Nutritious Life

Brining Nutrition to Daily Life

Good Carbs vs Bad Cards September 8, 2010

Carbohydrates are sugars that are broken down quickly and efficiently, thus providing your body with the essential energy it needs.

“Good” carbs include those found in high-fiber fruits and vegetables, legumes, nuts, seeds, unrefined whole grain products and certain types of rice, such as brown and wild. In other words, foods still in their natural state or that are mostly similar to their natural state. 

 “Bad” carbs include those found in white pasta, white rice, candy, soda and many breads and other baked goods made with refined white flour. 

So, what makes bad carbs so bad? During food processing, fiber — which takes longer to digest and helps curb cravings — often is removed to produce a smoother texture and to extend the shelf life of a final product. And while you may consider that final product as “tastier,” all you’re consuming is a lot of refined sugar (empty calories!), and little to no nutritional value.  

The hard truth:
Eat too many bad carbs and you can almost guarantee weight gain
! 

**courtesy of Club Pilates San Diego**

 

Spring turns to Summer May 28, 2010

Filed under: All,General,Nutritional Information — nutritiouslife12 @ 6:36 am
Tags: , , ,

It’s that time of year again when all those yummy summer fruits and veggies come out. It is also a good remind to know which ones have the most and least pesticides. I ways try to buy organic when possible…. remember to check out your local farmers market for the best deal!

Here is a lil cheat sheet:

 

Do you know your colors? May 23, 2010

Filed under: All,General,Nutritional Information — nutritiouslife12 @ 1:46 pm
Tags: ,

Yes I am alive and well. Sorry for the lack in posts. Now that school is out I should have a bit more free time in sharing with you.

On to the good stuff….

Do you eat your rainbow of colors? According to Women’s Health Magazine  69% of Americans don’t eat enough greens, 78% don’t eat enough reds, 86% don’t eat enough white, 88% don’t eat enough purple/blue and 79% don’t eat enough yellow/orange.

What do those colors mean?

Sometimes we get caught up eating the same foods over and over. Venture out there … once a week go out side of your ‘boundaries’. Summer is just around the corner so it is a good time to indulge in new fruits and vegetables 🙂

 

Carbohydrates and total energy in various foods March 28, 2009

Filed under: All,General,Nutritional Information — nutritiouslife12 @ 3:00 am
Tags: , , , , ,

Carbohydrate needs increase for active people. Athletes should consume 55-60% of their total energy as carbohydrates. Consuming carbohydrates with in the first few hours of recovery can maximize carbohydrate storage rates.

Good sources include: whole grains, fruits, vegetables, 100% fruit juices (with no added sugar) and whole grain cereals.

 

Here is a chart below that includes carbohydrates and their total energy:

 

Food Serving Size Carbohydrate (g) Energy from Carbohydrate (%) Total Energy (kcal)
apple sauce 1 cup 50 97% 207
large apple 1 each 50 82% 248
whole wheat bread 1 oz slice 50 71% 282
brown rice-cooked 1 cup 100 88% 450
spaghetti- cooked 1 cup 50 75% 268
grape nuts cereal 1/2 cup 100 84% 473
mixed vegetables 1/2 cup 100 88% 450
 

Staying Healthy on a Budget March 12, 2009

Today everyone’s budgets are tight! Just because your budget it tight doesn’t mean you can’t eat healthy. Fruits and vegetables are typically more expensive than a box of mac and cheese, but it is important to still maintain your health in these tough times.

 

Here are a few tips in eating healthy on a tight budget:

 

          Cut coupons from your Sunday newspaper

          Buy fruits and vegetables at your local farmer’s market. They are cheaper and the money goes directly to the seller vs. the middleman when you buy it at the grocery store. Also majority of farmer’s market products are organic.

          Next time you are out do some price checking. Buying in bulk doesn’t necessarily mean it is cheaper. I have compared prices with Costco and Target and I find that Target is generally cheaper (especially when I use the coupons I cut from the Sunday newspaper).

          Bring your lunch to work/school. It is healthier, you know where you food came from and can save you up to $25 a week!

          If you go out to eat, order water instead of soda. Water will help you metabolize food faster and carry nutrients to your cells.

          Send an email to Amy’s Kitchen (http://www.amyskitchen.com/lemonslice/dear_amy/send_letter.php )stating you would like some coupons. You will get an email requesting your address to where they can send the coupons. (I just got mine yesterday!!)

          Carry a snack with you if you are on the road a lot (bora bora bars, lara bars, nuts, peanut butter and jelly, raisins all travel well)—this works well too if you have kids.

          Always carry a bottle of water with you. Better to stay hydrated throughout the day and it will help you to stay full and not over eat.

          Look at your local grocery paper weekly for what is on sale. Try to buy products that are on sale as often as you can. This can save you a lot in the long run.

 

 

Healthier foods (whole wheat bread, fruits, vegetables) may be more expensive, but they will keep you fuller longer.  Eating healthy and saving money might require a bit of foot work, but it is worth it and your wallet will thank you!

 

Lastly, a friend recommend this site to me and I thought I would pass it along. The site is called Tip Jar: http://moderator.appspot.com/#16/e=3cfc

 

Cookies vs. Bananas and Strawberries February 19, 2009

When we eat, we want to choose foods that are high in nutrient density. This means eating the foods that give you the highest amount of nutrients for the least amount of energy (calories). Assume we had 3 cookies in one cookiesbananas-and-strawberriesbowl and a banana and strawberries in another bowl and each bowl consisted of 150 calories. As you might conclude the bananas and strawberries are far more nutrient dense and supplies us with more nourishment per calorie.

 I believe eating more nutrient dense foods (fruits, vegetables, whole grains, brown rice…) is a better way to live. If we were to eat 2000 calories a day and it was filled with fast food, soda and candy we are going to be overweight and unhealthy. If we were to eat 2000 calories consisting of whole grains, fruits and vegetable, we would be healthier and have more energy. Some might think calories are just calories, but they aren’t. Sugar, fast food and processed products don’t offer any real nutrition leaving us tired and hungry for more. Eating fruits, vegetable and whole grains we are more likely to have more energy and feel fuller longer.

I challenge you for one week to take all the processed foods out of your life and eat more nutrient dense foods. Take note of how you feel and how much energy you have.

 

Nutrition… Before You Exercise February 17, 2009

running-pic

Do you often wonder what you should eat before a workout? It isn’t necessarily what you eat before a workout that is so important rather than what you ate the few days prior to working out. It is important to keep your body fueled on an on going basis. Therefore, what you eat just before a workout isn’t as important as what you ate the few days prior to a long run, bike ride or hike, but is still important.

 

With all that said, there are three levels of intensity:

         High intensity, shorter time; activity usually lasts an hour or less (2-5 mile run, intense workout at the gym, tennis, hockey)

         Moderate intensity, moderate time; any activity that last between 1-3 hours long (half marathon, marathon, intense cycling or hiking)

         Low intensity, longer time; anything that last longer than 3 hours (long walk, bike ride, ironman events)

 

The most important factor in eating before exercise is to make sure what you are eating is easily digestible.

For a high intensity workout it is best to fuel your body with simple carbohydrate (fruits, dates) because once you eat them they go straight to the liver for immediate energy.

For a moderate workout it is good to fuel your body with about 5% protein, 35% fat and 60% carbohydrate. A good example would be a lara bar and some apple sauce.

For a low intensity workout it is important to be more balanced and eat something that is more along the range of 10% protein, 70% fat and 20% carbohydrates. An example would be 100% whole wheat pancakes with flax seed old and a banana.

 

As you can see the first thing our body wants during an intense work out is simple carbohydrates and once that is depleted, it moves on to complex carbohydrates.

A lil note on protein:

Some people think protein is good just before a intense work out, but what they don’t know is that too much protein requires more fluid to be metabolized than carbohydrates or fat, therefore, many people suffer from muscle cramping. More so if they aren’t hydrating daily. Protein is also meant for building muscle rather than fueling it. CB061652

Keeping hydrated daily will also decrease the amount of stress that is placed on the body, which will allow the body to work harder and perform better and usually requires less recovery time.

 

Side Note: I usually try to keep these posts short and sweet and this one just got out of hand. I hope it kept your interest and maybe you learned a thing or two. Again, you have to find what works for you, but hopefully you can use this as a mini guideline.

 

 
%d bloggers like this: