TopCat Nutrition, Made Easy.
"Coach
Clement you are so encouraging. You care about
people and what they are really doing in life beyond
just physical health. What makes a great trainer
is practicing what you preach! Clement , you are a
ROLE MODEL! Thank for you for all you do.
God Bless, Val." Virginia 2008
We do not support the use of
supplements by our clients!
Making regular
meals MORE healthy:
Whole grain cereal (any kind) + sunflower seeds
for better immunity
Sprinkling ½
cup of sunflower seeds into your morning cereal
provides more than 100 percent of your day's
requirements for alpha-tocopherol, the most active
form of vitamin E. As an antioxidant, vitamin E
protects cells from damage caused by destructive
free radicals that can lead to cancer and
cardiovascular disease.
Scrambled
egg whites + red peppers for smoother skin
Tossing in ½ cup of chopped red peppers delivers
more than 100 percent of your daily vitamin C need —
which spells good news for your skin. Researchers in
the United Kingdom looked at vitamin C intake in
4,025 women and found that those who ate more
vitamin C had less wrinkling and dryness.
Smoothie (any kind) no sugar + wheat germ for
faster healing of cuts and bruises
One-quarter cup of wheat germ packs nearly half of
your day's requirements for zinc, an essential
mineral that helps repair cells and strengthens the
immune system. Even a slight deficiency can reduce
your immunity, making it harder to heal.
Sandwich (any kind) + spinach leaves for
decreased risk of night blindness
Stacking only three small leaves of spinach on your
sandwich satisfies at least 20 percent of your day's
vitamin A requirements. Vitamin A helps you see in
the dark, but it also protects your eyes from
age-related macular degeneration, which can lead to
vision loss.
Strawberries or any berry +
nonfat Greek yogurt for more muscle
Greek yogurt packs twice the protein of ordinary
yogurt, and protein is essential for building,
repairing, and maintaining muscles, which burn more
calories than fat. Strawberries add a burst of
natural sweetness.
(brewed) Green tea +
lemon for lower cancer risk
Green
tea is already rich in antioxidants, but a study
from Purdue University found that adding citrus
juice led to a fourfold increase in disease-fighting catechins. Lemon juice in particular preserved the
most catechins, while orange, lime, and grapefruit
juices were less potent but effective.
Salsa + chickpeas for lower body weight
Adding chickpeas to a light dip like
salsa adds bulk without lots of calories and boosts
your intake of protein, so you fill up faster and
feel fuller. Eating chickpeas regularly may also
improve your overall food choices. An Australian
study published in the Journal of the American
Dietetic Association found that people who ate ½ cup
of chickpeas a day weighed a pound less and ate less
food overall.
Soup (any kind) minus sodium +
pinto beans for lower cholesterol
Adding ½ cup of beans to soup lowers both total
cholesterol and LDL cholesterol — the unhealthy kind
that contributes to the buildup of arterial plaque —
according to researchers at Arizona State University
Polytechnic. They found that people who ate ½ cup of
pinto beans a day lowered both their total and LDL
cholesterol by about 8 percent. (Beans are high in
fiber, which decreases levels of LDL by reducing its
absorption.) One-half cup of black, kidney, or pinto
beans supplies about one-third of your day's fiber
needs. (The heat from soup cooks canned beans
through, and they add heft to a lighter broth).
The
Dietary Guidelines for Americans, 2005,
gives science-based advice on food and
physical activity.
What is a "Healthy Diet"?
The Dietary Guidelines describe a healthy
diet as one that
Remember, one size does not fit all.
Everyone is different with individual calorie needs.
Let TopCat Per4mance
provide the keys you need to
exceed your nutritional goals.
" I Need Nutrition Help!"
Sample Daily Calorie Breakdown
 | Breakfast: 400 to 600 calories
|
| Morning snack: 100 to 200
calories |
| Lunch: 400 to 600 calories
|
| Afternoon snack: 100 to 200
calories |
| Dinner: 350 to 450 calories
|
| Evening snack: 50 to 150
calories |
The
recommendations in the Dietary Guidelines and
in My Pyramid are for the general public over 2
years of age. My Pyramid is not a therapeutic
diet for any specific health condition.
Individuals with a chronic health condition
should consult with a health care provider to
determine what dietary pattern is appropriate
for them. Recipe list appeared on
MSNBC.com.
+++++++++++++++++++++++++++++++++++++++++++++++
" The end is never as
satisfying as the journey. To have achieved everything,
but to have done so without
integrity and excitement, is to have achieved nothing."
---
Contributed by Daniel J. Belanger
|
You may need to