Thursday, January 27, 2011

Eat Right for the Best Workout

The 12 rules of eating right.

Get enough fiber
The experts say we should be consuming at least 25 grams of fiber per day. Go for whole grain breads, beans, fruit, and veggies.

Drink 2-3 glasses of skim or low-fat milk every day
Not only does it provide much-needed calcium, it’s got a perfect proportion of carbohydrate and protein calories to keep you feeling energetic.

Cool, refreshing, blissfully calorie-and fat-free, a glass of water is one of the best pick-me-ups around. Drinking lots helps prevent water retention, keeps your skin glowing, sustains your energy, and keeps all your functions functioning.

Protein is your body’s building block
Make sure you get some at each meal - and go for the low-fat kinds: chicken and turkey breast, fish, lean beef, egg whites, and beans.

It really is smart food, so eat fish once a week
Versatile and loaded with heart-healthy Omega-3 oil and protein, fish is a great way to satisfy your daily protein requirement.

Rev your engine with complex carbs
The right kinds of carbohydrates will keep you feeling energized all day. What’s the right kind? The kind loaded with fiber: fruits, veggies, whole grain starches, beans.

Eat a carrot everyday
Loaded with beta carotene, carrots also have fiber, take a long time to eat, and taste delicious.

Eat for energy by thinking about what the foods you eat can do for you
Think about what they contain, rather than what they don’t. For example, fat free cookies are all about what’s not in there. But strawberries have vitamin C, whole wheat bagels serve up energizing carbs, peanut butter is a protein powerhouse, cottage cheese has a one-two punch of calcium and protein…

Eat your cruciferous veggies
Leafy dark green and brightly colored veggies contain antioxidants that can help you ward off villains from the common cold to cancer.

Take a bite of an apple (or pear, grapefruit, pineapple)
Fruit is loaded with vitamins, minerals, and fiber. Pass on the trendy juice shakes and smoothies that are loaded with empty sugar calories and sink your teeth into the real thing. With an average of only 60 calories per serving, fruit is a low-calorie, energy-packed food.

Don’t fight all fat
Your body needs fat to function - and fat is a highly-concentrated source of energy, so don’t cut all of it out of your diet. Just eliminate the bad, yucky, saturated kind. Research has shown that olive oil and canola oil have very health side effects. Stay away from the sat-fat found in highly-marbleized meat, butter, tropical oils, and some margarines - but don’t be afraid to drizzle a little olive oil on your salad.

Remember: there’s no bad food
Just about everything can be part of a healthy diet - as long as you concentrate on low-fat foods, fruits, and vegetables most of the time. By removing the taboos from foods, you free yourself to make healthful choices willingly– and think of food as healthy fuel instead of an enemy you need to fight.

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