Posted by leah
What are diet and nutrition?
A person’s diet is made up of the food they eat. Nutrition is the way that the food people eat nourishes their bodies.
Good nutrition means your body is getting all the nutrients, vitamins, and minerals it needs to work at its best level. Eating a healthy diet is your main way to get good nutrition.
Most people know that a balance of good nutrition and physical activity can help them reach and maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can also:
* Improve cardiovascular and other body system functions, mental well-being, school/cognitive performance, and wound healing or recovery from illness or injury
* Reduce the risk for diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis
* Increase energy and the body’s ability to fight off illness
Does everyone need the same things for good nutrition or a healthy diet?
No—A number of factors impact a person’s nutritional and dietary needs.
Different age groups have different nutritional needs, and people’s diets should meet those specific needs. For example, an infant needs a different diet and nutrition than a teenager. Likewise, the nutritional needs and diet of a pregnant woman are different than those of an elderly man.
In addition, factors such as a person’s height and current weight, current health status, and activity level also affect what kinds of nutrients they need and how much they need.
What are some tips for healthy eating?
Some general tips for healthy eating include:
* Eat a variety of fruits and vegetables – Eat fruit that is fresh, frozen, canned, or dried rather than fruit juice for most of your fruit choices. Eat dark green vegetables, orange vegetables, and beans and peas.
* Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk, or other dairy products, such as yogurt and cheese. You can also try dark green, leafy vegetables, lactose-free milk products, and calcium-fortified foods and beverages for your calcium needs.
* Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredients.
* Go lean with protein. Choose lean meats and poultry. And vary your protein choices with more fish, beans, peas, nuts, and seeds.
* Know the limits on fats, salt, and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease.
How do I know if I’m eating a healthy diet?
In general, a healthy diet—one that gives your body balanced nutrition—includes these actions:
* Make smart choices from every food group
* Find your balance between food and physical activity
* Get the most nutrition out of your calories
Posted by leah
We all know that science has come a long way from simplifying our lives and to assist us in achieving our goals even faster. This is the same case for people who want to lose weight. Science has allowed us to identify factors that affect the rate we lose weight. The best exercise to lose weight may be similar but also different for each individual as compared to another.
One way to know the best exercise to lose weight for you is to know your body type. Have you ever wondered why some exercises work better for others than for you? Have you ever wondered why some people get lean and toned so much faster and easier. It may or may be the case for you. Understanding each individual’s body type will allow them to choose the best exercise to lose weight, build muscle or tone up at an efficient rate.
There are three different major body types that has been identified.
1. Endormorph - Endomorphs are individuals who puts on weight or gains fat very easily. Their metabolism rate is usually slower compared to other body tyes. Their body is usually soft and have a rounded build. Some important facts for endormorphs to remember are:
1.1) They have to eat less calories but still maintain a proper nutritious diet to ensure sufficient energy throughout the day
1.2) They should try to eat 5 to 6 small meals a day, each of them a few hours apart
1.3) They should eat more protein and complex carbohydrates and cut out junk food, sweets and canned or processed food
1.4) They must have a training program suited to their body type. Weight training usually helps develop a better muscle to fat ratio for endomorphs. Cardio must also be performed regularly to off the calories
2. Mesomorph - Mesomorphs are individuals who have a naturally fit body. They gain muscle mass easily and they burn fat fast. Their body is usually solid and have a muscular physique. Some important facts for mesomorphs to remember are:
2.1) They should be careful not to overtrain even if they have the perfect body type
2.2)They should still have proper diet and exercise to maintain their ideal physique
2.3) They must ensure they learn the right form and techniques in their training program
3. Ectomorph - Ectomorphs are individuals who have a hard time gaining weight and have a high metabolism rate. They can eat alot of food and hardly get fat. Their body is usually long and have a skinny build. Some important facts for ectomorphs to remember are:
3.1) They have to eat more calories, consume more carbs and protein to help gain weight. Also eat food in higher good fats such as full cream dairy products.
3.2) They should try to eat at least every 2 to 3 hours as their metabolism rate is high
3.3) They must have a training program suited to their body type. Heavy weight training usually helps develop muscle growth. They must also rest their body well for growth and recovery.
Other body types may be a combination of ectomorph and mesmorph (ecto mesomorph) or a combination of endormorph and mesomorph (endo mesomorph). If you want to find your best exercise to lose weight, ensure that you know your body type first. It will make your workouts more effective and efficient and you will reach your goals faster.
Posted by ichatmedia
BMR (Basal Metabolic Rate)
BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
Click here to learn more
Posted by leah
Hot weather trimming your appetite, but you’re still not losing weight? Maybe it was something you drank.
The first line of diet defense in the battle of the bulge focuses primarily on food choices. Although we still need to watch our plates, we may need to add a serious look at our glasses, cups and car’s drink holders. It turns out that beverages play a significant role in supplying the excess calories that can cause weight gain.
Researchers who watch what we drink —- and how much —- found that on average, 22 percent of the calories we consume are the ones we drink. And too often, they’re calories from soft drinks and other sugary beverages.
Here’s what to consider when you’re adding a soft drink to your fast-food combo, grabbing a fruit juice out of the cooler at your favorite sandwich place or responding to the server’s query of “What would you like to drink?”
Water’s the winner. Water is, of course, calorie-free and the ultimate thirst quencher. But if you think it can be a bit boring, add a splash of fruit juice to make your own flavored water. Zero-calorie, fruit-flavored waters with no added sugars are a good choice, too.
Enhanced waters. These products add everything from herbs to vitamins to the watery mix. Many are artificially sweetened to keep calorie levels down, but make sure to read the nutrition facts label and choose one with less than 20 calories per 8- ounce serving.
Sports drinks. They may be associated with winning big on the tennis court, but their dehydration-fighting electrolytes come with a calorie price tag because of their sugar content. You might try the new crop of artificially sweetened, lower-calorie sports drinks.
Coffee/tea. Calorie free all by themselves, coffee and tea gain weight when you add sugar and cream. Choose nonfat or low-fat milk and watch the sugar and honey factor. And even though pitchers of free-flowing, supersugary sweet tea are a Southern institution, why not update tradition by asking for a customized mix? Try 90 percent unsweetened and 10 percent sweet tea in your glass. You’ll save hundreds of calories, and you’ll still get a hint of sweet tea taste.
Fruit juices. Full of nutrients but relatively high in calories per ounce. I make a 50-50 mix of orange juice with sparkling water to cut calories and get some good nutrition. A serving of fruit juice is 4 ounces, not a 36-ounce tumbler.
Soft drinks. Count about 150 calories for a 12-ounce can of soda. Diet drinks are calorie-free. There are no nutrients in either choice, but if you drink more than three cans a day —- or drive around with a 36-ounce cup of soda —- you can cut 450 calories a day when substituting the diet version. In fact, you’d lose about a pound each week.
Posted by leah
No, they’re not packed with protein, but veggies are a still a bodybuilder’s best friend. If you want to make the most of your health and your bodybuilding gains, then you had better include at least two cups of vegetables a day.
Why?because…..
Vegetable for Fiber
Vegetables are high in fiber, one of the most widely neglected bodybuilding nutrients. Fiber is an indigestible carbohydrate that supplies no calories to your body, but it does provide bulk, which slows digestion. This has two essential benefits. First, carbohydrates enter your body more slowly. This helps hold your blood sugar levels in check, keeping energy levels up and “crashes” at bay. When blood sugar levels crash, they cause a spike in cortisol, a catabolic hormone that breaks down muscle tissue and makes recovery more difficult. Second, fiber helps support the absorption of amino acids. It keeps the walls of your intestines clean, making them more efficient. This in turn allows you to get more bang for your buck from your protein consumption.
Vegetables for Vitamins and Minerals
Every hard-working bodybuilder needs a hefty amount of vitamins and minerals. Unfortunately, many believe that popping a daily multivitamin/multimineral will suffice. It will help, but it won’t cover your bases as completely as whole-food sources. You need vegetables. They contain compounds that enhance the absorption of the naturally occurring vitamins and minerals found within them. These compounds also increase the absorption of vitamins and minerals found in meats, grains and even in supplement tablets. Bodybuilding nutrition is more than numbers; it’s more than total amounts of calories, carbs, protein and fat. The best nutrition plans don’t simply focus on the major things. The smaller things play a big role in creating the perfect environment for recovery and growth.
Vegetable for What we dont know
One thing we do know about vegetables is that we don’t know everything that’s in them. Recent information has demonstrated this. Scientists have established that vegetables contain lycopene, phytochemicals, antioxidants, carotenoids and sulfur compounds that contribute to numerous metabolic functions including immune support. Effective posttraining recovery calls for a strong immune system. When it’s weak, not only do you fail to recover, but also your muscles may fail to grow regardless of your high calorie and protein intake. So, eat your vegetables for their known benefits as well as the ones yet to be discovered.
Vegetables to Get Lean
If you’re on a bodybuilding diet, your challenges include avoiding cheating, reducing your total calories and providing your body with enough bulk to feel satisfied, Increasing vegetable consumption can be the key to all of these. Bump up your daily intake to six cups while dieting. When calories are severely reduced, it’s often easy to miss out on some of the important vitamins and minerals, but eating a lot of low-cal vegetables will help ensure that you meet your needs. They’ll also keep you full so that you’re less likely to eat foods you shouldn’t.
Vegetables for Body Building Gain
Certain vegetables, such as broccoli, cauliflower and cabbage, exert antiestrogen properties due to a phytochemical that they contain. This effect is beneficial to bodybuilders because lower estrogen levels may help fight bodyfat, minimize water retention and enhance testosterone levels. Include these veggies on a regular basis and focus on them when you’re feeling overtrained or stressed.
Posted by leah
No matter your genetics or the goals you’ve set for yourself, you need to follow the rules of bodybuilding nutrition if your hard training is going to pay off.
Granted, nutrition can be a complicated subject - carbs, proteins, vitamins and minerals, not to mention meal timing, creatine and shelves and shelves of other exotic supplements can make your head spin.
Stop spinning. FLEX has compiled 70 rules of nutrition to help guide you through the minefield of all things related to food and supplements. This comprehensive compendium of commandments gives you 70 easy-to-follow basic to advanced dictums that have passed the Team FLEX test for accuracy and efficiency. Whether you want to add mass, get ripped or simply maintain your weight, you’ll find the answers here.
Over each of the next seven weeks we’ll provide you with ten new nutritional
tips for making the most out of that other important component to bodybuilding: your training. Check back each Tuesday for the next installment.
1 TAKE IN PLENTY OF PROTEIN
FLEX recommends that bodybuilders take in at least one gram of protein per pound of bodyweight each day. Protein needs for individual bodybuilders may vary, but this minimum ensures sufficient amounts with which to build muscle. If your bodyweight is low or if your caloric needs for bodyweight maintenance are high, then you may need even more protein than bodybuilders of comparable size.
2 DON’T OVERDOSE ON PROTEIN
Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you’re eating more than 2 g of protein per pound of bodyweight each day, then you’re probably consuming more protein than your body can use for muscle building. Excess protein will simply be broken down and burned as energy (or stored as bodyfat). Protein is difficult for your body to break down because it’s a complex molecule, so it’s an inefficient source of energy. Keep protein consumption high, but don’t go overboard. Rely on other good bodybuilding foods, including carbs, to keep weight up during growth phases and watch the mirror for signs of excess.
3 TAKE IN PLENTY OF CARDS FOR ENERGY
Your body can use protein, carbs or fats for energy, but when you’re training hard, it preferentially uses carbs. Essentially, carbs are chains of glucose molecules, and the body can easily absorb sugar for energy. Taking in ample carbs makes it easy for your body to fuel itself, sparing protein and fats for their more specific nutritional uses.
4 EMPHASIZE COMPLEX CARBS
Complex carbs are constructed of long chains of sugars. These types of carbs are easily digested, yet they’re slow burning because the body has to break them down to use them. Since complex carbs are a longer-lasting fuel than simple carbs, there’s less chance they’ll be stored as bodyfat. During a mass-building phase, strive to take in 3 g of carbohydrates per pound of bodyweight per day, drawn mainly from complex sources such as vegetables, pasta, potatoes, rice, yams and oatmeal. During cutting phases, reduce total carbohydrate consumption, relying more heavily on slow-burning complex carbs, including brown rice, yams and oatmeal.
5 DE-EMPHASIZE SIMPLE CARBS
Except after workouts, a bodybuilder should minimize calorie consumption from simple carbohydrates (sugar). Simple carbs can be rapidly absorbed, especially in liquids with little or no fats or solid foods to slow down their passage through the gastrointestinal tract. Significant quantities of simple carbs provide the release of insulin, which is desired after a workout but not at other times, because it can encourage the body to store these sugars as bodyfat. Foods that are high in sugar are among the worst for bodybuilders seeking to keep bodyfat low.
6 LIMIT SATURATED FAT AND AVOID TRANS FATS
Excesses of these two types of fat increase the risk of heart and other health problems, and they can also undermine bodybuilding efforts. Trans fats are commonly found in processed foods such as crackers, cookies and other baked goods. Saturated fats are prevalent in lower-quality (fattier) cuts of meats.
7 CONSUME HEALTHY FATS
Foods containing unsaturated fats, particularly monounsaturates, are excellent for bodybuilders. Don’t buy into the notion that a bodybuilding diet should be low fat — it should only be low in saturated and trans fats. Omega-3 fatty acids, found in fish and flaxseed oils, are important for creating a favorable hormonal environment for building muscle tissue. Other unsaturated fats, such as those found in olives, avocados, nuts, seeds, and olive and canola oils, also provide bodybuilders with numerous muscle-building advantages. Except when cutting up, fats should represent 15-20% of your daily diet.
8 COUNT CALORIES
When breaking down a bodybuilding diet, macronutrients are often split into percentages. For instance, an offseason dietary recommendation might be to get 50% of calories from carbs, 30% from protein and 20% from fats. To do this accurately, you have to have this valuable information: Every gram of carbs has approximately four calories; every gram of protein has four calories; and every gram of fat has nine calories. This calorie differential explains why bodybuilders, even those who are not on a low-fat diet, need to pay attention to fat calories, as well as to carbs and protein.
9 DRINK AT LEAST A GALLON OF WATER EVERY DAY
Steady water intake keeps nutrients moving in your bloodstream and into muscle cells. Water is also a critical source of many minerals. But don’t drink that gallon-plus in one sitting — gulp it during the course of the day. This is especially important for bodybuilders on high-protein diets, as well as those using creatine, fat burners or other supplements that affect hydration. Water is the essence of life, and its importance to bodybuilders can’t be overstressed. Drink a pint of water with main meals and try to exceed the daily one-gallon recommendation.
Water is essential for overall health as well as for muscle growth. Keeping your body well hydrated benefits everything from protein synthesis to digestion.
10 FIRE UP YOUR FIBER
Most bodybuilding foods are notoriously low in fiber yet, bodybuilders need plenty of fiber to make ideal gains. Bodybuilders must get most of their dietary fiber from complex carbohydrates, fruits and vegetables. Strive to take in 30 g of fiber a day, and even more when you’re on a high-calorie diet. If your diet doesn’t provide this amount, then consider daily supplementation with a fiber product.
Posted by leah
You know you’ve got to get moving. You resolve to park the car a few blocks from work, take the stairs, and hit the gym after work. But a few weeks pass and before you know it, parking spots start opening up right in front of the building, the elevator is already in the lobby, and you’ve worked late every night that week. It’s not that you don’t know how to get fit, you just can’t seem to stay motivated. We all know people who are religious with their workouts. So, what’s their secret?
We asked fitness experts and regular Joes alike how they stick with their routine. These methods keep them moving; maybe one will work for you.
1. Embarrass Yourself
Make a mark on your calendar every time you make it to the gym or park. Seeing your motivation (or lack thereof) in black and white helps keep you going. Suzanne Schlosberg and Liz Neporent, authors of Fitness for Dummies, Second Edition (IDG Books Worldwide, Inc., 2000), suggest “whether you write your goals on the side of your shoe or in your training diary, glancing at them on a daily basis will help keep you focused and motivated. Some people tape their goals to their bathroom mirror or refrigerators.” Do whatever works to make you remember what you promised yourself.
2. Join a Club That Wouldn’t Have You for a Member
So you’re not Steffi Graf. That doesn’t mean you can’t join a tennis team. Richard Cotton, chief exercise physiologist for the American Council on Exercise, says “joining a club, team or finding an exercise partner … provides a support system and someone to simply share the experience with. Often times just knowing someone will be asking you ‘How’s it going?’ can be the difference between exercise success and failure.”
3. Love Thy Neighbor and Love Thyself
You can’t leave a neighbor standing on the corner checking her watch. She knows where you live. Miriam Nelson, director of the Center for Physical Fitness at Tufts University and the author of Strong Women Stay Young and Strong Women Stay Slim (Bantam Doubleday Dell, 1999), says, “When I make a date with a neighbor to go for a run I keep it, and we have a great time.” She also plans a regular appointment with her neighbors. “Saturday mornings several of my neighbors come over and we lift weights together; it’s a great way to start the weekend,” she says.
4. Challenge Yourself
Working toward an event — like a 5K walk or run, or an overnight bike trip to a faraway bed and breakfast — keeps you on track. Every time you exercise you’ll be closer to meeting your goal. “The minute you mail in your entry fee, you’ll have a whole new sense of purpose. And the feeling of accomplishment you get from completing your event is like nothing else,” say Schlosberg and Neporent.
5. Dance, Dance, Dance
“Music is a fantastic motivator,” says Michael Olajide Jr., a former professional boxer and inventor of Aerobox workout routines. “It can push you to do more and to exercise longer, even longer than you planned.” Who doesn’t get a surge of energy every time they hear their favorite tune? Plus, it’s the perfect excuse to get that new CD.
6. Don’t Count the Miles
“Do not work out to burn calories or lose weight,” says Emme, plus-size model, author and columnist. “There are more important things than burning calories taking place during your workout. Newfound self-esteem and stress reduction are just two positive aspects of many that come to mind.” If you’re always focusing on burning off your morning doughnut, of course exercise seems like a chore. Try exercising for the sake of your health, not your body.
7. Find the Fun
Forget about the “no pain, no gain” attitude. “The mind, body and soul connection is very important here, don’t forget to have fun,” says Emme. Pick an activity you’ve always loved, like biking or walking outdoors. The more enjoyable it is, the more likely you’ll stick with it.
8. Make It a Family Affair
“When I go for a run I entice one of my kids to go with me — he or she goes on their bike and I run. It’s a great way to be together with my kids,” says Miriam Nelson. Who better to egg you on than the ones who love you best!
9. Learn to Love Lycra
“Buying snazzy new workout shorts or comfy new cross-trainers can really get you fired up to work out, ” say Schlosberg and Neporent. Once you realize how much better the right equipment makes a workout, you’ll be loving your sports bra as much as soccer star Brandi Chastain.
10. Dive for Dollars
Money is the ultimate motivator. Put a dollar in a jar every time you make it to the gym. At the end of a month, treat yourself to a massage. You’ll be at the gym more often than the trainers.
11. It’s About Time
“My mood motivates me to work out, so timing is everything,” says Kathy Kaehler, personal trainer and author. If you aren’t up for a workout don’t feel guilty about postponing. On the other hand, exercise has been known to improve a bad mood. Work out your aggressions in the gym instead of at home or work.
Posted by leah
If you’re serious about changing your body, you’re probably already eating pretty well, getting plenty of protein for muscle growth and laying off the sugary carbs to preserve your abs. Just the same, we bet you could do even better. If your eating habits aren’t quite up to speed, we’re here to help you get started. These seven easy nutritional upgrades will build muscle, trim fat, and help to keep your body in peak condition.
These are some Example on how to Muscle-up
1.) YOU’RE EATING: FAT-FREE FLAVORED YOGURT
When companies remove the fat from yogurt, they usually add sugar to make up for loss of flavor. Greek yogurt is naturally much creamier than plain yogurt, so you can’t really tell it’s fat free, and it has more than twice the protein and only half the carbs. For more flavor, add your own fruit such as berries or banana.
————————————————————————————————————
2.) YOU’RE EATING: CHUNK WHITE TUNA
Chunk white tuna, though a great source of protein, contains almost three times more mercury than other types of tuna and has low levels of healthy omega-3 fatty acids. Canned salmon offers virtually the same amount of protein, but it’s more flavorful, with much less mercury and lots more omega-3s. For quick salmon burgers, mix one can of salmon with one whole egg, one chopped scallion, two crushed whole-wheat crackers, and a splash of low-sodium soy sauce. Shape into patties and cook in a nonstick skillet for five minutes on each side over medium heat.
————————————————————————————————————
3.) YOU’RE DRINKING: SKIM MILK
Milk has vitamins, minerals, and some of the best protein on the planet, but the sugar in it can inflate your waistline. Calorie Countdown is just like regular milk, but with some of the sugar removed. The chocolate version has 90% less sugar than regular chocolate milk (for a list of retailers and additional info on Calorie Countdown’s availability nationwide, check out hphood.com).
————————————————————————————————————
4.) YOU’RE EATING: WHOLE-WHEAT PASTA
Even though whole-wheat pasta contains more fiber than the conventional kind, a serving can still pack as many as 40 grams of carbs. Spaghetti squash, once cooked, can be shredded to replicate spaghetti. The result is a tasty bowl of “pasta” without a lot of fattening carbs (about 10 per serving). Spaghetti squash is also a great way to sneak another couple servings of veggies into your diet. Preparation: Cut it in half lengthwise and scoop out the seeds. Microwave both halves for seven minutes, flip them over, and microwave for another seven minutes. When they are done cooking, rake a fork down the inside of the meat of the squash. Strands of “spaghetti” will magically appear.
————————————————————————————————————
5.) YOU’RE DRINKING: A SHAKE WITH A MIXTURE OF PROTEIN & CARBS
A carb- and protein-rich shake will jump-start your recovery after a weight workout, but by adding a shot of branched-chain amino acid powder to the mix, you can further boost your muscle growth. BCAAs like leucine help stimulate the production of insulin—the body’s most muscle-building hormone—and trigger the genes responsible for muscle growth. Add five to 10 grams of powder to your shake (or if you buy them in capsule form, simply unscrew the cap and pour them in).
————————————————————————————————————
6.) YOU’RE DRINKING: COFFEE
Aside from improving overall health and fighting cancer, green tea has been shown to help reduce stomach fat by increasing fat oxidation directly in your abdomen. Shoot for at least three cups a day. If you can’t do that, grab a green tea-extract supplement.
————————————————————————————————————
7.) YOU’RE EATING: SKINLESS CHICKEN BREAST
If you’re having trouble gaining muscle weight, you may want to switch to lean beef. Red meat has plenty of protein, but also creatine, and more vitamins, minerals, and calories than chicken. It could be the change you need to get your muscles growing again.
Posted by leah
Vegetables are an essential part of a healthy diet. But not all vegetables are created equal. Let’s take a look at why we need these plant varieties and how to make the right choices.
healthy diet veggies
Why are Vegetables Important?
1. People who eat fruits and vegetables as part of a healthy diet are less likely to develop conditions such as stroke, coronary heart disease, high blood pressure, type 2 diabetes, bone loss, and cancers of the mouth, stomach, and colon. In addition, these foods may reduce the risk of developing kidney stones.
2. Vegetables provide many vitamins and minerals such as potassium, fiber, folate, and vitamins E, C, and A. They are nutrient dense, meaning you get a lot of nutrients for few calories.
Best Choices
There are two types of vegetables: starchy and nonstarchy. Both types are part of a proper diet, but whereas nonstarchy varieties can be eaten in abundance, starchy selections contain more sugar, hence portion size need to be kept in check. Starchy vegetables include corn, peas, plantains, potatoes, squash, and yams. Nonstarchy vegetables are all of the rest including artichokes, asparagus, beets, broccoli, carrots, cauliflower, cucumber, eggplant, leeks, mushrooms, onions, peppers, salad greens, spinach, tomato, and zucchini.
The best way to get all of the health benefits of these nutrient powerhouses is to eat a variety of colors. Yellow, orange, and red choices provide vitamin A, green provide folate, vitamins, and phytochemicals, which are compounds found only in plants that provide great health benefits, such as reducing the risk for cancer and heart disease.
Choose dark green and dark yellow vegetables most often, such as romaine lettuce, broccoli, spinach, peppers, chilies, and carrots. When at the supermarket or produce stand, choose darker veggies over lighter ones. For example, choose romaine lettuce over iceberg, dark leafy greens, and deep yellow and deep red over light yellow and light red. Color can vary vegetable to vegetable, so look around before choosing the piece that you want.
How Much Should I Eat?
As nonstarchy vegetables should be eaten in abundance. If you’re looking for the minimum amount you should eat each day, the USDA recommends at least 2 ½ to 3 cups for men and women, and at least 2 cups for women over age 51. That’s about 21 cups of vegetables each week. Of these, women should eat 3 cups of the starchy form weekly, and men should strive for 6 cups of starchy choices weekly. Women over the age of 51 should have 2 ½ cups of starchy vegetables each week.
Amount to Serve
One cup of raw or cooked vegetables or two cups of raw leafy greens counts as one serving.
Tips for Adding More to Your Diet
* To incorporate more veggies into your diet, add some to the foods you already eat, such as omelets, lasagna, casseroles, soup, and pasta dishes.
* Frozen and canned varieties can be just as healthy, if not healthier, than fresh because they are packaged at the peak of freshness and retain more of nutrients. Keep in mind, however, that canned vegetables may be loaded with sodium. If you choose to use these, rinse them under some cold water before use to rinse off some of the sodium.
* Invest in a salad spinner. Just wash and dry your lettuce and store it right inside your fridge. It acts as a crisper and keeps the lettuce fresher for a longer period of time. You will always have fresh lettuce on hand for salads and sandwiches. It can also be used to wash and dry almost any fruit or vegetable.
* Vegetables are delicious, convenient, and versatile. Next time you’re shopping for food or looking for a new recipe, try a new veggie you’ve never had before. You just may surprise yourself!
Posted by leah
A raw food diet creates major improvements in health. The reasons are not known, but the experience is unmistakable. Weight normalizes, which generally means a reduction in fat. At the same time, a person feels extremely energized. It’s as if energy would rather be burned up than converted to fat.
There seems to be a major shift in physiology which makes one feel highly energized from raw food. I can only theorize why this occurs. It is quite likely that a large part of cooked food can only go into fat production, because heat and acid alter it making it unmetabolizable in other complex processes. By contrast, raw food should break down into components which can be directly metabolized in a variety of cells.
Health gets so refined and perfected with a raw food diet that a person notices effects of all types. The result is an important source of information about nutrition and quality of food.
For example, it is noticeable that sucrose (table sugar) goes into fat production rather than immediate energy. Sucrose splits into glucose and fructose. Muscles use glucose but not fructose. So the fructose probably goes into fat. The usual claim is that sucrose is split by acid in the stomach. However, sugars are absorbed very rapidly, and there is often not much acid in the stomach, particularly with a raw food diet, which means sucrose is probably entering the blood as a disaccharide quite often. Dextrose (d-glucose, which is natural glucose) is a much better sugar, since it can be used by every cell in the body.
One very obvious improvement resulting from a raw food diet is in the digestive system. Raw food digests marvelously well, so a person does not notice the acid, bile and residual effects of digestion that go with a cooked food diet.
Adding a little bit of cooked food to a raw food diet doesn’t work well, because acid is then produced in the stomach, and it is bad for raw food. Acid and raw food tend to create indigestion. However, they can be separated by eating raw food in the mornings and then cooked food later. Start with raw fruit first, then later raw vegetables, and then later cooked food.
A problem with raw foods is that they are the highest in pesticides. Organic raw foods may be necessary, unless a person is very clever in working around the worst pesticides. The effects are quite noticeable, which allows adjustments to be made.
The usual assumption is that the only supplement which is needed in theory is vitamin B12, because it is primarily found in meat. It originates with microbes, and very little is needed. Outside link on B12
However, I find that copper and zinc are also needed with a vegetarian diet, because plant material is very low in these minerals compared to meat. These minerals are toxic while being absorbed, so they should be taken in small quantities. There is evidence that chromium picolinate is hazardous.
B vitamins should not be taken in large quantities, because they are powerful reactants and can destroy organs. I find 20 milligrams per day to be the right amount for the main ones. Pills have to be cut up to get that size. Folic acid deteriorates into a toxic substance. It might need to be replaced every two to three months depending upon humidity.
Almost everyone needs vitamin D. It transports calcium into cells. It’s easy to get too much Vitamin D, particularly in the form of capsules. Dry D pills are safer. There is generally enough calcium in food when taking vitamin D. There is not much more calcium in dairy than other sources, and the hormones in dairy are not desirable.
A raw food diet should produce enough iron being skewed away from starchy food. But there is not as much iron in a vegetarian diet as in meat. Taking supplemental iron (in unnatural, mineral form) has been found to be harmful to the heart. But in small quantities, it should be safe. If adverse effects are not noticed, taking a low dose iron pill once in awhile should be safe, and it will provide a lot more iron than vegetarian food does.
Normally, salt is not used with raw food. I find that eating some salt seems to be physiologically beneficial with raw food.
Fruits and vegetables digest through different processes when raw. Eat fruit in the morning and vegetables later.
Learning to eat a raw food diet is mostly trial and error. Whatever is available and one wants to eat is generally adequate. Protein is found in raw nuts and seeds, such as sunflower seeds, sesame seeds, filberts, etc., and sprouts are also a good source of protein. Plant proteins do not have the same balance of amino acids as animal protein, so a variety of sources are needed.
Sprouts are often part of a raw food diet. They do require a slight amount of work, but not necessarily a lot. The easiest sprouts to make are lentils. The easiest way to make them is simply to soak them in a large plastic cup for 8 hrs, then drain and keep moist by spraying and occasionally rinsing. They can be eaten as soon as they get soft enough, though sometimes hard seeds might still exist for 8 hrs or more, which are bad for teeth. Sprouts can be allowed to grow for a couple of days.
Sprouts make a person hungry, as do other types of raw food to some extent. So there is little danger of being undernourished on such a diet. And still, it is about impossible to put on excess fat. Eating nothing but bananas and raisins might do it, but not much else would.
So persons who are concerned about fat should revert to a raw food diet. However, there is the social inconvenience that such a diet creates. The routine does not fit established cultures well, and a lot of persons aren’t going to eat “rabbit food” for whatever reason.
It seems to me that a raw food diet would be a good cure for eating disorders. Raw food creates perfect nutrition without negative effects including fat production.
Anorexia is largely psychological. If anorexics need to readjust their psychological relationship to food, a raw food diet should be the way to do it, because all types of raw food are good tasting.
