Maximizing Healthcare Using Fitness trackers- Wearables Technology

Wearables innovation is an integral part of a sound way of life. Senior residents or matured individuals feel the need of observing how much blood is spouting into their heart, what is their glucose level et cetera. Moreover, the absence of time and boisterous timetable comes as a major reason for customary registration at facilities and labs. The simplicity of taking a look at your wrist to know whether you are healthy is an incredible gift that the matured era pays special mind to. With the progress of innovation, the more seasoned era has additionally adjusted to such advances that advantage them tremendously.

Notwithstanding the individual advantages that one gets, the parameters measured through such wearables likewise advantage the specialists amid wellbeing registration. It will be anything but difficult to decide the underlying driver of any sort of inconsistencies in one’s wellbeing. The medicinal services group has discovered incredible potential in such exact bits of knowledge in patient movement. Such information helps in taking precaution measures and methodologies, dissect tests better with the information as a foundation. It is assessed that by 2018, more than 130 million wearable gadgets will be delivered to buyers. This is an uplifting viewpoint about wearables and maybe the best application for the social insurance area.

Affect on social insurance industry

In any case, the social insurance industry may think that its testing to get a top to bottom knowledge with some essential information gave by wearables. In spite of the fact that information could be gathered and wellness tracker correlation should be possible for a patient, there is a requirement for better arrangement of wearable innovation into the human services industry. The entrance should be more engaged and top to bottom with the assistance of better systems that permits data get to and gives full support toward the back. Human services gatherings could be held where mindfulness could be made on utilizing wearable gadgets all the time. Social insurance groups could be made wherein individuals with comparable interests could pool in, to group source profitable wellbeing data. Such data could be utilized to dissect the wellbeing state of a populace all in all in view of age, area etc. Patterns could be examined and proposals could be made on wellbeing, in light of such information.

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Couples Guide to Fitness and Health

It is safe to say that you are both genuine about getting fit? Provided that this is true, you should be reasonable about making time in your lives for this new standard. On the off chance that you are cheerfully snared, you may need to begin considering your accomplices standard of physical wellness as well.

Propensities are difficult to break, particularly slim down. 80% of a solid way of life begins in the kitchen, the physical viewpoint ( exercise center routine ) then has a much less demanding time forming your body once the terrible sustenance is no more. Couples have the brilliant chance to spur each other to accomplish individual objectives, which can likewise reinforce different zones of their relationship.

Here are your initial steps to compelling weight administration and general wellbeing and wellness.

* Lead by illustration

On the off chance that your accomplice needs a sound way of life yet needs starting inspiration, show others how its done. Abstain from belligerence about his or her unfortunate propensities, rather set out to make your own new routine by eating right, going for customary strolls and having your new exercise center program evaluated and actualized. Motivation is an effective inspiration, particularly when somebody begins to see your outcomes.

* Goals

Set practical physical objectives and time allotments. Set up your objectives together and make individual focuses too – what amount of weight would you like to lose? no more take out nourishment? have supper no later than 7.00PM? get up at 5.00am each Tuesday, Wednesday, Friday and Saturday then make a beeline for the rec center? Make it a propensity you both grasp, set your first point of reference at 3 months with the help of an expert nourishment and rec center evaluation.

Food Nutrition: Macro and Micro Nutrients and Their Health Implications

People’s food intake has a different range of nutrients. Some of these nutrients provide the elements what a human body needs. One of those elements is energy that makes the body able to produce outputs. It also provides essential components for growth and maintenance of the body.

Macronutrients like fats, carbohydrates and proteins require a person a relatively good amount of intake of these nutrients. These macronutrients provide energy and building blocks responsible for the growth of the body and maintaining it healthy. Vitamins and minerals that belong to micronutrients though require only a minimal intake of the same, but they are classified essential for they play a great role as they are to keep the body healthy.

As anticipated in food nutrition, most people are expected to eat foods containing all the nutrients that are essential for a healthy lifestyle. An adequate understanding concerning nutrients and their implications to everyone’s health is also necessary for the benefit of proper nutrients intake. Undeniably, not every single person has to take all of these nutrients for it will depend on the need of the individual body’s intake. These nutrients have specific functions to the body. Pregnant women for instance are strongly recommended to have a large amount of folic acid supplement to avoid having instances of babies’ deformity.

Below are the nutrients with their implications they affect to everyone’s health:


Carbohydrates. Carbohydrates are coming from starchy foods such as: rice, bread, potatoes, pasta, and cereals. These are also found in starchy vegetable, milk, sugar, and preserves like fruit jams. As mentioned above, it provides energy to the body. Adequate intakes of carbohydrates will help keep the body reserve energy. On the contrary, too much intake of it will cause serious problems in health. That is why it is advised that a person should monitor his/her carbohydrates intake to avoid unfavorable and undesired results.

Protein. This nutrient provides Amino Acids which is responsible for building blocks that a human body can not make alone. It is essential for growth development of the body. Without protein, a human body will not be as strong as what is it expected. This nutrient can either be found in a lot of food sources such as fish, meat, eggs, dairy foods, and cereal products such as soya products, bread, pulses and nuts. Or through supplements like food supplements which only focus on providing protein to a person’s body.

Fat. This is found in dairy foods, oily fish, biscuits, pastry products, meat products, crisps and chocolate. Interestingly, it plays a vital role basically in providing and maintaining healthy skin and hair and insulation of body organs against events that introduce shock. As people perceived it, fat is somewhat destruction for their diet but on the contrary, it provides more energy source and it maintains body temperature. Without fat, the ability of the body to digest foods will be impossible. When this nutrient is consumed properly and not too much, it will give a good impact to everyone’s health.


Vitamin B1 (Thiamin). This is found in meats, whole grains, fruit, nuts, fortified breakfast cereals and vegetables. Vitamin B1 (thiamin) is essential for it is responsible for releasing energy coming from the carbohydrates. Moreover its active involvement with the nervous system and heart is needed. Hence, without this nutrient, a human body will not be able to function well and will be unable to meet what is expected from the body. With this, unreleased energy from carbohydrates will translate into undesired results to the body.

Vitamin B2(Riboflavin). This nutrient can be enjoyed from eating green vegetables, mushrooms, fortified breakfast cereals, legumes, liver, milk, rice and eggs. Its main function is being responsible for discharging energy coming from macronutrients such as carbohydrate, protein and fat. Another function it does is its involvement with iron’s transport and metabolism. It is also in charge of the skins’ and body linings’ normal structure and functions.

Vitamin B3(Niacin). Wheat and maize, eggs, meat, dairy products and yeast intake is the natural way to enjoy this nutrient. Vitamin B3 is necessary for healthy nervous system, brain function and sex hormones. Functions and benefits it gives to the body include being a great help in detoxifying or removing body toxins that normally cause harm to the body. It helps to have a good digestion and producing healthy skins. Vitamin B3 also can increase blood circulation and decrease cholesterol and high blood pressure.

Vitamin B6 (Pyridoxine). Good food source of Vitamin B6 includes brewer’s yeast, Oats, Wheat, Sardines, Beef, Mackerel, Free range eggs, Poultry, Bananas, Avocado, Cabbage, Brown rice, Dried fruit and Molasses. Vitamin B6 boosts immune system and helps relieve muscle cramps, vomiting and morning sickness. It is best also in helping with skin and nervous disorders and it contains anti-ageing components. Moreover, this vitamin protects against the rootless attack of cancer. Lack of Vitamin B6 intake will deprive the body from having enough Vitamin B12 absorption.

Vitamin B12 (Cobalamin)To get this vitamin, one should have an intake of the following foods: Liver, Cheese, free range eggs, Kidney, Beef, Oily fish, Milk, Fortified cereals, Lamb and Pork. Keeping the nervous system healthy and making red blood cells are what Vitamin B12 is working on. It is one of the most important vitamins among the B-group insomuch that people who are strict vegetarians are recommended to have supplements from this vitamin. Its scope of functions are into protecting against anemia, increasing energy, being a good element for growth and increasing appetite most especially to children. It is likewise significant for brain functions improvement and in keeping healthy nervous system. The vitamin may also protect against cancer and soothe menstruation plus it fights against postnatal depression.

Folate/ Folic acid. Good food source of Folic acid are as follows: Liver, Peanuts, Almonds, Citrus fruits, Carrots, Green leafy vegetables, Apricots, Cantaloupe melons, Avocados, Beans, Beetroot, Broccoli, and free range eggs. It is part of vitamin B-complex and one of the most neglected vitamins for intake. This is somehow a substitute for Vitamin C supplement. However, a person is required to have a large amount of intake of folic acid to keep up with what Vitamin C can do to the body. Folic Acid is needed for involvement in formation of healthy red blood cells. This will help also for the development in unborn babies’ nervous system and prevention against “spina bifida” (a bony defect in the spinal column). Just like the aforementioned, this also looks after for definite types of cancer probabilities. Folic Acid is also into helping digestion improvement and appetite enhancing.

Vitamin C. Good food sources for Vitamin C are Blackcurrants, broccoli, green peppers, kiwi fruits, Brussels sprouts, lemons, oranges, strawberries, cabbage and all other types of fruits with the similar or the same components from the mentioned fruits containing Vitamin C. And other types of vegetables which contain Vitamin C.This vitamin serves as an antioxidant (the substance that prevents damage to the body) and an important element for having body tissues organize and operate normally. It greatly helps the body during its absorption of iron from non-meat intakes. It also helps in healing process of any wounds caused by any types of physical damage. Vitamin C also is into protecting against cancer. Considering the fact that the vitamin does the prevention and fights infection, an individual can highly expect protection against the risk of having heart disease, deadly diabetes and arthritis. Vitamin C also helps overcome male’s infertility.

Food and Nutrition Guide for Male Sexual Health

In order to have better sex it is necessary to keep the penis and reproductive organs in a healthy state. For optimum performance and for increased libido, it is vital to keep the arteries healthy in order to allow increased blood flow to the penis.

Asides from promoting a healthy blood flow, it is also important to maintain overall health of organs, and to increase energy levels. Various male enhancement supplements and pills can be taken by men with erectile dysfunction and low libido, which contain high levels of nutritional ingredients containing properties very effective at achieving the desired results.

The Role of Testosterone in Male Sexual Health

Testosterone is the prominent male sex hormone produced by the testicles and adrenal glands, and is crucial in the development of male characteristics of genital sexual progression. Testosterone is vital in the functions of penis growth, muscle development, sperm production, and sex drive in regards to genital sexual health. In order to increase libido and counter erectile dysfunction it is necessary to increase testosterone levels.

The Causes of Low Libido and Erectile Dysfunction

Before attempting to find a remedy to treat sexual dysfunction problems, it would be wise to review what has caused it first and try to rectify it naturally.

1. Nicotine – smoking tobacco can be a contributory cause of impotence because nicotine acts as a vasocontrictor tightening blood vessels hence restricting blood flow to the penis. In the long term it might cause permanent damage to the arteries.Studies have shown that a greater proportion of men affected with impotence are smokers.

2. Caffeine – caffeine also acts as a vasoconstrictor and it also raises blood pressure, which is associated with infertility and low libido. Medical studies show high levels of caffeine decrease levels of testosterone due to the stress on the adrenal glands.

3. Glucose – having high blood sugar levels damages the walls of the arteries and nerve cells, which has an impact on blood flow and maintaining an erection.

4. Cholesterol – high levels of cholesterol cause fatty deposits to accumulate on artery walls reducing the ability of the vessels to dilate properly hence restricting blood flow.

Many foodstuffs, including herbs and roots, contain essential vitamins, fatty oils, and nutrients that are very effective in maintaining healthy blood flow and keeping the arteries healthy. Some foods to consider to combat erectile dysfunction are listed here. The multi benefits of not only enhancing sexual performance but also keeping heart and skin healthy is a great reason to change to a balanced well nutritioned diet.

Foods to Enhance Sexual Performance

1. Spicy foods increase heart rate and causes vessels to expand pumping blood around the body. Eating chilli pepper and jalapenos will increase blood circulation.

2. Seafood contain high levels of Omega-3 acids that maintain healthy heart and blood flow. Salmon, oysters, shellfish will promote healthier blood flow.

3. Green vegetables contain high levels of antioxidants for better blood circulation and zinc for testorone production. Eating spinach, brocolli, artichoke, and asparagus is good for improving sexual function.

4. Fruit also contain high levels of vitamins essential in maintaining healthy organs and blood flow. Watermelon, Pomegranate, and Papaya notably act like a natural viagra acting as a vasodilator expanding blood vessels promoting increased blood flow.

5. Seeds and Nuts contain high levels of fibre and zinc. Try almonds, peanuts, sunflower seeds and pumpkin seeds to improve circulatory health.

6. Multi vitamin health roots like ginseng and gingko biloba can treat impotence and maintain sexual vigour.

Foods to Enhance Testosterone Levels

1. Cruciferous Vegetables – brocolli, cauliflower, radishes, turnips, cabbage, brussel sprouts

2. Oysters – high levels of zinc increases sperm production

3. Avocados – contains vitamins B6 and folic acid to increase hormone production

4. Eggs – contain high levels of vitamins B5 and B6

5. Red Meats and Poultry – beef, lamb, chicken, turkey all contain high levels of zinc

Having higher levels of testosterone will promote good sexual health and development, in addition to giving you more energy. Men with higher testosterone levels are able to enjoy more sex.

In considering adapting your diet to reach your goals can be time consuming and abiding to a strict routine difficult; that’s why many men turn to supplements, which contain the ingredients that have the same effects and desired results, but also in much higher concentrated form, so more is gained from less. A natural herbal male enhancement supplement such as MaleExtra contain all natural ingredients including Pomegranate Ellagic Acid, Omega-3 Acids, Flaxseed, and Ginseng, along with various other plant extracts, roots, and natural aphrodisiacs, is a good option to treat erectile dysfunction and increase the size of your penis.

Health and Nutrition

A good nutritious diet is what is required to keep a person healthy and wealthy. Nutrition is the base of a healthy person. What you eat reflects in your body and face. A person eating healthy food looks active as well as attractive with a glowing skin, shining eyes and good textured hair. If you have better nutrition then the immune system is strong, you do not get sick easily and have a great resistance power. You are active and able to work better.

Healthy food nutritious the body and gives it strength to work the whole day. Whether a child or an adult, you should inculcate good eating habits. It helps you fight diseases and makes your immune system stronger.

A nutritious diet is one that has all the vitamins and minerals in it. Try and eat a variety of healthy food that has proteins, minerals and vitamins. There should be non-vegetarian food such as chicken, meat, fish and vegetarian food that has grains, pluses, vegetables and fresh fruits. Milk and milk products should also be taken. A good balanced health is difficult to find in a vegetarian diet but if extra care ids taken then you could have a balanced diet. You should be extra cautious to take enough proteins in your diet as it helps in the development of the body.

The fatigue in a person is directly related to the diet of a person. If a person does have a healthy diet then the fatigue is out rightly seen in that person. If you do not eat healthy you do not feel healthy. People often face problems due to unhealthy eating habits. There are people who have obesity due to overeating and not eating healthy. There is lack of energy and increased health problems. Then there are some, especially children who are victims of malnutrition mostly seen in poor countries. They have deficiency diseases due to lack of proper food. But even wealthy people are careless about their eating habits and thus have deficiencies.

You can take care of yourself by eating healthy, knowing what to eat, how much to eat and when to eat. Eating healthy and in proper way can help you reduce the risk of health problems such as heart diseases, stroke, cancer and many other diseases. At the same time proper exercise are also a must. You should keep your body physically active. It is a must to do some basic exercises regularly and take walks as walking is the best and the easiest way to keep the body fit and healthy. Eating the whole day and not exercising makes a body lethargic and inactive. You gain a lot of weight which becomes a problem for you and is the cause of a number of diseases. Therefore it becomes necessary to exercise regularly and built muscles rather than accumulate extra fat that is not healthy for the body.

Each one of us must make it a point to eat healthy and a balanced food and exercise to keep away from diseases and live a happy life.

Avocado Nutrition – Secrets to Food Combining For Health

Use this avocado nutrition information for heart healthy eating. Using proper food combining you can boost the bioavailable nutrients in foods you may already be eating.

How about some avocado in your salad?

It turns out that avocado nutrition offers a lot more than just good, high-density lipoprotein (HDL) cholesterol to your diet. Adding either a half or a whole avocado fruit to meals in combination with vegetable-based foods aides in carotenoid absorption.

And why does this matter?

Carotenoids are found in fruits and vegetables in the pigment. They’re responsible for vitamin production in the body (specifically retinol, or vitamin A) and for producing antioxidants.

Incidentally, avocado oil offers nearly the same benefits as the fruit of the avocado.

What foods you eat, and what foods you combine in a meal, matter!

So mix up a big salad with lots of colorful red and yellow peppers, carrots, and some guacamole to help your body’s immune system, reduce damage caused by free radicals, protect against heart disease and possibly even reduce the risk of cancer.

This information comes from the first intervention study showing that consumption of a fruit as a lipid source with carotenoid-rich foods enhances carotenoid absorption in humans. (1)

This is radical news! You can turbo-boost the antioxidants in foods you’re already eating by adding in some of this great avocado nutrition to your diet!

Pass the guacamole…

The study shows that combining avocado in meals high in carotenoids (fruits and veggies that are red, orange or yellow) can improve carotenoid absorption while offering additional nutritional benefits.

Avocados contain many important nutrients, like vitamins, minerals, monounsaturated fatty acids and dietary fiber… all important to healthy eating.

What Are Lipids (And Why Should You Care)?

Fats are lipids. They combine at the cellular level to help your body form healthy cells. And lipids aren’t soluble in water, so you have to get them from healthy dietary fat sources (such as avocado fruits and oils, and olive oil).

For example, foods that are typical of a Mediterranean diet, such as olive oil, have also been shown to provide powerful antioxidants. (2)

Lipids’ main function? Check out these important jobs…

Energy storage

Supporting cell membranes

Hormone and vitamin support throughout your body

The fats sources you choose matter tremendously.

Butter, meat fats and dairy are saturated fats. While fine in moderation, these fats can raise the LDL cholesterol (the “bad” cholesterol) in your system.

Olive oil, avocado… these are unsaturated fats. You still don’t want to over do too much of a good thing, but in the proper amounts, these healthy fat sources can turbo charge your diet.

Tips on Eating Healthier

When choosing an olive oil, always choose the kind labeled “extra virgin”, and “first cold pressing” for the highest quality oil.

And to get the benefits of avocado nutrition, use at least 1/2 an avocado or even a whole one (between 75 to 150 g).

Be sure to check with your own doctor before making changes to your diet.


1. Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil

Nuray Z. Unlu, Torsten Bohn, Steven K. Clinton and Steven J. Schwartz

The American Society for Nutritional Sciences J. Nutr. 135:431-436, March 2005

2. Evidence of postprandial absorption of olive oil phenols in humans.

The Health Benefits of "Whole Food" Nutrition

What does it really mean to eat healthy?

People do not know what it really means to eat healthy. There is plenty of information out there as to why we should, yet, what does it really mean to our overall health? The medical establishment has given reasons and valid arguments as to why yet, there are not a lot of people explaining the details of how eating healthy affects the mind, body and spirit.

Eating healthy

For the sake of this article, the definition of “eating healthy” is going to come from experience of doing so over a period of decades. As a certified herbalist, and a student of this science for over 14 years, I have come to realize that eating healthy means eating foods that are rich in natural nutrients that come from planet earth to nourish our bodies. These foods are still in their wholesome state which is why they are often referred to as ‘Whole Foods’. That is it and that is all. So when you eat more fresh, organic, fruits, vegetables, grains, nuts and seeds, you are doing more for your body’s health than any pill or prescription medication can do. The reason these organic foods provide nutrition to the body is because they are chock full of vitamins and minerals the body needs every day. You cannot get vitamins and minerals from a Pepsi or a Twinkie. When you eat vitamins and minerals, your body has more of what it needs to defend against dis-eases.

Having a “Right” Mind

If you feed your body food that does not also feed your brain, it could affect the way you think and feel. An example of this is when anyone eats sugar it provides a temporary “sugar rush”, then you come crashing down and all you want to do is sleep. When you cannot seem to think of ‘that word’ to finish your sentence or when you have that “2:30” feeling and all you want to do is Nothing, these experiences could all have been avoided by simply eating foods that are alive with vital nutrients. Foods that only contain artificial ingredients, preservatives, chemical additives, artificial sugars and loaded with salt are devoid of nutrients and are therefore, dead. Eating nutrient rich foods like whole foods can bring clarity to your mind and you feel energized with a sense of wellbeing. Eating food that is artificial like processed and fast foods can bring a sense of being dull-witted and a feeling of wanting to just go to sleep.

Uplifting the Spirit

Dead foods do not help anyone feel better emotionally and they can give a false sense of wellbeing. Vitamin D is in abundance naturally in Watercress, which is a green lettuce. Eating a Watercress salad outside in the sunshine can give a sense of calm and happiness. Then once the salad is eaten, the energy that comes from the nutrients in the greens the body uses to feed the cells in the body so it can be energized and nourished to carry on throughout the day. When ‘dead’ food is eaten, it can become addictive and if it is no longer eaten, moods can swing and happiness can seem elusive and the only thought is to eat the very food that brought this change in emotions.

Changing habits is not easy and cannot be done overnight. Our habits form over a period of years. To establish new ones takes work and effort. Yet, when the benefits outweigh any negative consequences that may be gained, changing for the good is worth the effort.

Health Nutrition Food That Isn’t

It can be hard enough keeping to a healthy diet; what happens these days though is that the major restaurant chains come and try to mix up our personal definitions of what we can safely call “healthy”. A restaurant staple at McDonald’s, Burger King, Wendy’s or Ruby Tuesday’s can easily get called “healthy” even when it is saturated with calories, fat and salt. Let’s take a look at the worst offenders on the restaurant menus around the country that promote their products for their  health ,  nutrition ,  food  value all at once.

The Ruby Tuesday Avocado Turkey Burger should actually have been a really healthy meal. Turkey is great for your heart’s  health  nutrition   food  that actually heals. But not here. The burger has nearly 100 g of fat (that’s nearly a fifth of a pound of fat), and heaps of salt held together with more than 1000 calories.

Okay, is there any way that you can not be making the right choice with a salad? Well, at the California Pizza kitchen, the Waldorf chicken salad actually comes with even more calories than the burger above. How did they even manage to do this in a salad? It’s all in the dressing, of course. But you will need to be on the lookout across their entire menu.

You couldn’t possibly do the right thing for your  health ,  nutrition   food  being the way it is in this country. Consider Applebee’s Grilled Shrimp and Spinach Salad – a name that’s filled with  health  and  nutrition . They’ve managed to bring the salad up to more than 1000 calories – as they have with lots of other salads on the menu. If you have to go to Applebee’s, choose from the Weight Watchers list.

Compared to this next salad, you could do better for your health with a slice of pizza. And fittingly, this chicken chopped salad lives on the menu of California Pizza Kitchen, dangerous ground for any dieter if you need a warning. This little gem has nearly 1200 calories, and 15 g of unhealthy fat.

There’s no way you would want to see this next winner left off this list. It’s the Mex Tostada salad with chicken at Chevy’s Fresh. You could eat a dozen cupcakes and not get as much fat and calories as with this artery clogger. It actually has nearly a fifth of a pound of fat and more than 1500 calories.

Seafood is supposed to be healthy isn’t it? Well then, consider the Cod Filet dinner at Culver’s. It has the most fat of any of the  health   nutrition   food  examples we’ve covered so far – a third more. But that’s because this little heart attack machine is fried, and there’s butter and french fries on the side too.

Food corporations will always try to hitch a ride on a health fad that’s doing the rounds at the time. How about the way Nestl?calls its sugar-hopped Juicy Juice line actually healthy for children? This was so egregious to the authorities, the federal government actually called their bluff.

Food, Nutrition & Health – The Connection Revealed

“Food, glorious food! Hot sausage and mustard!” So the urchins sang in the musical “Oliver!” Food certainly plays a major role in our lives. It can do far more than give us energy… it can help us feel good, it can enhance our social lives, it’s the centerpiece of many holidays and social traditions. It can be very pleasurable!

Pleasurable yes! Healthy, not always. So what is the basic purpose of food and how does it affect our health?

The basic purpose of food is to provide nutrients to the body so that it can function. Certain nutrients are necessary to combine with oxygen to create energy for physical activity and for all internal functions, including repairing and building cell tissue.

But food and nutrition don’t always go “hand in hand.” And without nutrition, the body can’t function its best. Health and energy ultimately suffer.

Definition of Nutrition

Nutrition simply means something that nourishes. To nourish means “to feed or sustain with substances necessary to life and growth.” Not everything that is called “food” contains nourishment! And just because a product has a nutrition facts label, that is no guarantee that there’s any nutrition in it. That’s why “junk food” is called “junk” – because it has a lot of calories but no real nourishment – no nutritional value!

Nutrition: Macronutrients and Micronutrients

The nutrients that the body needs for energy and to provide the building material for cells, tissues, muscles, bones, hormones, etc. etc. (all physical structure and bodily processes) are broken into two categories: Macronutrients and micronutrients.

Macronutrients are called “macro” (meaning “large”) because they form the largest percentage of the nutrients the body needs to function. The macronutrients are:

  • Carbohydrate
  • Fats (also called lipids)
  • Protein and
  • Water

Micronutrients are called “micro” (meaning “small”) because they are needed by the body in very small quantities. The micronutrients are:

  • Vitamins
  • Minerals

The body needs all of these nutrients in balanced quantities to achieve good physical health and to operate at its best.

Food and nutrition

Before the advent of convenience and fast foods, food and nutrition wasn’t an issue. Food WAS nutritious! Interesting how there are now epidemics of diabetes, obesity and many other health problems since the nutritional quality of our food supply has deteriorated. Food processing to the degree that is found in fast foods and convenience foods not only robs food of most of its nutritional value, but the pesticides, preservatives and additives that can be found in processed food is toxic to the body.

Food, nutrition and health

Learning the basic facts about the nutrition (or not) in food and how it contributes to health (or doesn’t) is probably the smartest thing someone could do to improve their health and energy. Believe me, there are truckloads of false data and myths about food and nutrition that keep people from enjoying better health and vitality.

Food manufacturers with their slick marketing and advertising make matters worse! It appeals to our taste buds and emotions, but processed food eaten on a regular basis, as most Americans do at this point in time, takes a serious toll on health and energy.

The person who said “An apple a day keeps the doctor away” was not kidding!

Top Nutrition Tip No. 5 – Making Healthy Food Choices

For the purpose of this article I will not be going into a lot of detail. There are more than enough resources in book form and online to further your knowledge. My tips are based on years of reading, learning, doing and experimenting. So let’s get right to the point.

The Basics

Eliminate all processed foods, fast foods, chips, junk food, candy bars, white flour, most pasta, processed white rice, deep-fried foods and all soft drinks.

Stick to lean cuts of meat, cut all the fat off the meat, and remove the skin from poultry prior to cooking and double the amount of vegetables you eat. For starch, eat whole grain brown rice or other higher protein grains like quinoia and bulgar. Have lentils and beans like kidney, black turtle, chick peas and Romano. If you eat bread, limit your intake and choose whole grain and/or stone-cut whole grain dark breads. The German-style breads are an example of a healthier choice and more cities have local bakeries that produce whole grain, organic breads. The culprit, when it comes to breads, is over-processed white flour. White flour has had all of the healthy core removed, including all its nutrients and grain. The flour is also so finely processed that it digests in the gut and converts to sugar in the blood stream more quickly than sugar, resulting in an insulin spike and fat gain! (For more on why sugar is bad for you, see my previous article, “Top Nutrition Tip #1: Dump Soda Pop – The Hidden Sugar Menace”)

Throw away the butter and margarine. Use extra virgin olive oil for cooking.

If you need more background take a look at the recommended resources section at the end of this article for further reading. You may also wish to consult with a qualified nutritionist.


Choose lean, white meats like chicken breast, turkey breast, flank steak (or other lean cuts), pork tenderloin, tuna (canned in water), salmon (canned), fresh white fish, lean sandwich meat (minimally processed turkey or chicken).

Milk & Eggs

Choose free range or organic eggs, organic plain yogurt, 1-2% cottage cheese, 1-2% milk or skim milk, plain soy milk, plain rice milk.

Fruits, Berries & Melons

Apples, bananas, grapefruit, oranges, nectarines, blueberries, strawberries, mixed frozen berries, pears, melons. If it’s not named here, eat it!


Green onions, red peppers, sweet potatoes, potatoes, frozen vegetables, tomatoes, avocado, broccoli, spinach, carrots, bok choy, celery, romaine, mesculn mix, red leaf lettuce, zucchini, Brussels sprouts. This is by no means an exhaustive list. For even more variety check out you local farmer’s market.


Whole grain brown rice, whole grain breads (organic or German style), slow cook plain oatmeal, Red River Cereal.

Nuts & Seeds

All-natural organic peanut butter, almond butter, nuts, seeds (pumpkin, sunflower, etc.)

Protein & Meal Replacement Drinks

I recommend using meal replacement drinks and bars for weight loss and weight maintenance if the products use low-glycemic carbohydrates, good fats and healthy proteins. They should be clinically and independently tested and are certified low-glycemic (this is especially important if you are diabetic. Otherwise, there is no substitute for healthy, balanced eating.


Extra virgin olive oil, sesame oil, safflower, canola, flax oil, mixed flax oil blend.

Staples (to add flavour and zest to your meal)

Pesto, teriyaki sauce, soy sauce, honey, fresh ginger, hot sauce, mustard, onions, garlic, balsamic vinegar, pickles, yogurt, fresh herbs & spices, lemons, limes, ajvar

Organic or Non-Organic?

This is a personal choice and may depend on the cost and availability of organic items. One of the greatest benefits of organic food is the reduced use or absence of chemicals used in the growing process. Organic meats are usually free of growth hormones and the taste is outstanding.