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healthycookingnfitness · 3 years ago

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How many grams of energy do you think is in a bread piece?

1-What is a bread piece?

A bread piece is a slice of bread. . It contains carbohydrates, fats, and proteins. A bread piece can also contain vitamins, minerals, and some water. The carbohydrate found in the white part of the bread piece is called starch.

2-How many grams of energy are there in a Bread Piece?

Most people would say a few grams of energy. However, if you eat one bread piece from the store, it has more than 400 calories and 80 grams of carbohydrates!

The calorie and carbohydrate content of bread varies according to the type of bread, the brand, and how it is prepared.

One slice of white bread can have just 110 calories or as many as 380 calories depending on which brand you choose.

This is also true for some whole wheat varieties. Some brands are made with honey or fruit juice that adds extra sugars.

Some stores sell smaller portions: half a loaf instead of a complete one; however, this might not be much help since those slices will still be dense in carbohydrates and fats.

In addition, most people eat more than one slice at a sitting! At home, we use real butter when we spread our toast with a knife!

We don’t measure fat grams anymore? But their bread has approximately 24 grams of saturated fat in a two-slice serving. A whole loaf can contain over 300 grams of saturated fat! That’s more than an entire day’s worth!

3-Why does the number of grams matter to me and my diet?

The excess carbohydrates and fats in our diet are the major culprits that cause obesity, heart disease, diabetes, and several other health conditions.

The high levels of sugar found in bread can also wreak havoc on your blood sugar levels.

If you are trying to gain weight or lose weight – let me tell you this right now: bread is not your friend!

You cannot gain muscle if you eat too many carbohydrates or little proteins; every gram of protein contains four calories and every gram of carbohydrate has around three calories; so if you want to lose or gain weight, cut down on carbs, I’m sure that will be very helpful.

4-How do I know which Bread brand is the best for my diet?

There are lots of companies that sell bread with reduced calories, but I strongly advise you to stay away from these.

The reason being is that most “low-fat” products contain extra sugar that makes you put on weight! So keep in mind the calories and carbohydrates when shopping for your next loaf of bread!

As a general rule, stick to whole-wheat varieties like sandwich pieces of bread and plain loaves also incorporate some fiber into your diet by making sure a few slices contain as many nuts or seeds as possible.

This way, you will feel full faster and longer without consuming too many carbs and fats.

Tips for maintaining an energized lifestyle on the go

Bread is not meant to join your diet.

If you’re a person with a busy schedule, it can be tough to maintain the energy levels you need throughout the day.

Here are some tips for staying energized:

1-Keep yourself hydrated by drinking plenty of water and unsweetened tea! Avoid caffeine; this will only make you dehydrated quicker.

2-Eat small, frequent meals throughout the day (5 – 6 times/day). This helps regulate blood sugar and keeps your metabolism high all day long.

If you overdo it, consider eating smaller portions at each meal, but remind yourself that regular meals are better for your body when taking in fewer calories than missing them altogether.

Also, think about incorporating some protein in each meal to keep you satiated.

3-Get regular exercise to help boost your metabolism, fight depression and improve self-esteem; even something as simple as a daily walk or jog can make a big difference in keeping you energized all day long!

4-You should also include physical activity into your schedule if you have the time available for it.

Little things like taking stairs instead of an elevator contribute to feeling better about yourself and burn off extra calories too!

5-How can I use this information to make better food choices today, tomorrow, and beyond?

Now you know that a piece of bread has approximately 80 calories per slice.

So if you think about how much you are really eating on a daily basis, it may change your mindset from considering bread as an everyday food to only an occasional treat.

Let’s say that most people eat five slices of bread at breakfast and two slices for lunch; so this comes out to be around 1,200 calories per day – that’s almost ONE-THIRD OF THE AMOUNT YOU NEED TO MAINTAIN YOUR WEIGHT!

Our current obesity problem is due mostly to excess carbohydrates in our diet!

This leads us to be overweight or obese, which causes chronic diseases and other health problems. Avoiding raw bread will result in gaining or losing weight.

Tips to remember when eating bread:

Just because it’s homemade doesn’t mean that you won’t count calories!

All carbohydrates are equally bad, and even an extra slice here and there can add up very quickly over time if you continue this behavior.

7-Health Benefits of Eating Bread

Bread has an average shelf life of about two weeks, so it is a good source of energy during the winter months.

Even though bread doesn’t contain any fats, carbohydrates, or proteins, one slice will still give you a decent amount (about 3 grams) of fiber to help regulate your digestive system and promote overall health.

As long as whole grains are used instead of processed white flour for all types of bread, like wheat bread for example; this can be very helpful in preventing stomach problems like constipation or diarrhea.

Also eating a bowl full of vegetables every day will enhance the positive effects that whole grains have on your body.

If not combined properly with enough fruits and vegetables, overconsumption can also lead to indigestion, bloating, and gas.

8-Calories in a Slice of Bread (by Brand and Variety)

Brand Calories per Slice

Arnold Weight Control 90 – 100 calories

Arnold Multigrain 110 calories

Arnold Whole Wheat 110 calories

Nature’s Own 100 calorie whole wheat 15-grain 100 calories

Nature’s Pride (Bimbo) Light 80 calories

Sunbeam Farmhouse Style White 140-150 calories

Sara Lee Deluxe 80% Whole Grain 80 calories per slice

Rolled Canapes Original Wheat Bread – 20 slices per loaf (

Nature’s Own 100 Calorie Whole

Wheat – 16 slices per loaf

Weight Watchers (20 g) 100 Calories

FAQS About Bread

1-What is enriched bread?

Bread with high fiber content that has been enriched with vitamins and minerals (like whole-wheat bread) is also referred to as ‘enriched’.

This makes it more nutritious than regular white bread, but you should not rely on this as a main source of nutrients for your diet.

2-Is rye bread good for you?

Rye Bread has about 6 grams of dietary fiber per serving. It’s made from the seeds of various grasses in the mustard family that are ground into flour and mixed with water to form dough before being baked or steamed into crisp-textured loaves or rolls and enjoyed hot or cold.

3-Which one whole wheat bread is better for my diet?

Wheat Bread is made from ground wheat, water, and sometimes yeast.

There are many varieties of Wheat Bread available in the market ranging from Nature’s Pride 100 calorie whole wheat bread to Sunbeam Farmhouse Style White 140-150 calories per slice.

4-Is it healthier to eat a homemade loaf or a factory loaf?

Bread bought at supermarkets is generally cheaper than making your own because commercial bread contains more additives and preservatives which are essential for keeping it fresh on supermarket shelves for longer before it goes stale.

However, homemade loaves tend to contain less salt and sugar than shop-bought versions, plus you can choose the amounts of these nutrients that go into them depending on taste.

5-Is tortilla bread a good choice for sandwiches?

Tortillas are generally more flexible in flavor than other types of bread, so using them as sandwich fillings adds variety to your daily routine.

However, they’re not very thick or hearty and may not make the most filling of sandwiches.

6-How can I use breadsticks?

Breadsticks are a great alternative to using bread in your meals. They’re perfect for dipping and you can also enjoy them with a variety of sauces and dips such as warmed marinara sauce, honey mustard salad dressing, or even ice cream.

7-Do You think White Bread is Completely bad for me??

White Bread is a type of wheat bread that has been stripped of its wheat germ and bran, which are the main sources of nutrition in all whole-wheat varieties.

8-Is Jalapeno Cheese Bread very bad for digestion?

Jalapeno Cheese Bread contains cheddar cheese, jalapenos, cream cheese, salsa (tomato sauce), eggs, and garlic powder. It’s a spicy twist on traditional cheese bread, but it can also upset your stomach if you don’t eat it in moderation.

9-How many calories are in white pan bread?

White Pan Bread has about 130 calories per slice while ‘Whole Wheat Honey & Oats’ (Nature’s Pride) has about 140-180 calories per slice.

10-Is it healthy to eat white bread?

White Bread is a type of wheat bread that has been stripped of its wheat germ and bran, which are the main sources of nutrition in all whole-wheat varieties.

Nowadays, most commercial loaves contain additives and preservatives that are essential for keeping it fresh on supermarket shelves for longer before it goes stale.

However, homemade loaves tend to contain less salt and sugar than shop-bought versions, plus you can choose the amounts of these nutrients that go into them depending on taste.

11-What is sandwich bread made from?

Most modern sandwich pieces of bread consist mainly of wheat flour, water, and a small portion of yeast.

12-What are the benefits of eating whole wheat bread?

Whole Wheat Bread contains some extra nutrients such as dietary fiber, antioxidants, and vitamin E that your body cannot produce by itself and which will help maintain a healthy immune system.

13-What is the difference between white bread and whole-grain pieces of bread?

White Bread has been stripped of its nourishing bran layer over time.

A lot of major brands commercialize their white bread varieties with additives like Vitamin D to replace some health qualities that have been lost or removed in order to keep them fresh for longer on supermarket shelves.

However, Homemade White Breads are completely different as you can decide how much salt, sugar should go into the loaf.

14-What are some healthy alternatives to bread?

Breadsticks are a great alternative to using bread in your meals.

They’re perfect for dipping and you can also enjoy them with a variety of sauces and dips such as warmed marinara sauce, honey mustard salad dressing, or even ice cream.

15-What is whole wheat pita bread?

Whole wheat pita bread is made from 100% whole grain flour which has more fiber than white bread.

White Pan Bread contains about 130 calories per slice while ‘Whole Wheat Honey & Oats’ (Nature’s Pride) has about 140-180 calories per slice.

Conclusion

Bread is a great source of complex carbohydrates, protein, and fiber. But the most important thing to remember when considering bread as an energy-dense food is that it needs water for digestion!

A slice of white toast with butter contains about 187 calories but only 5 grams of fat. I would recommend eating whole-grain bread instead because they are higher in nutrients like iron, magnesium, or zinc than processed grains.

When you're looking at your diet and trying to power up on carbs before a workout session, make sure you know how many grams per serving there are so you don't overdo it (especially if you have certain health conditions).

Read More About Is Drinking Celery Powder Good for Health Or Not???

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high-qualityarticles · 4 years ago

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Working out and eating healthy but not losing weight

There’s one question that many people ask themselves when they’re trying to lose weight: “Why am I not losing weight even though I’m working out every day and eating healthy?” In this article, we will explore some of the most common reasons why some people aren’t able to lose weight, as well as potential solutions for each.

Want to know why you’re not losing weight despite working out and eating healthy?

Remember that “abs are made in the kitchen” The biggest hurdle that you have to overcome is deciding what you eat, your portion sizes and the type of food. Eating is emotional. There is reward for eating a nice meal because simply it tastes good. The basic principle of reward and gain and ultimately dopamine release in the brain is at work here. Also, we are not wired to be consciously attuned to the number of calories that we are eating. We have a need, and we just want to be satisfied, comforted, and filled. So, let’s consider some of the areas that are important in keeping the weight off.

Are You Keeping Track of What You are Eating?

If you’re not keeping track of what you’re eating, it’s going to be difficult for you to manage your calorie intake and weight loss goals. Tracking calories can help people who are trying to lose weight by making sure they don’t go over their daily limit. It also helps them stay aware of how much food they’re consuming so that they know when enough is enough. If this sounds like something that might work for you, consider downloading an app or using a website such as MyFitnessPal in order to make tracking easier on yourself.

Are You Eating Enough Protein?

Protein is essential for a healthy diet and can help you feel fuller longer. That’s why it’s important to make sure that your daily intake of protein meets the recommended guidelines, which are about 46 grams per day for women and 56 grams per day for men. Protein-rich foods include lean meats, poultry, fish, eggs, beans, and legumes (such as lentils), tofu, or tempeh. You may also want to consider taking a plant-based protein supplement if you’re not getting enough from food alone.

Are You Eating Too Many Calories?

If you’re eating more than your body needs, it will store the excess calories as fat. This is why many people find that they can’t lose weight even when they are working out and following a healthy diet. If you have been tracking your caloric intake for several weeks and see no change in the number of pounds you’ve lost or gained, try keeping track of what time of day you eat most often during the week (breakfast? lunch?) and compare those numbers with others times throughout the day. The amount of food eaten at certain times may need to be adjusted so that there isn’t too much calorie consumption at one sitting over another.

Are You Making Sure To Eat Whole Foods?

If you’re eating healthy, but not losing weight, it’s important to make sure that you are consuming whole foods. Whole foods contain all the vitamins and nutrients your body needs for energy and health. Processed or refined food may lack some of these essential ingredients, which is why they can cause feelings of fatigue even though they provide calories.

Are You Lifting Weights?

You should always include weight training in your workout routine. Lifting weights is an essential part of any fitness program because it builds muscle and boosts the body’s metabolism, which helps burn more calories throughout the day. You may also want to consider increasing your intensity during workouts or changing up some exercises for a new challenge.

Are You Binge Eating, Even on Healthy Food?

If you’re eating healthy and still not losing weight, it may be because of binge eating. This is when someone eats a large amount of food in one sitting, even if the foods are nutritious. Overeating often leads to feelings of guilt or shame that make people more likely to overeat again in the future. It’s important to learn how to stop binge eating so you can focus on weight loss.

Are You Doing Cardio?

If you’re not losing weight, it may be because of your workout routine. Cardio is an important part of any fitness plan and can help with fat loss. If you’re doing cardio but still have trouble shedding pounds, try increasing the intensity or changing up some exercises for a new challenge. You might also want to consider adding strength training to your routine.

Are You Still Drinking Sugar?

If you’re still drinking sugar, it may be making your weight loss harder. Sugar is found in many different types of foods and drinks including fruit juice, soda, cookies, ice cream, and more. If you want to lose weight but can’t seem to stop eating or drinking sweet things, try cutting back slowly by limiting yourself to one sugary food or drink per day. You might also want to consider other ways that sugar could be sneaking into your diet like bread made with white flour instead of whole wheat flour or hidden sugars in some prepared sauces.

Are You Sleeping Well?

If you’re not getting enough sleep, it could be making your weight loss harder. Sleep deprivation can make you gain weight by slowing down the metabolism and increasing hunger hormones like ghrelin. To lose weight in a healthy way, try to get at least eight hours of quality sleep per night on most nights of the week or take power naps when possible during the day.

Are You Still Eating Too Many Carbohydrates?

The number one reason why people don’t lose weight is that they’re eating too many carbs. Carbohydrates are the main ingredient in all processed foods, which are high in calories and low on nutritional value. Processed food will also have a high glycemic index rating, meaning it’s quickly absorbed by your body. This causes an insulin spike that then makes you feel hungry again soon after eating.

Are You Eating Too Often?

A common habit many people who are struggling to lose weight have is snacking too often. It can be difficult for some people to avoid snacks, especially when they’re feeling hungry or bored. However, it’s important to know that eating more than 3–4 times per day may actually cause a person to gain weight instead of losing it. This is because the body has trouble processing all the food at once and so slows down its metabolism in response. The good news is that by staying on track with your diet plan and not overeating, you’ll start seeing results soon enough!

Are You Drinking Enough Water?

If you are struggling to lose weight, it could be because you are not drinking enough water. As a general rule of thumb, we recommend women drink 2–3 liters per day and men drink 2.5–4 liters per day. Water can be an important component of weight loss. Drinking water is a simple way to decrease hunger, which can lead to weight loss success. One recent study found that even drinking one more glass of water per day resulted in a weight loss of about 1 pound over the course of 12 weeks!

Are You Drinking Too Much Alcohol?

People who are trying to lose weight should limit their alcohol intake. Alcohol is a calorie-dense drink that has no nutritional value and may have negative side effects for those trying to lose weight. Alcohol also contains sugar which can lead to increased cravings, especially in the evening when people are less active. For these reasons, it’s important to limit alcohol intake while dieting and exercising.

Do You Have A Medical Condition That Is Making Things Harder?

It may be hard to lose weight if you have a medical condition that causes complications. Medical conditions such as diabetes, high blood pressure, and heart disease can make it harder for people to diet successfully. If you are struggling with these health problems, try managing your symptoms instead of trying to change what you eat or how much activity you get in one day.

Are You Addicted to Junk Food?

If you have a hard time resisting food, then try to eat healthy foods that are still satisfying. It’s often easier for people who love junk food to change their diet by switching to healthier versions of their favorite snacks and meals. If changing your eating habits is too difficult, try gradually decreasing the number of unhealthy items in your pantry or fridge until it’s completely empty. Once it’s gone, chances are you’ll be less tempted when these choices aren’t available anymore!

Have You Been Starving Yourself For Too Long?

If you are having a hard time losing weight, it may be because you’re not eating enough. If your appetite has been suppressed for an extended period of time (for example, from being sick), this can cause the body’s metabolism to slow down and make it harder to lose weight. Try adding small meals throughout the day instead of three big ones. Eating more often will help keep your metabolic rate high so that you’ll have more energy all day long!

Are Your Weight Loss Expectations Unrealistic?

Sometimes we set expectations for ourselves that are too high. If you want to lose weight, a realistic goal is losing one to two pounds per week (or about 50–100 calories each day). This may not seem like much when you’re trying harder and it feels like nothing’s working, but progress doesn’t happen overnight so try your best!

Are You Too Focused on Dieting?

It’s tough to stay on track with your dieting when you’re trying so hard. Sometimes we get too focused and end up restricting our calories more than necessary or depriving ourselves of food altogether which can lead to binge eating later in the day. It may be better for your body (and mind) if you take a break from strict dieting every couple of days. Try making healthy swaps instead like substituting one meal each weekday with a turkey sandwich, veggie wrap, salad, or yogurt!

Smoothies

There are also meal substitutes that work well to maintain weight, and these are smoothies. A smoothie that is made with the right ingredients particularly enough protein can replace a standard meal and keep you full and still not have as many calories as a standard meal. There are some really good smoothie diets that have proven themselves and have received almost a cult following because of the success many people have had with them.

Could You Actually Be Losing Weight Without Realizing It?

Yes, this could be the case. If you’re not losing weight on your scale but other signs point to a healthy lifestyle (like clothes fitting better), it’s possible that you are still shedding pounds without knowing it. Don’t feel discouraged if weight loss isn’t happening as fast as you want because that is normal progress for most people.

Diet supplements and Weight Loss Drinks

Diet supplements and weight loss drinks and teas have also emerged recently as reasonable aids to a weight loss solution. Many of these supplements have been readily accepted because they are made with natural nutrients, vitamins and minerals and mainly work by boosting the metabolism while reducing food cravings. The most popular of the weight loss drinks which is supported by enthusiastic testimonials promises to help the metabolism to adjust itself to balance your energy usage to improve efficiency.

Last Words,

So, trying to achieve a nice balance between meal planning and exercise is ideal. It is possible to maintain your weight without doing extremely strenuous exercise. Losing a pound means consuming 3,500 less calories or burning those calories in the form of exercise. If you do the math, you will see that about 100 calories are burned in 15 minutes of exercise or 400 calories in an hour. This means that you would need about 9 hours of exercise to lose just 1 pound. That’s equivalent to walking 35 miles!

Don’t feel discouraged if weight loss isn’t happening as fast as you want it to because that is normal. Remember: progress doesn’t happen overnight but staying positive will help keep you motivated and happy along the way! We hope these points help in some way and we wish you all the best of luck with your goals! Try to get the balance right. The correct food choices, the right portion size and a bit of exercise in the mix. You got this!

#lose weight #weight loss

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garcell06 · 6 years ago

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New Post has been published on myweightlossfun.com

New Post has been published on https://www.myweightlossfun.com/healthy-food-facts/nutrient-dense-foods-for-weight-loss/

Nutrient-Dense Foods for Weight Loss

To effectively lose weight, you need to combine exercise with proper nutrition. It is about being careful about the number of calories you take into your body. Exercise done together with the right nutrition ensures that even as you lose the pounds of weight, you are able to replace the fat with lean muscle.

The best way to approach that is taking nutrient-dense foods for weight loss. Apart from providing few calories, they boost your metabolism, thus helping you lose weight within no time. Nutrient-dense foods are also effective when it comes to giving your body the inner strength you need to function properly. Now a closer look nutrient-dense foods for weight loss.

What Are Nutrient Dense Foods For Weight Loss?

Nutrient density is the nutritional level in a specified volume of food. Nutrient-dense foods, therefore, tend to have a very high nutrient content but with very few calories. They are sometimes referred to as superfoods because of containing a lot of nutrients. The opposite is energy-dense foods which have more calories in a given volume compared to fewer nutrients.

Nutrient-dense foods, by their nature, contain a lot of protein, fiber, and phytonutrients like antioxidants. Nutrient-dense foods are defined by the following characteristics:

•High water content

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Vegetables and fruits usually have a very high content of water. They also contain some fiber. When these two features combine, they make you feel full sooner thus preventing high-calorie intake. Because of the high water content, fruits contain very few calories, therefore making them nutrient-dense foods for weight loss. Examples include pears, raspberries, apples, blueberries, strawberries, and grapes.

•Fiber

High fiber foods:Barley and bran flakes, black bean, split peas, pear and artichoke

Foods with a very high fiber content provide volume, take long to digest, and keep you full for longer. The good thing about them is that they contain very few calories. Foods that can be categorized as whole grains, fruits, and vegetables all have a high fiber content. Examples include raspberries, pears, apples, blueberries, strawberries, black beans, whole wheat pasta, multigrain and whole wheat bread, and oatmeal.

•Rich in antioxidants

A number of fruits, vegetables, and legumes have a very rich content of antioxidants. This helps protect against the devastating effects of oxidation including cancer and heart disease. The vegetables in this category include kale, watercress, spinach, arugula, Bok Choy, collards, cabbage, cauliflower, broccoli, Brussels sprouts, and romaine. Fruits with a high content of antioxidants include grapes, limes, lemons, cherries, grapefruits, cantaloupe, oranges, strawberries, raspberries, and blackberries. Other foods include black beans, red peppers, mushrooms, carrots, asparagus, carrots, tomatoes, onions, cucumber, green tea, and green coffee.

•Protein

It is easier for you to build lean muscle without an increase in your daily calorie intake while taking protein-rich foods. There are a number of protein-rich foods that supply very few calories in your diet. They include eggs, non-GMO tofu, tempeh, shrimp, tuna, tilapia, sirloin, turkey breast, and chicken breast. These foods can help you strike the balance between protein and calorie intake.

How Do Nutrient-Dense Foods Help in Weight Loss?

When eaten regularly, nutrient-dense foods are easy for your body to digest and make use of. Based on the preceding discussion, these foods contain a lot of antioxidants, minerals, and vitamins. They also have a very high fiber content, which means they make you feel fuller sooner and for longer.

When on a diet full of these foods, it is not possible to overeat. If anything including these foods in your diet is similar to going on a protein sparing modified fast. You will feel full and avoid overeating, even as you get the protein you need in your body. For anyone looking to lose a lot of weight, you need food with high fiber and vitamins.

Benefits of Nutrient-Dense Foods for Weight Loss

Did you know that nutrient-dense foods are usually eaten in their raw or unprocessed forms? They are, therefore, incomparable to the chemically-altered processed foods. These foods are known as superfoods for a reason.

According to research findings, nutrient-dense foods are important when it comes to enhancing the digestion, intake, and metabolism of the main nutrients. The result of that is a boost to your weight loss goals. The reason is that their nutrient to calorie content ratio is very high. Because of the low-calorie content, you can eat more of these foods without gaining weight.

The more of the nutrient-dense foods you eat, the less you will crave the unhealthy, low-nutrient foods. It will be possible for you to take less sugar, white flour, processed foods, saturated fats, and animal products. In fact, eating nutrient-dense foods can be equated to having a healthy diet since you will automatically need to avoid taking in fewer calories.

Nutrient-dense foods are known to have the ability to lower the risk of acquiring lifestyle diseases such as obesity, type II diabetes, cancer, and heart disease. Because of the very few calories they contain, these foods are very effective when it comes to weight loss. According to research findings, the people of Okinawa in Japan are able to keep fit because of eating nutrient-dense foods. The life expectancy for these people have is more than average even as they have a very low incidence of chronic diseases. The people of Okinawa mainly eat vegetables, fruits, and unprocessed meat, the perfect nutrient-dense foods for weight loss.

The following are the benefits of a nutrient-dense diet for weight loss:

•Stimulating the body’s metabolism levels to help burn fat

•Improving your energy and exercise endurance levels

•Regulating your body’s blood sugar levels

•Reducing your craving for carbohydrates given the increased satiety

•Boosting your amino acid, mineral, vitamins, and antioxidants

Conclusion

What do you want to achieve by dieting? If the phytochemicals, minerals, vitamins, and fiber, are what you need, try nutrient-dense foods. You will be able to effectively lose weight, given the few calories contained in these foods. Apart from weight loss, you will enjoy a number of the best health benefits. Unlike the highly-processed foods, you will be able to get all the nutrient you need to function properly on a daily basis.

#benefits of eating nutrient dense foods #best foods for weight loss #healthy foods #Low Calorie Meals #nutrient dense foods for weight loss #nutrition

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mgbrus · 5 years ago

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Facebook post (2020-04-24T05:57:04.000Z)

NUTRITION 20 Foods That Are Bad for Your Health It’s easy to get confused about which foods are healthy and which aren’t. You generally want to avoid certain foods if you want to lose weight and prevent chronic illnesses. In this article, healthy alternatives are mentioned whenever possible. Here are 20 foods that are generally unhealthy — although most people can eat them in moderation on special occasions without any permanent damage to their health. 1. Sugary drinks Added sugar is one of the worst ingredients in the modern diet. However, some sources of sugar are worse than others, and sugary drinks are particularly harmful. When you drink liquid calories, your brain doesn’t appear to register them as food. Thus, you may end up drastically increasing your total calorie intake (1Trusted Source, 2Trusted Source, 3Trusted Source). When consumed in large amounts, sugar can drive insulin resistance and is strongly linked to non-alcoholic fatty liver disease. It’s also associated with various serious conditions, including type 2 diabetes and heart disease (4Trusted Source, 5Trusted Source, 6Trusted Source). Some people believe that sugary drinks are the most fattening aspect of the modern diet — and drinking them in large amounts can drive fat gain and obesity (7Trusted Source, 8, 9Trusted Source). Alternatives Drink water, soda water, coffee, or tea instead. Adding a slice of lemon to water or soda water can provide a burst of flavor. 2. Most pizzas Pizza is one of the world’s most popular junk foods. Most commercial pizzas are made with unhealthy ingredients, including highly refined dough and heavily processed meat. Pizza also tends to be extremely high in calories. Alternatives Some restaurants offer healthier ingredients. Homemade pizzas can also be very healthy, as long as you choose wholesome ingredients. 3. White bread Most commercial breads are unhealthy if eaten in large amounts, as they’re made from refined wheat, which is low in fiber and essential nutrients and may lead to rapid spikes in blood sugar (10). Alternatives For people who can tolerate gluten, Ezekiel bread is an excellent choice. Whole-grain bread is also healthier than white bread. If you have problems with gluten or carbs, then here are 15 recipes for breads that are both gluten-free and low in carbs. 4. Most fruit juices Fruit juice is often assumed to be healthy. While juice contains some antioxidants and vitamin C, it also packs high amounts of liquid sugar. In fact, fruit juice harbors just as much sugar as sugary drinks like Coke or Pepsi — and sometimes even more (11Trusted Source). Alternatives Some fruit juices have been shown to have health benefits despite their sugar content, such as pomegranate and blueberry juices. However, these should be considered occasional supplements, not an everyday part of your diet. 5. Sweetened breakfast cereals Breakfast cereals are processed cereal grains, such as wheat, oats, rice, and corn. They’re especially popular among children and frequently eaten with milk. To make them more palatable, the grains are roasted, shredded, pulped, rolled, or flaked. They’re generally high in added sugar. The main downside of most breakfast cereals is their high added sugar content. Some are so sweet that they could even be compared to candy. Alternatives Choose breakfast cereals that are high in fiber and low in added sugar. Even better, make your own oat porridge from scratch. 6. Fried, grilled, or broiled food Frying, grilling, and broiling are among the unhealthiest cooking methods. Foods cooked in these ways are often highly palatable and calorie-dense. Several types of unhealthy chemical compounds also form when food is cooked under high heat. These include acrylamides, acrolein, heterocyclic amines, oxysterols, polycyclic aromatic hydrocarbons (PAHs), and advanced glycation end products (AGEs) (12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source). Many chemicals formed during high-heat cooking have been linked to an increased risk of cancer and heart disease (18Trusted Source, 19, 20Trusted Source). Alternatives To improve your health, choose milder and healthier cooking methods, such as boiling, stewing, blanching, and steaming. 7. Pastries, cookies, and cakes Most pastries, cookies, and cakes are unhealthy if eaten in excess. Packaged versions are generally made with refined sugar, refined wheat flour, and added fats. Shortening, which may be high in unhealthy trans fats, is sometimes added. These treats might be tasty, but they have almost no essential nutrients, copious calories, and many preservatives. Alternatives If you can’t stay away from dessert, spring for Greek yogurt, fresh fruit, or dark chocolate. 8. French fries and potato chips Whole, white potatoes are very healthy. However, the same cannot be said of French fries and potato chips. These foods are very high in calories, and it’s easy to eat excessive amounts. Several studies link French fries and potato chips to weight gain (21Trusted Source, 22). These foods may also contain large amounts of acrylamides, which are carcinogenic substances that form when potatoes are fried, baked, or roasted (23, 24Trusted Source). Alternatives Potatoes are best consumed boiled, not fried. If you need something crunchy to replace potato chips, try baby carrots or nuts. 9. Gluten-free junk foods About one-third of the U.S. population actively tries to avoid gluten (25). Yet, people often replace healthy, gluten-containing foods with processed junk foods that happen to be gluten-free. These gluten-free replacement products are often high in sugar and refined grains like corn starch or tapioca starch. These ingredients may trigger rapid spikes in blood sugar and are low in essential nutrients. Alternatives Choose foods that are naturally gluten-free, such as unprocessed plant and animal foods. 10. Agave nectar Agave nectar is a sweetener that’s often marketed as healthy. However, it’s highly refined and extremely high in fructose. High amounts of fructose from added sweeteners can be absolutely disastrous for health (26Trusted Source). In fact, agave nectar is even higher in fructose than many other sweeteners. Whereas table sugar is 50% fructose and high-fructose corn syrup around 55%, agave nectar is 85% fructose (27Trusted Source). Alternatives Stevia and erythritol are healthy, natural, and calorie-free alternatives. 11. Low-fat yogurt Yogurt can be incredibly healthy. Nonetheless, most yogurts found in the grocery store are bad for you. They’re often low in fat but loaded with sugar to compensate for the flavor that fat provides. Put simply, most yogurt has had its healthy, natural fats replaced with an unhealthy ingredient. Additionally, many yogurts don’t provide probiotic bacteria as generally believed. They’re often pasteurized, which kills most of their bacteria. Alternatives Choose regular, full-fat yogurt that contains live or active cultures (probiotics). If possible, buy varieties from grass-fed cows. 12. Low-carb junk foods Low-carb diets are very popular. While you can eat plenty of whole foods on such a diet, you should watch out for processed low-carb replacement products. These include low-carb candy bars and meal replacements. These foods are often highly processed and packed with additives. Alternatives If you’re on a low-carb diet, aim for foods that are naturally low in carbs, which include eggs, seafood, and leafy greens. 13. Ice cream Ice cream may be delicious, but it’s loaded with sugar. This dairy product is also high in calories and easy to overeat. If you eat it as a dessert, you’re usually piling it on top of your normal calorie intake. Alternatives It’s possible to opt for healthier brands or make your own ice cream using fresh fruit and less sugar. 14. Candy bars Candy bars are incredibly unhealthy. They’re high in sugar, refined wheat flour, and processed fats while also very low in essential nutrients. What’s more, these treats will leave you hungry because of the way that your body metabolizes these sugar bombs. Alternatives Eat fruit or a piece of quality dark chocolate instead. 15. Processed meat Even though unprocessed meat can be healthy and nutritious, the same is not true for processed meats. Studies show that people who eat processed meats have a higher risk of many serious ailments, including colon cancer, type 2 diabetes, and heart disease (28, 29Trusted Source). Most of these studies are observational in nature, meaning that they can’t prove that processed meat is to blame. However, the statistical link is strong and consistent between studies. Alternatives If you want to eat bacon, sausages, or pepperoni, try to buy from local butchers who don’t add many unhealthy ingredients. 16. Processed cheese Cheese is healthy in moderation. It’s loaded with nutrients, and a single slice packs all the nutrients as a glass of milk. Still, processed cheese products are nothing like regular cheese. They’re mostly made with filler ingredients that are engineered to have a cheese-like appearance and texture. Make sure to read labels to confirm that your cheese contains dairy and few artificial ingredients. Alternatives Eat real cheese instead. Healthy types include feta, mozzarella, and cottage cheeses. Many vegan cheese alternatives can also be good choices. 17. Most fast food meals Generally speaking, fast-food chains serve junk food. Most of their offerings are mass-produced and low in nutrients. Despite their low prices, fast foods may contribute to disease risk and harm your general wellness. You should especially watch out for fried items. Alternatives As a result of mounting pressure, many fast-food chains have started offering healthy options. 18. High-calorie coffee drinks Coffee is loaded with antioxidants and offers many benefits. Notably, coffee drinkers have a lower risk of serious diseases, such as type 2 diabetes and Parkinson’s (30Trusted Source, 31). At the same time, the creamers, syrups, additives, and sugars that are frequently added to coffee are highly unhealthy. These products are just as harmful as any other sugar-sweetened beverage. Alternatives Drink plain coffee instead. You can add small amounts of heavy cream or full-fat milk if you desire. 19. Anything with added sugar or refined grains It’s important to avoid — or at least limit — foods that contain added sugar, refined grains, and artificial trans fats. These are some of the unhealthiest but most common ingredients in the modern diet. Thus, the importance of reading labels cannot be overstated. This even applies to so-called health foods. Alternatives Aim for nutrient-dense, whole foods, such as fresh fruits and whole grains. 20. Most highly processed foods The simplest way to eat healthy and lose weight is to avoid processed foods as much as possible. Processed goods are often packaged and loaded with excess salt or sugar. Alternatives When you’re shopping, make sure to read food labels. Try to load up your cart with plenty of veggies and other whole foods. The bottom line Though the Western diet packs plenty of junk food, you can maintain a healthy diet if you steer clear of the processed, high-sugar items mentioned above. If you focus on whole foods, you’ll be well on your way to feeling better and reclaiming your health. Plus, practicing mindfulness when you eat by listening to your body’s cues and paying attention to flavors and textures can help you be more aware of how much and what you eat, allowing you to achieve a better relationship with food. https://ift.tt/2Y0yXu5

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waterworldcraze · 5 years ago

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Can Koi Fish Eat Spinach? 4 Nutritional Benefits Explained

Koi are beautiful and highly coveted fish. They’re an elegant addition to any pond, but they cost a pretty penny. It’s only natural you’d want to keep your Koi in great shape. The best way to do this? Provide a nutritious diet.

But, is one of our top superfoods, spinach, good for your Koi? The answer is quite fascinating.

Can Koi eat spinach? You can feed your Koi fish spinach. This dark leafy green helps supplement your fish’s diet with essential nutrients. Best of all, your fish will eat this healthy food right up. It’s a great addition to their diet and recommended by many Koi fish owners.

If you want to add variety to what your Koi eats, then spinach is a great place to start. However, this barely scratches the surface of supplementing your Koi’s diet. Keep reading to find out all the best tips for feeding your Koi spinach and other people food.

The benefits of feeding your Koi spinach

If you recall the cartoon Popeye, his immense strength and vitality came from eating spinach. Feeding your Koi spinach won’t help them grow comically oversized muscles like Popeye, but they will give your fish some of those coveted health benefits.

Below you’ll find the top benefits of feeding your Koi spinach.

1. It has antimicrobial properties

This means that everyone’s favorite dark leafy green helps rid the body of damaging microorganisms. These microorganisms such as mold and bacteria can find their way into your Koi’s body.

But spinach’s antimicrobial properties works on a cellular level to eradicate these damaging organisms. It’s loaded with vitamins.

Consider spinach a superfood that’s not just great for human consumption. Your Koi get all the same nutritional benefits as we do. This includes vitamins A, C, and K. Spinach is also an excellent source of folic acid which helps with cell function.

2. It contains necessary minerals

It’s not always easy to get a sufficient amount of minerals in your Koi’s diet daily. But if your fish need a boost of iron and calcium, then provide your Koi with some spinach.

3. It contains antioxidants

These free-radical fighters are a current health trend- but for a very good reason! Spinach is loaded with antioxidants. This helps keep your Koi’s cells healthy. Some studies suggest that when fish consume an antioxidant-rich diet, they have more energy.

4. It’ll be your Koi’s favorite food

A delicious treat and healthy? It sounds too good to be true, but it’s not. Koi, as well as many other fish species, favor spinach. This is important if you are looking to transition from store-bought food to whole foods.

Since Koi enjoy spinach, it makes for an easier transition when acclimating your fish to new foods.

How to prepare spinach for you Koi

Now that you know your Koi fish will go crazy for spinach, you may wonder what’s the best way to serve this vegetable. Fortunately, feeding spinach to your Koi is as easy as it can be.

To serve spinach to Koi, you can simply throw a handful of fresh, washed spinach into the water. There’s no need to cook it. After all, in the wild, fish only eat uncooked plants. There’s also no need to chop spinach for your Koi.

Your fish will nibble on the spinach leaves until they are all gone. Some Koi owners prefer to blanch the spinach before feeding it to their fish.

This is because the spinach is softer and easier to eat, but it is not necessary. If you wish to provide your Koi with blanched spinach, pour boiling water onto the spinach and let it sit for 30 seconds. The hot water wilts the leaves, giving the spinach a softer texture.

Want to provide your Koi with spinach in an extra special way? Make your own fish food pellets. It doesn’t take much effort, tastes great, and gives you peace of mind knowing your Koi fish are eating whole, natural foods.

Blend together 1/2 cup of spinach, 1/4 cup chopped carrots, 1 cup of wheat germ, a clove of crushed garlic, and 1/4 cup of your Koi’s favorite fruit. Once it is blended into a paste, form the dough into small patties and bake at 375 degrees Fahrenheit until the patties harden.

They can be stored in the fridge, or frozen to last even longer.

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The benefits of feeding your Koi people food

Feeding your Koi people food is fun, but did you know it can help improve your fish’s quality of life? Below you’ll find the top benefits your Koi fish get out of snacking on our foods.

It helps fulfill nutritional needs.

Worried that your fish are not getting the dietary requirements they need? You’re not alone. Fortunately, you don’t have to waste precious time reading the backs of fish food labels.

Instead, provide your Koi with nutritionally dense human food. This is a lot easier than hunting for the perfect fish pellet or loading up on supplements.

Your Koi’s dietary needs are not too far off from our own. They need protein, which aids in growth and replenishes cells. They need healthy fats to help absorb vitamins.

Carbs are also a necessity; they keep your fish energized. And of course, your fish need vitamins, especially A, C, D, E, and K to help support a healthy nervous system.

Since our dietary needs include the same elements, it’s easy for us to determine which foods will provide the proper nutrition for our scaly friends.

It offers a variety.

Would you want to eat the same old boring sandwich every day? With all the delicious food options out there, the answer is surely no. So why is it acceptable to feed pet fish the same food pellets day after day? Instead, offer your Koi a variety of people food.

First of all, a variety of food is excellent for your Koi fish’s health. Your fish can eat a wide range of food, each with its unique nutritional benefits. Sustenance is always better when it is sourced from whole, minimally processed foods.

When compared to highly processed pellets, it’s no competition. Additionally, a variety of food keeps your fish entertained. Sure, even fish can be excited to try new foods. It also reflects their dietary habits in the wild, since they eat from many different food sources.

The best people food for your Koi

Before you decide to share your lunch with your Koi, it’s important to know which food options are best since not everything we eat should be thrown to your Koi. Below you’ll find some great options for your fish.

Vegetables

Unlike some picky children, Koi go crazy for their veggies. They love leafy greens like lettuce, kale, and of course, spinach. They also love carrots, peas, broccoli, and even garlic!

Fruit

There’s nothing like biting into a juicy piece of fruit, and your Koi certainly feel the same. Offer your Koi orange slices, grapes and melon. They also enjoy savory fruit like peppers and tomatoes.

Meat

Like humans, Koi are omnivores. Some occasional meat will give your fish a protein boost and they’ll love the taste. Feed your koi some worms, shrimp, and crab meat.

These are the most popular options you can provide for your Koi. However, there are so many options available. The best method is to stick with whole, natural foods that come straight from the Earth.

Tips for feeding Koi

Now that you know what to feed your koi, it’s important to know how to feed your Koi. There’s more to it than just dumping food in the water and walking away. Below you’ll find tips on how to properly feed your Koi.

Properly prepare your Koi’s food.

When it comes to preparing your Koi’s food, it’s best to keep it simple. Fruits are perfectly fine served raw, just remember to prepare it in bite-sized pieces. You can also serve vegetables raw. If you prefer to offer cooked vegetables, try steaming or blanching the food.

Avoid cooking methods that include additional fats. It is not necessary for your Koi’s diet. Similarly, you can provide most types of meat raw, but if you want to cook it, opt for steaming or boiling.

Don’t overfeed your Koi.

Sometimes, it’s hard to resist overfeeding your Koi, especially when they beg at the water’s surface so politely. Remember that overfeeding can leave your fish feeling unwell. Excess food causes weight gain and lethargy. Also, overfeeding leads to more fish waste.

Your pond will get dirty more quickly and negatively affect the water quality.

Don’t underfeed your Koi.

Life is hectic. Sometimes, we are so busy, it’s easy to forget to feed our Koi. However, they are living creatures that depend on us humans for survival. An underfed Koi will also suffer from lethargy from not being properly fueled.

If your Koi are frequently underfed, they can lose weight, develop deformities, and have some strain on their organs.

Promptly remove uneaten food.

Koi don’t usually leave leftovers, but if you overfeed your Koi or provide a meal they don’t like, then remember to discard any uneaten food. Eventually, leftover food will start to decompose in the water and grow harmful bacteria. This bacteria negatively affects your Koi’s water quality.

Human foods to avoid feeding your Koi

Not everything we eat is suitable for your Koi. Below you’ll find the foods to avoid feeding your fish. They will eat just about anything, so it’s important to know what’s harmful to your Koi’s health.

High-carb foods

Complex carbohydrates in fruits and vegetables are perfectly fine for Koi. However, foods high in simple carbs should be avoided. They offer no nutritional benefit and can harm your Koi’s health if fed in excess. Simple carbs include bread, rice, pasta, cookies, crackers, and cereal.

High-Fat foods

Like carbs, Koi fish also need fat in their diets, but only minimally. Too much fat consumption can cause health issues. It’s best to avoid fried foods or food cooked in oils. Also, high-fat meat should be kept to a minimum. This includes beef, pork, and animal skin.

Processed foods

These types of foods are not part of a healthy diet. Processed foods are often loaded with sodium, fat, and sugar. Also, they usually contain a lot of hard to pronounce ingredients. Your koi fish does not eat processed food in the wild, so it’s best to refrain from offering it.

Try to cut these unnatural foods out of your diet as well!

Wrap-up

Koi will eat just about anything, but it’s best to provide natural, nourishing food options. Stick with fresh fruits, lean meats, and lots of veggies, including everyone’s favorite dark, leafy green- spinach. Your koi will love eating a healthy, varied diet, and have fun taste-testing new options.

#Fish keeping #Aquariums #Pets #Aquarium Tips

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megadarkbouquettidalwavethings · 7 years ago

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Obesity Diet: What To Eat And Avoid To Manage Obesity

Highlights

About 3.4 million people die each year due to overweight and obesity

Obesity is condition characterized by excessive body fat

Obese people are more prone to diabetes, cardiovascular diseases & cancer

There are so many advantages of inhabiting in the modern urban world. Better technology, advanced networks, community and infrastructure- everything seems to be taking a step ahead, except our health. With the modern lifestyle, one has become susceptible to a host of diseases and medical conditions which were not even heard of, some two decades back. Obesity is one such condition that is fast becoming one of the most rampant medical concerns across the globe. In 2014, more than 1.9 billion adults were overweight. Of these over 600 million, or 13 percent of the global population, were obese. About 3.4 million people die each year due to overweight and obesity. The numbers are only worsening with each passing year.

Obesity is a condition that is characterized by excessive body fat that increases the risk of many health problems. The problem is not the body weight alone. Obese people are more prone to diabetes, cardiovascular diseases, cancer, stroke, dementia as compared to their lean or healthy counterparts.

Causes Of Obesity

Obesity is a complex condition which could trigger from a variety of reasons. Sometimes, two or more prevailing disorders in the body can also result in excessive accumulation of weight. While sometimes it is only because of poor dietary choices and sedentary lifestyle.

According to experts, here are a few common causes of obesity:

1. Genetics

Obese parents are more likely to have obese offsprings than lean parents. Several studies in the past have proven that the obese genes express themselves dominantly onto the genes of their children.

2. Junk Food

Junk food is touted to be one of the prime causes of obesity. Consumption of tall greasy burgers, crispy fries, pasta, noodles or aerated sodas can take a toll not just on your weight but your heart and sugar glucose levels too. The junk food which is highly processed, made with second grade and refined ingredients are the ones to watch out for.

(Also Read: What Is Junk Food? Why Is It Bad For You?)

Obesity Diet: Junk food is touted to be one of the prime causes of obesity.

3. Food Addiction

Indulging in junk food once in a while is fine. But the constant cravings and the need to appease the temptations is a risky zone. Food addiction is characterized by people having no control over their eating behaviors or getting a sense of relief only when they have tucked in something greasy or sugary.

(Also Read: Does Food Addiction Really Exist?)

Obesity Diet: The constant cravings and the need to appease the temptations is a risky

4. Side Effects of Medication

Obesity could be a side effect of certain medication too. Certain diabetes medication, antidepressants, antipsychotics have been infamously linked with weight gain in the past.

Obesity could be a side effect of certain medication too

5. Insulin

Insulin hormone plays a crucial role in smooth functioning of the body. It uses sugar (glucose) from carbohydrates in the food we eat for energy or to store glucose for future use. Insulin helps regulate energy storage, and makes sure the level of sugar in the blood is never too high or low.Insulin also has an important engagement with fat cells. Impaired insulin can result in elevated insulin levels, and energy getting stored in fat cells instead of it being used for other functions. It can cause high blood glucose too, which can also trigger diabetes. This is why diabetes and obesity are closely interlinked.

6. Hormonal Issues

Leptin is a hormone produced by fat cells. The hormone sends signals to the hypothalamus (the part of our brain that controls food intake) that we’re full and need to stop eating. When the leptin isn’t working as it should, brain becomes resistant to the signals and the body doesn’t understand when to stop.

7. Food availability

According to a latest study, children who live around in the vicinity of many cafes and food outlets are more prone to obesity. Nowadays, access to junk food is getting easier day by day. Your favourite burger and pizza is in fact just a call away. In this scenario, it becomes all the more difficult to keep obesity at bay.

Obesity diet: Nowadays, access to junk food is getting easier day by day

8. Sugary Foods

Experts around the world have time and again reinforced the fact that sugary food does no good to the body. In fact, some of them also brand it as the worst part of modern diet. When consumed in excess sugar, it starts getting stored as fats and increases the body mass. Excess fructose consumption causes insulin resistance and elevated insulin levels too. All of these factors combined ultimately results in obesity.

(Also Read: Does Having Sugary Food Cause Diabetes?)

Obesity diet: Sugary food does no good to the body

Effects of Obesity

A person is identified obese when the Body Mass Index(BMI) is 25 or greater. BMI is body mass index, an index commonly used for classification of obesity. BMI is a person’s weight in kilograms divided by the square of his height in meters (kg/m2). The excessive body fat increases the risk of serious health problems. Some of the problems that obesity is often linked to are:

1. Cardiovascular disorders

2. Diabetes

3. Hypertension

4. Chronic back pain

5. Osteoarthritis

6. Depression (due to ridicule, social bias, rejection, and humiliation)

The excessive body fat increases the risk of serious health problems

Steps You Must Take If You’re Overweight Or Obese

From children to adults, obesity sees no age and can affect anybody. Re-organising your kitchen, swapping the fat-laden unhealthy junk with nutrient-dense food is the best gift you can give to yourself.

Consultant Nutritionist Dr. Rupali Dutta gives out a few pointers that are a must to follow for a perfect obesity diet.

1. Swap refined carb sources for whole grains. A whole grain is a grain of any cereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm. A whole grain manages to retain all the nutrients that are processed in the refining. Stock up on whole grains like bajra, ragi, maize and jowar and use them often. Try red, black and brown rice instead of white rice .You can use these whole grains for breakfast porridges.

Swap refined sources for whole grains

2. Just like grains, whole dals are also a better bet than the washed dals. Rajma, and chana dals are some of the healthiest dals you can fill up your shelves with. You can cook them, have them in sprouts or in soups.

3. Avoid red meat and opt for lean meat like chicken and salmon. Adding protein with every meal could prove to be a game changer for anyone trying to lose weight.

Avoid red meat and opt for lean meat

4. Load up on seasonal vegetables. They provide both soluble and insoluble fibres in addition to vitamins, minerals and antioxidants.

Load up on seasonal vegetables

5. Stay away from trans fats as they are one of the biggest culprits of growing instances of obesity globally. Fast food, instant food, fried junk, cookies, pasta, burger and noodles- these trans-fats are spread all across us.

6. Sugar intake should be less than 10% of your total calories; for a normal weight woman who needs 1900Kcal/day, this is about 10 -11 teaspoons of sugar. Below 5% would be better. A lot of foods have natural sugar hidden in them too, so one has to be mindful of that as well.

And lastly, skipping meals is never a sustainable way to go about obesity management. Three balanced meals are a must for everyone.

Obesity Diet Chart

A healthy and balanced diet is not just a key to optimum weight but for a healthy lifestyle in general. According to Macrobiotic nutritionist Shilpa Arora, it is all about a healthy start, post which everything starts falling to place. “One must up the intake of proteins and fibres. Even while on a weight reduction diet, one must not shun the importance of good fats. The kind of fats that are to be shunned are the ones coming from junk or processed food. Staying clear of unnatural sugars is also one major step towards optimum weight.”

Dr. Simran Saini, Nutritionist at Fortis Hospital says, “Obesity management is not a cakewalk. There are many physical and psychological changes that need to be addressed. A good diet must be complemented with a good fitness regimen. As far as diet is concerned, one should definitely steer clear of all sources of trans-fat to begin with and make him/her a diet chart, and resolve to stick to it.”

Dr. Simran also gave us a sample chart, an obese person may take a hint from. The simple obesity diet chart can be modified further too, as per availability of ingredients.

Morning – Breakfasts make for one of the most crucial times to get the metabolism racing. According to Dr. Simran, a pudina chatni sandwich made with whole wheat bread could be a perfect start to the morning. A bowl of fresh cut fruits along with it is also not a bad idea.

Afternoon -Lunch time could comprise of simple roti, a bowl of vegetable and dal. Dal is filled with protein. Protein is essential for weight loss and muscle repair. Since protein takes time to digest, it keeps you satiated for long and thereby preventing you to binge on fattening foods.

Evening – In evenings, you can have your antioxidant boost with a cup of tea. You can also team them with fibre-rich whole wheat biscuits. Make sure you stay away from the sugary cookies.

Dinner – For dinner, you can have chapatis, vegetables and swap the dal with vegetable salad.

All these steps are just a way ahead to a healthier path. A healthy diet must be complemented with adequate exercise and workout. Constant monitoring of weight, family support, and amicable environment also play their own part.

The post Obesity Diet: What To Eat And Avoid To Manage Obesity appeared first on Breaking News Top News & Latest News Headlines | Reuters.

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shtfandgo · 7 years ago

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New Post has been published on SHTFandGO Survival and Emergency Supplier

New Post has been published on http://www.shtfandgo.com/2017/07/19/35-emergency-foods-you-should-stockpile/

35 Emergency Foods You Should Stockpile

Modern life has led people away from their backyard gardens and well-stocked root cellars. These once farmhouse staples helped ensure that families could feed themselves no matter how long the road to town was, what the weather was like, or their economic situation.

While access to grocery stores makes it seem like there’s no need to worry about keeping food on the table, there are many potential emergencies that could happen: losing your job, blizzards, or even economic collapse. These things could leave your family without a secure food source. Even if you don’t live in a farmhouse it’s easy and wise to stockpile emergency foods.

Below you’ll find a list of 35 emergency foods you should be stockpiling. With all of these foods on hand, you’ll be eating well no matter what happens.

1. Flour/Wheat Berries

Obviously, flour is a staple of the modern diet, but there are a few things to consider before running out and buying big bags of it. First, whole wheat flour doesn’t store well. The oils have been released from the wheat berries and it can go rancid quickly. Second white flour offers little nutritional value. For these reasons, the best option may be to purchase whole wheat berries which store well while retaining their nutrition, especially those in #10 cans. Whole wheat berries can be easily turned into flour with a hand crank mill, they can be cooked whole as hot cereal, or they can be added to soups and stews. Wheat berries can also be planted.

2. Salt

Salt is so much more than a seasoning. In a survival situation it is essential to preserving food. It can be used to salt meats and pickle or can garden produce.

3. Sugar

This is another essential preservative. With sugar, it’s easy to put up fruit and jam for winter.

4. Honey

Honey is more than just a tasty treat! It’s natural preservative, immune system booster, antibacterial, and anti fungal. Make sure you get real honey and not the fake stuff.

5. Baking Soda

It’s cheap and absolutely worth stocking up on. It’s an important leavening agent in many recipes and can be combined with a little vinegar and used in place of eggs in quick breads and cake recipes. It also makes a good, natural cleaner and deodorizer. It’s just over a dollar a pound.

6. Baking Powder

Another leavening agent, baking powder is an important part of many recipes. It’s also cheap and easy to store.

7. Dry Yeast

It may be advisable to store both bread yeast as well as yeast for brewing beer or wine. Even if you have these on hand, it’s also important to learn how to make sourdough or wild yeast starters so that you could make your own bread even if your supply ran out.

8. Dehydrated Milk

It may not be as tasty as fresh milk, but dehydrated milk can add essential fats and proteins to your diet in a survival situation. It’s also important for many recipes that just wouldn’t be the same with water, plus it lasts a long time.

9. Rendered Lard

Modern recommendations are to freeze lard, but not that long in the past it was commonly just kept in canning jars or crocks and even used to preserve meat. If you’re making lard at home, make sure you render it, removing all the perishable parts.

10. Vegetable Oil (olive, coconut, etc.)

Vegetable oil can add important fats to a survival diet and is important for many dressings and sauces. It’s also great for many herbal preparations and soaps. Oil doesn’t last forever so it’s a good idea to rotate your stock or at least regularly check and make sure your oils haven’t gone rancid. I’m a big fan of Nature’s Way Coconut Oil.

11. Dried Flint/Dent Corn

Flint or dent corn are varieties that are grown to be dried, ground, and used as a grain not sweet corn. They last virtually forever and are easy to grind to make cornbread, tortillas, grits, etc. Plus you can plant some to grow more as needed.

12. Pasta

While you can always make your own pasta, having some on hand is convenient in an emergency. It offers a quick and filling meal, plus it’s fairly lightweight and easy to store.

13. Cereal

Many families are accustomed to eating cereals, but they’re also important because they’re fortified. Most cereals contain a large part of your daily vitamin requirements.

14. Popcorn

Plain popping kernels are easy to store and great for keeping spirits high. For the amount of space they take up, they offer a lot of snacks.

15. Instant Potatoes

Instant potatoes offer a lot of benefits for little cost. They’re filling, cheap, last practically forever, and are lightweight and small in storage. They also only require boiling water, so you won’t use much fuel making them.

16. Crackers

Crackers can help create a sense of normalcy in a survival situation. They are also great for stretching meals. Things like soup are much more filling with a handful of crackers.

17. Canned Meat/Fish (chicken, turkey, tuna, salmon)

Canned meat and fish are convenient and require no cooking or extra water. They can be added to any meal or eaten as is.

18. Dried Meat/Pemmican

Canned meat and fish are healthy and tasty, but they’re much heavier and bulkier than their dried or smoked counterparts. Consider adding beef jerky or pemmican to your home food storage at the bare minimum. Both are shelf stable and easy to make at home.

19. Dried Bone Broth (aka portable soup)

It may sound weird, but people have been making this portable soup for centuries. It was a favorite among woodsmen, travelers, soldiers, and even housewives. It’s super convenient, but unlike modern bouillon, it’s incredibly nutrient dense and easy to make at home.

20. Bouillon Cubes

While not as nutritionally dense as bone broth, bouillon may still be worth storing. For little cost and space, it adds a lot of flavor to meals. It can be tossed in with rice, used to make gravy or sauce, or even cooked with instant potatoes. Be sure to get chicken and beef cubes.

21. Seasonings

Seasonings are important to both everyday meals and food preservation. Everyone will be sick and tired of the food stores very quickly if there’s no seasonings for different meals. Keep what your family loves and regularly uses on hand, plus ones for canning, like pickling spices.

22. Beans

While they take quite a bit of time to cook, they’re easy to store, very cheap, and full of protein. Another consideration is that in a long term survival situation, they can easily be planted to replenish food stores.

23. Lentils

While often overlooked, lentils are an excellent, versatile source of protein. They’re also light and cook much faster than beans.

24. Textured Vegetable Protein

TVP is sometimes thought of as being just for vegetarians, but in an emergency it’s great to have around. TVP is full of protein, super lightweight, and has almost no flavor. It can easily be seasoned on its own or mixed with a traditional dish to stretch more valuable foods. If you can’t find it at the store, you can find it on Amazon.

25. Rice

It’s great for filling side dishes or as the base for a simple meal. When stocking up on rice, consider that while brown rice is much more nutritious, its shelf life is much shorter–about a year. This is because white rice has been processed to remove much of the natural oils and proteins found in brown rice.

26. Oatmeal

Oats are another great option for stretching other foods. For examplem they can be mixed with meat or beans to make burgers or tossed in bread recipes. Obviously, they also make a great hearty, cold weather breakfast combined with some dried fruit and nuts or seeds.

27. Seeds (pumpkin, flax, chia, sunflower)

Many seeds offer tons of nutrition and are light, easily stored, and tasty with a little salt or seasoning. Chia and flax seeds are notable for their Omega-3s.

28. Nuts

Storing nuts and/or trail mix can be an excellent choice for a quick, protein-packed snack without the need to cook.

29. Peanut Butter (or other nut butter)

Especially if you have kids, peanut butter can offer a sense of normalcy and quick protein. Note that the dehydrated peanut butters on the market are nice and light but offer less fat than traditional peanut butter. If you have a grinder, you could also store peanuts and process them as needed.

30. Dehydrated Fruit

Store bought dried fruit can be quite expensive, but it’s easy to make at home. Simply cut up your fruit of choice into fairly small pieces and place the in a dehydrator. You can also experiment with fruit leathers. All you need is fruit puree spread in a thin layer on a dehydrator tray. Great combinations include applesauce and blackberries, strawberries and bananas, and peaches and raspberries.

31. Dehydrated Vegetables

While canned vegetables certainly have their place, dehydrated vegetables are often an awesome choice because they’re lightweight and take up much less space. Corn, sweet peppers, and tomatoes are all good options. Just like with fruit, these will be cheaper to make at home.

32. Canned Fruits & Vegetables

They’re full of important vitamins and will last for extended time periods. They also usually have quite a bit of liquid as another small source of clean water to keep you hydrated. Tomatoes are especially important, either diced or whole, as they can be used to make a variety of meals, condiments, and sauces.

33. Pasta Sauce

Pasta sauce and a box of pasta are one of the quickest, easiest meals to make in an emergency. It can also be used in a variety of other meals.

34. Coffee

Many people would have a hard time giving up their morning coffee, even in an emergency situation. Having at least some coffee on hand can make a rough time a little bit easier. Coffee grounds can then be re-used in the garden or to scrub things for cleaning. You can even put them in homemade soap for a built in scrubber.

35. Tea

Even if you don’t typically drink tea, it’s a good idea to store some. Tea takes up very little space and offers a flavorful caffeine boost. Plus, tea is antibacterial and can be used to clean small cuts. Herbal teas are also a good idea for their many medicinal uses. I really like this black tea.

These basic pantry staples are truly valuable emergency foods. No matter where you live or what your situation is, it’s important to be prepared for disaster. Keeping nutrient-dense foods on hand can help keep your family healthy and happy no matter what’s going on in the world around you.

#Emergency foods #Long term foods #Food Storage

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heilpraktiker-hannover · 7 years ago

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Sugar-Free Diet Plan, Benefits & Best Foods

Sugar-Free Diet Plan, Benefits & Best Foods draxe.com | June 17, 2017 02:00 AM According to research done by the U.S. Department of Agriculture, although Americans appear to be consuming less sugar today than in the previous couple of decades, average sugar consumption in America is still around 94 grams per day, or 358 calories. ( 1 ) That’s a lot of sugar, but it doesn’t have to be this way. In fact, you can even follow a sugar-free diet to help lower this number greatly. A great deal of research has shown that removing sources of excess sugar from your diet not only helps with weight loss, but can also reduce your risk for common health problems like type 2 diabetes, digestive problems, autoimmune conditions and more. What can you eat that has no sugar in it but is still satisfying? Proteins — like grass-fed meat, eggs or fish, for example — lots of veggies, healthy fats, nuts, seeds and other detoxifying foods are where you’ll get the bulk of your calories when eating a low-sugar or sugar-free diet. While the transition away from eating lots of sugar might seem hard at first, provoking cravings and even other symptoms that can mimic a “withdrawal,” within a few weeks you’ll likely see your efforts start to pay off. High sugar consumption can increase inflammation, mess with hormone production, rob you of energy, and even interfere with your mood and sleep. That’s why kicking your sugar addiction , replacing “empty”calories with nutrient-dense ones, will noticeably change you how you feel, both mentally and physically, in many ways. What Is a Sugar-Free Diet? A sugar-free diet is one that typically limits all sources of added sugar (like soda, snack bars and desserts, for example) and hidden sugar foods , and it sometimes also encourages a reduction in high-carbohydrate foods (like grains or fruits) that can still be healthy but do contain natural sugars . There isn’t just one way to eat a low-sugar diet, but rather a variety of different plans depending on your goals and preferences. You might choose to eliminate basically all sources of sugar from your diet, including things like fruit and even some veggies, or to only eliminate sweetened processed foods that are high in empty calories. ( 2 ) Either way, there are lots of benefits to consuming more satisfying, nourishing foods in sugar’s place, such as lean proteins and healthy fats. Another perk is that most low-sugar or sugar-free diets don’t require calorie counting , since eliminating processed foods is usually enough to produce results on its own. ( 3 ) Some of the benefits of reducing your sugar intake in place of eating more whole foods include: Help with losing weight and preventing obesity ( 4 ) Lowered risk for type 2 diabetes or prediabetes Gaining more energy Having more stabile moods Reduced risk for inflammatory digestive conditions, such as irritable bowel disease (IBD), Crohn’s disease, candida, IBS and intolerance to wheat/gluten or FODMAP foods — many also notice less constipation, diarrhea, stomach bloating or acid reflux When sugar contributes to obesity, a sugar-free diet lowers risk for conditions related to metabolic syndrome , such atherosclerosis, hypertension and heart disease Possibly less risk for cancer Protection against fatty liver disease Better protection against other common conditions related to inflammation, weight gain and nutrient deficiencies like hemorrhoids, kidney stones, peptic ulcer, PMS, autoimmune diseases, polycystic ovarian syndrome, and neurological diseases like dementia or Alzheimer’s disease In order to reduce your sugar intake and deal with cravings for sweets or refined carbohydrates — a very common problem among most people looking to lose weight or improve their eating habits — there are five main steps I recommend taking, which are discussed in more detail below: How A Low-Glycemic, Sugar-Free Diet Works Why is a high-sugar diet bad for you ? Sugar can change the gut microbiota in a way that increases intestinal permeability, increasing inflammation. It can also contribute to overeating and obesity, causing many negative changes in the body. Eating a low-sugar, low-glycemic index diet can help balance your blood sugar levels throughout the day, prevent insulin resistance (one long-term effect of a high-sugar diet), protect you from fatty liver disease and heart disease, control your appetite, and keep you fuller and energized for longer. A low-sugar or sugar-free diet is very similar to what’s called a “low-glycemic index diet.” The definition of the glycemic index (GI) is “a measure of the blood glucose-raising potential of the carbohydrate content of a food, compared to a reference food (generally pure glucose, or sugar).” A food’s GI number tells you how quickly the food is converted into sugar once you eat it; the higher the GI number, the more drastically the food will cause your blood sugar level to increase. All carbohydrates increase blood glucose (sugar), but this doesn’t mean that all carbohydrates are necessarily unhealthy and should be avoided. Sugary, processed foods impact blood glucose levels a lot more than whole, unprocessed foods. For example, table sugar, white bread, white rice, white potatoes, white flour and all other types of sweeteners have high GI values. ( 6 ) Factors that determine a food’s GI value include how much sugar the food contains, how processed it is, the fiber content and what other types of foods it’s paired with (this determines “the glycemic load”). The types of high-GI foods that contain lots of added sugar and/or refined grains that you should remove from your diet include: refined grain products made with white flours most breads, processed breakfast cereals, cookies, snack bars, cakes, desserts, etc. sweetened dairy products sweetened beverages, such as soda and bottled juices all types of table/cane sugar Sometimes all other natural sweeteners should be excluded too depending on the state of your health, like honey, syrups, molasses, etc., and in some cases, other sweet ingredients like dried fruits (raisins, craisins and dates) and starchy root vegetables (like white potatoes, beets or winter squash) need to be limited in order to see results. How does a sugar-free diet compare to the ketogenic diet and other low-carb diets? If you exclude all sources of sugar from your diet, you’re already on your way to eating a low-carb diet, since sugary foods provide the body with high amounts of glucose. Once glucose supply is reduced, the body burns fat for fuel instead of glucose from carbohydrates or sugar. When sugar is taken out of the equation, your carb intake then depends on how many grains, veggies, legumes and other sources of carbs you still eat in proportion to fats and protein. The ketogenic diet is a very low-carb diet that includes virtually no sugar and only about 20–50 grams of net carbs daily. The majority of calories on the keto diet come from fats, like coconut oil, butter or fattier cuts of meat. Sugary, high-carb foods are eliminated, including grains, fruit, dairy and beans. A sugar-free diet is one type of low-carb diet plan, among many different variations. How many carbs are typically in a low-carb diet ? It depends a lot on the individual plan being followed, but most moderate plans range from about 50–130 grams of net carbs daily. Usually the lower the carb intake, the faster that weight loss will happen. However, a very low-carb diet isn’t always sustainable for some people or realistic, so a moderate low-carb plan may be a better fit. What Natural Sugars Are Necessary for Health? If you’re looking to start a low-carb or sugar-free diet, you may be wondering if you’ll still eat enough “healthy carbohydrates” to keep your body functioning properly. While it’s true that we all need at least some carbohydrates in order to fuel physical activity, repair damaged tissue, and supply our bodies and brains with energy, the amount we need is less than most people typically consume. Here are some of the reasons that you’ll want to keep at least some carbohydrates in your diet, which may include some natural sugars found in things like fruits or veggies: Plant-based foods that contain carbohydrates, and sometimes natural sugars, also provider dietary fiber. Fiber does not actually get fully digested once consumed, which is why people following a low-carb diet usually don’t count grams of fiber toward their net carb intake. Net carbs are the grams of carbs left over when grams of fiber are subtracted from the total amount. Fiber is needed for digestive health, cardiovascular health and controlling appetite hormones. Fiber is also typically found in low-calorie foods that are high in vitamins, minerals and antioxidants. For example, high-fiber foods include leafy green veggies, berries, apples, beans, seeds avocados and sweet potatoes. Not all of these foods are “sugar-free,” but the sugar they do contain is naturally occurring and often not a problem considering all the other nutrients available in the food. The whole foods described above are low in calories but good sources of electrolytes, like potassium and magnesium, as well as antioxidants like carotenoids, beta-carotene, lycopene, vitamin E and vitamin C. Compared to a sugar-free diet, what foods would be included in a grain-free or wheat-free diet? A grain-free diet/gluten-free diet eliminates all grains, especially wheat, but this doesn’t mean it’s necessarily low in sugar. Gluten is a protein found in wheat, barley and rye. A gluten-free diet therefore removes all sources of these grains, including most baked goods, bread, rolls, desserts, cereal, etc. A grain-free diet takes things a step further and also removes ALL other grains, like quinoa, oats, buckwheat, etc. If sugar is also removed from these diets, then it’s basically the same thing as eating a low-carb diet. Best Low-Carb, Sugar-Free Foods Healthy Protein Foods : Grass-fed beef, lamb, venison or other game Free-range poultry like chicken or turkey High-quality protein powders, including bone broth, collagen, whey protein (ideally from raw goat milk) or pea protein Lentils, beans and other legumes (ideally soaked and sprouted to help with digestion) Wild fish like salmon, mackerel, tuna, etc. Organic natto or tempeh (fermented soybean product) Raw milk and fermented dairy products like kefir or yogurt Free-range eggs Raw cheese High-Fiber Foods (may contain small amounts of natural sugars): Cruciferous veggies like cabbage, broccoli, Brussels sprouts, etc. Other veggies (aim for a combination of cooked and raw) like bell peppers, cucumber, carrots, green peas, okra, turnips, squash, zucchini, asparagus, tomatoes, mushrooms, artichokes, etc. Chia seeds and flaxseeds Avocados Coconut flakes Berries Beans like black beans, navy beans, adzuki, lentils, lima, split, mung, etc. In moderate amounts, whole grains like quinoa, brown rice, oats, amaranth, buckwheat, teff, farro, etc. In smaller amounts, other fruits that are a bit higher in sugar, like apples, bears, figs, prunes, oranges, grapefruit, melon or kiwi Healthy Fats: Coconut oil, milk, butter or cream Real virgin olive oil Grass-fed butter Nuts like walnuts, almonds, cashews, Brazil nuts, etc. Seeds like chia, flax, pumpkin, sunflower, etc. Avocado Other oils like MCT oil , palm fruit oil, hemp seed, flaxseed, avocado oil, etc. Sour Foods, Probiotic Foods & Other Detoxifying Ingredients: Cultured veggies like salted gherkin pickles, olives or kimchi Kombucha or coconut kefir Natto, tempeh or miso Kvass Raw cheese Lemon and lime juice Apple cider vinegar (use some in salad dressing or in water with some lemon juice) Bone broth All fresh herbs and spices, like ginger, garlic, parsley, oregano, turmeric, etc. Stevia (extract, green crystalized or drops). Stevia is a no-calorie, natural sweetener that makes a good sugar substitute in recipes. Use it in drinks or on foods in place of regular white table sugar. The Sugar-Free Diet Plan How to Cut Out Sugar (Sugar Detox Tips): Principles of a Sugar-Free Diet Avoid eating foods with the following types/names of sugar and sweeteners: white granulated sugar, dextrose, fructose, brown sugar, confectioner’s powdered sugar, corn syrup and high-fructose corn syrup , invert sugar, lactose, malt syrup, maltose, molasses, nectars (for example, peach or pear nectar), raw sugar, sucrose and others. Aim to eat balanced meals that include a healthy source of protein, some veggies and some healthy fat. This combination will help keep you more satisfied, energized and focused throughout the day. If you include some carbohydrates, try to make it a complex carb that has some fiber, and keep an eye on your portion sizes. Don’t drink your calories. Avoid soda, juice or artificially sweetened drinks . Instead of adding sugar to beverages, try consuming plain water, seltzer, herbal tea, bone broth or black coffee. In moderate amounts, unsweetened coconut milk or water can also be a good choice. Sugar-Free Meal Ideas: For breakfast — unsweetened oats with nuts, seeds, coconut milk, stevia and cinnamon; avocado toast with hard boiled eggs; unsweetened goat’s milk yogurt with grain-free granola; a homemade green smoothie . For lunch — a large salad with sliced chicken and avocado; some quiche with soup and a salad; a salmon or turkey burger; homemade brown rice bowl with veggies and beans. For dinner — a palm-sized serving of steak with veggies, and possibly some rice or quinoa; a piece of fish with salad, veggies and half a sweet potato; a burrito, tacos or empanadas made with chorizo and veggies; balsamic chicken with tomato and mozzarella; brown rice, broccoli and chicken stir-fry. Precautions When Following a Sugar-Free Diet Depending on how many carbohydrates you continue to consume once cutting out sugar, you may notice some side effects when changing your diet. Usually these will go away within one to three weeks as your body gets used to eating less processed foods and consuming more healthy fats and fiber. You may want to transition into a lower-carb, sugar-free diet gradually in order to help your digestive system and appetite adjust. While altering your diet, it isn’t unusual to temporarily experience some of the following side effects: Low energy or fatigue Digestive issues like bloating or gassiness Cravings Brain fog Changes in your sleep and appetite Final Thoughts on a Sugar-Free Diet A sugar-free diet is a diet that excludes added sugars and most processed foods. This type of diet is similar to a low-glycemic index diet and low-carb diet in that it helps reduce your body’s reliance on glucose (sugar) for energy. Benefits of a sugar-free diet include weight loss, helping normalize blood sugar , preventing insulin resistance, reducing cravings, giving you more energy and keeping you feeling fuller for longer after eating. To reduce the amount of sugar in your diet, try focusing on making some of the following changes: Reduce or avoid sugary foods like cookies, cakes, candy and soft drinks; pair carbohydrates with proteins and healthy fats to make your meals more satisfying; consume unprocessed complex carbs instead of simple carbs; lower your intake of flour and white refined grains; eat more high-fiber foods like veggies, beans, legumes, nuts and seeds; and eat smaller amounts of starchy foods like white potatoes, white bread, rice, etc. Read Next: Benefits and Risks of a Low-Carb Diet — and How Low Is Too Low? From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I’m offering a free webinar on all things leaky gut. Click here to learn more about the webinar. Original Page: https://draxe.com/sugar-free-diet/ Shared from Pocket

#-newsletter #-ideas #-video #Heilpraktiker #Naturheilkunde #alternative Medizin

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joyfullyspeedyobservation-blog · 7 years ago

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3 Super Tips develop Bigger Arms Rapidly

TestFactor Eat well on days that you wish to build bulging. Consume a large amount of nutritionally dense calories about 60 minutes before start your routine. This does not mean that you eat too much, but eat extra than you normally do about the days be careful to go health and fitness club. Milk is among the most best Muscle Building Foods. The milk contains two high quality proteins, Whey and Casein. Whey collapses into amino acids and gets absorbed in the bloodstream. Casein gets digested slowly and gives the body with a gentle supply of protein for a longer period of the time. If you want to set up a more muscular body, how many fat in your system should not exceed how many muscle. It sometimes seems like common sense to most people, way to obtain backlinks still understand they can bulk program fat and gradually "turn it into muscle mass". Unfortunately, this shouldn't be the compartiment. It is not possible to show fat into muscle general. Carbohydrate foods; you need them for constant associated with energy during workouts, if you ignore them your body will be weak may won't possess the ability to a bunch of routines. Samples of good carbohydrates are whole-wheat bread and brown almond. If you should be ignored weight you need to eat little of carbohydrate so that your body will have the means to this up wholly. There are a few great health and fitness magazines out there, but prepare them yourself . need thoughts in mind where in order to picking increase Muscle Building Tips. Quite a lot of the big muscle magazines are owned by companies that produce supplements for muscle builders. Obviously, are generally going in order to somewhat biased on certain subjects. 16. Enjoy some afternoon green supplement. Similar to black coffee, oolong or green tea contains capsaicin and caffeine that assist in metabolism to your few hours. How obtain muscle fast without losing their mind on perform? You Cannot. If you desire to build muscles quickly, planning an insane Muscle Building Diet is totally necessary. Went right need an obvious caloric intake to stick to with power demands. Give yourself plenty outstanding carbohydrates, which includes LOT of protein. Retain all of your you also take in good fats and oils. These kinds of absolutely expected. If you might be a hardgainer you absolutely, positively must find reading material that is specifically just for your body type. To call it essential must have been a gross exaggeration. The hardgainer routines outlined for might help you target precise problems you face, which most times start with putting on solid size.

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lenaglittleus · 8 years ago

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5 Foods to Avoid if You Want to Lose Weight

Losing weight can seem like an uphill slog at times. It doesn’t help that food companies use targeted marketing and packaging to make unhealthy foods enticing to us from the minute we start eating solids.

As an adult trying to lead a healthy (-ish) lifestyle, you may be able to resist the flashy cereal boxes and giant bags of chips. And probably know your way around basic nutrition facts.

But what other foods, besides the obvious culprits, should take a back seat? Read on to learn what you should keep out of your pantry and refrigerator if you want to lose weight.

A Calorie Is a Calorie (or Is It?)

First things first: Cutting back on calories can result in weight loss, says Katy MacQueen, a senior bariatric dietitian who specializes in weight management. But that doesn’t mean all calories are the same.

“100 calories of potato chips and 100 calories of almonds have very different effects once they hit your digestive system,” Alissa Rumsey, RD, says. The almonds have protein, fat, and fiber — all of which help keep you fuller longer than a handful of potato chips.

It’s best to choose nutrient-dense foods — meaning they have plenty of vitamins, minerals, fiber, and other healthy nutrients for their calories. A smart, healthy way to cut calories — and shed some pounds — is to cool it on foods that have little nutritional value associated with them, such as added sugars, fried foods, sugar-sweetened beverages, and alcohol, MacQueen says. And it all starts with your grocery cart.

Shop Smart to Lose Weight

For most people, the food in your refrigerator and pantry dictates what you’ll be eating for most of your meals. While a little treat (hi, Nutella!) here and there isn’t going to completely sabotage your weight-loss efforts, having a shelf full of unhealthy foods can.

“Seeing junk food is a cue to your brain to eat it,” MacQueen says. Her suggestion? Keep less healthy foods out of the house (or hidden) and putting healthy foods at the front of the pantry or fridge so they’re the first foods you see.

Rumsey says this is especially important if certain foods are “triggers” for you, meaning you tend to lose control and overeat them. Moral of the story: When it comes to junk food, practice the adage “out of sight, out of mind.”

Tips to keep healthy food top of mind:

Keep a stocked fruit bowl on your counter.

Wash and prep some fruits and veggies so they are ready to eat.

Prep snack boxes that you can grab and go.

Keep refrigerated produce front and center.

If you live with someone who doesn’t eat that healthy — or has a year’s supply of Girl Scout cookies on hand — ask if it’s okay to store your healthy food at eye level and the junk food out of immediate sight.

Foods to Keep Out of Your Kitchen

Refined Grains

This category includes: White bread, white rice, many baked goods

For many people, white pasta, rice, cookies, cereal, and bagels make the world go ’round. But refined grains have been processed in a way that removes fiber and important nutrients, and taking the fiber out means you’ll feel less full, making it easier to overeat.

Since there’s no fiber, refined grains are digested much more quickly than unrefined ones. This can result in a spike in your blood sugar, which can then cause the body to over-secrete the hormone insulin. “A surge of insulin can then result in low blood sugar, which makes you hungry again,” she says. “Insulin is a storage hormone, so when a lot is released, we end up storing most of those calories as fat [if not used for energy],” Rumsey adds.

Whole grains, on the other hand, aren’t stripped of fiber and key nutrients. They’re digested much more slowly, which leads to more stable blood sugar levels and less “I WANT MORE PASTA!”

The good news: Plenty of refined grain favorites have healthier unrefined versions. Try swaps like brown rice for white rice, and nutty, whole-grain wheat bread for white bread.

Foods and Drinks With Added Sugar

This category includes: Pasta sauce, fruit juice, yogurt, condiments

Sugar can sneak into your daily diet in some of the most unlikely foods. Manufacturers often add sugar (in the form of cane juice, fruit juice concentrate, high-fructose corn syrup, and more) to foods and drinks like yogurt, fruit juice, sports drinks, pasta sauce, granola, and condiments.

Research suggest that a diet high in excess sugar can contribute to the development of cardiovascular disease and type 2 diabetes. Don’t overlook drinks, either: Sugary drinks — whether soda or happy hour margaritas — also play a role in obesity and obesity-related health issues.

Even the natural sugars in fruit may lead to weight gain if you go overboard — depending on how you consume it. Fruit juice no longer contains the filling fiber and pulp of the whole fruit.

But if you’re eating whole, fresh fruit, then you’re also consuming water and fiber, which helps slow your body’s absorption of the sugar. “The benefit to having natural sugars versus added sugars is that with natural sugars, you get other beneficial nutrients at the same time,” MacQueen says. Take fruit, for instance: One large apple contains 23 grams of natural sugar, but you’re also eating fiber, as well as vitamins A and C.

Milk is another good example: One cup of 2% milk has 13 grams of natural sugar. But each cup also has almost 10 grams of protein, and important vitamins and minerals like vitamins A, D, and calcium and potassium.

Processed Foods

This category includes: Processed meats, packaged snacks, canned foods packed in syrup

“Some foods undergo a low level of processing that doesn’t affect their nutrition, like freezing fruits and vegetables. Other foods are more highly processed and have sugar, salt and/or fat added,” Rumsey says.

“Ultra processed foods” can include sweeteners, emulsifiers, preservatives, colors, and flavors, many of which are artificial. The unnecessary salt, sugar, fat, and artificial additives in this type of processed foods can promote weight gain. Even worse? “Highly processed foods appeal to our taste buds and make it hard to eat just one serving,” adds Rumsey.

Greasy and Fried Foods

This category includes: Burgers, fried chicken, pizza — namely fried foods made outside of your own kitchen where the oils are lower quality and potentially less healthy

Research suggests that eating fatty fried foods on a regular basis could raise your risk of Type 2 diabetes and heart disease. But while we do suggest ditching greasy fried food, don’t forget that healthy fat is an essential part of a balanced diet. Just aim to get most of your fat from unsaturated sources, such as nuts, seeds, avocados, and fatty fish like salmon and tuna, Rumsey says.

On the opposite side of the spectrum, it’s a good idea to avoid many low-fat or nonfat foods. Manufacturers often add more sugar or refined grains to reduced-fat foods to make them tastier.

Alcohol

This category includes: Beer, wine, liquor

“People often overlook the role that caloric beverages — especially alcohol — have on weight, as many dieters solely focus on food choices,” MacQueen says. While moderate alcohol intake doesn’t appear to be linked to obesity, “heavy drinking and binge drinking” are associated with increased body weight.

We’re not saying you can’t ever have a glass of wine or a celebratory mojito, but a drink — or more — each night can make it harder to lose weight, both because of the extra calories and because getting boozy can lower your inhibitions.

After a few drinks, you may lose the drive to stay on the healthy eating track and eat more (and maybe less healthfully) than you intended.

Don’t Eliminate Entire Food Groups

Now that we just spent the bulk of this article telling you why you should keep bagels, cookies, packaged snacks, and booze out of your home, it’s time to play devil’s advocate. Sometimes it’s not a good idea to eliminate an entire food group.

Here’s why: Restricting certain foods or entire food groups can increase temptation and lead you to miss out on important minerals and vitamins.

“Each type of food, or food group, provides certain nutrients that the body needs to carry out specific functions,” MacQueen says. “If you eliminate an entire type of food, you jeopardize your health in various ways depending on the nutrient you avoid.”

In addition, an overly restrictive diet — let’s say super low carb, for instance — can leave you feeling deprived. “Making something off limits increases the chance you want to eat it, which can lead to restriction followed by a binge,” Rumsey adds.

Focusing on healthy habits that are sustainable and realistic, on the other hand, will likely be more successful over the long haul.

The Bottom Line

You don’t necessarily need a long, detailed list of specific foods to ban from your kitchen. By prioritizing healthy, whole foods when you’re stocking your fridge and pantry, the foods that you should avoid will naturally disappear from your shelves.

from News About Health https://www.beachbody.com/beachbodyblog/weight-loss/5-foods-to-avoid-if-youre-trying-to-lose-weight

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evolutionoftastitude · 8 years ago

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New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/01/14/rsp-triple-threat-nutrition-overview/

RSP Triple Threat: Nutrition Overview

Triple Threat can be either a top-notch muscle-building plan or a straight-up burner of a fat-loss program. The difference is the approach you take in the kitchen! Here’s how to gear this plan for multiple goals.

Main | Supplementation Overview | Nutrition Overview | Get Started

The Triple Threat program will demand a lot of you. Its unique blend of conditioning, high-volume hypertrophy, and strength work during the same week—and sometimes during the same day—will challenge your muscles, energy systems, and mental resolve. If you’re not eating quality food in reasonable amounts, the challenge will only become greater.

But with this challenge comes an opportunity. Because this is such a novel stimulus, you can also gear your nutrition to help you attain certain goals. Want to use Triple Threat as a fat-loss program? You can do that. Want to gain muscle? We can help you there, too. Just want to eat for maintenance and optimal performance? Again, no problem.

Read on for the plan to fit your body!

Setting Up Your Plan

The changes that Triple Threat can produce in your body depend a lot on how seriously you take your workouts, but also on a number of crucial nutritional factors. The most fundamental of these is the number of calories you eat.

To build muscle, you must be eating more calories than you’re burning. Conversely, to lose fat, you must be taking in fewer calories than you’re burning. This isn’t where the conversation ends, but it’s where it starts.

To find the number of calories needed to support your goal, begin by multiplying your weight (in pounds) by 12. This will give you an estimated number of calories to help you maintain your current weight.

Weight (lbs.) Calories 150 1,800 200 2,400

Once you’ve found your estimated maintenance-calorie level, adjust your nutrition by adding or subtracting 10-20 percent of your total calories to match your goals.

Change in Calories for Weight and Goal

Weight (lbs.) Change (calories) Fat Loss (calories) Muscle Growth (calories) 150 +/- 150-300 1,500-1,650 1,500-1,650 200 +/- 200-400 2,000-2,200 2,600-2,800

Before you jump into tracking calories and finalizing your nutrition plan, there’s one more crucial step you need to take: setting the ratio between protein, carbohydrates, and fats to maximize energy and recovery, and progress toward your goal.

Having too few or too many grams of a macro may lead to suboptimal energy and recovery, and even derail your progress. The steps outlined below will help you arrive at a solid starting place.

Begin your macronutrient construction by prioritizing protein to ensure you maximize muscle growth and repair. Set your daily protein goal at 1 gram of protein per pound of your current (not goal) body weight.

Multiply this number of grams by 4 to obtain the total number of calories from protein (protein provides 4 calories per gram).

Subtract the number of protein calories from your daily calorie goal.

The number you’re left with is the remaining number of calories you have to divvy up between carbohydrates and fat. Remember, 1 gram of carbohydrates provides 4 calories, and 1 gram of fat provides 9 calories.

There’s no perfect ratio of protein, carbohydrates, and fat. Different people will find different levels feel better to them than others. However, given how intensely you’ll be training over the next four weeks, I recommend leaning toward a higher carbohydrate split to ensure you have the fuel to perform well and recover quickly, such as:

Strength, hypertrophy, and hybrid days: 1.0-1.25 g carbs per pound of body weight

Conditioning and rest days: 0.75-1.0 g carbs per pound of body weight

Triple Threat Carbohydrate Goals

Weight (lbs.) Strength / Hypertrophy/ Hybrid Day Conditioning or Rest Day 150 150-188 grams 113-150 grams 200 200-250 grams 150-200 grams

The remaining calories in your diet should be filled with fat. Once you have your starting calorie goal and macronutrient targets, it’s time to validate these numbers. To do so, hit your macronutrient targets the next seven days in a row—the first seven days of the program. That means counting every bite and sip. Weigh yourself first thing upon waking (after using the restroom) on days one, four, and seven, too.

Then, observe the trend in your weight. If you stayed within plus or minus 1 pound, then this calorie amount is a great estimation of your maintenance needs. (Remember that it’s common to fluctuate daily due to previous day’s food, fluid, and sodium intake, sleep, and stress). If the scale moves (and stays) more than 1 pound overall in either direction, you’re likely in a surplus or deficit.

How to Adjust Your Macros for Specific Goals

To optimize progress toward your weight goal, you need to tweak your nutrition numbers to support a change in weight of 0.5-1.0 percent of your current body weight per week. That’s gaining or losing 1-2 pounds per week for a 200-pound person, depending on his or her goal.

When adjusting your nutrition, make changes of 10-20-percent calorie increments—no more! The initial change in calories should come primarily from fat; add fat if you’re trying to gain weight, and subtract fat if you’re trying to lose weight.

For those seeking weight gain, adding calories from fat will help to support testosterone production and recovery (assuming you’re choosing the right fats). For those seeking weight loss, reducing calories from fat first will help you to keep carbohydrates, and subsequently energy levels, as high as possible for as long as possible.

Wondering how this plays out to specific macros and meals? Check out these sample meal plans and macros for our 150- and 200-pound example people, both for fat loss and muscle building.

150-Pound: Fat Loss Meal Plan▲

150-Pound: Muscle Building Meal Plan ▲

200-Pound: Fat Loss Meal Plan ▲

200-Pound: Muscle Building Meal Plan ▲

Triple Threat Meal Timing

To maximize recovery and consistent energy, it’s important that you eat every 3-4 hours. Break outside of the traditional thinking of meals and snacks, which often place false limits on appropriate food selections (think candy bar for snacks, veggies only at dinner). Instead, view each time you eat as an opportunity to “turn on” muscle building and to fuel your mind and muscles for the hours ahead.

Each feeding period should include adequate protein, regardless of your goal. That’s because the muscle-building response received when eating protein peaks 90 minutes later and returns to baseline roughly three hours after eating. By having protein every 3-4 hours, you maximize muscle growth and repair, which promotes optimal recovery. Plus, protein has a positive impact on your appetite, so if you’re dieting, this is another strategy to keep hunger in check.

We understand that not all feeding periods will fall at a time convenient to stop what you’re doing to sit down to a formal meal. That’s why we’ve provided you with a slew of healthy snack options that can be combined to fit your macronutrient goals for the meal.

Healthy Snack Options

Whey protein

Casein protein

Beef jerky

Greek yogurt

Cheese stick

Hard-boiled eggs

Deli meat

Oats

High-fiber cereal and granola

Fruit

Vegetables

Nuts and seeds

Nut and seed butters

Avocado

Triple Threat: How to Choose Your Foods

Protein

The grueling workouts you face throughout the next four weeks will undoubtedly tear you down. To build yourself back up and maximize your body’s ability to repair and recover, make protein your highest priority. Here are three rock-solid guidelines to steer you:

Triple Threat Protein Guidelines

25-35 g per meal, including snacks

Relatively low fat

The fewer legs, the better

Why low-fat? Living on fatty proteins can make recovery and sticking to a calorie benchmark next to impossible. The phrase “the fewer legs, the better” is a simple way to make sure you’re getting maximum nutrition at each meal, without maximum calories. For example, fish and eggs (zero legs) tends to be leaner than poultry (two legs), which tends to be leaner than beef and pork (four legs). Of course, this tool isn’t foolproof, but it’s an excellent starting place.

Lean Protein Options

Fish: tilapia, tuna, salmon*, cod

Seafood: shrimp, scallops, crab, oysters, mussels, lobster

Poultry: chicken and turkey breast (without skin)

Ground meats (90/10 or leaner): chicken, beef, turkey

Eggs: yolks* and whites

Beef: sirloin, tenderloin, filet, flank

Pork: tenderloin, deli ham, Canadian bacon

Lean deli meat: chicken and turkey breast, ham, roast beef

Low-fat dairy: milk, Greek yogurt, cheese, whey protein, casein protein

*Egg yolks and salmon are rich in essential fatty acids and an excellent source of protein and dietary fat. Eat both! Don’t just limit yourself to the egg whites.

Carbohydrates

Hannah Eden’s conditioning will have you sucking wind on a regular basis over the next four weeks. If you don’t have the appropriate type and amount of fuel, well, good luck getting through the first week. Carbohydrates serve as your muscles’ primary fuel source. And the greater the intensity of your workout (see burpee tuck jumps, Day 2), the more your body relies on carbohydrates.

Not any carbohydrate will suffice as a fuel source, however. Here are the guidelines you’ll use to pick the majority of your carbs—let’s call them “nutritional carbs” for lack of a better term—over this month:

Triple Threat Nutritional-Carb Guidelines

High-fiber

Nutrient dense

The more veggies, the better

Fiber is key here; it slows down digestion and promotes longer-lasting energy. It aids appetite suppression, too, which is invaluable if you’re dieting. Vegetables are a fantastic source of fiber.

Healthy Carbohydrates

Vegetables

Fruit

Oats

Rice: brown and wild

Quinoa

Couscous

Sweet potatoes

Whole-wheat bread, bagels, wraps

Whole-wheat pasta

There’s a time and place for lower-fiber options, though, such as before or immediately following a tough workout. Choosing a lower-fiber option—let’s call them “fuel carbs”—with little time between your meal and workout is advantageous, because it will digest quickly and provide readily available fuel with a lessened risk of accompanying GI distress.

Triple Threat Fuel Carbs Guidelines

90 minutes or less before a hard workout, or right after

Low-fiber

Easy for you to digest

Fat

Fat plays many critical roles in the body. Crucially, it serves as a secondary fuel source and also helps fight exercise-induced inflammation. Of course, it’s important that you choose the right types of fats. Some fats work for you, while others work against you.

Triple Threat Fat Guidelines

Three-quarters from plant-based unsaturated fat

One-quarter from animal and plant-derived saturated fats

Trans fats: Little to none

Three-quarters of your daily fat intake should come from unsaturated sources of fat, which fight inflammation caused by exercise. The remaining quarter of your fat intake should come from saturated fats, which play an essential role in hormone, vitamin, and testosterone formation (think muscle-building). Trans fats from processed treats and junk food? There’s no need for them when you’re aiming for an ambitious achievement like finishing this program.

Unsaturated Fat Sources

Oil: olive, canola, avocado

Nuts: walnuts, almonds, pecans

Seeds: sunflower, flax, chia

Nut butters: peanut, almond

Avocado

Fish: salmon, mackerel

Saturated Fat Sources

Oil: coconut

Nuts: brazil nuts, peanuts

Dairy: full-fat yogurt, milk, cheese, butter

Egg yolks

Animal meats

Eat to Perform!

You’ve got the workout plan. You’ve got the nutritional plan. Now, just check out the supplement guide [LINK] to help you get the most out of each and every workout. Then, you’ll be ready to dive into the Triple Threat training!

SOURCE: http://www.bodybuilding.com/fun/rsp-triple-threat-nutrition-overview.html

#post- .CPlase_panel display:none;

#fitness #health #BODY MIND FITNESS

0 notes

evolutionoftastitude · 8 years ago

Photo

New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/01/14/rsp-triple-threat-nutrition-overview/

RSP Triple Threat: Nutrition Overview

Main | Supplementation Overview | Nutrition Overview | Get Started

Read on for the plan to fit your body!

Setting Up Your Plan

Weight (lbs.) Calories 150 1,800 200 2,400

Once you’ve found your estimated maintenance-calorie level, adjust your nutrition by adding or subtracting 10-20 percent of your total calories to match your goals.

Change in Calories for Weight and Goal

Weight (lbs.) Change (calories) Fat Loss (calories) Muscle Growth (calories) 150 +/- 150-300 1,500-1,650 1,500-1,650 200 +/- 200-400 2,000-2,200 2,600-2,800

Having too few or too many grams of a macro may lead to suboptimal energy and recovery, and even derail your progress. The steps outlined below will help you arrive at a solid starting place.

Multiply this number of grams by 4 to obtain the total number of calories from protein (protein provides 4 calories per gram).

Subtract the number of protein calories from your daily calorie goal.

Strength, hypertrophy, and hybrid days: 1.0-1.25 g carbs per pound of body weight

Conditioning and rest days: 0.75-1.0 g carbs per pound of body weight

Triple Threat Carbohydrate Goals

Weight (lbs.) Strength / Hypertrophy/ Hybrid Day Conditioning or Rest Day 150 150-188 grams 113-150 grams 200 200-250 grams 150-200 grams

How to Adjust Your Macros for Specific Goals

Wondering how this plays out to specific macros and meals? Check out these sample meal plans and macros for our 150- and 200-pound example people, both for fat loss and muscle building.

150-Pound: Fat Loss Meal Plan▲

150-Pound: Muscle Building Meal Plan ▲

200-Pound: Fat Loss Meal Plan ▲

200-Pound: Muscle Building Meal Plan ▲

Triple Threat Meal Timing

Healthy Snack Options

Whey protein

Casein protein

Beef jerky

Greek yogurt

Cheese stick

Hard-boiled eggs

Deli meat

Oats

High-fiber cereal and granola

Fruit

Vegetables

Nuts and seeds

Nut and seed butters

Avocado

Triple Threat: How to Choose Your Foods

Protein

Triple Threat Protein Guidelines

25-35 g per meal, including snacks

Relatively low fat

The fewer legs, the better

Lean Protein Options

Fish: tilapia, tuna, salmon*, cod

Seafood: shrimp, scallops, crab, oysters, mussels, lobster

Poultry: chicken and turkey breast (without skin)

Ground meats (90/10 or leaner): chicken, beef, turkey

Eggs: yolks* and whites

Beef: sirloin, tenderloin, filet, flank

Pork: tenderloin, deli ham, Canadian bacon

Lean deli meat: chicken and turkey breast, ham, roast beef

Low-fat dairy: milk, Greek yogurt, cheese, whey protein, casein protein

*Egg yolks and salmon are rich in essential fatty acids and an excellent source of protein and dietary fat. Eat both! Don’t just limit yourself to the egg whites.

Carbohydrates

Triple Threat Nutritional-Carb Guidelines

High-fiber

Nutrient dense

The more veggies, the better

Fiber is key here; it slows down digestion and promotes longer-lasting energy. It aids appetite suppression, too, which is invaluable if you’re dieting. Vegetables are a fantastic source of fiber.

Healthy Carbohydrates

Vegetables

Fruit

Oats

Rice: brown and wild

Quinoa

Couscous

Sweet potatoes

Whole-wheat bread, bagels, wraps

Whole-wheat pasta

Triple Threat Fuel Carbs Guidelines

90 minutes or less before a hard workout, or right after

Low-fiber

Easy for you to digest

Fat

Triple Threat Fat Guidelines

Three-quarters from plant-based unsaturated fat

One-quarter from animal and plant-derived saturated fats

Trans fats: Little to none

Unsaturated Fat Sources

Oil: olive, canola, avocado

Nuts: walnuts, almonds, pecans

Seeds: sunflower, flax, chia

Nut butters: peanut, almond

Avocado

Fish: salmon, mackerel

Saturated Fat Sources

Oil: coconut

Nuts: brazil nuts, peanuts

Dairy: full-fat yogurt, milk, cheese, butter

Egg yolks

Animal meats

Eat to Perform!

SOURCE: http://www.bodybuilding.com/fun/rsp-triple-threat-nutrition-overview.html

#post- .CPlase_panel display:none;

#fitness #health #BODY MIND FITNESS

0 notes

evolutionoftastitude · 8 years ago

Photo

New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/01/14/rsp-triple-threat-nutrition-overview/

RSP Triple Threat: Nutrition Overview

Main | Supplementation Overview | Nutrition Overview | Get Started

Read on for the plan to fit your body!

Setting Up Your Plan

Weight (lbs.) Calories 150 1,800 200 2,400

Once you’ve found your estimated maintenance-calorie level, adjust your nutrition by adding or subtracting 10-20 percent of your total calories to match your goals.

Change in Calories for Weight and Goal

Weight (lbs.) Change (calories) Fat Loss (calories) Muscle Growth (calories) 150 +/- 150-300 1,500-1,650 1,500-1,650 200 +/- 200-400 2,000-2,200 2,600-2,800

Having too few or too many grams of a macro may lead to suboptimal energy and recovery, and even derail your progress. The steps outlined below will help you arrive at a solid starting place.

Multiply this number of grams by 4 to obtain the total number of calories from protein (protein provides 4 calories per gram).

Subtract the number of protein calories from your daily calorie goal.

Strength, hypertrophy, and hybrid days: 1.0-1.25 g carbs per pound of body weight

Conditioning and rest days: 0.75-1.0 g carbs per pound of body weight

Triple Threat Carbohydrate Goals

Weight (lbs.) Strength / Hypertrophy/ Hybrid Day Conditioning or Rest Day 150 150-188 grams 113-150 grams 200 200-250 grams 150-200 grams

How to Adjust Your Macros for Specific Goals

Wondering how this plays out to specific macros and meals? Check out these sample meal plans and macros for our 150- and 200-pound example people, both for fat loss and muscle building.

150-Pound: Fat Loss Meal Plan▲

150-Pound: Muscle Building Meal Plan ▲

200-Pound: Fat Loss Meal Plan ▲

200-Pound: Muscle Building Meal Plan ▲

Triple Threat Meal Timing

Healthy Snack Options

Whey protein

Casein protein

Beef jerky

Greek yogurt

Cheese stick

Hard-boiled eggs

Deli meat

Oats

High-fiber cereal and granola

Fruit

Vegetables

Nuts and seeds

Nut and seed butters

Avocado

Triple Threat: How to Choose Your Foods

Protein

Triple Threat Protein Guidelines

25-35 g per meal, including snacks

Relatively low fat

The fewer legs, the better

Lean Protein Options

Fish: tilapia, tuna, salmon*, cod

Seafood: shrimp, scallops, crab, oysters, mussels, lobster

Poultry: chicken and turkey breast (without skin)

Ground meats (90/10 or leaner): chicken, beef, turkey

Eggs: yolks* and whites

Beef: sirloin, tenderloin, filet, flank

Pork: tenderloin, deli ham, Canadian bacon

Lean deli meat: chicken and turkey breast, ham, roast beef

Low-fat dairy: milk, Greek yogurt, cheese, whey protein, casein protein

*Egg yolks and salmon are rich in essential fatty acids and an excellent source of protein and dietary fat. Eat both! Don’t just limit yourself to the egg whites.

Carbohydrates

Triple Threat Nutritional-Carb Guidelines

High-fiber

Nutrient dense

The more veggies, the better

Fiber is key here; it slows down digestion and promotes longer-lasting energy. It aids appetite suppression, too, which is invaluable if you’re dieting. Vegetables are a fantastic source of fiber.

Healthy Carbohydrates

Vegetables

Fruit

Oats

Rice: brown and wild

Quinoa

Couscous

Sweet potatoes

Whole-wheat bread, bagels, wraps

Whole-wheat pasta

Triple Threat Fuel Carbs Guidelines

90 minutes or less before a hard workout, or right after

Low-fiber

Easy for you to digest

Fat

Triple Threat Fat Guidelines

Three-quarters from plant-based unsaturated fat

One-quarter from animal and plant-derived saturated fats

Trans fats: Little to none

Unsaturated Fat Sources

Oil: olive, canola, avocado

Nuts: walnuts, almonds, pecans

Seeds: sunflower, flax, chia

Nut butters: peanut, almond

Avocado

Fish: salmon, mackerel

Saturated Fat Sources

Oil: coconut

Nuts: brazil nuts, peanuts

Dairy: full-fat yogurt, milk, cheese, butter

Egg yolks

Animal meats

Eat to Perform!

SOURCE: http://www.bodybuilding.com/fun/rsp-triple-threat-nutrition-overview.html

#fitness #health #BODY MIND FITNESS

0 notes

evolutionoftastitude · 8 years ago

Photo

New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/01/14/rsp-triple-threat-nutrition-overview/

RSP Triple Threat: Nutrition Overview

Main | Supplementation Overview | Nutrition Overview | Get Started

Read on for the plan to fit your body!

Setting Up Your Plan

Weight (lbs.) Calories 150 1,800 200 2,400

Once you’ve found your estimated maintenance-calorie level, adjust your nutrition by adding or subtracting 10-20 percent of your total calories to match your goals.

Change in Calories for Weight and Goal

Weight (lbs.) Change (calories) Fat Loss (calories) Muscle Growth (calories) 150 +/- 150-300 1,500-1,650 1,500-1,650 200 +/- 200-400 2,000-2,200 2,600-2,800

Having too few or too many grams of a macro may lead to suboptimal energy and recovery, and even derail your progress. The steps outlined below will help you arrive at a solid starting place.

Multiply this number of grams by 4 to obtain the total number of calories from protein (protein provides 4 calories per gram).

Subtract the number of protein calories from your daily calorie goal.

Strength, hypertrophy, and hybrid days: 1.0-1.25 g carbs per pound of body weight

Conditioning and rest days: 0.75-1.0 g carbs per pound of body weight

Triple Threat Carbohydrate Goals

Weight (lbs.) Strength / Hypertrophy/ Hybrid Day Conditioning or Rest Day 150 150-188 grams 113-150 grams 200 200-250 grams 150-200 grams

How to Adjust Your Macros for Specific Goals

Wondering how this plays out to specific macros and meals? Check out these sample meal plans and macros for our 150- and 200-pound example people, both for fat loss and muscle building.

150-Pound: Fat Loss Meal Plan▲

150-Pound: Muscle Building Meal Plan ▲

200-Pound: Fat Loss Meal Plan ▲

200-Pound: Muscle Building Meal Plan ▲

Triple Threat Meal Timing

Healthy Snack Options

Whey protein

Casein protein

Beef jerky

Greek yogurt

Cheese stick

Hard-boiled eggs

Deli meat

Oats

High-fiber cereal and granola

Fruit

Vegetables

Nuts and seeds

Nut and seed butters

Avocado

Triple Threat: How to Choose Your Foods

Protein

Triple Threat Protein Guidelines

25-35 g per meal, including snacks

Relatively low fat

The fewer legs, the better

Lean Protein Options

Fish: tilapia, tuna, salmon*, cod

Seafood: shrimp, scallops, crab, oysters, mussels, lobster

Poultry: chicken and turkey breast (without skin)

Ground meats (90/10 or leaner): chicken, beef, turkey

Eggs: yolks* and whites

Beef: sirloin, tenderloin, filet, flank

Pork: tenderloin, deli ham, Canadian bacon

Lean deli meat: chicken and turkey breast, ham, roast beef

Low-fat dairy: milk, Greek yogurt, cheese, whey protein, casein protein

*Egg yolks and salmon are rich in essential fatty acids and an excellent source of protein and dietary fat. Eat both! Don’t just limit yourself to the egg whites.

Carbohydrates

Triple Threat Nutritional-Carb Guidelines

High-fiber

Nutrient dense

The more veggies, the better

Fiber is key here; it slows down digestion and promotes longer-lasting energy. It aids appetite suppression, too, which is invaluable if you’re dieting. Vegetables are a fantastic source of fiber.

Healthy Carbohydrates

Vegetables

Fruit

Oats

Rice: brown and wild

Quinoa

Couscous

Sweet potatoes

Whole-wheat bread, bagels, wraps

Whole-wheat pasta

Triple Threat Fuel Carbs Guidelines

90 minutes or less before a hard workout, or right after

Low-fiber

Easy for you to digest

Fat

Triple Threat Fat Guidelines

Three-quarters from plant-based unsaturated fat

One-quarter from animal and plant-derived saturated fats

Trans fats: Little to none

Unsaturated Fat Sources

Oil: olive, canola, avocado

Nuts: walnuts, almonds, pecans

Seeds: sunflower, flax, chia

Nut butters: peanut, almond

Avocado

Fish: salmon, mackerel

Saturated Fat Sources

Oil: coconut

Nuts: brazil nuts, peanuts

Dairy: full-fat yogurt, milk, cheese, butter

Egg yolks

Animal meats

Eat to Perform!

SOURCE: http://www.bodybuilding.com/fun/rsp-triple-threat-nutrition-overview.html

#post- .CPlase_panel display:none;

#fitness #health #BODY MIND FITNESS

0 notes

evolutionoftastitude · 8 years ago

Photo

New Post has been published on http://www.evsmanagement.ca/clients/evolution/2017/01/14/rsp-triple-threat-nutrition-overview/

RSP Triple Threat: Nutrition Overview

Main | Supplementation Overview | Nutrition Overview | Get Started

Read on for the plan to fit your body!

Setting Up Your Plan

Weight (lbs.) Calories 150 1,800 200 2,400

Once you’ve found your estimated maintenance-calorie level, adjust your nutrition by adding or subtracting 10-20 percent of your total calories to match your goals.

Change in Calories for Weight and Goal

Weight (lbs.) Change (calories) Fat Loss (calories) Muscle Growth (calories) 150 +/- 150-300 1,500-1,650 1,500-1,650 200 +/- 200-400 2,000-2,200 2,600-2,800

Having too few or too many grams of a macro may lead to suboptimal energy and recovery, and even derail your progress. The steps outlined below will help you arrive at a solid starting place.

Multiply this number of grams by 4 to obtain the total number of calories from protein (protein provides 4 calories per gram).

Subtract the number of protein calories from your daily calorie goal.

Strength, hypertrophy, and hybrid days: 1.0-1.25 g carbs per pound of body weight

Conditioning and rest days: 0.75-1.0 g carbs per pound of body weight

Triple Threat Carbohydrate Goals

Weight (lbs.) Strength / Hypertrophy/ Hybrid Day Conditioning or Rest Day 150 150-188 grams 113-150 grams 200 200-250 grams 150-200 grams

How to Adjust Your Macros for Specific Goals

Wondering how this plays out to specific macros and meals? Check out these sample meal plans and macros for our 150- and 200-pound example people, both for fat loss and muscle building.

150-Pound: Fat Loss Meal Plan▲

150-Pound: Muscle Building Meal Plan ▲

200-Pound: Fat Loss Meal Plan ▲

200-Pound: Muscle Building Meal Plan ▲

Triple Threat Meal Timing

Healthy Snack Options

Whey protein

Casein protein

Beef jerky

Greek yogurt

Cheese stick

Hard-boiled eggs

Deli meat

Oats

High-fiber cereal and granola

Fruit

Vegetables

Nuts and seeds

Nut and seed butters

Avocado

Triple Threat: How to Choose Your Foods

Protein

Triple Threat Protein Guidelines

25-35 g per meal, including snacks

Relatively low fat

The fewer legs, the better

Lean Protein Options

Fish: tilapia, tuna, salmon*, cod

Seafood: shrimp, scallops, crab, oysters, mussels, lobster

Poultry: chicken and turkey breast (without skin)

Ground meats (90/10 or leaner): chicken, beef, turkey

Eggs: yolks* and whites

Beef: sirloin, tenderloin, filet, flank

Pork: tenderloin, deli ham, Canadian bacon

Lean deli meat: chicken and turkey breast, ham, roast beef

Low-fat dairy: milk, Greek yogurt, cheese, whey protein, casein protein

*Egg yolks and salmon are rich in essential fatty acids and an excellent source of protein and dietary fat. Eat both! Don’t just limit yourself to the egg whites.

Carbohydrates

Triple Threat Nutritional-Carb Guidelines

High-fiber

Nutrient dense

The more veggies, the better

Fiber is key here; it slows down digestion and promotes longer-lasting energy. It aids appetite suppression, too, which is invaluable if you’re dieting. Vegetables are a fantastic source of fiber.

Healthy Carbohydrates

Vegetables

Fruit

Oats

Rice: brown and wild

Quinoa

Couscous

Sweet potatoes

Whole-wheat bread, bagels, wraps

Whole-wheat pasta

Triple Threat Fuel Carbs Guidelines

90 minutes or less before a hard workout, or right after

Low-fiber

Easy for you to digest

Fat

Triple Threat Fat Guidelines

Three-quarters from plant-based unsaturated fat

One-quarter from animal and plant-derived saturated fats

Trans fats: Little to none

Unsaturated Fat Sources

Oil: olive, canola, avocado

Nuts: walnuts, almonds, pecans

Seeds: sunflower, flax, chia

Nut butters: peanut, almond

Avocado

Fish: salmon, mackerel

Saturated Fat Sources

Oil: coconut

Nuts: brazil nuts, peanuts

Dairy: full-fat yogurt, milk, cheese, butter

Egg yolks

Animal meats

Eat to Perform!

SOURCE: http://www.bodybuilding.com/fun/rsp-triple-threat-nutrition-overview.html

#post- .CPlase_panel display:none;

#fitness #health #BODY MIND FITNESS

0 notes