PED 206 - Personal Health and Wellness

Nutrition Facts

Recent study of many volunteers showed that there is no difference between the taste of regular or fat free chocolate ice cream.

If a fast food eating establishment does not change their oil every other day or so, your arteries will pay the cost. Ask about the oil.

Dark chocolate contains many more anti oxidants (flavoroid) than milk chocolate does.

To figure out how many grams of protein you need per day, multiply your weight by .36.

Top 10 anti cancer foods:

The WORST possible snack combination at Dunkin Donuts: A coffee coolatta with a whole wheat glazed donut (52 grams of fat total).

A safe way to watch fat intake-divide your body weight in half (140 pound person could eat 70 grams per day).

Apple cider vinegar has 18 of the 22 minerals we need daily. It is loaded with potassium, which is as important to soft tissue as calcium is to bones. After a workout put 2 tablespoons in your drinking water.

The bug spray used in this country on vegetables and fruit is horrible for the functioning of our immune system.

Spirulina- something that vegetarians should use because it contains 9 amino acids and high amounts of iron. It is also 65% digestible protein.

Chromium piculate- promotes fat loss and controls insulin release.

INDUCERS OF INSULIN

100% OR OVER

Rice, corn flakes, instant potatoes, French bread, simple sugar glucose,

100%

white bread

80-100%

shredded wheat, carrots, corn, bananas, raisins, apricots, mangos, corn chips, ice cream.

50-80%

spaghetti, pasta, oranges, peas, beans

30-50%

barley, oatmeal, apples, pears, peaches, kidney beans,

below 30%

peanuts, cherries, plums, and grapefruit

The best oil to cook with that contains high amounts of high density lipids (hdl) is olive oil.

Carbohydrate and protein diets are out, the new craze is 40-30-30

(Carbohydrates, protein, fat)

Eating good fat is essential- it acts like a policeman because it regulates what our bodies use (slows it down).

7 things to eat before and after a workout

Creatine- our bodies make it. It makes it very efficiently by eating a balanced diet. Putting your system on it shuts down your body’s ability to make it.

If you are going to use it – no more than 2 grams max – and eat regular.

An overabundance screws up your growth hormone and many body systems. It raises insulin levels so the growth hormone is not utilized.

Metabolife- has a substance that is a modified form of amphetamine (speeder)

Dr. Atkins – has a book on a high protein diet that makes you take high amounts for 2 weeks and then regulates it. Somewhat affective.

Steak- has a high level of alcarnatine. Instead of pasta feeds, an athlete should eat a 4 oz steak the day before competition.