Hey there. I wanted to put a quick blog post up to hopefully help you with your nutrition program. I do my best to say nutrition program, since the word diet has such a bad connotation. A healthy nutrition plan is something that we should be doing 90% of the time. A diet is a quick fix you use to try and drop some weight fast. The problem with diets, as I'm sure you already know, is that the weight that came off so fast has probably crept right back on.
I'm currently reading a nutrition book that is really changing my philosophy on nutrition. As soon as I finish I plan to revise my current nutrition program I do for my clients based on this book. I will post my ideas once I finish. The main concept though is to concentrate on foods that you need to eat daily or weekly instead of focusing on which foods you can't eat.
So think of this post as a sneak peak. Here are three superfoods you want to be eating each week:
1. Beans
Beans can be used in a variety of ways to spice up your meals. An easy way to increase your bean consumption by substituting you common carbs for beans. So instead of rice, pasta, or bread as a side try using different types of beans. Beans are a source of low fat protein. When meat consumption increases so does fat. Bean can be used as a protein source instead of meats. Beans are a good source of vitamins, especially, thiamine, riboflavin, niacin, and folacin. Some studies even showed that increased bean consumption significantly lowered the risk of death from heart disease. They also balance your blood sugar levels and have high fiber. There is even promising evidence that they may help prevent pancreatic cancer and cancer of the colon. And for weight loss, they can fill you up, which can help you consume less.
Try and eat a serving a beans at least 4 times per week.
2. Blueberries
This is a personal favorite of mine. My top ways to use blueberries are in greek yogurt, in smoothies, and in oatmeal. Blueberries contain more disease fighting antioxidants than just about any other fruit or veggie. One study in the Journal of Clinical Nutrition found that eating 1 cup of blueberries a day resulted in higher levels of anti-oxidants in their blood. This plays a role in preventing cardiovascular disease, diabetes, senility, cancer, and degenerative eye disease. They have even been shown to lower the risk of breast cancer and reduce the effects of age related disease, like Alzheimer's.
Try and eat a serving of blueberries daily.
3. Broccoli
I know broccoli may not be a tasty as blueberries but its one of the best superfoods out there. Broccoli may be a most powerful dietary weapon against cancer and it can help boost the immune system. It is one of the most nutrient dense foods with an incredibly low calorie cost. Try and consume it both raw and cooked. The raw form has more vitamin C while cooking them makes the carotenoids more bioavailable. Broccoli increase the enzymes in our body that kill abnormal cells and helps the body limit oxidation. Broccoli sprouts might be even more powerful. Researchers estimate sprouts provide ten to one hundred times the power to neutralize carcinogens.
Try to eat a serving daily.
That's it for now. I promise to include more superfoods for you to include each week in your nutrition program. Definitely start with these power packed foods.
You Stay Healthy San Diego,
Mike Deibler
San Diego Premier Training
My Workout Creator
So think of this post as a sneak peak. Here are three superfoods you want to be eating each week:
1. Beans
Beans can be used in a variety of ways to spice up your meals. An easy way to increase your bean consumption by substituting you common carbs for beans. So instead of rice, pasta, or bread as a side try using different types of beans. Beans are a source of low fat protein. When meat consumption increases so does fat. Bean can be used as a protein source instead of meats. Beans are a good source of vitamins, especially, thiamine, riboflavin, niacin, and folacin. Some studies even showed that increased bean consumption significantly lowered the risk of death from heart disease. They also balance your blood sugar levels and have high fiber. There is even promising evidence that they may help prevent pancreatic cancer and cancer of the colon. And for weight loss, they can fill you up, which can help you consume less.
Try and eat a serving a beans at least 4 times per week.
2. Blueberries
This is a personal favorite of mine. My top ways to use blueberries are in greek yogurt, in smoothies, and in oatmeal. Blueberries contain more disease fighting antioxidants than just about any other fruit or veggie. One study in the Journal of Clinical Nutrition found that eating 1 cup of blueberries a day resulted in higher levels of anti-oxidants in their blood. This plays a role in preventing cardiovascular disease, diabetes, senility, cancer, and degenerative eye disease. They have even been shown to lower the risk of breast cancer and reduce the effects of age related disease, like Alzheimer's.
Try and eat a serving of blueberries daily.
3. Broccoli
I know broccoli may not be a tasty as blueberries but its one of the best superfoods out there. Broccoli may be a most powerful dietary weapon against cancer and it can help boost the immune system. It is one of the most nutrient dense foods with an incredibly low calorie cost. Try and consume it both raw and cooked. The raw form has more vitamin C while cooking them makes the carotenoids more bioavailable. Broccoli increase the enzymes in our body that kill abnormal cells and helps the body limit oxidation. Broccoli sprouts might be even more powerful. Researchers estimate sprouts provide ten to one hundred times the power to neutralize carcinogens.
Try to eat a serving daily.
That's it for now. I promise to include more superfoods for you to include each week in your nutrition program. Definitely start with these power packed foods.
You Stay Healthy San Diego,
Mike Deibler
San Diego Premier Training
My Workout Creator
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