SPORTS NUTRITION © Patricia Niland 2005

To realise potential, it is vital that an athlete has the
ability to train consistently. Successful training, over time,
builds a stronger, faster, more efficient body which will
hopefully go on to produce optimum athletic performances. Time
lost due to ill health, is time that a competitive athlete
cannot afford to lose. In the long term the athlete and his/her
coach needs to be conscientious about their own ‘care’ and
acknowledge that they have a responsibility for the training and
nutrition factors within their control, both of which can
influence success or failure.

Illness can have profound effects on an athletes mental
perspective, causing loss of rythym and habit. Once recovered
the athlete may need to mentally regain focus. Maintaining a
healthy immune system is therefore a considerable factor in the
athletes pursuit of success.

Moderate exercise has been demonstrated to have beneficial
effects on the immune system, reducing the risk of colds and
chest infections. However for the competitive athlete who trains
at a greater intensity and for longer durations, intensive
exercise has the potential to cause immune suppression, with a
recognised window of lowered post exercise immunity existing
where the athletes system is vulnerable to infection (Nieman
2003).

Post-exercise immune suppression is thought to be partly due to
the increase in production of stress hormones such as cortisol
and adrenaline. Athletes training or competing in a
carbohydrate-depleted state, will experience a greater increase
in these hormones. It is therefore suggested that the ingestion
of 30-60g carbohydrate per hour by athletes, during intensive
exercise can create a reduction in stress and immune markers.
(Gleeson et al 2004)

Reduction in immune status also occurs when an athlete has
compromised glycogen and fat stores. This can be caused by the
ineffective replacement of calories after exercise, or a
conscious avoidance of fat. Calorific expenditure should
therefore be balanced by an equivalent intake of calories, and
the consumption of essential fats become more commonplace. When
the diet shows signs of nutrient deficiencies, supplementation
should be utilised to provide protection. However care should be
taken not to overcompensate and the diet should always be viewed
as the main provider of nutrients. (Venkatraman et al 2002)

Training alone is not responsible for the suppression of the
immune system. Neiman identifies many factors that can
contribute and should be considered

Diet Training and competition Family/relationships Work Travel
Rest Boost immunity and train consistently Optimum nutrition,
should be the fundamental consistent factor for any athlete.
When training schedules are planned, time should always be taken
to plan an appropriate dietary programme. This should be
specific to the individuals training and competition
requirements. Revisions in training intensity, increases or
decreases, should always merit revisions to the diet.

DIETARY RULES

Fats Saturated fats and trans/hydrogenated fats are not
essential to the body and should be avoided as they suppress
immunity and inhibit the function of essential fats. However the
essential fats Omega 3, 6 and 9 are vital for the athlete as
they enhance cell membrane integrity, increasing metabolism and
immunity. Emphasis should be given to _3’s. AVOID: Margarine
(hydrogenated fats) Processed foods and foods high in saturated
fats INCREASE: Nuts – Brazil, almond, walnut, pecan, hazelnut.
Seeds and their oils – pumpkin, sunflower, sesame, hemp, flax
Oily fish – Mackerel, herring etc

Carbohydrates Refined carbohydrates (white rice and bread)
should be substituted for whole grains, ie. wholemeal bread and
brown rice, both for their nutrient and fibre content. Large
amounts of refined sugar should be avoided due to its immune
suppression potential.

Fruit and vegetable intake should be around 7-10 portions per
day. Organic produce is preferable and when possible vegetables
should be consumed raw to increase vitamin, phyto-chemicals and
enzyme content.

Protein Vegetarian athletes should ensure they are consistently
taking in high quality protein (see below). When the athlete is
not vegetarian, the increase/inclusion of vegetarian protein
would be beneficial. INCLUDE MORE: Beans, pulses, tofu and
quinoa, cheese (goats), eggs (with _3’s), oily fish AVOID:
Proteins high in saturated fats, red meats and processed meats
ie. burgers and sausages GENERAL RULES Stress Athletes need to
acknowledge stress and the role it can play in performance and
immunity. Priorities must to be identified, taking into
consideration all other life factors (see previous page).
Realistic, attainable goals can then be created, enabling the
athlete to train and compete whilst keeping stress levels to a
minimum.

Pulse test To check for over training/infection — this should be
done every morning before rising. Take the pulse. A rise of 8
beats or above from the average for the preceding week, would
signal that athlete should reduce training.

Sleep Quality sleep is essential.

Factors which suppress or inhibit immunity High intake of
dietary fats (saturated and trans fats) Compromised glycogen and
fuel depletion Training >90 minutes Over training Weight loss
Stress Lack of sleep Deficiency of dietary protein Deficiency of
vitamins A, C, E, B6 and B12 and the minerals iron, zinc,
selenium and copper

Reading Nieman DC. Current perspective on exercise immunology.
Curr Sports Med Rep. 2003 Oct;2(5):239-42. Gleeson M, Nieman DC,
Pedersen BK. Exercise, nutrition and immune function. J Sports
Sci. 2004 Jan;22(1):115-25. Venkatraman JT, Pendergast DR.
Effect of dietary intake on immune function in athletes. Sports
Med. 2002;32(5):323-37. Gleeson M, Lancaster GI, Bishop NC.
Nutritional strategies to minimise exercise-induced
immunosuppression in athletes. Can J Appl Physiol. 2001;26
Suppl:S23-35

Patricia Niland Dip.ion (mbant)
http://www.articlesbase.com/fitness-articles/immunity-and-the-athlete-1364.html

If you like pumpkin pie than you’ll like zone diet meals. In fact, if you like a lot of things you’ll like a zone diet. That is because you can eat almost anything you want, as long as it’s in the right proportions.

Unlike weight loss diets that focus on cutting one thing like calories or carbohydrates, zone diet meals use a strict proportional guide of 40/30/30. This means 40 percent of the calories you take in should be from carbohydrates, 30 percent from proteins, and 30 percent from low fat foods.

You can probably already see how confusing and time consuming it would be to carry on this kind of diet. And it is if you’re just doing it on your own. But as the scientific community began realizing how effective zone dieting can be many companies caught on and have produced some great products that make it much easier for you to diet zone style.

Depending on how much time you have or how much money you’re willing to spend (you usually have to choose one or the other) there are programs that go from giving you a cookbook or diet meal plans and let you run with it to delivering fresh, gourmet meals to your door at 5 am every morning.

Do It Yourself and We’ll Help

Most of these companies work similarly to the Weight Watcher’s plan. You eat what you want from a zone diet cookbook and instead of counting points, you’ll be counting food blocks of protein and carbs.

The founder of the zone diet system, Dr. Sears, currently sells this type of system. If you join his program you’ll receive all the resources you need like a shopping list generator, personalized meal planner and even a nutritionist that will answer your questions via the internet.

This works for dieters who enjoy cooking and only want to worry about one meal for their whole family. The cost is usually much lower (for example $4 a week for Dr. Sear’s service compared to $25 a day for a lower end delivery program). But it will take a considerable amount of time to research, cook and keep track of everything you need to to make a zone diet meals.

Snacking Zone Style

You can purchase snack bars and shakes that follow the zone diet rules. If you decide to go this route remember that you need to use the right recipes when you aren’t using the supplements to be able to lose weight.

Since you can only replace one or two meals a day with snack bars or shakes, a good company will show you how to do this and even provide free recipes. If not, you can find recipes online through search engines.

Diet Food Delivered

If you don’t have a lot of time, don’t like to cook, get groceries and don’t want to research all the nitty gritties of a zone diet (and believe me there are plenty) there are many companies that provide your zone diet food delivered. It is easy to spend a lot of money on these plans so you’ll want to look at several to see where you’ll get the most value.

The Formula Zone has family plans so you don’t have to think about something different to make for dinner. And some plans allow you to customize the meals for your tastes. The DineWise Diet program offers plan flexibility so you can even decide how many calories you want to take in every day.

When you are looking for a good home delivery program, make sure you check to see if their website offers advice on maintaining a healthy lifestyle beyond the foods you eat, if there are extra delivery charges, and what kind of flexibility they have when you need to skip some meals to go out of town. Customer service is also key because the company you choose will have a large part in your life.

If you’re struggling with diseases like Diabetes that effect what you need to eat or like to stick to a vegan, vegetarian or kosher diet, than you might consider zone dieting as an option. Many companies make meal plans specialized for these circumstances so you don’t have to compromise to go on a diet.

Karen Gates
http://www.articlesbase.com/nutrition-articles/how-to-choose-a-plan-thats-right-for-you-81454.html

Obesity is a major problem in the United States and now many other parts of the world. New information from weight loss researchers and nutritionists shows that over 300,000 people die each year from complications resulting from obesity.Obesity is where the body accumulates more fat than is being burned by normal metabolism and this causes fat deposits to begin to build up in the belly area, thighs, buttocks and even waist.

The problem of obesity is so acute that some schools especially in Atlanta Georgia have began to offer strictly vegetarian diets to their students and the students have embraced this diet well. So what causes obesity?

There is one cause of weight gain that is rather unfortunate-genetics. Sometimes, it is easy to judge people from appearance and form an opinion that their excess weight is as a result of irresponsible eating habits.

But doctors report that there are people with genetic maladjustments that cause a problem with the way the body processes food. There are also problems that cause an under-performing thyroid gland that ultimately causes the body metabolism to slow and therefore and accumulation of fat. So one reason why some people are overweight is because of genetic issues.

Another reason why some people might have a weight problem is because they have an eating disorder. In the same token that there are eating disorders which cause bulimia, there are disorders that run in the opposite direction and cause compulsive eating and an abnormal appetitive.

A disorder called Pica even has its victims craving non-foods (earth, pens, pencils and anything close by). These disorders which cause excessive eating can be treated and the person can resume normal eating habits.

Joe Golson
http://www.articlesbase.com/weight-loss-articles/obesity-causes-and-problems-719271.html

Consuming raw foods is natural. Our bodies respond very well to all that is fresh and vital and thrive when consuming these types of food. By increasing the amount of raw food that you eat you are actually opting for a feeling of increased well being. When you switch to a raw food diet, the raw food recipes are based on uncooked or unprocessed plant foods, preferably organic. These plant foods include a variety of fresh fruits and vegetables, nuts, seeds, grains, dried fruit, fresh juices and purified water.

The reason why you should switch to raw food recipes is because it is basically a vegetarian diet that promotes eating and drinking living foods. By consuming living foods and juices, you benefit from the maximum amount of fiber that can be found in a raw product. This fiber can be lost when the food is either processed or cooked. Raw foods are metabolized easier and are not as high in calories as the products consumed when following an average diet. The basic principle of a raw food diet is heating the foods up to 1160 F or about 460 C. The reason why you should not heat them at higher temperatures is found in the enzymes that are destroyed when subjected to such temperatures. The enzymes help food digestion and food absorption and they also give the nutritional value of foods. Therefore it is in our best interests to keep them intact. In the opposite situation, we actually force our bodies to an increased amount of work and we also contribute to the diminishing of the nutritional value of our food.

Subsequently, the benefits of raw food recipes are numerous. If you have a diet consistent of at least 75% raw foods you will receive health benefits such as increased energy, improved skin appearance, better digestion, weight loss or weight gain (depending on what your body needs). Other benefits include reducing the risks of serious illnesses like heart diseases, cancer, diabetes and more.

Raw food recipes are based on components that contain little or no saturated fats. Also, they are low in sodium, but high on magnesium, potassium and fiber. You can also use raw food recipes as detoxification solutions. If you appeal to different combinations of raw, living foods and juices you may find that they are useful for colon cleansing, liver cleansing, kidney cleansing and skin cleansing.

The reasons why you should appeal to a raw food diet may vary. Depending on these reasons, you can choose what to consume in order to improve that aspect of your health you are particularly interested in. For instance, sprouted brown rice helps slow glucose absorption and improve the metabolism; cabbage supports cellular function while radish leaves act as an anti-oxidant; carrots, a great source of vitamin A, are well-known to encourage healthy eyesight, but they also support a reliable cardio-vascular system.

Some people enjoy eating cakes and sweets. If you switch to a raw food diet, you shouldn’t think that you have to stop eating desserts. In a raw food diet you can use raw honey as a sweetener. Raw honey contains traces of propolis, a substance used by bees to seal the hive and protect it from harmful microorganisms. Other substances found in raw honey, called phytonutrients, help prevent colon cancer and can also help heal internal ulcers.

If you consume honey regularly, it is known to be beneficial for the general well-being and it also helps digestion. Amazing as it sounds, raw honey has been shown to improve athletic performance, a secret that was discovered by ancient Olympians. This happens because it helps maintain balanced levels of blood sugar, which in turn helps at keeping energy levels consistent. In addition, it helps muscle recovery. Other amazing properties of raw honey include the support it gives to the immune system in warding off colds and flu. It is a healthy substitute for sugar that can even help reduce the cholesterol levels. Include it in your raw food recipes and you will get the best for your body and mind.

Amelie Mag
http://www.articlesbase.com/health-articles/the-benefits-of-switching-to-raw-food-recipes-115470.html

Tibetan Goji Juice is finally gaining in popularity and it is about time. Thanks to the clinical trials being done in China, Japan, Mongolia and Switzerland, we are getting the much needed information (that the ancients knew) on this wonderful berry.

The most famous story in regards to Goji Juice (also known as Lycium Barbarum) and its benefits, come from China where according to their records, Li Chung Yun, a renowned Chinese scholar and herbalist, was born in 1677. According to the London Times, May 8th 1933, reported that professor Yun had died at the age of 256.

We may never have known about this remarkable man except for the fact that he became a professor to teach people about herbs and longevity. Those who were close to him stated that he looked like he was about fifty years old when he died (with all his teeth, no gray or white hair and a healthy ruddy complexion).

Professor Yun apparently ate on a daily basis, Lycium soup and herbs. He was reported to be a vegetarian and ate very little meat in his life time.

It is possible that there have been many more individuals that have lived exceptionally long lives but due to the isolated areas they lived, we may never really know.

With modern technology we can now analyze the make up and components and health benefits of goji berries (also known as wolfberries).

Here are some facts about this marvelous fruit:

- They contain 19 amino acids including the 8 essential amino acids.
- They have 21 trace minerals including zinc, calcium, germanium, selenium and phosphorus
- B vitamins
- Has more Beta-carotene than carrots (which converts to vitamin A) and has a complete spectrum of antioxidants.
- Has vitamin E which is almost unheard of in fruits
- Has 500 times more Vitamin C by weight than oranges
- It contains the anti-inflammatory agent beta-sitosterol which lowers cholesterol and takes care of sexual health
- They have essential fatty acids such as omega 6 and linoleic acid that regulate hormones
- Has anti-bacterial and anti-fungal properties

Tibetan Goji Juice has been traditionally used to alleviate the following conditions:

-To strengthen the heart and alleviate heart palpitations
-fights insomnia and forgetfulness
- contains polysaccharides which control the pituitary glands that produce HGH (human growth hormone) which is a powerful anti-aging hormone
- Can be used by pregnant women to alleviate morning sickness.
- Has in clinical trials shown a partial reversal in sexual dysfunction in seniors
- Used to boost the function of the immune system
- Has some anti-cancer properties and has been successfully used to treat hepatitis-B
- Has been used successfully for weight loss
- Helps the body detox, cleans the blood and build the immune system.

There is a story passed down over the ages of the Tang Dynasty 800 AD, where a well was dug near a wall that had the wolfberry vines growing over it. Over time the berries falling in the well water was being consumed by Buddhist Monks and passing pilgrims. It was noted that the monks living well into their 80s, still had a youthfulness about them. They had all their hair, (no graying) and all their teeth intact. Word spread about the monks and wonderful berries and vines were being cut down and replanted in other regions so others may enjoy the health benefits.

Himalayan goji berries and Chinese goji berries are equally effective when it comes to health but there is a difference in taste. The Chinese berries are smaller and a little bitter tasting. The Himalayan berries are larger, plumper and sweeter tasting.

Either way, this marvelous little fruit with its health and anti-aging benefits, along with exercise, more of a vegetarian diet including fresh herbs, lots of water and fresh air, might very well be your fountain of youth!

Willie Jones
http://www.articlesbase.com/health-articles/himalayan-tibetan-goji-juice-the-best-kept-antiaging-secret-of-our-time-106564.html

There are a few distinct differences between vegetarian and raw food diets. Basically, a vegetarian is someone who is committed to not eat meat, fish, poultry or any animal products, but only consumes vegetables, pasta, and rice. On the other hand, a raw foodist is a vegetarian, but one who eats unprocessed, uncooked, organic, whole foods, like fruits, vegetables, nuts seeds, legumes, dried fruits, seaweeds, etc. It denotes a diet that is at least 75% uncooked! Raw foodist cooks very little and definitely doesn’t cook or process fruits and vegetables. Raw foodist simply eats them raw.

Raw foodist, vegans and frutarians are some of the different categories of vegetarians. Yes, raw foodist is a category of vegetarianism as mentioned earlier. However, to be a raw food purist, you should eat raw vegetables like raw broccoli, not steamed. To a vegetarian, who doesn’t eat meat or fish or any animal products, steamed vegetables are just as good, though every person would concur that steaming can take out nutrients from foods and turn them into less nutritious. A vegetarian might consume dairy or egg products but a vegan will not consume any animal products at all. The raw foodist then is a vegan who consumes only uncooked, unprocessed raw foods.

Enzymes are the life force of a food and that every food has its own perfect combination as believed by raw food diet advocates. These enzymes help us digest foods completely, without relying on our body to produce its own cocktail of digestive enzymes.

The cooking process is thought to destroy food enzymes. It can take so much of the basic nutritional value away. Other than that, cooked foods not only take any longer to digest, but they also let the partially digested fats, proteins and carbohydrates to block our gut and arteries.

Below are some health benefits cited by the raw diet followers:

• Improved digestion

• Increased energy levels

• Reduced risk of heart diseased

• Improved appearance of skin

• Weight loss

For more information about vegetarian and raw food diets, visit EatRawFood.com.

Jane Gaynor
http://www.articlesbase.com/nutrition-articles/differences-between-vegetarian-and-raw-food-diets-81967.html

Use as many of the following fat burning foods to your diet in your efforts to lose weight as they will help melt away stubborn fat.

Apples

There’s truth in the saying ‘An apple a day keeps the doctor away’.  They are also a rich source of soluble fiber which prevents hunger pangs. Apples have the added health benefits of lowering cholesterol levels and blood pressure. An average sized apple contains about 81 calories, no cholesterol, sodium or saturated fat.

Asparagus

You can eat as much as you want as it is so low in calories. Another great fat burning food. However, don’t overdo it as you may get blown away – if you know what I mean:-)

Broccoli

Low in calories, rich in vitamin C and calcium and a great fat burner

Cabbage

Rich in calcium and vitamin C and a great anti-oxidant. It’s also low in carbs and calories so try different varieties.

Cod

A popular fish which is low in calories and low in fat.

Celery

This is possibly one of the best foods to eat when on a weight loss diet. Containing only about 12 calories, it is filling and you can eat as much as you want.

Citrus Fruits

Citrus fruits and berries contain vitamin C which burns fat by liquefying it. Therefore it can be easily flushed from the body provided you drink plenty of water. Most of them also provide plenty of fiber which helps you feel fuller for longer.

Eggs

High in protein and an excellent source of vitamin B12 necessary for helping to burn fat.

Garlic

Garlic oil can be used as well and both are good for weight loss as they help to reduce fatty deposits.

Grapes

Not the ones that have been fermented in a bottle! Fresh grapes are very good fat burners and provide fiber.

Green Tea

Boosts your metabolism and speeds the rate at which your body burns fat. It also contains ant-oxidants with anti-cancer and anti-heart disease properties.

Mango

Good source of potassium, fills you up nicely and good calorie and carb content.

Mushrooms

Delicious, versatile and fantastic! They can be eaten any time and in any type of meal. They are high in protein which makes them ideal for anyone who is vegetarian or vegan. Also, they contain few calories and hardly any carbs.

Onions

Rich in calcium and a good carb to calories ratio. Another versatile food which can be used in many ways.

Peppers

A great group of foods to raise your metabolism. Hot, spicy chilli peppers and other spicy foods make you sweat by raising your body temperature this burning fat quicker. Rich in Vitamins A and C, fat-free, high in fiber and low in sodium and calories.

Potatoes

Contrary to popular belief potatoes are not fattening. They are a great source of potassium and fiber, lower cholesterol and protect against heart disease and strokes. What makes them fattening is the butter, milk and cream that is often added to them. Try eating a baked potato with a healthy topping or filling for a delicious, nutritious meal.

Soybeans

Soybeans protect your cells from accumulating too much fat and help in the breakdown of fatty deposits as they contain the chemical lecithin.

Spices

These help burn more calories as they speed up the metabolism.

Spinach

Rich in vitamins C and E and iron it speeds up the metabolism and helps to burn away fat. Remember Popeye?

Turnip

They can be used in a variety of meals, are low in calories and contain vitamin C and burns fat by liquefying it.

Tuna

Low in fat compared to some other fish and very versatile. If using the tinned variety choose ones that are packed in spring water rather than oil.

These aren’t the only fat burning foods you can eat but if you start with some of these ones you will have made a great start to lose weight.

Sue Baker
http://www.articlesbase.com/nutrition-articles/lose-weight-easily-21-fat-burning-foods-710394.html

If youre not veg or vegan, please dont answer.

I’ve been a vegetarian for over a year and I have lost some weight. I also feel a lot healthier and more energetic and I love being vegetarian! Hope this helps!

Eat a low-fat, whole-foods diet. Whole foods are foods that are not processed. Whole foods do not contain food chemicals and are usually not pre-packaged. White rice, white flour and sugar are examples of processed foods.

Eliminate soda pop, sports drinks, energy drinks, coffee, alcohol, junk food and sugar from your diet. Start drinking lots of water. Your liver is the primary organ in charge of weight loss. Your liver cannot process body fat if you don’t drink lots of water. You should have a minimum of 3 liters of water per day.

Watch you fat intake. Cook with very little oil, butter, margarine and shortening. Limit fatty foods like nuts, seeds, avocados, dairy and eggs. Limit your intake of fruit juice (fruit juice is high in sugar). You can, however, eat as much fresh fruit as you like. Same with vegetables.

For exercise, you should start walking. Studies have shown that walking is much better for weight loss than cardio. Try to get about an hour per day of walking. Reduce your caloric intake.

http://saraweightlossblog.blogspot.com/

Visit her blog to learn, how she lost 43 pounds in 3 months