High Nutrition for Diet

Moderately increasing your protein intake could help you shed pounds, according to an article published in The American Journal of Clinical Nutrition in May 2008. Protein is the most satiating nutrient more than carbohydrate and fat, so it can help you stay satisfied while you reduce your calories, and it helps you retain lean muscle mass during weight loss. If your goal is to gain muscle mass, increasing your protein intake along with regular weight training is an effective strategy. The key is to make sure your protein is coming from healthy sources.

High Nutrition for DietDaily protein targets for adults are given both in grams and as a percentage of calories. The recommended daily intake for protein for men between the ages of 19 and 50 is 56 grams, and for women in the same age group it’s 46 grams. This is based on an estimated 0.8 gram per pound of body weight.

The acceptable macro-nutrient distribution range is 10 to 35 percent of calories. The latter measure is a better tool to use to figure out your protein needs on a high-protein diet. You should aim for the high end of the scale.

If you eat a typical 1,800-calorie diet, you’ll need about 113 to 158 grams of protein per day. You shouldn’t go above 35 percent of your calories from protein because too much protein poses health risks including dehydration, calcium loss and kidney problems.

Personal Nutrition NeededProtein primarily comes from animal products such as chicken, fish, beef, pork and lamb. Milk, cheese and yogurt are also rich sources of protein. Many plant foods are rich sources of protein, too, including beans, peas, nuts, seeds and some grains. The protein in animal foods is complete, which means it contains all the amino acids — the building blocks of protein — your body needs to repair, maintain and build new muscle and support other physiological functions. Soy and quinoa are the only plant sources of complete protein; all other plant foods provide incomplete protein, which means they are missing or low in one or more of the amino acids. However, if you eat a variety of plant proteins during the day, your body can put together what it needs from different sources.

High Nutrition for Diet 2Eggs are a top source of protein at breakfast. Mix one egg with a couple of egg whites, some veggies and an ounce of cheddar cheese for a meal that packs in almost 22 grams of protein. Serve it with a cup of low-fat cottage cheese topped with fresh berries for another whopping 28 grams of protein. Pile your plate with protein pancakes for a sweeter approach to breakfast. Registered dietitian Joy Bauer’s recipe for protein pancakes calls for 1/2 cup of rolled oats, four egg whites, a little sugar and a little cinnamon. Each serving offers 20 grams of appetite-satiating protein.

High Nutrition for Diet 3Take your pick of high-protein lunch sandwiches piled high with veggies on whole-grain bread. Tuna fish salad, egg salad, roast chicken, turkey and baked salmon are all delicious, high-protein sandwich fillings. Try a tuna melt made with 3 ounces of light tuna in water with a slice of cheddar cheese on top for about 24 grams of protein. If you crave a big salad, load it with high-protein veggies such as beans, spinach and broccoli. A salad made with 4 cups of raw spinach, 1/2 cup of garbanzo beans and a cup of chopped broccoli has almost 14 grams of protein. Add an ounce of pumpkin seeds for another 5 grams of protein and some healthy fats.

High Nutrition for Diet 4High-protein dinners are a snap when you have so many choices. Three ounces of wild Atlantic salmon provides 17 grams of protein, a 3-ounce skinless grilled chicken breast provides 26 grams of protein and a burger made with 3 ounces of 97 percent lean meat contains 22 grams of protein. Serve your fish, chicken or beef with 1/2 cup of quinoa for another 4 grams of protein and 1/2 cup of black beans for another 8 grams of protein.

High Nutrition for Diet 5For a meatless meal, try slices of baked tofu drizzled with olive oil, lemon and black pepper. Each 3-ounce serving contains 8 grams of protein. Pair it with a quinoa-and-black-bean salad and sauteed spinach. Have a container of Greek yogurt with fruit for a dessert worth over 17 grams of protein.

In addition to proper nutrition and daily exercise, many fitness experts have discovered the benefits of taking natural HGH Supplements vitamins, and other health supplements to enhance their body, endurance, health, recovery and strength. Visit HGH.com to learn more.

Collagen Protein and Nutrition

Collagen is a protein found in the muscle and connective tissue of animals. Hydrolyzed collagen protein supplements are typically made from the bones and skin of cows, horses or pigs.

Protein Quality

Collagen is not a complete protein because it is lacking in the amino acid tryptophan. A Protein Digestibility Corrected Amino Acid Score (PDCAA) of a complete protein is 1.0. Collagen’s PDCAA score is 0.08.

Amino Acid Content

Collagen is highest in the amino acids glycine and proline. Glycine releases oxygen to the cells. Proline is important for proper functioning of joints and tendons.


Collagen protein supplements contain 15 grams of protein per serving. Each gram of protein provides 4 calories, contributing 60 calories overall.

Vitamins and Minerals

Many protein supplements have vitamins and minerals added. The most common vitamins added are B vitamins, which are essential for energy and metabolism. Choline may also be added to increase lipid metabolism.

Benefits of Collagen Protein

While collagen protein cannot be used as a sole source of protein, a 24-week study from the journal Current Medical Research and Opinion found that collagen hydrolysate may be beneficial for patients with joint pain due to osteoarthritis.

Are there vegetarian sources of collagen?

Most collagen protein supplements are made from animal tissue. However, some products that use agar (seaweed) as a source of collagen would be suitable for vegetarians.

Nutrition Activities for High School

Most every senior high school offers a school lunch and has a vending machine from which students are faced with a nutritional decision. The choices that students make are usually influenced by culture, the media and their peers. Often students choose drinks and foods without considering whether it’s nutritional or may contribute to poor health. Soft drinks and unhealthy foods have been linked to obesity, tooth decay and other health problems, according to the PBS NOW website. Classroom activities designed to help students become more aware of the nutritional value of beverages and foods may lead to healthier dietary choices.

Choosing Drinks

Before class, prepare small paper cups on a tray that contain a variety of drinks. Print a chart with the nutritional information, including calories, for one serving of each drink. There should be at least four different drink options: water, milk, fruit juice and soda. At the beginning of the class, ask each student to select a drink. After each student has selected his drink of choice, survey the class and write on the board how many students chose each drink. Next, ask the students to prepare a written explanation about why they chose their drink. Students then estimate how much of the particular drink they consume each day. Instruct the students to write down all the nutrition information that they know about their chosen drink. Finally, have students compare their consumption of drinks with statistical information from the United States Department of Agriculture) and draw conclusions about the health implications of their choices in drinks.

School Lunch

Obtain a copy of the school lunch menu for one week. Divide students into groups and give each group a copy of the school lunch menu. On a scale of one to five, with one being the lowest nutritional value and five being the highest, have students rank each day’s menu items and then assign an overall score to the menu for each day. Provide each group with a copy of the United States Department of Agriculture Food Pyramid as a reference for scoring the nutritional value of foods. Discuss the score each group assigned to the different foods on the menu and the overall score for each day’s school lunch. Next, students will observe the food choices of other students during school lunch and record their observations. Using a copy of the school menu for the day, have students keep track of how many students selected which foods. For example, they should record how many students selected an apple and how many chose pudding for dessert. Students then report the results and assess the food choices that students make. Initiate a classroom discussion regarding their findings: How can the school improve the menu for greater nutrition while offering choices? Should any food items be eliminated from the menu? If menu items should be eliminated, why should they not be offered to students?

Advertising Influence

This activity will take place over two days, with discussion to follow completion of observations by students. On day one, ask students to list every beverage they consumed in the previous 24 hours. Students then list the reasons they think that they chose a particular beverage. When they list is complete, instruct students to keep a log of the number of beverage logos and advertisements that they see in the next 24 hours. Include advertisements that are at school on vending machines, on clothing worn by students or teachers, in magazines, on billboards, on television and on city buses, trucks, cars or anywhere they see an advertisement for a beverage. Students should compare the list of beverages they consumed in 24 hours with the list of advertisements they observed in the next 24 hours. Identify correlations between beverages consumed and advertisements observed. Discuss these correlations and ask students to draw conclusions about the influence of advertisements on their beverage choices. Divide students into groups and with their data, ask each group to discuss and analyze the drink choices for the group. Students then write a detailed explanation of whether advertising influenced their drink choices based on the data they compiled.

Nutrition for Children Agencies

Nutrition information can be confusing, so turn to a reliable source to determine what the best nutrition information is for developing children. Agencies that supply information often supply resources like teaching and interactive materials so the material can be fun and appropriate for kids.

United States Department of Agriculture

The United States Department of Agriculture heads up numerous campaigns that offer information regarding children’s nutrition. The primary campaign, Choose My Plate, has replaced the food guide pyramid and recipes, menus, meal planning tips and ideas are not hard to come by for parents. Sections on portion control, shopping and motivation support efforts to make better choices. Activity sheets and bookmarks suggest breakfast and snack ideas in a child-friendly format. The revised and colorful “My Plate” demonstrates what ratio of foods kids should be eating with a colorful breakdown on a plate icon. The children’s zone, called MyPlate Kids’ Place, makes learning about nutrition fun for kids with video games, songs and activity sheets.

Food and Nutrition services, another division of the USDA, implements the Woman, Infants and Children or WiC program, which uses federal funds to provide nutrition education and nutritious food to women who are pregnant or have children under the age of 5. Though the program is only available to families considered low income, it can be a valuable resource for those who can use information about and financial assistance for feeding their children well.

American Heart Association

The American Heart Association works specifically to fight obesity and develop healthy eating habits. It address the problem by trying to provide the most needed recommendations, with suggestions that make it easier for kids to eat well. Low-budget healthy foods, tips for picky eaters and food-on the go-tips. It provides information on what a portion size really looks like so kids and parents are able to recognize exactly what a recommended amount of food looks like, instead over underestimating and overeating.

National Institutes of Health

The National Institutes of Health Child Nutrition uses the Choose My Plate food guide to generalize to six quick suggestions, with links to related resources and a medical encyclopedia. Online lessons about healthy foods, healthy drinks, sports drinks, fats and more are presented by the Nemours Foundation, a non-profit organization that specializes in children’s health. Its basics about low-fat diets and weight control are simplified enough that even older children can absorb the information.

Academy of Nutrition and Dietetics

The Academy of Nutrition and Dietetics sponsors a campaign called Kids Eat Right. The campaign offers tips that range from teaching children to be health savvy grocery shoppers to including them in preparation of meals. Kids Eat Right gives you general suggestions for children of all ages and also breaks down health and nutrition tips into specific age groups, from baby to teenager.

Types Of Services You May Find Available At A North York Spa

Typically, a North York spa will have several services they offer that you may want to treat yourself to. When you visit a North York spa, you may inquire about services that you are interested in and find out the pricing as well as the amount of time each service offers. You may also find packaged services at a reduced bulk price that may offer you several services you might be looking forward to.

Here are a few types of services you may easily find. Each offer different varieties so ask about the variety you can choose from.

Facial Treatments:

Usually a spa will offer a free skincare consultation which would be a great recommendation to get you started. From there, the services may range from anti-aging facials, to purifying facials, cleansing facials, and moisturizing facials, as well as other variations. The consultation will help you and your spa of choice decide what’s best for you.

Body Treatments:

North York spa body treatments may offer body scrubs, or treatments that promote detoxification, skin hydration, and/or body firming. As with all services, times and rates will vary. It all depends on what you hope to get out of your spa pampering.


The most common massages you’ll find at pretty much any North York spa are for relaxation, but there are variations to achieve this. You may want a prenatal massage, or a classic massage therapy. A special relaxation massage may offer you more bang for the buck, while a reflexology session could offer you a much better feeling in general. Want to feel spoiled? Try a hot stone massage if available.


Several areas of hair may require some waxing, should you so choose to have it done of course. The benefit of waxing is that the hair grows back slower as you continue getting waxing treatments (recommended, every 3 weeks). Your hair will also grow finer in time. You will be asked if you use Retin-A or Accutane before undergoing these services. Of course if you take Accutane, you may want to speak to your doctor about alternatives anyway.

Treating Congestion Naturally with Home Remedies

Treating Congestion Naturally with Home RemediesSymptoms of congestion include difficulty breathing, coughing, stuffy nose and sometimes tightness of chest. This happens when a person has an infection that produces phlegm and mucous that gets in airways.

Home Remedies for Congestion

Congestion can form from a variety of causes. Treating congestion at home is easy and most people have items in their home already.


A popular method for getting rid of congestion, aromatherapy has helped keep congestion at bay. There are different essential oils to use, Eucalyptus oil being one of them. Add a couple of drops of oil to vaporizer.

Salt water

Add a half a teaspoon of salt to a cup of warm water and gargle for 3 minutes.

Pleurisy Root

One dropper full 2 times per day, until congestion is gone.

Olive oil

Apply olive oil to the chest to relieve coughing.


Steam can do wonders for congestion. You can add a few drops of eucalyptus oil to water. You can also take a hot shower and breathe in vapors.


Boil cloves of garlic in a pot of water and then stain into a cup. Drink it slowly.

Herbal teas

Herbal teas can help with congestion and can also soothe throats. Popular teas are green tea, thyme, fennel and eucalyptus.


Honey is effective in treating congestion. It can be added to tea, lemon grass juice and brandy, among other drinks.


Onions have a powerful scent, which can start a nose to become runny and unblocked.

White Vinegar

Add a half of cup of white vinegar to warm steam vicks vaporizer to ease nasal congestion.


Zinc supplements will improve congested sinuses. Take one zinc supplement daily.

Elevate Your Head

Keep head elevated to let mucous drain right.

Vitamin C

Vitamin C treats lots of illnesses. Take 500 milligrams daily to treat congestion.


Walking will help promote better breathing and improve circulation of the blood.

Keep Fit & Healthy

Keep Fit & HealthyThe steps to a fit and healthy lifestyle aren’t complicated, but given that nearly 70 percent of American adults are overweight or obese, it’s clear that they’re not easy to implement either. It takes dedication and willpower to exercise regularly, eat a healthy diet and incorporate healthy habits into your lifestyle. But if you can, your quality of life will be the reward.

A Healthy Diet

A healthy diet emphasizes produce, whole grains, low-fat dairy and lean protein, while avoiding saturated and trans fats, cholesterol, excessive sodium and added sugar. It also means practicing portion control and, along with that, calorie control. According to the National Heart, Lung and Blood Institute, you should reduce your caloric intake by 500 to 1,000 calories a day to lose 1 to 2 pounds a week, which is a safe rate of weight loss. However, this doesn’t mean you have to completely give up your favorite foods; the Centers for Disease Control and Prevention says that a healthy diet is all about balance. Simply eat higher-fat, -sodium or -sugar foods only in moderation.

Regular Cardio Exercise

Improve your cardiovascular health by engaging in at least 150 minutes per week of moderate exercise or 75 minutes a week of vigorous activity. This easily breaks down to 30 minutes a day, five days a week, although the American Heart Association says you will reap the benefits even if you break down that time into 10- to 15-minute sessions, two to three times a day. Aim for moderate aerobic activity, such as brisk walking, water aerobics, doubles tennis or gardening. Vigorous exercise includes jogging or running, swimming laps, playing singles tennis and jumping rope.

Resistance and Flexibility Training

In addition to cardio, a fit and healthy lifestyle includes resistance and flexibility training. Strengthen each major muscle group two to three days a week with an intensity appropriate for your fitness level. Older people and previously sedentary adults should start with light intensity. Aim to complete two to four sets of eight to 12 repetitions for each exercise you do, and wait at least 48 hours between each training session. To improve muscular endurance, boost the reps to 15 to 20 per set, suggests the American College of Sports Medicine. On top of that, incorporate two to three days of flexibility exercises to improve range of motion. Complete your stretches after light aerobic activity when the muscles are warm, holding each stretch for 10 to 30 seconds and repeating it two to four times.

Healthy Habits

Round out your healthy lifestyle by implementing a variety of healthy habits, including getting plenty of sleep. Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging, told “U.S. News and World Report” that sleep is one of the most important bodily functions to regulate and heal cells. Aim to get at least six hours of sleep a night. Do your best to manage stress through healthy activities such as exercise, meditation or yoga. Cutting down on alcohol use, quitting tobacco, and staying connected to friends and family members can also keep you healthier.

The Ways to Keep Your Heart Healthy

The Ways to Keep Your Heart HealthyThe heart is a vital organ in the body and is needed to stay alive. It is important to take care of it to maintain a long, healthy life. There are a variety of ways to keep a strong heart, most of which are a part of maintaining a healthy lifestyle.

Learn Family History

Family history is a large factor in heart health. If a you have a relative, such as a parent or sibling, who suffered a heart attack before the age of 60, and also a second-degree relative, like an aunt or uncle, who had a heart attack, you are 10 times more likely to suffer from a heart attack than someone who has no heart disease in their family, according to an interview with Dr. Emily Senay on CBS News. It is important to learn your family’s heart history.

Healthy Diet

A diet high in fiber and omega-3 fatty acids and limited in refined sugars and trans fats will lower cholesterol and contribute to a healthier heart. Eating a variety of fruits and vegetables can help control weight and blood pressure, according to the American Heart Association. Eating fish, such as salmon, that is rich in omega-3 fatty acids will help lower the risk of death from coronary artery disease.

Take Vitamins

Vitamins are an essential part of maintaining heart health and contribute to the well being of the cardiovascular system. According to the Mayo Clinic, vitamins B6 and B12 help prevent clogged arteries. While many vitamin-rich foods may contain these, it is a good idea to at least take a daily multivitamin.

Limit Alcohol

In moderation, some studies have shown alcohol to increase good cholesterol, therefore being beneficial to the heart. However, excessive alcohol consumption can lead to high blood pressure and heart failure, according to the American Heart Association.


Not only will sleep improve your mood and ability to function, it is also increases heart health. According to U.S. News & World Report, there was a sleep study done with middle-aged adults, and those who got an extra hour of sleep at night had a lower risk for artery-clogging calcification that can lead to heart disease.

Reduce Stress

Life can become fast-paced and stressful all too easily, therefore, it is important to take time every day to relax. People who are in stressful situations have a tendency to not exercise, overeat or start smoking. Also, according to the American Heart Association, stress can be linked to high blood pressure.

Don’t Smoke

Smoking can lead to a number of health issues, including heart disease. Your risk of heart disease increases drastically with the number of cigarettes smoked.

Control Weight

According to the American Heart Association, obesity can lead to high cholesterol, high blood pressure and insulin resistance, all of which heighten the risk of cardiovascular disease. Having more fat, especially in the waist area, there is a higher risk for health problems such as high blood pressure, diabetes, stroke and heart attack. Someone is considered obese when her weight is 20 percent or more above the normal range.


Physical inactivity is a major risk for cardiovascular disease, according to the American Heart Association. Exercise increases heart rate and builds strength and endurance. It is important to exercise five times a week for about half an hour each time. However, it is also very important not to push your body too far, because that can result in adverse effects on the heart, such as high blood pressure.

Know Your Numbers

It is important to have routine doctor’s visits to check numbers such as blood pressure and cholesterol. According to the American Heart Association, total cholesterol should be less than 200 mg/dL and blood pressure should be less than 120/80 mmHg. High blood pressure is the single largest risk factor for a stroke.

Best Tips For Laser Hair Removal In North York

Finding a North York laser hair removal clinic is not too difficult. Finding the right one for you may be a bit more of a challenge.

Laser hair removal is not a 100% effective procedure, although it is way up there as one of the most effective treatments. Not all laser hair removal tools are created equal. Certain machines are built for certain people. So how can you choose a clinic that may have the best results for you?

First of all, ask any clinic how many laser machines they use in their clinic at any time.If they use several, you’re probably going to be in a good place. Laser hair removal machines work best on certain hair types and skin colors so if there are many machines, odds are favorable that one’s perfect for your requirements.

As you ask about their machines, you should also inquire whether they rent or own all the machines. If all machines are leased or rented out, the clinic you are at may not be popular, perhaps for wary reasons. Therefore, those who own their machines must be pulling in the revenue which means they receive many customers. This likely means they have built a trusted quality centre.

For clinics in the middle, you should be finding one that owns at least 3/4’s of their machines. Let’s face it, laser hair removal machines aren’t cheap and a start-up may have to rent one or two machines after purchasing 8 or 9 earlier. In cases like these, perhaps take a look online for reviews of their clinic. If the reviews look sincere and accurate, maybe you can take a chance and see the results.

If possible, speak with a laser hair treatment clinic’s doctor. The doctor should be able to inform you of the best laser treatment for your needs. They should also be able to explain complications which may arise.

Ask the clinic how many treatments they have given. You don’t want to be a guinea pig!

Consider package deals but don’t commit to any. Permanent hair removal may take two visits or six visits, or a dozen visits. Doctors will try to sell you on a deal before knowing if you’ll need all you’d have to sign up for.

Finally, if you love to tan, laser hair removal in North York may not be for you. To make sure a laser won’t burn your tanned skin, doctors would need to turn lasers down to very low settings. Settings so low, it may as well do nothing.

Whether you tan naturally or like to indulge with false tans, a laser hair removal clinic should turn you down for treatment. If they tell you they’re prepared to go forward treating you with a tan, don’t waste your money. Find a different clinic.

Brought to you by North York Spa

Lose Weight By Eating Fruits and Vegetables

Lose Weight By Eating Fruits and VegetablesLosing weight includes eating a healthy diet and exercising. Eating a variety of fruits is beneficial to the body. Fruits provide the essential vitamins that the body needs. There are many fruits that can be eaten to make you lose weight. Eating fruits that contain a lot of water will fill your stomach, reducing the need for high calorie food.

Energy density is basically the measure of the amount of calories per bite of food. A food with low energy density has fewer calories per bite or cup than a food with high energy density. Most fruits and vegetables are low in energy density, so adding more of them to your diet can fill you up without adding extra calories. This can translate to fewer calories consumed per day, and can help in a weight loss program.

  • Fix your breakfast plate by starting with two different fruits. Choose a fruit on your cereal, pieces of fruit in yogurt or slices of fruit on the side of the plate. Make each serving at least 1/2 cup. Choose fruits of two different colors such as pineapple and strawberry or kiwi and blueberries, to get a largest variety of nutrients.
  • Create a lunch with vegetables and fruit making up half the volume. Skip a sandwich and turn the ingredients into a salad. Wrap sandwich ingredients into lettuce wraps. Cut up vegetables and serve them with dip. Add tortilla chips and salsa or pita bread and hummus.
  • Place two servings of vegetables on your dinner plate, making sure that the vegetables cover at least half the plate. Add whole grains and protein to complete the meal.
  • Grab fruit or vegetable servings first if you’re hungry enough to want seconds after finishing a meal. If you’re truly hungry, low energy density foods will fill you up more because of their water and fiber content.

Lose Weight By Eating Fruits and Vegetables - Orange

  • Create snacks and desserts with fruits instead of more fattening items. Cut up vegetables and snack on them with a dip while you watch television. Bake apples or pears instead of making a pie. Cut fruit into cubes, string them on skewers and grill them for a barbecue dessert.
  • Eat your calories instead of drinking them. Don’t drink a glass of juice in the morning or as an afternoon snack. Reach for a piece of fruit and a glass of water, instead. You’ll still get the water and fruit flavor, but the added fiber in the whole fruit will fill you up more and help keep you from snacking on higher calorie foods later.


Always drink more water when you increase your fruit and vegetable intake. This will help your digestion to work properly, preventing constipation from the extra fiber you consume.