Nutrition
NUTRITION TIPS
We have selected some important nutritional tips that, combined with the proper exercise program, will bring great results to your health, and consequently a better body.
CHECK OUT THE FOOD PYRAMID!
| Egg Whites |
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After a weight training session, it is important to take in protein as soon as possible in order to reduce protein breakdown and promote muscle growth. whites are an excellent source with 100% protein composition. Be sure to avoid the yoke though which is 100% fat and very high in cholesterol
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| Red Wine |
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Red wines contain high levels of flavonoids which help protect against heart disease. They also prevent blood clotting and help increase “good” HDL blood cholesterol. At least one drink 5/6 times per week is recommended. |
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| Soy Isoflavins |
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Soy contain isoflavins which have been linked to reducing heart disease risk. It is also believed to reduce symptoms of menopause because of it’s estrogen mimicking effect. For these reasons, the American Heart Association recommends at least 25g of soy protein per day. |
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| Water |
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Adequate hidration during physical activity is essential because muscle temperature rises and a lot of water is lost. It is importnat to be hidrated before, during, and after the workout. Workouts longer than 30 minutes willrequire a carbohydrate drink. |
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| Coconut Water |
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Coconut water is rich in mineral salts, potassium and sodium. It is also a mild diuretic and is indicated for cases of diarria, vommiting, and dehydration. It is very effective in cases of high blood pressure, cramps, weak muscles, and illness. Above all this, it is an excellent sports drink. |
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| Tomatoes |
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Tomatoes are rich in lycopene, the antioxidant phytochemical that is important in helping to prevent heart disease and cancers. They also contain the antioxidants beta-carotene, vitamin C, and vitamin E |
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| Broccoli |
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High in fiber and antioxidant vitamins beta-carotene and C, which help against heart disease, and rich in folate. Broccoli’s phytochemicals (glucosinolates) have important properties, especially against cancer. |
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| Avocado |
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Avocados are a very good source of vitamin E and monounsataturated fats, and contain many other vitamins and minerals. |
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FOOD PYRAMID
In general terms the food guide pyramid recommends the following intake of different food groups each day, although exact amounts of calorie intake depends on sex, age, and lifestyle:
- 6-11 servings a day of grain foods including rice, bread, cereals, and pasta;
- 3-5 servings a day of vegetables, especially green, leafy vegetables;
- 2-4 servings of fruits a day;
- 2-3 servings of meat, fish, eggs, nuts, or beans a day;
- 2-3 servings of dairy products including cheese and yogurt every other day;
- occasional use of fats, oils, and sweets. (7 tsp Oil per day)
