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goji berries nutritionalNutrition Advice That Every Active Person Needs to Know

As you probably know, nutrition is of the utmost importance for achieving results in your fitness program and living a healthy life in general. Like exercise, nutrition must be goal specific. If you want to lose weight you cannot eat a high Calorie diet. If you want to gain weight you cannot eat a low Calorie Diet. No matter what your goals are, here are the most important tips for active people to consider about their diet.

You cannot take a once size fits all approach when it comes to nutrition.

It does not matter if you read a diet in a magazine or have an expensive nutritionist for your nutrition program. What works for other people may not work for you. To find what works for you, experimentation is a must. I stress eating for variety. The more variety of food and fluids you consume, the more satisfied you will be with your meals. Consuming a variety of foods, the more vitamins, minerals, antioxidants, and phytochemicals you will get in your diet. Far less negatives such as saturated fats, simple sugars and excess calories will be consumed.

Having proper nutrition will allow you to achieve optimum and more rapid results in any training program. Nutrition cannot be overlooked when optimum athletic performance is considered as well.

Eating Healthy Food and Fluids is More Important than Calorie Counting

Many diets and nutrition programs focus strictly on calories in their program. This is definitely NOT the best way to approach your diet. Consuming the optimal foods will more than likely take care of the calories for you.

Most commonly referred to "clean" foods are better for satisfying your hunger and giving you the nutrients for energy for exercise. "Clean" foods are generally natural, nutrient dense foods without added fats and sugars. The healthier the food is blatantly obvious some times. If you had the choice between macaroni & cheese or plain sweet potato you can plainly see which would be better for your health. Steamed vegetables or fries? This is never really difficult.

Eating 5-6 small Meals and Snacks Takes Care of Food Timing

Have you ever been told not to eat, or not to eat or not to eat carbs after 6pm? This is something that is not good. Eating 5-6 small meals and snacks evenly spread out through the day is optimal. This will not only take care of your pre- and post- exercise meals but will also keep your energy levels stable throughout the day. When your body is constantly breaking down smaller portions, your energy, metabolism and fat burning will speed up.

Be a Cheater!

Sometimes sticking to a diet is very difficult. This is why cheating on your diet once in a while will keep you on track. If you are accustomed to cheating on your diet once a week you will be less likely to binge the next time you see a pizza, cookies or chips sitting in front of you. Cheating simply means eating an "un-clean" high calorie food that is not a normal part of your diet. Save this meal for a social occasion and don't overdo it.

I hope you find my advice useful. I have much more but it would take hundreds of pages. The advice I want you to remember is if it does not work for you, move on to something that may. Einstein once defined insanity as doing the same thing over and over again and expecting different results. Good luck and I hope you are in the best shape of your life soon.

Michael Behnken, MS, NASM-CPT-PES, CSCS - http://FitSF.com - http://6packQuest.com

I am a career fitness trainer who has a passion for communicating with people. I speak English, Spanish, and learning Japanese. When I'm not training clients in the gym I am working on my websites. I have a BS and MS both in Kinesiology and hold 3 prestigious training certifications.

I am online trying to help every single visitor achieve their health & fitness goals.

Olive Garden Coupons on eBay

Finding restaurant coupons isn't all that hard. Everyone knows you can look in the newspaper, perhaps the mail. Another good source that sometimes goes unnoticed is EBay.

The first step in finding bargains is knowing how to search for the many different types of coupons or gift cards available. The other thing to consider is how much you are willing to pay. Some coupons on EBay are actually gift cards. So to save money, you need to buy them at a discount.

When using EBay, the way you do the search will generate far different results. For example: typing Olive Garden Coupons, will generate a result of all items with all three words in any order. Type it in quotes as: "Olive Garden Coupons" then you will only get listings with the phrase exactly as you typed it. If you are seeing more results than you expected, you can filter the search by bid amount or category, etc. There are several advanced search commands available to narrow your search down to what you're looking for.

The second part of the search is a little tougher, everyone has a price that they are willing to pay. I find the key for me is deciding my top price before I start bidding. If you are bidding on coupons, consider how much your saving, along with how hard it is to find a particular coupon. If you are bidding on gift cards the math is easier to do, consider how reputable the seller is along with how much cash value the gift card has. Just don't let yourself get caught up in a bidding war, which could lead to paying more than you should have. Good Luck.

J Cox runs several websites designed to locate coupons and bargains of all types. A good example is http://www.coupon-restaurant.com/ for a good source of coupons.

Food Colourings and What You Should Know About Them!

Hi Folks,

OK so I know that I am always encouraging you to make fresh healthy food yourselves, but let�s face it, sometimes there isn�t enough time in the day. I want to talk about things that you will commonly find in your ready made food; what they are, and what they means to your health; this way you can make an informed choice about what to pick up and more importantly what to put down.

So what is an additive? It is something added to your food to make it last longer, taste better, look palatable, make it easier to manufacture, or cheaper to produce. Within the European Union additives are labeled with an E number which means that the additive has been accepted by the European Community. Many of these officially sanctioned products are still banned in some EU countries, and also in Scandinavia, Russia and Australia. If a number appears without an E then it has not been cleared for use by the European Community, but may be used in the UK. In the US a different system is used which includes numbers instead, although the additives are the same. The food and governmental bodies have said for years that the range of additives are safe for human consumption, however, as you can see many countries cannot agree about what is and isn�t safe.

Over the years some additives have been withdrawn due to health scares; 28 food additives (including the infamous Sudan 1) have been banned, mostly because they carry a cancer risk, or contribute to organ damage. 15 of the 28 banned were food colorings. Out of 45 current E-numbered colourings, 23 are banned in one or more countries, and yet available in the UK. A further 21 colourings are recommended to be avoided by the Hyperactive Children�s Support Group, along with 49 other E-numbered food additives (including sweeteners) linked with behavioral problems in children- and also commonly found in children�s foods.

We will start this week with food colourings; these are added to make our food look more interesting and palatable. Often these are added in large amounts to children�s food, as they make the food look more exciting. Unfortunately, many colours are linked to hyperactivity and behavioral problems in children as well as a host of other problems such as eczema and asthma. E Numbers 100-181 are all colours. Often they will be given their number and name, which can make is easier for you to identify them. Some of these are made from natural plant products, for example E162 or Betanin is made from beetroot and has no known side-effects. Being vegetable in origin does not always make an additive safe; E123 (Amaranth) a red colour is derived from a small plant, and is banned in USA, Russia, Austria, Norway and other countries and found in jellies, sweets, cake mixes, and fruit fillings. It is known to provoke asthma, eczema, and hyperactivity, possibly to increase risk of certain cancers, and in animal experiments caused birth defects, and foetal deaths.

Others have names which sound natural but are not, for example E150 or Caramel; the most commonly used group of colours, found in a wide range of foods,; beer, sauces, puddings, sweets, kids food, chocolate, buns. This group comprises E150a, b, c, and d also named, plain caramel, Caustic Sulphite caramel, Ammonia Caramel and Sulphite Ammonia Caramel-( I am not sure I like the sound of �caustic� or �ammonia� in my food). The UK food guide and the Hyperactive Children�s Support Group recommend that these colours are not given to children, but you will find them in many kids� foods and drinks.

Some of the numbers have names which make them sound rather harmless; E155 or Chocolate Brown HT, sounds almost delicious until you discover that this colour, often found in chocolate cake, and chocolate cake mix, is derived from coal tar, is not recommended for consumption by children, and is banned in Australia, Austria, Belgium, Denmark, France, Germany, Norway, Sweden, Switzerland and the United States. It is thought to cause allergic or intolerance problems, particularly in asthmatics; somehow it doesn�t sound so harmless when you know the details.

Several colours are of animal origin, and vegetarians may wish to avoid them, such as E170 Calcium Carbonate, found in toothpaste, canned fruit, vegetables and wines, which can be sourced from animal bones (or rock minerals), or E120 Cochineal which rather charmingly is made from insects- yummy.

Out of the 45 E numbered colourings, only six have no reported side effects. Many of the side effects are anecdotal, although the sheer number of people reporting them is surely an indication that something is wrong. Many studies have linked colourings to health problems, particularly in children, although the findings are often rejected by the Food Agencies. One British study found that a quarter of toddlers suffered adverse effects after consuming foods containing 3 food colourings. Although these additives have been tested for �safety�, it is curious that many countries still do not think them safe enough to use in their food. The additives have also never been tested for safety in combination with other additives although they are rarely used alone.

Just for fun, here is the low-down on the colours inside a packet of a popular multi-coloured chocolate bean; a favorite children�s treat;

� E110 (sunset Yellow), banned in Norway and widely found in sweets, pies, cakes, sauces, puddings, canned fish, ice cream, jelly, cheese sauce etc; urticaria (hives), runny nose, nasal congestion, allergies, hyperactivity, kidney tumors, chromosomal damage, abdominal pain, nausea and vomiting, indigestion, increased incidence of tumors in animals.

� E171 Titanium dioxide a white colouring known to pollute waterways, but with no reported effects in humans.

� E104 Quinoline Yellow, can cause dermatitis; banned in USA and Norway. It is recommended by several organisations that this colour is avoided by children.

� E124 Ponceau a synthetic red colour derived from coal tar; carcinogenic (cancer-causing) in animals, also can produce bad reactions in asthmatics and people allergic to aspirin; banned in USA & Norway. It is recommended by several organisations that this colour is avoided by children.

� E122 Azorubine, Carmoisine a red colour derived from coal tar; can produce bad reactions in asthmatics and people allergic to aspirin; banned in Sweden, USA, Austria and Norway. It is recommended by several organisations that this colour is avoided by children.

� E133 Brilliant blue an aluminium or ammonium salt; banned in Belgium, France, Germany, Switzerland, Sweden, Austria, Norway. It is recommended by several organisations that this colour is avoided by children.

� E120 Cochineal, a red colour; made from insects; the hyperactive children�s support group recommends that this colour is avoided. It is recommended by several organisations that this colour is avoided by children.

The chances are that when you are buying sweets, cakes- any manner of ready made food, you will be buying products which contain colourings. You may decide that the evidence is unconvincing, or you may decide that it is not worth risking the harmful effects, especially with your family. There is little doubt now that many children are adversely affected by food colourings, and several Local Education Authorities in the UK are attempting to ban food colourings from their school meals and machines. The good news is that you can avoid them by selecting products marked �no artificial colours,� by buying organic products, or by getting the raw ingredients and making things yourselves.

I do hope that this will encourage you to look on the backs of food packaging, and check what lies within. Even if you cannot avoid these nasties all of the time, it may be a good idea to steer clear of them where possible, especially in what you feed to children and teenagers.

For a full list of additives, colourings, sweeteners and flavourings write to:- Hyperactive Children�s Support Group at 71 Whyke Lane, Chichester PO19 7PD or Telephone 01243 551313.

Stay healthy,

Vikki

Do you have any friends and family who could benefit from getting fitter and feeling better? If you do, then treat them to free copy of this newsletter, forward it to them, and get them to e-mail me with a request. E-mail getfitter@yahoo.co.uk subject: newsletter request. Would you like to bring health into the workplace? Get fitter now offers a corporate package, including yoga classes. Please visit http://www.corporatechill.com

Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters.

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