So, how much nutrients do you really need, specifically protein? Calculating the amount of protein you need depends on your goal or lifestyle. A bodybuilder’s protein intake may be different from someone whose goal is to simply lose weight. The underlying philosophy here is that since protein is needed to build muscles, of course a bodybuilder would need more protein to achieve his ideal muscle mass.

So how to calculate your protein intake? It’s actually easy. There is a standard formula in doing it. According to studies, protein intake of all types of persons, from moderately active people to athletes and bodybuilders, should fall within the range of 0.8 gram to 1.8 gram of protein per pound of bodyweight. Here’s how to compute it:

1. Get your weight in kilograms. If your weight is in pounds, simply convert it into kilograms by dividing it by 2.2
2. Then with your weight in kilograms, multiply it by 0.8gram to 1.8 gram.

To know your multiplier between 0.8 gram to 1.8 gram, you have to access yourself. If you are simply trying to lose weight or in moderate physical activities, use a lower multiplier (i.e. 0.8 gram). But if you are a bodybuilder or trying to gain more muscles, then use higher multiplier (i.e. 1.5 gram). Let’s do a sample computation.

How much is the ideal protein intake of a 200-pound person trying to build muscles and lifting weights?

1. Convert 200 pounds into kilograms : 200 lbs / 2.2 = 90.90 kilograms
2. Multiply weight in kilograms by your chosen multiplier : 90.90 kg x 1.5 = 136.35 grams of protein per day

See, it’s actually easy. Now, there is another question in terms of amount of intake. How much water do you really need daily?

You have been probably taught since you were a kid that you need at least 8 glasses of water daily. That is correct. But it may still depend on your condition and goals. Eight glasses may be enough for average people. But those who target slimmer bodies might add more glasses in a day, like one glass before eating a meal to prevent them from eating too much. Now, there is also a formula you can use to compute your specific water intake per day. The rule of thumb is 1 liter of water per 1000kcal you burn up. Let’s say, due to your activities you burn up 3000kcal per day, then you need 3 liters of water to keep your body hydrated and functioning properly.

Once you’ve learned the specific amount of nutrients you need on a daily basis, you are on your way to getting your desired results from your diet and workout programs. You just have to add another very important ingredient — discipline. With determination and discipline to stick to your diet plans, then there is nothing that can stop you from becoming healthier in the future.

Frying seems to be everyone’s favorite cooking method nowadays it’s fast, easy and of course, delicious. And with everything seems to be at a fast-pace mode, people often find it hard to be more meticulous and cautious at how their food is prepared. For busy and stressed out people it is enough that their hunger is satiated so they can go back to work. This is probably why the fast food chain business continues to prosper. Now this behavior may produce undesirable results in the long run.

It is important to be aware that there are alternative ways of cooking your food, healthier ways. You can start by changing the type of oil you use. It is always healthier to use oils with monosaturated fats like canola oil and olive oil. Monosaturated fats will help you reduce bad cholesterol in your system.

Now, with a healthier cooking basic ingredient, here are other cooking methods that are more heart-friendly.

1. Baking. When you bake, the oven traps the inside and this trapped heat will then release the natural oils and fat of your food, so you are no longer required to add more oil.

2. Grilling. When you grill, your food is immediately exposed to high heat, making the cooking process faster. This then helps your food retain more of its vitamins and other nutrients. Grilling also reduces the fat content of your food because natural oils and fats of your food drip off.

3. Steaming. This is a healthy way to cook food because of one major reason – no need for oils. Steaming preserves the food’s flavor, color, aroma and vital nutrients since they are not washed or mixed into the water, oil or other ingredient.

4. Stir-frying. Stir frying may involve oil, but you wouldn’t be using too much. Plus, when stir-frying, your food is exposed to high heat, searing and cooking it fast. So rest assured that its natural flavors and nutrients are retained.

Aside from these alternative cooking methods, one basic reminder for you to cook your way towards a healthier heart is including fruits and vegetables in your recipes. Example, always have steamed or stir-fried veggies as side dish, especially if your main course is meat. And speaking of meat, always go for lean and white meat.

Protecting your heart does not necessarily require you to sacrifice experiencing a gastronomical feast. Your diet should not be composed of boring and bland food all the time. As long as you know these basic cooking techniques, you can still be creative in coming up with appetizing and healthier meals for you and your family. Preparing food and dining at home is much healthier and not to mention more affordable. But the biggest benefit you can get when you prepare food at home is you can make sure that your family will enjoy clean, sanitary and quality meals all the time.

When someone is lactose intolerant, his digestive system lacks or do not have the sufficient levels of enzyme called lactase to break down lactose. Unbroken lactose flows to the large intestine with extra fluid where it will be converted into lactic acid and gas. If a lactose intolerant person consumes too much lactose from foods like icing and other dairy products, he will then experience abdominal bloating, cramps, nausea, vomiting, upset stomach and diarrhea.

So, should lactose intolerant people simply accept the fact that they will never get to enjoy a slice of cake with its heavenly icing on top? The answer is no. They may take supplements to increase their levels of lactase. These supplements come in the form of capsules, tablets and lactaid liquid which they can drink orally before eating lactose-loaded food like ice cream. There are also lactase drops available in the market which can reduce the lactose content of a dairy product.

But aside from supplements, another effective way to enjoy your cake icing is to find alternative ways of making icing without the usual milk or dairy ingredients. Fortunately, there is a very easy lactose-free icing recipe you can do.

For a 5-cup lactose-free vanilla icing, you will need the following ingredients:

• 8 cups of confectioner or powdered sugar
• 2 and 1/6 cups of unsweetened soy yogurt (remember soy-based products like soy milk and soy yogurt come from soy beans, so they don’t contain lactose)
• 2 tablespoons of hot water
• 2 tablespoons of vanilla extract

With your ingredients ready, here are the steps:

• Step 1: Mix the confectioner’s sugar, soy yogurt, hot water and vanilla extract in a large mixing bowl
• Step 2: Beat the mixture until it becomes smooth and creamy. This would usually take up to 3 to 4 minutes using a hand mixer. If you do not have a mixer, you can use a spoon or whisker, but it will take longer than 4 minutes, so just be patient.

You can vary your icing’s consistency by either adding or subtracting water. Also, you can make its flavor more fun and interesting by using other extracts like almond, peppermint or banana. For frostings, you can substitute organic extra virgin coconut oil for butter and shortening. This lactose-free icing is also great as a dip for your fruits or toppings for your muffins.

Now you don’t have to sacrifice the little good things in life just because you can’t take milk or dairy products. Enjoy your cake!

• If you are interested in body building then protein is a must. Protein intake combined with proper workout leads to rapid muscle growth. Fish is rich in protein. Salmon, tuna, anchovies and herring are the kind of fish that do wonders for body building. A diet rich in fish will definitely contribute to muscle growth and help you achieve your goals faster.

• Meat be it beef or chicken is also full of protein. It is a better option money-wise as sometime fish can be a lot more expensive. Meat is referred to as nature’s multi vitamin for a reason. Try to go for cuts that have low or no fat, as fat is not ideal for your cause. Meat has one issue that some people may be vegetarians or prefer kosher or halal meat. Kosher and halal options are often not that big an issue but for vegetarians a good alternative perhaps would be to go for ceratine or protein powders.

• Eggs are another super food rich in protein. Modern research has supported the intake of eggs on regular bases. Eggs not only have protein but they also have cholesterol. This might sound strange but cholesterol forms the basic structure of the anabolic hormones such as testosterone. Testosterone is a male hormone so essential for muscle building. So it is a good idea to consume some foods that have a reasonable amount of cholesterol in them.

• Fiber and carbohydrates are also essential building block for body builders. A very simple food item like oatmeal is rich in both. But you must take care not to go for the sugary and flavored oat meal cereals so readily available in the super markets. These are highly processed and may do more harm than good to your cause. What you need are the 100% natural rolled oats. These are full of carbohydrates, which help you survive those killer workout routines. Oatmeal also has more fiber than bread, which definitely again is very helpful in having an envious body. Oatmeal not only has fiber and carbohydrates but it is also rich in proteins.

Try these food choices while you are working those muscles out. It is only a matter of time that you are going to see the results. Good food choices are a must for a healthy body and there importance becomes even more evident when you are trying to achieve a certain target as a body builder.

Have you ever considered making your own juice drinks? Imagine a drink tailored to your individual needs. Homemade juices are very fresh and full of nutrition. There is no loss of nutrition in packaging and sitting on a store shelf and then in your fridge. This also gives you the freedom to make a drink with the fruit of your choice and based on your unique nutrition needs. Some of the distinctive fruit qualities and their possible uses are as below:

• A glass of cranberry juice does wonders against the kidney stones and urinary tract infections.
• Cabbage juice helps fight the peptic ulcers.
• Cherries have keracyanin, which is a pigment useful for gout patients.
• Grape juice has qualities similar to aspirin. Three glasses a day will have the same impact as a tablet of aspirin. Grapes’ pits contain antioxidants, called proanthocyanidins, which are even more powerful than Vitamin C and Vitamin E.
• Papaya and pineapple are useful in fighting nausea.
• Apple, spinach, avocado and celery are known to help with insomnia.
• Soybeans and grapes are useful for boosting body’s immunity.
• Dates, raisins, pumpkin, peas and sweet potatoes are known to help with Hypotension.

Juice is a handy serving of fruits and vegetables. We often rely on store bought juices as they are convenient and readily available. The latest food guide recommendations restrict the amount of juice intake to about half a cup a day. This is due to the high content of sugar in juices, even the 100% juices as well. This half a cup however does stand for one serving of fruits and vegetables in a day and is something that one can do with ease. Our schedules are overbooked in this time and age. Readymade juice is an easy choice for us all to make but they are nothing in comparison to homemade ones. Try it once and you are going to notice a huge difference in freshness and nutrition values. Making your own juices gives you the freedom to experiment with different ingredients. You can select the ones suited to your individual needs. It is easy and something which could do wonders for your and your family’s health. You have to do it to believe it!

People do tend to drink more water when they exercise or are engaged in a physically demanding activity. However, not many realize that our bodies need to be hydrated even during the performance of our daily chores which might not seem as strenuous. It is easy for us to get dehydrated when working, or taking care of the children. If you feel that you have low energy and are very tired then it is possible that you are dehydrated and your body needs to be hydrated for it to be able to perform its routine functions. We do need more water while exercising but our bodies need fluids in routine for optimal performance. Like food it is also a kind of fuel that the body needs daily.

It is essential for us to know the warning signals that our bodies give us. Thirst is a good indicator. But remember it is a good idea to drink on regular intervals and before you feel thirsty because by the time you feel thirsty, water levels in the body are already way low. So try to hydrate before you feel a huge urge to have big drink of water.

When it comes for the choices for fluid intake water is the best option to go for. Always try to choose pure, clean water. Juices and energy drinks are out there and the options are endless but remember they often are full of sugar and other stuff you do not really need to fill your body with. Plain water is all you need and that more often than not should be your choice as well.

When you are going to be spending a long time in the gym or out doors especially in hot weather do remember to bring your water bottle with you. This will prevent you from going for a sugary and acidic drink and you will be able to replenish the fluid loss effectively and efficiently.

Cholesterol is an important part of the lipoproteins that exist in fats and oils. Some other examples of lipoproteins are VLDL, LDL and HDL, of these HDL. HDL is the good cholesterol and we need to have more of this and less of LDLs in our bodies.

Cholesterol enters our bodies through the food we eat. Some examples are beef, chicken, eggs and liver. Plant sources for cholesterol are plant based oils such as palm oil or sunflower oil, etc.

Alcohol is a big contributing factor for high cholesterol levels. It is more of an indirect source for this problem. Large quantities of alcohol result in strain on the liver. It has all the enzymes used in the metabolization of alcohol. Any excessive amounts are metabolized by these enzymes and transformed into fats, which are stored in the liver. If at some point the liver starts malfunctioning due to excessive alcohol intake, it leads to the breaking down of the stored fats, leading to many adverse side effects.

Lack of exercise is one big culprit as well. Too much time at work and at home sitting in front of a computer does no good to our bodies. Lower levels of physical activity lead the heart to work at a slower rate at all times. This means reduced blood flow in the vessels and hence lack of or no removal of lipid depositories inside the walls of the blood vessels.

We are so dependent on processed food which is insanely high in sodium as well as fats. On the other hand they are also low in fiber or any other good stuff so necessary for our physical well being. Excessive consumption of processed food results in higher rate of LDL deposits in the blood vessels.

It is possible to reduce to the cholesterol level without medication. See below for some time tested and tried ways to do that.

• Eat more food items that are rich in fiber. Some good examples would be fresh vegetables and fruit.

• Avoid alcohol altogether or reduce the intake as much as possible.

• Try to add more food that contain omega 3 fatty acids into your food. They are known to be very beneficial for cholesterol reduction.

• Exercise is a good way of taking control of your health. Try to exercise on regular bases. A general recommendation is to do at least thirty minutes of vigorous activity in a day.

• Quit smoking. Smoking is a big risk factor for cholesterol hence heart disease. Cigarette smoke leaves deposits inside blood vessels which can lead to serious problems.

Poor health may be the result of many contributing factors. It could be stress, smoking, excessive drinking or lack of exercise. Another major factor responsible for poor health is poor eating habits. This means food intake which is based on processed foods or take away food. Both more often than not are high in oils and sodium, lethal for human body if taken in high does over a long period of time. Such foods are also low in nutrition in general. Human body needs eight different minerals and nutrients on regular bases to stay in a good shape. These elements are essential for boosting the immune system, metabolic rate and help the body be healthy and able to perform daily activities.

Research has confirmed that juices are a good source of nutrition but must be taken in moderate amounts. Juices are a natural source of water as well as protein, carbohydrates, essential fatty acids, vitamins and other minerals, all so important for human body. Fruit and vegetable juices are popular and in demand. Due to this quite a few do it yourself recipes are available to help you make your own homemade juice drinks. These recipes are fairly easy to follow and the result is a drink which is refreshing and choking full of nutrition. Some good examples of fruits and their nutrition facts are as below:

• Grape juice is high in vitamins A, B, and C. It also a good source of minerals such as copper, iodine, iron and others which make is a good energy boosting drink. Grape juice is also known to have anti-aging benefits due to the high amount of anti-oxidants found in it.

• Black berries have vitamin C and E with minerals, calcium, and potassium. These are great antioxidants, believed to have the ability to fight cancers and preventing heart disease.

• Pineapple juice contains vitamin B and C along with minerals, calcium copper, magnesium, manganese and potassium. It carries a large amount of bromelain enzyme, which is an anti-inflammatory agent. It is also a good remedy for digestive problems. In addition it is helpful in fixing of some blood disorders.

• Lemon juice is contains vitamin B, C, and P. It also has minerals like calcium, copper, iron, magnesium and potassium. It has amazing cleansing qualities. People do use it for body cleaning purposes. It is an effective remedy against common colds and flus as well. Lemons are also famous for their natural antiseptic qualities.

An essential thing to remember is to wash the ingredients well before preparing the juice drinks. Also, do remember that natural juices are high in sugar so although they have amazing nutrition values try not to consume too much in one day.

It is important to note that, a healthy diet is not considered healthy, unless it contains various nutrients. These nutrients are meant to help build the bodies of the elderly and, thus, prevent diseases. These include carbohydrates, proteins, calcium and vitamins among others. All these nutrients serve different purposes, for example, calcium helps in the strengthening of bones. Without calcium, many of the elderly face bone problems and they might also end up losing most of their teeth. Another essential nutrient is carbohydrates, which helps to build the body by providing it with necessary energy. In other words, it is an energy giving food, which prevents muscle damage. All the above nutrients are supposed to work together, to give the elderly a healthier life.

It is pertinent to note that, when we get old, various things happen to our bodies. Our muscles get weak and our systems start to malfunction. A healthy living or diet is meant to help the body cope with the situation and also restore some of the strength lost. It is, therefore, noted that a healthy eating is very essential for an ageing body system. The diet could be easily achieved with the taking of pills and health supplements. However, it is often advisable that elderly people should mostly use natural products. This is because; natural products always have some important things that pills might not have. In addition, natural products do not have potentially harmful chemicals. A healthy diet for the elderly should, therefore, consist of natural foods, which consist of all essential nutrients.

Also, pertinent to note is that, a healthy diet for the elderly should also consist of all the essential vitamins. These include vitamins A, K, E and D, which can mainly be got from vegetables and fruits. These vitamins help the body to function properly. For example, they help with proper digestion of food, thus, helping with good bowel movements. It is, therefore, essential that the elderly should always consume foods rich in vitamins. In other words, their diet should consist of a lot of fruits and vegetable. This is because; the fiber in these foods is very essential for the ageing body, since it helps to restore some of the bodily functions that are destroyed in the process of ageing.

From the above, it is noted that healthy eating for the elderly is very important, and ot should not be taken lightly.

Science through the Macrobiotic theory has established that sugars and sweets have an effect on the brain and the body at large. According to the theory, if we eat so many contracting foods like meat, our body will have a lot of contracting energy, for example stress. The body will, therefore, seek to have expansive foods like sweets, which will help to balance out the equation. However, it is essential to note that, when the need for balancing the equation arises, healthy foods like vegetables should be consumed, as opposed to chocolate and candy. In other words, it is essential that the body’s need for sweet foods be met with the consumption of healthy sweet food.

It is important to note that despite the fact that the body requires sweet foods to function, too much of these foods are harmful to the body. In other words, the excess consumption of sweet foods has led to various health complications, for example stress, diabetes and sugar addiction among others. These conditions have mainly been caused excess or uncontrolled sugar intake.

Other complications brought about by excess consumption of sugar or insulin includes heart problems and other chronic illnesses. It has also been established that excess sugars also affect the ability of our bodies to absorb essential nutrients. It may also cause inflammation and over acidity of the blood. All in all, excess consumption of sugar has been found to be harmful to the body.

There is, therefore, a need to find ways in which to keep you off sugar. In other words, if you are addicted to sugar, you may need to find ways in which you can kick the habit. However, it should be noted that this process is not easy and in some instances it might involve allot of emotional distress. All that you should keep in mind is that sugar is not good for your health and that by breaking the habit, you will be helping yourself and your body. Below are a number of tips, which can be used to kick sugar out of your diet, in order to ensure a healthier life.

1. Drinking a lot of water. This is helpful; because it will keep the body hydrated and, thus, fill the void left by the need for sugar.

2. Elimination of caffeine from your diet. This is essential, because caffeine has been known to cause cravings for sugar and is, therefore, no helpful in the process of reducing sugar intake.

3. It is also essential that you consume most of the meals. This is because; skipping meals can cause sugar cravings, since there will be a reduction in the level of sugar in the blood.

4. Eating proteins and fats is also essential in this process. Just lie the consumption of too much protein can cause sugar cravings; little consumption of proteins can also have the same effect. It is, therefore, essential that you consume enough proteins to balance the whole equation. In addition, you should also consume a healthy quantity of fats.

5. Using sweeteners can also be very helpful in the process of kicking sugar habits. The best sweeteners include maple syrup and raw honey among others. It is also important that you do not consume sweeteners that have so many chemicals. In other words, you should always try to consume natural sweeteners.

6. It has also been advised that you consume a lot of fruits and vegetables. This is because; these foods contain a lot of fiber and other nutrients, which are essential for the body. They are, therefore, good natural sweets, which should be consumed as often as possible.

7. It has also been established that sleep and exercises are essential when trying to beat the sugar habit. Sleep is important, because it helps the body to rest and, thus, reduces the sugar craving. In addition, exercises have also been established to balance the blood sugar levels and reduce stress. These two elements are, therefore, very essential in this process.