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Nutrition Tips

Improve Performance by Picking Foods That Pack a Potent Nutrient Punch


INSTEAD OF THESE:

CHOOSE A HIGHER QUALITY FOOD:                            

REV - UP YOUR MACHINE:

Pears, apples, grapes

Cantaloupe, cherries, blueberries, oranges

More immunity/ energy-boosting antioxidants/ phytonutrients

Zucchini, potatoes, iceberg lettuce

Red/green peppers, yams, broccoli, tomatoes, romaine lettuce

More immunity/ energy-boosting antioxidants/ phytonutrients

 

White rice, bread, flour                                 

Brown rice, whole wheat bread,7-grain flour

High quality fiber for regularity and complex carbs for steady energy

Trans fats, corn oil, butter                             

Unsaturated fats: olive oil, canola oil                                      

Heart-healthy fats; brain boosting Omega-3 fatty acids

Honey toasted peanuts                              

Raw or plain roasted almonds, walnuts, pecans                  

High quality protein/ carbs for energy and concentration

Bagel                                                            

2 hard boiled eggs or a 2-egg omelet                                  

High quality protein/ choline for muscle endurance

1 T wheat germ                                               

1 T flax seed, oat/ wheat bran or both                                     

High quality, whole-food fiber

Rule of thumb: If it has a cartoon on the box, leave it on the shelf (that goes for yogurt as well!)





Top Seven Healthiest Foods

Antioxidants are believed to provide a protective effect against conditions such as heart disease and cancer by interfering with the damage cause by free radicals. Antioxidants are also believed to help retard the aging process.
 
The seven foods listed below provide additional nutrition benefits as well. Prunes, for example, are frequently used to relieve constipation, while spinach may be helpful in avoiding memory loss and staving off Alzheimer's.
 
Consumers are urged to not only eat the recommended five servings of fruits and vegetables each day, but to choose nutrient-rich sources such as these: 
 
Prunes, Raisins, Blueberries, Blackberries, Kale, Strawberries, and Spinach

  

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Don't Cut Breakfast to Cut Calories

When it comes to cutting calories, breakfast is often the first thing to go. But new research suggests that people who are successful at losing weight  - and more importantly, keeping it off - eat breakfast every day.
 
Researchers from the Center for Human Nuitrition at the University of Colorado Health Services Center in Denver analyzed data on nearly 3,000 people had lost, on average, 70 pounds and kept it off for a year or more.
 
Study subjects were enrolled in the National Weight Control Registry, which is an on-going study of adults who have successfully lost 30 pounds or more. Only four percent said that they never eat breakfast every day.
 
It is not known what subjects ate for breakfast (although the study was funded by cereal giant General Mills), but most followed a high-carbohydrate, low-fat diet.
 
Researchers speculate that eating breakfast helps people manage both their hunger and food intake throughout the day.

Source: Conference of the American Society for Clinical Nutrition, February 26, 2002, San Diego, Calif.

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Peppers: Natural Weight-Loss Foods and more

Peppers don't just add spice and flair to foods. They also help you lost weight.
 
All peppers, especially red peppers, are rich in vitamins A, C and K. Vitamins A and D are antioxidants that help to prevent cell damage, cancer, and diseases related to aging, as well as supporting immune function. They also reduce inflammation like arthritis and asthma. Vitamin K promotes blood clotting, strong bones, and helps protect cells from oxidative damage.
 
Red peppers are a good source of the cartenoid called lycopene, which is earning a reputation for helping to prevent prostate cancer as well as cancer of the bladder, cervix, and pancreas. Beta-cryptozanthin, another carotenoid in red peppers, may prevent lung cancer related to smoking and secondhand smoke.
 
Peppers' heat comes from capsaicin, which acts on pain receptors, not taste buds, in our mouths. Capsaicin in hot peppers decreases blood cholesterol and triglycerides, boosts immunity, and reduces the risk of stomach ulcers, contrary to conventional wisdom that used to hold that peppers aggrevate ulcers. In fact, they may help kill stomach bacteria that can lead to ulcers.
 
Both hot and sweet peppers contain substances that have been shown to increase the body's heat production and oxygen consumption for about twenty minutes after eating. This is great news; it means your body is burning extra calories, which helps weight loss. Gotta love those peppers! 
 
 

The Value of Vegetable and Fruits

An article in ACE Fitness Matters, ACE's official magazine, reports that researchers in Scotland are serving up proof that eating vegetables and fruits are good for you.
 
A comparison of vegetarians and non-vegetarians revealed that vegetarians have higher blood levels of salicylic acid, a non-sterroidal anti- inflammatory drug present in vegetables and fruits.
 
Salicylic acid is also the active ingredient in aspirin, which is given to people to help prevent heart attacks because it helps to block the formation of blood clots.
 
Researches believe that the high concentration of salicylic acid in these foods may help explain other studies that revealed low levels of heart disease among people who eat lots of these good-for-you foods. 
 

Source: Journal of Clinical Pathology 2001; 54, 553-555

 

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