Sugars and the Benefits
||(Table sugar) Will increase your energy levels during training
||(Dectrose polymers) Will increase your energy levels during training
||(Fruit, sugar) It is advised not to take in fructose during exercise as it will have no benefit. Sustained energy release.
||(Supplements) This will help your muscles recover faster by aiding the resynthesis of ATP in your muscles
||(Milk) Just look out for this if your lactose intolerant
||(solid pure form) Tastes great, but too concentrated
necessary to have an excellent nutritional status in order for yourbody
to fight infections. A well-balanced meal will help you to
preventvitamin and mineral deficiencies. Our immunity may also be
affected bythe build-up of free radicals in our bodies
weakbonds split, free radicals are formed. These radicals are unstable
andwill react quickly with other compounds that are trying to
stabilisethem. Basically, these free radicals attack the nearest
stablemolecule, stealing its electron causing this molecule to lose
itselectron and becoming a free radical itself. The process continues
fromthereon. Metabolic waste, pollution, radiation, cigarette smoke
andherbicides all combine to form free radicals in your body.
The best way to better your immune system is by eating raw foods. Try to incorporate your raw foods by drinking smoothies.
your own salsa by chopping chilly, garlic, green, red and yellow
peppers, parsley and tomatoes. This can be used moderately over your
meals to make it more interesting and to give it more taste.
Blend oranges, carrots and other citrus fruits for a refreshing drink.
you want to indulge yourself, mix strawberries and raspberries with
non-fat plain yoghurt and a little bit of skim milk for the smoothest
Instead of plain mash, include sweet potato (full of beta carotene and vitamin E) and pumpkin for a more interesting smoothie.
milk or soy with added non-fat plain yoghurt. Fruit according to your
taste. Flax seed oil (about 1 tablespoon). Oat bran for added fibre. Add
10mg of zinc, 100mg of selenium and 50-100 IU of vitamin E.
Add the following to your smoothie to make it even more nutritious and healthy:
extract. This flavour capturing ingredient can be added to nearly
everything, making your smoothie/meal taste better and also filling your
house with a full aroma.
Pumpkin is not necessarily the best tasting
vegetable (without added sugars) for any man (especially the ones that
live on meat and only eat vegetables at Christmas), but added to a
smoothie, the story changes. One cup delivers about 7-8grams of fibre
that is essential for muscle building and high protein diets.
one cup of peaches will increase your shake’s vitamin C concentration by
about 235mg. Unknown to most, this will also increase cytokine levels
in your blood that will keep you from getting sick as often.
your smoothie sweeter (obviously not for those who need to count the
calories) by adding condensed milk. This added calcium will help
increase the strength of your bones.
Immune Boosting Nutrients
for being a powerful antioxidant that aids against free
radicalsclotting your body, beta carotene increases the amount
ofinfection-fighting cells. Our body converts beta carotene to vitamin
A.If your body has enough vitamin A, the conversion will stop to
avoidvitamin A toxic levels.
It interferes with fats and cholesterol that can be found in thebloodstream and cause arterial plaques (through oxidation).
carotene also stimulates macrophages that produce a product
(tumornecrosis factor), which has been found to kill cancer cells.
Betacarotene also increases the ability of the body’s natural killer
cellsto attack cancer cells.
is part of the phytonutrients that protect the body againstpollutants
that are found in the atmosphere. These pollutants areattracted to the
body’s cell membranes and gather in the receptor sites(spaces along the
membranes of the cell). Bioflavonoids fill thesespaces to protect the
body against pollutants adhering. Bioflavonoidsreduce cholesterol’s
ability to form plaques in the arteries thatdecrease the risk of heart
attacks and strokes (2).
Zinc increases the production of white blood cells and antibodies.
Just make sure not to get in too much Zinc as this may inhibit the immune function (1).
C can be seen as the number one immune booster. Vitamin C canbe found
in different fruits and vegetables. This immune boosterincreases white
blood cells and an antibody called interferon (preventsthe entrance of
viruses into the body). Vitamin C increases HDLcholesterol (the good
cholesterol), lowers blood pressure and reducescolon, prostate and
breast cancer. When taking your vitamin Csupplement, rather space the
intake throughout the day to ensure thatit does not get excreted in the
Vitamin E increases the production of
natural killer cells (attack thegerms in your body). They also increase
B-cells that are responsiblefor destroying bacteria in your body. This
vitamin plays an importantrole in reversing the signs of ageing. During a
study in the HarvardSchool of Public Health, 87 000 nurses were shown
to have a 50%decrease in heart attacks. It is advisable to get in around
100-400milligrams of vitamin E during the day. For people that smoke or
don’texercise, higher amounts will be needed. It is also advised
thatelderly people increase their vitamin E dosage to help them reduce
thechance of infection (1).
Garlic is part of the
onion family and is a powerful immune booster,involved in fighting
infection and reducing free radical build-up.Garlic can be added to
salads, soup or anything you can think of.Garlic, pepper and onions
contain substances called “mucolytics” thatthins thick mucus that
accumulate in sinuses and breathing passages(1). Various studies (done
October 1992, 1993, April 1996, January1994) stated that garlic might
have an effect in decreasing tumors inthe body. Adverse effects that can
be related to over-consumption ofgarlic include stomach upset and
garlic breath (3).
This mineral can be found in tuna, whole grains, brown rice, chicken meat, garlic and cottage cheese.
This mineral is also a cancer-fighting mineral (1).
Selenium is an essential cofactor for glutathione peroxidase (which is one of the most important antioxidant enzymes).
Selenium has the ability to detoxify heavy metals e.g. mercury and cadmium.
Selenium can be seen as an anti-inflammatory enhancer (4).
OMEGA-3 Fatty Acids
fatty acid increases the activity of our white blood cells thatconsume
bacteria in our body (phagocytes). These fatty acids also helpyour body
against the damage from over-reactions to infections (1).Omega-3 and -6
supplementation will effect the following positively:
Learning and behaviour in older children
Depression in adults
Neurological problems in the elderly. These neurological problems include cognitive impairment, dementia and Alzheimer’s disease
Alcohol is an:
is a nutrient that interferes with your body’s ability to absorb and
store other nutrients. This will lead to your body having too much of an
anti-nutrient and too few real nutrients.
beverages contain tons of calories (about 7 calories per gram), but no
vitamins and minerals. 7 Calories per gram classifies alcohol as being
almost twice as high in calories as carbohydrates and protein, but 2
calories less than fat.
Alcohol is very
addictive and the misuse of alcohol is a problem all over the world.
Although the initial sensation of alcohol is usually exhilaration, you
usually experience depression later on.
Regularusage of alcohol will
lead to weight gain because your liver is a vitalorgan that metabolises
protein and fat, continued misuse of alcoholwill interfere with protein
and fat metabolism.
Go the Organic Way
is believed that organic foods contain about 50% more vitamins and
minerals than other grown foods. Your meal will contain more vitamins
and minerals, meaning more vitamin C, calcium and iron just to name a
few. It is necessary to get your additional vitamins and minerals in,
but by eating food that is more natural and has a higher nutritional
value, you can avoid overdoing the pills.
On average, an apple has about 20-30 artificial poisons that can be found on its skin, even after rinsing it.
The modern way of growing food is to genetically modify the food to be bigger or to enable them to produce more.
By “going organic,” you can avoid most genetically modified food types.
standard for growing organic foods is laid down by European law and
farms need to enforce these laws to the fullest. These farms are also
inspected at least once a year.
An animal lover? This organic approach is acknowledged by most animal welfare organisations.
use of routine antibiotics is prohibited by the Soil Association
Standards in organic farming. The use of antibiotics on farm animals has
caused many debates and is believed by many to cause harm to the human
The organic way also has great respect for wildlife and the preservation of it.
Organic foods are natural and full of flavour.
If you are a mother or father reading the following, there is a chance that one of your children will:
Inherit a slow metabolism, therefore struggle with weight related problems.
Develop bad eating habits.
found that only one out of four parents will admit that theirchildren
have weight problems, where most of these parents think theirchild’s
weight is just right. Extensive studies have shown that parentsare in
denial regarding obesity in themselves and their children.
important to accept yourself in all aspects, but obesity is aserious
health risk and can cause emotional damage. A study done onchildren that
came from non-obese families (A) and obese families (B)showed children
coming from B were already more overweight thanchildren coming from A
(5). This automatically puts more emphasis onthe environment in which
you grow up in and the effect it has on yourlifestyle.
What do the Statistics Show
Obesity is becoming a problem everywhere in the world.
been shown that more than a quarter of children between the agesof 6
and 11, are obese. More shockingly, overweight children betweenthe ages
of 6 and 17 have doubled in the last thirty years. Children atthe age of
6 that are obese have a 25% chance to be obese as adult.Even worse,
children obese at 12 will have a 75% chance to beoverweight in
Problems arising from being overweight:
Bone problems where hip problems are the most common.
Early puberty can also be a cause of early obesity.
Childhood diabetes can result from overweight problems.
How to keep your child from obesity
best way will always be prevention. It will be much easier to maintain a
healthy body weight than it would be to lose weight. Try to imagine
explaining to your ten year old why they must exercise.
environment in which your child grows up in must be of such a nature
that it does not enforce or create a weight gain problem.
realistic goals for your child and work with them. This may be a very
good lesson for your child and teach them the value of sticking with
something and seeing it through.
Teach your children that what the
media advertise (thin people and “how you are suppose to look”) is not
necessarily right and can be misleading most of the times (6).
For those that need a Summary...
Get plenty of sleep.
Have an annual health check.
Find a hobby.
Meet with friends regularly.
Take in your antioxidants each day.
Incorporate garlic in your diet.
Try to maintain your ideal body weight.
Do not smoke.
Try to keep your blood pressure below 140/90.
Add raw juice to your daily diet.
Go on exotic holidays (or just relax in your back garden).
Eat lots of fish.
See that you cholesterol levels do not exceed 240mg/dl.
Accept yourself as you are.
is necessary to leave behind the stigma that is attached to
healthyliving as something that’s boring. Healthy living can be easy
andimmensely rewarding if you know how and what to do, and if you
enrichyourself with more knowledge every day.