Category: Uncategorized

Calories VS Nutrition

There are many different opinions about what is more important in an emergency: calories or nutritional value. Ideally, you want to consider both in your food storage plan. Quite a few storage kits ignore proper nutrition and emphasize calories to sustain life. Sugars, that are made up of empty calories should be kept to a minimum. A great many of these products give you mostly powdered fruit drinks, potatoes and other sugars. Just like in your daily diet, you should have a balanced food storage diet that includes: vegetables, fruits, protein and carbohydrates. Make sure you know how to use your food storage. A bucket of wheat might make you feel good, but if you don’t know how to use it, it most likely will not be used.

Nutrition is the science of foods and the nutrients they contain. Nutrition includes the study of the actions of the nutrients within the body, including ingestion, digestion, absorption, transport, metabolism and excretion. There are seven major types of nutrients which are: carbohydrates, fats, fiber, minerals, protein, vitamins, and water. Fats, carbohydrates, and proteins provide energy but minerals, fiber, vitamins, and water do not. However they are vital for other reasons that promote health.

A calorie gives us an indication of the energy that a food possesses. 1 gram of fat = 9 calories and 1 gram of protein = 4 calories. The amount of calories an individual needs to stay healthy changes according to weight, gender, age, genes, and activity level.

The types of food storage that would be best to sustain ones self or family in an emergency situation, even though having been stored for an extended period of time, should provide the highest amount nutrients possible. The amount of fuel provided is important, but if the bulk of the calories lack protein, whole grains, fruits, and vegetables youre just taking in empty calories which are not easily digested and dont provide your body with nutrients. In addition, most emergency situations sanitation decreases in a big way. When an individual is under high stress, exerting more than usual physical activity, and getting less sleep, they will need nutritious meals to provide their bodies with the energy needed to continue through the circumstances they face.

Your diet, for food storage and everyday life should be based on food quality not quantity. You should store nutritious, quality meals. You can always add extra calories if needed. One way is by adding high calorie emergency food bars. They are compact, lightweight, require no cooking and are easy to use and eat. They are designed for high intensity, survival situations and are non-thirst provoking. You may want to consider adding a few of these food bars to your food storage if you feel more calories are necessary.

The bottom line is that you need to balance your calories with nutrition. Food Storage doesn’t just have to be there to help you survive, but also to maintain your health in stressful emergency situations.

Better Nutrition With Homemade Soup

Many of my clients tell me how much they like having soup for lunch in the colder months, but most of the time, they name off various brands of soups bought at the store. Don’t get me wrong: many commercial soups are great options for the calorie conscious. The problem with canned soups, of course, is the sodium content. Some products have an excess of 1,000 mg of sodium per serving. To my way of thinking, this is far too much salt for one simple food item. So while it’s easy to turn to grocery store shelves for your lunchtime soup, consider making your own soup.

The beauty of homemade soup is that you can literally take any basic soup recipe and modify it based on ingredients you have on hand. You can make adjustments and get the sodium content reduced without foregoing good taste. Most soups start with a stock, broth, or a vegetable base. You can make your own stock if you have the time, but starting with a ready made broth can cut down on preparation time. If you buy ready made soup broth, I recommend that you read the labels carefully. Regular broth will make your homemade version of soup just as high in sodium as canned soup. The low sodium versions of broth have sodium too! I found that most of the “low sodium” brands of broth had close to 500 mg. sodium per serving. This is still too much if you are sodium conscious. I found several organic low sodium stocks with just 140 mg. per serving, so it pays to look around.

If you want to try making homemade soup for your lunches, here’s an idea: make one batch pot of a different soup every week. Keep enough of the soup on hand for one or two meals, and then freeze the rest in smaller containers, preferably 1-2 portion containers. If you make a different kind of soup each week, you will soon have a “selection”of different soups in your freezer that you can choose from for a quick lunch or dinner meal. Take a single serving of frozen soup to work and you’ll have a nice healthful meal ready to heat up.

Here is my favorite vegetable soup recipe:

Vegetable Barley Soup

2 Tb. olive oil 1 cup chopped onion 1 cup diced carrots 12 oz. fresh mushrooms chopped 1/2 cup barley (use pearl or hulless barley) 6 cups low sodium beef, chicken or vegetable broth 1/2 tsp coarse salt 2-3 cups chopped spinach, kale or Swiss chard

Heat oil in large pot and saut onions and carrots until tender. Add mushrooms and cook for another 2 minutes. Add barley, low sodium broth and salt. Bring to a boil, and then reduce heat to simmer until barley is done. (Pearl barley takes about 40 minutes; hulless barley takes about 60 minutes to cook). Add chopped greens and cook for an additional 5 minutes. Serves 6.

2013 Gretchen Scalpi. All rights reserved. You are free to reprint/republish this article as long as the article and byline are kept intact and all links are made live.

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach. Gretchen is the author of “The Quick Start Guide To Pre-Diabetes”, “The Quick Start Guide To Healthy Eating”, “The Everything Guide to Managing and Reversing Pre-Diabetes, 2nd ed.”, “The Everything Diabetes Cookbook, 2nd ed.” and “Pre-Diabetes Your Second Chance At Health”. You can find her products at

Change Your Lifestyle for Better Sexual Performance

Men become impotent for a variety of reasons such as obesity, diabetes, alcohol addiction, drugs, smoking, stress from the workplace and relationship problems.

There are a number of great medications for sexual dysfunction and impotence in men such as Viagra, Cialis and Kamagra. There are non-invasive options such as acupressure, herbal medicine, hypnosis and other alternative treatments.

The best way to treat impotence, however, is to change your lifestyle habits. Any medication that you take to improve your sexual performance would work only as long as you follow the right lifestyle habits.

Let’s look at some of the changes that you will need to make to your lifestyle to improve your sexual performance.

Start Exercising!

Of the lifestyle changes that can improve your sexual performance, exercise is perhaps the most important. Exercise works on so many levels to prevent erectile dysfunction and even to reverse it. Working in the gym or going on a run improves the blood flow considerably. It increases the nitric oxide in blood vessels, which ensures that more blood flows into the penis during a sexual activity – which is how Viagra works. Exercise also boosts the production of testosterone, which is so important for the male sex drive.

Eat Good, Wholesome Meals

The foods that you eat make all the difference to your performance in bed. It is important that you should have good, wholesome meals that are rich in whole grains, vegetables, red meat, fish, and lots of fruits. A healthy diet is good for your physique and helps you lose weight faster. Men with 32-inch waists are less likely to suffer from erectile dysfunction as those with a 40-inch waist. Obesity is one of the biggest causes of sexual dysfunction in men and loss of sex drive. So fighting obesity should be very high on your list of priorities.

Get 7 to 8 Hours of Sleep

There was a study published in the magazine, Brain Research, in 2011 that found that sleep had a huge impact on testosterone levels in men. Lack of sleep is associated with lower concentrations of sex hormones, which leads to sexual problems in men. Following the right sleeping patterns and getting at least 8 to 9 hours of sleep can make all the difference to the hormonal balance in the body. It is very important that you should stick to the right sleep schedule as that’s the best solution to erectile dysfunction.

Stop Smoking

Smoking is one of the worst habits anyone can have. Smoking causes vascular disease, which affects the blood supply to the penis. This results in the blockage of the arteries. Smoking damages several blood vessels and this has a very negative impact on your sexual performance and is one of the leading causes of impotence in men. So, quit smoking now. Nothing good can come out of this very negative habit. Ask your doctor to give you a prescription to make it easier for you to quit smoking.

Avoid Alcohol As Much As Possible

Alcohol addiction is one of the leading causes of sexual impotence in men. Alcohol is a depressant. It depresses your sex drive and causes both short-term and long-term damage to your sexual function. The central nervous system of the body releases nitric oxide, which is an important chemical that allows you to maintain an erection. When there is a shortage of nitric oxide produced by the body, this usually results in erectile dysfunction. Taking too many alcoholic drinks on a sustained basis affects the nervous system’s production of nitric oxide. This is one of the leading causes of sexual dysfunction in men.

Watch Your Medication

Avoid taking too many medications. For example, medications that are given for anxiety and depression are known to destroy the male sex drive. They make a man lose interest in sex. It is the same with medications that are given for diabetes. Of course, if the condition of your health is such that you have no choice but to take these medications, you have no choice but to take them. But do talk to your doctor about them and cut out the medications that you don’t really need.

These are some of the simple changes to your lifestyle that you should consider making to improve your performance in bed. Also, be sure to take the right pills such as Cialis, Viagra or Kamagra to treat erectile dysfunction.