Nutrition

Posted by gavinmccoll - 23. August 2011 - Fitness Tips, Nutrition - No Comments

• Live long, live strong?

Add some of these superfoods to your diet for a healthier you, essentials for a healthy balanced diet!

1. Goji Beries
2. Blueberries
3. Spinach
4. Walnuts
5. Pink Salmon
6. Oranges
7. Broccoli
8. Pumpkin & Pumpkin Seeds
9. Gren Tea
10. Tofu
11. Tomatoes
12. Turkey

For more information on the benefits and nutritional value of any of the above super foods,
email : gavin@motiv8personaltrainers.co.uk

• Diet and weight loss!

To tone your body, gain muscle, and lose fat, you must really be willing to change your habits and lifestyle. I will be the first to tell you that it is not easy to lose fat. It takes a lot of hard work, dedication, and consistency.

From my experience with clients, I have found that initially people are always, “gun ho” or ready and willing to train hard in the beginning; but what many lack is follow-through and consistency. In order to have success, you must be dedicated and consistent. Without these two principles as your motto, you are bound to fail in the long run.

I completely understand that you probably have more important priorities in your life such as family, work, religion, etc. It then becomes an issue of time management which is to fit all of these important priorities into your week. Taking this into consideration, I have put together a few tips that should help you along your way. The rest is up to you…

The following tips I use with my clients which should help you transform your body. They are broken up into the following categories: Diet, Strength Training (weight lifting), and Cardio.

You should be able to grade yourself in each category. Be honest and grade yourself between the letters “A through F.” For example, “A” is for a person who does extremely well within a particular category, “C” is doing okay, and “F” would be pretty much zero effort within a particular category. Ask yourself the question: “Am I making an A in all three categories?”

What I have found from working with my clients is that many people might do well in one or two categories, while completely ignoring another. In order to transform your body as efficiently and quickly as possible, you must grade yourself and get at least a B+ or higher in each category. Please be honest when your grading yourself.

Because of the lack of space, I won’t be able to elaborate on the physiological details as to why these tips work. However, the tips included in this article are an up-to-date reflection of the medical, bodybuilding, and scientific community.

Diet and Nutrition

Drink lots of water. Your body will hold less excess water weight.

80% or more of your carbohydrates should be from oatmeal, vegetables, fruits, and beans.

Eat enough protein. This tip would be in relation to your body weight and how active you are. Athletes should consume about 1 gm for every pound of body weight. If you’re working out 2 to 3 days a week, then you would need within the range of .5 to .7 grams of protein per pound of body weight.

Eat 5 to 6 times a day or every 3 to 4 hours. Don’t skip meals.

Keep a food journal. If you have a trainer, have them review it weekly. If you don’t have a trainer, still keep a food journal. Having a journal will keep you aware and accountable with respect to your eating habits.

Your diet should be broken up into the following macro nutrients – approximately 30% Protein, 50% Carbs, and 20% fat.

• Goji Berries, Super food

For those of you who aren’t familiar with Goji Berries they come from China and the Himalayas. 10 to 15 of these berries a day is all you need as a portion. The nutritional values of these Berrries are possably the most healthy value of all foods, vitamins, antioxidants and many more. Read for yourself, this food has simply unbelievable goodness!!! Read on and post your comments/questions on the forum. You can buy these berries at Holland & Barrett.

Goji Nutritional Information

Goji Facts:

* Contains 19 amino acids the building blocks of protein including all eight that are essential for life.

* Contains 21 trace minerals, including germanium, an anti-cancer trace mineral rarely found in foods.

* Contains more protein than whole wheat (13 percent).

* Contains a complete spectrum of antioxidant carotenoids, including beta-carotene (a better source than even carrots!) and zeaxanthin (protects the eyes). Goji berries are the richest source of carotenoids of all known foods.

* Contains Vitamin C at higher levels than even those found in oranges.

* Contains B-complex vitamins, necessary for converting food into energy.

* Contains Vitamin E (very rarely found in fruits, only in grains and seeds).

* Contains Beta-Sitosterol, an anti-inflammatory agent. Beta-Sitosterol also lowers cholesterol and has been used to treat sexual impotence and prostate enlargement.

* Contains essential fatty acids, which are required for the body’s production of hormones and for the smooth functioning of the brain and nervous system.

* Contains Cyperone, a sesquiterpene that benefits the heart and blood pressure, alleviates menstrual discomfort, and has been used in the treatment of cervical cancer.

* Contains Solavetivone, a powerful anti-fungal and anti-bacterial compound.

* Contains Physalin, a natural compound that is active against all major types of leukemia. It has been shown to increase splenic natural killer cell activity in normal and tumor-bearing mice, with broad-spectrum anti-cancer effect. It has also been used as a treatment for hepatitis B.

* Contains Betaine, which is used by the liver to produce choline, a compound that calms nervousness, enhances memory, promotes muscle growth, and protects against fatty liver disease. Betaine also provides methyl groups in the body’s energy reactions and can help reduce levels of homocysteine, a prime risk factor in heart disease. It also protects DNA.

Goji Berries are a very rich source of vitamin C, having 500 times more vitamin C per ounce than oranges, actually more almost any fruit you could name. They are also a superb source of vitamin A, not surprising because they are a really pretty red color. Goji berries also have vitamins B1, B2, B6, and E; they are becoming a famous antioxidant.

They are also a rich source of both selenium and germanium and have hence been used in a number of clinical trials involving cancer patients. When given to patients undergoing chemotherapy, the berries conferred significant protection for the liver. In Oriental medicine, they are said to correct chi deficiency, meaning that people with low energy, insomnia, heart palpitations, and even anxiety are more comfortable after consuming goji berries. The berries have 18 amino acids (higher than bee pollen) and 21 trace minerals, linoleic acid, and more beta carotene than carrots. They are also a rich source of both selenium and germanium and have hence been used in a number of clinical trials involving cancer patients. When given to patients undergoing chemotherapy, the berries conferred significant protection for the liver. In Oriental medicine, they are said to correct chi deficiency, meaning that people with low energy, insomnia, heart palpitations, and even anxiety are more comfortable after consuming goji berries. The berries have 18 amino acids (higher than bee pollen) and 21 trace minerals, linoleic acid, and more beta carotene than carrots.

In vitro studies suggest that goji berries kill many kinds of cancer cells. The mechanism whereby this happens is believed to involve some factor that inhibits the ability of the cell to divide, thus lowering its reproductive capacity. A large study in Japan suggested that tumor growth was inhibited by 58% among the patients eating goji berries as compared to the control groups. A study in Mongolia showed that patients eating the goji berries had a significant increase in lymphocyte activity and that their blood began

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