Most Nutritious Vegetables------look at the carb content!!!!
High
These vegetables are pretty much nutrient powerhouses.
Endive, 1 head raw; 1.29 net carbs (15.9g fiber!)
Collards, 1 cup boiled; 3.99 net carbs
Kale, raw 1 cup chopped; 5.57 net carbs
Escarole, 1 cup cooked; .42 net carbs
Artichoke, 1 cup, globe (French), cooked, from fresh; 9.71
Broccoli, 1 cup cooked; 3.37 net carbs
Spinach, 1/5 cup cooked; 1.22 net carbs
Turnip Greens, 1 cup chopped; 1.39 net carbs
Medium
Squash, 1 cup, summer, cooked, from fresh; 5.2 net carbs
Green Beans, 1 cup, snap, green, cooked; 5.86 net carbs
Cauliflower, 1 cup cooked; 1.75 net carbs
Asparagus, 1/2 cup cooked; 2.37 net carbs
Mushrooms, 1 cup raw; 2.02 net carbs
Green Beans, snap, cooked, I cup boiled & drained; 5.86 net carbs
Wednesday, 12 August 2009
Daily Checklist
HAVE YOU DONE THE FOLLOWING TODAY:
(1) HAD BREAKFAST
(2) PREPARED 1 MAIN MEAL & 2 SNACKS FOR WORK
(3) BROUGHT A WATER BOTTLE WITH YOU - WITH WATER IN IT!
IF NOT, YOU ARE LIKELY TO
(1) NOT EAT TILL 10 O'CLOCK & THEN HAVE TEA/SCONES ETC
(2) GET A SORE HEAD BECAUSE YOU ARE DEHYDRATED
(3) STAND ON SCALES LATER & WONDER WHY YOU ARE NOT LOSING WEIGHT
EVERY DAY, PLAN AHEAD!!
(1) HAD BREAKFAST
(2) PREPARED 1 MAIN MEAL & 2 SNACKS FOR WORK
(3) BROUGHT A WATER BOTTLE WITH YOU - WITH WATER IN IT!
IF NOT, YOU ARE LIKELY TO
(1) NOT EAT TILL 10 O'CLOCK & THEN HAVE TEA/SCONES ETC
(2) GET A SORE HEAD BECAUSE YOU ARE DEHYDRATED
(3) STAND ON SCALES LATER & WONDER WHY YOU ARE NOT LOSING WEIGHT
EVERY DAY, PLAN AHEAD!!
Portion sizes
MAKING SENSE OF PORTION SIZES
Many of us tend to underestimate the amount of food we eat and tend to overestimate the recommended portion sizes for many foods.
For example, try pouring out your usual portion of pasta and measure it! Then, compare it to the label portion size. Chances are, you're eating two, three, four or more times the amount on the label.
If you are confused when reading a food label, try relating the portion size of a serving to everyday items. It is an easy way to visualize what a true portion size looks like.
Woman's fist or baseball—a serving of vegetables or fruit is about the size of your fist
A rounded handful—about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels
Deck of cards—a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) – for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop
Golf ball or large egg—one quarter cup of dried fruit or nuts
Computer mouse—about the size of a small baked potato
Thumb tip—about one teaspoon of peanut butter
Six dice—a serving of cheese
Check book—a serving of fish (approximately 3 oz.)
Eyeball it! Take a look at the recommended serving sizes on the new USDA MyPyramid Food Guidance System. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little!) a ½ cup or 3-ounce serving is. This will help you "eyeball" a reasonable serving!
Many of us tend to underestimate the amount of food we eat and tend to overestimate the recommended portion sizes for many foods.
For example, try pouring out your usual portion of pasta and measure it! Then, compare it to the label portion size. Chances are, you're eating two, three, four or more times the amount on the label.
If you are confused when reading a food label, try relating the portion size of a serving to everyday items. It is an easy way to visualize what a true portion size looks like.
Woman's fist or baseball—a serving of vegetables or fruit is about the size of your fist
A rounded handful—about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels
Deck of cards—a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!) – for example, one chicken breast, ¼ pound hamburger patty or a medium pork chop
Golf ball or large egg—one quarter cup of dried fruit or nuts
Computer mouse—about the size of a small baked potato
Thumb tip—about one teaspoon of peanut butter
Six dice—a serving of cheese
Check book—a serving of fish (approximately 3 oz.)
Eyeball it! Take a look at the recommended serving sizes on the new USDA MyPyramid Food Guidance System. Get out a measuring cup or a food scale and practice measuring some of your favorite foods onto a plate, so that you can see how much (or how little!) a ½ cup or 3-ounce serving is. This will help you "eyeball" a reasonable serving!
Tuesday, 11 August 2009
Supplements - ones that I recommend
Omega-3 Fish Oils: Omega-3 fish oils are one of the only supplements I would say is a must have supplement. They have an endless array of health benefits including decreased cholesterol levels and blood pressure.
• Reduction of joint pain
• Increased energy levels
• Decreased inflammation throughout the entire body
• Improved functioning of the immune system
• Increased strength levels
• Increased testosterone levels
• Increased levels of HGH (human growth hormone)
• Increased oxygen delivery to the cells during workouts
• Decreased bodyfat
• Increased insulin sensitivity
• Increased sex drive ....lol
Take six to twelve grams per day spread evenly over the course of 3 meals.
Protein Powder: For most of us, it is quite difficult to consume our daily requirement of proteinby eating nothing but real, solid food. Getting 100+ grams of protein per day by eating nothing but chicken, eggs, fish, and beef is not a reality for most people in todays busy society. If you can meet your daily protein requirement by just eating real food, then that is definitely the way to go. Food beats supplements every day of the week. But if you cant, then a protein shake will help you get there.
The protein powders which I know recommend after researching & investigating are 'myprotein' & 'sunwarrior protein'. You'll notice they are more expensive, but you get what you pay for.
Vitamin C: There is nothing magical about vitamin C but it is a great insurance supplement to take during times of high stress or during the cold and flu season to boost your immune system
• Reduction of joint pain
• Increased energy levels
• Decreased inflammation throughout the entire body
• Improved functioning of the immune system
• Increased strength levels
• Increased testosterone levels
• Increased levels of HGH (human growth hormone)
• Increased oxygen delivery to the cells during workouts
• Decreased bodyfat
• Increased insulin sensitivity
• Increased sex drive ....lol
Take six to twelve grams per day spread evenly over the course of 3 meals.
Protein Powder: For most of us, it is quite difficult to consume our daily requirement of proteinby eating nothing but real, solid food. Getting 100+ grams of protein per day by eating nothing but chicken, eggs, fish, and beef is not a reality for most people in todays busy society. If you can meet your daily protein requirement by just eating real food, then that is definitely the way to go. Food beats supplements every day of the week. But if you cant, then a protein shake will help you get there.
The protein powders which I know recommend after researching & investigating are 'myprotein' & 'sunwarrior protein'. You'll notice they are more expensive, but you get what you pay for.
Vitamin C: There is nothing magical about vitamin C but it is a great insurance supplement to take during times of high stress or during the cold and flu season to boost your immune system
The Start Of my Blog Journey
Unfort, Im not at work today as one feels unwell, but I still cant switch off. I feel I have to be doing something pro-active!!!So its a chance to get my blog spot up & running!!
Firstly, it was my daughters only bday in her life on Saturday (shes 1,lol) and this year she has her whole life to live over again. It led me to think, "what would you do/change if you had your life to live over again?". The thing I would change, is that I would have learned & heeded much more from others mistakes. Before my thought process would be a bit like, if i knew it, i know it. But later down the line I realised I knew it but wasnt doing it, so clearly I didnt understand it. I now make a point of understanding things even if I think I know about them.
If I understand I can action upon.
If I think I know about it, I can dwell upon & never take action.
Understand where you are now, understand where you want to be,
Understand the path ahead, Take Action, get rid of poor me
Understand & Act Now.