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Post by Greg(Hippie) on Dec 31, 2009 8:35:53 GMT -7
This is a great site, fantastic tools for creating a solid nutritional plan. www.sparkpeople.com/Nothing tastes as good as looking good feels!
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Post by Greg(Hippie) on Jan 5, 2010 19:25:35 GMT -7
Good nutrition is vital to successful weight loss and management, and for good health. Several benefits of good nutrition are: improvement in cholesterol, reduction of blood pressure, and increase in overall energy. Many of us have tried one or more of the many fad diets or in the past have experienced the vicious cycle of unhealthy weight loss/weight regain. Some of the popular diets suggest eliminating certain food groups while others suggest taking mega-doses of vitamins. The fact is, this "yo-yo" cycle often leaves you discouraged and no closer to your weight loss goal. A good weight loss and management program incorporates sound nutrition practices, behavioral changes, and physical activity. To avoid the "yo-yo" cycles and ensure adequate nutrition, a balanced diet, and incorporation of proper nutrition is necessary in making a life long commitment to adopting a healthy lifestyle.
I believe that weight problems are usually not really about food, and so eating filling foods may still leave dieters feeling empty -- and not result in permanent weight loss...
But we need to focus on foods that help keep people feeling fuller longer because they contain plenty of fiber, water, air, and/or lean protein. And of course, the less hungry you are, the less likely you are to raid the cookie jar, which at this point should be harder to find if you tossed it out the door.
Weight loss success is inevitable if you can find a program you can stick with long term. ...
On any good plan, your favorite foods are still allowed in moderation. You'll learn skills to control your eating behaviors and your cravings, and you'll learn about the benefits of choosing filling foods and daily physical activity. On a good plan, you'll enjoy real, healthy, widely available foods; make a commitment to improving your eating behaviors and being more active; and you'll be accountable.
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Post by keithybhoy on Jan 12, 2010 14:38:15 GMT -7
yeah i think its the nutritional side where i'll struggle the most with the p90x aswell as not doing it untill after work.
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Post by Greg(Hippie) on Jan 12, 2010 15:01:14 GMT -7
No worries, we will get you dialed in.
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Post by Greg(Hippie) on Jan 18, 2010 13:08:21 GMT -7
This Spud's for you!
Potatoes are rich source of vitamin C, vitamin B6, copper, manganese, and dietary fiber.
Sweet potatoes are reasonably low in calories and comprise no fat. They are rich source of beta-carotene, potassium, and vitamin A.
Potato is the most efficient food for energy production. The energy produced through potato gets stored as glycogen in muscle and liver; it functions as a readily available energy during prolonged, strenuous exercise.
Potatoes are low in sodium, nearly fat free and easy to digest. They make active part of any diet.
Potatoes are beneficial in curing stomach ulcers and inflamed conditions of the colon.
Potatoes are also beneficial in hemorrhoid due to their high fiber content.
Potatoes might help prevent cancer in glands and organs with epithelial tissue because of their high Vitamin A content.
Potatoes make nice food for diabetics because they help to control blood sugar levels. Potatoes help to improve resistance to heart attack and stroke.
The potassium content, available in potatoes, helps in maintaining fluid and electrolyte balance in the body cells.
Potatoes also help in normal functioning of heart and keeping a check on blood pressure.
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Post by Greg(Hippie) on Jan 19, 2010 12:58:58 GMT -7
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Post by Greg(Hippie) on Jan 22, 2010 11:03:31 GMT -7
P90X offers up 60/20/20 split on carbs/protein/fat, I prefer a 55/25/20 split...This is a Phase 3 Diet that you could expect to eat at the end of P90X and were my size, lol. This maintains my weight at 153 lbs.... Breakfast CALORIES/CARBS/FAT/PROTEIN Honey, 2 tbsp 128 35 0 0 Quaker Instant Oatmeal, prepared with water, 1 Packet 100 17 2 4 Quaker Instant Oatmeal, Lower Sugar, Maple and Brown Sugar, 1 serving 120 24 2 4 Chocolate Milk, 1 cup 208 26 8 8 Lunch Baked Potato, with skin, 1 large (3" to 4-1/4" dia. 278 63 0 7 Propel Fitness Water, Grape, 12 oz., 16 oz 20 5 0 0 Cauliflower, raw, 1 cup 25 5 0 2 Tuna, Canned in Water, 3 oz 99 0 1 22 Mayonnaise, regular (mayo), 1 tbsp 90 0 10 0 Dinner Chicken Breast, no skin, 6 ounces 187 0 2 39 brown rice (1 cup cooked), 1 serving 218 45 2 5 Baby Carrots, raw, 10 medium 38 8 1 1 Propel Fitness Water, Grape, 12 oz., 16 oz 20 5 0 0 American Cheese, 1 slice (1 oz) 106 0 9 6 Snack Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1 Body Fortress Protein Shake, 1 serving 140 4 2 26 Snack 2 Nature Valley Crunchy Granola Bar, Peanut Butter (2 bars serving), 1 serving 180 30 7 5 Clif Builders Bar, 1 serving 270 30 8 20 Snack 3 Cottage Cheese, 1% Milkfat, 4 oz 81 3 1 14 Dannon, Light & Fit Nonfat Strawberry Yogurt, 6 oz, 1 serving 80 16 0 5 Jolly Time Healthy Pop Popcorn Butter 94% Fat Free, 5 cup 100 20 0 3 Daily Totals: 2,596 365 56 172 Thats a 55/26/19 split
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Post by seanc213 on Mar 30, 2010 10:24:58 GMT -7
Greg,,,, I didnt know you were a potato salesman>>>>hahaha
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Post by Greg(Hippie) on Mar 30, 2010 11:09:05 GMT -7
LOL, me like the spud!
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Post by Greg(Hippie) on Apr 26, 2010 15:44:39 GMT -7
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Post by Greg(Hippie) on Aug 3, 2010 18:08:30 GMT -7
Chicken...
To awnser a question I recieved about chicken rib meat..
My family hates grocery shopping with me. Hell, everyone does. This is totally understandable, for I am the biggest label freak alive. I’m not so much referring to the Nutrition Facts as I am to the list of ingredients. Personally, however, I can’t understand why anyone wouldn’t be. I mean, has anyone really thought about what goes into processed food? I didn’t until I was in college and had a food budget somewhere between starvation and the gross national product of Antarctica. Go figure. But the fact remains that processed food is infinitely bizarre. As a picky eater, I can’t imagine what I’d do in a country without a Food and Drug Administration. Because even in a place where the content of food is heavily regulated, we still eat a hell of a lot of trash. Take a look at just one example, chicken. Look how many different varieties exist!
BONELESS CHICKEN BREAST—The best, in my experience. Having this in the ingredient list assures you that the meat will be thick, juicy and—most importantly—identifiable.
CHICKEN BREAST WITH RIB MEAT—One step down from the above, this is superior chicken meat mixed with rib meat. Rib meat can best be described as wannabe breast meat. If chicken meat were Toyota cars, chicken breast would be the Corolla, whereas rib meat would be the Camry. Advice: just pretend rib meat is breast meat. That’s what the rib meat wants you to think anyway.
CHICKEN MEAT—So far we have looked at the high end of processed chicken. This is where the other end starts. Any time an ingredient list says “meat,” you are probably in deep shit. Not literal shit, of course—that’s further down the list. What you have with “chicken meat” is the politician’s answer to a turd: polish it. “Chicken meat” can be found most frequently in soups, frozen dinners and cheap cutlets. This is strictly chicken for those who don’t bother to read ingredient lists. Which is just as well, since this broad definition doesn’t rule out neck meat and other equally enticing nether regions. When you see “Chicken Meat” on your label, you know you’re in Toyota Tercel territory.
Nutrition Facts Serving Size 4 OZ. SERVING (112g) Amount Per Serving Calories 110 Calories from Fat 20 % Daily Value* Total Fat 2.5g 4% Saturated Fat 0.5g 3% Trans Fat 0g Polyunsturated Fat 0 g Monounsaturated Fat 1 g Cholesterol 65mg 22% Sodium 180mg 8% Total Carbohydrate 0g 0% Dietary Fiber 0g Sugars 0g Protein 23g 46% Vitamin A 0% Vitamin C 0% Calcium 0% Iron 0% *Percent Daily Values are based on a 2,000 calorie diet.
It's fine to eat and a little cheaper then plain breast meat.
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Post by steelersfan on Aug 3, 2010 22:54:20 GMT -7
Looks like I will be stocking up on the chicken with rib meat as its 2 dollars less a pound. Thanks Greg. Oh I was just looking at your outline to the phase three diet... man I cant wait to get there!
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Post by Greg(Hippie) on Aug 4, 2010 9:39:04 GMT -7
That is a fairly old break down, I have others that I like better now, my favorite is 60/23/17 @ 2600 calories.
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Post by Greg(Hippie) on Jan 25, 2011 16:43:13 GMT -7
Decoding Terms Like "Whole Grain" and "High Fiber"
Fiber and whole grain products have gained popularity and are popping up on grocery shelves in record numbers. It is important to understand the meaning of labels such as "high fiber," "made with whole grain" and "whole wheat." Studies have found whole grains and high fiber diets help with weight management and reduce risk of heart disease, diabetes and some cancers. The Dietary Guidelines recommend at least 3 servings of whole grains daily to meet nutritional needs; however, more than 80% of Americans consume less than one serving daily.
Even in spite of clever marketing, it is important to be able to decipher whole grains from refined grains. By definition, whole grains are made from the entire grain including the bran, germ and endosperm. Whole grains provide fiber, vitamins, minerals, antioxidants and phytonutrients that refined grains lack. "Whole grain" does not necessarily mean high fiber and vice versa. Breads may have added processed fiber from peas or other foods which do not contain antioxidants and phytonutrients found in whole grains. The fiber content of different grains varies based on the proportions of bran, germ and endosperm naturally occurring in the grain and also the amount of added sugar. For example, brown rice is 3.5% fiber while barley contains 15% fiber because it contains more of the bran portion. Grains such as crackers and cereals that contain added sugars will have to eliminate natural fiber to make room for the sugar content.
The best advice is to read labels carefully. Do not assume products that state "made with whole grain," "wheat" or "unbleached wheat flour" are whole grain. Look for 100% whole grain on the package or whole wheat flour listed as the first ingredient. If there are two grain ingredients and only the second ingredient listed is whole grain, the product can contain as little as 1% or as much as 49% whole grain. Many products have a mix of grains; however, "multigrain" does not necessarily mean all the grains are whole grains. For example, "multigrain" bread could contain 70% refined flour and only 30% whole grains. To make the identification of whole grains easier, the Whole Grain Council encourages consumers to look for the Whole Grain Stamp on packages. The stamp comes in two varieties; a 100% Whole Grain Stamp assures foods contain a full serving or more of whole grains and that all the grain is whole grain while the basic Whole Grain Stamp can appear on products with at least half a serving of whole grains per serving. In order to meet nutritional guidelines, pick three foods with the 100% stamp or six foods with any whole grain stamp. Overall it is best to look for products that are whole grain and high fiber. Both fiber and whole grains have documented health benefits and should be included in a well-balanced diet. Aim for breads that contain 3g of fiber per slice and cereals that contain 5g or more per serving. Choose grain products with minimal sugar and always look for the Whole Grain Stamp.
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