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Twenty Fittest Foods
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Diet and Nutrition
"I recently read about the best foods for your body. Here are the top twenty everyone should try to include into their diets:
Salmon, Blueberries, Oatmeal, Tomatoes, Broccoli, Spinach, Yogurt, Almonds, Whole-Wheat Bread, Beef, Soy, Sweet Potatoes, Water, Milk, Eggs, Green Tea, Black Beans, Quinoa (this is a whole grain), Olive Oil, Turkey Breast."
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created by
jillybean
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saved on 3/21/2008
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11
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57.9
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100 %
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Get Healthy this Spring!
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Diet and Nutrition
"I recently came across some tips I found helpful to better your health this spring and wanted to share....
**Top 10 Spring Resolutions**
1. Bathing suit countdown begins. Prepare for skimpy clothes by eating light, healthy fare.
2. Start your day with whole grains — it can be as simple as upgrading your toast to multigrain.
3. Time for spring cleaning — purge your pantry of unhealthy foods and restock with good-for-you items.
4. Spring is for salads. Eat a big bowl of leafy greens at the start of a meal for better appetite control.
5. April is asparagus season! Go wild — eight ounces has only 45 calories — but pass on the hollandaise.
6. Include lean protein in all your meals and you'll be less hungry. Protein is not just meat — it can be low-fat dairy, beans, soy or nuts.
7. Treat yourself weekly to wild salmon, rich in healthful Omega-3 fats, when it comes in season this spring.
8. Try a new and unfamiliar fruit or vegetable.
9. For the healthiest snacks, plan them in advance.
10. Splurge on peak-season spring strawberries. One cup of these flavorful berries has only 43 calories and supplies over 100 percent of your daily vitamin C needs."
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created by
jillybean
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saved on 3/17/2008
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4
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18.4
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100 %
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Power up your diet with these foods!
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Diet and Nutrition
"You probably know that you should eat foods rich in fiber, antioxidants and certain naturally occurring chemical substances in plants called polyphenols—micronutrients that are linked to prevention against heart disease and cancers. There is evidence that these compounds not only can protect you from disease but also can help you look and feel younger—but in which foods do they lurk? Here’s a guide to some common sources for some great food compounds.
Omega-3 Fatty Acids: walnuts, pumpkin seeds, fatty fish such as salmon, mackerel, trout, and tuna, also canola oil, walnuts and flaxseed oils. Also found in dark leafy green vegetables.
Fiber: Apples, oranges, bananas, broccoli, potatoes, carrots, oat bran, lentils, green peas, kidney and pinto beans. (One of the major reasons to eat rather than drink your fruits is that the juices lose the naturally rich fiber content found in the fruits themselves. )
Cartenoids (such as beta carotene): Broccoli, spinach, collards, turnips, carrots, red, yellow, and green peppers.
Flavonoids: Berries, such as strawberries, blueberries and blackberries. Also dark chocolate for a strong antioxidant flavonoid that aids in blood flow.
Lycopene: Any tomato product (sauce, tomatoes, tomato soup, tomato juice, even catsup)
Resveratrol: red wine, and grapes, also found in raspberries, peanuts."
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diet, food, healthy
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created by
thetrainerx
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saved on 3/13/2008
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5
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21.4
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100 %
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Deep fried Abdominals
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Strength Training
"Burn, baby, burn.
The inferno you’re about to set blazing through your midsection will be the result of a smoldering abdominal workout, one that’s designed to carve up that stingy midsection.
While many bodybuilders crave the “burn” that you get from tearing up a muscle group, nothing compares to the sensation you get from a fiery abdominal workout.
Unlike other muscle groups, ab workouts usually consist of a long, continual sets with no rest periods, maintaining constant strain and tear on your six-pack.
Hopefully, your abs will be so blazing hot from this workout that you could fry eggs on your tummy.
DECLINE SITUPS: Lock yourself into the decline bench. With your ankles lodged underneath the pads, slowly lift your upper torso off the bench. Make sure that your upper torso – everything above the waist – is perfectly straight. Lift only a few inches off the bench, or so that your torso forms a 45 degree angle with the floor. Make sure you are concentrating on the abdomen, squeezing the ab muscles at the contraction. Slowly lower your torso to the bench, trying to merely touch the bench with your back, not resting any of your body weight on it. Try doing 3 sets of 40-50 reps.
ROPE CRUNCHES: Connect the rope attachment to the upper hookup of the cable machine. Grab one side of the rope in each hand and turn away from the weight as you drop to your knees. Make sure that the weight is not set too high and that you are grabbing the rope on its ends. Hold the rope to the sides of your head and slowly lower your torso toward the floor. You should squeeze your abs during the exercise, stopping your elbows about six feet from the floor. Slowly bring your head back up to the starting position and repeat the motion. Try doing 3 sets of 30-40.
PIKES: Lie flat on your back on either a mat or the floor. Have your arms outstretched with your fingertips pointing to the ceiling. Bend your knees slightly. Slowly raise your shoulders and your legs off the floor simultaneously. Try to touch your toes with your hands while you squeeze your abdomen. Slowly bring your shoulders back to the mat and your feet back to the floor. Repeat the movement for 3 sets of 20 repetitions.
Of course, variations to these exercises will work different parts of your midsection. To fry those obliques, try twisting your shoulders into the movements. For instance, with decline sit ups, bend your torso to one side during the exercise and on the next rep, try hitting the other side. This twisting motion will brush through your abdomen like a raging forest fire."
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abs, workout, abdominals, exercise, fitness
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created by
MatthewCole
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saved on 3/13/2008
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6
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24.4
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100 %
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Drink up Everyone
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General/Other
"Do not depend on thirst as a signal to avoid dehydration! Your body's drive to drink is not nearly as powerful as its drive to eat, and the thirst mechanism is even less powerful during exercise. Therefore, you must plan to drink early and often.
How Much Should You Drink?
Follow these guidelines: Before exercise: Drink one to two cups (eight to 16 ounces) of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.
During exercise: Drink one-half to one cup every 15 to 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.
After exercise: Replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise.
In hot, humid weather, you need to drink more than usual. (But do not forget that dehydration also occurs during cold weather exercise--your body temperature rises, and you still lose water through perspiration and respiration.)
What Should You Drink?
Should you just reach for the water bottle when you need to hydrate, or are sports drinks better? The answer to this question depends on how much and how hard you exercise--and how much you like water!
The ideal fluid replacement beverage should encourage fluid consumption and promote fluid absorption. If you exercise less than one hour, water should be fine. If you exercise longer than one hour, the fluid should also supply energy to your working muscles. In this case, drink about two to four cups per hour of fluids with carbohydrate concentrations of from 4 to 8 percent. (Most sports drinks fall in this range.)
What about the sodium in most sports drinks? The average exerciser does not need to replace sodium or other electrolytes during exercise. Even well trained marathoners will reserve enough sodium to complete a competition. After heavy exercise, however, it is best to eat a meal that contains some sodium to replace what you may have lost. Follow your cravings--do not worry about restricting the sodium in your food immediately after running a marathon.
If you are participating in an ultra-endurance event that lasts four hours or more, you should consume a sports drink that contains sodium. Fifty to 120 milligrams consumed during exercise should be sufficient. (Sodium content in sports drinks can range from eight to 116 milligrams. Read the label.)
If you are just an average exerciser, you might think sodium in drinks is just a waste. However, sodium may play a different role for you. Sodium helps your body absorb fluid, and along with sugar, sodium may enhance a drink's taste, which can encourage you to drink more.
Therefore, if you are an avid water drinker, you will benefit little from using a sports drink unless you are exercising for at least o"... read entire tip
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water, hydration
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created by
Mitch
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saved on 3/8/2008
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3
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15.1
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100 %
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Protein intake for maximum fat loss
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Diet and Nutrition
"The amount of protein that is recommended as being optimum, when fat loss is the main goal, is between 1.5 and 2 g per kg.
Some people find these recommendations excessive because, after all 2 g per kg is 2.5 times more then the minimal amount recommended (0.8g per kg). These are the same people that have a limited view of protein, considering it to be a macronutrient that provides nothing beyond preventing protein deficiency. A better understanding of how protein fits into one’s dietary strategy will erase this fear out of the heads of even the most skeptic people.
Studies made on the effect of increasing protein intake have showed that there are clear benefits to increasing protein intake. Some of the benefits are:
• Increased termic effect of food.
The digestion, absorption, storage and oxidation of all nutrients require metabolic processing. The termic effect of processing protein is roughly double than that of carbohydrates and fats. So eating protein is termogenic and leads to a faster metabolic rate. This translates to greater fat loss when dieting.
• Increased glucagon production.
Protein consumption increases the glucagon to insulin ratio.
• Increased IGF-1 secretion
Protein supplementation, above minimum needs, has been proven to increase the IGF-1 response to exercise and feeding. IGF-1 is an anabolic hormone related to muscle growth. Increased IGF-1 levels while dieting translate to better muscle sparring.
• Improved weight loss profile
A 2003 Layman et al study has revealed that reducing the carbohydrate to protein ratio from 3.5-1 to 1.4-1 has the following benefits:
- increased body fat loss
- spares muscle mass
- improves satiety
- better blood glucose management
• Increased nitrogen status.
Diets high in protein cause a strong positive nitrogen balance. This coupled with proper exercise leads to the acceleration of muscle growth."
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protein, diet, weight loss
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created by
trifm
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saved on 2/4/2008
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3
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49
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100 %
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Avoid Outrageous Portion SIzes
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Diet and Nutrition
"When eating at many restaurants, it's hard to miss that portion sizes have gotten larger in the last few years. The trend has also spilled over into the grocery store and vending machines, where a bagel has become a BAGEL and an “individual” bag of chips can easily feed more than one. Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods. Here are some tips to help you avoid some common portion-size pitfalls.
Portion control when eating out. Many restaurants serve more food than one person needs at one meal. Take control of the amount of food that ends up on your plate by splitting an entrée with a friend. Or, ask the wait person for a “to-go” box and wrap up half your meal as soon as it’s brought to the table.
Portion control when eating in. To minimize the temptation of second and third helpings when eating at home, serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the excess food out of reach may discourage overeating.
Portion control in front of the TV. When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package. It’s easy to overeat when your attention is focused on something else.
Go ahead, spoil your dinner. We learned as children not to snack before a meal for fear of “spoiling our dinner.” Well, it’s time to forget that old rule. If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal.
Be aware of large packages. For some reason, the larger the package, the more people consume from it without realizing it. To minimize this effect:
Divide up the contents of one large package into several smaller containers to help avoid over-consumption.
Don’t eat straight from the package. Instead, serve the food in a small bowl or container.
Out of sight, out of mind. People tend to consume more when they have easy access to food. Make your home a “portion friendly zone.”
Replace the candy dish with a fruit bowl.
Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level.
When buying in bulk, store the excess in a place that’s not convenient to get to, such as a high cabinet or at the back of the pantry."
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created by
MleighS84
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saved on 2/4/2008
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2
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13.1
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100 %
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Eating and Exercise
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Diet and Nutrition
"Cramping is usually the result of an imbalance between salt and water loss because of sweating.People may also experience the "stitch in the side" cramps which are caused either by a lack of blood supply to muscles involved in breathing or by exercising right after eating.When a person eats too close to exercise the blood flow is directed to the digestive tract instead of the exercising muscles.
P.S I have included a link that will help point out the basic ideas behind Eating before and after an exercise and how to prevent any injury to yourself."
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created by
aaraya
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saved on 2/3/2008
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4
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21.6
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100 %
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When to Eat
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Diet and Nutrition
"Eating is essential to daily activities. The question is, when and how much to eat. The two most important times to eat are in the morning and directly following a workout. These are the two times of the day when we need the most amount of nutrition. The morning is important because we've just spent 7 to 8 hours sleeping, so our stores of energy are depleted. It really is the most important meal. When you workout, you've just burned all this energy and your body needs to get a jump start on recovering. Even just a quick shake can give you that boost.
How much to eat is a little more difficult. This is usually determined by the level of our activity as well as the current state of our body. Try to find a good bmr calculator to figure out what would be the optimal amount of calories to take in each day. Most professionals are in agreement that eating about 5 meals a day is best. Eat breakfast, lunch, and dinner in smaller amounts while including a couple snacks in between. Good snackfoods are nuts, fruits, veggies, or even a small protein shake.
Hope this gives you a starting point for breaking that code we all know as nutrition."
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calories, times to eat, breakfast, snack
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created by
ApolloFit
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saved on 1/26/2008
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7
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28.3
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100 %
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Wedge In Some Water
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Diet and Nutrition
"If you're having a hard time replacing sugary or fruit drinks with water, try dropping in a wedge of lemon, lime, or orange into the glass of water. Makes drinking more water tolerable, and less of challenge."
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water, lemon
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created by
CountAight
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saved on 1/24/2008
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2
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14.6
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100 %
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