Adam Carson 's Entries

2 blogs
  • 28 Oct 2017
    Nutrition is defined as nourishment or energy that is obtained from consuming food or the process of consuming nourishment and energy in the proper amounts. Unfortunately, for many of us, proper nutrition is far from what we get from our daily diet. We are obsessed with junk food, processed food that comes from a box and many of us eat little or worse yet no whole real food that provides the body with the proper nutrition that it needs. The term “proper nutrition” is often misinterpreted by people and most people don’t fully understand how to implement into their daily lives. This article is going to break down exactly what proper nutrition means. The World Health Organization defines proper nutrition as an adequate, well-balanced diet combined with regular physical activity. According to the World Health Organization, there are five key points to defining a proper, well-balanced diet for an adult.  The main part of a healthy diet is the presence of fruits, vegetables, legumes, nuts and whole grains. It is important to get 5 portions or 400g of fruits and vegetables a day. - It is essential to get a variety of fruits and vegetables in your diet, get as many different colors as possible. - Some examples of legumes are lentils and beans. - Whole grains include whole wheat, steel cut oats, millet, oats and brown rice. Potatoes and starchy roots are not classified as fruits or vegetables, they are in fact starches, like grains and should be limited. Less than 10% of your total daily calories from simple sugars, ideally this amount should be less than 5%. This is equivalent to about 12 level teaspoons for a 2000 calorie a day diet. Simple sugars, include table sugar, sugar found in fruit, added to processed foods and found in honey, syrups, fruit juices and fruit juice concentrates. Less than 30% of total calorie intake should be from fats. Most of your fats should be unsaturated fats, such as those found in fish, avocado, nuts, sunflower, olive and canola oils, which are preferable over saturated fats, such as those found in fatty meat, butter, cream, ghee, lard, cheese, and palm and coconut oil. The American Heart Association advises 7% or less of total daily calories come from saturated fats, which are found in meat, chicken, butter and tropical oils. Trans fats found in processed foods, fried foods, snack foods, fast foods, frozen pizza, pies, cookies, margarine, and spreads are not part of a healthy diet and should be limited to 1% or less of daily caloric intake. You should be consuming less than 1 teaspoon, or 5g, of salt per day. - Iodized salt is the healthier option. In order to maintain proper nutrition, there are some principles that you need to apply in addition to the ones above from the World Health Organization. Do not completely eliminate any type of food from your diet. Instead, incorporate all foods into your diet according to their ratio that is set by the food pyramid. Limit you saturated fats, starch, and sugars, but generously include lean proteins, complex carbohydrates, and good fats into your diet. Consume as much of your food as you can to their raw or original form Minimize your intake of processed foods and junk foods. These typically offer no nutritional value and are much higher in calories than the natural choices. Replace your juice with raw fruit and avoid sodas. Vitamins, enzymes, and fiber are best consumed in the form of raw fruits and vegetables. Consume six smaller portioned meals in a day. Breakfast, lunch, dinner, two daytime snacks, and one pre-bed snack will help you feel full and avoid binge eating. Drink lots of water every day, the general recommendation is to consume at least eight to ten glasses a day. Simplifying It is really simple to get proper nutrition, EAT A WIDE VARIETY OF REAL WHOLE FOOD. Fresh meats, vegetables, fruits and low fat dairy will allow you to get all the various nutrients these foods provide. So, toss the boxes, and fill your plate with nature’s goodness and you will see and feel a marked difference in your energy levels, health and weight.  
    Nutrition & Diet 497 Posted by Adam Carson United States Wellness And Fitness
  • Nutrition is defined as nourishment or energy that is obtained from consuming food or the process of consuming nourishment and energy in the proper amounts. Unfortunately, for many of us, proper nutrition is far from what we get from our daily diet. We are obsessed with junk food, processed food that comes from a box and many of us eat little or worse yet no whole real food that provides the body with the proper nutrition that it needs. The term “proper nutrition” is often misinterpreted by people and most people don’t fully understand how to implement into their daily lives. This article is going to break down exactly what proper nutrition means. The World Health Organization defines proper nutrition as an adequate, well-balanced diet combined with regular physical activity. According to the World Health Organization, there are five key points to defining a proper, well-balanced diet for an adult.  The main part of a healthy diet is the presence of fruits, vegetables, legumes, nuts and whole grains. It is important to get 5 portions or 400g of fruits and vegetables a day. - It is essential to get a variety of fruits and vegetables in your diet, get as many different colors as possible. - Some examples of legumes are lentils and beans. - Whole grains include whole wheat, steel cut oats, millet, oats and brown rice. Potatoes and starchy roots are not classified as fruits or vegetables, they are in fact starches, like grains and should be limited. Less than 10% of your total daily calories from simple sugars, ideally this amount should be less than 5%. This is equivalent to about 12 level teaspoons for a 2000 calorie a day diet. Simple sugars, include table sugar, sugar found in fruit, added to processed foods and found in honey, syrups, fruit juices and fruit juice concentrates. Less than 30% of total calorie intake should be from fats. Most of your fats should be unsaturated fats, such as those found in fish, avocado, nuts, sunflower, olive and canola oils, which are preferable over saturated fats, such as those found in fatty meat, butter, cream, ghee, lard, cheese, and palm and coconut oil. The American Heart Association advises 7% or less of total daily calories come from saturated fats, which are found in meat, chicken, butter and tropical oils. Trans fats found in processed foods, fried foods, snack foods, fast foods, frozen pizza, pies, cookies, margarine, and spreads are not part of a healthy diet and should be limited to 1% or less of daily caloric intake. You should be consuming less than 1 teaspoon, or 5g, of salt per day. - Iodized salt is the healthier option. In order to maintain proper nutrition, there are some principles that you need to apply in addition to the ones above from the World Health Organization. Do not completely eliminate any type of food from your diet. Instead, incorporate all foods into your diet according to their ratio that is set by the food pyramid. Limit you saturated fats, starch, and sugars, but generously include lean proteins, complex carbohydrates, and good fats into your diet. Consume as much of your food as you can to their raw or original form Minimize your intake of processed foods and junk foods. These typically offer no nutritional value and are much higher in calories than the natural choices. Replace your juice with raw fruit and avoid sodas. Vitamins, enzymes, and fiber are best consumed in the form of raw fruits and vegetables. Consume six smaller portioned meals in a day. Breakfast, lunch, dinner, two daytime snacks, and one pre-bed snack will help you feel full and avoid binge eating. Drink lots of water every day, the general recommendation is to consume at least eight to ten glasses a day. Simplifying It is really simple to get proper nutrition, EAT A WIDE VARIETY OF REAL WHOLE FOOD. Fresh meats, vegetables, fruits and low fat dairy will allow you to get all the various nutrients these foods provide. So, toss the boxes, and fill your plate with nature’s goodness and you will see and feel a marked difference in your energy levels, health and weight.  
    Nutrition & Diet Oct 28, 2017 497 United States Wellness And Fitness
  • 15 Dec 2016
    According to the U.S Dept. of Health & Human Services, In 2008, the Physical Activity Guidelines for Americans was released, and the Healthy People 2020 physical activity objectives developed in 2010 reflected these guidelines. From 2008 to 2015, the rate for adults aged 18 years and over who met the guidelines for aerobic physical activity and muscle-strengthening activity increased by 17.6%, from 18.2% to 21.4% (age adjusted), exceeding the Healthy People 2020 target of 20.1%.Between 2005–2008 and 2011–2014, there was no statistically significant change in the obesity rate among adults aged 20 years and over (33.9% in 2005–2008 and 36.2% in 2011–2014, age adjusted) and youth aged 2–19 years (16.1% in 2005–2008 and 17.0% in 2011–2014).Between 2005–2008 and 2009–2012, there was no statistically significant change in the mean daily vegetable intake of persons aged 2 years and over (0.76 cup equivalents of total vegetables per 1,000 calories, age adjusted, in 2005–2008 and 0.77 in 2009–2012). The Healthy People 2020 target is 1.16 cup equivalents per 1,000 calories.
    General Health 76 Posted by Adam Carson United States Healthmace Members
  • According to the U.S Dept. of Health & Human Services, In 2008, the Physical Activity Guidelines for Americans was released, and the Healthy People 2020 physical activity objectives developed in 2010 reflected these guidelines. From 2008 to 2015, the rate for adults aged 18 years and over who met the guidelines for aerobic physical activity and muscle-strengthening activity increased by 17.6%, from 18.2% to 21.4% (age adjusted), exceeding the Healthy People 2020 target of 20.1%.Between 2005–2008 and 2011–2014, there was no statistically significant change in the obesity rate among adults aged 20 years and over (33.9% in 2005–2008 and 36.2% in 2011–2014, age adjusted) and youth aged 2–19 years (16.1% in 2005–2008 and 17.0% in 2011–2014).Between 2005–2008 and 2009–2012, there was no statistically significant change in the mean daily vegetable intake of persons aged 2 years and over (0.76 cup equivalents of total vegetables per 1,000 calories, age adjusted, in 2005–2008 and 0.77 in 2009–2012). The Healthy People 2020 target is 1.16 cup equivalents per 1,000 calories.
    General Health Dec 15, 2016 76 United States Healthmace Members