Whether it's Dairy Queen, or Cold Stone, everything looks good on a hot
summer day. Here are a few choices that you can make (while still not
sabotaging your diet!) . (I tried to choose the least calorie and fat
dense out of a variety of types of choices depending on what your tastes
are- each list is organized in increasing calorie content)
GENERAL GUIDELINES
#Order ice cream in the smallest serving possible, and in a bowl to leave out extra calories from the cones and waffle bowls
#Stay away from the heavy shakes and malts (those can add up to 1000+ calories!)
#If you can get something of the "Low Fat, Frozen Yogurt" type, it'll
probably save you a ton of calories without sacrificing too much taste.
Also, Italian shaved ices and sorbets are low in fat and a good choice
in a hurry
#Toppings, toppings, toppings. If you want some then make sure to keep
it under moderation. Even a few though will add hundreds of extra
calories onto your treat so ice cream that's just ice cream is a good
choice
#Moderation is KEY
Cold Stone Creamery
*Note: "Like it" or, Cold Stone's small size is a safer bet.
-Sinless Sweet Cream: 160 calories, 0g fat, 41g carbs, 7g protein
-Coffee Non-fat Frozen Yogurt: 220 calories, 0g fat, 45g carbs, 10g protein
-Italian Sorbet: 180 calories, 0g fat, 48g carbs, 0g protein
-Low Fat Frozen Yogurt: 230 calories, 1.5g fat, 48g carbs, 11g protein
Dairy Queen
-No Sugar Added Fudge Bar: 50 calories, 0g fat, 13g carbs, 4g protein
*Note: No Sugar Added Vanilla Orange Bar: 60 calories, 0g fat, 17g carbs, 2g protein
-Lemon DQ Freez'r (1/2 cup): 80 calories, 0g fat, 20g carbs, 0g protein
-Vanilla Soft Serve: 140 calories, 4.5g fat, 22g carbs, 3g protein
*Note: Chocolate Soft Serve (1/2 cup): 150 calories, 5g fat, 22g carbs, 4g protein
-DQ Ice-cream Sandwich: 200 calories, 6g fat, 31g carbs, 4g protein
-Chocolate Dilly Bar: 220 calories, 13g fat, 25g carbs, 3g protein
-Strawberry Sundae (Small): 240 calories, 7g fat, 40g carbs, 5g protein
-DQ Caramel and Nut Bar: 260 calories, 13g fat, 32g carbs, 5g protein
If you feel like indulging a little (like a blizzard), then this is a "safer" bet however still not light on the sugar at all.
-Heath Blizzard (Small): 470 calories, 10g fat, 85g carbs, 11g protein
Baskin Robbins
*Note: Most of Baskin Robbin's Ice-cream will add up to around 200-300
calories per one scoop (1/2 cup), which isn't too bad. I wouldn't go
past that.
-1 Scoop Pineapple Coconut No Sugar added Low Fat: 120 calories, 2g fat, 27g carbs, 5g protein
-1 Scoop Caramel Turtle No Sugar added Low Fat: 160 calories, 4g fat, 37g carbs, 5g protein
Ben & Jerry's
-Strawberry Kiwi Sorbet (1/2 Cup): 110 calories, 0g fat, 27g carbs, 0g protein
-No Fat Frozen Yogurts (1/2 Cup): 120 calories, 0g fat, 25g carbs, 4g protein
-Cherry Garcia Frozen Yogurt (1/2 Cup): 140 calories, 2.5g fat, 27g carbs, 4g protein
Lose Weight in 7 Days
Friday, 9 November 2012
Healthy Dining
No matter the occasion, dining out at a restaurant is a big part of our
lives. Restaurants meals sneak up on us out of nowhere! All meals in
general can hide their hundreds of extra calories in butter, sides,
sauces, (etc.). Just looking at a menu gives the possibility of crash
and burn. Here's what I can do to help.
GENERAL GUIDELINES
*Warning: Don't let your eyes wander to the dessert section! I have yet to find a healthy dessert on a restaurant menu. These are packed with high fat and high sugar.
*Note: Don't be afraid to ask the waiter to change an entree by cutting out the fat or having the sauce on the side. Also don't be afraid to ask if you're confused about a special item on the menu.
*Note: It's not a bad idea to pack your meal if you can't finish it (and store it in the fridge when you get home). Don't be afraid to order from the kid's menu either- they usually have smaller portions.
Key Words:
Steamed
Garden fresh
Broiled
Baked
Roasted
Poached
Lightly sauteed or stir-fried
Italian Food:
-Hold the bread sticks.
*Note: 1 Bread Stick: 140 calories, 1.5g fat, 26g carbs, 5g protein
-Tomato based sauces will always be healthier than the creamy sauces.
-Order whole wheat noodles if it's possible.
-Italian food can sneak calories in on their breaded chickens and in their cheeses. Just having the word "stuffed" in any dish will add hundreds of more calories
Key Words:
Affogato (steamed or poached)
Marinara, pizzaida, pomodoro (tomato-based sauce)
Primavera (spring style, fresh veggies and herbs)
Fresco (fresh)
Best Lunch/Dinner Choices (Olive Garden)
*Note: Olive Garden provides a "Garden Fare" choice.
-Minstrone Soup (per bowl): 164 calories, 1g fat, 18g carbs, 5g protein
-Herb Grilled Salmon: (incomplete nutrition facts) 18g carbs
-Chicken Giardino (Lunch Entree): 408 calories, 12g fat, 40g carbs, 26g protein
*Note: the dinner entree for chicken giardino: adds around 150 more calories
Mexican Food:
-Always opt for chicken instead of ground beef in meals like tacos (etc.).
-Watch out for cheese heavy dishes. Just the cheese itself in the wraps (etc.). will add a couple hundred calories.
*Note: Replace these heavy condiments with salsa or try some hot sauce. These will add tons of flavor and freshness.
-Also watch out for sour cream, and go easy on the guacamole.
-Add vegetables into things like tacos and burritos whenever possible.
Best Lunch/Dinner Choices (Chipotle)
-Try something like a burrito bowl without cheese, rice, or sour cream (roughly 369 calories)
Best Lunch/Dinner Choices (General)
Since there are so many different Mexican food chains, I decided to make a general meal that may be a better choice next time you go out.
-Chicken Fajitas without Sour Cream, Guacamole, or Cheese
Steakhouse Food:
Key Words:
Baked, steamed
Blackened, grilled
Broiled, charbroiled
California-Style
Roasted, rotisserie
Brochette (meat, fish, poultry or veggies on a skewer)
Best Lunch/Dinner Choices
-Grilled Chicken Entrees with a Side of Vegetables
*Note: Don't order fries as a side, and make sure the vegetables are cooked without added butter and oil
-Grilled Fish Entrees with Side of Vegetables
-Baked Potato without the sour cream and cheese
*Note: You can try salsa as a topping instead
-A "House" Chicken Salad with low-fat dressing ordered on the side
*Note: Make sure the main ingredients are vegetables and chicken
(Example: TGI Friday's Barbecue Jack Chicken: 500 calories, 10g fat)
GENERAL GUIDELINES
*Warning: Don't let your eyes wander to the dessert section! I have yet to find a healthy dessert on a restaurant menu. These are packed with high fat and high sugar.
*Note: Don't be afraid to ask the waiter to change an entree by cutting out the fat or having the sauce on the side. Also don't be afraid to ask if you're confused about a special item on the menu.
*Note: It's not a bad idea to pack your meal if you can't finish it (and store it in the fridge when you get home). Don't be afraid to order from the kid's menu either- they usually have smaller portions.
Key Words:
Steamed
Garden fresh
Broiled
Baked
Roasted
Poached
Lightly sauteed or stir-fried
Italian Food:
-Hold the bread sticks.
*Note: 1 Bread Stick: 140 calories, 1.5g fat, 26g carbs, 5g protein
-Tomato based sauces will always be healthier than the creamy sauces.
-Order whole wheat noodles if it's possible.
-Italian food can sneak calories in on their breaded chickens and in their cheeses. Just having the word "stuffed" in any dish will add hundreds of more calories
Key Words:
Affogato (steamed or poached)
Marinara, pizzaida, pomodoro (tomato-based sauce)
Primavera (spring style, fresh veggies and herbs)
Fresco (fresh)
Best Lunch/Dinner Choices (Olive Garden)
*Note: Olive Garden provides a "Garden Fare" choice.
-Minstrone Soup (per bowl): 164 calories, 1g fat, 18g carbs, 5g protein
-Herb Grilled Salmon: (incomplete nutrition facts) 18g carbs
-Chicken Giardino (Lunch Entree): 408 calories, 12g fat, 40g carbs, 26g protein
*Note: the dinner entree for chicken giardino: adds around 150 more calories
Mexican Food:
-Always opt for chicken instead of ground beef in meals like tacos (etc.).
-Watch out for cheese heavy dishes. Just the cheese itself in the wraps (etc.). will add a couple hundred calories.
*Note: Replace these heavy condiments with salsa or try some hot sauce. These will add tons of flavor and freshness.
-Also watch out for sour cream, and go easy on the guacamole.
-Add vegetables into things like tacos and burritos whenever possible.
Best Lunch/Dinner Choices (Chipotle)
-Try something like a burrito bowl without cheese, rice, or sour cream (roughly 369 calories)
Best Lunch/Dinner Choices (General)
Since there are so many different Mexican food chains, I decided to make a general meal that may be a better choice next time you go out.
-Chicken Fajitas without Sour Cream, Guacamole, or Cheese
Steakhouse Food:
Key Words:
Baked, steamed
Blackened, grilled
Broiled, charbroiled
California-Style
Roasted, rotisserie
Brochette (meat, fish, poultry or veggies on a skewer)
Best Lunch/Dinner Choices
-Grilled Chicken Entrees with a Side of Vegetables
*Note: Don't order fries as a side, and make sure the vegetables are cooked without added butter and oil
-Grilled Fish Entrees with Side of Vegetables
-Baked Potato without the sour cream and cheese
*Note: You can try salsa as a topping instead
-A "House" Chicken Salad with low-fat dressing ordered on the side
*Note: Make sure the main ingredients are vegetables and chicken
(Example: TGI Friday's Barbecue Jack Chicken: 500 calories, 10g fat)
Fit Fast Foods
When you're out with your friends and stop at a fast food joint, the options are overwhelming. It's hard to choose what to eat in the spur of the moment as fast food is notorious for being able to hide calories in some of the most innocent looking choices on the menu. Though "healthy fast food" sounds like an oxymoron, some places can help you stay clean if you choose the right foods. Here's list of common fast food places and what healthy choices are available on their menus.
Protips
#Stay away from "meals" which include fries and a drink. Although they may seem like a deal, put this into perspective1 Medium Serving of fries ***8211; Roughly 380 calories, 20g of fat, and 47g of carbohydrates
1 Medium Coke ***8211; 210 calories, 58g of carbohydrates
#When it comes to drinks, try the water or the diet sodas.
#Order your foods without the fatty condiments like mayonnaise, cheese, sour cream, "special sauces", tartar sauce, bacon (etc.). Especially watch salad dressings and make sure to order low-fat or reduced calorie dressings (and vinaigrettes instead of creamy dressings)., these just add extra calories from unwanted fat.
Example: A seemingly healthy salad at Wendy's could pack on 260 more calories with Blue Cheese or Thousand Island Dressing.
#If it sounds unhealthy, it probably is. Double triple stacker bacon ranch double cheese burgers***8230; you get the point. If you want a burger then order it in the smallest size.
#Grilled over crispy will always save you calories. This one's pretty obvious. For example, a premium grilled chicken sandwich at McDonald's over a premium crispy chicken will save you at least 80 calories (mostly from fat). This also means stay away from the chicken nuggets.
#Hold the dessert. Fast food desserts can pile in more than a thousand calories in those triple thick shakes. If you want to try a lighter dessert go for maybe a small kiddy cone or a reduced fat frozen yogurt.
#Always do your research on the restaurants. Make sure you know what's in it before getting it. Fast food joints aren't made to be healthy, so it's your responsibility to choose what's healthy. Don't be a stranger to the menu and know what you're going to order beforehand.
Recommendations
Arby's Recommendations
Best Lunch/Dinner Choices
-Chicken Filet Sandwich (no mayo): 309 calories, 6g fat, 36g carbs, 31g protein
-Super Roast Beef (w/o Red Ranch Dressing): 322 calories, 5g fat, 35g carbs, 20g protein
*Note: the reason why this is a better version of the roast beef if you take out the dressing is that it has tomato and lettuce
-Martha's Vineyard Salad: 276 calories, 8g fat, 24g carbs, 26g protein
-Santa Fe Salad w/ Grilled Chicken: 283 calories, 9g fat, 20g carbs, 29g protein
Best Breakfast Choices
-Ham and Cheese Croissant (w/cheese): 274 calories, 12g fat, 22g carbs, 13g protein
*Note: taking out the Swiss cheese will save you 41 calories
Burger King Recommendations
Best Lunch/Dinner Choices
-Tendergrill Chicken Sandwich: 400 calories, 7g fat, 49g carbs, 36g protein
*Note: this is without sauce or mayo
-BK Veggie Burger: 340 calories, 8g fat, 46g carbs, 23g protein
*Note: this is without mayo or cheese
-Tendergrill Chicken Garden Salad: 240 calories, 9g fat, 8g carbs, 33g protein
*Note: Burger King's best salad dressings are Fat Free Ranch Dressing, and Light Italian Dressing
Best Breakfast Choices
-Crossain'wich Egg and Cheese: 300 calories, 17g fat, 26g carbs, 12g protein
-Ham Omelet Sandwich: 330 calories, 14g fat, 35g carbs, 16g protein
Best Chinese Take Out Choices (Based on Panda Express)
*Note: It's hard to known what the best Chinese meals are because there is a huge variety at each restaurant (etc.). Here are just a few options that might be more common however.
*Warning: Stay away from battered meats, pork type dishes, orange chicken (500 calories in 5.5 oz portion!), pot stickers, fried rice/noodles, and anything drenched in sugar or very salty sauces
Best Lunch/Dinner Choices
-Chicken with Mushrooms (5.5 oz): 130 calories, 6g fat, 8g carbs, 11g protein
-String Bean Chicken Breast: 160 calories, 8g fat, 10g carbs, 12g protein
-Broccoli Beef (5.5 oz): 150 calories, 7g fat, 11g carbs, 11g protein
-Tangy Shrimp (5.5 oz): 150 calories, 5g fat, 16g carbs, 9g protein
-Mixed Veggies (5.5 oz): 90 calories, 7g fat, 8g carbs, 2g protein
*Note: with Fried Tofu adds 30 calories, 1g fat, 2g carbs, 3g protein
-Hot and Sour Soup (12 oz): 110 calories, 3.5g fat, 14g carbs, 5g protein
-Egg Flour Soup (12 oz): 88 calories, 2.2g fat, 16g carbs, 2g protein
-One Veggie Spring Roll: 80 calories, 3.5g fat, 11g carbs, 2g protein
McDonald's Recommendations
Best Lunch/Dinner Choices
-Premium Grilled Chicken Sandwich: 420 calories, 10g fat, 51g carbs, 32g protein
-Honey Mustard Snack Wrap (Grilled): 260 calories, 9g fat, 27g carbs, 18g protein
-Asian Salad (Grilled Chicken): 390 calories, 12.5g fat, 38g carbs, 33g protein
and Low Fat Sesame Ginger Dressing
-Caesar Salad (Grilled Chicken): 220 calories, 6g fat, 12g carbs, 30g protein
*Note: with Caesar Salad order healthier dressings like Low Fat Balsamic Vinaigrette, or Low Fat Italian Dressing
Australia's Best McDonald's Choices
- Lean Beef Burger: 250 calories, 8g fat, 25g carbs, 18g protein
- Herb Fusion Chicken Salad: 100 calories, 2g fat, 3g carbs 20g protein
Best Breakfast Choices
-Egg McMuffin: 300 calories, 12g fat, 30g carbs, 18g protein
-Sausage Burrito: 300 calories, 16g fat, 26g carbs, 12g protein
Best Snack Choices
-Fruit ***8216;n Yogurt Parfait: 160 calories, 2g fat, 31g carbs, 4g protein
*Note: Taking out the granola would save 30 calories, and 6g carbs
Pizza Hut Recommendations
*Note: Pizza is healthiest without fatty meats and with tons of healthy vegetable toppings.
*Warning: Watch out for Pizza Hut's breadsticks (150 calories, 6g fat, 20g carbs, 4g protein), hot wings, and mozzarella sticks. These sides can pack on the calories very quickly.
Best Lunch/Dinner Choices
-Fit'N Delicious Carb Tracker Pizza Pepperoni & Mushrooms: 490 calories, 25g fat, 39g carbs, 26g protein
*Note: This is for the entire pizza
-Fit'N Delicious Lower Fat Pizzas Tomatoes Mushrooms & Jalapeno peppers: 140 calories, 4g fat, 21g carbs, 6g protein
*Note: This is for one large slice out of a 14" pizza
Best Snack Choices
If you have a sweet tooth and are looking for something in Pizza Hut, why not try some cinnamon sticks?
-Cinnamon Sticks (2): 97 calories, 2.9g fat, 15.4g carbs, 2.3g protein
*Warning: Avoid the white icing dipping cup
Subway Recommendations
Best Lunch/Dinner Choices
-Any of the Sandwiches in the "6 Grams of Fat or Less" Group (Ham, Oven Roasted Chicken Breast, Roast Beef, Club, Sweet Onion Teriyaki, Turkey Breast, Turkey Breast & Ham, Veggie Delite
*Note: Pile on the veggies, but leave out the extra sauces and condiments (like mayo and cheese). You can always use a wrap instead of bread (which will only save around 10 calories) but wheat bread isn't a bad choice (although it is not whole wheat bread).
-Salads: I recommend any of the salads on the menu
*Note: Use Fat Free Italian Salad Dressing: 35 calories, 0g fat, 7g fat, 1g protein
Taco Bell Recommendations
Best Lunch/Dinner Choices
*Note: For Taco Bell, I recommend anything that is prepared "Fresco Style" ,fresh Fiesta Salsa substitutes for cheese and sauce in normal recipes. Taco Bell has many good choices (especially when prepared fresco style), if I were to type them out then it would probably take forever. Here are some of the better options however.
-Chicken Fiesta Burrito (prepared Fresco Style): 350 calories, 9g fat, 49g carbs, 16g protein
-Bean Burrito (prepared Fresco Style): 350 calories, 8g fat, 50g carbs, 19g protein
-Baja Beef Burrito (prepared Fresco Style): 250 calories, 9g fat, 31g carbs, 12g protein
-One Grilled Steak Taco (prepared Fresco Style): 170 calories, 5g fat, 21g carbs, 11g protein
-One Ranchero Soft Chicken Taco (prepared Fresco Style): 170 calories, 4g fat, 22g carbs, 12g protein
*Note: if you want a crunchy shell, it will save you 20 calories a taco
Best Breakfast Choices
-Country Style Breakfast Burrito: 270 calories, 14g fat, 26g carbs, 8g protein
-Fiesta Breakfast Burrito: 280 calories, 16g fat, 25g carbs, 9g protein
Wendy's Recommendations
Best Lunch/Dinner Choices
-Caesar Chicken Salad: 190 calories, 5g fat, 9g carbs, 27g protein
*Note: Don't add the croutons and don't use the provided salad dressing
-Mandarin Chicken Salad: 170 calories, 2g fat, 18g carbs, 23g protein
*Note: Don't add crispy noodles, you can add roasted almonds if you want (130 more calories), and don't use the provided salad dressing.
-Salad Dressings: I suggest Fat Free Ranch, Reduced Fat Creamy Ranch, Low Fat Honey Mustard, or Italian Vinaigrette
-Ultimate Grill Chicken Sandwich: 370 calories, 8g fat, 44g carbs, 33g protein
Best Snack Choices
-Low Fat Strawberry Flavored Yogurt: 140 calories, 10g fat, 27g carbs, 6g protein
*Note: adding the granola topping will add 110 calories, 4.5g fat, 15g carbs, 2g protein
Thursday, 8 November 2012
Weight
If you are not gaining weight then you are not in an energy surplus.
If you are not losing weight then you are not in an energy deficit.
To effectively lose weight you MUST be burning more calories than your body requires for weight maintenance. The healthy way is to go no less than 200-500 less, but more drastic (and unhealthy) results can be achieved by going down to 800 or even a thousand calorie deficit.
If you are not losing weight then you are not in an energy deficit.
Body-fat!
Basic Definitions and Concepts in Body Composition
Body composition refers to the make up of lean tissue and fat tissue in the body. So:
- Lean Tissue - Composed of muscle, bone, organs, glycogen, blood volume, water, hair, nerves and a few other bits and pieces.
- Fat Tissue - Composed of different categories: essential fat, and storage fat.
- Essential fat - Required for life and physiological functioning. This is fat stored/ that is part of nerves, bone marrow, the organs (heart, lungs, liver, spleen, kidneys, intestines) and also the muscles. There is thought to be ~ 8-12 % in females and ~ 3-5% in males. The extra 'fat' that is essential for females is thought to be due to our requirement for babies and hormones. It is essential RESERVE fat found in breast tissue, genital regions and *gasp* lower body stores.
- Storage Fat - The 'cheese' factor. Generally divided into - VISCERAL fat (around organs and in the abdomen) and SUBCUTANEOUS fat (under the skin). In females, this is usually about 15% and males it is about 12%.
Measuring Body Fat %
There are many, many ways to find out your body fat percentage, and these all vary in accuracy and availability. Generally speaking - the more accurate the method, the more expensive and 'unobtainable' it is. Going from MOST accurate to LEAST accurate:
- DEXA scan – This involves a full body x-ray like that used for bone density scans. It is very accurate (although there WILL be a variation between machines - so best to get it done on the same machine by the same technician). There IS also a radiation factor (something to consider if getting multiple scans).
- Underwater/ Hydrostatic Weighing (also called water displacement) – An individual is submerged and weighed under water, with all the air blown out of their lungs and a percentage of fat and fat-free weight is calculated from body density. Very accurate when done professionally but not widely available.
- The Bod Pod - Similar concept to underwater weight, but the individual is placed into a small chamber and the amount of air displaced is measured by sensors and calculated into a BF %. Also accurate, but not widely available.
- Skin-fold measurements/ calipers – Folds of skin are measured with a caliper (pinching tool). The measurements are used in equations that link the thickness of skinfolds to percent body fat calculations. It can be done via '3 sites', '4 sites' and '7 sites'. The more measurements made, the more accurate the estimate. It is simple and available, but needs to be done by someone who is trained and there are wide variations in accuracy.
- Bioelectrical Impedance (BIA) – These are scales or hand-held devises that run an electrical current through the body to determine water content. They vary in accuracy according to the specific device (some brands are better than others), the number of attachment points (foot and hand electrodes are more accurate than hand held or scale devises), and the user. Example: if you use a SCALE only - the electrical impulse takes the path of least resistance - so travels up one leg, and straight down the other. Thus, it basically measures LOWER body %. If you use a hand held device, it only measures UPPER body %. Similarly - As they are based on WATER content - fluctuations in hormones/ hydration throw values out. So - the best results are obtained first thing in the morning after emptying bladder/ bowels, with no alcohol consumed for 2 days prior, and no exercise the night before, and - hormone free.
- Tape measure method - There are a number of formula based on several body measurements taken with a tape measure. It can be roughly accurate, but it does depend upon your ability to accurately measure as well as body shape/ type. Although LEAST accurate - it is especially useful for tracking yourself over time as it is readily available.
Body fat % in females
Generally speaking - most athletes range between 12-14% and 20%. Most fit females in the general community are 18-24%. Most every day females, well, usually above 24%. It is also important to note that a female who LOOKS thin does not necessarily mean she has a low body fat. This is the concept of 'skinny fat'. In females, the lowest values for body fat correspond to the essential fat content (about 8-12%). This level of fatness is extremely low (professional bodybuilder on stage low). And once a female reaches 12%, especially for prolonged periods, they will run into issues with health (lack of periods, decreased immune function, decreased recovery, decreased bone mass, etc).
Body Fat Categories for Women:
8-12% - Essential Fat
13-20% - Athletic Fat Levels
21-24% - Fitness Fat Levels
25-31% - Acceptable Fat Levels
>32% - Obese
Visual Estimates and why is it so inaccurate?
There are many reasons - firstly, people look different at different at the SAME body fat depending on where they hold their fat, and how much lean mass they have. Additionally, people make the mistake of comparing visual estimates in females and males - and, as discussed above, this is NOT correct... Essentially, you need to add on another 5-8% to a MALE estimate for an accurate guess for a female visual %. For example: a male 10% is roughly a female 15-17%. A male 3-5% is a female 8-12%.
It is also important to note that you need to look at the WHOLE person! So - in females, where UPPER BODY might be lean (eg: 10-12%), LOWER body may well still hold a LOT of fat (female stubborn fat) which will INCREASE their average bodyfat %.
Generally speaking - visual cues to look for in females:
- Upper back definition and shoulder/ delts usually come in first in females [mid to high teens]
- Abs separation and pec separation follows this [usually low to mid teens]
- Quad definition/ ham definition and Glute striations [single digit to low teens]
But NOTE: this is 'most' females (who have typical pear-body fat distribution) if an individual holds more fat in a MALE distribution (apple) then the cues will be different.
Micro-nutrients explained (in-depth)
Vitamin A - Retinol, Retinal & Retinoic Acid
Vitamin A is a fat-soluble vitamin with multiple functions in the body. It helps cells differentiate, an essential part of cell reproduction. It is a central component for healthy vision; vitamin A nourishes cells in various structures of the eye and is required for the transduction of light into nerve signals in the retina. It is required during pregnancy, stimulating normal growth and development of the fetus by influencing genes that determine the sequential growth of organs in embryonic development. It influences the function and development of sperm, ovaries and placenta and is a vital component of the reproductive process.
- Eggs & Dairy
- Salmon and Fish
- Yellow Fruits & Vegetables
- Prunes
- Blueberries
Vitamin B1 - Thiamin
Vitamin B1 is a water-soluble vitamin that the body requires to break down carbohydrates, fat and protein. Every cell of the body requires vitamin B1 to form adenosine triphosphate (ATP). Vitamin B1 is also essential for the proper functioning of nerve cells.
- Whole Grains
- Meat
- Nuts
- Yeast Products
- Legumes
Vitamin B2 - Riboflavin
Vitamin B2 is a water-soluble vitamin that helps the body process amino acids and fats, activate vitamin B6 and folic acid, and helps convert carbohydrates to adenosine triphosphate (ATP). Under some conditions, vitamin B2 can act as an antioxidant.
- Leafy Green Vegetables
- Fish
- Eggs & Dairy
- Meat & organ Meats
- Whole Grains
Vitamin B3 - Niacin
Vitamin B3 is required for cell respiration and helps release the energy in carbohydrates, fats, and proteins. It also supports proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and as a memory-enhancer.
- Poultry & Meats
- Nuts
- Whole Grains
- Fish
- Dairy Products
Vitamin B5 - Pantothenic Acid
Vitamin B5 plays an important role in releasing energy from sugars and fats. It is also important in the production of fats and also has a role in modifying the shape of proteins.
- Peas & Beans
- Whole Grains
- Meats
- Poultry
- Fruits
Vitamin B6 - Pyridoxal, Pyridoxamine & Pyridoxine
Vitamin B6 is a water-soluble vitamin and is part of the vitamin B complex. Vitamin B6 plays a role in the synthesis of antibodies by the immune system, which are needed to fight many diseases. It helps maintain normal nerve function and also acts in the formation of red blood cells. Vitamin B6 is also required for the chemical reactions needed to digest proteins. The higher the protein intake, the more the need for vitamin B6.
- Bananas
- Potatoes
- Meats & Organ Meats
- Fish & Poultry
- Leafy Green Vegetables
Vitamin B9 - Folic Acid
Vitamin B9, also known as Folic acid, is a B vitamin necessary for cell replication and growth. Folic acid helps form building blocks of DNA, which holds the body?s genetic information, and building blocks of RNA, needed for protein synthesis. Folic acid is most important, then, for rapidly growing tissues, such as those of a fetus, and rapidly regenerating cells, like red blood cells and immune cells.
- Leafy Greens
- Fermented Foods
- Offal Meats
- Bran Cereals
- Tea
Vitamin B12 - Cyanocobalamin
Vitamin B12 is a water-soluble vitamin needed for normal nerve cell activity, DNA replication, and production of the mood-affecting substance SAMe (S-adenosyl-L-methionine). Vitamin B12 acts with folic acid and vitamin B6 to control homocysteine levels. An excess of homocysteine has been linked to an increased risk of coronary disease, stroke and other diseases such as osteoporosis and Alzheimer?s.
- Dairy Products
- Eggs
- Fish
- Meats
- Fermented foods
Vitamin C - Ascorbic Acid
Vitamin C is an essential water-soluble vitamin that has a wide range of functions in the human body.
One of vitamin C?s important functions is acting as an antioxidant, protecting LDL cholesterol from oxidative damage. When LDL is damaged the cholesterol appears to lead to heart disease, but vitamin C acts as an important antioxidant protector of LDL. Vitamin C may also protect against heart disease by reducing the stiffness of arteries and the tendency of platelets to coagulate in the vein.
Vitamin C has a range of additional functions. Its is needed to make collagen, a substance that strengthens many parts of the body, such as muscles and blood vessels, and plays important roles in healing and as an antihistamine. Vitamin C also aids in the formation of liver bile which helps to detoxify alcohol and other substances. Evidence indicates that vitamin C levels in the eye decrease with age and that vitamin C supplements prevent this decrease, lowering the risk of developing cataracts.
- Berries
- Fruits esp. citrus
- Red Peppers & Tomatoes
- Broccoli & Spinach
- Sprouts
Vitamin D - Calcitriol
Vitamin D is a fat-soluble vitamin that helps maintain blood levels of calcium, by increasing absorption from food and reducing urinary calcium loss. Both functions help keep calcium in the body and therefore spare the calcium that is stored in bones. Vitamin D may also transfer calcium from the bone to the blood, which may actually weaken bones. Though the overall effect of vitamin D on the bones is complicated, some vitamin D is certainly necessary for healthy bones and teeth.
- Fatty Fish
- Eggs
- Organ Meats
- Milk
- Sunlight
Vitamin E - Alpha-Tocopherol
Vitamin E is an antioxidant that protects cell membranes and other fat-soluble parts of the body, such as LDL cholesterol (the ?bad? cholesterol), from damage. Several studies have reported that supplements of natural vitamin E help reduce the risk of heart attacks.
Vitamin E also plays some role in the body?s ability to process glucose. Some trials suggest that vitamin E may help in the prevention and treatment of diabetes.
In the last decade, the functions of vitamin E have been further clarified. In addition to its antioxidant functions, vitamin E has now been shown to directly effect inflammation, blood cell regulation, connective tissue growth and genetic control of cell division.
- Nuts & Seeds
- Avocado
- Vegtables and Vegetable Oils
- Whole Grains
- Organ Meats & Eggs
Vitamin H - Biotin
Vitamin H is actually part of the B-complex. It is involved in energy production, synthesis of fatty acids and support of nervous system growth
- Dairy Products
- Meat & Poultry
- Oats & Grains
- Soyabeans and Legumes
- Mushrooms & Nuts
Vitamin K - Phylloquinone & Menaquinone
Vitamin K is necessary for proper bone growth and blood coagulation. Vitamin K accomplishes this by helping the body transport calcium. Vitamin K is used to treat overdoses of the drug warfarin. Also, doctors prescribe vitamin K to prevent excessive bleeding in people taking warfarin but requiring surgery.
- Leafy Vegetables
- Whole Grains
- Eggs
- Polyunsaturated Oils
- Seaweed
Calcium:
Of all the essential minerals in the human body, Calcium is the most abundant. Calcium helps the body form bones and teeth and is required for blood clotting, transmitting signals in nerve cells, and muscle contraction. Calcium helps prevent osteoporosis; of the two to three pounds of calcium contained in the human body, 99% is located in the bones and teeth.
Calcium also seems to play a role in lowering blood pressure, and has been shown to reduce the risk of cardiovascular disease in postmenopausal women.
- Dairy Products
- Fish w/bones
- Whole Grains, Seeds & Nuts
- Green Vegetables
- Beans
Chlorine:
Present in the body as the chloride ion,this and sodium are essential to life. It is responsible in part for maintennance of membrane potential in nreves, nutrient absorption and transport, maintennance of blood volume and pressure, and many more fuctions.
- Table Salt
- Tap and Bottled Water
- Seafood
- Pickled foods
- Salted Foods
Chromium:
A trace element, chromium is essential in the production of a substance called glucose tolerance factor (GTF) which is important in the utilisation of insulin, a hormone which stabilises blood sugar. It is also involved in the synthesis of fatty acids and cholesterol.
- Fermented Foods
- Whole Grains
- Dairy Products and Meats
- Grapes & Raisins
- Beets & Black pepper
Copper:
Copper is a trace element that is essential for most animals, including humans. It is needed to absorb and utilize iron. The influence of copper upon health is due to the fact it is part of enzymes, which are proteins that help biochemical reactions occur in all cells. Copper is involved in the absorption, storage and metabolism of iron. The symptoms of a copper deficiency are similar to iron deficiency anemia. Copper may be absorbed by both the stomach and small intestinal mucosa, with most absorbed by the small intestine. Copper is found in the blood bound to proteins.
- Seafood
- Whole Grains & Nuts
- Meats & Organ Meats
- Legumes & Green Vegetables
- Molasses
Iodine:
Iodine aids in the development and functioning of the thyroid gland. It is an integral part of the hormone thyroxine, one of the thyroids major hormones. Thyroid hormones are essential for proper cellular metabolism.
- Shellfish
- Fish
- Seaweed
- Iodised Table salt
- Whole Grains
Iron:
Iron is one of the human body?s essential minerals. It forms part of hemoglobin, the component of the blood that carries oxygen throughout the body. People with iron-poor blood tire easily because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps muscles store oxygen. With insufficient iron, adenosine triphosphate (ATP; the fuel the body runs on) cannot be properly synthesized. As a result, some iron-deficient people can become fatigued even when they are not anemic.
- Seafood & Fish
- Meat & Organ Meats
- Poultry & Eggs
- Fruit & Vegetables
- Whole Grains & Legumes
Magnesium:
Magnesium is an essential mineral for the human body. It is needed for protein, bone, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, blood clotting and forming adenosine triphosphate (ATP). The production and use of insulin also requires magnesium.
Under certain circumstances magnesium has been found to improve vision in people with glaucoma. Similarly, magnesium has demonstrated an ability to lower blood pressure.
- Meat & Dairy
- Fish
- Whole Grains & Green Vegetables
- Nuts & Beans
- Fruits
Manganese:
Manganese is an essential trace mineral that is required in small amounts to manufacture enzymes necessary for the metabolism of proteins and fat. It also supports the immune system, blood sugar balance, and is involved in the production of cellular energy, reproduction and bone growth.
Manganese works with Vitamin K to support normal blood clotting. Working with the B-complex vitamins, manganese helps promote a positive outlook when faced with stress, frustration, and anxiety.
- Seeds & Nuts
- Whole Grains & Leafy Vegetables
- Berries & Fruit
- Eggs & Avocado
- Tea & Seaweed
Molybdenum:
Molybdenum is an essential trace mineral in animal and human nutrition. It is found in several tissues of the human body and is required for the activity of some enzymes that are involved in catabolism, including the catabolism of purines and the sulfur amino acids. Animals can be made molybdenum deficient by feeding them diets containing high amounts of tungsten or copper.
- Legumes
- Dark Leafy Green Vegetables
- Whole Grains
- Dairy Products
- Organ Meats
Phosphorous:
Phosphorus is an essential mineral that is usually found in nature combined with oxygen as phosphate. Most phosphate in the human body is in bone, but phosphate-containing molecules (phospholipids) are also important components of cell membranes and lipoprotein particles, such as good (HDL) and bad (LDL) cholesterol. Small amounts of phosphate are engaged in biochemical reactions throughout the body.
The role of phosphate-containing molecules in aerobic exercise reactions has suggested that phosphate loading might enhance athletic performance, though controlled research has produced inconsistent results.
- Fermented Foods
- Meats & Poultry
- Whole Grains & Seeds
- Dairy & Eggs
- Mushrooms & Vegetables
Potassium:
Potassium is an essential mineral needed to regulate water balance, levels of acidity and blood pressure. Potassium, together with sodium-potassium inside the cell and sodium in the fluid surrounding the cell, work together for the nervous system to transmit messages as well as regulating the contraction of muscles.
People with low blood levels of potassium who are undergoing heart surgery are at an increased risk of developing heart arrhythmias and an increased need for cardiopulmonary resuscitation. Potassium is also required for carbohydrate and protein metabolism.
- Fruits & Vegetables
- Legumes & Whole Grains
- Seeds & Nuts
- Dairy & Meats
- Poultry & Fish
Selenium:
Selenium is an essential trace mineral. Selenium activates an antioxidant enzyme called glutathione peroxidase, which may help protect the body from cancer. Yeast-derived forms of selenium have induced "apoptosis" (programmed cell death) in cancer cells in test tubes and in animals. One study found that men consuming the most dietary selenium developed 65% fewer cases of advanced prostate cancer than did men with low levels of selenium intake.
Selenium is also essential for healthy immune functioning. Even in a non-deficient population of elderly people, selenium supplementation has been found to stimulate the activity of white blood cells. Selenium is also needed to activate thyroid hormones.
- Nuts & Seeds
- Whole Grains
- Fish & Shellfish
- Fermented Foods
- Organ Meats
Sodium:
Sodium functions with chloride and bicarbonate to maintain a balance of positive and negative ions (electrically charged particles) in our body fluids and tissues. The body receives sodium primarily in the form of table salt (sodium chloride). Sodium, the principal extracellular ion, has the property of holding water in body tissues.
Sodium is vital component of nerves as it stimulates muscle contraction. Sodium also helps to keep calcium and other minerals soluble in the blood, as well as stimulating the adrenal glands. High sodium levels can cause high blood pressure. Sodium aids in preventing heat prostration or sunstroke
- Table Salt
- Fermented Foods
- Fish, Shellfish & Seaweed
- Soy Products
- Peppers & Pickles
Sulphur:
Sulfur is needed in the formation of the hormones and is a component of some amino acids. Important in the manufacture of many proteins, it also helps keeps your energy levels stable. Helps to keep hair, muscles and skin health and contributes to fat digestion and absorption. Found in insulin and helps to regulate blood sugar. Combines with toxins to neutralize them.
- Beans & Vegetables
- Meats & Eggs
- Fish & Garlic
- Fish
- Dairy Products
Zinc:
Zinc is an essential mineral with a wide variety of functions within the human body. Zinc is a component of over 300 enzymes needed to repair wounds, maintain fertility in adults and growth in children, synthesize protein, help cells reproduce, preserve vision, boost immunity, and protect against free radicals, among other functions.
- Whole Grains & Vegetables
- Meat & Poultry
- Fish & Shellfish
- Eggs & Dairy
- Seeds & Mushrooms
Flavonoids
Flavonoids, an array of over 6,000 different substances found in virtually all plants and are responsible for many of the yellow, orange, and red plant colors. Most flavonoids function in the human body as antioxidants. In this capacity, they help neutralize overly reactive oxygen-containing molecules and prevent these overly reactive molecules from damaging parts of cells. Flavonoids have also been shown to play a role in fighting excessive inflammation and have also shown antiviral activity. Flavonoids are comprised of groups such as flavonols, dihydroflavonols, flavones, isoflavones, flavanones, anthocyanins, and anthocyanidins. Examples of flavonoids are quercetin, hesperidin and the soy isoflavones.
- Coloured Fruits
- Berries
- Cabbage, Onions and Parsley
- Soybeans and Soy products
- Tomatoes
Carotenoids
Carotenoids represent one of the most widespread groups of naturally occurring pigments. Like Flavonoids, these compounds are largely responsible for the red, yellow, and orange color of fruits and vegetables, and are also found in many dark green vegetables. Many of the carotenoids are Vitamin A precursors, so help with Vitamin A deficiency. They also have strong antioxidant and immune enhancing activity and have been shown to play a role in enhancing cell communication. Carotenoids include molecules such as lutein, lycopene and beta cryptoxanthin.
- Carrots
- Tomatoes and Coloured Vegetables
- Sweet Potatoes
- Spinach
- Collard Greens
Lecithin
Lecithin is a fatlike substance called a phospholipid. It is produced daily by the liver if the diet is adequate. It is needed by every cell in the body and is a key building block of cell membranes. Lecithin protects cells from oxidation and largely comprises the protective sheaths surrounding the brain. It is composed mostly of B vitamins, phosphoric acid, choline, linoleic acid and inositol. Although it is a fatty substance, it is also a fat emulsifier. Hence, it supports the circulatory system. Its choline is used in the production of the neurotransmitter acetylcholine.
- Eggs
- Soyabeans
- Peanuts
- Organ Meats
- Supplements
Co-Enzyme Q10
Coenzyme Q lies at the heart of our cells? energy producing process. Special organelles (tiny organs) inside our cells, called mitochondria, take fat and other substances and convert them into usable energy. This process always requires coenzyme Q. In some cells, like heart cells, this energy conversion process can be the difference between life and death ? and so can the activity of coenzyme Q. Coenzyme Q is a well-established antioxidant used by the body to protect cells from oxygen damage. It is also referred to as ubiquinone.
- Organ Meats
- Fish
- Whole Grain Germ
- Poultry
- Supplements
Cholesterol
Cholesterol is a component of cell membranes and a precursor for synthesis of steroid hormones and vitamin D. The compound is synthesized in the liver under feedback control by dietary cholesterol. Because sufficient amounts of cholesterol can be synthesized endogenously to meet physiological demands, dietary cholesterol is not considered an essential nutrient for adults and children over the age of 2 years. Cholesterol is lipid sterol compound found exclusively in foods of animal origin such as dairy products, eggs, beef, pork, lamb, poultry and fish. The most concentrated sources of dietary cholesterol are liver and other organ meats, egg yolk, and shellfish. Plants contain sterol analogues of cholesterol called phytosterols. Cholesterol is mentioned here more for reference purposes, as dietary cholesterol is not essential in humans over 2.
- Organ Meats
- Egg Yolks
- Shellfish
- Meat and Poultry
- Whole Milk
Phytonutrients
Other than the carotenoids and flavonoids, there are many other phytonutrients (nutrients from plants) that are consumed regularly and have a proven beneficial effect on health. These benefits include, antioxidant properties, antitumour, cardioprotective and neuroprotective properties. Some major examples are:
- Indoles: Cruciferous vegetables
- Sulphurophane: Cruciferous vegetables
- Alicin: Garlic, Onions.
- Genistein: Soy products (e.g., tofu)
- Polyphenols: Green Tea
- Anthocyanins: Wild blueberries, bilberries, black berries
- Limonoids: Citrus Fruits
- Capsaicin: Chilli and Peppers
- Sterols: Cruciferous vegetables, cucumbers, squash, sweet potatoes, soy foods, eggplant, whole grains, tomatoes
- Elegiac acid: Strawberries
- Lignans: Nuts and seeds
Vitamin A is a fat-soluble vitamin with multiple functions in the body. It helps cells differentiate, an essential part of cell reproduction. It is a central component for healthy vision; vitamin A nourishes cells in various structures of the eye and is required for the transduction of light into nerve signals in the retina. It is required during pregnancy, stimulating normal growth and development of the fetus by influencing genes that determine the sequential growth of organs in embryonic development. It influences the function and development of sperm, ovaries and placenta and is a vital component of the reproductive process.
- Eggs & Dairy
- Salmon and Fish
- Yellow Fruits & Vegetables
- Prunes
- Blueberries
Vitamin B1 - Thiamin
Vitamin B1 is a water-soluble vitamin that the body requires to break down carbohydrates, fat and protein. Every cell of the body requires vitamin B1 to form adenosine triphosphate (ATP). Vitamin B1 is also essential for the proper functioning of nerve cells.
- Whole Grains
- Meat
- Nuts
- Yeast Products
- Legumes
Vitamin B2 - Riboflavin
Vitamin B2 is a water-soluble vitamin that helps the body process amino acids and fats, activate vitamin B6 and folic acid, and helps convert carbohydrates to adenosine triphosphate (ATP). Under some conditions, vitamin B2 can act as an antioxidant.
- Leafy Green Vegetables
- Fish
- Eggs & Dairy
- Meat & organ Meats
- Whole Grains
Vitamin B3 - Niacin
Vitamin B3 is required for cell respiration and helps release the energy in carbohydrates, fats, and proteins. It also supports proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and as a memory-enhancer.
- Poultry & Meats
- Nuts
- Whole Grains
- Fish
- Dairy Products
Vitamin B5 - Pantothenic Acid
Vitamin B5 plays an important role in releasing energy from sugars and fats. It is also important in the production of fats and also has a role in modifying the shape of proteins.
- Peas & Beans
- Whole Grains
- Meats
- Poultry
- Fruits
Vitamin B6 - Pyridoxal, Pyridoxamine & Pyridoxine
Vitamin B6 is a water-soluble vitamin and is part of the vitamin B complex. Vitamin B6 plays a role in the synthesis of antibodies by the immune system, which are needed to fight many diseases. It helps maintain normal nerve function and also acts in the formation of red blood cells. Vitamin B6 is also required for the chemical reactions needed to digest proteins. The higher the protein intake, the more the need for vitamin B6.
- Bananas
- Potatoes
- Meats & Organ Meats
- Fish & Poultry
- Leafy Green Vegetables
Vitamin B9 - Folic Acid
Vitamin B9, also known as Folic acid, is a B vitamin necessary for cell replication and growth. Folic acid helps form building blocks of DNA, which holds the body?s genetic information, and building blocks of RNA, needed for protein synthesis. Folic acid is most important, then, for rapidly growing tissues, such as those of a fetus, and rapidly regenerating cells, like red blood cells and immune cells.
- Leafy Greens
- Fermented Foods
- Offal Meats
- Bran Cereals
- Tea
Vitamin B12 - Cyanocobalamin
Vitamin B12 is a water-soluble vitamin needed for normal nerve cell activity, DNA replication, and production of the mood-affecting substance SAMe (S-adenosyl-L-methionine). Vitamin B12 acts with folic acid and vitamin B6 to control homocysteine levels. An excess of homocysteine has been linked to an increased risk of coronary disease, stroke and other diseases such as osteoporosis and Alzheimer?s.
- Dairy Products
- Eggs
- Fish
- Meats
- Fermented foods
Vitamin C - Ascorbic Acid
Vitamin C is an essential water-soluble vitamin that has a wide range of functions in the human body.
One of vitamin C?s important functions is acting as an antioxidant, protecting LDL cholesterol from oxidative damage. When LDL is damaged the cholesterol appears to lead to heart disease, but vitamin C acts as an important antioxidant protector of LDL. Vitamin C may also protect against heart disease by reducing the stiffness of arteries and the tendency of platelets to coagulate in the vein.
Vitamin C has a range of additional functions. Its is needed to make collagen, a substance that strengthens many parts of the body, such as muscles and blood vessels, and plays important roles in healing and as an antihistamine. Vitamin C also aids in the formation of liver bile which helps to detoxify alcohol and other substances. Evidence indicates that vitamin C levels in the eye decrease with age and that vitamin C supplements prevent this decrease, lowering the risk of developing cataracts.
- Berries
- Fruits esp. citrus
- Red Peppers & Tomatoes
- Broccoli & Spinach
- Sprouts
Vitamin D - Calcitriol
Vitamin D is a fat-soluble vitamin that helps maintain blood levels of calcium, by increasing absorption from food and reducing urinary calcium loss. Both functions help keep calcium in the body and therefore spare the calcium that is stored in bones. Vitamin D may also transfer calcium from the bone to the blood, which may actually weaken bones. Though the overall effect of vitamin D on the bones is complicated, some vitamin D is certainly necessary for healthy bones and teeth.
- Fatty Fish
- Eggs
- Organ Meats
- Milk
- Sunlight
Vitamin E - Alpha-Tocopherol
Vitamin E is an antioxidant that protects cell membranes and other fat-soluble parts of the body, such as LDL cholesterol (the ?bad? cholesterol), from damage. Several studies have reported that supplements of natural vitamin E help reduce the risk of heart attacks.
Vitamin E also plays some role in the body?s ability to process glucose. Some trials suggest that vitamin E may help in the prevention and treatment of diabetes.
In the last decade, the functions of vitamin E have been further clarified. In addition to its antioxidant functions, vitamin E has now been shown to directly effect inflammation, blood cell regulation, connective tissue growth and genetic control of cell division.
- Nuts & Seeds
- Avocado
- Vegtables and Vegetable Oils
- Whole Grains
- Organ Meats & Eggs
Vitamin H - Biotin
Vitamin H is actually part of the B-complex. It is involved in energy production, synthesis of fatty acids and support of nervous system growth
- Dairy Products
- Meat & Poultry
- Oats & Grains
- Soyabeans and Legumes
- Mushrooms & Nuts
Vitamin K - Phylloquinone & Menaquinone
Vitamin K is necessary for proper bone growth and blood coagulation. Vitamin K accomplishes this by helping the body transport calcium. Vitamin K is used to treat overdoses of the drug warfarin. Also, doctors prescribe vitamin K to prevent excessive bleeding in people taking warfarin but requiring surgery.
- Leafy Vegetables
- Whole Grains
- Eggs
- Polyunsaturated Oils
- Seaweed
Calcium:
Of all the essential minerals in the human body, Calcium is the most abundant. Calcium helps the body form bones and teeth and is required for blood clotting, transmitting signals in nerve cells, and muscle contraction. Calcium helps prevent osteoporosis; of the two to three pounds of calcium contained in the human body, 99% is located in the bones and teeth.
Calcium also seems to play a role in lowering blood pressure, and has been shown to reduce the risk of cardiovascular disease in postmenopausal women.
- Dairy Products
- Fish w/bones
- Whole Grains, Seeds & Nuts
- Green Vegetables
- Beans
Chlorine:
Present in the body as the chloride ion,this and sodium are essential to life. It is responsible in part for maintennance of membrane potential in nreves, nutrient absorption and transport, maintennance of blood volume and pressure, and many more fuctions.
- Table Salt
- Tap and Bottled Water
- Seafood
- Pickled foods
- Salted Foods
Chromium:
A trace element, chromium is essential in the production of a substance called glucose tolerance factor (GTF) which is important in the utilisation of insulin, a hormone which stabilises blood sugar. It is also involved in the synthesis of fatty acids and cholesterol.
- Fermented Foods
- Whole Grains
- Dairy Products and Meats
- Grapes & Raisins
- Beets & Black pepper
Copper:
Copper is a trace element that is essential for most animals, including humans. It is needed to absorb and utilize iron. The influence of copper upon health is due to the fact it is part of enzymes, which are proteins that help biochemical reactions occur in all cells. Copper is involved in the absorption, storage and metabolism of iron. The symptoms of a copper deficiency are similar to iron deficiency anemia. Copper may be absorbed by both the stomach and small intestinal mucosa, with most absorbed by the small intestine. Copper is found in the blood bound to proteins.
- Seafood
- Whole Grains & Nuts
- Meats & Organ Meats
- Legumes & Green Vegetables
- Molasses
Iodine:
Iodine aids in the development and functioning of the thyroid gland. It is an integral part of the hormone thyroxine, one of the thyroids major hormones. Thyroid hormones are essential for proper cellular metabolism.
- Shellfish
- Fish
- Seaweed
- Iodised Table salt
- Whole Grains
Iron:
Iron is one of the human body?s essential minerals. It forms part of hemoglobin, the component of the blood that carries oxygen throughout the body. People with iron-poor blood tire easily because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps muscles store oxygen. With insufficient iron, adenosine triphosphate (ATP; the fuel the body runs on) cannot be properly synthesized. As a result, some iron-deficient people can become fatigued even when they are not anemic.
- Seafood & Fish
- Meat & Organ Meats
- Poultry & Eggs
- Fruit & Vegetables
- Whole Grains & Legumes
Magnesium:
Magnesium is an essential mineral for the human body. It is needed for protein, bone, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, blood clotting and forming adenosine triphosphate (ATP). The production and use of insulin also requires magnesium.
Under certain circumstances magnesium has been found to improve vision in people with glaucoma. Similarly, magnesium has demonstrated an ability to lower blood pressure.
- Meat & Dairy
- Fish
- Whole Grains & Green Vegetables
- Nuts & Beans
- Fruits
Manganese:
Manganese is an essential trace mineral that is required in small amounts to manufacture enzymes necessary for the metabolism of proteins and fat. It also supports the immune system, blood sugar balance, and is involved in the production of cellular energy, reproduction and bone growth.
Manganese works with Vitamin K to support normal blood clotting. Working with the B-complex vitamins, manganese helps promote a positive outlook when faced with stress, frustration, and anxiety.
- Seeds & Nuts
- Whole Grains & Leafy Vegetables
- Berries & Fruit
- Eggs & Avocado
- Tea & Seaweed
Molybdenum:
Molybdenum is an essential trace mineral in animal and human nutrition. It is found in several tissues of the human body and is required for the activity of some enzymes that are involved in catabolism, including the catabolism of purines and the sulfur amino acids. Animals can be made molybdenum deficient by feeding them diets containing high amounts of tungsten or copper.
- Legumes
- Dark Leafy Green Vegetables
- Whole Grains
- Dairy Products
- Organ Meats
Phosphorous:
Phosphorus is an essential mineral that is usually found in nature combined with oxygen as phosphate. Most phosphate in the human body is in bone, but phosphate-containing molecules (phospholipids) are also important components of cell membranes and lipoprotein particles, such as good (HDL) and bad (LDL) cholesterol. Small amounts of phosphate are engaged in biochemical reactions throughout the body.
The role of phosphate-containing molecules in aerobic exercise reactions has suggested that phosphate loading might enhance athletic performance, though controlled research has produced inconsistent results.
- Fermented Foods
- Meats & Poultry
- Whole Grains & Seeds
- Dairy & Eggs
- Mushrooms & Vegetables
Potassium:
Potassium is an essential mineral needed to regulate water balance, levels of acidity and blood pressure. Potassium, together with sodium-potassium inside the cell and sodium in the fluid surrounding the cell, work together for the nervous system to transmit messages as well as regulating the contraction of muscles.
People with low blood levels of potassium who are undergoing heart surgery are at an increased risk of developing heart arrhythmias and an increased need for cardiopulmonary resuscitation. Potassium is also required for carbohydrate and protein metabolism.
- Fruits & Vegetables
- Legumes & Whole Grains
- Seeds & Nuts
- Dairy & Meats
- Poultry & Fish
Selenium:
Selenium is an essential trace mineral. Selenium activates an antioxidant enzyme called glutathione peroxidase, which may help protect the body from cancer. Yeast-derived forms of selenium have induced "apoptosis" (programmed cell death) in cancer cells in test tubes and in animals. One study found that men consuming the most dietary selenium developed 65% fewer cases of advanced prostate cancer than did men with low levels of selenium intake.
Selenium is also essential for healthy immune functioning. Even in a non-deficient population of elderly people, selenium supplementation has been found to stimulate the activity of white blood cells. Selenium is also needed to activate thyroid hormones.
- Nuts & Seeds
- Whole Grains
- Fish & Shellfish
- Fermented Foods
- Organ Meats
Sodium:
Sodium functions with chloride and bicarbonate to maintain a balance of positive and negative ions (electrically charged particles) in our body fluids and tissues. The body receives sodium primarily in the form of table salt (sodium chloride). Sodium, the principal extracellular ion, has the property of holding water in body tissues.
Sodium is vital component of nerves as it stimulates muscle contraction. Sodium also helps to keep calcium and other minerals soluble in the blood, as well as stimulating the adrenal glands. High sodium levels can cause high blood pressure. Sodium aids in preventing heat prostration or sunstroke
- Table Salt
- Fermented Foods
- Fish, Shellfish & Seaweed
- Soy Products
- Peppers & Pickles
Sulphur:
Sulfur is needed in the formation of the hormones and is a component of some amino acids. Important in the manufacture of many proteins, it also helps keeps your energy levels stable. Helps to keep hair, muscles and skin health and contributes to fat digestion and absorption. Found in insulin and helps to regulate blood sugar. Combines with toxins to neutralize them.
- Beans & Vegetables
- Meats & Eggs
- Fish & Garlic
- Fish
- Dairy Products
Zinc:
Zinc is an essential mineral with a wide variety of functions within the human body. Zinc is a component of over 300 enzymes needed to repair wounds, maintain fertility in adults and growth in children, synthesize protein, help cells reproduce, preserve vision, boost immunity, and protect against free radicals, among other functions.
- Whole Grains & Vegetables
- Meat & Poultry
- Fish & Shellfish
- Eggs & Dairy
- Seeds & Mushrooms
Flavonoids
Flavonoids, an array of over 6,000 different substances found in virtually all plants and are responsible for many of the yellow, orange, and red plant colors. Most flavonoids function in the human body as antioxidants. In this capacity, they help neutralize overly reactive oxygen-containing molecules and prevent these overly reactive molecules from damaging parts of cells. Flavonoids have also been shown to play a role in fighting excessive inflammation and have also shown antiviral activity. Flavonoids are comprised of groups such as flavonols, dihydroflavonols, flavones, isoflavones, flavanones, anthocyanins, and anthocyanidins. Examples of flavonoids are quercetin, hesperidin and the soy isoflavones.
- Coloured Fruits
- Berries
- Cabbage, Onions and Parsley
- Soybeans and Soy products
- Tomatoes
Carotenoids
Carotenoids represent one of the most widespread groups of naturally occurring pigments. Like Flavonoids, these compounds are largely responsible for the red, yellow, and orange color of fruits and vegetables, and are also found in many dark green vegetables. Many of the carotenoids are Vitamin A precursors, so help with Vitamin A deficiency. They also have strong antioxidant and immune enhancing activity and have been shown to play a role in enhancing cell communication. Carotenoids include molecules such as lutein, lycopene and beta cryptoxanthin.
- Carrots
- Tomatoes and Coloured Vegetables
- Sweet Potatoes
- Spinach
- Collard Greens
Lecithin
Lecithin is a fatlike substance called a phospholipid. It is produced daily by the liver if the diet is adequate. It is needed by every cell in the body and is a key building block of cell membranes. Lecithin protects cells from oxidation and largely comprises the protective sheaths surrounding the brain. It is composed mostly of B vitamins, phosphoric acid, choline, linoleic acid and inositol. Although it is a fatty substance, it is also a fat emulsifier. Hence, it supports the circulatory system. Its choline is used in the production of the neurotransmitter acetylcholine.
- Eggs
- Soyabeans
- Peanuts
- Organ Meats
- Supplements
Co-Enzyme Q10
Coenzyme Q lies at the heart of our cells? energy producing process. Special organelles (tiny organs) inside our cells, called mitochondria, take fat and other substances and convert them into usable energy. This process always requires coenzyme Q. In some cells, like heart cells, this energy conversion process can be the difference between life and death ? and so can the activity of coenzyme Q. Coenzyme Q is a well-established antioxidant used by the body to protect cells from oxygen damage. It is also referred to as ubiquinone.
- Organ Meats
- Fish
- Whole Grain Germ
- Poultry
- Supplements
Cholesterol
Cholesterol is a component of cell membranes and a precursor for synthesis of steroid hormones and vitamin D. The compound is synthesized in the liver under feedback control by dietary cholesterol. Because sufficient amounts of cholesterol can be synthesized endogenously to meet physiological demands, dietary cholesterol is not considered an essential nutrient for adults and children over the age of 2 years. Cholesterol is lipid sterol compound found exclusively in foods of animal origin such as dairy products, eggs, beef, pork, lamb, poultry and fish. The most concentrated sources of dietary cholesterol are liver and other organ meats, egg yolk, and shellfish. Plants contain sterol analogues of cholesterol called phytosterols. Cholesterol is mentioned here more for reference purposes, as dietary cholesterol is not essential in humans over 2.
- Organ Meats
- Egg Yolks
- Shellfish
- Meat and Poultry
- Whole Milk
Phytonutrients
Other than the carotenoids and flavonoids, there are many other phytonutrients (nutrients from plants) that are consumed regularly and have a proven beneficial effect on health. These benefits include, antioxidant properties, antitumour, cardioprotective and neuroprotective properties. Some major examples are:
- Indoles: Cruciferous vegetables
- Sulphurophane: Cruciferous vegetables
- Alicin: Garlic, Onions.
- Genistein: Soy products (e.g., tofu)
- Polyphenols: Green Tea
- Anthocyanins: Wild blueberries, bilberries, black berries
- Limonoids: Citrus Fruits
- Capsaicin: Chilli and Peppers
- Sterols: Cruciferous vegetables, cucumbers, squash, sweet potatoes, soy foods, eggplant, whole grains, tomatoes
- Elegiac acid: Strawberries
- Lignans: Nuts and seeds
Macro-nutrients explained (in-depth)
Water
Dihydrogen oxide (H2O) or water is a colourless, tasteless liquid under normal circumstances. Liquid water is essential to life and therefore is the most important and essential nutrient. Water is obtained by drinking and by eating food. It is mainly lost through perspiration, respiration and urination. Water contains no calories.
Water is the basis for the fluids of the body. Water makes up more than two-thirds of the weight of the human body. Without water, humans would die in a few days. All the cells and organs need water to function. Water is the basis of blood, saliva and the fluids surrounding the joints. Water regulates the body temperature through perspiration. It also helps prevent constipation by moving food through the intestinal tract and eliminates waste from the body through filtering by the kidneys. The human brain is around 80% water by weight and is very sensitive to dehydration. For a bodybuilder, adequate hydration is just as important than adequate nutrition. In a survival situation, hydration is much more important than nutrition.
Protein:
Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body are proteins. They provide for the transport of nutrients, oxygen and waste throughout the body. They provide the structure and contracting capability of muscles. They also provide collagen to connective tissues of the body and to the tissues of the skin, hair and nails. Proteins contain 4 calories per gram.
MEATS - Meat cuts should be lean, trimmed & skinless.
- Poultry: Chicken, Turkey, Goose, Game Birds, etc. (Be sure to remove skin. If buying ground meat ensure it is lean.)
- Red Meat: Any quality lean meat from Cows, Elk, Buffalo, Kangaroo, Game. (If buying ground meat ensure it is lean.)
- Other Meats: Pork, Lamb, Lean Ham, etc. (Ensure you buy the leaner cuts as these meats can be quite fatty.)
- Fish: Fresh Cod, Snapper, Salmon, Swordfish, Canned Fish. (Most fish are lean but the fattier fish are high in healthy fats)
- Shellfish: Includes: Mussels, Oysters, Scallops, Prawns, Lobsters, etc.
DAIRY - Choose mostly low fat dairy products
- Milk, Powdered Milk (Choose mostly skim milk. Can be Cow/goat/sheep, etc)
- Low Fat Cottage Cheese & Natural Yoghurt. (These foods include the benefits of bacterial cultures to improve gut health)
- Cheeses & Other Dairy Products. (Cheeses are very high in fat, choose softer cheeses where possible)
- Eggs, Powdered Egg (Egg whites are pure protein, egg yolks contain fat and protein)
VEGETABLE PROTEINS - Vegetable proteins are often "incomplete" so it is wise to vary them or add dairy/meat
- Raw Nuts & Seeds: (These are also high in healthy fats and contain carbohydrate)
- Grain Protein: (Many grains eg: wheats, rices, etc contain significant amounts of proteins)
- Bean/Vegetable Protein: (Soyabeans are the main protein source here, although other beans and vegetables contain protein)
PROTEIN SUPPLEMENTS These are available in powders/bars/drinks/etc.
- Whey Protein: (A fast digesting milk protein. Available in various forms/fractions)
- Casein Protein: (A slow digesting milk protein.)
- Soy Protein: (Derived from soyabeans.)
- Egg Protein: (Primarily the protein albumin, this is a slow digesting protein)
- Vegetable Proteins: (Can be found in the form of Wheat, Pea, Spirulina Protein, etc)
- Amino Acids: (These are the building blocks of proteins. They are present in protein containing foods or available as free form powders or capsules. The essential amino acids * are amino acids that cannot be synthesized by the body from other available resources, and therefore must be supplied as part of the diet. "Complete" proteins contain all of these, whilst "incomplete" proteins do not. The amino acids are:
Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Histidine, Isoleucine*, Leucine*, Lysine, Methionine*, Phenylalanine*, Proline, Serine, Threonine*, Tryptophan*, Tyrosine, Valine*
Carbohydrates: Complex carbs also contain fibre.
Carbohydrates are the chief source of energy for all bodily functions and muscular exertion. They are necessary for the digestion and assimilation of other foods. They help regulate protein and fat metabolism, and fats require carbohydrates to be broken down in the liver. They also provide some of the structural components necessary for the growth and repair of tissues. All carbohydrates contain 4 calories per gram.
SIMPLE CARBOHYDRATES - These are the small molecule carbohydrates or sugars
- Sugar Cane & Sugar Beets (The main commercial sources of sugar)
- Fresh Fruit & Berries (These contain mainly fructose, a low GI sugar)
- Honey (Honey contains a mix of glucose and fructose)
- Milk (Milk and milk products contain the sugar lactose)
- Prepared Sugars (Glucose/Fructose/Lactose/Maltose, etc. Found in drinks or free form)
COMPLEX CARBOHYDRATES - These are long chains of simple carbohydrates, that breakdown to release sugars
- Potatoes, Sweet Potatoes, Pumpkin & Squash
- Yams, Parsnips & Other Root Vegetables
- Corn, Oats Wheat & Other Grains.
- Wholegrain Flours, Breads & Pastas.
- Brans, Weet Bix & Shredded Wheat Cereals.
- Ancient Grains (Amaranth, Millet, Teth, etc).
- Basmati, Brown & Wild Rice.
- Raw Nuts, Seeds, Beans, Lentils, Couscous & Other Pulses, etc.
- Vegetables such as Carrots and Peas.
Fats / Oils: All oils ideally should be cold pressed, extra virgin and of high quality.
Fatty acids are individual isomers of what we more commonly call "fats". There are potentially hundreds of different fatty acids, but just a few dozen that are commonly found in the foods we eat. Nutritionists commonly classify dietary fat as either saturated, monounsaturated, or polyunsaturated, based on the number of double bonds that exist in the fat's molecular structure. For each of these three classes, there exists a large number of different chemical variations or "isomers". These include the EFA's or Essential Fatty Acids. Fats are required to produce and build new cells. They are a source of energy and are critical in the transmission of nerve impulses and brain function and development. They are also involved in the synthesis of other essential molecules such as hormones. Fats contain 9 calories per gram.
VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA's
- Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.
- Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)
- MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)
ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA's
- Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA's)
- Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)
- Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)
- Eggs (Only the yolk contains the mainly saturated fat)
Fibre - Fibre has no caloric value but is still classed as a macronutrient
Dietary fibers are large carbohydrate molecules containing many different sorts of monosaccharides. The key difference between fiber and other carbohydrates is that they are not broken down by the human digestive system.
There Are Two Types Of Fiber: Soluble & Insoluble
These are often found together in the same source.
Soluble fibres can be dissolved in water (hence the name). These fibers are beneficial in that they can slow the speed of digestion due to their thickness. They are also helpful in maintaining artery health.
Insoluble fibers are such things as cellulose which do not dissolve in water. Insoluble fibers do not affect the speed of digestion. They are beneficial to gut health.
- Broccoli / Cauliflower / Cabbage
- Celery / Lettuce / Spinach / Watercress
- Mushrooms / Onions / Carrots
- Green Beans / Peas / Asparagus / Kale
- Bean & Vegetable Sprouts / Beetroot / Leeks
- Cucumber / Zucchini / Aubergine
- Tomato / Capsicum / Silverbeet
- Frozen Mixed Vegetables
- Any Other Non-starchy Vegetable (or similar) of Any Colour
- Any Grain or Grain Product
- Fruits & Berries
- Legumes
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