ALMONDS: Top nut source of vitamin E, to protect the heart, slow aging, and bolster immunity.
WALNUTS: Top nut in heart-healthy, brain-boosting omega-3 oils. The omega-3 oils in walnuts could help calm and moisten dry, irritated skin. Walnuts also contain a unique form of vitamin E thought to suppress prostate and lung cancer cell division.
PECANS: Top nut in antioxidants. This means they can help neutralize the free radicals that can accelerate aging and cause DNA damage. Pecans may also lower cholesterol.
PEANUTS: Though not strictly a nut (they are in fact a legume), peanuts contain more protein than tree nuts. They also contain the potent antioxidant resveratrol -- famously found in red wine.
PISTACHIOS: Top nut in potassium, needed to maintain healthy blood pressure. Also top nut in phytosterols (plant compounds that inhibit cholesterol absorption).
CASHEWS: Top nut in zinc, a mineral needed to support vision and immunity.
PINE NUTS: Top nut in manganese, essential for bone health and wound healing.
BRAZIL NUTS: Top nut in selenium, a mineral needed for proper thyroid and immune health. Selenium may also protect against cancers of the prostate, liver and lungs. Don't eat more than four a month.
MACADAMIA NUTS: Often shunned because they have more saturated fat than other nuts. However, researchers have found that a handful of macadamia nuts a day reduced total cholesterol by about 9%.
David Murdock
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
7.01.2009
2.25.2009
The Skinny on Weight Gain
The average American gains about 2 pounds a year. This translates to a little more than 100 excess calories each week.
Adjusting the calorie imbalance
100 Less 'Calories In'
-Eat fresh fruit instead of juice or dried fruit
-Put mustard instead of mayo on a sandwich
-Order your coffee 'skinny'-with skim milk instead of cream
-Drink club soda with lime instead of regular soda
-Eat tuna packed in water instead of oil
100 More 'Calories Out'
-Go to your co-workers desk instead of sending an email
-Go for a 15 minute walk on you lunch break
-Get off the subway or bus a stop earlier and walk the extra distance
-Take the stairs instead of waiting for the elevator
Apply these tips to save 100 calories each day and after 6 months, the result is a 5 pound weight loss and 10 pounds after 1 year!
http://www.b-nutritious.com/
Adjusting the calorie imbalance
100 Less 'Calories In'
-Eat fresh fruit instead of juice or dried fruit
-Put mustard instead of mayo on a sandwich
-Order your coffee 'skinny'-with skim milk instead of cream
-Drink club soda with lime instead of regular soda
-Eat tuna packed in water instead of oil
100 More 'Calories Out'
-Go to your co-workers desk instead of sending an email
-Go for a 15 minute walk on you lunch break
-Get off the subway or bus a stop earlier and walk the extra distance
-Take the stairs instead of waiting for the elevator
Apply these tips to save 100 calories each day and after 6 months, the result is a 5 pound weight loss and 10 pounds after 1 year!
http://www.b-nutritious.com/
Workout Snacks
Pre Workout:
1-2 hours prior to workout you need a complex carbohydrate for energy and to maintain your blood sugar. Avoid high fat options bacause they take longer to digest.
For each hour of exercise, try to aim for 100-250 calorie snacks. Here are some options:
-banana
-snack bar (luna, balance bar, lara, gnu)
-high fiber cracker and low fat cheese
-low-fat yogurt and raisins
-small bowl of cereal with skim milk
-string cheese and dried fruit
Post Workout:
It's important to replenish your body, especially if your workout was longer than 1 hour. Carbohydrates are important to refuel and protein is needed if you did strength training.
You should snack within 1 hour of finishing exercising. Here are some options:
-high fiber cracker with peanut butter or sliced turkey
-handful of almonds and raisins
-8 ounces of skim milk
-shake made with banana, orange juice, and skim milk
-half sports drink and some cottage cheese
-small vegetable soup
Fluid Needs
-Before: 15-30 minutes prior to exercise: 15-20 ounces of water
-During: 10-15 ounces every 15-20 minutes
-After: 15-20 ounces
http://www.b-nutritious.com/
1-2 hours prior to workout you need a complex carbohydrate for energy and to maintain your blood sugar. Avoid high fat options bacause they take longer to digest.
For each hour of exercise, try to aim for 100-250 calorie snacks. Here are some options:
-banana
-snack bar (luna, balance bar, lara, gnu)
-high fiber cracker and low fat cheese
-low-fat yogurt and raisins
-small bowl of cereal with skim milk
-string cheese and dried fruit
Post Workout:
It's important to replenish your body, especially if your workout was longer than 1 hour. Carbohydrates are important to refuel and protein is needed if you did strength training.
You should snack within 1 hour of finishing exercising. Here are some options:
-high fiber cracker with peanut butter or sliced turkey
-handful of almonds and raisins
-8 ounces of skim milk
-shake made with banana, orange juice, and skim milk
-half sports drink and some cottage cheese
-small vegetable soup
Fluid Needs
-Before: 15-30 minutes prior to exercise: 15-20 ounces of water
-During: 10-15 ounces every 15-20 minutes
-After: 15-20 ounces
http://www.b-nutritious.com/
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