Daily Archives: July 14, 2015

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.