nutrition

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NUTRITION

What a large subject. We are not licensed nutritionists what information is here is for informational purposes only. First we are going to discuss journaling to release weight, It is important to record what and when you eat. If nutrients are available at the proper times and in the proper quantities, your body can use them for energy and to keep you feeling full. What should you put in your journal: how much you eat, what you eat, how food affects the way you feel (physically and emotionally), the type of foods you eat most, how fast you eat, your eating habits and patterns, when you eat, why you eat, Who you eat with, and the overall effectiveness of your efforts.

THE SIX MAJOR FOOD GROUPS AND SUBGROUPS

Starch

Starch with protein

starch with fat

Fruit / Milk

Nonfat or Skim

Low Fat or 2% Milk

Whole Milk

Vegetable / Meat

Very Lean

Lean

Medium Fat

High Fat

Fat

Monounsaturated

Polyunsaturated

Saturated

Additional Food Groups

Other Carbohydrates

Free Foods

Combination Foods

Fast Foods

There is no single diet, workout, pill or attitude that can make people live the life necessary to look the way they want.

Do calories cause you to gain weight? Nutritionally speaking if you consume calories and don't burn them for energy, you will store them as fat. With that being said an abundance of insulin is also a factor in storing fat, no matter how many calories you are eating. You have to keep the calories and insulin in a healthy range that will allow your body to burn fat as energy.

VITAMINS

Vitamins	Essential For These Functions	RDA* and Best-Known Food Sources:	Synergistic Nutrients (Works Best With):	Deficiency Symptoms:	Negative Interaction
Vitamin A and Beta Carotene	Growth, vision, healthy tissue-skin-hair, building resistance to infection.	5000 IU-milk, butter, eggs, live, fish oils, leafy green and yellow vegetables.	Niacin, Vitamins C, D, E, Pantothenic Acid, Zinc, Selenium.	Night Blindness, itching, dry skin, loss of sense of taste, improper tooth/bone formation.	Alcohol, Caffeine, cortisone, mineral oil, nitrates (food additives).
Vitamin B1 (Thiamine)	Heart and Cardiovascular system, growth, nervous system, energy production, digestion.	1.2 mg-cereals, fish, lean meat, poultry, milk, pork, peas, whole wheat cereals, beans.	B-Complex, Vitamin C	Fatigue, weak appetite, poor circulation in legs, depression, memory loss.	Alcohol, Caffeine sugar, tobacco, Physical and mental stress deplete this nutrient.
Vitamin B2 (Riboflavin)	Healthy skin, Tissue repair. Antibody and red blood cell formation.	1.3 mg-cereals, yeast, milk, eggs, leafy green vegetables, lean meat.	Vitamin A, Niacin, liver, milk, eggs, green vegetables, mushrooms, B-complex.	Cracks at mouth corners, sore tongue, light sensitivity to eyes, dry skin.	Alcohol, caffeine, sugar, tobacco. physical and mental stress deplete this nutrient.
Niacin and Niacin amide	Healthy skin, nervous system, cell metabolism. Helps convert food to energy.	14-16 mg-cereal, yeast, lean meat, liver, eggs, milk, whole grains, legumes.	B-complex, B1, B2, B6, Tryptophan (from protein)	Weakness, skin rash, memory loss, irritability, indigestion, insomnia.	Alcohol, caffeine, sugar, antibiotics. Physical and mental stress deplete this nutrient.
Vitamin B6 (Pyridoxine)	Healthy red blood cells, gums, teeth, blood vessels, nervous system. Protein metabolism.	1.3 mg-cereals, wheat germ, yeast, meat, bananas, eggs, vegetables, soybeans, fish.	Vitamin C, Biotin, Pantothenic Acid, Niacin, Magnesium.	Weakness, fatigue, anemia, insomnia, hyperactivity, nerve dysfunction, irritability.	Alcohol, caffeine, tobacco, birth control pills. Physical and mental stress depletes this nutrient.
Vitamin B12 (Cyanocobalamin)	Development of red blood cells, growth, nervous system maintenance.	2.4 mcg-fish, organ meat, clams, salmon, milk, eggs, soybeans, poultry.	Folic acid, A, B1, B6, Niacin, Biotin, Pantothenic Acid.	Anemia, weakness, fatigue, loss of appetite, nerve degeneration, numbness.	Alcohol, caffeine, tobacco, calcium deficiency.
Biotin (Vitamin H)	Healthy skin and hair. Circulatory system, metabolism of carbohydrates, proteins and fats.	30 mcg-egg yolk, green leafy vegetables, milk, liver, kidneys, molasses.	Vitamin A, B2, B6, Niacin.	Skin rash, hair loss, anemia, fatigue.	Alcohol, caffeine, raw egg white, antibiotics.
Vitamin C (Ascorbic Acid)	Antioxidant. Wound healing, maintenance of immune system, healthy gums, skin and blood.	60 mg-citrus fruits, berries, cabbage, vegetables, green peppers, tomatoes, potatoes.	Vitamin A, B6, Pantothenic Acid, Zinc.	Bruise Easily, poor wound healing, tooth/gum defects, aching joints.	Antibiotics, aspirin, stress
Vitamin D (Cholecalciferol)	Bones, teeth optimum calcium-phosphorus absorption. metabolic functions.	400 IU-cod liver and fish oils, egg yolk, butter, liver.	Vitamin A, C, Calcium, Phosphorus and magnesium.	Weak bones and teeth, spontaneous fractures, bone curvature.	Mineral oil.
Vitamin E (Tocopherols, etc)	Antioxidant. Protect cells, membranes and tissues. Maintains circulatory system.	30 IU-vegetable and seed oils, whole grains, green leafy vegetables, liver, eggs.	Vitamin C, B12, Manganese, Selenium.	Poor muscular and circulatory performance.	Air pollution, mineral oil.
Vitamin F (Unsaturated Fatty Acids)	Influences skin, blood coagulation, cholesterol, glandular activity.	Vegetable oils, evening primrose oil, sunflower seeds. (RDA not established)	Phosphorus, A, C, D, E.	Acne, allergies, dry skin, eczema, brittle, hair and nails.	Radiation, x ray therapy.
Folic Acid (Folacin, Folate)	Production of red blood cells, tissue cells. Normal growth. Helps maintain cardiovascular health.	400 mcg-yeast, leafy green vegetables, kidney beans, organ meats, yeast, yams.	Vitamin C, B6, B12, Niacin.	Anemia, intestinal problems, pale tongue, weakness, headache, weight loss.	Alcohol, oral contraceptives, tobacco, sulfa drugs. Physical & mental stress depletes nutrient.
Pantothenic Acid	Helps convert proteins, carbohydrates, fats into energy. Immune system building.	5.0 mg-liver and organ meats, fish, eggs, beans, whole grain cereals, yams.	Folic Acid, Biotin, B-complex.	Fatigue, cardiovascular and gastrointestinal problems, depression.	Alcohol, caffeine. Physical and mental stress depletes this nutrient.
Choline	Nerve transmission. Mental functions. Regulates liver and gallbladder. Cell membrane structure.	550 mg-Yeast, eggs, fish, lecithin, wheat germ, organ meats, legumes.	Vitamin A, B-Complex, Inositol, Folic Acid.	Impaired growth problems, liver and kidney functions, elevated cholesterol.	Alcohol, caffeine, sugar.
Inositol	Fat and cholesterol metabolism. Nerve function.	Grapefruit juice, cantaloupe, oranges, beans, whole wheat.	choline, B-Complex, B12	Hair loss, constipation, eye abnormalities, high cholesterol.	Alcohol, Caffeine.
Para-Amino benzoic Acid (PABA)	Blood cell formation, pigmentation of skin. May help restore color to grey hair.	Molasses, eggs, liver, milk, rice, yeast, wheat germ.	B-complex, Folic Acid, C.	Constipation, depression, fatigue headaches, irritability.	Alcohol,caffeine, sulfa drugs.
Vitamin K (phytonadione)	Blood clotting (coagulation). Aids in building skeletal strength, Helps preventhemorrhaging.	80 mcg-Alfalfa, green leafy vegetables, egg yolk, liver, legumes	Vitamin A, C and D.	Poor blood Coagulation. Excessive bleeding. (hemorrhage).	Aspirin, antibiotics, mineral oil, dietary fat, X ray therapy. Excess Vitamin E intake.
Vitamin P (bioflavonoids)	Blood vessel wall maintenance, healthy capillaries and veins.	Skin and pulp of Fruits, (especially citrus fruits)	Vitamin c, Hesperiden, Rutin	Bleeding gums, excessive colds, eczema, poor circulatory health.	Antibiotics, aspirin, tobacco, cortisone drugs.