Hello everyone! Haven't been blogging lately since I was busy with some personal stuff including 2 marathon events I just finished for May. The last one was the Nature Valley Run in which I was disappointed because I lost too much body fat and almost 15 lbs, 24 hours after the event. Right now, I'm back to carbo loading and increasing my protein intake to bring me back to at least 185-190 lbs since I currently weigh 170 lbs. I have lost the much needed fats and lost a few lbs of muscle in finishing those 2 consecutive marathons. So as of now, I'm off from running for this month of June until the Rexona Run in August 1. I don't plan to beat any of my personal best time and plan to focus more on my form and stamina, rather than my pace and speed. My nutritionist and gym trainers are changing my diet and exercise routine for June to prepare me for 3 different events for August. I'm very positive and hopeful all this hard work will pay out pretty good for me soon. Peace!
Monday, May 24, 2010
Friday, May 7, 2010
Whole Wheat Bread
Whole wheat Bread is healthier because of the fiber that it contains. Fiber helps provide a healthy digestive system and helps absorb some of the cholesterol and fat, so that your body doesn't retain them in your body.
Diets rich in whole wheat has been shown to significantly reduce high blood pressure. In addition, many of the minerals and good nutrients found in whole wheat bread have been discovered to promote healthy heart function.
2-3 slices of whole wheat bread for breakfast provides excellent nutrition for the day combined with oatmeal or whole wheat cereals and fruits. This is a hearty breakfast that benefits people trying to lose weight, maintaining a slim figure or preventing high blood pressure.
Diets rich in whole wheat has been shown to significantly reduce high blood pressure. In addition, many of the minerals and good nutrients found in whole wheat bread have been discovered to promote healthy heart function.
2-3 slices of whole wheat bread for breakfast provides excellent nutrition for the day combined with oatmeal or whole wheat cereals and fruits. This is a hearty breakfast that benefits people trying to lose weight, maintaining a slim figure or preventing high blood pressure.
Tuesday, April 20, 2010
Healthy Broccoli
My Healthy Broccoli:
One of my top choices when it comes to vegetables, Broccoli is an important food in body building or in weight loss/management. You'd be surprised as to what nutrients half a cup of steamed broccoli can offer more than your healthy fruits.
Nutritional Benefits:
Broccoli is the superhero of the vegetable kingdom with its rich vitamin A content--notice broccoli's dark green color as an indicator of its hearty carotene content. Though a bit on the bitter side, broccoli leaves are completely edible and also contain generous amounts of vitamin A.
With one half-cup of cooked broccoli providing 1083 IU of vitamin A and raw offering 678 IU, this veggie should make a frequent appearance at your dinner table. Folic acid is also abundant with one-half cup cooked registering 39 mcg and raw 31.2 mcg.
Broccoli offers 71.8 mg of calcium for a whole cup of cooked, as much calcium as 4 oz. of milk. That cup of raw contains 42.2 mg.
A cup of broccoli gives you 10% of your daily iron requirement, and the vitamin C content helps the body to absorb the iron.
One cup of cooked broccoli has as much vitamin C as an orange, and one third of a pound has more vitamin C than two and one-half pounds of oranges. A serving of one-half cup cooked broccoli offers 58.2 mg while the raw stores 41 mg. A cup of broccoli actually fulfills your daily vitamin C requirement
If you're a calorie counter, count broccoli in with only 22 calories for one-half cup chopped and boiled and 12 calories for one-half cup raw chopped.
Though this exceptional vegetable is not a powerhouse of protein, it does contain 2 grams for one-half cup boiled, and 1 gram for the same quantity of raw. These same figures apply to fiber as well with 2 grams, for the boiled and 1 gram for the raw broccoli.
Across the nutrition scale, broccoli contains all the nutrients mentioned above in addition to vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc.
It is important to note that though the figures listed for raw broccoli seem lower, it is not because raw broccoli is inferior to cooked. Because raw broccoli contains more bulk or volume than the cooked, one must eat more to equal the figures for cooked. Cooking breaks down the volume of broccoli, making it easier to consume larger quantities.
Frozen broccoli contains about 35% more beta carotene than the fresh because the frozen packages consist mainly of the florets. Most of the beta carotene is stored in the florets. But don't jump too quickly. There's plenty of nutrition in those stems, such as extra calcium, iron, thiamin, riboflavin, niacin, and vitamin C.
The darker colors of the florets, such as blue green, or purplish green contain more beta carotene and vitamin C than those with lighter greens.
Tips for Preparing Broccoli:
Both cooked and raw broccoli make excellent additions to your meal plan. Some of the health-supporting compounds in broccoli can be increased by slicing or chewing, since both slicing and chewing can help activate enzymes in the broccoli. The heating (for example, steaming) of unsliced broccoli is also fine, since bacteria in the intestine also have enzymes that can cause production of health-supportive compounds. In fact, intake of cruciferous vegetables like broccoli may be able to shift the balance of enzymes in our gut such that we have increased numbers of gut bacteria with myrosinase enzymes! When cooking broccoli, however, the stems and florets should be prepared differently. Since the fibrous stems take longer to cook, they can be prepared separately for a few minutes before adding the florets. For quicker cooking, make lengthwise slits in the stems. While people do not generally eat the leaves, they are perfectly edible and contain concentrated amounts of nutrients.
The World's Healthiest Foods has long recommended quickly steaming or healthy sautéing as the best ways to cook vegetables to retain their nutrients. Several recent studies have confirmed this advice. The way you cook can dramatically impact the amount of nutrients your vegetables deliver.
A study published in the Journal of the Science of Food and Agriculture investigated the effects of various methods of cooking broccoli. Of all the methods of preparation, steaming caused the least loss of nutrients.
Microwaving broccoli resulted in a loss of 97%, 74% and 87% of its three major antioxidant compounds-flavonoids, sinapics and caffeoyl-quinic derivatives. In comparison, steaming broccoli resulted in a loss of only 11%, 0% and 8%, respectively, of the same antioxidants.So it would be safe to assume that microwaving broccoli is not highly recommended if you're after it's nutrients.
Health Benefits:
- Protection against Cancer
- Cruciferous Vegetables Cut Risk of Bladder Cancer
- Kaempferol-rich Broccoli Protective against Ovarian Cancer
- Cruciferous Vegetables Help Lower Risk of Certain Aggressive Prostate Cancers
- Broccoli Teams Up with Tomatoes to More Effectively Fight Prostate Cancer
- Optimize Your Cells' Detoxification / Cleansing Ability
- Support Stomach Health
- Help for Sun-Damaged Skin
- A Cardio-Protective Vegetable
- Cataract Prevention
- Stronger Bones with Broccoli
- An Immune System Booster
- A Birth Defect Fighter (For pregnant women)
One of my top choices when it comes to vegetables, Broccoli is an important food in body building or in weight loss/management. You'd be surprised as to what nutrients half a cup of steamed broccoli can offer more than your healthy fruits.
Nutritional Benefits:
Broccoli is the superhero of the vegetable kingdom with its rich vitamin A content--notice broccoli's dark green color as an indicator of its hearty carotene content. Though a bit on the bitter side, broccoli leaves are completely edible and also contain generous amounts of vitamin A.
With one half-cup of cooked broccoli providing 1083 IU of vitamin A and raw offering 678 IU, this veggie should make a frequent appearance at your dinner table. Folic acid is also abundant with one-half cup cooked registering 39 mcg and raw 31.2 mcg.
Broccoli offers 71.8 mg of calcium for a whole cup of cooked, as much calcium as 4 oz. of milk. That cup of raw contains 42.2 mg.
A cup of broccoli gives you 10% of your daily iron requirement, and the vitamin C content helps the body to absorb the iron.
One cup of cooked broccoli has as much vitamin C as an orange, and one third of a pound has more vitamin C than two and one-half pounds of oranges. A serving of one-half cup cooked broccoli offers 58.2 mg while the raw stores 41 mg. A cup of broccoli actually fulfills your daily vitamin C requirement
If you're a calorie counter, count broccoli in with only 22 calories for one-half cup chopped and boiled and 12 calories for one-half cup raw chopped.
Though this exceptional vegetable is not a powerhouse of protein, it does contain 2 grams for one-half cup boiled, and 1 gram for the same quantity of raw. These same figures apply to fiber as well with 2 grams, for the boiled and 1 gram for the raw broccoli.
Across the nutrition scale, broccoli contains all the nutrients mentioned above in addition to vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc.
It is important to note that though the figures listed for raw broccoli seem lower, it is not because raw broccoli is inferior to cooked. Because raw broccoli contains more bulk or volume than the cooked, one must eat more to equal the figures for cooked. Cooking breaks down the volume of broccoli, making it easier to consume larger quantities.
Frozen broccoli contains about 35% more beta carotene than the fresh because the frozen packages consist mainly of the florets. Most of the beta carotene is stored in the florets. But don't jump too quickly. There's plenty of nutrition in those stems, such as extra calcium, iron, thiamin, riboflavin, niacin, and vitamin C.
The darker colors of the florets, such as blue green, or purplish green contain more beta carotene and vitamin C than those with lighter greens.
Tips for Preparing Broccoli:
Both cooked and raw broccoli make excellent additions to your meal plan. Some of the health-supporting compounds in broccoli can be increased by slicing or chewing, since both slicing and chewing can help activate enzymes in the broccoli. The heating (for example, steaming) of unsliced broccoli is also fine, since bacteria in the intestine also have enzymes that can cause production of health-supportive compounds. In fact, intake of cruciferous vegetables like broccoli may be able to shift the balance of enzymes in our gut such that we have increased numbers of gut bacteria with myrosinase enzymes! When cooking broccoli, however, the stems and florets should be prepared differently. Since the fibrous stems take longer to cook, they can be prepared separately for a few minutes before adding the florets. For quicker cooking, make lengthwise slits in the stems. While people do not generally eat the leaves, they are perfectly edible and contain concentrated amounts of nutrients.
The World's Healthiest Foods has long recommended quickly steaming or healthy sautéing as the best ways to cook vegetables to retain their nutrients. Several recent studies have confirmed this advice. The way you cook can dramatically impact the amount of nutrients your vegetables deliver.
A study published in the Journal of the Science of Food and Agriculture investigated the effects of various methods of cooking broccoli. Of all the methods of preparation, steaming caused the least loss of nutrients.
Microwaving broccoli resulted in a loss of 97%, 74% and 87% of its three major antioxidant compounds-flavonoids, sinapics and caffeoyl-quinic derivatives. In comparison, steaming broccoli resulted in a loss of only 11%, 0% and 8%, respectively, of the same antioxidants.So it would be safe to assume that microwaving broccoli is not highly recommended if you're after it's nutrients.
Health Benefits:
- Protection against Cancer
- Cruciferous Vegetables Cut Risk of Bladder Cancer
- Kaempferol-rich Broccoli Protective against Ovarian Cancer
- Cruciferous Vegetables Help Lower Risk of Certain Aggressive Prostate Cancers
- Broccoli Teams Up with Tomatoes to More Effectively Fight Prostate Cancer
- Optimize Your Cells' Detoxification / Cleansing Ability
- Support Stomach Health
- Help for Sun-Damaged Skin
- A Cardio-Protective Vegetable
- Cataract Prevention
- Stronger Bones with Broccoli
- An Immune System Booster
- A Birth Defect Fighter (For pregnant women)
Friday, April 16, 2010
Never Sick Again
Check out this basic but very useful guide. Stick this in front of your fridge for reference.
Wednesday, April 14, 2010
Info on L-Carnitine
What is L-carnitine? It is very similar to the nonessential amino acid carnitine. L-carnitine is the cheapest form of carnitine available and is also believed to be the safest type. It performs some of the same functions, such as helping metabolize food into energy. L-carnitine is synthesized in the body from the amino acids lysine and methionine. L-Carnitine is available as a high quality supplement from natural and synthetic sources. It is also found in avocados, dairy products, and red meats (especially lamb and beef).
L-carnitine transfers long-chain fatty acids, such as triglycerides into mitochondria (a cell's energy powerhouse), where they may be oxidized to produce energy. L-carnitine is a very popular supplement that promotes growth and development. It is also used for fat-burning, increasing energy, and improving resistance to muscle fatigue. L-carnitine also helps to build muscle. It is also great in dieting, as it reduces feelings of hunger and weakness.
There are a variety of published studies that suggest L-carnitine is useful in increasing the heart's output and improving it's functioning, as well as stimulating the heart's energy supply and supporting cardiac performance. Anyone deficient in protein or amino acids in their diet could benefit from L-carnitine supplementation. Pre-mature infants, vegan vegetarians, children, and breast-feeding women are likely to be deficient.
Although deficiencies are rare, muscle fatigue, cramps, or pre-mature aging are all signs of possible deficiency.
How much should be taken? Are there any side effects?
Between two and four grams of L-carnitine should be taken one hour before exercise, for two weeks. Then a 7 day rest period is required before taking L-carnitine again.
Local products such as Del Monte Fit 'n Right contains 300 mg of L-carnitine per serving (330 ml bottle), which means 7 servings will equal to a serving of 2.1 grams to show visible results in 6 weeks, combined with proper diet and exercise. Their Grapefruit and Blueberry flavored drinks are the ones with the fewest calories at 70 per 330 ml serving. I also recommend VitWater Kiwi Strawberry as a lower calorie alternative.
L-carnitine transfers long-chain fatty acids, such as triglycerides into mitochondria (a cell's energy powerhouse), where they may be oxidized to produce energy. L-carnitine is a very popular supplement that promotes growth and development. It is also used for fat-burning, increasing energy, and improving resistance to muscle fatigue. L-carnitine also helps to build muscle. It is also great in dieting, as it reduces feelings of hunger and weakness.
There are a variety of published studies that suggest L-carnitine is useful in increasing the heart's output and improving it's functioning, as well as stimulating the heart's energy supply and supporting cardiac performance. Anyone deficient in protein or amino acids in their diet could benefit from L-carnitine supplementation. Pre-mature infants, vegan vegetarians, children, and breast-feeding women are likely to be deficient.
Although deficiencies are rare, muscle fatigue, cramps, or pre-mature aging are all signs of possible deficiency.
How much should be taken? Are there any side effects?
Between two and four grams of L-carnitine should be taken one hour before exercise, for two weeks. Then a 7 day rest period is required before taking L-carnitine again.
Local products such as Del Monte Fit 'n Right contains 300 mg of L-carnitine per serving (330 ml bottle), which means 7 servings will equal to a serving of 2.1 grams to show visible results in 6 weeks, combined with proper diet and exercise. Their Grapefruit and Blueberry flavored drinks are the ones with the fewest calories at 70 per 330 ml serving. I also recommend VitWater Kiwi Strawberry as a lower calorie alternative.
Taking L-carnitine is very safe, although the DL form of carnitine may be toxic and is not recommended. I would recommend a dosage of 1 to 1.2 grams daily for optimum results and for maintenance purposes.
Tuesday, April 13, 2010
Cut the excuses - Stop Eating Junk!
Ok, so you just started your healthy diet, and you're at it already for 7 days already. Your taste buds are craving for the junk you're used to stuffing in your mouth. I know it's easy to neglect your healthy diet in favor of a busy schedule. Fast foods are everywhere and that's a threat to your healthy diet. Do not worry. Here are 3 simple tips for tackling your most common excuses for going off a nutrition program.
Excuse # 1 - "I really don't have the luxury to spend time in the kitchen nor the grocery."
Tip - You really can't go wrong with ready-made, good for 3-4 days packed chicken and green salad. If you have no time to shop, many fast food chains have made healthy additions to their to-go menus and offer delivery. KFC, for example, offers nutritious low-fat, high nutrition food such as their go-go sandwich and Asian Salad with chicken. Just try to avoid the fat-laden dressings by requesting to have it lessened and fried items in the menu.
Excuse # 2 - "I crave something sweet every day, but I don't want to pack on the extra unwanted calories."
Tip - My sincere apologies everyone, but you'll have to give up the "decandent" desserts if you don't want those additional calories in your thighs and belly. But do not fear, dark chocolate is here, and it's a great alternative. An ounce of pure dark chocolate only has 150 calories and tastes great mixed with your breakfast cereals or oatmeal. It also can lower your blood pressure and improve blood circulation. Just remember, when you're shopping for pure dark chocolate, look for one that contains at least 60% cacao. The higher the percentage of cacao, the less sugar the chocolate will contain. But don't go over 1 ounce, as any more and it will work against you.
Alternative - If you're not really into chocolates, try smoothies made with fresh fruit and low-fat milk. You can even freeze the smoothie into popsicles for a refreshing treat! When you go to a fruit shake stand in a mall, ask then to lessen the amount of syrup they put it, or better yet, don't have any syrup added. Fruits already are supposed to be sweet on their own and can help you battle your cravings for sweets.
Excuse # 3 - "Before I get a chance to eat them, my fruits and veggies become bad."
Tip - Shop smart, store smart, and don't forget that eating fruits daily are an excellent way to get your sugar fix. Buying the right amount of produce for 7 days and store it on the second or third shelf in your fridge. Produce that is frozen, vacuum-packed and stored in opaque packaging is a perfect alternative. I've mastered the art of food preservation to make it fresh for 7 days (well except for green leaves for salad which you need to consume within 48-60 hours upon purchasing).
Did you know that flash-frozen foods tend to have a higher nutrient content than fresh produce for the very reason that they haven't been shelved and exposed to oxidation from air and light, which could diminish the levels of vitamins and nutrients found in food.
How much is once in a while? Sunday is my cheat day where I can eat anything that I want, but I don't try to go overboard by eating a whole pizza or a bucket of friend chicken or a big bag of potato chips in one sitting. I try to eat them in moderation, to keep me focused (not to mention, human and sane) during the 6 days I am on a healthy diet. Plus, I treat my cheat day as a reward for my discipline and hard work.
Excuse # 1 - "I really don't have the luxury to spend time in the kitchen nor the grocery."
Tip - You really can't go wrong with ready-made, good for 3-4 days packed chicken and green salad. If you have no time to shop, many fast food chains have made healthy additions to their to-go menus and offer delivery. KFC, for example, offers nutritious low-fat, high nutrition food such as their go-go sandwich and Asian Salad with chicken. Just try to avoid the fat-laden dressings by requesting to have it lessened and fried items in the menu.
Excuse # 2 - "I crave something sweet every day, but I don't want to pack on the extra unwanted calories."
Tip - My sincere apologies everyone, but you'll have to give up the "decandent" desserts if you don't want those additional calories in your thighs and belly. But do not fear, dark chocolate is here, and it's a great alternative. An ounce of pure dark chocolate only has 150 calories and tastes great mixed with your breakfast cereals or oatmeal. It also can lower your blood pressure and improve blood circulation. Just remember, when you're shopping for pure dark chocolate, look for one that contains at least 60% cacao. The higher the percentage of cacao, the less sugar the chocolate will contain. But don't go over 1 ounce, as any more and it will work against you.
Alternative - If you're not really into chocolates, try smoothies made with fresh fruit and low-fat milk. You can even freeze the smoothie into popsicles for a refreshing treat! When you go to a fruit shake stand in a mall, ask then to lessen the amount of syrup they put it, or better yet, don't have any syrup added. Fruits already are supposed to be sweet on their own and can help you battle your cravings for sweets.
Excuse # 3 - "Before I get a chance to eat them, my fruits and veggies become bad."
Tip - Shop smart, store smart, and don't forget that eating fruits daily are an excellent way to get your sugar fix. Buying the right amount of produce for 7 days and store it on the second or third shelf in your fridge. Produce that is frozen, vacuum-packed and stored in opaque packaging is a perfect alternative. I've mastered the art of food preservation to make it fresh for 7 days (well except for green leaves for salad which you need to consume within 48-60 hours upon purchasing).
Did you know that flash-frozen foods tend to have a higher nutrient content than fresh produce for the very reason that they haven't been shelved and exposed to oxidation from air and light, which could diminish the levels of vitamins and nutrients found in food.
How much is once in a while? Sunday is my cheat day where I can eat anything that I want, but I don't try to go overboard by eating a whole pizza or a bucket of friend chicken or a big bag of potato chips in one sitting. I try to eat them in moderation, to keep me focused (not to mention, human and sane) during the 6 days I am on a healthy diet. Plus, I treat my cheat day as a reward for my discipline and hard work.
Simple tips for having breakfast like a king everyday
Have breakfast like a king - Never leave home going to work or for an early workout on an empty stomach. Have something hot to drink and foods high in protein in the morning. For those trying to lose that belly fat, try this for breakfast: 3 egg whites (with 1 or 2 egg yolks), 3 pieces of lean bacon (yes, REAL bacon fried without oil) or 1 chicken frank or 5-7 ounces of lean beef cuts (peppered and salted the night before) grilled or fried without oil (I'd prefer it to be well done), 2 slices of sugar-free wheat bread and 350 ml of Grapefruit juice (Preferably Ruby Red Grapefruit). I try to add 1 piece of fruit if I can like 1 banana or an apple. I also take 1 Vitamin C tablet immediately after having breakfast. I'll discuss more about the importance of taking just 1 vitamin, Ascorbic Acid, in our body and why Multivitamins is just a complete marketing hoax in another blog. I drink 1 regular serving of protein shake mixed with soy milk or low fat milk in the morning upon waking up to replenish lost nutrients if I'm in an extreme hurry. Whole Wheat cereals mixed with berry fruits are a vitamin packed way to start your day as well. Combine it with soy milk so it gives you a breakfast high in protein and iron.
Protein helps suppress hunger and keeps you full for 4-6 hours depending on your amount of protein requirements. Again, it's OK to eat plenty of food in the morning since your stomach has not had anything to eat in the last 8-12 hours at the very least. This avoids early fatigue and nausea early in the day. It also keeps your head cool and calm the entire day. You'll eventually burn everything you had during breakfast by lunch or mid afternoon. Preparation of food for breakfast is also key, so I'll put in another blog the importance of packing up the right type of food in your ref and food storage a day before at the very least so you'll avoid dropping by McJunk, I mean McDonalds, before going to work or working out. Lastly, don't drink anything cold upon waking up for the next 3 hours. Drinking cold drinks in the morning tends to store more fats in the stomach makes your belly look flabby and unevenly proportioned. Lukewarm or warm drinks are good for the body.
Next up: Having lunch like a queen and Dinner like a pauper.
*I'm off to the gym now right after writing this blog for a power packed and intense workout.
1st Blog - Goals
Hey everyone! A lot of people have been asking so many questions about fitness, nutrition and daily health tips. So here it is, my very own blog on Nutrition, Fitness and Health. I'll try my best to show you all that you can live life to the while sculpting the body of your dreams and raising your energy level so that you'll feel like a million bucks, for the rest of your life. Not only that, but you’ll be able to do things you thought your body could not do, whether working on physical tasks at home, dominating the competition on the playing field, taking on the daily stress of your work or even your own performance in bed!
Beside the focal point that you can take action now (not tomorrow or the day after tomorrow) and improve how you look, feel, and perform, one of the most important aspects of taking responsibility for your own fitness is that you’ll live a longer, happier life and reduce your risk of degenerative diseases.
One primary goal that I have is to share with you all different POWERFUL strategies to make your training and nutrition program fun, exciting and of course, let people around you SEE the results you desire. I'll share some truths, myths and secrets I've learned about cardio. I'll also share some extremely EFFECTIVE strength training exercises, easy to do tips and strategies that WORK! As the days go by as well, I'll share also some new training styles that I've learned over the years from different fitness and nutrition experts, local or international. I’ll also share some great healthy meal ideas I've tried and read. Yeah, none of those low-carb or low-fat diets! I won't be sharing BS you've probably seen from TV or from pros about how you need to do long boring hours doing cardio routines, and chew on bland meals like tuna, cereals, oatmeals, or plain grilled chicken with broccoli in order to get in great shape. I'll also introduce you also to Plyometrics, a type of exercise training designed to produce fast, powerful movements to improve the functions of the nervous system, generally for the purpose of improving performance in sports (this is really fun to do!).
I truly feel that getting fit and healthy should be a way of life, not a daunting task we must do. Motivation is just the start of it, but discipline and habit will keep you going to stay fit, feeling fabulous and healthy. I'll try my best to share tips and tricks that most of you already know (like how I lost 20 lbs of fat in 3 weeks and how I gained 20 lbs of muscle in 6 weeks) and some you probably didn't know, so stay tuned.
*This is dedicated to Kristina, my wife (by July 2010). I enjoy, live my life smiling everyday because you inspire and push me to do my best in every single thing that I do, every day of my life. I love you very much!
Subscribe to:
Posts (Atom)
