245 NUTRITION AND FITNESS TIPS

1. Drinking very cold water speeds up your metabolism. The body has to use energy to bring the water up to normal body temperature.

2. Salba seed is the most nutrient dense food presently known.These tasteless seeds have the highest concentration of vitamins, minerals, good fats, fiber and protein per gram than any other food. Sprinkle them on oatmeal or yogurt for a super healthy food booster.

3.Yogurt also helps put good digestive bacteria in your intestines.

4. Calcium is best absorbed with vitamin D3.

5. Yogurt ( with active cultures) can help with mild heartburn.

6. Getting sunlight will make your body absorb vitamin D
.
7. Most people are deficient in vitamin D. Best sources aresunlight, milk, and supplements.

8. Drinking enough water per day will keep your body from holding water.
9.
You can actually drink too much water per day. This is called hyponatremia. This where to much water flushes out all the sodium and potassium in the body. Most people do not have to worry about drinking too much. Most people do not drink enough water. Half a gallon is USUALLY enough for athletes.

10. Drinking water with every meal will help you feel fullfaster so you will eat less.

11. Coffee is full of antioxidants.

12. Coffee has been shown in some studies to have liver cleaning potential.

13. Coffee is also food to help keep the bowels regular.

14. Black coffee, without the sugar, contains no calories.

15. Drinking one cup of coffee can supply the body with over 300 healthy compounds that can stay in the body for up to 30days.

16. Green tea is full of antioxidants and has been shown in studies to boost the immune system.

17. Green tea has also been shown to tone and tighten musclesand skin-- great for all the ladies worried about good muscletone and younger looking skin.

18. Green tea is popular with housewives, professionals and students because of its ability to increase energy and mental alertness.

19. Green tea has also been shown to lower cholesterol.

20. Green tea has been shown to speed up fat metabolism inthe body.

21. Green tea has been shown to speed up fat metabolism inthe body.

22. Green tea is one of the best ingredients to get rid of a hangover. Green tea combined with lemon can make the effects of alcohol less noticeable.

23. Green tea is great to take an hour or 2 before exercise to increase endurance and metabolism.

24. The caffeine in green tea also helps to lessen the pain after a hard workout.

25. Green tea is good for helping to prevent cancer in the pancreas, colon, and intestines.

26. Fiber intake is essential for a clean colon, digestion, and taking fat and toxins out of your digestive system.

27. Fiber intake is essential and beneficial for everyday use.

28. People with the highest fiber intake have the greatest weight loss over a 24 month period.

29. Fiber slows the movement of food through your system,and helps make you full faster.

30. Fiber also decreases the number of actual calories absorbed from food.

31. Fiber helps keep blood sugars low.

32. Fiber can help prevent type 2 diabetes.

33. Fiber can bond to bad cholesterol, and take it out of the body.

34. Fiber can prevent, and help with constipation.

35. Women need 20-25 grams of fiber per day.

36. Men need 35-40 grams of fiber per day.
Check your food labels.

37. Best sources of fiber include: beans, ( all kinds) Sunflower seeds, almonds, whole grains, flaxseeds, salba seeds, all types of nuts, all fruits and vegetables.

38. Increase fiber slowly--- too much, too quick will cause gas and bloating.

39. Drink lots of fluids with fiber, to avoid constipation.

40. Have 4-6 grams of fiber per meal with 4-6 small meals daily.

41. Many whole wheat breads and cereals have good fiber content.

42. Do not use products with bleached or white flour. All the fiber is taken out this way.

43. Look for ingredients that say unbleached, whole wheat, or whole grain flour.

44. Eat vegetables whenever possible. Fiber and minerals will always be consistent that way.

45. Just like Tip # 1, protein speeds up your metabolism. The body has to use a lot of energy to metabolize protein.

46. There is no life without protein.

47. Next to water, protein is the most plentiful substance in your body!

48. Plant proteins have a lower nutritional value than proteins in meat sources.

49. Protein is used to build, maintain and repair body cells and tissues.

50. Excessive protein is used for energy or stored as body fat.

51.The average person needs a minimum of 100 grams of protein per day.

52. Athletes need 1 gram per pound of body weight per day.

53. Inadequate protein consumption damages your body.

54. Most of the protein you eat is burned as calories.

55. Protein should be 20%- 30% of your diet.

56. Best sources of protein- nuts, seeds, fish, red meat, poultry,cheese, milk, yogurt, cottage cheese, eggs, tofu, lentils, soy products.

57. Fats are necessary in your diet. There are good fats and bad fats.

58. Avoid trans fats- look at your food labels.

59. Saturated fats should be kept as low as possible.

60. Monounsaturated and polyunsaturated fats are good fats that you need.

61. CLA Fats ( conjugated linoleic acids) are fats found in dairy products and red meats. These fats speed up fat metabolism in the body.

62. EFA’s( essential fatty acids) help with fat metabolism in the body, keep skin looking smooth and shiny, help with circulation and healthy heart function, help with healthy cholesterol levels, help with inflammation in the body,increase brain function and intelligence, help with depression,and reduce breast, prostate and colon cancer! Omega 3 fattyacids are awesome!!!

63. Beat sources of omega 3 fatty acids- seeds, nuts, olive oil,macadamia nut oil, fish oil, flaxseed oil, flaxseeds, ground flax seeds, fish oil capsules, almonds, and canola oil.

64. Omega 3 fatty acids are necessary for the respiratory system, cardiovascular system, reproductive system, nervous system and immune system.

65. Carbohydrates are essential for energy, but most people take in too many-- or too many carbs of the wrong kind.

66. Bad and useless carbohydrates consist of anything made with bleached white flour or just white flour. This type of carbohydrate will get converted to fat quicker than other types of carbohydrates.

67. Sugar ( of any kind) is a carbohydrate that should be used in very low amounts.

68. Watch for sugars on your food labels. If a product has more than 10 grams of sugar per serving, it is not a very healthy product.

69. If you eat good( omega3) fats and protein with each meal,this will slow down the absorption of sugars in your body.

70. Eat protein at every meal.

71. Eat some food fats with every meal.

72. Eat some fiber with each meal.

73. Unbleached whole grains, beans , nuts , seeds , vegetables,and oats are the best source of carbohydrates.

74. There is a system called, glycemic index, that rates carbohydrates for their potential to be turned to fat. The higher the glycemic number, the more the chance of that carbohydrate source being turned to fat.

75. High glycemic carbs are high sugar carbs

76. The average woman needs 1700-2300 calories per day.

77. The average man needs 2000- 2600 calories per day.

78. Athletes need more calories from carbohydrates and protein.

79. One gram of protein = 4 calories

80. One gram of carbohydrates =4 calories.

81. one gram of fat = 9 calories.

82. Do not count calories as much as counting grams of protein, fat and carbohydrates for each meal.

83. Ladies- If you are able to eat 3 meals a day , a good meal combo would look like this – 40- 50 grams of carbohydrates each meal, 30-40 grams of protein each meal and 15-25 grams of good fats each meal. Also, try to get 5-10 grams of fiber each meal. You need a minimum of 3 meals per day.

84. Ladies- 4 meals a day will be more like this- 30-40 grams of carbohydrates each meal, 20-30 grams of protein, 10-15grams of fat and 5-7 grams of fiber each meal.

85. Do not forget- High fiber foods get you fuller faster, and keep you fuller longer. Having lots of water with your high fiber meal helps even more.

86. Ladies- 5 meals small meals would look like this 20- 25grams carbohydrates per meal, 15-20 grams protein, 10-12grams of fat and 5-7 grams of fiber.

87. Men – If you work out, you need at least 1 gram of protein per pound of body weight each day.

88. Men- you need 200-350 grams of carbohydrates per day.

89. Men – you need 30 –50 grams of fiber each day.

90. Men- you need 60-90 grams of good fat per day. Yes you need that much, as long as they are the good fats previously mentioned.

91. Back to good fats- Good fats keep the skin looking smooth.

92. Good fats improve good to bad cholesterol ratios.

93. Good fats help your body metabolize all fats faster.

94. Good fats slow down digestion to help keep you full longer.

95. Good fats help keep bad carbohydrates ( sugar) from being converted to fat so quickly.

96. Good fats are good for your heart.

97. Good fats are good for your eyes. Good fats keep moisture in your eyes.

98. One of the quickest ways to lose weight is to start cutting sugars out of your diet.

99. One can of soda is usually 35;-50 grams of sugar! Justcutting one can of soda is equal to cutting 140-200 calories per day. Drink water or crystal light instead .

100. If you drink juice, you are still drinking sugar. Water is best, or crystal light for flavor. If you want benefits of fruit juice, eat the fruit with some protein.

101. If you feel like you are bloated and holding water too much, lower your carbohydrate intake. Carbohydrates hold water in the body.

102. Another way to keep from holding water is to eat foods high in potassium such as fruits , meats, dairy.

103. Vitamin C will help take small amounts of water out of the body 500-1000mg per day.

104. Too much sodium will also hold water in the body.

105. If you do not drink enough fluids, you will also force your body to hold water.

106. You need to have 1 day per week to where you eat whatever you want, in any amount you want.

107. If you do not have one cheat day per week, you will feel like your diet is too regimented, and you will not stick to it.

108. The only catch to a cheat day is that you have to be disciplined all the other days of the week.

109. Bagels are tasty, but high in bad carbohydrates. Keep this food to a minimum.

110. Keep breads to a minimum. The best breads are made with whole grain, unbleached flours.

111. Keep white rice and potatoes to a minimum. These are starchy carbohydrates, and will make you fat quickly-- in large amounts.

112. Pretzels are not a healthy snack. Most pretzels are made with bleached white flour- bad carbohydrates. Save pretzels for a cheat day.

113. Yogurt is an awesome food, but choose the low sugar variety.

114. Most breakfast cereals are not healthy. Look at theingredients and only get cereals that have unbleached whole grain flour, or oats, and low sugar per serving. ( under 10grams)

115. Shredded Wheat, Frosted Shredded Wheat and Cheerios cereals are some of the best. Kashi cereals are also very good.

116. Apples are one of the most unappreciated fruits. Eat as many as you want. A whole book could be written on the benefits of apples .

117. Cottage cheese is one of the best protein foods ever.

118. Hard cheeses( in moderation) are a great source of protein, calcium and potassium.

119. Milk, if you can tolerate it, is also and awesome source of calcium, vitamin D , potassium and low glycemic carbohydrates.

120. Fish is an excellent source of protein and fats, but many fish contain high amounts of the toxic element of mercury.

121. Taking the antioxidant selenium ( found in a multivitamin) will neutralize mercury in the body and make it harmless.

122. Look for fish oil capsules that are mercury free. This is a good supplement source of good fats.

123. Red meat is an excellent source of protein, minerals, B vitamins, and good CLA fats, previously mentioned.

124. When you eat red meat, just keep the high carbohydrate side dishes low. This will keep you from gaining extra weight.Red meat is not the weight gain trigger. Usually people eat so many high, bad carbohydrates side dishes.

125. If you do not eat red meat, chicken, soy, fish and vegetable sources of protein are great alternatives.

126. Eggs are an awesome source of protein.

127. It has been proven in many recent studies that eating high amounts of eggs will not increase you bad cholesterol.

128. Eat the whole egg. The vitamins and minerals are in theyellow part of the egg.

129. Beans are a great source of protein and fiber.

130. Fast food should be used for your cheat days each month.

131. If you just eat fast food four times per month you will save money and you do not have to worry about what is healthy.

132. Even so called “healthy” smoothies are usually anywhere form 80-200 grams of sugar per smoothie!!

133. Use cheat days as a reward to yourself if you have been using discipline the rest of the week.

134. Always look at fast food or eating out as a treat for a cheat day. If you try to find too many ways of fast food being healthy, then you will end up spending to much money and gaining weight anyway.

135. Nutra Sweet is only bad for you if you are allergic to the amino acid phenalynine. A PKU blood test can determine if you are.

136. There are too many myths about artificial sweeteners.

137. Almost all other artificial sweeteners such as : stevia,sucralose, Ak, malitol, sorbitol,, manitol, ect. are safe in moderation. Too many of these will cause stomach issues.Remember, everything in moderation.

138. Enriched wheat flour means bleached flour – bad carbohydrates.

139. Ingredients on a label are listed in the order in which they occur in the product. For example: if sugar is the first ingredient listed, then that product is made with mostly sugar.

140. It does not matter what kind of fiber is in a product, just get your 20-30 grams per day.

141. People that chew gum regularly eat less, and just chewing gum burns calories.

142. Pasta is considered a starchy carbohydrate. Just like everything else, eat it in moderation.

143. Tomatoes and tomato sauce contain a compound called lycopene which is good for the male prostate.

144. Easting good fats regularly can help you from developing diabetes later in life.

145. Eating good fats regularly can also help keep your blood pressure lower.

146. Calcium, vitamin D and magnesium taken together can help relieve mild anxiety.

147. Men- Zinc is necessary for testosterone production.

148. Women- soy productivity can help with proper estrogen balance.

149. Broccoli also has compounds that help with healthy estrogen balance.

150. If you eat lots of rice consistently, brown rice is best.

151. Men- The best natural muscle building supplement is creatine.

152. Creatine is the most researched compound for muscle growth.

153. Creatine is found in foods, especially red meat.

154. It is a myth that creatine is bad for the kidneys. If you are healthy, creatine is not harmful in any way. Remember, it occurs in foods, and your body makes it.

155. Soy has compounds that help the thyroid gland function more efficiently. This can speed up metabolism.

156. Women- You need at least 1500mg of calcium per day.Take it with vitamin D for best absorption.

157. Do not take calcium with high levels of zinc. Zinc interferes with calcium absorption.

158. Pure cocoa, found in dark chocolate, has compounds that are good for the heart, and may be able to prevent and treat strokes.

159. Dark chocolate has antioxidants that are healthy for you.

160. Melatonin has been shown to help you sleep better.

161. As we get older, our natural levels of melatonin declines in our body.

162. If you have trouble sleeping, take calcium, magnesium and 3 mg of melatonin. This can help some people relax and fall asleep better.

163. You can get melatonin in any store that sells vitamin and supplements.

164. Men- Best natural supplement to enhance your own natural growth hormone levels are : Fountain of Youth’s triple strength growth hormone capsules.

165 Best natural supplement to enhance your own testosterone--- Fountain of Youth’s, Beyond Testosterone capsules.

166. Women have small amounts of testosterone. For women,testosterone controls sex drive, and helps bone density.

167. Whey protein is one of the best sources of protein on the planet.

168. Whey protein is high in potassium and calcium.

169. Whey is quickly digested and easily used by the body.

170. Whey protein is used in many baby formulas.

171. Whey is the best protein for post exercise recovery.

172. Whey protein can be a good addition to anyone’s diet,where protein requirements are hard to meet.

173. The best whey protein for the price- Body Fortress brand sold at Walmart. Great quality, great taste and great price.Chocolate peanut butter is my favorite.

174. Men ,women, and just the average person, could benefit from whey protein.

175. Myth- Too much protein causes kidney damage. FALSE!!

176. If you are healthy, and have no genetic kidney issues, too much protein just gets converted to fat, or used as energy.

177. Most people do not get enough protein for basic maintenance.

178. One more time- Next to water, protein is the most abundant compound in the body.

179. If you do not take supplements of any kind, at least take a multi vitamin everyday.

180. Vitamins and minerals are essential for fat and protein metabolism.

181. Most people do not even come close to getting the necessary amount of vitamins and minerals from food.

182. There are multivitamins designed for all types of people and lifestyles. Get the one that fits your lifestyle best.

183. Granola bars are considered ”healthy ”, but most are made with bleached flour and lots of sugar. Get the low sugar,whole grain and whole oat varieties.

184. Milk Thistle is a well researched natural supplement that helps clean out the liver.

185. Everyone should detox their liver once a year.

186. Whey protein also stimulates an antioxidant in your body called glutathione . Glutathione cleans your liver as well.

187. Dandelion root, L- cysteine and garlic are also good liver cleaners.

188. Garlic can help keep blood pressure low. Note: if you take medicine for high blood pressure, always consult your doctor before stopping it. In most cases, people that take medicine for high blood pressure need the medicine.

189. Garlic is good for circulation.

190. Ginko Biloba is good for circulation and memory.

191. Creatine can enhance intelligence.

192. Yohimbine is a supplement that is marketed for energy,impotence and fat loss.

193. Avoid Yohimbine in any weight loss, energy or sexual stimulant product.

194. Yohimbine has too many side effects to justify its use.

195. Yohimbine can raise blood pressure.

196. Yohimbine can elevate heart rate and anxiety.

197. Yohimbine can elevate symptoms in people with anxiety and bipolar disorder.

198. Green tea is a much better alternative to yohimbine for energy and fat loss.

199. Men- pomegranate juice has been shown in some men to help with mild erectile dysfunction.

200. Pomegranates are good for the prostate.

201. Men- Saw Palmetto is also good for the prostate.

202. Men and women over 30 should consider taking asupplement call Diindolymethane- also known as D I M.

203. In women, D I M is great for helping women achieve a good estrogen balance.

204. In men, D I M promotes healthy free testosterone, and lowers bad estrogens in men.

205. Women- having higher levels of good estrogens isimportant for having an active fat burning metabolism! D I M is great for helping this happen.

206. Good estrogens help fat cells release fat as energy.

207. Good estrogens balance helps with mood and libido.

208. Good estrogens also have potent antioxidant activity.

209. D I M is found in broccoli and other green vegetables, but can also be found as a supplement online or in health food stores.

210. Taking 150mg of D I M has been shown to be effective for women.

211. D I M is safe and well studied.

212. Men- D I M helps free up more free testosterone in the body.

213. Remember- free testosterone is the testosterone that is used for libido and muscle building.

214. Free testosterone helps speed up metabolism in men, and helps decrease abdominal fat accumulation.

215. D I M lowers the bad estrogens in men. Bad estrogens in men promote fat gain and low libido and low muscle mass.

216. Bad estrogens also increase the size of the prostate.

217. Research is showing that bad estrogens are the actual culprit for prostate cancer.

218. D I M has been used for years by athletes to remove unwanted estrogens from the body.

219. D I M can enhance the benefits of creatine.

220. As men age, free testosterone lowers-- D I M supplementation can help rectify this naturally.

221. Taking 200mg is an effective dose for men. Eat lots of broccoli and green vegetables.

222. There is a book called ALL about D I M , written in 2000 by Michael A Zeligs, M D. that will give you a more thorough and scientific explanation of ALL the benefits of D I M.

223. Women--Resistance training (training with weights) will not make you bulky and looking like a man. This is the biggest training myth that I’ve ever heard.

224. The women you see in muscle magazines have all used drugs to get that bulky.

225. It is physiologically impossible for a natural woman to get bulky like a man.

226. Resistance training helps increase bone density in women.

227. Resistance training burns TWICE the energy of doing endurance and cardio exercises.

228. The more lean muscle tone you add, the MORE calories that your body will burn every day.

229. Women- resistance training will only enhance your curves and sex appeal. It is also the best way to lose fat. Stop using the excuse that resistance training will make you bulky.It is an excuse and a myth.

230. Get one of our E books that hundreds of women have used for successful results. They all used resistance training and none of them looked bulky when they were done. They all lost weight and have more energy.

231. The body adapts to any type of exercise in 3 weeks.

232. One part of your workout should change every three weeks, so the body can not completely adapt.

233. Men- The best exercise for muscle mass is squats.

234. You want big biceps? SQUAT! Yes you read me correctly. The bigger the legs get, the bigger the rest of the body gets.

235. Squats release the most testosterone in the body.

236. Weighted dips and incline presses are better than bench presses for good pecs.

237. Men- Regular barbell bench presses are overrated, and even potentially harmful. Refer to above about how there are much better exercises for pecs.

238. Women and men- 2 scoops of whey protein after aworkout is great for recovery and muscle repair.

239. Men- Creatine is good an hour before, and immediately after a workout.

240. Have some green tea capsules or coffee an hour before a workout. This will increase your energy and endurance, and caffeine helps dull the pain of a workout.

241. Drink at least 24 oz of water after a workout.

242. If you want to eat your sweets, high sugar foods are best after a workout. The body will use the sugar to replace lost carbohydrates instead of turning the carbohydrates to fat.

243. A workout should last no more than one hour ( unless you are an elite athlete.)

244. Women,if you still won’t do resistance training with weights, try swimming. Great resistance training that burns lots of calories!

245. All of these tips require practice, and an attitude that getting fit is a lifestyle change. Be patient and use what works best for you. Not all of these tips will apply to you, so experiment and see what gives you the results you are seeking.Most of all, have fun, and don’t be too hard on yourself!!!!!

1. Prev:Building supportive relationships
2. Next:Detoxification - Diet Wisdom from a Bygone Era