Archive | February, 2016

Nutrition for Alzheimer’s Disease

Most of us can say that our lives have been touched by Alzheimer’s Disease or dementia in some way, and with the aging of America, the number of people affected by this condition continues to increase. The term dementia describes a variety of diseases and conditions that develop when neurons in the brain no longer function normally, causing changes in memory, behavior, and ability to think clearly. There are many types of dementia, but Alzheimer’s disease (AD) is the most common form, accounting for 60-80% of dementia cases. About 1 in 9 people aged 65 and older, and 1 in 3 of those age 85 and older have AD.

Alzheimer’s disease is irreversible and is progressive over time, advancing from mild to moderate to severe. Treatment can slow the progression and sometimes help manage symptoms, but there is no cure. The time from diagnosis to death varies from as little to 3 or 4 years in older persons to as long as 10 years in those who are younger when diagnosed. The cost of AD to the U.S. health care system is significant. Average per-person Medicare costs for those with AD and other forms of dementia are three times higher than for those without these conditions.

Risk Factors for Alzheimer’s Disease

Some risk factors for Alzheimer’s disease, such as age and genetic profile, can’t be controlled. However, certain lifestyle factors, such as a nutritious diet, exercise, social engagement, and mentally stimulating pursuits, might help to reduce the risk of cognitive decline and AD. Scientists are looking for associations between cognitive decline and heart disease, high blood pressure, diabetes, and obesity. Understanding these relationships will help us understand whether reducing risk factors for these diseases may also help with Alzheimer’s.

A growing body of evidence suggests that certain dietary components (such as antioxidant nutrients, fish, unsaturated fats, B-vitamins, and omega-3 fatty acids) may help protect against age-related cognitive decline and AD. As research unfolds, health care professionals may be able to recommend specific diet and/or lifestyle changes to help prevent AD.

Medical Nutrition Therapy for Alzheimer’s Disease

A comprehensive nutrition assessment should be a routine part of the care of individuals with AD. A number of issues can affect the nutritional status of a person with AD, but each individual will have a different nutrition diagnosis and nutrition prescription.

Medications or poorly-fitting dentures can affect food intake. As cognitive status declines, changes in neurologic function can result in problems with eating such as impaired attention span, reasoning, and the ability to recognize feelings of hunger, thirst, and satiety. As AD progresses, the individual may forget how to use eating utensils, forget to chew without verbal cues, and forget how to swallow. Motor skills may decline, resulting in a need for feeding assistance. Excessive wandering and the inability to consume adequate nutrients may contribute to unintended weight loss, which is often unavoidable in those with advanced dementia. Researchers theorize that this is because of the disease process, although the exact reasons are not clear.

There is no one diet recommended for treatment of AD. Each individual will require a unique set of nutritional interventions depending on their condition, symptoms, and stage of the disease. Potential interventions include:

• Changing the dining environment: Provide a quiet environment, without distractions. Limit choices by providing one dish of food at a time. Use colorful dishes to differentiate food from the plate.

• Frequent, nutrient-dense snacks. Fortified foods or oral nutrition supplements to provide additional calories for those who need them.

• Finger foods and/or adaptive feeding equipment to facilitate self-feeding, cueing and/or feeding assistance for those who need it.

• Consistency-modified diets for those with chewing or swallowing difficulty.

Therapeutic diets that restrict sodium, concentrated sweets, or other components of the diet are generally not recommended in people with end-stage AD because the primary goal of care is to prevent unintended weight loss and provide the highest quality of life possible.

End of Life Nutrition Issues

As meal intake declines in the individual with advanced AD, families and/or responsible parties may want to consider placement of a PEG tube for artificial nutrition and hydration. However, feeding tubes are rarely effective in improving nutrition, maintaining skin integrity through increased protein intake, preventing aspiration pneumonia, minimizing suffering, improving functional status, or extending life in dementia patients. Based on the evidence available, most experts agree that hand feeding of food and fluids rather than tube feeding should be recommended for the best quality of life during end-of-life care. Despite the evidence, some families will request of tube feeding. The registered dietitian nutritionist can provide information and guidance to help families make the decisions regarding initiating tube feeding and managing complications.

When a person with end-stage dementia is hand fed, food and fluids may need to be altered in consistency for easier consumption or to manage swallowing problems. The individual should be encouraged to consume foods that bring them comfort or are associated with pleasure or good memories. Unlike tube feeding, hand feeding may not meet 100% of a person’s nutrition and fluid needs. It can, however, satisfy other important basic needs like enjoying the process of eating, appreciating flavors and textures of food, human touch and interaction, and the routine of sharing a meal with others.

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5 Beginner Workout Tips

By following these simple beginner  workout   tips  you will improve the effectiveness of your weight training routine.

1. Find A Training Partner

I believe the most important thing you should do when starting a new  workout  routine is to find a good training partner. You are going to see faster results if somebody is there to help motivate you, correct your form and break you of any bad habits you don’t notice you had (and you for them).

2. Limit Your  Workouts 

You should keep your  workout  times to about 30 to 45 minutes a day, and your total sets at 15 to 20. What, that’s not long enough? After 30 to 45 minutes your energy and mental levels begin to drop, so going beyond that could be a waste of time and effort.

3. Track Your Progress

You should continually track your progress with a training journal. If you are truly trying to gain muscle strength than I strongly suggest you keep a  workout  journal in conjunction with your Progressive overload weight training. Tracking your progress will also give you more motivation.

4. Mix It Up A Little Bit

You should change your  workout  program every 3 to 4 weeks to avoid burn out. If your body is to be at a consent muscle building state, rotating your program is key. For example, If this is a 10 exercise program then in month one use 1 up to 10, month two use 10 down to 1, month three use 5-4-6-3-7-2-8-1-9, then start over.

5. Sleep

Sleeping is the easiest (and my favorite)way for muscle building. Yes I said sleep. when you sleep you recover and when you recover you grow. You need to reserve at least 8 hours a day (I prefer 10) for sleep. Don’t be afraid to take a nap if you find the time. Please don’t waste your efforts and potential by a simple lack of sleep.

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3 Muscle Building Tips For Fast Muscle Growth

If you are lifting weights to build up muscle mass you probably want the fastest results possible. Who wouldn’t? There are things that you can do to increase the rate of muscle growth and there are also things that you can do that would be counterproductive which would make it take considerably longer to build up your muscles. Basically there are some things you should do and some things you should not do and this article is going to give you three muscle building tips for fast muscle growth.

1. Proper diet

What you eat is a huge factor when it comes to building muscle. You’ll want to stay away from processed foods and refined sugars. You will need carbohydrates for energy during your workouts but that does not give you the green light to eat candy bars. The types of carbohydrates you should be eating are complex carbohydrates such as rice, pasta, and potatoes. You will also need to eat a good amount of protein. This would include red meat, white meat, fish, eggs etc. and of course fruits and vegetables are also important for a healthy diet.

2. Your workout routine

When you work out, using heavy weights can help to not only build muscle fast but to also shorten your workout. There’s really no need to work out for an hour or two. A high intensity workout will help you get maximum results with minimum time spent in the gym. It’s also a good idea to work different muscle groups on different days of the week. This allows you to work out on a regular basis but also allows each muscle group ample time to recover.

3. Proper recovery time

Recovery time is crucial to muscle growth. Not allowing your muscles enough time to fully recover between workouts can be counterproductive. Not only will your muscles not grow as quickly when you overtrain you may actually reduce muscle mass by forcing your body to consume the protein in your muscles. You will know when you’ve had enough recovery time when the soreness goes away and you’ve regained your strength and range of motion in a particular muscle group.

Those three muscle building tips are the key to fast muscle growth. Proper diet, a good workout routine, and ample recovery time. Get these right and you will experience superior results. Get them wrong and you’re wasting your time.

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What is the Grapefruit Diet?

The grapefruit diet has been around for a long time. It is unclear who first popularised this dietary protocol. It is fairly straight forward to understand what this eating regime involves. This is what I shall discuss first of all. Obviously we all know that this diet is going to involve eating grapefruit. But ‘when and how much?’ is the first question that springs to mind. Basically with each meal the idea is that the person on the diet eats half a grapefruit, typically at the start of the meal. This is alleged to provide some fat burning enzyme that helps the dieter to lose weight. Unfortunately there have so far been no scientific studies that have proved the result of this “special property” of grapefruit so the diet may be noting more than hearsay. That said, there have been some studies into the health properties of grapefruit which do seem to show that adding grapefruit to the food we eat can have positive effects upon our health and help us to lose weight if that is what we are interested in. But rather than these effects being attributed to a mysterious enzyme, researchers point towards the low glycemic index of grapefruit, its high fiber content and low calorie count as more likely factors in its efficacy.

The grapefruit diet is supposed to last for 12 days with half a grapefruit eaten with each and every meal for these 12 days. Further it is not just adding grapefruit to the diet that is required. It is easy to find details of foods that can be eaten while on the grapefruit diet if you do an internet search. However I shall briefly mention some points about the foods that are to be consumed. There is a lack of carbohydrates in this diet, e.g. potatoes, breads, pasta and rice. Dieters are encouraged to eat as much meat and fish as they want at lunch and dinner. It is similar to the Atkins diet in many respects but with the addition of grapefruit. My personal opinion is that this sort of diet is not good for our bodies. It is far from balanced and the idea that it is possible to eat as much meat and fish as we like but also lose weight seems strange.

Personally when I first started to research this diet I was intrigued by its possibilities. I have also recently read much more about grapefruit and their health benefits. The are high in fiber, Vitamin C and Vitamin A while being a low calorie fruit. This is all good. However we do not need to go on “the grapefruit diet” to get the benefits from eating them. Simply eating more as part of a balanced diet is in my opinion a better way to go.

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MMA Workout Routine Weekly Planner

Mixed martial arts (MMA) is at the pinnacle of variety for combative athletes. Incorporating Brazilian jiu-jitsu (BJJ), submission grappling, wrestling, muay thai and boxing, you might be scratching your head on how to organize your training and conditioning into a weekly MMA  workout   routine .

First off, you should realize that your routine will almost never be the same week in, week out. At times, you’ll be peaking before competition, at others you’ll be concentrating on your technical skills. Other times you’ll be recovering from injury or overtraining. In still others, you’ll be trying to gain strength, lose fat or increase your work capacity.

No matter what is going on, your weekly MMA workout schedule will be ever-changing. However, it doesn’t have to be chaotic: I’ll discuss the basics which will help you organize your workouts on a week to week basis.

First and foremost, there is no “magic MMA  workout   routine .” There are numerous ways to put together your training, and often times your workout schedule is built around your other training goals.

One adjustment you can make is to plan your hardest and most intense workouts towards the end of the week when you might be taking a day or two to rest.

The reason? Recovery.

Think of it this way: If you do your most intense workouts at the very beginning of the week, you’ll likely be sore and exhausted for the rest of the week. You might grit through the rest of the week, but more than likely, you’ll be tearing your body down, making you more susceptible to injury or catching a cold from weakening your natural defenses.

Probably the best way to figure it out is by finding what already works for successful professional fighters and essentially copying what you can from them and then tweaking it to fit your own personal MMA training schedule and goals.

Take, for example, Mario Sperry’s MMA  workout   routine :

Monday through Friday – Jiu-Jitsu training during the day. Muay Thai training in the evening.

Conditioning Training 3x per week

Tuesday and Thursday wrestling.

You’ll notice that he does some form of circuit training two to three times per week and then other conditioning workouts throughout the week. Hopefully this helps you understand how you might organize your workouts as well.

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Muscle Building Workouts – Top 3 Exercises to Gain Muscle Mass

So many people are wrong about how they structure their muscle building workouts. The best way to gain muscle mass is by choosing some of the toughest multiple joint movements and then sticking with them while gradually increasing the weight. The cumulative effect over time is that your entire body starts to adapt with new muscle growth and strength with these workouts. Muscle building is not easy but if you are going to spend your time in the gym trying to build muscle make the most out of your time and effort. Here are a few of the best muscle building exercises to make building mass more productive than ever.

Deadlifts

The deadlift is an amazing exercise for gaining mass. Simply by loading up a bar with heavy weights and pulling it off of the floor creates a response in the body like no other. Every muscle from your traps down to your calves gets stimulation. Some muscles get much more of the brunt than others of course but that is why it is such an incredible exercise to add to muscle building workouts to beef up the back, traps, and hamstrings.

This is one of the toughest exercises in the gym and that is why you don’t see many people doing it. It takes a lot out of you and burns a lot of energy up in the process. Skip all the isolation exercises and fancy row machines. If you want to develop a big back and overall mass you must deadlift.

Weighted Chins

O.K. so if you can’t do pull ups with weight strapped around your waist yet you are going to have to work up to it. Start off by mastering the pullup so that you can do 10-12 reps with your own bodyweight. Then it’s time to start adding weight which will have an unbelievable effect on your efforts to gain muscle mass. This exercise works the upper back like no other exercise and can help you build huge wide lats. Not only will it work the back but by doing variations like the reverse chin with your palms facing towards you it will develop your arms. Start adding weight in 2 ½ to 5 pound increases and your body will have to respond with increased mass and strength.

Weighted Dips

A perfect exercise to go along with the weight chin is the dip. This muscle building exercise will work the opposing muscle group to the chins and will give balanced overall development. This is a great mass builder for the chest, delts, and triceps. Master this exercise for 10 to 12 reps and it will be time to add weight to this one.

Post Workout Nutrition

Don’t forget your post workout meal. Take in 20-50 grams of whey protein with some simple carbs and you will be on your way to recovery and new gains in muscle.

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Nutrition – The Functional Unit of Human Health

Nutrition, the functional unit of human health is the supply of food to the cells of organisms in order that they can grow as well as improve and replace worm out tissues. It also aids respiration. Living things feed or take in nutrients for survival. The mode of nutrition varies from one organism to the other, but each possesses features of adaptation which enable it to feed.

Man depends either directly or indirectly on plants for food as they can not manufacture their own food. They are thus referred to as heterotrophy. Nutrition plays an important role in the body, as well as it’s impact in national education and healthy growth.

Education serves as one of the major instruments of nutrition for inculcating in the people the mores, norms, and other behavioral patterns that is necessary for the survival of the people as a nation. Consequently the role of nutrition, which is dictated by the cells and tissues of the body development, is significant and ever-present in human society.

In traditional societies where education is informal and there is collective responsibility of the people, nutrition ensures that the brain is fully integrated into the culture of the people. Nutrition manifests the enforcement of sanctions on people for antisocial behavior.

It is nutrition that defines the role of the central nervous system and other agents of specialization in education. In the brain, for example, the cerebrum of the fore brain is the seat of reasoning and intelligences. Before the cerebrum in the brain could co-ordinate properly an adequate nutrition is needed for the fluid lubrication and servicing. As the engine cannot generate or function properly without the fuel or engine oil, likewise, nutrition is the fuel of the body, i.e. nutrition is the backbone for education. That is why many useful talents are waste to day because of malnutrition.

Education requires a lot of energy for brain power. It is believed that a hungry man is an angry man. A typical example is a student in the class for about twelve hours in lecture, or teaching with an empty stomach, finds it difficult to comprehend. The supporting systems and tissues will be uncomfortable and result in general body fatigue, even stomach ulcers. This condition is not different to a student in the examination with an empty stomach, also applicable to lecturers, teacher’s and commissioner for education etc, that involves in teaching, lecturing or even planning for the development of education in the society under malnutrition is likely to end up achieving nothing, because the brain, will be in total confusion and dormant. That is why a person without a meal brake is not advised to involve in any educational work, because it is dangerous and over stressing of the brain.

The body system is a delicate balance of different substances, each of which must be kept within certain levels regarded as normal above or below those levels; it may become dangerous for life. It is true that, your greatest wealth is your health. Nutrition has played a great role in the health of human being and animals.

Nutrition provides energy to the body, it builds certain body parts, which made possible for skin grafting, and is component of mucus for lubrication in our body. It provides adequate growth for young one. Apart from gene, nutrition determines the growth of young one’s. For an example, if a twin baby were given birth, and one was kept under a condition of malnutrition while the other was kept under a condition of favorable nutrition. The one under favorable nutrition grows and faster than the other twin-mates, despite the genes inherited from both parents.

Nutrition also repairs worn-out tissues and cells during metabolism of the body and is capable of producing hormone, like pituitary gland for growth of long bones. Adrenalin, which is linked to autonomic nervous system, for fright and emergency. Also the pancreas which controls oxidation of sugar in the blood and for digestion of food in the body, converts sugar to glycogen, thereby preventing the body against diabetes mellitus. Nutrition is one of the agents of reproduction, it produce sperm and energy for fertilization of the ovary, other wise resulting in sterility and impotent. Nutrition also aids for tissues and cells formation i.e. bodybuilding.

Nutrition also balances the body temperature; adequate nutrition maintains the body temperature to 370 c I.e. nutrition regulate the internal and external environment of the body to a constant. Nutrition provides fat soluble vitamin, and essential fatty acids to the body.

It also provides essential minerals. Calcium and phosphorus is produce for bone and teeth formation and development. Normal functioning of the heart, nervous system, muscles, and blood clothing, DNA and RNA requires nutrition to function, even respiration. It also provides magnesium, potassium, sodium and chlorine for muscle contraction, transmission of impulse in nerves, and maintenance of osmotic balance of the cells.

Nutrition also provides retinol and thiamine which keeps skin and eye healthy, helps night vision, and cell respiration. It provides vitamin B complex and ascorbic acid, for health of digestive system, increases resistance to diseases and help in healing wound. Nutrition aids excretion of metabolic waste and transportation of hormones.

Nutrition is a vital component in human life. For the characteristics of living things stated that, they all must undergo nutrition for continuity of life.

Even the dead knew the importance of nutrition, and then allow it to be fed by decomposers. For the same reason, nutrition is the brain – child and unit of health. Nutrition has no mind or will, its mind is that the body therefore, the government and world at large must give nutrition its shape, color and honor. Nutrition has always been, and will ever remain the instrument of the body and this means that the body must continue play a dominant role to nurture nutrition.

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Workout Tips – Some Things You Need to Know

Some things you want and need to know before you experience these issues yourself. You are not alone! These things happen to everyone and more than you know. There are always things that we can learn from one another and  workout   tips  is no different from anything else.

Having not worked out in over 16 years I did not have a clue as to where I wanted to start even though I knew I was not happy the way I was. I started looking around for a program that looked like it had some realness to it and that anyone could do if they tried. It also happens to be that I have some friends that are into fitness and that made my process a little easier.

I decided on a program that I wanted to work with and then began to collect  workout   tips  from those that had gone before me. Just like in business, I wanted to follow people that had been there done that and that i could learn from and try not to make the same mistakes that they did. I get a lot of information and am grateful for the knowledge that was shared with me. You never know what you are going to learn and why until you start looking for the information that you seek.

Along the way I figured out that there were different degrees or levels of working out and that I first had to decide what I wanted and where i needed to start. It is an individual process for everyone and one that ultimately you and only you can decide on. The first tip was in this information you just read…Did you get it? Did you hear it? Well in case you missed it let me spell it out for you. YOU must decide what level of  workout  you want to start with and commit to it. There are a lot more tips that I would Like to share with you but am running out of time here.

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A Muscle Building Diet

Many people have dreamed of having well-sculpted bodies. We saw people with huge muscles and might think that it is impossible for us to have the same look. But it is not impossible. Anybody can  build  there  muscles . You don’t have to spend every waking hour in the gym either to do it. Working out is important, but your  diet  is equally important to to  building   muscle . So what does a  muscle   building   diet  consist of?

There are foods that will help your body grow muscles, and there are foods that will stunt its growth. When you are trying to  build   muscle , your  diet  is going to be much different then your typical diet. You actually might increase your daily food intake. The body needs energy to  build   muscle . It gets that energy from the things that you eat. A good  muscle   building   diet  would consist of a lot of protein. Protein gives our bodies the energy it needs to work out. You should also eat a lot of carbohydrates. Many people steer clear of carbohydrates when they think about a  diet , but carbohydrates are great for  building   muscle .

Eating the right foods can assist your body in  building   muscle . But you cant just eat the right foods. Eating a lot of protein and carbohydrates without working out will give you the opposite effect and you will  build  fat, not  muscle .

There are many guides available that can help you  build  your perfect  muscle   building   diet . These programs may even send you the food that you need in the mail. If you want to  build   muscle  it is just as important that you eat right, as it is that you work out. A body  building   diet  can be complex so it is important that you talk to someone, or enroll in a program that can assist you with your personal diet.

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The Best Diet Plans For Weight-Watchers

There is a diet plan for every woman or man wanting to look at their bodies with an objective eye and be able to like what they see there. However, even the best-laid out plans will be futile if they did not match the dieter’s lifestyle and capabilities to go on a diet regimen. Nevertheless, what are the best diet plans available?

Here we’ll take a look at some diet plans and let you decide which one will be best for you.

The South Beach Diet

First on your list is the South Beach Diet which is a non-traditional plan, because rather than avoiding carbs, you’ll still be getting carbs, but on a very selective basis. It is a phased diet plan that takes into consideration the mental and emotional readiness of the dieter to stick to the food requirements of the plan.

While the diet is relatively easy to follow, the loophole is the ability of the dieter to sustain the diet’s required discipline for an extended period of time. If you are not ready for the discipline, you are not ready for the South Beach diet, or any other diet regimen for that matter.

Other Diet Plans

Then there are fresh diet plans that let the dieter embark only on salads (fresh green ones), with lots of grilled proteins and fruits and veggies. The good thing about this plan is there are a lot of combinations that you can come up with, what with lots of fruits and vegetables to mix and match. If you are the outdoor type, or are constantly on the go, regional tastes and seasonal availability of the fruits or vegetables will spice up and excite you to adopt this diet. The downside: be really careful about these organics, ensure the sources, as there is always the danger for pesticide or lead poisoning if not checked.

Beyonce Knowles, uses a detox diet called the Lemon Detox which is basically water and lemon juice therapy. The acidity of the lemon aids in the detoxification or cleansing. Add pepper and maple syrup and metabolism and circulation are enhanced. The long and short of it: you detoxify and then you lose weight easily. Healthy feeling! Downside? Some of you may not be ready to drink liters of water or the lemon diet mixture over an extended period.

There’s the nutritional-direction type, like the Atkins diet, which will work for you if you like sweets so much but are looking for a low-carb plan that will nonetheless retain your energy levels for an active lifestyle. What you need to do is limit your daily carb intake by avoiding bread and pasta and pastries. Problem is, the sudden loss of sugar may bring dizzy spells and make you tire easily. Visit your physician if any of these symptoms persist.

Also available online are other diets from the low-carb to the balanced diet; there are also limited-period diets like the 14-day low-cal booster, the 10-minute diet, or the fixed-commitment Diet for Life. They include menus and recipes that you can download. These come at a price, though – for example, one site charges almost $20 for a year’s membership to access everything.

So Which is Best?

The best diet plan for you is still up to you. All the above are just a tiny dot in the ocean of diet plans and regimens that health buffs everywhere come up with. But the bottom line is, if you are not able and willing to stick to one dietary regime that will suit your size and weight, metabolism, lifestyle and preferences and finances, you’ll end going from one diet to another losing not your weight but probably your sanity.

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