stronger as they did so, with their thigh muscles alone ending up with 5.8 percent more protein at the end of the diet than before.

Omega-3 Fatty Acids

How They Melt Fat: omega-3s enable weight loss by switching on enzymes that trigger fat-burning in cells. They also help to boost mood, which may help reduce emotional eating. And omega 3s might improve leptin signaling in the brain, causing the brain to turn up fat burning and turn down appetite. Fatty fish like salmon (which are also high in vitamin D) are one of the richest sources of this fat. Other foods, such as some nuts and seeds, contain a type of fat that can be converted into omega-3s after ingestion.

Wow!  Wehere do we start to talk about the benefits of Omega 3 Essential Fatty Acids?  It's no secret that Lovaza,a prescription grade purified fish oil is prescribed for people with high cholesterol.  But do yourself a favor,...don't take off the shelf non-pharmacuetical grade Fish Oil.  It is widely believed that these food grade fish oil supplements have the highest concentrates of toxins.  

Monounsaturated Fatty Acids (MUFAs)

How They Melt Fat: One Danish study of 26 men and women found that a diet that included 20 percent of its calories from MUFAs, a type of fat found in olive oil, nuts, seeds, avocados, peanut butter, and chocolate, improved 24-hour calorie burning by 0.1 percent and fat burning by 0.04 percent after 6 months. Other research shows that MUFAs zero in on belly fat. Specific foods that are high in MUFAs--especially peanuts, tree nuts, and olive oil--have been shown to keep blood sugar steady and reduce appetite, too.

Conjugated Linoleic Acid (CLA)

How It Burns Fat: CLAs are potent fat burners that are found, along with D and calcium, in dairy products. They are fatty acids that are created when bacteria ferments the food in the first part of the stomach of cows, sheep, and other ruminant animals. The CLA that is created through fermentation then makes its way into the meat and milk of these animals.

When we consume these foods, the CLA helps blood glucose enter body cells, so CLA can be burned for energy and not stored as fat. CLA also helps to promote fat burning, especially in muscles, where the bulk of our calorie burning takes place.

Note: There's a downside to this fat melter. Most of these studies involving CLA were performed using huge amounts of CLA--amounts that you'd only be able to consume if you ate 40 pounds of beef at once. (We don't know about you, but we certainly can't eat 40 pounds of beef for dinner.) While you might not be able to consume enough of it through food alone to melt off a huge amount of fat, but you can consume enough of it to help nudge your metabolism into a fat-burning state. And when you add it to the other fat melters--especially the D, calcium, and protein--you will create the perfect environment for total-body fat burning.


How They Melt Fat: Polyphenols are the antioxidants that give green tea its health-and metabolism-boosting punch. Research shows they boost resting metabolic rate by up to a whopping 17 percent, helping the body to burn more fat. One recent study done on rats found that EGCG, the polyphenol in green tea, blocked weight gain and prevented metabolic syndrome when rats were fed a high-fat diet. You can actually feel this effect after you drink the tea. Your body will literally heat up as your cells waste calories as heat. Green tea is a great winter elixir for that reason. Drink a cup whenever you feel chilled and are tempted to eat even though you are not really that hungry. The tea will warm and soothe you, reducing hunger and cravings.

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Wednesday, July 17, 2013

Foods You Should Not Eat Again

From a Real Farmacy article from the same name, "Foods You Should Not Eat Again", posted on the RealFarmacy.com website

1) White bread, refined flours. By definition, white bread and refined flours in general are toxic for your body because they have been stripped of virtually all vitamins, minerals, fiber, and other important nutrients. Because of this, the body does not know how to properly digest and assimilate these so-called foods, which can lead to health problems. Refined white flour has also been bleached with chlorine and brominated with bromide, two poisonous chemicals that have been linked to causing thyroid and organ damage. http://drlwilson.com/ARTICLES/BREAD.htm

2) Conventional frozen meals. Most conventionally-prepared frozen meals are loaded with preservatives, processed salt, hydrogenated oils and other artificial ingredients, not to mention the fact that most frozen meals have been heavily pre-cooked, rendering their nutrient content minimal at best (especially after getting microwaved again at home). With the exception of a few truly healthy frozen meal brands such as Amy’s and Organic Bistro, most frozen meals are little more than disease in a box, so avoid them in favor of fresh foods. http://www.4us2be.com

3) White rice. Like white bread, white rice has been stripped of most of its nutrients, and separated from the bran and germ, two natural components that make up rice in its brown form. Even so-called “fortified” white rice is nutritionally deficient, as the body still processes this refined food much differently than brown rice, which is absorbed more slowly and does not cause the same spike in blood sugar that white rice does. http://globalnaturopath.com

4) Microwaveable popcorn. This processed food is a favorite among moviegoers and regular snackers alike, but it is one of the unhealthiest foods you can eat. Practically every component of microwaveable popcorn, from the genetically-modified (GM) corn kernels to the processed salt and preservative chemicals used to enhance its flavor, is unhealthy and disease-promoting. On top of this, microwaveable popcorn contains a chemical known as diacetyl that can actually destroy your lungs. If you love popcorn, stick with organic kernels that you can pop yourself in a kettle and douse with healthy ingredients like coconut oil, grass-fed butter, and Himalayan pink salt. http://www.naturalnews.com

5) Cured meat products with nitrates. Deli meats, summer sausage, hot dogs, bacon, and many other meats sold at the grocery store are often loaded with sodium nitrite and other chemical preservatives that have been linked to causing heart disease and cancer. If you eat meat, stick with uncured, nitrite and nitrate-free varieties, and preferably those that come from organic, grass-fed animals. http://www.naturalnews.com/028824_processed_meat_heart_disease.html

6) Most conventional protein, energy bars. By the way they are often marketed, it might seem as though protein and energy bars are a strong addition to a healthy diet. But more often than not, these meal replacements contain processed soy protein, refined sugar, hydrogenated fat, and other harmful additives that contribute to chronic illness. Not all protein and energy bars are bad, of course — Thunderbird Energetica, Organic Food Bar, Boku Superfood, Vega Sport, PROBAR, and Zing all make healthy protein and energy bars. Just be sure to read the ingredient labels and know what you are buying.

7) Margarine. Hidden in all sorts of processed foods, margarine, a hydrogenated trans-fat oil, is something you will want to avoid at all costs for your health. Contrary to popular belief, butter and saturated fats in general are not unhealthy, especially when they are derived from pastured animals that feed on grass rather than corn and soy. And if animal-based fats are not for you, stick with extra-virgin coconut oil or olive oil rather than margarine. http://www.naturalnews.com/027865_saturated_fat_health.html

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Saturday, July 13, 2013

12 Foods Nutritionists Eat

Written by Meghan Rabbitt on health Yahoo these are the 12 Foods that Nutritionists Eat.  We are making a lot of our vegetable and fruit smoothies with Almond Milk, blue berries, and kale.  High Protein Greek Yogurt occupies one shelf in our fridge.    

The Healthy Dozen foods that most Registered Dieticians eat although even the experts can't come to a consensus on the best diet tips to follow, but these are the picks every dietitian stashes in her kitchen for energy, health, and a great-looking bod.

Dark Berries

"A bowl of berries is what most nutritionists have when they're craving something sweet. Berries are jam-packed with fiber, vitamins, and antioxidants—crucial for aging well. We favor super-dark berries, like blueberries and blackberries, because they have the highest doses of those powerful antioxidants." —Keri Glassman, a dietitian in New York City and author of The New You and Improved Diet

Almond Milk

"No matter what we think about dairy, most of us agree that it's too easy to overdo. Yogurt, cheese—even that whey protein in an energy bar is dairy. It sneaks into more than you might expect. That's why R.D.'s love unsweetened almond milk. It has a consistency similar to cow's milk but half the calories—and you still get vitamin E. I love using almond milk in smoothies, and I also swap it for milk when I make oatmeal and pudding." —Carolyn Brown


"This is one of those powerhouse spices every R.D. tries to work into her diet. Research shows that just half a teaspoon a day can help regulate blood sugar—and when our blood sugar drops, we feel hungry, so cinnamon can curb your appetite. I add a teaspoon to my coffee beans before I grind them; it infuses my coffee with flavor and health benefits." —Jennifer McDaniel, a registered dietitian nutritionist in St. Louis and an Academy of Nutrition and Dietetics spokesperson.


"Every dietitian I know agrees that avocados are a must-eat food. They are a great source of healthy fats, which help fill you up so you'll be less likely to want a snack later on. Plus, they taste really decadent. I love putting avocado slices on my salad; research shows that it helps your body absorb nutrients. And they are the perfect food if you're on the go. When I fly, I stash an avocado in my carry-on. I cut it in half, sprinkle on a little salt and pepper, grab a few crackers, and I've got a perfect plane snack." —Carolyn Brown, , a registered dietitian at Foodtrainers in New York City

Greek Yogurt

"Dietitians are a little obsessed with Greek yogurt, but for good reason: It's got two times the protein and less sugar than regular yogurt; it's filled with probiotics, which help keep your immune system strong; and it's lower in lactose than other dairy—great for someone with lactose intolerance." —Kate Geagan, a dietitian in Park City, UT, and author of Go Green, Get Lean


"You'll find a carton of eggs in any R.D.'s fridge, including mine. Eggs have gotten a bad rap due to their cholesterol content, but research shows there's limited evidence linking egg consumption and heart disease. Plus, this protein-rich food has 70 calories, 13 vitamins and minerals, and the anti-inflammatory nutrient choline, which most Americans need." —Jennifer McDaniel

Extra Virgin Olive Oil

"Dietitians love it when good taste, nutrition, and health meet—and extra-virgin olive oil is a triple win. It's teeming with antioxidants and good-for-you mono unsaturated fats, and it's delicious. I always buy it in a dark-colored bottle; light can oxidize the oil, minimizing some of the health benefits." —Kate Geagan


"This is every nutritionist's 'convenience food.' In just a quarter cup, you get fiber, protein, carbohydrates, and healthy fat from the olive oil." —Jennifer McDaniel


"Too many of my clients steer clear of nuts because they're high in fat, but dietitians eat them because we know that monounsaturated fat, in moderation, can help you maintain your weight or even lose. Almonds and walnuts are my favorites. They satisfy a crunchy craving, and the fat-fiber combo fills me up. Nuts are also loaded with protein, antioxidants, and a variety of vitamins and minerals." —Keri Glassman


"If there's one veggie that every nutritionist across the country eats and recommends, it's kale. That's because the leafy green is so nutrient-dense. It's loaded with vitamins K, A, and C, fiber, and calcium. And it's packed with so many cancer-preventative antioxidants and anti-inflammatory nutrients. My favorite way to eat more is making kale chips, a total party favorite and kid pleaser. Just rip up the kale, massage a little olive oil into the leaves, and bake at 375°F for 10 to 15 minutes. They're as good as potato chips!" —Carolyn Brown

Water With Lemon

"A lot of my dietitian friends start their day by drinking water with lemon, and it's my morning ritual as well. Unless you're eating mostly whole, plant-based foods, the pH balance in your digestive system is probably on the acidic side. Lemon is very alkaline and helps bring the body back to an ideal balance, which is important for overall health. Plus, downing a big glass of water right after you wake up is a great way to get your digestive system moving." —Carolyn Brown


"Most nutritionists reach for this grain over brown rice or wheat pasta because it's a complete source of protein, which means it has all the essential amino acids your body needs. It also contains more fiber than most grains, with five grams in every cup. And it gets better: Quinoa is packed with plant-based omega-3 fatty acids, which makes it a great way to get those anti-inflammatory fats in your diet." —Jennifer McDaniel

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Monday, July 8, 2013

5 Weird Signs that You're Vitamin-Deficient

Decent article on nutrient deficiencies from yahoo,.....

When your body is trying to tell you something—for example, that you're skimping on critical vitamins—it may go to some strange lengths. "With today's diet of processed foods, it's easy to become vitamin-deficient, either by not eating enough of the right foods or not absorbing them properly due to digestive issues," says Dr. Susan Blum, the founder of the Blum Center for Health and the author of the new book The Immune System Recovery Plan. "You may not get a disease, but you can end up with impaired functioning, because vitamins are cofactors for all the biochemical reactions in the body. We need them in order to function properly." That impaired functioning can sometimes manifest in mysterious ways.

Here are five unusual warning signs that you may be vitamin-deficient. The good news: Most are fixable with dietary tweaks—all the more reason to make nutrition a top priority. But if food cures don't work, be sure to check in with your doctor.

The Deficiency: Iron, zinc, and B vitamins like niacin (B3), riboflavin (B2), and B12. "It's common if you're a vegetarian to not get enough iron, zinc, and B12," Blum says. Ditto if you're skimping on essential immunity-building protein due to dieting.

The Fix: Eat more poultry, salmon, tuna, eggs, oysters, clams, sun-dried tomatoes, Swiss chard, tahini, peanuts, and legumes like lentils. Iron absorption is enhanced by vitamin C, which also helps fight infection, so combine these foods with veggies like broccoli, red bell peppers, kale, and cauliflower.

The Deficiency: Biotin (B7), known as the hair vitamin. While your body stores fat-soluble vitamins (A, D, E, K), it doesn't store most B vitamins, which are water-soluble. Body builders take note: Eating raw eggs makes you vulnerable, because a protein in raw eggs called avidin inhibits the body's ability to absorb biotin.

The Fix: Reach for more cooked eggs (cooking deactivates avidin), salmon, avocados, mushrooms, cauliflower, soybeans, nuts, raspberries, and bananas.

The Deficiency: Essential fatty acids and vitamins A and D.

The Fix: Skimp on saturated fat and trans fats, which you should be doing anyway, and increase healthy fats. Focus on adding more salmon and sardines, nuts like walnuts and almonds, and seeds like ground flax, hemp, and chia. For vitamin A, pile on leafy greens and colorful veggies like carrots, sweet potatoes, and red bell peppers. "This provides beta carotene, a precursor to vitamin A, which your body will use to make vitamin A," Blum says. "For vitamin D, though, I recommend a supplement—2,000 IU a day in one that also contains vitamins A and K, which help with D absorption."

The Deficiency: B vitamins like folate (B9), B6, and B12.

"It's a problem directly related to the peripheral nerves and where they end in the skin," says Blum, noting that these symptoms can be combined with anxiety, depression, anemia, fatigue, and hormone imbalances.

The Fix: Seek out spinach, asparagus, beets, beans (pinto, black, kidney, lima), eggs, octopus, mussels, clams, oysters, and poultry.

The Deficiency: Magnesium, calcium, and potassium.

"If it's happening frequently, it's a tip-off that you're lacking in these," Blum says. And if you're training hard, you can lose more minerals (and water-soluble B vitamins) through heavy sweating.

The Fix: Eat more bananas, almonds, hazelnuts, squash, cherries, apples, grapefruit, broccoli, bok choy, and dark leafy greens like kale, spinach, and dandelion.

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Wednesday, July 3, 2013

10 Common Nutrition Mistakes We've All Made

After getting your workout in order, the next thing that most men will start to do is take a look at their diet. Diet and workouts go hand in hand in improving your physique, enhancing your health and enabling you to be better at whatever physical activity you choose to do. That said, many men are making some serious nutrition mistakes that end up costing them in the long term. Let’s have a look at what these are so you can be sure to avoid them.  This is from ThePostGame Blog

No 10. Avoiding Pre- And Post-Workout Meals To Enhance 'Fat Burn'

Think skipping your pre- and post-workout meal will help you burn fat faster? You might want to reconsider. While it may seem logical, you must remember that it's your total calorie balance at the end of the day that matters.

Rather than denying your body the critical nutrients it needs at the time it's least likely to convert them to body fat, cut calories at some other point in the day when you just don’t need the energy. That will be far more effective

No. 9 Eliminating Fruit Because Of The Sugar Content

Has fruit received the boot from your diet? If so, you need to add it back in, because you should know the truth about sugar. While it is true that fruit does contain sugar, it's natural fruit sugar and it won't spike blood-sugar levels like table sugar will.

More importantly, the fructose found in fruit will help to re-saturate liver glycogen stores, and this is one of the deciding factors as to whether your body releases energy or not.

No. 8 Believing Herbs Are Harmless Because They're Natural

Our next nutrition mistake is thinking that you can use herbs without caution. You think herbal remedies are natural, so they must not pose any threat of side effects. But make sure you do your research before you start using a particular herb.

No. 7 Thinking Calories Only Matter For Weight Maintenance

While it is true that the amount of calories in your diet will determine whether you gain or lose weight, remember that the type of calories you take in will determine how easy it is to attain your desired calorie level. The more healthy foods you eat, the less you crave junk.

If you're eating nothing but junk food or processed snack foods, you'll likely either go way overboard with your calorie intake or have to battle with blood-sugar highs and crashes all day long -- with the corresponding hunger that comes with them.

No. 6 Avoiding All Red Meat

If you’re a man on a diet trying to really get lean, chances are good that you've eliminated red meat. Don’t be so fast to cut it out. Red meat supplies a number of important muscle-building nutrients that your body needs, including iron, zinc and vitamin B12.

Simply choose leaner cuts such as sirloin steak, venison or other game meat, and watch your portion size.

No. 5 Relying On Your Classic Standbys

There’s no question that having a routine diet does help you maintain consistency with your eating habits, but don’t let the routine get so monotonous that you're facing serious dietary boredom.

If you very rarely switch up the foods you’re eating, not only are you more likely to crave less-than-nutritious options, but you’re also more likely to suffer from a nutritional deficiency as well.

Rotate a minimum of at least five dishes per meal throughout your monthly diet plan.

No. 4 Neglecting Spices

One serious place where calories like to hide is in the condiments and sauces you’re using. Whether it's the sauce in which you cook your stir-fry or the marinade you use with your chicken, there’s a high chance it has too much cooking oil, sugar or other added, unhealthy ingredients.

Instead, try and make use of herbs and spices. They offer many health properties and will add flavor without the calories.

No. 3 Downing Sports Drinks During Your Workout

Another mistake you might be making is using sports drinks far too often during your workouts for when you're dehydrated. Unless you're exercising for hours at a time, you simply won't require the calories or electrolytes found in these beverages. Water along with a good pre- and meal will do the job perfectly.

No. 2 Relying On Multivitamins

Still can't stand the taste of most vegetables? If you've switched over completely to multivitamins and vitamin supplements to cover your bases, you're not making the right move. Multivitamins are meant to help fill nutritional gaps, not to serve as complete substitutes. While there are benefits to making multivitamins a part of your health regimen, you should get your nutrients directly from the source.
MyAchingKnees comment:   It would be nice if you could get your nutrients from whole foods, but good luck.  Quality supplements are essential to ensure you provide your body and immune system with the necesary nutrients for optimal recovery and health. 

No. 1 Believing Fresh Fruits And Vegetables Are Far Healthier Than Frozen

Many of us believe the only way to reap the health benefits of fruits and vegetables is by eating them fresh. The truth is, frozen vegetables can be just as nutritious and can be a lot more convenient. If including frozen fruits and vegetables in your diet means getting your daily intake, as opposed to not, definitely opt to use them. They’re fast, easy and taste great.

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