Healthy Eating and Working Out Notes by chuckster294


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									         Tips to Living a Healthy Lifestyle and Losing Weight

Vegetables okay to boil: Broccoli, carrots, garlic (boil for 3 minutes. It contains enzymes
that may help reduce blood pressure and prevent blood from clotting, which decreases the risk
of heart disease).

*Tomatoes are rich in lycopene, carotenoid that gives this fruit its red hue. Lycopene is a
powerful anti-accident they can reduce the risk of certain cancers and heart disease. Roast with
olive oil.

*Asparagus - steam vertically, steam gently.

*Onions - bake for 5 minutes in foil. Onions are one of the best sources of quercetin, a
flavonoid with anti-inflammatory powers that may help control allergies and asthma and help
treat Alzheimer's and Parkinson's diseases. Choose red, yellow or white onions. The darker the
color, the greater the number of antioxidants.

*To lose belly fat faster: speed up your exercise routines. Aim for 2 or 3 weekly speed sessions
lasting about 30 minutes each.

*Do crunches on a stability ball. Research shows that you activate 40% more of your top most
abdominals and 47% more side abs (obliques).

*The key to a firm midsection is to strengthen everything under your top muscles. Planks are an
easy way to target this area. Also do side planks. Hold for 30-60 seconds.

*Green tea is good for skin and helps fight cancer. Four cups a day for 12 weeks lost over 8
times more ab fat than those who drank an ordinary caffeinated beverage. Researchers
speculate that catechins (phytonutrients in green tea) may help speed up the breakdown of fat.

       Catechin is a polyphenolic antioxidant plant metabolite. The term catechin is also
       commonly used to refer to the related family of flavonoids and the subgroup flavan-3-
       ols (or simply flavanols).

Proven flat belly foods
   1. Whole grains: whole grain cereal or oatmeal, whole wheat bread, whole wheat pasta,
      brown rice.
   2. Nuts: almonds, cashews, brazil nuts, macadamias, peanuts, pecans, pine nuts,
      pistachios, walnuts.
   3. Protein: cottage cheese, eggs, fat free milk, fat free yogurt

*To boost immune system, don’t eat or drink too much sugar. Sugar can hamper the ability of
white blood cells to kill bacteria for up to 5 hours afterward.

*DNA is programmed to replace every cell in your body every six months throughout your life.
DNA provides the blueprint, but the integrity of the construction of this is continually recycled –
you depend largely on what you eat.

*The nutrients in food are molecular messengers that guide each cell’s DNA. Whole food plant
foods carry incredibly sophisticated, health promoting signals for your genetic blueprint. These
messengers give food the potential to switch on beneficial aspects of your particular genome
and switch off the destructive aspects of your genome.

**The incorporation of fish or flax oil into your diet reduces the tendency for cell damage in
chronic inflammatory conditions such as heart disease and arthritis.

*By making food choices that deliver more pro-energy molecular messages and fewer energy
draining molecular signals, you can reprogram your body to maximize energy.

*Our ancestors were active hunter-gatherers, but we’ve become sedentary web surfers in a
society overflowing with sugar-dense, fat-heavy, chemical-laden foods.

*By consuming wholesome foods that cause minimal damage and promote maximum repair
of cells, you can stave off the aging process, dramatically increase your energy, and begin to
reverse many common health problems.

*Some of the most important vitamins and minerals required for making energy are vitamins Bl
(thiamin), B2 (riboflavin), B3 (niacin) and B6 (pantothenic acid); biotin, iron, calcium,
magnesium, vitamin C, zinc, and copper.

       Pantothenic acid, also called vitamin B5 (a B vitamin), is a water-soluble vitamin
       required to sustain life (essential nutrient). Pantothenic acid is needed to form
       coenzyme-A (CoA), and is critical in the metabolism and synthesis of carbohydrates,
       proteins, and fats.

*Without sufficient nutrients, your cells have to beg borrow and steal from wherever they
can (tissues, organs, neighboring cells) setting up a process of depletion that can lead to
fatigue and ultimately disease.

*The best sugar source for energy comes from complex carbohydrates (whole grains, brown
rice, beans, lentils) that contain multiple energy-building and damage-controlling nutrients as
well as fiber to slow the absorption of sugar to a steady stream.

*What do apples, berries, black tea, hot peppers, leafy green vegetables, onions and red grapes
have in common? They are a high concentration of quercetin, a bioflavonoid with 5 times the
antioxidant punch of vitamin C.

Foods that boost the immune system:

      Yogurt: Greek yogurt or low sugar yogurt
      Fatty fish
      Flaxseed oil – use oil in salads or on vegetables
      Garlic: it becomes more active when cooked
      Honey
      Oysters
      Tea
      Grapefruit
      Red Meat: contains more zinc and iron than chicken or fish
      Mushrooms: has anti-inflammatory, antimicrobial and antioxidant activity
      Nuts and Seeds: almonds, flaxseed and walnuts
      Lentils

*Your cells require protein to provide amino acids used for many critical cell functions like
building muscle, hormones, and neurotransmitters as well as providing a back-up energy

*The fats you need for optimum health are monounsaturated and omega-3 unsaturated fats
(present in fatty fish, nuts and olive oil). These fats are key components in maintaining the
integrity of your cells and their constituent fatty acids can be used as fuel in an emergency.

*If you want to achieve optimum energy and feel ten years younger, you’ll want to eat primarily
nutrient-dense, unprocessed, plant-based foods.

*Filling up on vegetables and consuming moderate quantities of protein and carbohydrates
along with small amounts of healthy fats is the best way to keep your fire burning all day long.

Trouble foods to avoid:

      Red meat: It causes inflammation by promoting formation of unhealthy fatty acids,
       oxidation by introducing free radicals and possible exposure to toxins from antibiotics,
       growth hormone and pesticide residues.
      Trans fats: primarily found in packaged baked goods and margarine.

      Refined carbohydrates: white flour, white rice, potatoes. Sweets are too quickly
       converted to sugar, draining energy, promoting inflammation and glycation and
       producing free radicals.
      Wheat
      Cow’s meat: contains allergen and sensitizer; cows milk also contain saturated fat.
      Coffee: over stimulates your nervous system and sets you up for a crash
      Alcohol

About Power Foods
When you eat them daily, you will renew your cells, increase your life force, and feel younger
and more energized. All vegetables, whole grains, legumes, fish, nuts, and seeds can and should
be welcomed into your world.

*Instead of boiling broccoli, brown in the oven with olive oil and garlic.

Power Foods:
salmon, trout                                 halibut/flounder, soul
eggs (poach or boil)                          soy
yogurt (plain is best)                        whey protein powder
almonds                                       walnuts
lentils                                       beans (red, black)
wheat germ                                    flax seeds
grape seed oil                                spinach/kale
Swiss chard                                   broccoli/Brussels sprouts
water cress, arugula                          avocado
sea vegetables                                fresh vegetable juice
onions                                        garlic
blueberries                                   kiwi
papaya                                        grapefruit
apples                                        red grapes
turmeric                                      cinnamon/ginger
green tea                                     vinegar
unfiltered honey                              red wine (moderate)

*Ideal balance: 40% complex carbohydrates; 30% lean protein; 30% healthy fats.

*If you want to lose weight, watch your intake of fats and carbohydrates and eat more
steamed fish and vegetables. Eat foods that contain a lot of water and fiber with minimal
calories such as greens, kale, collards, celery, lettuce and fish.

*Whether you take an hour preparing a meal or five minutes, make sure that what you eat
sends an energetic message to every cell in your body.

Foods that help detoxify the body

      The brassica family (cruciferous vegetables): broccoli, cauliflower, kale and Brussels
      The allium family (sulfurous vegetables): onions, leeks, chives, garlic, sallots, and ramps.
       These are rich in sulfur, a major component of detoxifying conjugators.
      The thistle family: artichokes, dandelions, and burdock.
      Green tea: green tea is a power food; it is one of nature’s best antioxidant.
      Fiber: speed removal of toxins from the gut by binding them and preventing them
       from being absorbed in the first place.
      Nuts/seeds: provide essential fatty acids to reduce inflammation that produces toxic by-
       products requiring extra energy to neutralize.
      Seaweed: arame, hijiki, kombu, wakame.
      Spices: turmeric, ginger; these potent antioxidants and anti-inflamatories also enhance
       Phase II liver detoxification.
      Herbs: rosemary, oregano, parsley
      Red berries: lends crucial support to the liver’s detox mechanisms.
      Yogurt: yogurt is good for gut health, helping to reset the immune system.
      Red wine: resveratrol in wine and dark grape skins has been shown to inhibit damage
       caused by the heavy metal cadmium. It is also one of the most important anti-aging
      Whole grains: increases elimination and decrease absorption of environmental toxins
       compared to refined flour diets.
      Citrus fruits: has copious amounts of vitamin C and antioxidants; citrus oils contain
       limonene, which is said to increase the level of glutathione s-transference, one of the
       most important Phase II conjugators.
      Water: the simplest way to help your body flush toxic by-products is to drink copious
       amounts of clean, filtered water that will allow the kidney to better eliminate the
       detoxified conjugated products of Phase II detoxification.

*When you exercise, you make more energy-generating mitochondria and they work better;
you also train your muscles to burn more sugar calories for the same amount of effort and to
produce more enzymes that metabolize a lot of little Pacmen zipping around eating up flab. As
muscle grows and fat begins to dissipate, your cardiovascular endurance and energy levels rise
and it becomes easier to exercise.

*You need at least ninety minutes a week of movement that raises your heart rate to 70% of its
maximum capacity (60% if you’re unfit).

*Developing core skills provides the balance that centers the spine, protecting you from lower
back and neck injuries that can become truly debilitating over time.

*Regularly giving your muscles a resistance challenge is crucial for avoiding chronic
musculoskeletal problems, and it allows you to burn more calories per pound – it keeps your
metabolism physically young. Strength training also builds healthy bones throughout life, and
along with core work, helps stop you from aging into a hunchback.

*Research shows that strength builds quicker when you increase load rather than repetition.

*Yoga, tai chi, and other martial arts are the best means for connecting your energy circuits.

*Practicing martial arts activates a vast range of mechanisms. They can involve the entire
structural framework of the human body – bones, joints, ligaments, muscles, tendons, nerves;
the cardiovascular, respiratory, and digestive systems.

*In order to restore energy over the next 21 days, eliminate red meat, sugar, alcohol, coffee,
wheat, and processed foods. Why? These foods tend to cause allergic, inflammatory, insulin-
related reactions that put a strain on your natural energy supply.

*The simplest way to negotiate change is to focus on the positive.

*Certified organic is the best choice when choosing animal foods such as eggs, dairy, or meats;
meaning the animal has been raised without hormones or antibiotics, given organic feed, and
treated humanely. If not organic, next best option is hormone and anti-biotic free.

*Try quinoa, it’s a whole grain native to South America. It can be substituted for rice in most
recipes. It has one of the highest protein contents of any grain. will provide you with many more healthy eating tips and exercise
routines to help keep you in perfect shape.


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