05/07/11 by dr.rob | Nutrition, Tips | No Comments »
POWER EATS DIET
Add as many of these power eats to your daily diet as you can to energize your body and help turn it into a metabolic furnance!
P eanut butter
O live oil
W hole grains
E gg whites
R aspberries or any other berry
E damame a japanese soybean
A pples and almonds
T urkey
S pinach or any other green leafy vegetable
D iary yogurt
I rish steel cut oatmeal
E xtra protien from supplementation
T urkey
My personal favorite snack is gala apple slices with 1-2 teaspoons of peanut butter.
05/22/10 by dr.rob | Body, Nutrition | No Comments »
There is an estimated 100 trillion cells in the human body. All of which have individual and collective roles that make you, you. These cells require energy to do what each particular cell was designed to do. Where do they get this energy?
These 100 trillion cells that make up your body get their energy from the foods that you eat! Now let’s think about that for a minute or two. So why do we need to eat? Because we get hungry? Right? Well, the feeling of hunger is a signal from the hypothalamus in brain telling you that your body requires nutrients! That means that those 100 trillion cells in your body require the nutrients that give them energy and allow each one of these cells in return to also create energy that makes your body do the things you want to do. If you do not consume the nutrients that your body requires for all the collective cellular functions to take place, then your body will not perform effieciently or even worse be subjected to the many various forms of disease, attacks from inside the body and from the outside environment.
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05/19/10 by dr.rob | Nutrition | No Comments »
The question you may really want to ask is:
What does drinking soda do for my body? The answer is nothing good. Read the back of the can. Carbonated water, citric acid, citrate, potassium benzoate, phosphoric acid, high-fructose corn syrup (lots of calories and no nutrition), aspartame (may cause cancer), caffeine (a stimulant known to be addictive), and many other chemicals. Which one of these does your body require? The answer is none. So why would you want to consume a liquid that does not offer your body any nutrition.
I have seen patients with high amounts |
of soda consumption (20 cans/day).
Though probably drinking a diet soda a day is most likely not going to hurt you, there are no known benefits to soda. I have seen however high amounts of soda consumption (4-6 cans/day) that has led to multiple ailments such as; obesity, fatigue, indigestion, gastro-esophageal reflux, rapid heart beat, anxiety, hyperactivity, tooth decay, tremors and headaches to name a few. If you are trying to live an active lifestyle with healthy eating habits and want to improve your results and feel better, I strongly suggest eliminating soda consumption from your dietary plan. What your body does require is WATER.
05/17/10 by dr.rob | Nutrition | No Comments »
Why and How you should incorporate these spices in your healthy eating.
1. Cinnamon-the powerful antioxidants found in this sweet with heat spice help to keep blood sugar and your energy levels consistent. Add this to your morning oatmeal.
2. Cayenne-this fiery spice contains capsaicin which helps to improve insulin sensitivity. Add this to your fish, chicken or vegetables.
3. Coriander-this lemony spice has a sedative effect that can help with insomnia and anxiety. Add this to any meat, chicken or fish.
4. Ginger powder-this tangy spice has anti-inflammatory properties that can aid sore muscles. Try adding this to vegetables sauteed in olive oil or ginger tea.
5. Paprika-this smoky hot spice has vitamin A in it which aids in vision, immunity and bone growth. Try adding this to your eggs, chicken or fish.
6. Chili Powder-this fiery spice can help to decrease your appetite. Add this one to whatever you like!
7. Curry Powder-sweet tasting, curry has antioxidant properties that may help to reduce coranary artery disease. Add this to fish, chicken, shrimp, or beef.
8. Saffron-this red, slightly bitter spice may help to decrease PMS. Use this spice with chicken or lighter fish, like talapia.
9. Nutmeg-this sweet spice contains myristicin that is known to help fight infections. Use this spice on top of butternut or acorn squash.
10. Fennel-this spice is one of my favorites! It has a licorice flavor. I prefer to use fresh fennel and slice it and grill it with olive oil. You can also make a fantastic sauce for pasta. Fennel aids in digestion and helps to freshen your breath. Here is my recipe; heat up 2 tablespoons of olive oil, add 2 cloves of chopped garlic and one finely chopped fennel bulb, add a little sea salt and black pepper. Top on a fine, long pasta and Viola!
04/14/10 by dr.rob | Featured, Nutrition | No Comments »
Power of the Blueberry
This super fruit is not only a low calorie snack with only about 80 calories per cup, but a disease fighting powerhouse! Blueberries are an excellent source of vitamin c, b-complex, vitamin a, vitamin e, selenium, zinc, and iron which helps to promote a healthy immune system. They are an excellent source of fiber which can help to lower cholesterol. They are a good source of manganese which helps in the metabolism of protein, carbohydrate and fat. Blueberries also have additional antioxidant properties because of a substance called anthocyanins. This antioxidant helps to neutralize free radicals that are linked to diseases of the cardiovascular system, the urinary system, the eyes, the blood vessels, the brain, bones and cancer.
Ten Benefits of Blueberries
1. help reduce body fat
2. promote urinary track health
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04/13/10 by admin | Fitness, Nutrition | No Comments »
I cannot stress enough the importance of drinking adequate amounts of water on a daily basis. If there is one substance that is critically important to your body’s overall function and well being, it is sufficient consumption of water. Water is vital to the body. Water enables the body’s transport and reactive mechanisms to take place, the diffusion of gases to take place across surface membranes, nutrients to travel, and waste products to leave the body. Through water, the body cools itself, eliminates toxins, lubricates joints, and cushions organs such as the heart, lung, intestines and eyes.
An adult female is made up
of about 55% water.
The percentage of the body comprised of water varies based on an individual’s age and sex. A baby is about 78% water, a child about 65% water, an adult male about 60% water, and an adult female about 55%. The average daily water loss from the human body is about 2.5 liters. This loss occurs through the body’s natural processes, such as urination, defecation, breathing and sweating. So how much water do you need to drink everyday? A good rule of thumb is that you require in fluid ounces your body weight in kilograms. So if you weigh 70 kilograms you need to drink 70 fluid ounces of water per day.
04/13/10 by admin | Fitness, Nutrition | No Comments »
Caffeine : Good or Bad?
Caffeine is a stimulant, a diuretic (makes you urinate) and addictive. That being said there is evidence on both side of the fence as to wether caffeine is good or bad for you. The key here is moderation. In my opinion if you are a healthy adult, one cup of coffee a day is unlikely to hurt you. There is evidence to suggest that mild caffeine consumption may aid in weight loss, elevate your metabolism , may prevent cancer because of antioxidant properties and you may perform better athletically. However there is evidence for the opposing side also. A single cup of coffee with nothing added is about 15 calories. But start adding milk and sugar and the calories skyrocket to upwards of 500! So if you are trying to lose weight, keep your coffee black.
04/11/10 by admin | Featured, Nutrition | No Comments »
This amazingly powerful fruit
The Acai (ah-sigh-ee) berry is from Amazon palm trees located in the rain forests of Brazil. This high energy berry is packed full of antioxidants, amino acids, vitamins, minerals, fiber and omega fatty acids. This colorful berry has a flavor that could be best described as berries and chocolate. The pulp of this berry contains 10x’s the antioxidants of red wine and 10-30x’s the anthocyanins of red wine. The pulp also contains monounsaturated fats, fiber and phytosterols for cardiovascular and digestive tract health.
Read more →
04/11/10 by admin | Featured, Nutrition | No Comments »
The health benefits of eating Salmon
So what makes salmon so super? Well, it’s low in calories and saturated fat, but high in protein, which is made up of amino acids and has the highly beneficial, health promoting Omega- 3 essential fatty acid! Essential fatty acids are vital because they must be consumed as they are not produced by the body. Adding salmon to your diet on a regular basis will provide your body enormous health benefits because you will be consuming the body essential Omega -3 essential fatty acids. This very popular fish is packed full of Omega -3 essential fatty acids, Proteins, Vitamins D and some B, and minerals such as Calcium, Phosphorous, Selenium and Zinc. The health benefits of eating salmon are long. The Omega -3 essential fatty acids increase the efficiency and memory of the brain and help to prevent strokes and alzheimer’s disease, reduce inflammation of the arteries and digestive system. Omega- 3 essential fatty acids help to prevent obesity. They help reduce chances of cancer of the prostate, colon and kidneys. Omega-3 essential fatty acids found in salmon help to improve the texture of the skin, eyes and nails. Omega-3 essential fatty acids help to prevent macular degeneration of the eyes and improve vision. Omega-3 essential fatty acids help with the overall metabolism of the body to create stable blood sugar and insulin levels, they help to reduce cholesterol, maintain flexibility of the blood vessels, reduce blood pressure and repair damaged cardiac tissue. Consuming Omega 3 fatty acids may also reduce the overall risk of heart attacks.
Nutrients found in a 4 oz. piece of Chinook Salmon
- tryptophan
- vitaminD
- omega 3 fatty acids
- selenium
- protein
- Vitamin B3
- vitamin B12
- phosphorous
- magnesium
- vitamin B6
- zinc
So, which salmon to eat? When it comes to fish, wild is better than farmed raised. Studies demonstrated that farm raised salmon has up to 16 times more PCB’s(polychlorinated biphenyls), cancer causing chemicals than wild salmon. Now, Atlantic or Pacific? Well, there is one species of Atlantic salmon and five species of Pacific salmon. Studies demonstrated that wild Atlantic salmon has more toxins than Alaskan or Pacific salmon. So, when choosing your salmon, go Wild Alaskan or Pacific Salmon. In particular Wild Alaskan Chinook(king) or Sockeye(red) Salmon. I have found that a great place to find pure wild seafood is Vital Choice. (www.vitalchoice.com) You can purchase your fish online and have it shipped to your front door and be guaranteed authentic wild salmon.
My Recommendation.
With Vital Choice you get the highest quality wild seafood and organics. Click here to read more about Vital Choice’s salmon selection.
04/10/10 by admin | Featured, Nutrition | No Comments »
Powerful Antioxidant Fruits and Vegetables to Help Build a Better Body
1. mexican red beans
2. wild blueberries
3. red kidney beans
4. pinto beans
5. cultivated blueberries
6. artichokes
7. blackberries
8. prunes
9. raspberries
10. strawberries
12. red delicious apples
13. granny smith apples
14. pecans
15. cherries
16. russet potatoes
17. black beans
18. plums
19. gala apples
