There are several kinds of protein supplements available: milk and egg protein, soy, beef, and even vegetable protein; but the absolutely best source of protein is ion-exchange whey protein. This protein has superior biological value (which means it may yield more usable grams of protein than other protein supplements), plus it is very low in lactose (the substance in milk that causes a lot of stomach upset and gas in individuals).

There are two main ingredients in milk protein, they are casein and whey. Whey is produced mostly from the production of cheese. Milk is treated to cause a shift in pH and the casein coagulates and separates, and raw whey is left un-curded on top of the casein. It’s then collected and undergoes various processing steps. These processing steps are what determines the quality of the whey protein end product.

During the processing, fat and lactose are filtered out to make a lower fat, lower carbohydrate, and higher concentrated protein powder. The protein content can range from 35% to 95% whey protein. Obviously, the higher the protein concentration, the more processing (filtering) is needed which adds to the cost. Generally, when the protein level reaches >90% concentration, it’s considered WPI (whey protein isolate).

I have a friend that takes a handful of Vitamin C tablets at the first sign of a cold. I should probably tell her that she’s wasting her money because vitamin C is a water soluble vitamin meaning that whatever our bodies don’t use is eliminated through the kidneys. You can’t stock up on it! Because of this, ingesting a toxic amount of vitamin C is unusual but it can happen if you take too large a dose all at once. Kidney stones can then occur.

Vitamin supplement side effects can be very serious. Some of the vitamins in the foods we eat and in the supplements we take are fat soluble. This means that whatever we don’t need at any given time is stored in our bodies. Vitamin A is one such vitamin. In fact, artic explorers once went blind and then died from vitamin A toxicity. It seems polar bear liver contains toxic levels of vitamin A and while this is an important vitamin for our eyes, too much of it can cause blindness and even death.

I don’t know anyone apt to suffer vitamin supplement side effects from eating polar bear liver. It is important to note, however, that too much of a good thing is not necessarily a good thing. It’s important also to monitor through the foods we eat and if we do take vitamin supplements, through these also, how much of what vitamins we consume. Just as vitamin supplement side effects can be very dangerous, so can a vitamin deficiency.

A vitamin C deficiency can cause Scurvy, and a vitamin A deficiency can cause problems with night vision, a greater susceptibility to infections, skin problems and urinary tract problems. While a balanced diet will supply the right amount of all the vitamins and nutrients we need, when that is not possible or in some cases, when the body cannot absorb the vitamins, we need to be aware of how much supplement we need and act accordingly. Taking a handful of any dietary supplement is not a good idea.

Vitamin supplement side effects can also occur when taking a nominal amount when taking certain medications. Less than ten percent of the 40 million Americans who routinely take vitamin supplements consult with their physicians. Vitamin K, unlike vitamin A, is almost impossible to cause toxic effects by eating in its natural form. Yet, taking the manmade vitamin K supplement can cause toxicity.

Niacin, one of the B vitamins, can be extremely dangerous when taken in mega doses. It can cause liver damage, affect heart rhythms, cause dangerously low blood pressure, elevate blood sugar levels and cause diarrhea.

Vitamin supplement side effects are not something to take lightly. Consult your physician if you are concerned you are getting too little or too much of any of the necessary vitamins our bodies demand.

While many people know that there are benefits to having a good nutritional plan, few regard it as being very important. Many people wonder, why have healthy nutrition?

In a world where fast food is quicker, simpler, and sometimes better tasting, its easy to get tempted by what the corporations have to offer us. Gone are the days of eating every meal at home. Regarding this, we need to keep a more watchful eye over our nutrition intake to make sure our body can be in the best working order.

Why have healthy nutrition? The benefits are many. The human body needs various nutrients and minerals to keep it functioning in tip-top shape, and the only way this can be accomplished is by maintaining a healthy diet including vitamins and minerals. These nutrients are necessary to the body for many different reasons; they are crucial for obtaining energy, helping your body grow, and repairing worn out tissues. If your diet lacks certain necessary vitamins, your health may suffer. Therefore, the primary benefits of healthy nutrition are mainly that it keeps your health up.

A sound nutritional schedule is recommended by doctors when a patient is inflicted with any of a number of diseases. Keeping your nutrition up when afflicted with such diseases as cancer or aids can be key to your survival. These are just a few of the benefits of a healthy nutrition. In addition, keeping fit by exercising while maintaining a healthy nutritional plan can result in higher levels of energy, higher self esteem and a generally better feeling of well-being.

As you can see, there are many answers to the question “Why have healthy nutrition”, and all of them point to a better way of life. While the temptations of fast foods and junk can be great, some simple will-power and restraint can help you achieve levels of health you didnt even know were possible.

About the Author: John Gibb manages http://www.nutritional-suplement-guides.com
The site dedicated to nutrition.

1. Go for grains. Dont think twice and stick with whole grain varieties, including whole wheat, multigrain, rye, millet, oat bran, oat, and cracked wheat. This goes for all types of bread: sliced bread, pita, bagels, English muffins, crackers, and so on.

2. Be very careful, “wheat” bread sound just as healthy as “whole wheat” bread but its merely a blend of white and whole wheat flour. Remember that a product labeled “whole wheat” must be made from 100 percent whole wheat flour.

3. Choose breads with at least 2 grams of fiber per slice.

4. If youre looking to save calories, try the whole wheat, reduced-calorie bread (approximately 40 calories per slice with 2 grams of fiber).

5. Take advantage of the fiber that some cereals pack in, and choose varieties that have at least 2 grams of fiber per serving. You can usually (not always) get a sense of whether a cereal has fiber from the name on the box (Bran Flakes, All- Bran, 100% Bran, Raisin Bran, Fiber-One, Shredded Wheat, and Corn Bran).

6. Dont be fooled. Some cereals pack in more sugar and salt, check the Total Carbohydrates against the Sugars (on the nutrition label) to make sure sugar is not a main ingredient. In fact, opt for the brands that report 6 grams of sugar or less per serving. If your kids (or spouse) insist on the sugary brands, mix it with half a bowl of a healthier look-a-like (for instance, half Frosted Flakes and half Bran Flakes).

7. Check the serving size. Some of the denser, heavier cereals only allot a miniscule amount for one serving. Take this into consideration if you plan to eat a normal size bowl (and youre watching your weight). Remember, double the serving size means double the calories.

8. Dont forget to throw some hot cereal into your cart. Whether you opt for the instant or the kind that requires cooking, stick with unsweetened varieties of oatmeal, grits, cream of rice, and cream of wheat. You can sweeten them with some of the fresh fruit you bought in the produce section.

9. Most cereals are low in fat with the exception of granola and others that add nuts, seeds, coconut, and oils. Read the label and choose cereals with no more than 2 grams of fat per serving.

10. Read the list of ingredients on your cereal box and make sure that wheat, rye, corn, or oats are listed first. Items are listed in the order of quantity.

About the Author: Callie Armstrong is a writer for http://www.AllergyHero.com. Her insights on dieting, exercise and health can be read at http://www.body4beach.com

First of all lets look at what enough is. Everyone has heard of the Recommended Daily Allowance or RDA. You find these listed as percent RDA on the back of all foods that you buy. What does that mean? The RDA was developed in the 1920s as a minimum requirement to avoid malnutrition. It was later improved in the 1950s to include the amounts of vitamins and minerals needed for normal growth. Todays scientific studies show that this is very different than the amounts that are probably needed to reduce the risk of chronic illnesses. The amounts of many vitamins (not all) that are needed for most people to stay healthy in their adult years are likely to be much higher than the RDA. The fact is, we dont really know what the exact optimal amounts of nutrients are and they certainly vary for different people. But the bottom line is that the vast majority of us dont get enough from our food. Studies have shown that most people who think they are eating a healthy diet are not even meeting the RDA levels for all nutrients and most people are deficient in at least one if not several key vitamins.

So what does that mean? Think about it like driving down the freeway with no seatbelts, no airbags, and old tires that could blow at any time. You might be fine. But if a tire blows and you get in a wreck what are your chances of coming out of it unscathed with no safety equipment. Proper nutrition works the same way in the body. It allows us to function optimally to fight off infections and common colds and to deal with the common physical and mental stressors that we face all the time. A minor deficiency in a key vitamin, mineral or other micronutrient shows up in the short term as lethargy, impatience and general fatigue and in the long term can increase your risk for cancer, heart disease, diabetes, depression and a large number of other chronic illnesses.

Where can you get good advice? How about your physician, are they qualified to give you advise on optimal health and nutrition? Well, maybe. Ask your doctor if they have had any formal training in nutrition. It may surprise you to know that less that 10% of medical doctors get any formal training in nutrition in medical school. A doctors profession is really to help people that are sick get better. Doctors are trained to diagnose and treat, and after medical school a large part of their training comes from pharmaceutical representatives that visit their office. They are not usually trained to give advice on optimal healthy living. Most doctors are very reputable practitioners and adhere to high standards of patient care – but their customers are sick people trying to recover, not people trying to achieve optimal health.

So what should you do? Your homework! Would you go and buy a car or a house without doing some homework first? Would you trust all of your money to a financial advisor without checking them out first? So why would you treat an investment into your health any differently? The fact is that the nutrition industry is regulated by the FDA as a food and to the same standards as frozen pizza. Many of the products on the market use cheap ingredients in sub-optimal amounts and in forms that are not easily utilized by the body. It is outside the scope of this article to give a detailed account of all of the products available but one source is a book called “The Comparative Guide to Nutritional Supplements” by Lyle McWilliam. This provides a background into how nutritionals work in your body and also a detailed ranking of many of the products on the market. You can find it at amazon.com or many other bookselling websites.

In summary, nutrition is key for life-long health and disease prevention. Do some homework and find high quality nutrition products that meet your needs.

About the Author: Dr. Simon Evans is an academic research scientist with an interest in helping people improve their physical, mental and social health. To get FREE information from Dr. Evans health website and information on quality nutritional products visit: http://www.genesan3.com

When the label says “Stone Ground Wheat Bread”, does that mean it’s healthy? How can you tell if a food is made from whole grains or refined grains?

It’s not always easy, but here are a few tips. Remember that the germ of a grain seed will go rancid very quickly after the seed is broken open unless it is cooked immediately. Most whole-grain breakfast cereals and “quick cooking” whole grain products (such as bulgur or instant brown rice) are steamed, toasted or otherwise cooked as soon as the seed is broken, so there is no need to remove the germ. These products usually contain the whole grain.

On the other hand, commercial products made from flour frequently have the germ and some or most of the fiber removed, so the flour can be stored without turning rancid. Manufacturers may mix some toasted wheat germ or fiber back in, but they don’t have to explain that on the label. Our US labeling laws say a product can be called “whole grain” if it contains 50 percent of the original grain components (including the germ and outer bran layers.) Healthy-sounding terms such as multi-grain, cracked wheat, rye, or stone-ground do not mean you’re getting 100 percent of the grain. I only trust “whole wheat” bread bought from local bakers who grind their own wheat and bake it the same day.

Almost all corn products have the germ and fiber removed: grits, hominy, tortillas, corn meal, corn flour (masa harina) and breakfast cereals made from milled corn are all refined grains. Most rice products such as cereals, rice cakes and rice crackers are made from white rice unless they specify brown rice as the first ingredient.

When you shop for a new cereal or grain product such as whole wheat pasta, read the labels. Look for at least 3 grams of fiber per serving. More fiber is better! A 50-gram serving of wheat berries has 8 grams of fiber, so use that as your yardstick to guess whether the manufacturer has removed parts of the grain. Eat a wide variety of whole grains and whole grain products and get the nutritional benefits of them all.

About the Author: Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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Article Source: http://EzineArticles.com/?expert=Gabe_Mirkin,_M.D.

Eating healthy is something we all would like to do, however it can sometimes be hard. In order to eat healthy, you must first make the right food choices.

Grains
You should consume 6 ounces of grains per day. You can eat 3 ounces of whole grain cereals, breads, rice, crackers, or pasta . You can get an ounce of grains in a single slice of bread, or 1 cup of cereal.

Vegetables
You should eat 2 1/2 cups of vegetables each day. It’s best to start eating more of the dark vegetables, such as broccili and spinach. Carrots and sweet potatoes are good as well. Eating more dry beans such as peas, pinto beans, and even kidney beans is also good.

Fruits
You should try to eat 2 cups of fruit each day as fruits are very important. Concentrate on eating a variety, such as fresh, frozen, canned, or even dried fruit. You can drink fruit juices as well, although you should use moderation.

Milk
Milk is your calcium rich friend. For adults, 3 cups is the ideal goal. For children 2 – 8, with 2 cups being ideal. When choosing milk products, you should strive for fat-free or low-fat. If you don’t like milk or can’t have it, there are lactose free products or other sources of calcium such as fortified foods and beverages.

Meat and beans
Eating 5 ounces a day is the ideal goal, as you should go lean with your protein. When eating meat, always bake it, grill it, or broil it, as this will prevent grease from adding to the equation. You should vary your protein as well, with more fish, beans, peas, and nuts.

By picking your foods wisely and watching what you eat, you’ll better control your lifestyle. Exercise is great as well, and should be included in a healthy eating lifestyle. No matter what your age, eating healthy will help you keep your active lifestyle for years to come and improve your overall health in the long run.

Slim Naturally: Advanced Weight Loss System (Brain Sync Series) (Audio CD)
When you want to naturally lose weight, just slip on your headphones and listen to Slim Naturally. Within minutes, window frequencies trigger the release of neuro-chemical messengers that immediately begin to alter your body’s responses. Your metabolism quickens its pace. Blood sugar levels are adjusted. You feel vibrantly alive and full of energy. Deep-seated behavior patterns are powerfully changed with lasting impact so that your appetite and self-esteem work in harmony to help you attain and maintain your ideal weight.

Do you feel like your “get up and go has got up and gone”?

Perhaps it’s time to pick yourself up and find energizing ways to make you feel better.

Oftentimes we begin to feel so sluggish because we simply need the right nutrition to add the spunk to our walk again

If you have been feeling a bit sluggish lately, here are some ideas to add to your overall health and nutritional needs:

VITAMIN B12
A deficiency in vitamin B12 can lead to anemia and lots of serious complications. This can lead to tiredness, listlessness and many other problems that might deplete your energy. You can buy sublingual B12 for a quick fix and add it to your overall vitamin regimen or you can eat B12 enriched foods. There are a large variety of breakfast cereals in this category. Other sources for Vitamin B12 include milk, eggs and cheese. Include Vitamin B12 and notice your increased energy within days! Check your local pharmacy for B12 supplements.

ACAI BERRY
It’s just a little berry that packs a powerful punch. Oprah listed it as one of the top 10 super foods for age-defying beauty. This berry will increase your energy and improve mental clarity as well as many other helpful and healthful benefits! Find Products that have the ACAI BERRY as an ingredient, it is a life-changing super food that your body needs! You can find a variety of Health drinks on the internet that have the Acai Berry as one of the active ingredients. Fruta Vida International and Monavie offer the most flavorful drinks on the market today.

BEE POLLEN
Considered one of “nature’s most perfect foods”, Bee Pollen fights problems associated with allergies, aids in digestive problems, and will increase your energy pronto! Check your local Health Food Stores, Wal-Mart, or your local or online Pharmacy.

VITAMIN D
If you are feeling run-down, scramble up some eggs for breakfast and grill some chicken for dinner because eggs and poultry will certainly help to replenish the Vitamin D your body needs to feel energized!

YERBA MATE
In addition to gaining overnight success as an effective appetite suppressant, Yerba Mate boosts energy with several other claims to a healthier way to live your life to the fullest! Some drinks that contain the Acai Berry also contain Yerba Mate.

In addition to the nutritional suggestions listed above, make sure you are getting a recommended 8 hours of sleep per night when you are not at your best. Cut back on your caffeine intake, especially at night. Diet changes may be necessary in order for you to experience an overall increase in energy. Stock up on fruit and vegetable juices and take time to fix healthy meals at home instead of rushing out to your local Fast-Food Restaurants.

While you try different things to increase your energy level from the nutritional standpoint, implement a scheduled exercise routine to get you up and moving. You’ll feel better once you start moving, eat healthier, and provide your body with the nutrients you may be missing!