The rules are simple.  Changing your behavior is not.  Accept that.  It is natural that you may ‘fall off the wagon’ sometimes.  That’s normal and expected.  Just make sure that you commit yourself to getting back on the wagon, before you fall off.   Believe that you can ride the bicycle and you will ride it.  If you don’t believe you can ride the bike, then you’ll always fall and probably decide that you’re not going to try again since you’ve already made up your mind that you don’t believe you can ride the bike.  I’ll tell you a trick to believing in anything…feelings.  Feel that you are already riding.  If you feel it, you believe it. Following below are what I call the HEALTHY WEIGHT RULES.  If you abide by these rules, you will: 
•    lose weight if you are too heavy
•    maintain your weight if and when you are in healthy range
•    gain weight if you are too skinny
RULE #1.  The amount of calories you consume must equal the amount of calories your body burns.
These are based upon normal body mechanics.  In basic terms, metabolism, is a series of process by which food is converted into energy and products needed to sustain life.  When the body converts food into energy, we call it digestion.  The body creates heat during this conversion process. In laymen’s terms we say the body is burning calories.

During your quest for good health, you may have heard about calories, more specifically counting calories, but perhaps have not taken the time to understand exactly what a calorie is or the reason why all this attention is given to calories.  A calorie is a unit of energy-producing potential in food.  The potential of energy production from food, otherwise known as its calories, have been measured and that information is readily available and usually found right on the packaging. 

Perhaps you have learned about it, but haven’t been able to stay true to a diet because it’s too difficult to be practical about how to count calories in everyday life.  Well, I’m here to slap you in the face.  Guess what.  In order to make a change in your lifestyle habits, you must make a change in your lifestyle habit.  This does not have to be difficult.  It just has to be something you really, I mean really, want to do.  But it’s SIMPLE!  Initially, you will need some tools:
•    small notebook (so you can write down what you eat)
•    a small calorie counter pocketbook (the source from which you’ll write down your consumption into your notebook)
•    a kitchen scale, in grams preferably (to measure your food-in order to look up a food in a calorie book, you need to know how much of the food you have.)
•    measuring cups and measuring spoons

RULE #2.  Eat mostly unprocessed foods.  The more raw foods, the more organic foods you consume the more nutrition you give your body.  The more nutrition you give your body, the better the body functions.  Nutrition is the nourishment that we obtain from food.  Since food that is processed or grown with chemicals or in depleted soil or poisoned by toxic substances or infused with artificial ingredients, the nutritious elements become reduced or even non existent.  The more food (calories) that we consume that are without nutritious value (empty), the less positive energy is created within the body.  This leads to disease.

RULE #3. Exercise.  The human body is meant to move.  It is made for the purpose of being active.  If you do not activate its muscles regularly in a fashion to keep them limber and strong, then they will lose their purpose.  It’s best if you start with small increments that you can incorporate into your everyday routine.  View (daily exercise tips) for some examples.

RULE #4. Eat in proper portions. Listen to your body as to when to eat, which will in most cases be about 6 meals per day.  Please pay attention to what is meant by the word meals.  Meals are simply a serving of food.  This could be classified as a snack, dinner, breakfast, lunch; it can be a liquid or solid.

THE GOLDEN RULE: The more you practice the first four rules, the more you will find that it gets easier to accommodate this way of living. They become natural habits.  You’ll start to feel more energy each day you’ll notice an increase in lean muscle mass while you’re shedding off excess fat mass.  In fact, as you become more attuned to your body, you’ll notice that if you don’t practice these rules regularly, you’ll be more sensitive to feeling ill at ease.  Your body will be telling you what it needs and this time you’ll be listening!!

Now let’s do a mind exercise.   Imagine yourself exactly as you would be in your ideal universe.  If you could transform your body to exactly what you want it to be, what would you envision it to look like?  Your body, your vision of your body.  Not some celebrity’s body, because that’s not your body, that’s theirs.  Envision your body.  Go ahead, close your eyes. 

Open your eyes. Print these pages and GET STARTED!!!!   Right now.

Since ancient times, many spiritual practices have included dietary fasting.  Today, there are a lot of people claiming that fasting also has a lot of health benefits. And, in fact, research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease, diabetes and cancer. I wondered about the benefits of fasting and began researching.  One finding in particular caught my interest and I’d like to share it and my thoughts. The National Institute on Aging conducted a study on mice for which, Mark Mattson, Ph.D., chief of the NIA's Laboratory of Neurosciences fed mice nothing every other day. The mice could eat as much as they wanted on the days in between, and they did. They pigged out. They ended up eating very nearly double what normal mice eat in a day. But fasting every other day caused them to live longer and healthier lives. A lot longer and a lot healthier. Mattson said, "We think what happens is going without food imposes a mild stress on the cells, and cells respond by increasing their ability to cope with more severe stress." He said maybe it's similar to what happens when you lift weights: You stress your muscles and they respond by growing stronger. Near the very end of the study, they injected all the mice (those fasting every other day, and those eating a normal diet) with a toxin that damages the cells in the same part of the brain Alzheimer's damages in humans (the hippocampus). Mattson and his team later looked at the brains of the mice and found that those that had been fasting every other day suffered less damage to their brain cells. I read another article that brought up some very good points. It seems likely that at least an occasional state of hunger would have been fairly common throughout our evolution. Our bodies might be adapted to it. Maybe it creates unnatural problems when the body doesn't ever go hungry. Maybe eating three square meals a day, every day, is unnatural. Going without food for several hours does not cause your metabolism to slow down nor does it wreak havoc with your blood sugar. Short fasts actually improve insulin sensitivity and this is pretty big deal. When your cells are sensitive to the effects of insulin, they do a much better job modulating your blood sugar levels after meals and this makes life a lot easier for your poor old pancreas. Loss of insulin sensitivity is a risk factor for both heart disease and diabetes. For the millions of years mammals have been evolving and right up to our invention of agriculture a short ten thousand years ago, mammals often went hungry many times in an individual's lifetime. Surely our bodies have evolved to handle this. Maybe that's why it is totally accepted by most people in the health profession that human beings gain about a pound a year. Maybe that is part of the body's adaptation to the inevitable lean times the eons have adapted us to. An occasional fast might very well be more natural and very good for us. The key here is SHORT FASTS and OCCASIONAL. You want to slow your metabolism down to where you’re not able to maintain a life of very little caloric intake and then end up gaining weight. 

The energy or calories in the food we eat comes from three macronutrients: proteins, fats, and carbohydrates. Macro means large, and these nutrients are needed in large quantities to sustain our growth, metabolism, and other bodily functions.

In order to truly understand the food you’re consuming you should be aware of the caloric expenditure of the food. One gram of Carbohydrate equals 4 calories, one gram of Protein equals 4 calories, one gram of Fat equals 9 calories.

One pound of body fat equals about 3500 calories. So, there is a logic of if you can create a deficit of 3500 calories, you will lose 1 pound of body weight. This is a flawed logic though since our bodies don’t operate in a vacuum.  That logic works on paper, but doesn’t take into account that our bodies are working with many a various systems and we are not linear. Be careful when losing weight thought, because when you lose weight, you are also losing lean body mass. That’s when exercise comes in. Exercise will enable you to retain and gain lean muscle mass.  You cannot just reduce caloric intake and expect to lose weight.  Caloric modification has to be done in a way that will work together with your metabolism and not against it.  If you just reduced calories without regard, you may end up slowing your metabolism, keeping weight on, and doing more harm than good.  It’s best to pay attention to how and when you consume your calories, and increase ways to burn the calories (energy).   Some ways to do this is by eating small portions more frequently.  Many times when embarked on properly, a fat reduction plan, which will include exercise, will require more calories instead of less.  This is so because as you exercise, you build lean muscle mass and reduce fat mass.  Lean muscle mass requires more energy (calories).  The more you move (exercise), the more you burn.
 
Over the years, many a various diet has been suggested and tried. The human body has and continues to be studied to understand it’s process of energy, which mainly comes from the ingestion of food. After all that’s said and done, it is widely agreed that the most effective healthful diet is a 40% carbohydrate-30% Protein-30% Fat diet. This practice is endorsed by The American Dietetic Association and has been followed by Europeans as the Mediterranean Diet.

Here are some steps for eating in proper proportions:

1. Study the labels on food products. They are mandated by law in the United States, many countries in Europe, as well as many other countries of the world. Use them to make wise judgements on the portions of what to ingest with each meal. If you take the time to learn about the foods you eat, what they are made of, you will understand how to gain control of your energy, your weight, your body fat, your metabolism, your sugar levels, your thinking power, your efficiency, your overall wellness!

2. In the beginning, don’t change your diet. Just take the time to write down the items you eat and in the portions you eat them. From the food labels, write down the carbs, protein, fat (and what type of fat!), and calories. I know it’s a pain, but make a chart and keep this food log for a minimum of 2 weeks.

3. Study your food log and then decide what items you can change around, minimize, maximize, replace, allow every now and then…etc. All things in moderation. MODERATION!

4. Since every body is different, there is no one exact caloric consumption level you can set to lose weight.  For the most part, you can forget counting the calories.  Yes, that’s right, forget counting.  Instead, pay attention to the balance of the food choices and the quality of the foods.  Pay attention to when your body is hungry.  Pay attention to the cravings you get (these tell you the types of foods you may be over or underconsuming…see ‘what do these food cravings mean?’

5. For the most part, eat whole foods.  Eat foods that have been minimally processed.  Generally, the more the food is to its original natural state, the more nutritious and healthy it is. Remember this at the supermarket.

THIS IS A FILLING, LOW GLYCEMIC, NUTRITIOUSLY DELICIOUS MEAL and I made it up all by myself…oooh, so yummy

1 lb of Soba noodles

1 or 2 lbs baby portabello mushrooms, cubed into bite sizes

2 cups of raw spinach leaves

2 medium yellow onions, diced in bite sizes

2 cloves of garlic

¼ cup olive oil

1 tsp ground coriander

½ tsp allspice

¼ tsp pure ground red chillies or ½ jalapeno pepper

1 ½-2 inches of Fresh ginger, peeled and cut into large cubes

½ cup lemon juice

1 bunch of scallions

½ tsp ground black pepper

¼ cup tamarind sauce

6 oz. Firm Tofu cubed

8 Jumbo shrimp, peeled and cleaned, leave tail on

1 cup Vegetable broth or 3 cubes

1. Mix vegetable broth, ginger, and lemon juice with 6 cups of water and bring to boil.

2. Boil soba noodles for 5 minutes, drain, rinse and place in ice cold water.  Let sit.

3. While above is boiling, place garlic and onions into the olive oil in a skillet over medium heat.  If using the fresh jalapeno instead of ground chillies, add the jalapeno here. Fry until onions are translucent. Place mushrooms into the mix and pour 1/8 tamarind sauce over them and toss in the skillet.  Cook mushroom mix for 5 minutes, stirring occasionally. 

4. Place tofu into mushroom mix and pour the remaining tamarind sauce over mix.  Add coriander, allspice, and black pepper. 

5. Add spinach to mushroom mix. Stir until leaves shrink.

6. Remove mushroom and onion mix from heat and add to the boiling broth water.

7. Drain Soba noodles from ice water and add them to broth.

8. Add scallions and ground chillies (unless you used the jalapeno above) to soup.

9. Add shrimp.  Continue to heat soup until shrimp is cooked…approximately 1-2 minutes or until red.

10. optional, add tamarind to your taste. Eat with chopsticks!

Makes 6-8 servings. 

       Parathyroid hormone (PTH) is the main regulator of how much calcium is absorbed or released from your bones.  Calcium is the main structural component in bones which give them their rigidity. If your cells get too much parathyroid hormone, the bones will release too much calcium into the bloodstream resulting in a condition known as osteoporosis.  Osteoporosis is a condition wherein bone mass is reduced due to the depletion of calcium and bone protein.   Osteoporosis can leave a person susceptible to bone fractures and postural abnormalities.  Osteoporosis is a progressive condition that worsens with age.  To understand osteoporosis, it is helpful to understand the basics of bone formation.  Bone is living tissue that is constantly being renewed. Old bone is broken down and removed and new bone is built to replace it.  During the first third of our life, more bone is produced than is removed, reaching its maximum mass and strength by the mid-30s. After that, bone is lost at a faster pace than it is formed, so the amount of bone in the skeleton begins to slowly decline.  Most cases of osteoporosis occur as an acceleration of this normal aging process, which is referred to as primary osteoporosis. Other causes of this disease may be brought about by other disease processes or prolonged use of certain medications.  That is called secondary osteoporosis.  Here we are talking about secondary osteoporosis since we are referring to a diseased parathyroid gland.  The sole purpose of the parathyroid glands is to control calcium within the blood. Calcium is essential to life, and is used primarily for three things

1.   To provide the electrical energy for our nervous system. Calcium is what the nervous system of our body uses to conduct      electricity.

2.   To provide the electrical energy for our muscular system.  Our muscles require calcium to contract. When calcium levels are not correct, people can feel weak and have muscle cramps.

3.   To provide strength to our skeletal system. 

The single major disease of parathyroid glands is over-activity of one or more of the parathyroids which make too much parathyroid hormone causing a potentially serious calcium imbalance (too high calcium in the blood). This is called hyperparathyroidism.

Calcium is the only mineral that has its own regulatory system. (the parathyroid glands) It is not a common cause of osteoporosis, but an important one to be aware of when facing symptoms for diagnosis and treatment. 

Symptoms of parathyroid disease are:

Loss of energy                                                Loss of memory

Loss of concentration                                    Heartburn

Depression                                                     Thinning Hair

Osteoporosis and Osteopenia                         Kidney Stones

Bones hurt                                                     High Blood Pressure

Trouble sleeping                                              Recurrent Headaches

Tiredness                                                        Arrhythmia

Irritable                                                            Decrease in sex drive

Most people with hyperparathyroidism will have about 5 of these symptoms. The only treatment available is to have the parathyroid glands removed.  Fortunately, if you choose an experienced parathyroid surgeon, a minimally invasive operation can be performed to remove only the gland that went bad.  If you’re reading this and you’re in the first third of your lifespan, then make sure you build your bone density now while your bones are still growing, by getting enough calcium in your body.  If you’re out of that first third, then continue to get your calcium with foods such as dark green vegetables, nuts, orange fruits, sardines and dairy. As you age, consider a calcium supplement, especially if you are a woman.  Woman are more susceptible to osteoporosis due to their hormonal make up.

Guidelines for a naturally balanced and nutritional eating plan

*Eat within 1 hour of getting up of bed… this kickstarts your metabolism. Remember you’ve just been fasting for the past 6-8 hours of sleep.

*Don't go more than 5 hours without a meal or Snack… We don’t want to teach the body to store food (as fat) because it can’t depend on you to feed it when it needs fuel.

*Always drink about 6-8oz of good quality water 20-30 minutes before a meal or snack. This decreases your hunger and makes sure you drink enough water.
 

*Remember the basic Rule of Thumb: every time you put food in your mouth it must be in the correct ratio of Protein to Carbohydrate to Fat… The most favorable balance for overall health, satiety and lifestyle based on years of research old and new is the 40-30-30 ratio diet. 40% Carbohydrate, 30% Protein, 30% Fat. Of course quality of the food matters here and that’s where most people get in trouble. (As you learn to pay attention to what you’re putting into your mouth, when one of your meals is not in balance you can adjust in your next meals throughout the day) That Ratio can easily be thought about in portions on a round plate.  The Carbohydrate (fruit, grains, veggies) should make up approximately two thirds of your plate, the Protein (lean meat, fish, nuts, tofu) should make up approximately one third of the plate and Fat should be thought of as a sprinkle.  Fat is usually a component in proteins and therefore a sprinkling of mono or polyunsaturated fats (olive, canola, sunflower oils, nuts) on a salad or during cooking is usually enough to satisfy nutrition as well as flavor and satiety.    

*Have some quality proteins "ready to use" in the fridge; e.g.: sliced turkey, or chicken, tins of Tuna, Salmon, Sardines, soft boiled eggs, low fat cottage cheese, firm Tofu-dip, reduced fat cheese.

*Eat 5-9 portions of vegetables and fruits everyday

*Eat every 3-4 hours on the average.

*Always have a Snack 30 minutes before you exercise.

Every time you eat a meal that leaves you satisfied and with a good mental focus for the next 4 hours – write it down, it works for you, use it again…

If you like desserts , spare 1 part of your Carbohydrates to include some fruit.

If you like Wine , do the same as above…
1glass of wine 120ml. = 1 Carbo.
30ml. distilled spirits = 1 Carbo.
180ml of beer = 1 Carbo.

If you want to add more protein to your meal, simply subtract carbohydrate and fat to keep everything in balance.

The aim is to achieve a precise ratio, keeping the total calories at any one meal to about 500 or less, and 100 or less for snacks.

Remember, within 2-3days you will feel a reduction in food cravings, increased mental focus and energy.
Increase your exercise level. As you become less heavy and feel more energy, you will naturally want to be more active.

This is an eating plan you can stick with for life.  Following the guidelines above, eat quality foods.  If you get hungry, eat. For best maintenance, plan your meals and snacks ahead of time! Take a few moments of preparation before bed or upon waking.

Metabolism refers to all the biochemical process involved in breaking down the food you eat for bodily functions and energy. The rate or speed and efficiency of your metabolism is called the metabolic rate.  In simple terms, metabolic rate is the rate at which your body burns calories for energy.  Your metabolic rate will determine how much food you will require to sustain life. No two bodies are exactly alike, thus metabolic rates have a natural variance from one person to another.

To understand how your metabolism works, we might compare it with the thermostat on your furnace.  If you turn the thermostat up, it uses more fuel, turn it down and it uses less fuel.  Your body’s fuel is the calorie.  A fast metabolism may be thought of as being set on “high” and uses more calories (fuel), while a slow metabolism, set on low, uses fewer calories.  Calories that are not used for energy are stored as fat.  If you have a slow metabolism, you use fewer calories for energy which means more will be stored as fat.  A fast metabolism uses more calories for energy and little is left over to be stored as fat.

If you are overweight, chances are you have a slow metabolism which means you are using fewer calories for energy and leaving more to be stored as body fat.  Thin people eat more calories!! According to studies, thin people eat an estimated average of 600 calories more per day than overweight people.  A thin person’s metabolism burns calories at a faster rate, leaving fewer to be stored as fat.  On the other hand, the fat individual may eat fewer calories, but having a slower metabolism, will burn the calories slowly and more are left to be stored as fat. For this reason, an excess of body fat must be viewed as a symptom of a slower than normal metabolism. Dieting is an attempt to treat only the symptom and treating symptoms is a no win situation.   You cannot treat the symptom, you must treat the cause. The slow metabolism must be increased so that calories will be burned faster, and less body fat will result. Correcting the cause will result in permanent normalization of weight.  

If you have a weight problem, dieting will aggravate the problem.  In fact, dieting may have actually created the problem to begin with.  Cutting back to a low calorie intake will alter your metabolism…the wrong way..it will slow it down.  Dieting slows down your metabolism with each subsequent diet. This means you are burning calories at an even slower rate than you were before the diet.  In addition, fat producing enzymes will be four or more times more active in their fat storing activities after dieting than before, due to the body’s natural response to food shortage.  If you’ve trained your body to accept less caloric intake to function, it responds by listening to you and expecting you to give it less fuel to run, so that when it receives any fuel at all, it hoards it, thinking it may need to salvage it for a ‘rainy day’.

Work with your body, not against it.  Let me let you in on a little secret…which shouldn’t be a secret… the more you eat, the more calories you burn. Every time you eat, your metabolism increases. Calories are used to fuel the many process necessary to digest the food.  This “heating up” effect after eating, is called the “thermic effect” of food.  This thermic effect requires extra calories, which means that some of the calories consumed by the food will be “lost” in production of heat.  Since metabolism increases after eating, the body requires the use of calories at a much faster rate than normal throughout the entire digestive process.  Therefore, every time you eat, the thermic effect of food and the increase in metabolism will increase your caloric expenditure.  If you increase to frequency of eating with appropriate small between meal snacks you will increase your metabolism more frequently as well as the thermic effect.  Thereby you will not only “waste” more calories, but will convert fewer of them to fat.  Eating more frequently will also help you control your appetite.  With less appetite, there is less hunger at mealtimes and you’re less likely to over-eat.  

Your body produces less fat and more energy from smaller, frequent feedings.  As a result, energy levels usually increase quickly, weight goes down, and the lethargic, “stuffed” feeling associated with eating too much does not occur.  Not only the frequency of eating, but the time of day you eat, will influence your body’s fat production.  You’ll want to consume more of your daily calories during your most active periods of being awake.  Generally, this means during the breakfast and lunch periods, instead of taking on a heavy dinner and then lounging out on the sofa for the rest of the evening. Of course, quality of the food counts!!!  Eat “whole foods”. ….meaning, not processed.

Fiber fights fat. High fiber foods like whole grains and vegetables will combine with the fat in a meal, preventing some of its absorption.  Fiber also increases food transit time, which means that fiber moves food through the intestines quicker, limiting the amount of absorption time.  High fiber foods are usually very filling, but not calorie dense.  To aid in weight control, a high fiber food should be eaten with each meal and for snacks.

To increase your metabolism you’ll need to follow a nutrition and exercise plan that will take into consideration your metabolic rate and enable your body to effectively utilize the calories you give it.

The average body can only metabolize approximately 1-2 pounds of fat per week.  A greater loss than that usually suggests that lean tissue (which is heavier) is accountable for part of the lost weight.  Loss of lean tissue will lower caloric requirement, which in turn may stop weight loss.  It is important to take this information into consideration when gauging the amount of weight loss while embarking on a fat loss plan. One pound of fate takes up five times the space of one pound of lean muscle tissue.  It is for this reason that inches lost are very dramatic when losing body fat.  Soooooo, forget the scale…take out the measuring ruler instead.  Notice how your clothes fit rather than notice what the numbers are saying on the scale. Losing lean tissue can be life threatening, especially if the weight loss is sudden and quick.  Metabolism augmentation should happen gradually with noticeable increase within four to six weeks.

Following lung cancer, Prostate Cancer is the most common cancer in men. Enlargement of the prostate is a precursor to prostate cancer.  Often, it begins at approximately age 60. Many men fail to report prostate symptoms until it is too late.  There are lifestyle changes that can help to prevent Prostate Cancer.  There are a number of supplements that are beneficial for maintaining prostate health.

Bacterial infection of the prostate may be acute or chronic. Nonbacterial prostatitis is actually more common.  Western medicinal practices like to treat benign prostatic hyperplasia (BPH), as is enlarged prostate, otherwise called, with antibiotics. I would like to suggest natural remedies first. Saturation doses of vitamin C are at least as effective as antibiotics in any of these conditions. 

Vitamin C has the advantage of being cheaper and considerably safer than drugs. Saturation of vitamin C is indicated by diarrhea, so one takes just less than the amount that would produce loose bowels.  It will be a lot, measured in grams and not milligrams. The need for vitamin C will diminish as the infection subsides. A maintenance dose effectively helps to prevent a recurrence and vitamin C produces so many other wonderful benefits in the body.

Lycopene, the natural antioxidant pigment that makes tomatoes red, has been demonstrated to slow or even halt the growth of enlarged prostate, otherwise known as In a recent study, men got results when given a mere 15 mg of lycopene per day. Naturally, you should increase these red pigmented foods in your diet. 

Just as important as Vitamin C for the health of the prostate is Zinc. Zinc is as helpful with enlarged prostates as it is with inflamed ones, since zinc deficiency results in prostate enlargement. Supplemental doses, commonly between 50 and 100 mg daily, may help shrink a swollen prostate. Toxicity of zinc is very low.

Below is a list of symptoms you may feel that may indicate BPH.

• Pain or burning sensation when urinating (dysuria)
• Difficulty urinating, such as dribbling or hesitant urination
• Frequent urination, particularly at night (nocturia)
• Urgent need to urinate
• Pain in the abdomen, groin or lower back
• Pain in the area between the penis and rectum (perineum)
• Pain or discomfort of the penis or testicles
• Painful ejaculations

Does Excess Protein Turn to Fat?

Everyone knows that overeating leads to excess weight. This concept comes in many flavors these days, though. Some people think that carbohydrates are the culprit. Others think it's sugar. Some people think that eating lots of protein couldn't possibly make them gain weight. Hmmm . . .
Let’s get a complete picture of how the body metabolizes food.  All food is made up of three rudiments.  Carbohydrate, Fat and Protein.  Below is a simple explanation of the digestive process:
The food enters your mouth:
•    Saliva contains enzymes that starts converting carboyhrate in the food down to sugar.
•    This, along with any fat and water in the food, travel to the stomach, which churns them up.
•    Pepsin (an enzyme that digests protein) and hydrochloric acid further break down the food, turning it into a substance called chyme.
•    The mixture enters the duodenum, (the place where the gall bladder secretes its bile).
•    This bile dissolves the fat in water, thinning it out and making it easier to absorb.
•    Enzymes from the pancreas enter the duodenum and further break down the sugar, fat and protein.
Now everything is dissolved and is in fluid form, so it is absorbed through the lining of the small bowel. Fat, sugar and protein wave good-bye to each other and go their separate ways.
What happens to the sugar:
•    It also goes directly into the blood stream, and several different organs take the sugar they need as it passes by.
•    Some is stored in the liver as glycogen.
•    Whatever is left is converted to fat and stored in fat cells with the excess fat above.
What happens to the fat:
•    First, it goes into the blood stream and travels to the liver
•    The liver burns some of the fat, converts some to other substances (one is cholesterol) and sends the rest to fat cells, where they wait until they are needed.
What happens to the protein:
•    It is broken down into building blocks known as peptides.
•    Then, it is further broken down and it becomes amino acids.
•    The amino acids are absorbed through the small intestine's lining and enter the blood stream.
•    From here, some of the amino acids build the body's protein stores.
•    Excess amino acids are converted to fats and sugars and follow the paths described above.
Protein is used for creating, repairing and maintaining tissue, forming blood cells, making antibodies, creating enzymes and hormones that control body functions. Protein is also used for energy. There is a common myth, especially amongst body builders, that eating excess protein creates larger muscles.  Extra protein beyond the daily requirement will not make extra muscle or grow hair faster or protect against diseases.  Protein beyond what is required by the body is either eliminated, or it is turned into fat and stored in fat cells.  Protein requirements vary based upon body size and special needs. To calculate the protein needs of your body, calculate based on the formula of 0,.8 grams of protein for each kilogram of body weight.  To find weight in kilogram, divide weight in pounds by 2.2.  So if you’re bodybuilding, add more protein GRADUALLY, in accordance with your body as you build muscle.
Example:
Persons’s weight = 165 pounds
165 pounds/2.2 pounds per kilogram
75 kilograms X 0.8 grams
= Protein requirement of 60 grams per day.
Exceptions to this are pregnant and nursing women and children who require more for the production of milk and forming new tissue.  Athletes and body builders also require more protein, however, a very common misconception is that they require huge amounts more protein than they normally would get from a regular diet, so they end up consuming too much which over time can have harmful effects on the kidneys. Ever see those guys that are always at the gym walking around with large muscles but it seems there’s a layer of chubbiness that surrounds them no matter how much they keep working out and lifting.  I’ll pretty much bet that if you ask how they eat, they’ll tell you they eat fantastic, protein, protein, protein!  
Guess what people, what the body does not use or excrete, turns to fat! So why consume more than you need? And that holds true for all three rudiments, carbohydrates, fat AND protein.
The best diet is a BALANCED diet.  Eat a variety of foods, include lots of veggies, fruits, whole grains and lean protein.  A balanced diet generally consists of 40% carbohydrates, 30% Protein and 30% fat (mostly not saturated).

Most of the time, people do not consider what they had to eat that day when they are feeling down, but it really has an impact.  Our food choices are so powerful to the way our bodies and mind function.  They regulate our blood sugar levels, which affect our moods.  Foods that are made of processed and simple carbohydrates such as candy may help someone feel better in the short term, but actually cause the person to “crash” shortly thereafter.  Making wise food decisions, especially when your feeling stressed out, or having an afternoon snack, can make a big difference in how you feel the rest of the day.

To help achieve a good mood from your food, keep the following tips in mind:
Reach for complex carbohydrates when your feeling stressed out or want a snack will help boost serotonin levels and give you a nutritional edge.

Foods that help keep you on the path to a good mood include fruits, vegetables, beans, peas, brown rice, and lentils.  Reduce the amount of refined and processed foods you consume, which include crackers, bagels, white breads and pastas, soda, fruit juice, cookies and candy.  Such foods will not help to keep your blood levels regulated, which can lead to unfavorable changes in your mood.  Try to include some form of protein with each meal or snack, which will keep you feeling better for longer.  Ideal choices include low-fat yogurt, seafood, tofu, and eggs.  Getting enough Omega-3s in your diet can help keep you in the right frame of mind as well.  You can get them through walnuts, fish and ground flaxseed.

Other nutrients that help improve mood include folate and vitamin B12.  You can get those from whole grain cereals, wheat germ, broccoli, lentils, oatmeal, shellfish, and fortified soy milk.

Reduce the amount of caffeine you consume, especially if its closer to bedtime.  Caffeine can have a huge impact on one’s mood, not to mention also prevent you from getting adequate sleep, which definitely impacts your mood.  Too much caffeine can make you irritable and quick tempered.  

Beyond diet, getting enough exercise, access to sunlight (15 minutes/day), and relaxation also helps to keep you feeling good mentally.

Spend a week tracking how you feel an hour after each meal and you will be surprised to see the impact that food has on your mood.  If you want to stay in a positive frame of mind, start with what you are eating each day.