Monthly Archives: July 2015

Question to Ask Yourself

This entry was posted in MAVIDANO P.T. Nutrition Question to Ask Yourself and tagged Ask Yourself on by (updated on )

  1. Why am I eating fatty foods?
  2. How do I feel before and after a meal?
  3. Am I ready to be flexible and make better nutrition choices?
  4. What are my specific fitness goals?
  5. How important are those goals to me?
  6. How much am I really willing to give to achieve those goals?
  7. Am I ready to make health and nutrition, a long-term investment?
  8. To lose one to two pounds a week, adults should cut back their calorie intake by 500 to 1000 calories a day.

Activities and Energy Consumption

This entry was posted in Energy Consumption MAVIDANO P.T. Training and tagged Calories on by (updated on )

Activity, Exercise or Sport (1 hour)
130 lb
155 lb
180 lb
205 lb

Weight lifting, body building, vigorous
354
422
490
558
Swimming laps, freestyle, fast
590
704
817
931
Swimming butterfly
649
774
899
1024
Walking 3.5 mph, brisk pace
224
267
311
354
Volleyball, beach
472
563
654
745
Squash
708
844
981
1117
Stair machine
531
633
735
838
Circuit training, minimal rest
472
563
654
745
Stationary cycling, moderate
413
493
572
651

http://www.nutristrategy.com/caloriesburned.htm

What Is Lean Body Mass?

This entry was posted in Lean Body Mass MAVIDANO P.T. Nutrition and tagged Body Mass on by (updated on )

Lean body mass is commonly used to describe the muscles in your arms, legs, back, neck and abdomen. But actually it also includes your heart muscle, and the tissues of your other internal organs as well as water, and bone. This is the part of your body you want to preserve or expand.

How much lean body mass you have is the most important factor in determining your metabolism (the rate at which you burn the calories). The higher the amount of your lean body mass, the higher your metabolic rate and the more calories you will burn when you are sitting or lying down. This higher metabolic rate makes it easier to maintain your weight.

Want to build up your lean body mass? The good news is that you can increase the amount and the strength of your muscles through a regular program of strength training — also known as “resistance” training.

Obesity

This entry was posted in MAVIDANO P.T. Nutrition Obesity and tagged Body Fat on by (updated on )

Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health, leading to reduced life expectancy and/or increased health problems.In Western countries, people are considered obese when their body mass index (BMI), a measurement obtained by dividing a person’s weight by the square of the person’s height, exceeds 30 kg/m2, with the range 25-30 kg/m2 defined as overweight.

Dieting and exercising are the main treatments for obesity. Diet quality can be improved by reducing the consumption of energy-dense foods, such as those high in fat and sugars, and by increasing the intake ofdietary fiber.

Does Appetite Regulate What we Eat?

This entry was posted in Does Appetite Regulate What we Eat? MAVIDANO P.T. Nutrition and tagged What Regulate What we Eat? on by (updated on )

Appetite can be affected by a great variety of external forces environmental, psychological, and social.

Anger and appetite generally operate simultaneously.

Where food is ample merely appetite not hunger trigger eating.

Keep track of what trigger your eating for a few days is hunger or appetite?

Calcium

This entry was posted in Calcium needs MAVIDANO P.T. Nutrition and tagged Calcium on by (updated on )

Functions to maintain bones, blood clotting and muscle contraction.

Serves in nerves transmissions, cellular metabolism,  too much fiber and vit. D deficiency may hinder absorption.

Alcoholism, cigarette smoking  increase the chances of bone loss.

May reduce colon cancer.

Positive effect on blood pressure.

A common height loss  and a misshapen body are common results of osteoporosis.

RDA 800 mg x day

Many good vegetable sources of calcium exist, including seaweeds such as kelp, wakame and hijiki; nuts and seeds like almonds, hazelnuts, sesame, and pistachio; blackstrap molasses; beans(especially soy beans); figs; quinoa; okra; rutabaga; broccoli; dandelion leaves; and kale. In addition, several foods and drinks, such as orange juice, soy milk, tofu, breakfast cereals, and breads are often fortified with calcium.

Numerous vegetables, notably spinach, chard and rhubarb have a high calcium content, but they may also contain varying amounts of oxalic acid that binds calcium and reduces its absorption. The same problem may to a degree affect the absorption of calcium from amaranth, collard greens, and chicory greens. This process may also be related to the generation of calcium oxalate.

How To preserve Vitamins in foods

This entry was posted in How To preserve Vitamins Nutrition and tagged Vitamins on by

Keep Fruit and Vegetables cool. Enzyme in food begin to degrade vitamins once  picked.

Refrigerate foods in moisture proof containers. Nutrients keep best at temperature near freezing high humidity and away from exposure to air.

Avoid trimming and cutting fruits and vegetables into small pieces greater surface exposure  speeds vitamin breakdown by oxygen.

Outer leaf of  lettuce and other green vegetables have higher levels of vitamins and minerals than inner tender leaves. outer skin of potatoes, carrots, apples have higher level of macronutriments than do inner.

Steam with very little amount of water.

Do not reheat.

Do not add baking soda

Store canned food in a cool place.

Do not expose milk to sunlight.

 

 

 

 

Should you Take Vitamins Supplements?

This entry was posted in Nutrition Should you take vitamins? and tagged Vitamins on by (updated on )

To determine if you should take vitamins first look closely at your diet, if your diet follows the Food Pyramid Guide you probably will meet your needs. Women with heavy menstrual  flows  may need some iron.

Buyer be ware,  the most expensive Vitamin is biotin so watch for inexpensive fillers. Biotin promote the the synthesis of glucose, fatty acid, and DNA, and help to break down some amino acid, is found in eggs yolk, peanuts, and  cheese.

http://www.choosemyplate.gov/food-groups/

Food Pyramid

FACTS on Vitamins

This entry was posted in FACTS on Vitamins Nutrition and tagged Myths on by (updated on )

Vitamins yield no energy nor provide unusual level of well being.

Its rare for anyone to need higher level of vitamins behind the RDA  to maintain health.

Crop can’t grow in depleted soil,  if a nutriment will be low the yield will be low but  the vitamin content will be normal.

Synthetic vitamins are identical to natural.

Vitamin C does not protect  from cold.

The more Vitamins not the better.

You can get enough vitamins from the food you eat.

Vitamin supplements are not needed to protect against harmfull chemicals/ pollution.

Guidelines for Healthy Adults

This entry was posted in Guidelines for Healthy American Adults MAVIDANO P.T. Nutrition and tagged AHA on by (updated on )

American Heart Association

The following guidelines are consistent with those promoted the  organization:

• Eat a nutritionally adequate diet consisting of a variety of foods.

• Reduce consumption of fat, especially saturated fat, and cholesterol.

• Achieve and maintain an appropriate body weight.

• Increase consumption of complex carbohydrates and dietary fiber.

• Reduce intake of sodium.

• Consume alcohol in moderation, if at all. Children, adolescents, and pregnant women should abstain.

• Elimination of cigarette smoking

• Appropriate levels of caloric intake and physical activity to prevent obesity and reduce weight in those who are overweight

• Consumption of 30% or less of the day’s total calories from fat

• Consumption of 8% to 10% of total calories from saturated fatty acids

• Consumption of up to 10% of total calories from polyunsaturated fatty acids

• Consumption of up to 15% of total calories from monounsaturated fatty acids

• Consumption of less than 300 mg/d of cholesterol

• Consumption of no more than 2.4 g/d of sodium

• Consumption of 55% to 60% of calories as complex carbohydrates

• For those who drink and those for whom alcohol (ethanol) is not contraindicated, consumption should not exceed 2 drinks (1 to 2 oz of ethanol) per day

 

Tip for Reducing Saturated Fat

This entry was posted in MAVIDANO P.T. Nutrition Tip for Reducing Too Much Fat and tagged Tip for Reducing Fat on by (updated on )
  1. Steam, boil, or bake vegetables; or for a change, stir-fry in a small amount of vegetable oil.
  2. Season vegetables with herbs and spices rather than with sauces, butter, or margarine.
  3. Try lemon juice on salads or use limited amounts of oil-based salad dressing.
  4. To reduce saturated fat, use margarine instead of butter in baked products and, when possible, use oil instead of shortening.
  5. Try whole-grain flours to enhance flavors of baked goods made with less fat and cholesterol-containing ingredients.
  6. Replace whole milk with skim or lowfat milk in puddings, soups, and baked products.
  7. Substitute plain lowfat yogurt, blender-whipped lowfat cottage cheese, or buttermilk in recipes that call for sour cream or mayonnaise.
  8. Choose lean cuts of meat.
  9. Trim fat from meat prior to eating (either before or after cooking).
  10. Roast, bake, broil, or simmer meat, poultry, or fish.
  11. Remove skin from poultry prior to eating (either before cooking or after cooking).
  12. Cook meat or poultry on a rack so the fat will drain off. Use a nonstick pan for cooking so added fat will be unnecessary.
  13. Chill meat or poultry broth until the fat becomes solid. Spoon off the fat before using the broth.
  14. Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings.
  15. Try substituting egg whites in recipes calling for whole eggs. For example, use two egg whites in place of each whole egg in muffins, cookies, and puddings.

Mind and Body

This entry was posted in Exercise MAVIDANO P.T. Mind and Body Training and tagged Mind on by (updated on )

You must consider that in the beginning you are training the mind as well as the body. The mind, after all, makes you want to
train; it turns on the body. Because the mind motivates you to train the body, you have to train the mind first. If the mind
doesn’t want to lift weights, the body won’t lift them. 

 Once you’ve gained mastery over it, channeling its powers positively for your purposes, you can do just about anything.

 The secret is to make your mind work for you—not against you. This means constantly being positive,
constantly setting up challenges you can meet—either today, next week, or next month. “I can’t. . .” should be permanently
eliminated from your vocabulary, especially from  your thoughts.