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The explosion of healthy eating in recent years has spawned research in natural nutrients that can enhance long term health, with one of the most widely advertised being Essential Fatty Acids (EFA), which are healthy fat sources that have been shown to reduce cholesterol, improve immune system function, and aid in normal body function (such as healthy skin). Therefore, these EFA sources have become common in the diets of many, and have even captured the attention of weight lifters as a method of providing energy while improving long term health.
But can fat actually assist in muscle building? This is a question many bodybuilders have been asking, especially considering how some have proclaimed that certain fat sources can assist in hormone production, and will therefore boost muscle building when integrated properly within a bodybuilding diet framework. This idea has especially grabbed the attention of many bodybuilders who have developed a pessimistic view of carbohydrates due to having gained a large amount of body fat on standard carbohydrate focused muscle building diet plans.
I do not doubt the health benefits offered by Essential Fatty Acid sources, and highly recommend using these as part of any diet plan, regardless of whether bodybuilding is a goal, and therefore all should implement EFA for health and immune system benefits. Yet, in terms of muscle building, carbohydrates are far more anabolic as compared with fat, and therefore many who switch to a diet plan which focuses on fat as a primary energy source will find that muscle mass declines, sometimes dramatically. The negative stigma linked with carbohydrates which have made higher fat diet plans popular are not related to an inherent harm originating from carbohydrate sources (as raw honey and fruit, two examples of simple carbohydrates, are extraordinarily healthy), but rather due to incorrectly compiled diet routines which favor carbohydrates for a vast portion of total food consumption, which causes body fat to increase far more quickly than necessary. Instead of adjusting carbohydrates to a more effective macronutrient ratio in relation to protein and fat, many bodybuilders instead nearly abandon carbohydrates completely, and find that their results significantly suffer.
Saturated fat is said to play an important function in hormone production, and consuming a small portion of total calories from saturated fat is acceptable for those who do not suffer from any genetic predisposition towards or history of cardiovascular (heart) disease, but the potential harmful health side effects stemming from large quantities of saturated fat greatly exceeds any bodybuilding hormone related benefits, therefore of all foods consumed, saturated fat should comprise the smallest overall percentage. A bodybuilder avoiding all forms of saturated fat can achieve dramatic bodybuilding results, as I gained over 60 pounds of muscle mass with an extremely low saturated fat intake, and I do not feel that fat in general, including saturated, will offer a dramatically positive impact on muscle building, but will greatly harm progress if significant carbohydrates are sacrificed in favor of extra fat consumption.
A prudent and properly constructed diet plan will focus upon a variety of nutrients for the best possible health benefits and muscle building progress, including carbohydrates, protein, and healthy fats, with saturated fat consumed only in moderation (for those who are not predisposed to cardiovascular related medical issues), and when doing so, the downside of carbohydrates that disrupt the definition level of many bodybuilders will be averted, and muscles will receive a broad range of nutrients for peak function, both in terms of defense against disease, and total muscle gained.
A final word of warning – for those weight lifters who currently integrate fat into their diet plan, please abandon unhealthy forms of fat, such as trans fat, fried food, etc, as these types of fats are destined to deposit themselves inside of blood vessels, leading to life threatening cardiovascular difficulties. The majority of health issues experienced in western civilization are linked to poor lifestyle choices, including food selection, with harmful fat consumption reaching epidemic levels due to the popularity of fast food and boxed unperishable food items that utilize terrible additives. Yet, with a great number of delicious food choices available that are also extremely helpful in aiding muscle building and health, there is no legitimate reason to consume damaging foods, even when eating at a restaurant. Bodybuilding is not only a hobby based on maximum muscle gain, but also involves enhancing overall health and well being, therefore choosing the correct types of foods is no less important than the weight lifting workout itself.
Still wondering what is the best healthy eating recipes for children? All the tips you’ll ever need about healthy eating recipes for children can be found at healthy eating recipes for children
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Posted in Food Plants · June 4th, 2010 · Comments (0)
Getting a child to eat healthy food can be a monumental challenge for any parent. However, studies show that all of the haggling, arguing, and hassle is actually worth the effort as a healthy diet leads to enhanced academic performance in school. In fact, malnourished children often struggle in school because they are more likely to miss school, score lower on standardized tests, and repeat grades. Worse, bad eating habits can lead to serious health problems, such as diabetes, that not only affect academic performance but a student?s ability to participate in extracurricular activities.
When you follow the chain of negative events, starting with bad nutrition, it is easy to see how a child?s academic career can suffer. For example, bad nutrition leads to a weakened immune system, which leads to increased doctor visits and missed school days. Missing school makes it harder for students to maintain their grades or keep up with lessons. Even if a student can keep up, bad nutrition can interfere with their ability to accept and digest information. Too much sugar, for instance, can cause attention deficit disorder-like symptoms and chronic headaches, making learning nearly impossible.
These particular nutrition problems usually arise when kids are left in charge of preparing their own breakfast and lunch. If they don?t skip meals all together, they usually are making poor food choices. Out of convenience, kids are drawn to processed foods that are high in sugar, sodium and fat. This brand of malnutrition is particularly insidious because health, growth and cognitive problems may not be noticed until a serious issue has developed.
The simple act of eating breakfast can make a world of difference in warding off many of these health problems. According to the Dairy Council of California, ?A nutritious breakfast provides approximately one-fourth of the recommended dietary allowances for key nutrients such as protein, vitamin A, vitamin B6, calcium, magnesium, iron and zinc.? This explains why schools offering breakfast service have seen such major improvements in their students? overall health, attitude and performance.
However, breakfast is just one of the many ways parents can ensure their kids get a healthy start. Following are some additional suggestions for teaching your children healthy eating habits.
5 Tips to Better Student Nutrition:
1. Don?t make the mistake of offering a wide variety of packaged snack items; rather offer a few healthy snacks like fresh fruits, trail mix, or cheese.
2. Make sure the school offers healthy options for lunch and snack; otherwise pack your child?s lunch.
3. Bring your kids to the grocery store to help choose their favorite foods.
4. Limit their intake of high-sugar drinks including fruit-flavored drinks such as punch, soda and even 100% fruit juice.
5. Let your kids help prepare a healthy meal; they?ll have a great time learning to eat nutritiously.
Dana Matas is a staff writer for Schools K-12. Dana has a nose for research and writes stimulating news and views on important issues. For more information visit http://www.schoolsk-12.com
Still wondering what is the best healthy eating recipes for children? All the tips you’ll ever need about healthy eating recipes for children can be found at healthy eating recipes for children
Tags: healthy eating recipes for children
Posted in Food Plants · June 3rd, 2010 · Comments (0)