THE SIX TYPES OF NUTRIENTS

Food is more than something to satisfy your appetite. Food is fuel for your body. Each type of nutrient has a specific purpose and meets a specific need that your body has. The six nutrients are:

Water

Yes, water is a nutrient. It is the most important nutrient. In fact, your body is approximately 50 to 55 percent water. Your body uses water 24 hours a day. A by-product of the energy production in your body is heat. Water regulates your body temperature by dissipating that heat. Water also carries nutrients to the cells in your body. Water does not produce energy.

Carbohydrates

Carbohydrates are the primary source of energy for your body. Carbohydrates power every system in your body, including your brain, heart, muscles and internal organs. Carbohydrate can be simple (table sugar, corn syrup) or complex (whole grain). Simple carbohydrates enter your bloodstream very quickly. That is why you get a sugar high when you eat candy. Complex carbohydrates are processed and used more slowly.

Protein

Protein is like the brick and mortar of your body. It is the building blocks that provide the structure for the tissues of your body. Proteins are also used to transport essential elements in your blood stream.

Fats

Fat are our storehouses of energy. When we have excess nutrients in our body, some of it is stored as fat. The primary purpose of fat is energy production. There are two main types of fats - saturated and unsaturated. Animal fats (meat, butter, lard) are usually saturated fats and contribute to heart disease and cancer. Vegetable fats (olive oil, corn oil) are generally unsaturated fats and are less harmful. Some fats have been found to be helpful in preventing some cancers and heart disease. These fats called omega-3 fatty acids are found in some fish, especially cold-water fish.

VITAMINS

Vitamins are essential for the regulation of many of the functions of the body. Most vitamins cannot be manufactured by the body and must be obtained from your diet. Vitamins do not produce energy.

MINERALS

Minerals are compounds, obtained from your diet, that combine in several ways to form the structures of your body. For instance, calcium is a mineral that is crucial in the formation and maintenance of your bones. Minerals also help regulate body functions. Minerals do not produce energy.

It is recommended that about 55% of our daily calories should come from carbohydrates, 15 % from protein and 30 % from fat.
The major sources of carbohydrates are cereals, pulses, potatoes. But also fruit and vegetables contain carbohydrates and even milk.

ABs Diet Plan

Avoid Fast Food

You should avoid fast-food burgers and fries at all costs. If you must eat fast food as part of your abs diet plan, opt for fresh sandwiches with lots of veggies on whole-grain bread or wraps, or bean burritos with salsa instead of dairy.

Reduce or Eliminate Red Meat

If you want to enjoy it occasionally in your abs diet plan, opt for organic or sources from your local small farms. They taste worlds better, are produced in a humane and sanitary manner, and aren’t loaded with hidden hormones and antibiotics that do insane things to your body.

Eat lean, high-quality protein with every meal as part of a sound abs diet plan. It speeds up your metabolism and helps you lose fat. How?
It takes more energy to digest protein compared to carbs and fats, which means more calories burned (Yes, you actually burn fat by eating protein!)!
By eating protein, you won't feel hungry all the time. That's because protein curbs your appetite leaving you feeling more “satisfied” and fuller for a longer period than carbs and fats would.
Combined with exercise, protein builds lean muscle tissue. Which makes it easier to burn fat, because the more muscle you have, the easier it is to burn fat!
Chicken and fish are leaner than red meat. Again, opt for organic or poultry sources from your local small farms. Limit your fish intake to no more than once per week to lower your ingestion of mercury, which can cause neurological impairment such as Alzheimer’s disease.
There are hundreds of ways to cook beans: chili, Cajun dishes, lentil soup--the list goes on and on.
Try vegetarian chicken, burgers, sausage and bacon. They’ve come a long way, and many of today’s products could fool the staunchest of carnivores!

Don’t Skip Breakfast
Breakfast is the most important meal of the day and for good reason. Eating breakfast sets the tone for the rest of the day, and is a staple of your abs diet plan!
Not eating breakfast leaves your blood sugar unstable and causes you to overeat because you were so hungry from not eating anything in the morning. By the time mid-morning and mid-afternoon rolls around, you’ll eat anything! And, you end up making bad food choices. So always eat a breakfast high in fiber and protein, and your abs will thank you for it!
Eat Your Fruits and Veggies!
A smart, balanced abs diet plan includes eating at least five servings of fruits and vegetables every day--eight servings is optimum. You’ll enjoy more nutrients--and less cooking--if you eat them fresh. Add fruit and vegetable juices to your meals and snacks to increase your servings. Fruit satisfies the sweet tooth.

Fat's Biggest Enemy, and Your Best Friend
Who could this be? It’s fiber!
There are two forms of fiber--soluble and insoluble. Soluble fiber dissolves quickly in water and looks like gel. It’s found in fruits, oats, barley, and beans amongst others.
Insoluble fiber is found in cereal and whole grains, as well as fruits and vegetables. Why is fiber important to you in regards to losing fat?
Controls your appetite: While insoluble fiber does not dissolve in water. Fiber, in general, absorbs a lot of fluid on its way down through your digestive track. Which takes up room, making you feel “full” and curbing your appetite.
Moderates your insulin: Soluble fiber forms a protective coat in your stomach lining, controlling how much sugar gets into your bloodstream. Which reduces the insulin released by the pancreas. Since insulin promotes the storage of fat. The less you have of it, the better off your waistline will be.
Lowers your estrogen: Fiber decreases your body’s estrogen level--a fat storing hormone. Too much estrogen gives you a softer and undefined body, which explains why women have more body fat than men. But, even men carry a certain amount of estrogen. Fiber helps to filter it out. Which increases your testosterone to estrogen ratio, and results in an increase of lean muscle tissue, faster metabolism, and fat loss.
Fiber is not only important in regards to fat loss. But, it’s just plain healthy for you! The best part is it’s inexpensive and readily available through foods. So, include fiber in your abs diet plan today, and start enjoying the many benefits it brings!

Don’t Eliminate Carbohydrates from Your Abs Diet Plan!
You can reduce them, but don’t eliminate them from your abs diet plan. Your body needs carbs to survive.
Carbohydrates are one of three primary nutrients, besides protein and fats. Carbs are metabolized into blood glucose, which every single cell of the body uses as a primary energy source. Glucose is the brain’s only source of fuel!
But if carbs are eaten excessively, namely the nutrient-deficient products that line grocery store shelves, the body converts the excess glucose into extra fat. Rather, you need whole-grain carbs. Ditch the bagels and white bread for whole-grain wraps, seven-grain crackers and hearty multi-grain breads.

Eat a Low-Fat, but Not a No-Fat Diet
Eat more good fats by getting more omega 3’s in your abs diet plan from oily fish such as wild salmon. Choose wild instead of farm-raised salmon, which is filled with toxins. Other great sources of Omega 3’s includes:
halibut
walnuts
pumpkin seeds
flax seeds
fish oil
range-fed chicken eggs
grass-fed beef
even ostrich meat!

Eat, and Eat Often!
As strange as it may sound, to lose belly fat. You need to eat. Instead, of starving yourself!
Because, whether you’re sitting down watching TV, talking on the phone, or sleeping. Your body is constantly using up energy, and when you don’t replace it. Your body’s first natural reaction is to hold onto body fat in order to conserve energy, so it can keep you alive!
Don’t make the mistake of not eating or skipping meals in an attempt to lose weight or fat because by not eating over an extended period. You cause your body to hold onto fat, not lose it. You may think you’re losing it. But you’re only losing water weight.
Not to mention, as a result of starving yourself the entire day. You'll get so hungry, you'll eat any and everything! So again, you end up making bad food choices.
Also, you'll lose muscle tissue by starving yourself or skipping meals. Which means a slower metabolism and less calories burned!
Instead, “trick” your body’s metabolism by eating small meals spread throughout the day containing quality protein along with a good ratio of carbohydrates, some good fats, and lots of veggies. This will speed up your metabolism and replenish energy stores to burn fat, instead of holding onto them!

Reduce or Eliminate Dairy Products
Dairy products are nothing but fat. Besides, calves were designed to digest cow’s milk--not the human body. If you do continue eating dairy, opt for low-fat varieties, gourmet cheeses, faux products developed for the lactose-intolerant and vegans, and those produced organically or by small local farmers.
Drastically Reduce or Eliminate Junk Food
But if you’ve been craving potato chips for three weeks and you can’t get them out of your head. By all means, enjoy a fulfilling but reasonable portion alongside your veggie burger! Satisfying our cravings within reason prevents the mind games that instigate uncontrolled all-out eating frenzies.
Avoid High-Fructose Corn Syrup
Be a label reader. It’s everywhere! High-fructose corn syrup is engineered to contain 80 percent fructose and 20 percent glucose--almost twice the fructose of normal sugar. Natural fruit is 50-50, but fiber slows down the body’s fructose absorption rate.
But the fructose in high-fructose corn is absorbed very quickly. It's metabolized in the liver, unlike glucose, which is metabolized in all cells. This excess leads to obesity.
Reduce or Eliminate Alcohol
If you drink, limit yourself to two drinks per week. Alcohol inhibits fat burning--while the liver is busy metabolizing alcohol, it puts fat metabolism on hold. Beer contains the most calories, then wine, then mixed drinks.

Drink Lots of Water
Drink at least eight glasses of water every day--16 is optimum. Drinking eight glasses of water daily is necessary for basic hydration (more than 75 percent of Americans are chronically dehydrated).
Water flushes away excess fat and moves nutrients to every nook and cranny of your body. Water also removes toxins from your body, and the less toxins you have in your body, particularly in your stomach. The flatter your stomach will become!
Eliminate sugar-loaded soda, and reduce diet soda. Opt for more water instead! You and your abs will appreciate it. :-)

Slow down and Enjoy Your Food
Let me say that again--s l o w d o w n! This is more important than all the other abs diet recipe tips! Sit down and be with your food. Don’t drive, don’t watch TV, and don’t have a meeting. Savor every bite, and chew it thoroughly--50 times.
This allows your brain, stomach, taste buds and soul to register the nourishment of one of life’s most basic necessities and pleasures. This, in turn, prevents overeating.
Finally, stop eating when your stomach is full--don’t stuff yourself. Being full is not the same as being stuffed. The adult stomach comfortably holds approximately one quart of food and beverage--in other words, what would fit in your cupped hands.

Your Abs Diet Plan Includes Getting More Sleep
Along with making changes to what you eat. It’s important to make other lifestyle changes as well, such as getting more sleep every night. You burn fat during sleep. So, it doesn’t get easier than that!
But, many people don’t get enough sleep and studies show people who lack sleep hold onto more body fat. Studies also show a link between obesity and a lack of sleep.
The amount of sleep needed depends on you. The older we get, the more sleep we need, but research shows people require seven to nine hours of sleep a night.
If you have trouble sleeping taking magnesium supplements thirty minutes to an hour before bedtime can help and don’t be surprised if you start getting weird dreams. ;-) Look for organic forms such as orotate or glycinate. The inorganic forms like magnesium oxide are worthless.
Also, if you can’t get seven to nine hours of sleep each night then make it up by taking a power nap! A twenty-minute nap sometime during the day can do wonders for you.
It’s no wonder why some large corporations have made naps mandatory. As they know, a well-rested employee is a productive one. Therefore increasing their bottom line!

The Bottom Line on Creating a Successful Abs Diet Plan?
It’s not about how much you eat, but what you eat. It's also about controlling your appetite, and being able to control your appetite...
If your abs diet plan looks like this:
quality lean protein with every meal
fiber
whole grains
good fats
good carbs
drink lots of water
smaller meals spread throughout the day
adequate sleep each night
Then you combine these abs diet recipes with strength and interval training, and the best abs exercises to strengthen your ab muscles. You’ll get a sexy, toned stomach! :-)
But, if your abs diet plan goes something like this:
processed foods
fast foods
fried foods
sugary foods
bad fats
bad carbs
smoking
excessive drinking
lack of sleep
You then combine these abs diet recipes with strength and interval training, and the best ab exercises to sculpt your ab muscles. You will still get a flabby, fat stomach! :-(
Because that’s what it comes down to--80% what you eat and 20% everything else!

20 Tips for Baking the Perfect Cake

Yesterday I had an opportunity to have freshly baked Choclate Muffins at a friend's place. This truly urges me to learn to bake desserts myself. I should get down to doing that soon for sure. But before that I thought to get the right mix, one must 1st keep some baking tips in mind. So here they are:

1. Preheat the oven. This ensures that your cake will be cooked evenly and at the right temperature as soon as it goes into the oven.

2. Always grease or line your baking pan or cake tin with greaseproof paper. This prevents the cake from sticking and burning.

3. Use good quality non-stick pans as they ensure even distribution of heat across the surface and require little preparation before filling with the cake mix. Loose-bottom tins are particularly useful.

4. Bring all cold ingredients such as butter and eggs to room temperature before use for best results.

5. Pour the prepared cake mix into the centre of the pan and spread the surface evenly with a knife or the back of a spoon. Gently knock the pan to remove any surface air bubbles.

6. Never fill a cake tin more than half full.

7. Place your cake tin in the centre of the oven as this will ensure good circulation of air around the tin during cooking.

8. Always allow at least half to ¾ of the cooking time to elapse before opening the oven door to check on your cake. Any earlier and the cake will sink.

9. As the temperature of oven makes varies, always check the cake up to 10 minutes before the time given in the recipe. Remove it from the oven if it is done, if not leave in for 2 to 5 minute intervals at a time, checking after each interval.

10. To check if a cake is cooked, insert a skewer or cocktail stick (or even a piece of raw spaghetti) into the centre. If it comes out clean, the cake is done, if it has food stuck to it, continue to cook the cake for a few minutes more and repeat the process.

11. Always cool your cake in the tin on a wire rack for 10 minutes before removing from the tin.

12. To remove the cake easily from a loose-bottomed tin, place on a tin can or jar and press the side of the tin downwards. This allows easy removal of the base (and cake) from the sides of the tin.

13. To remove a cake from a solid tin, run a knife around the outside of the cake then place a plate over the tin and invert it. The cake should come out cleanly. If not, you can out it back into the oven for a couple of minutes to melt the grease and it should then be easier to release from the tin.

14. Always ensure the cake is completely cool before handling or decorating it to avoid crumbling, breakage or movement of the cake.

15. If your cake is particularly rounded or uneven, level it off with a sharp knife before decorating.

16. To prevent your cake sticking to the plate or board, dust the surface with icing sugar.

17. Use a clean pastry brush to clean away any crumbs from the top and sides of your cake before decorating to help ensure a clean surface.

18. When using two fillings such as jam and cream, spread each one on a different half of the cake and then sandwich together.

19. To cleanly cut through an iced cake, dip your knife in water to stop the icing and cake from sticking.

20. If you are not ready to decorate your cake, wrap in cling film and leave in the fridge overnight or place in the freezer until needed. Most cakes can be frozen for up to 3 months.

Health Foods - Oats

The Oat grain is very much like a kernel of wheat in structure. However, unlike wheat, the nutritious bran and germ are not removed in the normal processing because oats are not refined. Oats can often be eaten by those intolerant of wheat.

Very nutritious, they are full of protein and minerals - they contain high levels of calcium, phosphorus and iron. Oats also contain anitioxidants and high levels of the mood lifting amino acid tryptophan, which accounts for their tranqillizing uplifting effects.

Besides providing dietary bulk and improving the digestive process in general, the soluble fibre found in oats helps to lower cholestrol and boost cardiovascular health generally. In addition, because oats are digested slowly they help to maintain an even supply of energy to the brain by sustaining steady blood sugar levels. This is beneficial for diabetics and can help reduce mood swings, particularly those associated with PMS.

Health Foods - Oily Fish

All oily fish (herring, kippers, mackerel, tuna, salmon, sardines, whitebait and anchovies) contain Omega-3 essential fatty acids (EFA's). They are called essential because they cannot be made within the body and must be obtained from the diet.

Omega-3 oils provide a range of health benefits. They are crucial for protecting the parts of our brain that send messages to the body, and improving memory. They also strengthen cardiovascular health - providing protection against heart disease, helping prevent blood clots, and lowering cholestrol levels and high blood pressure.

Fish oils also have a beneficial effect on arthritis, swollen joints, dry skin and inflammatory skin conditions. Another health benefit of taking fish oils is a reduction of the symptoms of PMS.

Besides containing EFAs, fish are a good source of the antioxidant selenium. This mineral helps protect against the development of cancer by detoxifying the body, removing heavy metals such as mercury from the body and mopping up free radicals.

Selenium also protects against heart disease so oily fish are an excellent inclusion in the diet. Vitamin E is another antioxidant found in many oily fish.

Health Foods - Garlic

A perfect food, garlic has many properties beneficial to health. Taken regularly, it helps build up high levels of resistance to infection within the immune system.
It is antiviral, antibiotic, antibacterial and antiseptic. It contains the antioxidants selenium and Vitamin C, which help to fight free radicals.
It is a good detoxifying agent, cleanses and tones the liver and its decongestant properties makes it excellent for clearing respiratory ailments.
Renowned for its beneficial effects on the heart and the circulation, garlic can reduce high blood pressure and lower cholesterol levels.
It contains allicin, which dilates the blood vessels and reduces clotting. It also contains sulphur, which is believed to inhibit the growth of tumours.

Health Foods - Spinach

Spinach:

Spinach is just one example of the leafy green vegetables rich in calcium and magnesium. Half a cup of cooked spinach contains more calcium, magnesium and iron than half a cup of milk.

The calcium and magnesium in spinach work together to ensure efficient nerve transmissions.

Calcium strengthens bones, teeth and gums, while magnesium and vitamin K build healthy red blood cells, the iron in the spinach strengthens the blood and potassium regulates high blood pressure.

Leafy greens are particularly rinch in antioxidants too and therefore more important for strengthening the body's immune system.

The antioxidants in spinach are believed to reduce the risk of both heart disease and stroke and lower the risk of skin and stomach cancer.

Spinach is another energizing food, and is most effective in combating long term fatigue.

Health Foods - Carrots

Carrots:
Carrots are powerful detoxifying food and are especially effective taken as juice with apple. Their rich orange color indicate that they are loaded with beta-carotene.

This carotenoid pigment converts to Vitamin A in the body when needed and is a powerful force in the fight against free radicals.

In addition, beta carotene has a healing effect on the skin, especially in cases of eczema, dermatitis and acne and is believed to result in healthy eyes and good night vision.

Carrots contain Vitamin C. These two antioxidants means that carrots are valuable for boosting the immune system and restoring health to convalescents.

Carrots are believed to offer protection against various cancers and heart disease and to help lower cholesterol levels if eaten daily.

Health Foods - Broccoli

Broccoli:

An ideal food, broccoli is packed with vitamins and minerals - Vitamins A and C (a cup of cooked Broccoli contains more Vitamin C than two Oranges), beta carotene, B2, B5 and folate, zinc and iron.

It comprises 90 per cent water and contains very few calories.

Broccoli is another free radical fighting food, protecting cells in the brain and body from oxidative damage.

It provides protection against heart disease and a range of infections, particularly respiratory ones, and is thought to be a major force in fighting bowel cancer.

Its detoxifying properties mean that broccoli can prevent a built up of harmful toxins within the body, allowing the liver and the digestive system to function more effectively and ultimately improving skin condition.

In addition, the folate found in broccoli promotes the production of the mood lifting chemical serotonin beneficial for those suffering from depression.

Health Foods - Bananas

Bananas:
A rich source of protein and a good source of fibre, bananas also have potent energizing qualities, making them an ideal snack when you feel low on energy. They are a healthy option for fulfilling a craving for something sweet.
The amino acid found in bananas has a mildly sedative effect so makes them a good snack to have at bedtime. It also helps alleviate the symptoms of depression, anxiety and PMS.
Bananas are high in antioxidants - Vitamin C and beta carotene, the precursor of Vitamin A - and in Potassium. They also contain Vitamin B6, which helps protect against heart disease and regulates the nervous system.
Being generally easy to digest, bananas make particularly good food for convalescents or those with appetite related conditions.

Health Foods - Berries

Antioxidant Foods:
Uncooked fresh fruit and vegetables are the best places to find antioxidants. Prunes, Raisins, Cherries, Berries - (strawberries, raspberries, blackberries, blackcurrants, redcurrants), Black Grapes, Bananas, Carrots, Sweet Potatoes, Peas, Chestnuts, Brazils and Hazelnuts are particularly good sources.

Berries:
Berries are important for immune health, being rich in the antioxidant vitamins - Vitamins C, E and beta carotene, which converts within the body to Vitamin A. These provide protection against infection and disease by neutralizing the free radicals responsible for cellular damage in our bodies.
Blackberries, Blueberries, Cranberries, BlackCurrants and Black Grapes have an important role to play in anti-ageing - they have been found to prevent collagen from breaking down.
Berries also have a stabilizing effect on the menstrual cycle, as well as high levels of minerals, especially calcium, magnesium and potassium.
Strawberries are believed to soothe arthritic inflammation.
Raspberries are good for indigestion and menstrual problems.
Blackberries are very energizing and make excellent blood cleansers, as do blackcurrants, redcurrants and blueberries.
Blackberries and Cranberries are useful for clearing congestion in the respiratory tract and soothing sore throats.
Cranberries and Blackcurrants are beneficial for kidney and urinary tract infections.

Nutrition & The Food Pyramid

It is said that if we educate ourselves more about nutrition, than about weight loss we are more likely to maintain a fit mind in a fit body. The Food Pyramid then is more about eating a variety of foods, from each of the major food groups inclusive of (Water):

1: Carbohydrates

2: Protiens

3: Fats

4: Vitamins

5: Minerals

For a balanced diet, one must aim to have the following food groups in this quantity:

1: Sugars & Fats --- 1 Serving

2: Protien and Dairy Foods ---- 2-3 Servings

3: Fruit & Vegetables ---- 5 Servings

4: Starchy Foods ---- 4-5 Servings

LEVEL 1 : Sugars & Fats:

Foods containing sugars and fats are at the top of the pyramid. These include butter, cooking oils, oil-based dressings, ice cream, pastries, confectionery and certain soft drinks and should be eating sparingly as they are high in fat or refined carbohydrates such as sugar and honey. Altough they make food taste good, too much fat raises blood cholesterol levels. Sugars provide calories yet few nutrients and too much sugar can result in weight gain and tooth decay.

LEVEL 2: Protein and Dairy Foods:

Protien can come from animal sources (meat, fish, eggs, milk, cheese and yogurt) or vegetable sources such as beans, lentils and seeds. Meat, Fish and alternatives provide protein, iron, zinc, magnesium and some B Vitamins, especially B12. Milk and dairy foods supply our bodies with protein, calcium and zinc and Vitamins B12, B2, A and D. Try to choose lean cuts of meat and low fat dairy products to avoid too high an intake of fat. Similarly, certain nuts and seeds are high in saturated fat so they should be eaten in moderation.

LEVEL 3: Fruit and Vegetables:

These provide fibre and some carbohydrates, as well as many of the vitamins and minerals that are essential for our bodies to function efficiently. In terms of their nutritional value, it is best to eat fruits and vegetables when fresh, altough certain varieties are fine frozen too. Canned produce and dried fruit also do provide some of the nutrients needed.

LEVEL 4: Starchy Foods:

The large base section of the pyramid contains the staple, starchy, carbohydrate foods that should provide the major source of energy in the diet. These include cereals (such as wheat, rye, oats, barley, millet), rice and products made from them, such as bread, pasta, noodles, cornmeal and breakfast cereals. Other staple carbohydrate foods in this group include potatoes, yams and other starchy vegetables. All the foods in this group are rich in nutrients supplying fibre, B vitamins and some calcium and iron as well as carbohydrates.