April 7, 2011 in Uncategorized with Leave a Comment
Reflexology is a type of therapy that involves the massaging of the feet to treat and heal an individual’s entire body. It is said to be a gentle type of therapy, used to restore the body’s natural balance as well as to help maintain its equilibrium. Sometimes, reflexology involves the hands and ears as well as the feet. In most cases, however, only the feet are involved.
http://www.wisegeek.com/what-is-reflexology.htm
All About Cholesterol
by Ryan Andrews, September 7th, 2009.
What is high cholesterol?
Do you have a liver? Then you produce cholesterol.
Our liver produces anywhere from 1-2 grams of cholesterol per day. Production can decrease when we eat cholesterol-rich foods and increase when we eat foods without cholesterol.
Cholesterol’s name comes from the Greek words kholē, or bile (since it was first isolated from gallstones), and stereos, or solid, which indicates that it’s part of a class of molecules that are known collectively as sterols. (The term “steroids” comes from this common root.)
Cholesterol is necessary to produce vitamin D, steroid hormones, and bile acids. It’s also a component of cell membranes.
Lipoproteins
Cholesterol is fatty and doesn’t mix well with blood, so it travels in our blood via a protein “wrapper” known as a lipoprotein (the prefix “lipo” is similar to “lipid”, and both come from the Greek lipos, meaning fat).
We often hear about HDL and LDL cholesterol — these actually aren’t “cholesterols” per se but rather the protein “wrappers” that transport the cholesterol.
HDL, aka high-density lipoprotein, aka “good cholesterol”, mops up excess cholesterol and brings it to the liver for disposal.
LDL, aka low-density lipoprotein, aka “bad cholesterol”, also has an important job: it transports cholesterol and fat from the liver to the rest of the body.
LDL’s bad rep occurs because it’s also the main ingredient in vessel plaque. LDL cholesterol seems to be the most problematic when it comes to heart and vessel health, as it’s fragile and susceptible to oxidation. Oxidation is bad news.
Another lipoprotein, called Lp(a), can help restore damaged blood vessels in a healthy body. But some people have too much Lp(a), and it can concentrate at the damaged artery sites, leading to plaque buildup.
No, it’s not a lard donut. It’s your arteries all gummed up with plaque. Why is high cholesterol so important?
There appears to be an association between elevated cholesterol and risk of premature death from cardiovascular disease.
210 mg/dl is the average cholesterol level for those in developed countries. This level predicts a 50% chance of premature death due to atherosclerosis. Bummer.
Going from 200 mg/dl to 260 mg/dl bumps up chance of death by 500%. The Framingham study showed that no one has died of cardiovascular disease while having a cholesterol level below 150 mg/dl.
Optimal levels of blood cholesterol Just getting blood cholesterol right under 200 mg/dl might not be enough. 35% of heart attacks that occurred in the Framingham study were in those with “normal” cholesterol, between 151 mg/dl and 200 mg/dl.
Some have argued that the association between cholesterol and cardiovascular disease, part of a theory of heart disease known as the lipid hypothesis, is minimal at best.
Still, other experts have stated that maintaining a low cholesterol level (less than 150 mg/dL) can protect us against cardiovascular disease.
“Regularly maintaining a cholesterol level of less than 150 mg/dl makes one practically heart attack proof and insures against further progression of the disease.”
–Dr. Caldwell Esselstyn“Heart disease is virtually unknown in regions where cholesterol is under 150.”
–Dr. T. Colin Campbell“Only a cholesterol level below 150 is satisfactory.”
–Dr. Joel Fuhrman“We’ve never had a heart attack in Framingham in 35 years in anyone who had a cholesterol level under 150…Three-quarters of the people who live on the face of this Earth never have a heart attack. They live in Asia, Africa, and South America, and their cholesterols are all around 150.”
–Dr. William Castelli“Heart disease is almost non-existent in places where blood cholesterol is very low. If your cholesterol is around 160 mg/dl or less, your risk of heart disease is virtually zero.”
–Dr. Terry Shintani
Gosh, it seems like lower is always better. Not so fast.
Some data indicate that low cholesterol levels are associated with depression and cerebral hemorrhage.
And consider the Greek island of Crete. Not a single heart attack was registered among a half million people during a ten year study period. Yet, the average citizen of Crete has a cholesterol level above 200. This might be due to the protective effect of unprocessed fats (think Mediterranean diet).
While cholesterol seems to play an important role in cardiovascular disease, it’s definitely not the only factor involved.
What’s up with this? Is cholesterol to blame? So what’s the point of cholesterol?
Cholesterol has a number of important metabolic functions, as described above.
A higher cholesterol intake might be associated with greater muscle growth.
Why? Well, cholesterol is the precursor to important anabolic hormones that are related to muscle growth/repair.
Cholesterol is also the basis for other reproductive hormones such as other androgens and estrogens. (Short version: no cholesterol, no sex hormones.)
Cholesterol is an essential component of biological membranes and helps to increase membrane viscosity, which increases the exposure of membrane proteins to compounds coming in from outside the cell.
What you should know about high cholesterol
1 in 3 North Americans has high cholesterol and 200 million prescriptions for cholesterol lowering drugs were written in 2008.
We know that cholesterol levels can be managed by nearly everyone via nutrition and lifestyle modifications, so why do millions use cholesterol lowering drugs? Because it takes work to control cholesterol.
And perhaps because the production and sale of statin drugs is one of the most lucrative pharmaceutical markets. Statin drugs are one of the top two selling drug classes in the US. (The other is drugs to combat gastro-esophageal reflux disease, or GERD.) With the exception of generic lovastatin (about $30/month), depending on the type of statin, consumers can pay $70-150 per month for a prescription… often for life.
(Statins and reflux drugs… kind of makes you think, doesn’t it?)
What type of decrease in LDL can we expect from our diet?
| Type of eating style | % decrease in LDL cholesterol |
| American Heart Association Standard Guidelines | 6% |
| Atkins Style (higher protein and fat) | No significant changes |
| Lower fat, plant-based, still including dairy and eggs | 16% |
| Mediterranean | No significant changes |
| Statin drugs | 26% |
| 100% plant-based diet, well planned, with nutrient dense foods | 33% |
Some nutrition/lifestyle data have indicated a 40% drop in LDL over the course of one year. So, if your LDL is 150 mg/dl and you incorporate the recommendations in this article, one year from today, your LDL could be 90 mg/dl.
Take that, statins.
How to control blood cholesterol
Let’s outline what we can do to control blood cholesterol.
#1: Get and stay lean
The eyeball test is sufficient here – if someone looks fat, they are fat.
Gaining bodyfat will likely increase blood cholesterol. If body fat decreases, cholesterol will too.
#2: Eat at least 10 servings of vegetables and fruits each day
There are countless substances in food that have cholesterol lowering properties. Many are found in vegetables and fruits.
If you really want to make a dent in your cholesterol, aim for about 90% of your food intake each day to be from vegetables, fruits, beans, whole grains and nuts/seeds.
#3: Eat at least 1 cup of whole grains each day
Eating whole grain foods is associated with a 15 to 25% reduction in premature death from all causes. In fact, researchers found that those who ate 6 or more servings of whole grains a week had less plaque in their arteries that those who ate whole grains less often. Eating 3 or more serving of whole grains each day means a 30% lower risk of atherosclerotic disease.
We speak only of WHOLE grains; processed carbs will cause your HDL to take a nose dive.
#4: Eat at least 1 cup of legumes each day
Legumes are fiber rich. Fiber binds to cholesterol in the digestive tract. Take that, bile acid sequestrants.
#5: Eat at least 1/3 cup of nuts/seeds each day
Clearly, you’d want raw instead of the sugared/roasted variety. These nutrition powerhouses are seriously cholesterol lowering.
#6: Eat/supplement with omega-3s (algae or fish oils)
Foods and supplements with omega-3 fats have been reported in several large clinical studies to reduce LDL levels.
#7: Exercise at least 5 hours per week
Sweat for at least 5 hours each week. Mix it up between resistance training, conditioning, and flexibility.
This is one of the few ways to boost HDL.
#8: Eat plenty of herbs and spices
This includes ginger, garlic, and curcumin. Ginger can increase circulation and curcumin can block cholesterol uptake in the gut.
Even cocoa can help. Flavonoid rich chocolate can decrease LDL, increase HDL, and reduce platelet stickiness. See All About Chocolate for more.
#9: Limit meat, processed foods, trans fats and dairy
Lots of meat and trans fat seem to be a bad deal for blood cholesterol. Some grass-fed, organic type of meat is fine, but if the factory raised stuff is the foundation of your diet, you may run into cholesterol issues. For trans fat, processed foods and dairy – aim for as little as possible to maximize your cholesterol control.
#10: Drink at least 4 cups of tea each day
Tea can help to lower blood cholesterol, reduce arterial plaque, improve blood vessel function, and decrease lipid oxidation. If you drink coffee or soda, aim for the lower caffeine varieties. Caffeine can increase cholesterol levels by nearly 10%.
Finally, if you don’t drink alcohol, don’t start. If you do, only use it in small amounts, see All About Alcohol for more.
A note on supplements
With all supplements, don’t run out to the vitamin store and fill your pockets. Chat with your doc first and consider what you really need.
- Red rice yeast extract – This stuff actually contains the same ingredient found in statin drugs. This should be taken under your doctor’s supervision – powerful stuff. 600 to 1200 mg twice a day with food.
- Omega-3 oils – Anti-inflammatory and anti-clotting. They can also help to convert small dense LDL particles into larger buoyant versions. That’s a good thing. 1 to 4 grams a day.
- Niacin (vitamin B3) – This can increase HDL while decreasing LDL and Lp(a). Watch out for niacin-induced flushing, which is the result of vasodilatation. Decrease the flushing by taking the niacin with food or a small dose of aspirin. Too much B3 can cause liver stress and toxicity. 500 to 2000 mg daily with food.
- L-carnitine – This stuff can help to control Lp(a). 1 gram twice per day can be helpful.
- Plant sterols/stanols –These are found naturally in many plant foods and can trap dietary cholesterol in the gut, so it’s best to consume them with meals. We get approximately 200-500 mg of sterols and 20-60 mg of stanols in the average diet. Many foods are now being fortified with them (e.g., orange juice, margarine, etc.). 2 grams of sterols/stanols per day might be effective.
A note about dietary cholesterol
Dietary cholesterol has minimal impact on blood cholesterol for most individuals. In general, eggs don’t seem to have a negative effect on blood cholesterol measures. Omega-3 eggs might even have a beneficial effect since they improve key blood proteins and decrease blood glucose.
Summary and recommendations
- Get and stay lean
- Eat at least 10 servings of vegetables and fruits each day
- Eat at least 1 cup of whole grains each day
- Eat at least 1 cup of legumes each day
- Eat at least 1/3 cup of nuts/seeds each day
- Eat/supplement with omega-3’s (algae or fish oils)
- Exercise at least 5 hours per week
- Eat plenty of herbs and spices
- Limit meat, processed foods, trans fats and dairy
- Drink at least 4 cups of tea each day
Extra credit
If you decrease your LDL cholesterol by 1%, you decrease your chance of cardiovascular death by 2% to 3%.
If you increase your HDL by 1 mg/dl, you decrease your chance of cardiovascular death by 2% to 3%.
In those who eat a plant-based diet, a high potassium/manganese ratio can bump up blood cholesterol. Extremely low levels of sodium can also contribute to an increased LDL.
Some experts claim that nearly all people over the age of 40 who are sedentary and eat a Standard American Diet are found to have a significant amount of atherosclerosis in their coronary arteries.
In 2007:
- More than one million coronary angioplasties were performed in the U.S.
- More than 400,000 coronary bypass operations were performed in the U.S.
- The cost was more than $100 billion
Plant sterols have now been found in atherosclerotic plaques – which might be a bad thing.
A Harvard-led study author reported:
“High triglycerides alone increased the risk of heart attack nearly three-fold. And people with the highest ratio of triglycerides to HDL — the “good” cholesterol — had 16 times the risk of heart attack as those with the lowest ratio of triglycerides to HDL in the study of 340 heart attack patients and 340 of their healthy, same age counterparts. The ratio of triglycerides to HDL was the strongest predictor of a heart attack, even more accurate than the LDL/HDL ratio (Circulation 1997;96:2520-2525).”
Further resources
References
Eat For Health, Fuhrman J.
The Spectrum, Ornish D.
Riechman SE, et al. Statins and dietary and serum cholesterol are associated with increased lean mass following resistance training. J Gerontol A Biol Sci Med Sci 2007;62:1164-1171.
Consumers’ Union. The Statin Drugs: Prescription and Price Trends – November 2004 to October 2005. January 2006.
Role of Plant Stanol Esters in Cholesterol Management: Enhancing the Efficacy of Diet and Statin Therapy. Am J Cardiol 2005;96(Supplement):1-54
Reverse Heart Disease Now, Sinatra ST, et al.
Craig WJ. Health effects of vegan diets. Am J Clin Nutr 2009;89:1627S-1633S.
King DE, et al. Adherence to healthy lifestyle habits in US adults, 1988-2006. Am J Med 2009;122:528-534.
Walker C & Reamy BV. Diets for cardiovascular disease prevention: what is the evidence? Am Fam Physician 2009;79:571-578.
Mente A, et al. A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease. Arch Intern Med 2009;169:659-669.
Fraser GE. Vegetarian diets: what do we know of their effects on common chronic diseases. Am J Clin Nutr 2009;89:1607S-1612S.
Pollan M. In Defense of Food. 2008. Penguin Press.
Jenkins DJA, et al. The effect of a plant-based low-carbohydrate (‘Eco-Atkins’) diet on body weight and blood lipid concentrations in hyperlipidemic subjects. Arch Int Med 2009;169:1046.
Devries SR. What your doctor may not tell you about cholesterol. Warner Wellness. 2007.
Herper M. How many people take cholesterol drugs? 2008. http://www.forbes.com/2008/10/29/cholesterol-pharmacuticals-statins-biz-cx_mh_1030cholesterol.html
Taubes G. Good Calories Bad Calories. 2007. Knopf.
Categories: Advanced Diet and Sports Nutrition Articles, All About Food & Nutrition, All About Health & Disease
A mind-body workout
Pilates brings mind and body awareness. Connecting a rhythm and flow of movements by emphasizing proper breathing, correct spinal and pelvic alignment,(Centering) and complete concentration on smooth, flowing movement, you become aware of how your body feels, where it is in space, and how to control its movement. The quality of movement is valued over quantity of repetitions .which develops concentration. as well as coordination. Pilates helps you perform movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress.
Build strength without “bulking up” – gain long, lean muscles and flexibility
Conventional workouts tend to build short, bulky muscles – the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.
Develop a strong core – flat abdominals and a strong back
Building on the principles of Joseph Pilates, Pilates exercises develop a strong “core,” or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.
Create an evenly conditioned body and prevent sports injuries
In conventional workouts, weak muscles tend to get weaker and strong muscles tend to get stronger. The result is muscular imbalance – a primary cause of injury and chronic back pain. Pilates conditions the whole body, even the ankles and feet. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease and less chance of injury.
Learn efficient patterns of motion
Pilates exercises train several muscle groups at once in smooth, continuous movements. By developing proper technique, you can actually re-train your body to move in safer, more efficient patterns of motion – invaluable for injury recovery, sports performance, good posture and optimal health.
Be confident and safe and be challenged
No other exercise system is so gentle to your body while giving it a challenging workout. Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing. Pilates is so safe, it is used in physical therapy facilities to rehabilitate injuries.
Pilates is also an extremely flexible exercise system. Modifications to the exercises allow for a range of difficulty ranging from beginning to advanced. Get the workout that best suits you now, and increase the intensity as your body conditioning improves.
Pilates works with a Stabilization System and a mobilization system. For Pain management one should generally learn to stabilize before mobility is involved
1) Primarily Responsible for the stability of the lumbar-pelvic-hip complex
2) Muscles that make up the stabilization include system include
Transverse Abdominus http://en.wikipedia.org/wiki/Transversus_abdominis_muscle
Lumbar Multifidus http://en.wikipedia.org/wiki/Multifidus_muscle
Transverse Spinalis http://en.wikipedia.org/wiki/Spinalis
Internal Oblique http://en.wikipedia.org/wiki/Internal_oblique
Pelvic Floor Muscles http://en.wikipedia.org/wiki/Pelvic_floor_muscles
3)Movement System
Responsible for movement of the core
4) Muscles that make up the movement system
Latissimus Dorsi http://en.wikipedia.org/wiki/Latissimus_Dorsi
Rectus Abdominus http://en.wikipedia.org/wiki/Rectus_abdominus
External Oblique http://en.wikipedia.org/wiki/External_Oblique
Erector Spinae http://en.wikipedia.org/wiki/Erector_Spinae
Illio Psoas Complex http://en.wikipedia.org/wiki/Hip_flexors
Hamstrings Complex http://en.wikipedia.org/wiki/Semitendinosus http://en.wikipedia.org/wiki/File:Semimembranosus_ muscle.PNG http://en.wikipedia.org/wiki/Biceps_femoris
Hip Adductor Complex http://en.wikipedia.org/wiki/Medial_compartment_of_thigh
Hip Abductor Complex http://en.wikipedia.org/wiki/Gluteus_medius
EAT ALL YOU WANT — AND STILL LOSE FAT! Diet plans come and diet plans go, yet one thing remains the same. Taste and hunger are powerful forces. They’re a desire and they’re a need. Attempting to reject that need in an effort to lose fat can only lead to failure and disappointment. Although just about everyone would like to shed some extra flab, at times it seems to be a near impossibility and that lean muscular look continues to elude.
Isn’t it funny how once hunger pangs have been quelled, that’s the time we realize the need to eat right? That’s why you hear so many people say they’re going to start their diets tomorrow, or next week, or after the New Year. The intention may be sincere but the days are long and when hunger sets in, there’s only so much willpower one can muster before the cravings become too great. Instead of using denial as a method for staying on track, a more effective and realistic tactic would be to adopt an eating plan that allows you to eat good tasting food and still stay within your bodybuilding goals. This is the premise behind many of the low carb diets.
The idea of eating steaks and cheeseburgers and rack of lamb is very appealing, yet it becomes quickly apparent that without carbohydrates, the food choices are very limiting which is exactly the reason why many people lose weight on low carb diets. With less food to choose from, the less you tend to eat — which leads to eating less overall calories. The problem with this game plan is what causes the downfall. Sooner or later, you just have to eat a piece of bread or a bowl of pasta! And when you do that, the diet is blown. A more practical approach is to stick to a variety of foods that are filling and offer a high ratio of nutrients with the emphasis on protein.
In this way, you can apply and adhere to a more “normal” eating lifestyle. As long as you don’t binge or eat total junk food (sweets and snacks with empty calories), it’s possible to eat what you enjoy and as much as you need. The following is a list of 20 foods which fit the bill perfectly. They’re nutrient dense and each choice is meant to serve the purpose of either providing maximum energy or muscle building protein. They also taste good. And let’s face it, that counts!
1) Salmon
Besides being an excellent source of protein, salmon is abundantly rich in heart healthy omega-3 oils. Omega-3’s have been shown to lower LDL levels (the “bad” cholesterol), improve the immune system and help the body utilize body fat for fuel. Salmon is also high in Vitamin B12, which helps in the metabolism of carbohydrates.
2) Oatmeal
The bran found in oatmeal helps eliminate toxins from the digestive tract and assists in the removal of fat before it’s digested by clinging to the fat particles and pushing them through the intestines unabsorbed. Oatmeal can be eaten alone or added to a wide variety of foods. Homemade oatmeal cookies with added protein makes a wholesome high protein treat.
3) Eggs
If it were possible to concoct the perfect food, it wouldn’t be much different from the good old egg. Eggs are pure high quality protein but their advantages don’t stop there. The yolks, which many a health conscious individual discards, contain mono and polyunsaturated fat (the “good” fat) as well as a hefty dose of lecithin which helps to emulsify body fat. Eggs also contain vital lipotropics such as DHA as well as lutein and carotenoids. Many experts believe eggs are also anabolic due to the cholesterol content. (All cell growth requires cholesterol). And one egg contains only 75 calories. They’re are also extremely economical, making them a “must have” for anyone interested in growing muscle and losing fat.
4) Broccoli
It may not be on everyone’s list of favorites, but broccoli is one mighty nutritious food. High in vitamins C, E and A, it’s also rich in sulforaphane which has been shown to inhibit cancer growth. Try cooking it in olive oil and garlic and you may change your mind about the taste of broccoli.
5) Soups
Many soups contain beans and vegetables making it a filling and nutritious adjunct to a meal or as a “light” meal all on its own. Just watch out for canned soups which tend to have an excess of 1000mgs of sodium per serving!
6) Salads
Sufficient roughage is a must for proper digestion when on a reduced calorie diet. A common mistake among dieters is to eat salad without an accompanied side dish. Lettuce is mostly water and digested quickly, leaving you with hunger pangs shortly afterward. Salads are best with a meal because they “take up room” in the stomach and prevent overeating.
7) Chicken
This is a no-brainer. At over ninety percent protein, chicken is the staple of anyone looking to build muscle while keeping fat intake low. Chicken can be prepared in countless ways, making it the most versatile of all protein foods.
8) Whole Grain Cereals
Normally, cereal products are an inferior food — highly processed and laden with sugar. But whole grain products such as Shredded Wheat and bran flakes head the list of cereals worthy of consideration. It’s perfect for a quick, low calorie breakfast.
9) Strawberries This summer delight is a delicious way to ward off free radical damage due to the abundance of antioxidants. Equally relevant, strawberries are high in quercetin which promotes healing and reduces the chance of infection. They also contain another plant chemical, anthocyanin, which prevents against heart disease.
10) Wheat Germ
Did you know that wheat germ can be used instead of high fat nuts as a garnish and works perfectly as a substitute in recipes that require bread crumbs? Now you do.
11) Beef
That’s right — considered by many to be the bane of most fat-loss programs, beef can be invaluable in helping to take off weight. The slogan “beef satisfies” is more than a clever advertising angle. Beef is slow to digest, leaving you with a feeling of fullness that lasts for hours that can result in eating less overall calories throughout the day.
12) Carrots
Although carrots are a high glycemic food in that they’re converted to sugar rather rapidly, they’re a tasty source of fiber and beta carotene, an antioxidant which is proving to be an even more powerful free radical scavenger than once believed. Carrots are a great choice when the craving to eat something crunchy comes over you. Pass on the chips and pick up some carrot sticks. When it’s time take off your shirt, you’ll be glad you did.
13) Lentils
Whether in soups, as a side dish or as a compliment to other whole grain dishes, lentils are a tasty addition to most any meal. They’re high in iron, folic acid and magnesium, which is vital to muscle contraction and the maintenance of normal blood pressure.
14) Jerky
This almost falls into the “junk food” category because jerky contains spices and preservatives. Still, with 12 grams of protein, 4 grams of fat and only 2 grams of carbohydrates per serving, jerky is a snack with impressive macro-nutrient stats.
15) Soybeans
Toasted and salted soybeans are similar in taste and texture to nuts. The big difference is the protein to fat ratio. Most nuts are over 75% fat whereas soybeans are about 75% protein. They’re also high in vitamin B6 and phytochemicals which have been recognized as beneficial to prostate health. Don’t go overboard with soybeans, though. Although a small amount are fine, excessive soy in its raw state may increase estrogen levels in some people.
16) Tomato Sauce
Tomatoes are rich in lycopene which has been linked to a reduction in prostate cancer. They’re also high in vitamins C and A. Does this make pizza health food? That may be pushing it. Nevertheless, tomatoes in the form of sauce, juice or in their raw state, are vital to every man’s health.
17) Bananas
Sweet and delicious, bananas are one of the highest sources of potassium which helps regulate water balance. (Without sufficient potassium, it’s easy to retain water which looks like fat.) Eating a banana one half hour before a meal can help suppress the appetite.
18) Turkey
This delicious delicacy isn’t just for Thanksgiving dinner. The biggest problem with fresh turkey is the time it takes to cook it, so save the undertaking for a day when plan on hanging around the house and watching a few games. Then you can count on having a high protein meal for the next three days! Sliced deli turkey is also an excellent choice.
19) Sugar Free Pudding
Okay, so we cheated on this one. Sugar free pudding offers no nutritional value but it’s as close as you can get to a sweet decadent treat without all the fat, sugar and empty calories that go along with such an indulgence. When a craving for dessert hits, sugar free pudding is the perfect choice.
20) Meal Replacements
In many ways, meal replacements are the most obvious choice of all in that they’re specifically designed to have a favorable nutrient to calorie ratio. Once again, taste is a factor and that’s an area that varies widely among the different products. Since flavor is subjective, it may take some experimenting to find which products you prefer. At any rate, there’s no reason to drink something you don’t like just because it’s “good for you.” Many of today’s meal replacements taste like ice cream shakes. You can even mix a bland protein powder with different flavorings, chocolate, fruit flavors, etc., and make your own protein drink for a fraction of the cost. Add creatine, colostrum or flax seed for a specialized muscle building meal. There you have it. Twenty fabulous foods that not only won’t blow your diet but help you have more energy and gain more muscle. There’s no reason to starve or deny yourself good tasting food. As long as you make the right food choices, you can enjoy eating and still get in great shape. Bon Appetite.
Welcome to WordPress.com. This is your first post. Edit or delete it and start blogging!
-
Flickr Photos
More Photos -
Recent Comments
Wood Shelf on Fitness Components DHEA Supplement : on Fitness Components The Benifits of Pila… on The Benifits of Pilates dkpilates on Fitness Components rick on Fitness Components -
Authors
