Daily Archives: July 6, 2015

Should you Stretch ?

This entry was posted in Exercise MAVIDANO P.T. Should you Stretch Training and tagged Stretching on by (updated on )

Stretching can help improve flexibility, and, consequently, range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively.

Stretching also increases blood flow to the muscle.  Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness.

  • To reduce muscle tension
  • To increase Range of Motion
  • To increase circulation of blood
  • To increase energy levels
  • To decrease your risk of injury!

Vegetarian High Protein Combinations

This entry was posted in MAVIDANO P.T. Nutrition Vegetarian High Protein Combinations and tagged Vegetarian High Protein on by (updated on )

 

  • Corn and beans
  • Brown rice and beans
  • Oat bran and soy milk
  • Buckwheat and millet
  • Brown rice and green peas
  • Tofu or Tempeh on whole wheat bread
  • Whole grain bread and peanut butter
  • Yogurt with walnuts
  • Tofu with tahini (sesame seed paste)
  • Brown rice with almonds, cashews or pecans
  • Avocado, sprouts & almond butter on whole wheat bread
  • Chickpea hummus (made with sesame seed paste) on pita

 

Do I Need to Lift Weights?

This entry was posted in Exercise MAVIDANO P.T. Training and tagged Training on by

Strength training is extremely important in order to promote the maintenance and production of lean muscle tissue and tone. Simply put, without regular strength training the muscles become soft and take on a flabby appearance. Furthermore, the hormonal effects associated with moderately heavy strength training are influential in the breakdown and utilization of body fat and in the retention of calcium in osseous tissue (bone tissue). Regular strength training also promotes and maintains a healthy libido.

What Foods to Buy at The Store?

This entry was posted in Foods to Buy MAVIDANO P.T. Nutrition and tagged Foods to Buy on by (updated on )

 

  • Dairys 
    • Milk: Select nonfat, 1% or 2% milk
    • Cheese: Choose cheese with less than 5 grams of fat per ounce. If no nutritional information is available, buy cheese made from part skim milk. Try nonfat cottage cheese. Here are some good brands: Alpine Lace, Borden’s Lite Line, Kraft Light, Laughing Cow, Lifetime, and Weight Watchers.
    • Yogurt: Choose nonfat or low fat yogurts.
    • Margarine: Use the lowest fat versions and buy the tub version.
  • Deli 
    • Luncheon Meats: Choose meats that have 2 grams of fat or less per serving.
    • Hot Dogs: Pass on all of them. Even the turkey and chicken versions are loaded with fat.
    • Fresh Pasta: This is a quick cooking alternative. But limit filled pasta, such as tortellini or ravioli. They may be high in fat.
  • Meats 
    • Beef: The three leanest cuts are top round, eye of round, and round tip.
    • Chicken: Buy skinless or remove the skin.
    • Fish: Avoid breaded or pre-fried.
    • Pork: Select tenderloin or Canadian bacon rather than regular bacon.
    • Turkey: Beware of processed cuts such as turkey bologna.
  • Breads and Cereals
    • Bread: A whole grain should be the first ingredient, and 2 grams of fat per slice is the maximum. Include bagels, pita bread, and English muffins.
    • Bread Products: Beware of high fat breads such as croissants, pastries, doughnuts, biscuits, and scones.
    • Cereals: Choose cereals with at least 4 grams of fiber and less than 5 grams of sugar per serving.
    • Crackers: Buy low fat crackers.
  • Canned Foods
    • Beans: Stock up on beans. Even canned pork and beans are low in fat. Vegetarian refried beans are also low in fat.
    • Fruit: Select only those labeled “packed in own juice” or “no sugar added”. Beware of “light syrup” because of the added sugar.
    • Juice: Tomato or vegetable juice is a quick way to meet your vegetable quota. But these juices are also high in salt, so don’t become overly reliant on “liquid vegetables”. Make sure fruit juice is 100% juice rather than a sugar beverage with a hint of juice.
    • Soups: Steer clear of cream soups. Instead, choose broth-based varieties such as minestrone, chicken noodle, and vegetable soup. Look for lower salt varieties if you are watching your sodium intake.
  • Produce
    • You can not go wrong here. Load up! Try the convenient packed, fresh vegetables that are washed and ready to go.
  • Miscellaneous
    • Peanut Butter: By the natural style brand and pour off the oil.
    • Tuna: Buy water packed.
    • Frozen Deserts: Stick with 100% juice bars, sorbet, frozen yogurt, and light ice cream that have 5 grams of fat or less per serving which is 1 scoop or ½ cup.

Food Labels

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

Reading Food Labels

  • Ignore the front of food labels. Instead, turn to the nutritional information.
  • Always check the fat content in foods. There should not be more than 3 grams of fat for every 100 calories.
  • A food is considered low in sodium if it has 140 milligrams or less of sodium per serving. Aim for no more than 2400 milligrams of sodium per day.
  • Cereals will usually provide information on sugar content. Less than 5 grams, a 1 teaspoon of sugar, per serving is acceptable.
  • Foods that contain 3 grams or more of dietary fiber can be considered good fiber sources.

Fat?

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

One of the most powerful ways to win the war against excess body fat is eating five or six small meals a day. This guards against producing new fat cells by eliminating large intakes of food at one time. By spacing smaller meals throughout the day this reduces the hormonal signal that causes fat cells to divide and multiply. When eating these smaller more frequent meals it is best to choose foods high in protein and complex carbohydrates but low in fat. Examples would be fish, skinless chicken and skinless turkey and lean well trimmed red meat. Vegetables oils, such as olive oil sunflower seeds oil low fat dairy products, all fresh fruits and vegetables, unrefined grains and cereals, legumes such as lima beans, lentils, green, peas, kidney beans and raw unsalted nuts are other excellent examples. The good fats are polyunsaturated fats . Coming from plants and fish. Olive oil and salmon are good examples of unsaturated fats. Polyunsaturated fats can help lower the levels of bad LDL cholesterol while maintaining high levels of beneficial high-density lipo-protein HDL cholesterol.
It is good to remember that the secret to success in most everything is moderation. This is certainly true when it come to sound nutritional practice.