Can You Spot A Quack?

This entry was posted in MAVIDANO P.T. Nutrition To Spot A Quack and tagged Quackery on by (updated on )

Quacks are people who exaggerate health claims. By following  quack advice you can lose considerable money and damage your health.

They use testimonials and anecdotes to support they claims.

They promise quick , dramatic, miraculous cure.

They say that most diseases is caused by faulty diets and can be treated with nutritional methods.

In the literature they use or write they cite few  scientific  studies to support the product or claims.

Claim that natural vitamins are better than synthetic ones.

They tell you not to trust the medical community.

They claim that  modern food processing methods and storages  remove all nutriment value from foods.

They recommend that everyone take vitamins and health foods becouse diet alone does not supply the nutriments.

Unsounds nutritions claims enter your world daily through radio, television, newspaper  books and magazine.

Organically grown produce?

Natural Food?

Are there true health foods?

http://med.stanford.edu/news/all-news/2012/09/little-evidence-of-health-benefits-from-organic-foods-study-finds.html

http://www.health.harvard.edu/blog/organic-food-no-more-nutritious-than-conventionally-grown-food-201209055264

 

 

Whats on the Label?

This entry was posted in Labels MAVIDANO P.T. Nutrition and tagged Labels on by
  • Serving Size
  • Servings per Container
  • Total kcalories and kcalories from fat per serving
  • Total fat, Saturated fat, cholesterol, sodium, protein, and total carbohydrates in sugars and dietary fiber
  • Amounts of Vit. A and C, Calcium, and Iron

Sugar free: less than 0.5g per serving

Calories free: fewer than 5 kcalories per serving

Low Calories: 40 kcalories or less per serving

High Fiber: 5g or more per serving (the definition of low fat must appear next to the high fiber claim)

Fat Free:Less than 0.5 g per serving / Saturated  fat free: Less than 0.5 g per serving / Low Saturated fat: 1g or less / Low Fat: 3 g or less

Cholesterol Free: Less than 2 milligrams

Low Cholesterol: 20 mg or less

Sodium Free: Less than 5 mg per serving / Low sodium 140 mg or less  /  Very low sodium 35 mg or less

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.

Suggested Behavior For Weight Loss

This entry was posted in MAVIDANO P.T. Nutrition Suggestions For Weight Loss and tagged Behavioral Suggestions on by (updated on )

Shopping

Shop for food after eating

Shop from a list; do not buy irresistible “problem” foods

Avoid ready to eat foods

Put off shopping till absolutely necessary

Plans

Plan to limit food intake as needed

Substitute exercise for snacking

Eat meals and snacks at scheduled times; don’t skip meals

Activities

Store food out of sight, preferably in the freezer, so that impulse eating is discouraged

Eat all food in the same place (for example in the kitchen not in front of the tv)

Keep serving dishes off the table, especially sauces and gravies

Use smaller dishes and utensils

Holiday and parties

Drink fewer alcoholic beverages

Plan eating behavior before parties

Eat a low calorie snack before parties

Practice polite ways to decline food

Don’t get discourage by an occasional set back

Eating Behavior

Put fork down between mouthfuls

Chew thoroughly before taking the next bite

Leave same food on the plate

Pause in the middle of the meal

Do nothing else while eating (e.g.,reading, watching television)

Reward

Solicit help from family and friends and suggest how they may help you

Help family and friends provide this help in the form of praise and material rewards

Use self monitoring records as basis for rewards

Plan specific rewards for specific behaviour (behavioral contract)

Self monitoring

Diet Diary ( very important…)

Note time and place of eating

List type and amount of food eaten

Record who is present and how you feel

Use diet diary to identify problem areas

Cognitive restructuring

Avoid setting unreasonable goals

Think about progress, not shortcomings

Avoid imperatives like  ‘always” and ‘never”

Counter negative thoughts with positive restatements

Read this list again, and again not negotiable...

Is Weight Gain Inevitable as You Age?

This entry was posted in Age and Weight Gain Exercise MAVIDANO P.T. and tagged Aging on by (updated on )

Most people get fatter as they get older…but they don’t have to. It is a matter of reduced physical activity levels and lower metabolic rate caused by a loss of lean body mass [muscle].

The lifelong loss of lean body mass reduces our basal metabolic rate as we age. It’s a very subtle change that begins between ages 20 and 30. The percentage of body fat gradually increases, and it produces an ever-decreasing calorie requirement. That’s because fat cells burn fewer calories than muscle cells. And a lower metabolic rate means that unless you eat less, you’ll gain weight over the decades.

But exercise can mount a two-pronged attack on middle-age spread and muscle loss. Any activity makes you burn more calories (so you’re less likely to wind up with an excess). And strength-training can offset the loss of muscle mass.

Is it True That The More I Sweat The More Fat I Lose?

This entry was posted in Exercise MAVIDANO P.T. Sweating Exercising and tagged Sweat on by (updated on )

Not at all!  The harder you work out, the more calories you’ll burn within a given period and thus the more fat you stand to lose. But how much you sweat does not necessarily reflect how hard you’re working. Some people tend to sweat profusely due to heavy body weight, poor conditioning, or heredity. And everyone sweats more in hot, dry weather or dense clothing than in cool, humid weather or porous clothing. (You may feel as if you’re sweating more in humid weather; but that’s because moist air slows the evaporation of sweat.)
Exercising in extremely hot weather or in a plastic “weight loss” suit will indeed make you sweat heavily and lose weight immediately. But that lost weight is almost entirely water; the pounds will return when you replenish your fluids by drinking after the workout. Further, you could develop heat exhaustion if you push yourself too hard in extreme heat or in plastic clothes. which prevent sweat from evaporating and, in turn, cooling you off.

How Do I Get Rid of Flabby Arms?

This entry was posted in Exercise MAVIDANO P.T. Rid of These Flabby Arms and tagged Flabby Arms on by (updated on )

One of the biggest exercise myths is that you can lose fat in an area of the body by strength training or exercising that specific body part. The truth is that “spot reducing” and “spot toning” do not work, because we cannot dictate from where our bodies will decide to oxidize fat, nor can we change fat into muscle. Doing triceps press-downs will not decrease the amount of fat clients have on the backs of their arms any more than doing crunches will decrease the amount of fat clients have on their stomachs.

As your clients age, their skin will become less elastic and thus conform less to their arms. So “flabby arms” are somewhat a product of age. Any exercise that decreases body fat percentage will help your clients lose fat on their arms, just as it will help them lose fat from other areas of the body.

How Long Do I Need to Be Training Before I See Results?

This entry was posted in Exercise How long do I need to be activebefore I see results? MAVIDANO P.T. Training and tagged To See Results on by (updated on )

Once you start being physically active, you’ll begin to see results in just a few weeks. You may feel stronger and more energetic than before. You may notice that you can do things more easily, faster, or for longer than before. As you become more fit, you may need to make your activities more challenging to see additional results. Faster result are also compounded by following  the right diet. Research shows that changes in the structure of your muscle can occur in as little as two weeks after starting a training program. How fast and how much you increase your strength depends on your initial level of strength and your potential for improvement. 

Should You Follow a Vegetarian or a Vegan Diet?

This entry was posted in Follow a Vegetarian or a Vegan diet MAVIDANO P.T. Nutrition and tagged Vegetarian or a Vegan on by (updated on )

 While I am not yet a Vegetarian nor a Vegan, I do include several vegetarian  meals in my weekly plan, and I  do encourage Vegetarian diets, which contain no meat (beef, pork, poultry, or fish and shellfish), and are naturally low in saturated fat, high in fiber, and full of vitamins, minerals, and cancer-fighting compounds. A multitude of scientific studies have shown that vegetarian diets have remarkable health benefits and can help prevent certain diseases, such as cancer, diabetes, and heart disease. I do  recommend vegetarian diets as a way of improving general health and preventing diet-related illnesses.

Vegan diets, which contain no animal products (meat, dairy, eggs, or other animal products), are even healthier than vegetarian diets. Vegan diets contain no cholesterol and even less fat, saturated fat, and calories than vegetarian diets because they exclude dairy and eggs. Scientific research shows that health benefits increase as the amount of food from animal sources in the diet decreases, making vegan diets the healthiest overall.

How to Eat a Balanced Diet?

This entry was posted in Eating balance /variety MAVIDANO P.T. Nutrition and tagged Balance Diet on by (updated on )

 One good way to achieve balance in the diet is to select foods from the five major food group every day.

These group are as follows:

1) Bread, cereal,and other grain based products.

2)Vegetables.

3) Fruits.

4) Milk, cheese,and other dairy products, such as yogurt.

5) Meats, fish, poultry, and dry beans and peas.

Choosing foods from the 5 groups will ensure that we receive the essential nutriments.

Control portion size so that balance and variety are possible.

Fine tune it.

Use sugar in moderation, use salt and sodium in moderation, choose plenty of vegetables , fruits,  and grain products. Choose  foods low in Fats Saturated Fats, and Cholesterol.

  • 4 calories per gram of protein
  • 4 calories per gram of carbohydrate
  • 9 calories per gram of fat