Sports Nutrition

Does this story sound familiar to you?

You graduated from nutrition school totally jazzed about building your holistic nutrition practice.  You thought you had all the pieces in place for a successful nutrition business – the counseling program, the website, the business cards, the brochure, and the fire inside to spread your message about holistic health and nutrition.  You’re doing workshops, meeting referral partners, launching events, and coaching clients…you’re working your butt off!  And yet you’re almost dead broke.

I know your story, because I had the same experience!

Until one day I realized….why waste your valuable time and money building your practice using unproven strategies and trial and error, when it’s possible to discover the biggest mistakes – and the most effective strategies – of Holistic Nutrition Professionals who have careers that are already thriving?

I mean, how much money and time could you save if you could analyze, understand and MODEL real-world, profitable holistic nutrition practices?

With this in mind, I interviewed ten top holistic nutrition pros to discover EXACTLY how they built their booming careers.  And I learned that there are three keys to success in holistic nutrition.

1.    Passion

Most holistic nutritionists got into this career because they had a personal experience with nutrition that utterly transformed their own lives. They have a deep, burning conviction in the transformative power of nutrition, and a driving desire to help other people experience that transformation.

2.    Persistence

Would you believe that even Dawn Jackson Blatner, author of the best-selling “Flexitarian Diet” and featured nutritionist in magazines and TV shows all over the country, was turned down over and over again for almost every job she got? Even this brilliant and gifted nutritionist, who has made an indelible mark on the industry, had to push past “NO” a hundred times. 

Kathie Swift, Dr. Mark Hyman’s featured nutritionist in “UltraMetabolism” had to spend years convince top doctors about the benefits of nutrition and functional medicine before she could help create the now world-renowned nutrition and medical programs at Canyon Ranch Spa and Resorts.

These trailblazing holistic nutritionists had a driving passion for their work, and they simply didn’t take “no” for an answer!

3.    Passive Income

There is no doubt about it – the most successful holistic nutritionists are able to go beyond the traditional model of seeing individual clients and being paid by the hour.  These savvy nutrition pros know exactly how to package, price and market their services, so that they have products and services practically selling themselves when they’re asleep, at the gym, or on vacation at the beach!

By leveraging this kind of passive income stream, the top holistic nutrition pros have been able to easily explode their practices into the six-figure mark and beyond.

So what does studying and modeling the careers of successful Holistic Nutrition Pros mean for you?

If you’re someone with a passion for nutrition, who wants to turn that passion into a career…

It means that it IS possible to make a great living while doing you love to do, instead of going to a job everyday that drains you.

If you’re a practicing holistic nutrition pro, but you’re not getting enough clients or making enough money…

This means the difference between getting two clients this month, and getting TEN clients this month.

For both practicing nutrition pros and nutrition-pros-to-be….

This means the potential to add a ZERO onto your currently yearly income…by helping people transform their lives through the power of food.

It’s amazing how many very good athletes don’t consider pre-race nutrition as one of their strategies for winning or at least doing well, injury-free, in an event.

I was speaking to a runner on a few days ago before a race and his strategy was to load up on jelly beans 20 minutes before lining up for a half marathon . . . unfortunately I needed more than 20 minutes to prove to him why this wasn’t a good idea.

Fatigue is certainly an important factor to consider if you suffer exercise induced muscle cramps. The primary source of fuel for the muscle is from carbohydrates and one of the most basic forms of carbohydrate are sugars.

However, when we say ‘sugars’ – people think of sugarcane sugar like in a candy bar or jelly beans. But the truth is that there are certain building sugars for your body and you’ve got to learn to differentiate those.

There’s a family of sugars called monosaccharides, polysaccharides and oligosaccharides and these are the building sugars that you want – not sugarcane sugar, or fructose, or sucralose or syrup or any of those types of things.

A good source of carbohydrate from fruit, in particular, is important to provide muscles with important natural sugars – monosaccharides, oligosaccharides and polysaccharides – that assist with the storage and supply of glucose for the muscles.

And these monosaccharides and polysaccharides help you recover and repair your muscle faster after major exercise or an event. Your muscle basically works like an engine that needs good quality gasoline to perform well and those saccharides are like the gasoline for your muscles.

So it’s very important to have those saccharides and the carbohydrates and electrolytes in those muscle areas so that you can perform more efficiently and prevent cramping.

It’s also so very important to have a carbohydrate meal with saccharides within 30 minutes after your performance. We’ve consistently found athletes that do that – even if it’s just eating some fresh fruit within the 30 minutes – recover faster than athletes that don’t do it.

To start any nutritional program the first place to start is to increase your intake of fruits and vegetables. Most people do not take in the recommended intake of 9 to 12 servings of fruit and vegetables per day and for athletes and people who train regularly this means 12 servings.

A serving is equivalent to a small banana, a medium sized apple, 1 cup of raw salad greens (about the size of your hand), ¾ cup of fruit or vegetable juice (6 oz), ½ cup cooked vegetables around the size of your fist or a baseball and ¼ cup dried fruit.

Just meeting the daily recommendations for fruit and vegetable intake will go a long way towards better health . . . and that extends into physical performance and reducing your overall risk of cramping.

Copyright – www.Running-Cramp-Relief.com

Do you know that “Prevention is better than cure?”

A lot of people do not even know that high blood pressure can be prevented by proper dieting. If you do not want to suffer from this silent killer disease, this article will provide you with some healthy foods that prevent high blood pressure.

Learn to Eat Snails

Snails are very medicinal and can help you reduce this plight. Snails can be found all around you. I do not really know what is in snails that make them medicinal, but it lowers high blood pressure according to recent research. Include it in your meals as meat.

Eat Sea Foods

Great bouquets of foods that keep this disease away are the sea foods. They are includes fishes, shrimps and every other edible living plants that can be found on the water. They are better off than red meat which is not advisable to be taken by a hypertensive patient.

Eat Plant Proteins

Some plants yield healthy foods that keep hypertension away. Beans for example are the best form of protein ever and because it has a high percentage of tissue repairing nutrients, it can help your cardiovascular system.

Include Cinnamon on your meals.

Do you know how effective cinnamon can be in helping you get rid of hypertension? Make sure to include it on every meal you prepare.

Garlic is essential too

Allicin is a great substance found in garlic which helps to relax blood vessels, repairs the worn damaged cardiovascular system and helps to cure this disease

Other essential foods

Check best Hypertension best foods to learn more about healthy foods to prevent high blood pressure and make sure you stay healthy and live a longer life.

Helpful Caution

High blood pressure is a “silent killer disease” which you must get rid of in order to enjoy a healthy life devoid of pains, dizziness, blurry vision, stroke and artery malfunctioning. Take proper healthy steps by eating the above foods to help prevent this plight.

So what intense training workout will change your body? As a strength and conditioning specialist I can tell you with full confidence the most intense training workouts must include kettlebell swings. Kettlebells are ancient strength and conditioning tools that have been around for over three centuries. This ancient form of strength and conditioning is right at the top of the food chain when it comes to your fitness and strength progression.

Kettlebell swings are one of the base lifts that you can perform with this strength training device. The double arm kettlebell swing is an intense strength training exercise that incorporates hundreds of your muscles at once in order to complete a single movement. This exercise is performed by you having to execute a technique in kettlebell training called the hip snap. The hip snap is a movement that consists of you having to constantly flex and extend at both your hips and knees in order to generate the necessary momentum to swing the bell. This lift only consists of you swinging the bell from between your legs up to chest or eye level. This constant back and forth motion will get your level of perceived exertion elevated quicker than sprinting a couple of hundred yard sprints! Not only is this lift great for intense muscle training, but it is a tremendously intense cardio training workout as well. If you don’t believe me then go ahead and give it a try.

If you haven’t taken the time to incorporate kettlebell swings or other base kettlebell lifts into your personal program then you are truly missing out. Take the time to access the rest of my articles for more information on the matter. Remember that anyone can train hard, but only the best train smart!

Trimming down and maintaining your ideal weight can be hideously difficult. From eating the right food to choosing the right exercise and everything in between, one may invariably forget one pertinent detail or make a mistake regarding their diet and end up 10 pounds overweight or with bulging biceps when all you really wanted was to tone your muscles.

While the fee that a personal trainer may charge may make your grandchildren bulk, wait till you read and learn about the benefits of hiring one.

Accurate Fitness Evaluation. Let's face it; A lot of us tend to over- or under-estimate our physical abilities and therefore end up with strained muscles and joints (which can lead to health problems) or a lax exercise time (which lengthens the time enabling us to reach our fitness goals) . However, with a personal trainer, your physical fitness will be accurately evaluated and you can be quite sure that whatever fitness program you end up with is the ideal one for you.

Motivation. It really is easier to exercise with someone around and a personal trainer is just the right person to have on your side if you have a fitness goal you're sweating to attain. A personal trainer will know exactly when he has to act as a tough general, a great source of encouragement and inspiration or simply as a friend to talk to and listen to your personal health woes.

Customized Fitness Program. Contrary to popular opinion, there's no such thing as an exercise or diet program that fits all. In short, what may work for others may not work for you and what may take others weeks to achieve may mean one year's worth of effort in your part. But how will you be able to determine what fitness program is best for you without you consult an expert?

Safety. A lot of accidents can happen during unsupervised exercises so having a personal trainer will ensure that you are using health club equipment the right way. Not only does this prevent serious physical injuries, it ensures that you get the most out of your exercise routines.

The Need for Change. Perhaps one of the things that hits even the most health-conscious individual is boredom! Sometimes, all that one needs is a little change in one's exercise routine and with a personal trainer beside you, he or she can come up with different exercise programs, all geared towards keeping you active and interested in going to the gym.

What to Look for in a Personal Trainer

So are you convinced now that a personal trainer is what you have been needing all this time? If so, following are some of the items you should look for in a personal trainer.

OEducation. Remember, you are relying on this individual to guide you in your fitness goals. As such, it is important that he or she is certified by reputable fitness organization such as ACSM or NSCA.

OExperience. It builds one's trust and confidence if you know that your personal trainer has had vast experience so be sure you know his or her credentials. Also, keep in mind YOUR fitness goals. For instance, if you are a bodybuilder, get a personal trainer who specializes in bodybuilding.

OPersonality. A great personal trainer is one who is dedicated to your fitness objectives. As such, he or she should be attentive to your needs, be a good listener and one who constantly keeps track of your progress or failures.

When it comes to improving vision and maintaining healthy eyesight research studies suggest that there is a link between the quality of our diet and the quality of our vision health. For instance, studies show that diets that lack fruits and vegetables and include lots of junk foods and sugary foods tend to increase the risks for eye diseases such as macular degeneration, cataracts and diabetic retinopathy. On the other hand, diets that are rich in whole grains, fruits, vegetables and healthy proteins like albacore tuna, salmon and fish help to significantly reduce the risks for age related eye diseases. When it comes to nutrition for better vision one particular term you have probably heard mentioned many times is the word phytochemical. What are phytochemicals and what role do they play in protecting and improving our vision health?

Phytochemicals are a wide variety of chemical compounds in plants that are found in a variety of different foods such as fruits, vegetables, grains, nuts and legumes. These chemical compounds serve a variety of useful functions. They play various roles in the body in terms of disease fighting properties.They also play a role in maintaining good general health.These natural chemical plant compounds give fruits and vegetables their green,red,and purple colors and reduce the risks for diseases such as cancer,boost the body’s immune system,lower blood pressure and promote better heart health.

Phytochemicals are subdivided into 4 main categories. These include carotenoids, flavonoids, ellagic acid and allium compounds,(medicinal protective chemicals in plants that protect the heart and immune system found in onions, scallions, chives and garlic). In addition to their general health benefits the subdivision of phytochemicals called carotenoids play a major role in improving vision and protecting eye health. Some types of carotenoids include beta carotene, lycopene, lutein and zeaxanthin.

Beta Carotene: Beta Carotene which is a precursor to Vitamin A plays a role in protecting the surface of the eyes (the cornea) from bacterial infections. Vitamin A in combination with other vision promoting nutrients like Vitamin C, E, Zinc and Copper reduces the risks for age related vision diseases.

Lycopene: This is the pigment that gives tomatoes their red color. Scientific research suggests that Lycopene when combined with other vision supporting nutrients such as Lutein and Zeaxanthin may actually reduce the risks for age related macular degeneration and cataracts in aging eyes.

Lutein and Zeaxanthin: These antioxidants collectively play a role in filtering out harmful blue light from the sun and act as natural sunglasses in protecting eyesight. Concentrations of these antioxidants are found in the highest levels in the tissues of the eyes more than any other part of the body. Therefore, they play a role as powerful antioxidants in neutralizing disease causing free radical cells in the eyes that cause harm to healthy eye cells. Their role in reducing age related eye diseases such as macular degeneration and cataracts has been documented in scientific research studies.

Phytochemicals are a wide variety of disease fighting chemical compounds in plants providing a variety of health benefits. These include a reduction in heart disease, immune system boosting benefits, and a reduction in age related vision disorders. By including food sources of these healthy plant compounds in our diet, we are doing something good for our general health while protecting our precious eyesight as well.

While the definition of physical fitness can be a little complex or unclear and the definition of physical fitness can vary, most government health agencies and exercise scientists agree that there are 5 components of physical fitness related to health. These components provide a fairly accurate representation of how fit and healthy the body is as a whole (total or overall fitness). The 5 components are cardiovascular fitness (also referred to as cardio-respiratory endurance or cardiovascular endurance), muscular strength, muscular endurance, flexibility, and body composition.

Let’s take a closer look at these components individually.

1.) Cardiovascular fitness (or cardio-respiratory endurance or cardiovascular endurance)

Of the 5 components, cardiovascular fitness is the cornerstone that creates the pathway to improving your other fitness levels.

Cardiovascular fitness is the efficiency with which the body (the heart and lungs) delivers oxygen and nutrients to the required working muscles and transports waste products from the cells over a sustained period of time. Or to put it another way, it’s the ability of your heart and lungs to work together to provide the necessary oxygen and fuel to your body without quickly reaching a high level of fatigue and tiredness.

In our daily lives, we need cardiovascular fitness to handle the physical tasks and all of the “running around” we do.

A common test of cardiovascular fitness usually involves some type of sustained running. But typical examples of physical activities that relate to cardiovascular fitness are jogging, swimming, cycling, brisk or speed walking and any type of aerobic exercises. Aerobic exercise is the best way to improve cardiovascular fitness.

2.) Muscular strength

Muscular strength is the maximum amount of force (weight or heavy resistance) a muscle or muscle group can generate in a single effort to the point that no more repetitions can be done without rest. Muscular strength is quite the opposite of cardiovascular fitness in regards to the fact that cardiovascular fitness is measured over a certain period of time. While on the other hand, muscular strength is measured in one repetition.

In our daily lives, we need modest levels of strength to be able to perform everyday physical tasks like lifting, moving, carrying, etc.

A common test to measure upper body strength is some type of weightlifting exercise, such as the bench press. Anaerobic weightlifting exercises like the bench press, leg press, shoulder press, or bicep curls are examples of the best ways to improve muscular strength.

3.) Muscular endurance

Muscular endurance is the ability of a muscle or group of muscles to perform repeated movements (or to hold a particular position) with less than maximum force for an extended period of time or until muscular fatigue. Or, to put it simplistically, it’s how long your muscles can do something before getting too exhausted to finish.

Be careful not to confuse muscular endurance with muscular strength. While they can work together, they are definitely not the same. For many athletes, there may be a need to distinguish between muscular strength and muscular endurance. But for everyday people who want to easily perform their daily routines, are trying to stay healthy and fit, and just want to enjoy physical activities like hiking, biking, or just playing in the park with their children, muscular endurance plays a major role in fitness.

Common testing for muscular endurance can be dynamic (the ability to repeat contractions) or static (the ability to sustain a contraction). Dynamic tests would be to see how many push-ups or sit-ups, for example, a person can complete in a designated amount of time (e.g. 30 seconds, a minute, or maybe longer). Or, without being timed, the person could do as many repetitions of the exercise as they could until they couldn’t do anymore. An example of a static test would be the flexed-arm hang whereby the performer hangs on a bar until the designated stopping time or until they become too weak to continue hanging.

Muscular endurance can be improved by both aerobic and anaerobic exercises. Some examples would be biking, step machines and elliptical machines.

4.) Flexibility

Flexibility is the ability to move the joints or any group of joints, muscles, ligaments, and tendons through their full, normal range of motion without hindrance, discomfort, or pain.

Flexibility is actually more important to physical fitness than people realize. Not only does flexibility play a big role in performing many daily tasks, but maintaining or even increasing your flexibility is critical to protecting your joints and keeping them healthy. In addition, being flexible contributes to improving your lower back health, reducing the appearance and effects of arthritis, and reducing muscle-tendon injuries.

Not everyone has the same flexibility or flexibility requirements. Your flexibility tells you how limber you are. And, when it comes to testing your flexibility fitness level, the sit-and-reach test is most often used.

Stretching is the best way to improve flexibility. And, most fitness experts recommend a daily routine of static stretches for each joint.

5.) Body composition

Body composition is the percentage of fat in your body compared to your lean body mass (muscles, bones, tendons, ligaments, organs, etc.).

Body composition is a better indicator of your overall fitness condition than body weight. So understand that your total body weight or what you see on your bathroom scale does not tell you how much fat or lean body mass (muscle) you have.

Body composition is useful in helping to determine health risks. Therefore, knowing your body composition and how it relates to your overall fitness level is essential. An optimal ratio of fat mass to lean mass is a clear indicator of good fitness.

Your body composition is a consequence of the extent that you perform the other components of physical fitness. In other words, when you improve the other four components, it will have a positive impact on body composition resulting in less body fat. Alternatively, when you have a high body fat content ratio, you are considered overweight or possibly obese. And, it negatively affects the other fitness components as well as your daily performance, your appearance, and your overall health.

There are several methods that can be used to calculate body composition. The best method is underwater weighing. But due to the expense, this isn’t practical for the everyday person. Incidentally, if you can go to a university or some other place that is set up to do it, it would be well worth your time to check it out. Therefore, the most common method of determining your body composition is skinfold readings – using skinfold calipers and taking measurements from certain areas of your body.

A regular program involving aerobic exercise and strength training can help you decrease your body fat and increase your muscle mass; and thereby, significantly improving your body composition and general overall health and fitness.

In conclusion, you now know that being fit is not just about being able to bench press a lot of weight, but you also need to know how well you can handle running a mile, for example, and a few other things. The key is that by understanding the 5 components of physical fitness, you’ll be better able to assess your fitness level and determine what specific health and fitness goals you’d like to achieve.

From young to old, from beginner to elite, and no matter what the sport, there’s little doubt that sports supplementation is one of the hottest topics of conversation among sportsmen and women. It’s not just the prospect of maximising athletic performance by simply swallowing a few pills or sports drinks that’s so tantalisingly attractive; there’s also the nagging fear that if you don’t indulge, you might be left trailing in your competitor’s wake as he or she takes full advantage of the huge range of products that now adorn the shelves of retailers. But what are the real benefits of using ergogenic aids, are there any drawbacks and where on earth should you start?

Supplementation – a thinking athlete’s guide to planning a program

Most athletes at some stage in their careers use one or more dietary supplements – after all, when you invest a great deal of time, effort and money in training to improve performance, the extra investment in a supplement program seems relatively small. However, the financial cost is perhaps the least important of the issues that needs to be considered before using supplements. Athletes need to think hard and exercise caution in order to reap potential benefits without the drawbacks. There are a number of fundamental questions relating to sports supplement use, including reasons for supplement use and where to begin. Others factors which need consideration include; the pros and cons of supplementation; the role of multi-nutrient supplements; the value of two of the most ergogenic supplements; the possible benefits of antioxidant nutrients.

‘Tuning up’ performance – music and video as ergogenic aids

Although you might think otherwise, not all ergogenic aids come from bottles or tubs! According to some sports psychologists, the right sounds and images at the right time are not only uplifting for the spirit, they also help you train and perform better, and can therefore also be thought of as ergogenic aids. In particular, new research suggests that listening to carefully selected music and watching personal motivational videos can be especially valuable for athletes seeking to boost performances both in training and competition Andy Lane. a sports psychologist who has carried out some research in the area of these new techniques, and explains how they can be assessed and suggests ways in which they can be incorporated into training. Some of his findings have include the following: music can be used to enhance emotions and emotions have a powerful ergogenic effect on performance and an athlete’s response to music is highly individualised but can be assessed using the ‘music mood regulation’ scale. It has also been said that music can be as an ergogenic aid, but what is this music/mood regulation scale, how can you determine what types of music are most likely to enhance performance and what are the techniques required for putting together your own music and video sequence?

Research Round-up The latest research on ergogenic aids, with new studies different ergogenic aids have included:

Creatine serum and running

In recent years, other more exotic and expensive forms of creatine have appeared, which claim to offer performance benefits over standard creatine. One of these is ‘creatine serum’, a liquid form of creatine that is claimed to offer a number of other advantages over powdered creatine. Californian researchers examined the effects of ingesting creatine serum on cross-country runners; their findings noted that runners taking the serum had significantly lower perceived rates of exertion and better endurance. However, there was no noticeable improvement in the 5000m run times of those taking the serum, which lead them to conclude that their findings did not support creatine serum as an ergogenic aid.

Phosphatidylserine as a future ergogenic aid for endurance athletes?

Phosphatidylserine is a naturally occurring lipid, which is located on the inner surface of cell membranes in most tissues of animals and plants, but according to new research by a team of Welsh scientists, it could also have the potential to enhance endurance capacity when taken as a supplement. The research team took two groups of male endurance cyslists and asked one to supplement with phosphatidylserine for 10 dryas and the other to take a placebo. After a series of tests and comparison they noticed a huge increase in time to exhaustion during the V02 max test, up to two minutes, which although is evidence of phosphatidylserine as an erogoenic supplement, this is the first test to have come to this conclusion so more research will need to be carried out for a conclusive result.

The most popular methods of vision improvement includes glasses, contacts and laser surgery. However, very few people know that there is a natural alternative called a program of eye exercises that can help you improve your vision naturally without glasses. Therefore, many people are wondering why their eye doctor never told them about eye exercises as an alternative natural treatment for various vision conditions such as nearsightedness, farsightedness and astigmatism.

This article is certainly not intended to condemn the traditional medical eye care industry. There are many well-meaning wonderful optometrists out there who are doing some good by prescribing glasses to many people helping them to see clearly. However, the fact of the matter is that traditional optometrists in the traditional eye care industry are not trained in the field of nutrition, natural healing and various aspects of health care associated with alternative medicine. They are trained to diagnose eye conditions and prescribe drugs, glasses and contacts as a treatment for vision problems and eye diseases. Often, there are cases whereby it’s simply a case whereby they are not aware of natural techniques such as eye exercises due to the limited focus of their education.

Another explanation is the fact that the traditional eye care industry only focuses on treating the symptoms of eye conditions and eye diseases but really does not focus on correcting the underlying problems that caused your vision conditions and eye diseases in the first place.

Some other reasons are also related to economics. There is a specialized field of natural eye care professionals and practitioners that deal with the field of natural vision improvement. This particular field of eye care is called behavioral optometry. Instead of prescribing glasses the behavioral optometrist looks at the various underlying causes and factors that relate to vision problems. Some of these relate to poor nutrition, lack of eye exercises, the need for eye relaxation techniques and stress reduction, to help the patient to develop, improve, train and upgrade the visual system so that it functions more efficiently. The average mean annual salary of a traditional optometrist in the United States varies from state to state. However, it ranges anywhere from $114,000 a year to $180,000 a year. On the other hand, the salary of behavioral optometrists is about $35,610 a year. There are less behavioral optometrists than there are traditional optometrists simply due to the fact that it is not a profitable industry. Therefore, very few people are aware that these natural eye care practitioners exist.

There are a variety of reasons why doctors don’t tell you about eye exercises as an alternative vision improvement option to glasses, contacts and laser surgery. Some of these relate to the fact that traditional eye care practitioners are not trained in the field of alternative medicine but receive an education that focuses on correcting the symptoms of your eye condition rather than correcting the underlying causes. The natural equivalent to traditional optometry is called behavioral optometry. Behavioral optometrists are fewer in number in the eye care industry due to the fact that this particular field is not a booming and profitable industry. Ultimately, in most cases, your traditional optometrist will tell you that eye exercises don’t work and that there is no scientific evidence to prove that such natural techniques are effective. However, in spite of the fact that they have debunked the science of eye exercises, according to the American Vision institute, the truth about eye exercises is that more than 10,000 patients have been treated successfully with these effective natural vision improvement techniques.

If you have blood sugar concerns one particular eye health issue relates to a significant increase in pressure in the eyes that can lead to damage to the optic nerve. If this is left untreated it can result in the development of a serious eye disease that is the second leading cause of blindness in America called Glaucoma. Therefore, what are the various causes of this eye condition and what can you do to correct it from a nutritional point of view? One of the effective ways to correct this problem from a nutritional point of view is to identify the foods that are causing an unhealthy increase in eye pressure. Once you have identified such foods you can replace them with healthy eye foods that improve vision health and reduce eye pressure.

Poor diet is one of the causes of this particular eye condition. This is due to the fact that certain foods can contribute to this eye problem. High insulin levels in the body can contribute to an increase in eye pressure. There is a relationship between high insulin levels and an increase in your blood pressure levels. Due to the fact that the heart and the eyes are connected this increase in blood pressure can negatively affect pressure levels in the eyes. Here are some food groups that you can avoid: Whole grains, Trans fats and sugary foods. Whole grains should be avoided as carbohydrates are converted into sugars.

FOODS THAT INCREASE EYE PRESSURE YOU SHOULD AVOID

Some foods you can avoid to correct high eye pressure include breads, pasta, rice, cereal and potatoes. Also, you should avoid sugary foods such as pastries, cakes, pies and donuts. You can also avoid trans-fat foods and foods such as baked goods, processed foods, cookies, French fries and fried chicken and other junk foods.

FOODS TO REDUCE EYE PRESSURE YOU SHOULD INCLUDE IN YOUR DIET

In order to reduce eye pressure eat foods from various nutritional sources that include: foods rich in Lutein and Zeaxanthin, Vitamin C, A, B and the mineral Zinc. Some foods that are rich in Lutein and Zeaxanthin include collard greens, Spinach, Kale, Brussels sprouts and Broccoli. Consume foods rich in Vitamin C. These include citrus fruits such as oranges, tangerines and grapefruits. Other excellent sources of Vitamin C include Kiwis, peaches, strawberries, raspberries, mangoes and guava to name a few. Some vegetable sources of Vitamin C includes foods such as Cabbage, Broccoli, Brussels Sprouts, Kale and Red pepper to name a few. Consume foods rich in Zinc such as lobster, Oysters, pecans and fish. Consume foods sources rich in Vitamin A like milk, liver, sweet potatoes, mangoes, carrots, cantaloupes, Spinach and Broccoli. Consume foods rich in Vitamin B such as legumes, turkey, liver, tuna, brazil nuts and avocados. Research studies have also credited omega- 3 rich food sources with improving vision health and lowering eye pressure. Some Omega-3 Rich food sources include fish, walnuts, soybeans, cod liver oil and flaxseeds. By following this diet you can do the things you need to do to reduce eye pressure.