Posted: April 28 2006 at 01:03 AM
- gives longer energy
Eat in small portions throughout the day!
Oatmeal, potatoes, grits, brown rice, lentils, sweet potatoes, whole wheat break, chickpeas and pits.
Asparagus, squash, broccoli, green beans, cabbage, cauliflower, celery, cucumbers, mushrooms, lettuce, red/green peppers, tomatoes, spinach, and zucchini.
- immediate energy
- 20-30 min after workout, In order to recover
- Released too fast into the blood stream, can be stored as fat if not burned.
Bananas, grapes, skim milk
Apples, pears, cantaloupes, oranges, cherries, strawberries, grapefruits, lemons, nectarines and peaches.
Fruits slow down fat loss, Fructose can be stored as fat. Consume only after exercise
Every tissue of our body consists of protein!
- Increases metabolism by 20% when consumed
- Consume 1 gram to lean body mass.
Best sources of protein: Salmon, halibut, cod, round steak, chicken breast, tuna (packed in water), sardines, turkey breast, whey protein, egg substitute, skim milk.
Fats needed to lubricate joints, and production of hormones.
Saturated fats : BAD
- Factor of high cholesterol levels and heart disease.
- Vegetable oils, coconut nut oil, palm oil, and pam kernel oil
Polyunsaturated fats: OKAY
- Okay for cholesterol levels.
- Corn oil, cottonseed oil, safflower oil, soybean oil, and sunflower oil.
Monounsaturated fats: GOOD
- Rise good levels of cholesterol.
- Fish oils, virgin olive oil, canola oil, flaxseed oil, safflower oil and natural peanut butter.
Water: 0.66*lean body mass= how many ounces of water.
How to eat:
Eat small meals throughout the day. That will increase your metabolism.
Starving doesnít help, if u go 3-4 hours without food your body switches to a catabolic state, a condition in which you lose muscle/water and gain fat.
Eat 5-6 Small Meals a day!
Think of your body like a car, u want to give it just enough gas to keep moving. Too much food at once will be stored for later, as fat.
Avoid meals that donít have a balance of nutrients, like only Carbs (pasta).
- eat veggies raw or steamed. Over cooking loses its nutrients
- Never Fry
- Trip fat and skin from meats.
- Donít use salt, butter, oils, or sugar when cooking.
- Try non-salt seasoning, lemon juice, vinegar, garlic and paper, wine, salsa, soy sauce.
NO: non diet soda, fruit juices( even all natural)
OK: tea, coffee ( in moderation), a little wine
Strive for consistency, not perfection!