Tip for today:
Back in the day eggs came in two varieties, brown or white; and from there the only other option of consideration was size. Today we have to choose between omega-3 fortified, cage free, free range and the list goes on and on. This can sometimes prove distracting when the main element in question should be cholesterol. Eggs carry more cholesterol than any other food and that is mainly stored in the yolk. An average daily intake of cholesterol should be 300 milligrams per day, and that includes cholesterol from other sources like dairy products, cakes, meat and so on. A large egg contains about 215 milligrams of cholesterol. So if you're aiming for a healthy heart and healthy arteries be aware of the amount of whole eggs that you are consuming daily and/or weekly.
As a personal trainer, I get these questions asked all the time: How big is one serving? or How much should I be eating in one meal? or How big or small should my snacks be?
Our friend, Tosca Reno, from Bodybuilding.com, has posted an excellent video that illustrates portions sizes for carbohydrates, protein, fruits and so on. If you are a liitle confused about it, as most people are, have a look at the link below.
And if eating clean is one of the items on your 'List of Things to Do', check out her book, The Eat Clean Diet Book. Enjoy the link below:
Our friends at Cozi conducted a survey to make us aware of what the average American family is eating on a daily basis. What do you think? Do we need improvement?
Check out their findings below (click on image for bigger version):
I'm crazy about Bananas!!!
Bananas are a good source of fiber, potassium, vitamin C and a very good source of vitamin B6. A medium to large banana has about 100-125 calories. You can add a banana to your cereal in the morning, a smoothie after a hard workout, or for dessert mix vanilla yogurt with banana and granola. Banana bread can also be a very healthy alternative and interesting change especially when adding wheat germ, ground flaxseed, whole grains and chopped nuts. Bananas can help guard against atherosclerosis, support eye health, strengthen bones, regulate the digestive system, and keep away stomach ulcers. Eating bananas on a regular basis may also help lower the risk of developing kidney disease. So go ahead, get crazy about bananas too. Just be creative with it.
It is important to eat a lot of fresh vegetables but sometimes they tend to spoil in the fridge before we get a chance to use it all, due to our busy work or school schedules, or food planning schedules. A cheaper alternative to fresh vegetables would be to buy frozen vegetables. Frozen vegetables are frozen very soon after they are picked, which is great for locking the freshness in. If fresh veggies tend to rot in your refrigerator before you eat them, frozen veggies last longer and can help to save much needed time. They are also a better choice than canned vegetables. The canning process is known to reduce nutrients and increase the sodium content in canned foods. So as much as possible, steer away from canned vegetables and stock your
In this section, you will be able to view relevant information about how to optimize your nutrition to suit your fitness needs.