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Healthy Weight Loss Program: The Importance Of Supplements
By Malton A.
Because of the nutritional deficiencies in the soil due to modern farming techniques and the presence of toxins, chemicals, additives, and preservatives, the need for micro nutritional supplementation is very important in any healthy program.

Micronutrients are found within the macronutrients (proteins, carbohydrates, fats, and fiber) of whole foods and include such substances as vitamins, minerals, amino acids, essential fatty acids, and antioxidants.

The depletion of vitamins and minerals in our soils today makes it necessary to supplement your diet with the core vitamins and minerals you need for a healthy lifestyle. For example, you would need to eat 75 bowls of spinach to get the amount of iron found in one bowl of spinach in 1935. Obviously eating 75 bowls of spinach is impractical, not to mention nearly impossible. The alternative is to take a supplement that would provide you with the necessary amount of iron.

The vitamins and minerals you take need to be high quality. That is, they need to be pharmaceutical grade and have no colors, bonders, fillers, dyes, sugars, or flavors. A review of the benefits, dietary sources, and symptoms of deficiency for each of the specific healthy plan micronutrient essentials is provided for your review. A comprehensive list of other essential vitamins and minerals are provided as part of the Metamorphic Program.

Vitamin A (Retinol)
Functions
- Rebuilding of body tissues.
- Formation of teeth and bone.
- Retards the onset of senility and prolongs lifespan.
- Important in maintaining good vision, healthy skin, and healthy mucous membranes.
- Necessary for proper immune system function.

Dietary sources
- Found only in foods from animal sources, especially beef, calf, and chicken liver and eggs.
- Dairy products such as milk, butter, cheese, and ice cream.
- Beta-carotene, a nutrient found in fruits and vegetables, can be converted to vitamin A in the body as needed.

Symptoms of deficiency
- Frequently tired.
- Susceptible to infection.
- Rough, dry skin.
- Decrease in appetite or sense of smell.
- Night blindness.

Vitamin C (Ascorbic Acid)
Functions
- Important antioxidant essential for stopping the damage caused by free radicals, which are the major causes of aging and disease.
- Vitamin C is needed for the growth and repair of tissues in all parts of your body.
- Essential in the maintenance of immune function,
- Necessary in the formation of collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
- Assists in wound repair.
- Needed to form and repair cartilage, bones, and teeth.
- Boosts your body's resistance to the common cold and viruses.

Dietary sources
Your body does not store vitamin C so you must consume enough each day to maintain good health. Excellent sources include:
- Oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, mango, broccoli, tomato juice, Brussels sprouts, cauliflower, and cabbage.
- Vitamin C is also found in raw and cooked leafy greens (turnip greens, spinach), canned and fresh tomatoes, potatoes, winter squash, raspberries, and pineapple.

Symptoms of deficiency
- Slow healing wounds and fractures.
- Swollen, painful joints.
- Bleeding gums.
- Nose bleeds.
- Severe deficiency results in clinical scurvy.

Vitamin E (Tocopherol)
Functions
A powerful antioxidant that protects LDL cell membranes from oxidation damage.
- Helps maintain healthy DNA in the interior of cells.
- Important in supporting good cardiovascular health and a strong immune system.
- Required for respiration on the cellular level.
- Helps the lungs function normally and inhibits the clotting of blood.

Dietary sources
- Vegetables and seed oils including soybean, safflower, and corn; sunflower seeds; nuts; whole grains; and wheat germ.
- Leafy vegetables also supply an appreciable amount of this nutrient.

Symptoms of deficiency
- Larger than normal deposit of fat within the muscles
- Rupturing of red blood cells are symptomatic of a deficiency of vitamin E.

Beta Carotene
Functions
- Anti oxidant that is converted by the body only as needed.
- It acts to protect cells from attack



by free radicals.

Dietary sources
- The richest sources of beta-carotene are yellow, orange and green leafy fruits and vegetables such as carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe, and winter squash.
- In general, the greater the intensity of color of the fruit or vegetable, the more beta-carotene it contains.

Symptoms of deficiency
- Loss of appetite.
- Susceptibility to colds.
- Dryness of the hair.
- Insomnia

Calcium
Functions
- Maintains bone mineral density.
- Critical to nerve conduction, muscle contraction, blood clotting, neural function, cell division, and electrical conduction in the heart.
- Helps regulate blood pressure
- Essential for producing and activating enzymes and hormones that regulate digestion, energy, and fat metabolism.

Dietary sources
- Dairy products
- Vegetables
- Symptoms of deficiency Osteoporosis.
- Back and leg pain.
- Uncontrolled, painful muscular contractions.

A healthy program micronutrient consumption recommendation would be to:

- Take 1 multivitamin 3 times per day.
- Take an additional 1000 mg vitamin C 2 times per day
- Take an additional 400 IU of vitamin E with breakfast.
- Take an additional calcium supplement 2 times per day.

The goal of Micronutrient Supplementation in a healthy plan is to help you achieve nutritional balance. The benefits of having proper nutritional balance include looking better, feeling better, having more energy, having greater mental clarity, and being less stressed.

This investment in your health will provide you with a higher quality of life and will pay dividends for many years to come.

Article Source: http://www.article-outlet.com/
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To boost your sporting performance, you need glucose. The body makes glucose from starches and sugars in carbohydrates, including bread, potatoes and rice and stores it in the muscles and liver as glycogen. Check out this week's article on, Eating for high energy. Namita Nayyar, AFIHot Fitness Tip of the Week
Sucking, tucking, lifting and snipping... plastic surgery is not a substitute for exercise or a healthy diet. Taking the easy way out may be tempting but without changing unhealthy habits you'll quickly be back where you started. The best way to reach your health and fitness goals and maintain your success is by making healthy lifestyle changes that you can live with forever.Words of Inspiration
What You Feed, Grows: As you go about your daily chores and the anger comes and goes, Try not to feed that anger. For, what you feed grows. I've often heard it said that what man reaps he sows. So, be careful of rotten seeds. For, what you feed grows. Choose all your thoughts wisely. For, no matter what, God knows. Thoughts plant a seed in your heart and what you feed grows.Suceess Quote
One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.- Anthony RobbinsHealthy Recipe
Spring Barley: Makes: 8 servings, 1/2 cup per serving. Ingredients: Canola oil spray, 3/4 cup chopped onions, 1 fennel bulb, chopped (about 1 1/2 cups), 1/2 Tbsp. canola oil, 1-3 cloves garlic (or to taste), finely chopped yellow bell pepper (about 1 small pepper), 1 cup pearl barley 1 tsp. dried thyme, 1 tsp. dried marjoram, 4-5 cups fat-free, reduced-sodium chicken broth, Salt and freshly ground black pepper, to taste, 1 cup spinach leaves, torn into pieces, 1/4 cup grated Parmesan cheese, 2 Tbsp. finely chopped fresh basil, Direction: Generously coat a large heavy pot with oil spray and place it over medium-high heat. Add the onions and the fennel and saute until they are tender, about 5 to 10 minutes. Add the oil and heat until it is hot. Add the garlic and bell peppers and saute lightly for 1 to 2 minutes. Stir in the barley, thyme, marjoram, broth and salt and pepper to taste. Bring it to a boil and immediately reduce the heat to low. Simmer, uncovered, until the liquid is almost absorbed, stirring occasionally, about 40 to 50 minutes or until the barley is tender. When the barley is cooked, remove it from the heat. Add the spinach, cheese and basil. Stir to blend and adjust the seasonings with salt and pepper to taste. Serve immediately. Nutritive Information: Per serving: 145 calories, 4 g. total fat (less than 1 g. saturated fat), 24 g. carbohydrate, 5 g. protein, 5 g. dietary fiber, 322 mg. sodium. Courtesy- A.I.C.RArticle of the Week
Eating for high energy: The more you exercise, the more you need to eat a balanced diet. The nutritional rules still apply, but with an added carbohydrate intake. The combination of healthy food and physical exertion combats stress, encourages tissue repair, rebalances hormones and releases endorphins and encephalin. Mood and outlook should improve markedly. To boost your sporting performance, you need glucose. The body makes glucose from starches and sugars in carbohydrates, including bread, potatoes and rice and stores it in the muscles and liver as glycogen. Like everyone else, sportspeople need protein, obtained mostly from pulses, poultry, red meat, fish, cheese, eggs and seeds, and vitamins, minerals and essential fatty acids. Sufficient fluids, particularly in advance of sport, are vital. You should also drink water during (if possible) and after exercise to replenish fluids. If strenuous exercise and physical fitness are an integral part of your life, you need to think long term and consistently stick to a well-balanced but varied intake of food. Most athletes have a large and nutritious breakfast, especially on the day of an event, and eat a diet permanently rich in complex carbohydrates.

 

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In the context of physical health, weight loss is the process of losing body weight, usually by losing fat. To achieve healthy weight loss, most experts recommend a combination of healthy eating patterns and regular physical exercise. Some people try to lose weight by using drugs such as fenfluoramine, nicotine or cocaine (see Anti-obesity drugs), herbs such as ephedra, or surgery such as liposuction.


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