All of us have had to deal with family obligations, staying out late to have fun, catching up on work, watching late night television, and so forth. So what’s the big deal? Most people think they only need a few hours of sleep to get by. When in reality, a healthy adult needs a minimum of 7-8 hours of sleep a night. The following is a list of problems that are contributed to lack of sleep:
1 Cold sores
2 Increase stress
3 Tendency towards violence
4 Loss of productivity
5 Vehicle accidents and mishaps
6 Difficulty concentrating
7 Obesity
8 Increased risk for heart disease
9 Lowered testosterone levels
10 Increased risk of diabetes
11 Hypertension
12 Emotional instability
13 Hallucinations
14 Types of cancer
15 Weakened immune system
16 Body aches and soreness
17 Shortened life span
Well, I’m off to bed.
Friday, October 15, 2010
Wednesday, August 18, 2010
Why athletes should avoid fast food.
The United States lives off of fast food. Busy lifestyles, second jobs, two income families, and great taste are all reasons why America’s fast food industry is vastly popular. Meats and potatoes deep fat fried, with heavy condiments, along with high calories beverages all contribute to obesity and various diseases. Why these may be acceptable for the regular person, they are not acceptable for athletes looking to maximize their physical results.
Fast food chains are a definite epidemic to people, and for athletes end their career. Most fast food restaurants food extremely high in saturated fats, high in carbohydrates, contains heavy sodium, or overfilled with sugar. These foods can make any person have health problems. Weight gain, high cholesterol, diabetes, poor circulation, stomach pains, diarrhea, and fatigue can result form eating fast food. Also the high sodium intake will make a person thirstier and contribute to possible drinking more soda.
Fast food can cause numerous problems for athletes. Most athletes stick to a strict diet of health foods. Eating food with high fat and grease can have negative effects on performance. Making an athlete feel sluggish, and not perform well at his or her competition. The added sodium intake from fast food can dehydrate an athlete, or cause them to drink more water. The additional water makes the individual have to make more bathroom stops, which causes the athlete to waste time. There are ways to go about eating smart if there is no other restaurant available.
If a person cannot resist the urge to order a fatty burger there are a few different ways to go about ordering. Order and hamburger, but order it without the mayonnaise and cheese. That will reduce the fat almost in half. Order a small French fries over the large and ask for fresh fries without salt. Diet soda, low fat milk, or water is a better choice over regular soda or milk shakes. Chicken should be broiled and not fried. These simple adjustments can help save hundreds of calories and several grams of fat.
If the person wants to avoid the bad foods altogether, that is possible as well. Burger King, McDonald’s, Wendy’s, and even pizza hut all have choices that can accommodate any athletes looking to save their body from bad foods. For breakfast, Burger offers bagels with jelly, milk, and juice. McDonald’s offers breakfast burritos, juice, bran muffins, and hot cakes. These foods are relatively low in fat and are not extremely heavy on the stomach. There are many choices for lunch and dinner as well. A safe McDonald’s meal may consist of the Mclean Deluxe, side salad with light dressing. Wendy’s offers a grilled chicken sandwich, baked potato, and milk. And Pizza hut offers spaghetti with meat sauce. All are lower in fat, and have good amounts of protein, and plenty of carbohydrates to sustain an athlete’s glycogen storage.
As delicious and convenient as fast food is, it is not a good idea for athletes to eat at these restaurants. In fact an athlete should avoid fatty, high sodium, greasy food altogether. It would be best for athletes who crave fast foods to wait until after an event to eat them. Or better yet only go get fast food after they win an event and want to reward their superior efforts.
Fast food chains are a definite epidemic to people, and for athletes end their career. Most fast food restaurants food extremely high in saturated fats, high in carbohydrates, contains heavy sodium, or overfilled with sugar. These foods can make any person have health problems. Weight gain, high cholesterol, diabetes, poor circulation, stomach pains, diarrhea, and fatigue can result form eating fast food. Also the high sodium intake will make a person thirstier and contribute to possible drinking more soda.
Fast food can cause numerous problems for athletes. Most athletes stick to a strict diet of health foods. Eating food with high fat and grease can have negative effects on performance. Making an athlete feel sluggish, and not perform well at his or her competition. The added sodium intake from fast food can dehydrate an athlete, or cause them to drink more water. The additional water makes the individual have to make more bathroom stops, which causes the athlete to waste time. There are ways to go about eating smart if there is no other restaurant available.
If a person cannot resist the urge to order a fatty burger there are a few different ways to go about ordering. Order and hamburger, but order it without the mayonnaise and cheese. That will reduce the fat almost in half. Order a small French fries over the large and ask for fresh fries without salt. Diet soda, low fat milk, or water is a better choice over regular soda or milk shakes. Chicken should be broiled and not fried. These simple adjustments can help save hundreds of calories and several grams of fat.
If the person wants to avoid the bad foods altogether, that is possible as well. Burger King, McDonald’s, Wendy’s, and even pizza hut all have choices that can accommodate any athletes looking to save their body from bad foods. For breakfast, Burger offers bagels with jelly, milk, and juice. McDonald’s offers breakfast burritos, juice, bran muffins, and hot cakes. These foods are relatively low in fat and are not extremely heavy on the stomach. There are many choices for lunch and dinner as well. A safe McDonald’s meal may consist of the Mclean Deluxe, side salad with light dressing. Wendy’s offers a grilled chicken sandwich, baked potato, and milk. And Pizza hut offers spaghetti with meat sauce. All are lower in fat, and have good amounts of protein, and plenty of carbohydrates to sustain an athlete’s glycogen storage.
As delicious and convenient as fast food is, it is not a good idea for athletes to eat at these restaurants. In fact an athlete should avoid fatty, high sodium, greasy food altogether. It would be best for athletes who crave fast foods to wait until after an event to eat them. Or better yet only go get fast food after they win an event and want to reward their superior efforts.
Monday, May 31, 2010
Colonics, uncomfortable, but surprisingly beneficial.
Colonics or Colon therapy is not something most people are familiar with. And what people assume is that they are only for rich stuck up people who want to lose weight or an extra pant or dress size. Well that is not always the case.
Colonics are the removal of feces and toxins from the colon and intestinal tract. This is done by flushing the colon with warm filtered water. Other types of colonics include enemas, and various supplements meant to flush out one’s body. While a person doing any of these therapies will lose weight, the benefits are far greater then dropping a few pounds. Excess feces trapped in one’s body can cause abdominal pain, increase back problems, prevention of bowel movements, vomiting, fatigue, loss of appetite, and irritability. If the problem is not treated through aforementioned regimens or surgery, death can occur in severe cases.
Now that doesn’t mean you need to run out and get a colonic. However a healthy diet rich in fiber 15-18 grams a day, water, fruits and vegetables can keep you happy and free flowing. As odd as it sounds, a healthy high protein diet can get a person “backed up” too. Many athletes need colon therapy due to their high protein diets.
Colonics are by no means fun. In fact, they can be embarrassing. "Yes I have endured many colonics to do a super high whey protein diet. And yes I am much better now." But going through one is a small price to pay for your health and well being. Best to avoid by maintaining a healthy lifestyle and diet.
Colonics are the removal of feces and toxins from the colon and intestinal tract. This is done by flushing the colon with warm filtered water. Other types of colonics include enemas, and various supplements meant to flush out one’s body. While a person doing any of these therapies will lose weight, the benefits are far greater then dropping a few pounds. Excess feces trapped in one’s body can cause abdominal pain, increase back problems, prevention of bowel movements, vomiting, fatigue, loss of appetite, and irritability. If the problem is not treated through aforementioned regimens or surgery, death can occur in severe cases.
Now that doesn’t mean you need to run out and get a colonic. However a healthy diet rich in fiber 15-18 grams a day, water, fruits and vegetables can keep you happy and free flowing. As odd as it sounds, a healthy high protein diet can get a person “backed up” too. Many athletes need colon therapy due to their high protein diets.
Colonics are by no means fun. In fact, they can be embarrassing. "Yes I have endured many colonics to do a super high whey protein diet. And yes I am much better now." But going through one is a small price to pay for your health and well being. Best to avoid by maintaining a healthy lifestyle and diet.
Friday, March 26, 2010
Does what we eat, really affect our health?
What we eat really does affect our Health. What we eat has an effect on our heart, blood pressure, bone health, and the possibility of getting cancer. People who eat excessive amounts of high saturated fat, sugar, and sodium are more likely to fall victim to heart disease, hypertension, cancer, obesity, diabetes, and many other life threatening disorders.
Too much saturated fat and trans-fat in your diet can contribute to high cholesterol, which can lead to heart disease. There are two types of cholesterol in foods. Low density lipoprotein which is the bad cholesterol that clogs arteries and impedes blood flow to the heart. And there is high density lipoprotein, or good cholesterol which is beneficial because of its ability to carry out the bad cholesterol from your body. If too much bad cholesterol is accumulated in the arteries, a heart attack can occur. Lean cuts of beef, chicken breasts, skim milk, fish, and cottage cheese are foods with low amounts of cholesterol in them.
Bone thinning or osteoporosis not only affects senior citizens, but people who do not receive enough calcium in their diet. Calcium is essential for bone growth and repair. Without calcium people's bones would break, and in females the possibility of not having the bone strength to bare children is possible as well. Calcium is many found in dairy products such as milk, yogurt, and cheese. Other non dairy foods with calcium include seaweed, nuts, beans, green leafy vegetables, broccoli, and orange juice.
Hypertension or elevated blood pressure can happen to a person with too much salt intake. Salt is composed of sodium, and chloride. Salt helps in maintaining proper fluid balance between water and cells in your body. A normal person needs about 1000 milligrams of sodium per day. But unfortunately many people get seven times that amount daily. There are many ways to reduce salt consumption. Reducing your intake of ham, bacon, potato chips, deli meats, catsup, mustard, and random seasons all can lower your sodium levels.
Two out of every five Americans will get cancer in their life. There are however ways to reduce the likeliness of dieing as a direct result of cancer. Various nutrients found in certain foods have the anti-oxidatives to help fight and repair damage done to the body through free radicals. Free radicals are compounds that tear down, and damage cell structures in our bodies. Carotenoids, Vitamin C, and E are all nutrients found in the body and certain foods. Good sources of food high in nutrients are mixed nuts, olive oil, green leafy vegetables, soy milk, flax seed, and fruit.
So to answer the question, HELL YES! The right foods can heal us as well as promote muscle growth and healthy life style. While the bad foods can diminish our health, injure our bodies, and in some cases cause death.
Too much saturated fat and trans-fat in your diet can contribute to high cholesterol, which can lead to heart disease. There are two types of cholesterol in foods. Low density lipoprotein which is the bad cholesterol that clogs arteries and impedes blood flow to the heart. And there is high density lipoprotein, or good cholesterol which is beneficial because of its ability to carry out the bad cholesterol from your body. If too much bad cholesterol is accumulated in the arteries, a heart attack can occur. Lean cuts of beef, chicken breasts, skim milk, fish, and cottage cheese are foods with low amounts of cholesterol in them.
Bone thinning or osteoporosis not only affects senior citizens, but people who do not receive enough calcium in their diet. Calcium is essential for bone growth and repair. Without calcium people's bones would break, and in females the possibility of not having the bone strength to bare children is possible as well. Calcium is many found in dairy products such as milk, yogurt, and cheese. Other non dairy foods with calcium include seaweed, nuts, beans, green leafy vegetables, broccoli, and orange juice.
Hypertension or elevated blood pressure can happen to a person with too much salt intake. Salt is composed of sodium, and chloride. Salt helps in maintaining proper fluid balance between water and cells in your body. A normal person needs about 1000 milligrams of sodium per day. But unfortunately many people get seven times that amount daily. There are many ways to reduce salt consumption. Reducing your intake of ham, bacon, potato chips, deli meats, catsup, mustard, and random seasons all can lower your sodium levels.
Two out of every five Americans will get cancer in their life. There are however ways to reduce the likeliness of dieing as a direct result of cancer. Various nutrients found in certain foods have the anti-oxidatives to help fight and repair damage done to the body through free radicals. Free radicals are compounds that tear down, and damage cell structures in our bodies. Carotenoids, Vitamin C, and E are all nutrients found in the body and certain foods. Good sources of food high in nutrients are mixed nuts, olive oil, green leafy vegetables, soy milk, flax seed, and fruit.
So to answer the question, HELL YES! The right foods can heal us as well as promote muscle growth and healthy life style. While the bad foods can diminish our health, injure our bodies, and in some cases cause death.
Saturday, March 6, 2010
Salad myth
It's salad. It is very healthy and there is nothing bad about it. Yeah right. And my hair loss is just temporary!
We all think a salad is extremely healthy, and low in calories. Well the fact of the matter is this. Salad can be just as bad if not worse than a cheeseburger.
Most people make their salads with just iceberg lettuce, and maybe put in a small amount of one vegetable. Then, they top it with cheese, bacon bits, and thick dressing. Well iceberg lettuce has next to no calories, and next to no nutritional value. And all that added junk packs on the calories.
Example:
3 oz cup of iceberg lettuce- 12 calories
1 oz of cheese 117 calories 10 grams of fat 5grams saturated
1 oz of bacon bits 100 calories 6 grams of fat 2 grams saturated
1 oz or 2 tbsp ranch 148 calories 16 grams fat 2 grams saturated
3 oz fried chicken strips 213 calories 12 grams fat 3 grams saturated
A grand total of 590 calories, 44 grams of fat, 12 grams saturated.
Now does that sound like a healthy salad? Not really enough to fill an average person’s stomach. Not to mention no good nutrients or protein. Well at least the salad is low carb????????
A better choice would be a mixture of nutrient rich spinach, romaine, and green leaf. Add tomatoes, carrots, cucumber, broccoli, and any other type of vegetables. The more the merrier. The added nutrients are great for you. Use light dressing, or a splash of olive or grape seed oil. Low fat cheese if you must, with grilled chicken or salmon. If you only fatty dressing is available, have a small amount in a side dish and just dip your fork in the dressing before you dig into the salad. These few tips alone will save hundreds of calories and over half the fat.
We all think a salad is extremely healthy, and low in calories. Well the fact of the matter is this. Salad can be just as bad if not worse than a cheeseburger.
Most people make their salads with just iceberg lettuce, and maybe put in a small amount of one vegetable. Then, they top it with cheese, bacon bits, and thick dressing. Well iceberg lettuce has next to no calories, and next to no nutritional value. And all that added junk packs on the calories.
Example:
3 oz cup of iceberg lettuce- 12 calories
1 oz of cheese 117 calories 10 grams of fat 5grams saturated
1 oz of bacon bits 100 calories 6 grams of fat 2 grams saturated
1 oz or 2 tbsp ranch 148 calories 16 grams fat 2 grams saturated
3 oz fried chicken strips 213 calories 12 grams fat 3 grams saturated
A grand total of 590 calories, 44 grams of fat, 12 grams saturated.
Now does that sound like a healthy salad? Not really enough to fill an average person’s stomach. Not to mention no good nutrients or protein. Well at least the salad is low carb????????
A better choice would be a mixture of nutrient rich spinach, romaine, and green leaf. Add tomatoes, carrots, cucumber, broccoli, and any other type of vegetables. The more the merrier. The added nutrients are great for you. Use light dressing, or a splash of olive or grape seed oil. Low fat cheese if you must, with grilled chicken or salmon. If you only fatty dressing is available, have a small amount in a side dish and just dip your fork in the dressing before you dig into the salad. These few tips alone will save hundreds of calories and over half the fat.
Wednesday, March 3, 2010
The virtual magic of green tea.
We have all heard how wonderfully healthy green tea is. Adding lemon or other citrus can make green tea even healthier. But how does citrus affect the already tasty beverage? Adding citrus or fruit juice to green tea increases the antioxidant effect. What’s an antioxidant? Antioxidants are chemical compounds or substances that inhibit oxidation. What is oxidation? Oxidation is a natural phenomenon which is occurring continuously in our surroundings. Some examples being, damaging cells, the browning of sliced fruit, or even the rusting of a metal. In lamens terms, oxidation causes damage to our cells. The added citrus increases the catechin in green tea several times higher. What is catechin? Catechin is a natural antibacterial substance derived from tea leaves that kills germs.
I know, TMI! What we really need to take from this is to more DRINK GREEN TEA! Especially with some added citrus. It has been scientifically proven that green tea helps heal types of cancer, heart disease, stroke, diabetes and coronary artery disease. Green tea drinkers also have healthier gums and teeth. However to get the full affect, a person should strive for 3-5 cups of green tea a day. That may seem like a lot of tea. But how much soda, or juice do you drink a day? Switch to green tea, your family and body will thank you for it.
I know, TMI! What we really need to take from this is to more DRINK GREEN TEA! Especially with some added citrus. It has been scientifically proven that green tea helps heal types of cancer, heart disease, stroke, diabetes and coronary artery disease. Green tea drinkers also have healthier gums and teeth. However to get the full affect, a person should strive for 3-5 cups of green tea a day. That may seem like a lot of tea. But how much soda, or juice do you drink a day? Switch to green tea, your family and body will thank you for it.
Wednesday, February 24, 2010
I don’t have time to work out is BS
I don’t have time to work out. “I have to work, kids, spouse, ect.” What I hear is “I’m too lazy, I don’t like to hurt, I’ll get all sweaty, I don’t know how, ect.” You don’t have time for exercise, but you do have time to sit on your ass and watch it get big? Come on people! There is always time for some type of exercise. You don’t have to look like the people in magazines, or be the model of Health&fitness, but be real. I can understand not having time for the gym. But, there are many ways around that. Here are a few.
Take a walk with the family after dinner. One can alternate pushups and crunches every other block, or even bring light weights on the walk. Play with the kids, you can do pushups with them on your back. Get some exercise DVD’s and do it with family or friends. Put an exercise machine of some sort in front of the television. You can work out and zone out at the same time. Playing motion capture video games, "Wii, PS3 wand." Even waking up 15 minutes earlier in the morning just to stretch will increase your metabolism throughout the day.
Bottom line my friends, unless you are paralyzed from the neck down, there are no excuses. You can do it. It’s as easy as standing up.
Take a walk with the family after dinner. One can alternate pushups and crunches every other block, or even bring light weights on the walk. Play with the kids, you can do pushups with them on your back. Get some exercise DVD’s and do it with family or friends. Put an exercise machine of some sort in front of the television. You can work out and zone out at the same time. Playing motion capture video games, "Wii, PS3 wand." Even waking up 15 minutes earlier in the morning just to stretch will increase your metabolism throughout the day.
Bottom line my friends, unless you are paralyzed from the neck down, there are no excuses. You can do it. It’s as easy as standing up.
Sunday, February 21, 2010
Fat facts
Despite people's claims, Fat is essential, and serves a useful purpose. Fat is part of our brain, spinal cord, and nerves. Fat also helps protect organs from injury, and acts as insulation during for the cold. People who try the Atkins diet may loose much needed fat in the brain. This explains why peopel who do that particular diet may encounter problems with memory and concentration. The average man in his early to mid 20’s has approximately 15% body fat while women of the same age have 27% percent body fat. Women tend keep on more fat then men do. “Sorry ladies, it’s a fact of life.” Although these are considered the normal amounts for body fat, many people believe themselves to overweight. This is unfortunate do to the fact that the media is responsible for telling us that we are fat and overweight. The media and cooperations do this to make people go out and spend large amounts of money on supplements and other products that people don’t really need. To lose fat, one simply has to create a calorie deficit. This can be done by eating less, exercise, or a combination of the two.
Thursday, February 18, 2010
Why athletes should avoid fast food.
Why should athletes avoid fast food? Personally, if someone wanted me in perfect shape, and pay me millions of dollars to exercise or "play ball," I'd live off of sushi, seafood, steak, and shut the hell up while enjoying my wealth.
The United States lives off of fast food. Busy lifestyles, second jobs, two income families, and great taste are all reasons why America’s fast food industry is vastly popular. Not to mention the media throws it in our faces in magazines, television, and billboards. Meats and potatoes deep fat fried, with heavy condiments, along with high calories beverages all contribute to obesity and various diseases. Why these may be acceptable for the regular person, they are not acceptable for athletes looking to maximize their physical results.
Fast food chains are a definite epidemic to people, and for athletes end their career. Most fast food restaurants food is extremely high in saturated fats, high in carbohydrates, contains heavy sodium, or overfilled with sugar. These foods can make any person have health problems. Weight gain, high cholesterol, diabetes, poor circulation, stomach pains, diarrhea, and fatigue can result form eating fast food. Also the high sodium intake will make a person thirstier and contribute to possible drinking more soda.
Fast food can cause numerous problems for athletes. Most athletes stick to a strict diet of health foods. Eating food with high fat and grease can have negative effects on performance. Making an athlete feel sluggish, and not perform well at his or her competition. The added sodium intake from fast food can dehydrate an athlete, or cause them to drink more water. The additional water makes the individual have to make more bathroom stops, which causes the athlete to waste time. There are ways to go about eating smart if there is no other restaurant available.
If a person cannot resist the urge to order a fatty burger there are a few different ways to go about ordering. Order and hamburger, but order it without the mayonnaise and cheese. That will reduce the fat almost in half. Order a small French fries over the large and ask for fresh fries without salt. Diet soda, low fat milk, or water is a better choice over regular soda or milk shakes. Chicken should be broiled and not fried. These simple adjustments can help save hundreds of calories and several grams of fat.
If the person wants to avoid the bad foods altogether, that is possible as well. Burger King, McDonald’s, Wendy’s, and even pizza hut all have choices that can accommodate any athletes looking to save their body from bad foods. For breakfast, Burger King offers bagels with jelly, milk, and juice. McDonald’s offers breakfast burritos, juice, bran muffins, and hot cakes. These foods are relatively low in fat and are not extremely heavy on the stomach. There are many choices for lunch and dinner as well. A safe McDonald’s meal may consist of the Mclean Deluxe, side salad with light dressing. Wendy’s offers a grilled chicken sandwich, baked potato, and milk. And Pizza hut offers spaghetti with meat sauce. All are lower in fat, and have good amounts of protein, and plenty of carbohydrates to sustain an athlete’s glycogen storage.
As delicious and convenient as fast food is, it is not a good idea for athletes to eat at these restaurants. In fact an athlete should avoid fatty, high sodium, greasy food altogether. It would be best for athletes who crave fast foods to wait until after an event to eat them. Or better yet, only go get fast food after they win an event and want to reward their superior efforts.
The United States lives off of fast food. Busy lifestyles, second jobs, two income families, and great taste are all reasons why America’s fast food industry is vastly popular. Not to mention the media throws it in our faces in magazines, television, and billboards. Meats and potatoes deep fat fried, with heavy condiments, along with high calories beverages all contribute to obesity and various diseases. Why these may be acceptable for the regular person, they are not acceptable for athletes looking to maximize their physical results.
Fast food chains are a definite epidemic to people, and for athletes end their career. Most fast food restaurants food is extremely high in saturated fats, high in carbohydrates, contains heavy sodium, or overfilled with sugar. These foods can make any person have health problems. Weight gain, high cholesterol, diabetes, poor circulation, stomach pains, diarrhea, and fatigue can result form eating fast food. Also the high sodium intake will make a person thirstier and contribute to possible drinking more soda.
Fast food can cause numerous problems for athletes. Most athletes stick to a strict diet of health foods. Eating food with high fat and grease can have negative effects on performance. Making an athlete feel sluggish, and not perform well at his or her competition. The added sodium intake from fast food can dehydrate an athlete, or cause them to drink more water. The additional water makes the individual have to make more bathroom stops, which causes the athlete to waste time. There are ways to go about eating smart if there is no other restaurant available.
If a person cannot resist the urge to order a fatty burger there are a few different ways to go about ordering. Order and hamburger, but order it without the mayonnaise and cheese. That will reduce the fat almost in half. Order a small French fries over the large and ask for fresh fries without salt. Diet soda, low fat milk, or water is a better choice over regular soda or milk shakes. Chicken should be broiled and not fried. These simple adjustments can help save hundreds of calories and several grams of fat.
If the person wants to avoid the bad foods altogether, that is possible as well. Burger King, McDonald’s, Wendy’s, and even pizza hut all have choices that can accommodate any athletes looking to save their body from bad foods. For breakfast, Burger King offers bagels with jelly, milk, and juice. McDonald’s offers breakfast burritos, juice, bran muffins, and hot cakes. These foods are relatively low in fat and are not extremely heavy on the stomach. There are many choices for lunch and dinner as well. A safe McDonald’s meal may consist of the Mclean Deluxe, side salad with light dressing. Wendy’s offers a grilled chicken sandwich, baked potato, and milk. And Pizza hut offers spaghetti with meat sauce. All are lower in fat, and have good amounts of protein, and plenty of carbohydrates to sustain an athlete’s glycogen storage.
As delicious and convenient as fast food is, it is not a good idea for athletes to eat at these restaurants. In fact an athlete should avoid fatty, high sodium, greasy food altogether. It would be best for athletes who crave fast foods to wait until after an event to eat them. Or better yet, only go get fast food after they win an event and want to reward their superior efforts.
Low Carb Meals
We are told that carbohydrates are the enemy. Those of you who have read my Banana myth post know that's wrong. However, if you are looking to have a meal or two with low carbohydrates, then try some of the following.
LOW CARB MEALS
Meal#1
6oz filet minion- About 334 calories, 27 g protein, 3 g carbohydrate, 22 g total fat (9 g saturated), 105 mg cholesterol, 799 mg sodium.
1 cup beef&cabbage soup- 110 calories, 20 percent calories from fat, 14 grams protein, 8 grams carbohydrates, 2 grams total fiber, 2 grams total fat, 30 milligrams cholesterol, 622 milligrams sodium.
Sauteed broccoili- 49 calories, 73 percent calories from fat, 2 grams protein, 3 grams carbohydrates, 2 grams total fiber, 4 grams total fat, 10 milligrams cholesterol, 15 milligrams sodium.
Meal #2
Turkey cutlets in sauce- 282 calories, 31.7 grams protein, 7.1 grams carbohydrates, 13.7 grams fat, 44 percent calories from fat, 109 milligrams cholesterol, 316 milligrams sodium
1 cup oyster chowder- 397 calories, 7 grams protein, 38 grams fat, 7 grams carbohydrates, 162 milligrams cholesterol, 219 milligrams sodium, 86 percent calories from fat.
1 glass red wine- 130 calories 0 fat, 0 sodium, 5 g carbs, 0 protein
Meal# 3
Asparagus and cheese omelet-310, Total Fat: 23.0 g, Saturated Fat: 9.0 g, Cholesterol: 457.0 mg, Sodium: 540 mg, Carbohydrates: 3 g, Protein: 23.0 g
Oat muffin- 02 Calories; 17g Fat (67.9% calories from fat); 8g Protein; 9g Carbohydrate; 3g Dietary Fiber; 67mg Cholesterol; 375mg Sodium.
Meal#4
Salt baked fish-about 188 calories, 37 g protein, 6 g carbohydrate, 3 g total fat (1 g saturated), 66 mg cholesterol, 800 mg sodium.
91 Calories; 5g Fat (47.5% calories from fat); 7g Protein; 5g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 1117mg
Meal #5
scallops basil+tomamto- 400 Calories; 3g Fat (7.7% calories from fat); 76g Protein; 10g Carbohydrate; 0g Dietary Fiber; 150mg Cholesterol; 731mg Sodium.
green beeb medoly-53 Calories; trace Fat (3.6% calories from fat); 2g Protein; 12g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 557mg Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 0 Fat.
Egg plant- 43 Calories; 1g Fat (14.8% calories from fat); 2g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 0 Fruit; 0 Fat.
Meal#6
low carb pasta-208 Calories; 8g Fat (26.8% calories from fat); 42g Protein; 4g Carbohydrate; 1g Dietary Fiber; 187mg Cholesterol; 365mg Sodium.
Chicken with taragon-204 Calories; 7g Fat (36.6% calories from fat); 28g Protein; 1g Carbohydrate; trace Dietary Fiber; 84mg Cholesterol; 272mg Sodium.
bean salad- 173 Calories; 12g Fat (58.9% calories from fat); 6g Protein; 13g Carbohydrate; 3g Dietary Fiber; 71mg Cholesterol; 80mg
Meal #7
chicken divon- 446 Calories; 26g Fat (55.3% calories from fat); 35g Protein; 13g Carbohydrate; 4g Dietary Fiber; 145mg Cholesterol; 1077mg Sodium.
low carb bread-
63 Calories; 6g Fat (32.2% calories from fat); 26g Protein; 1g Carbohydrate; 0g Dietary Fiber; 94mg Cholesterol; 222mg
Spincah and ricoota-151 Calories; 11g Fat (64.2% calories from fat); 12g Protein; 2g Carbohydrate; 1g Dietary Fiber; 206mg Cholesterol; 254mg Sodium.
Meal #8
BBQ chicken- 951 Calories; 68g Fat (65.7% calories from fat); 70g Protein; 10g Carbohydrate; 1g Dietary Fiber; 380mg Cholesterol; 610mg Sodium.
apsaragus custard- 331 Calories; 29g Fat (77.4% calories from fat); 6g Protein; 13g Carbohydrate; 4g Dietary Fiber; 198mg Cholesterol; 224mg Sodium.
cajun coleslaw- 70 Calories; 6g Fat (73.0% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 666mg Sodium.
Meal# 9
Club omelte- 259 Calories; 16g Fat (56.2% calories from fat); 25g Protein; 3g Carbohydrate; trace Dietary Fiber; 402mg Cholesterol; 927mg Sodium.
Apple bread-82 Calories; 3g Fat (33.8% calories from fat); 4g Protein; 9g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 107mg Sodium.
Meal #10
Baked zukini- 88 Calories; 5g Fat (52.5% calories from fat); 7g Protein; 4g Carbohydrate; 1g Dietary Fiber; 60mg Cholesterol; 101mg Sodium
Baked crab cassolrole- 165 Calories; 5g Fat (29.3% calories from fat); 26g Protein; 2g Carbohydrate; trace Dietary Fiber; 98mg Cholesterol; 594mg Sodium.
Meal #11
Garlic shrimp- 561 Calories; 35g Fat (58.6% calories from fat); 48g Protein; 8g Carbohydrate; 1g Dietary Fiber; 405mg Cholesterol; 670mg Sodium
Low carb bagel- 125 Calories; 4g Fat (25.8% calories from fat); 20g Protein; 4g Carbohydrate; 1g Dietary Fiber; 20mg Cholesterol; 473mg Sodium.
Meal #12
Lobster Bisque- 510 Calories; 34g Fat (79.0% calories from fat); 10g Protein; 11g Carbohydrate; 2g Dietary Fiber; 144mg Cholesterol; 578mg Sodium.
cup of chowder- 272 Calories; 18g Fat (58.7% calories from fat); 18g Protein; 10g Carbohydrate; 2g Dietary Fiber; 54mg Cholesterol; 627mg Sodium.
Meal #13
Large hot chicken salad- 758 Calories; 62g Fat (72.6% calories from fat); 51g Protein; 2g Carbohydrate; 1g Dietary Fiber; 168mg Cholesterol; 614mg Sodium.
Meal #14
Bran muffin- 133 Calories; 12g Fat (73.8% calories from fat); 4g Protein; 5g Carbohydrate; 2g Dietary Fiber; 97mg Cholesterol; 200mg Sodium.
Crab soufle-312 Calories; 24g Fat (70.8% calories from fat); 19g Protein; 4g Carbohydrate; trace Dietary Fiber; 455mg Cholesterol; 872mg Sodium
Meal #15
Cheese scon-30 Calories; 10g Fat (32.3% calories from fat); 46g Protein; 3g Carbohydrate; 0g Dietary Fiber; 90mg Cholesterol; 200mg Sodium
Bacon&eggs- 475 Calories; 41g Fat (77.6% calories from fat); 25g Protein; 2g Carbohydrate; 0g Dietary Fiber; 663mg Cholesterol; 492mg Sodium.
LOW CARB MEALS
Meal#1
6oz filet minion- About 334 calories, 27 g protein, 3 g carbohydrate, 22 g total fat (9 g saturated), 105 mg cholesterol, 799 mg sodium.
1 cup beef&cabbage soup- 110 calories, 20 percent calories from fat, 14 grams protein, 8 grams carbohydrates, 2 grams total fiber, 2 grams total fat, 30 milligrams cholesterol, 622 milligrams sodium.
Sauteed broccoili- 49 calories, 73 percent calories from fat, 2 grams protein, 3 grams carbohydrates, 2 grams total fiber, 4 grams total fat, 10 milligrams cholesterol, 15 milligrams sodium.
Meal #2
Turkey cutlets in sauce- 282 calories, 31.7 grams protein, 7.1 grams carbohydrates, 13.7 grams fat, 44 percent calories from fat, 109 milligrams cholesterol, 316 milligrams sodium
1 cup oyster chowder- 397 calories, 7 grams protein, 38 grams fat, 7 grams carbohydrates, 162 milligrams cholesterol, 219 milligrams sodium, 86 percent calories from fat.
1 glass red wine- 130 calories 0 fat, 0 sodium, 5 g carbs, 0 protein
Meal# 3
Asparagus and cheese omelet-310, Total Fat: 23.0 g, Saturated Fat: 9.0 g, Cholesterol: 457.0 mg, Sodium: 540 mg, Carbohydrates: 3 g, Protein: 23.0 g
Oat muffin- 02 Calories; 17g Fat (67.9% calories from fat); 8g Protein; 9g Carbohydrate; 3g Dietary Fiber; 67mg Cholesterol; 375mg Sodium.
Meal#4
Salt baked fish-about 188 calories, 37 g protein, 6 g carbohydrate, 3 g total fat (1 g saturated), 66 mg cholesterol, 800 mg sodium.
91 Calories; 5g Fat (47.5% calories from fat); 7g Protein; 5g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 1117mg
Meal #5
scallops basil+tomamto- 400 Calories; 3g Fat (7.7% calories from fat); 76g Protein; 10g Carbohydrate; 0g Dietary Fiber; 150mg Cholesterol; 731mg Sodium.
green beeb medoly-53 Calories; trace Fat (3.6% calories from fat); 2g Protein; 12g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 557mg Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 0 Fat.
Egg plant- 43 Calories; 1g Fat (14.8% calories from fat); 2g Protein; 9g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 0 Fruit; 0 Fat.
Meal#6
low carb pasta-208 Calories; 8g Fat (26.8% calories from fat); 42g Protein; 4g Carbohydrate; 1g Dietary Fiber; 187mg Cholesterol; 365mg Sodium.
Chicken with taragon-204 Calories; 7g Fat (36.6% calories from fat); 28g Protein; 1g Carbohydrate; trace Dietary Fiber; 84mg Cholesterol; 272mg Sodium.
bean salad- 173 Calories; 12g Fat (58.9% calories from fat); 6g Protein; 13g Carbohydrate; 3g Dietary Fiber; 71mg Cholesterol; 80mg
Meal #7
chicken divon- 446 Calories; 26g Fat (55.3% calories from fat); 35g Protein; 13g Carbohydrate; 4g Dietary Fiber; 145mg Cholesterol; 1077mg Sodium.
low carb bread-
63 Calories; 6g Fat (32.2% calories from fat); 26g Protein; 1g Carbohydrate; 0g Dietary Fiber; 94mg Cholesterol; 222mg
Spincah and ricoota-151 Calories; 11g Fat (64.2% calories from fat); 12g Protein; 2g Carbohydrate; 1g Dietary Fiber; 206mg Cholesterol; 254mg Sodium.
Meal #8
BBQ chicken- 951 Calories; 68g Fat (65.7% calories from fat); 70g Protein; 10g Carbohydrate; 1g Dietary Fiber; 380mg Cholesterol; 610mg Sodium.
apsaragus custard- 331 Calories; 29g Fat (77.4% calories from fat); 6g Protein; 13g Carbohydrate; 4g Dietary Fiber; 198mg Cholesterol; 224mg Sodium.
cajun coleslaw- 70 Calories; 6g Fat (73.0% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 666mg Sodium.
Meal# 9
Club omelte- 259 Calories; 16g Fat (56.2% calories from fat); 25g Protein; 3g Carbohydrate; trace Dietary Fiber; 402mg Cholesterol; 927mg Sodium.
Apple bread-82 Calories; 3g Fat (33.8% calories from fat); 4g Protein; 9g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 107mg Sodium.
Meal #10
Baked zukini- 88 Calories; 5g Fat (52.5% calories from fat); 7g Protein; 4g Carbohydrate; 1g Dietary Fiber; 60mg Cholesterol; 101mg Sodium
Baked crab cassolrole- 165 Calories; 5g Fat (29.3% calories from fat); 26g Protein; 2g Carbohydrate; trace Dietary Fiber; 98mg Cholesterol; 594mg Sodium.
Meal #11
Garlic shrimp- 561 Calories; 35g Fat (58.6% calories from fat); 48g Protein; 8g Carbohydrate; 1g Dietary Fiber; 405mg Cholesterol; 670mg Sodium
Low carb bagel- 125 Calories; 4g Fat (25.8% calories from fat); 20g Protein; 4g Carbohydrate; 1g Dietary Fiber; 20mg Cholesterol; 473mg Sodium.
Meal #12
Lobster Bisque- 510 Calories; 34g Fat (79.0% calories from fat); 10g Protein; 11g Carbohydrate; 2g Dietary Fiber; 144mg Cholesterol; 578mg Sodium.
cup of chowder- 272 Calories; 18g Fat (58.7% calories from fat); 18g Protein; 10g Carbohydrate; 2g Dietary Fiber; 54mg Cholesterol; 627mg Sodium.
Meal #13
Large hot chicken salad- 758 Calories; 62g Fat (72.6% calories from fat); 51g Protein; 2g Carbohydrate; 1g Dietary Fiber; 168mg Cholesterol; 614mg Sodium.
Meal #14
Bran muffin- 133 Calories; 12g Fat (73.8% calories from fat); 4g Protein; 5g Carbohydrate; 2g Dietary Fiber; 97mg Cholesterol; 200mg Sodium.
Crab soufle-312 Calories; 24g Fat (70.8% calories from fat); 19g Protein; 4g Carbohydrate; trace Dietary Fiber; 455mg Cholesterol; 872mg Sodium
Meal #15
Cheese scon-30 Calories; 10g Fat (32.3% calories from fat); 46g Protein; 3g Carbohydrate; 0g Dietary Fiber; 90mg Cholesterol; 200mg Sodium
Bacon&eggs- 475 Calories; 41g Fat (77.6% calories from fat); 25g Protein; 2g Carbohydrate; 0g Dietary Fiber; 663mg Cholesterol; 492mg Sodium.
Tuesday, February 16, 2010
The Banana Myth
#2 The banana myth. Bananas are high in sugar and make you fat?
Bananas are fruit, and fruit is healthier than candy, sweets, or high fatty meals. The glycemic index (GI) of a bananas changes the riper they are. The riper the banana, the higher the GI. Oh, for those of you who do not know of the GI, here it is. The GI is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.
However, glycemic load is a little different. The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn't a lot of it, so watermelon's glycemic load is relatively low. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.
For best fitness results if you are trying to lose weight, choose foods that are low in GI and GL. The only time a person wants some high GL and GI food is after a good exercise session. The body needs to replenish the fuel that was just used. Ha! And you thought this was only going be about bananas.
Bananas are fruit, and fruit is healthier than candy, sweets, or high fatty meals. The glycemic index (GI) of a bananas changes the riper they are. The riper the banana, the higher the GI. Oh, for those of you who do not know of the GI, here it is. The GI is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.
However, glycemic load is a little different. The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn't a lot of it, so watermelon's glycemic load is relatively low. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.
For best fitness results if you are trying to lose weight, choose foods that are low in GI and GL. The only time a person wants some high GL and GI food is after a good exercise session. The body needs to replenish the fuel that was just used. Ha! And you thought this was only going be about bananas.
Muscle vs Fat
Let me begin by saying that if you are overweight and are starting a workout program, good for you. And thank you for saving some of my tax dollars. How much muscle you put on, or how much fat you can lose is based on "in order of importance" your genetics, diet, and fitness regimen. Each person will have a different response to weight training.
One should not get discouraged if it has been a few weeks of exercise and have yet to see any weight loss. The popular myth is that muscle weighs more than fat. A pound is a pound is a pound. No matter how you measure it. Muscle does not weigh more than fat, any more than gold weighs more than cotton. Where the misunderstanding often comes in is that muscle is much more dense than fat, so that by volume it seems to weigh more. So, if you have a 10 by 10 block of muscle and an equal size block of fat, the muscle block will weigh more. Two people both weighing 170 pounds can look very different. That is a pound of muscle occupies less space than a pound of fat. On average, a pound of muscle compared to a pound of fat body take up 22% less space. So an obese individuals starting an exercise program should not get discouraged if their efforts are not showing up on the scale. In addition, because a pound of muscle burns more fat than a pound of fat, even at rest, by increasing your lean muscle tissue mass, you're helping your body burns more calories.
One should not get discouraged if it has been a few weeks of exercise and have yet to see any weight loss. The popular myth is that muscle weighs more than fat. A pound is a pound is a pound. No matter how you measure it. Muscle does not weigh more than fat, any more than gold weighs more than cotton. Where the misunderstanding often comes in is that muscle is much more dense than fat, so that by volume it seems to weigh more. So, if you have a 10 by 10 block of muscle and an equal size block of fat, the muscle block will weigh more. Two people both weighing 170 pounds can look very different. That is a pound of muscle occupies less space than a pound of fat. On average, a pound of muscle compared to a pound of fat body take up 22% less space. So an obese individuals starting an exercise program should not get discouraged if their efforts are not showing up on the scale. In addition, because a pound of muscle burns more fat than a pound of fat, even at rest, by increasing your lean muscle tissue mass, you're helping your body burns more calories.
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