Friday, June 29, 2007
Thursday, June 28, 2007
Wednesday, June 27, 2007
Tuesday, June 26, 2007
Simple carbohydrates (extracted)
Sugars are "simple" carbohydrates. They are closest to the completely broken down form that your body uses as fuel. In fact, glucose itself is the simplest sugar. So the body converts sugar directly into usable energy. Pure sugar foods, such as hard candies and soft drinks, raise your blood sugar level and your energy level temporarily -- sometimes called a "sugar high." However, the levels quickly drop below what they were before, in a rebound effect. This has been dubbed the "sugar blues."
Sugar's reputation is truly battle scarred, but with very little reason. Sugar isn't quite the evil substance you may think it is. Its biggest fault is with the company it keeps; it is often found in foods with little or no nutritional value.
Complex carbohydrates (extracted)
Complex carbohydrates -- found in bread, pasta, potatoes, rice, starchy vegetables, oatmeal, and dry beans -- are the basis of a healthful diet.
These starches are better than the simple sugars for many reasons. One reason is that they are absorbed more slowly (good for blood sugar control), but their real advantage is that they are found in foods that contain many other nutrients. Unlike sugars, which are either by themselves providing empty calories or worse, paired with tons of fat, complex carbohydrates are found in grain products and vegetables that provide many important vitamins and minerals.
What's more, a diet based on complex carbohydrates has significant disease-prevention qualities. By getting the bulk of your calories from foods rich in complex carbohydrates, you decrease your risk of many diseases, including heart disease, high blood pressure, stroke, and certain types of cancer.
Sugars are "simple" carbohydrates. They are closest to the completely broken down form that your body uses as fuel. In fact, glucose itself is the simplest sugar. So the body converts sugar directly into usable energy. Pure sugar foods, such as hard candies and soft drinks, raise your blood sugar level and your energy level temporarily -- sometimes called a "sugar high." However, the levels quickly drop below what they were before, in a rebound effect. This has been dubbed the "sugar blues."
Sugar's reputation is truly battle scarred, but with very little reason. Sugar isn't quite the evil substance you may think it is. Its biggest fault is with the company it keeps; it is often found in foods with little or no nutritional value.
Complex carbohydrates (extracted)
Complex carbohydrates -- found in bread, pasta, potatoes, rice, starchy vegetables, oatmeal, and dry beans -- are the basis of a healthful diet.
These starches are better than the simple sugars for many reasons. One reason is that they are absorbed more slowly (good for blood sugar control), but their real advantage is that they are found in foods that contain many other nutrients. Unlike sugars, which are either by themselves providing empty calories or worse, paired with tons of fat, complex carbohydrates are found in grain products and vegetables that provide many important vitamins and minerals.
What's more, a diet based on complex carbohydrates has significant disease-prevention qualities. By getting the bulk of your calories from foods rich in complex carbohydrates, you decrease your risk of many diseases, including heart disease, high blood pressure, stroke, and certain types of cancer.
Monday, June 25, 2007
Ran 4km and gym workout this morning.
Olive oil facts (extracted)
Excessively heating olive oil will evaporate the alcohols and esters which make up its delicate taste and fragrance. Heating olive oil will not change its health aspects, only the flavor. Use a cheaper olive oil which doesn't have much flavor to begin with if you want to fry with it, add a more flavorful olive oil after cooking or at the table.
Heating food will break down its nutritional value. High heat such as frying is worse than moderate heat such as steaming, which is worse than eating vegetables raw. It is not the cooking oil per se, but the high heat of frying. I am not aware of any edible cooking oil which of itself diminishes the nutritional value of the food cooked in it. Most nutritionists recommend lightly steaming vegetables or eating them raw. A touch of a flavorsome olive oil added at the table will add taste and healthful anti-oxidants. Such is the "Mediterranean diet" which has been shown to help prevent coronary disease and have other health benefits.
Olive oil facts (extracted)
Excessively heating olive oil will evaporate the alcohols and esters which make up its delicate taste and fragrance. Heating olive oil will not change its health aspects, only the flavor. Use a cheaper olive oil which doesn't have much flavor to begin with if you want to fry with it, add a more flavorful olive oil after cooking or at the table.
Heating food will break down its nutritional value. High heat such as frying is worse than moderate heat such as steaming, which is worse than eating vegetables raw. It is not the cooking oil per se, but the high heat of frying. I am not aware of any edible cooking oil which of itself diminishes the nutritional value of the food cooked in it. Most nutritionists recommend lightly steaming vegetables or eating them raw. A touch of a flavorsome olive oil added at the table will add taste and healthful anti-oxidants. Such is the "Mediterranean diet" which has been shown to help prevent coronary disease and have other health benefits.
Friday, June 22, 2007
Ran 4km and gym workout this morning.
Protein (extracted)
(4 calories/gram) - Protein is the building block of muscle, so it's no wonder why bodybuilders are recomended to take in 1-1.5g/lb of bodyweight....minimum. There has been a debate that has still never been solved claiming that high protein diets aren't necessary, and even dangerous, and that high protein diets produce more of a placebo effect. But for every study which shows high protein diets are not effective, there is another showing that they are. This is still being debated, and most likely will continue to be debated for a very long time. It is believed that high protein diets are dangerous because it requires a lot of water to digest protein, a simple answer to this problem is to drink more water. It is also believed to put strain on the kidneys, again, drinking a lot of water will help with this problem. Though most of these claims of protein being dangerous are outdated, people still choose to believe, and preach this theory. Though there seems to be no real threat, i figured this debate was worth mentioning to clear up any concerns that a new bodybuilder might have.
Protein (extracted)
(4 calories/gram) - Protein is the building block of muscle, so it's no wonder why bodybuilders are recomended to take in 1-1.5g/lb of bodyweight....minimum. There has been a debate that has still never been solved claiming that high protein diets aren't necessary, and even dangerous, and that high protein diets produce more of a placebo effect. But for every study which shows high protein diets are not effective, there is another showing that they are. This is still being debated, and most likely will continue to be debated for a very long time. It is believed that high protein diets are dangerous because it requires a lot of water to digest protein, a simple answer to this problem is to drink more water. It is also believed to put strain on the kidneys, again, drinking a lot of water will help with this problem. Though most of these claims of protein being dangerous are outdated, people still choose to believe, and preach this theory. Though there seems to be no real threat, i figured this debate was worth mentioning to clear up any concerns that a new bodybuilder might have.
Exercise schedule
My regime will be more consistent during 2nd July '07 - 31stAug '07.
Basically, for the month of June, was pretty struggling to get back my momentum after resting for around 8 months.
Basically, for the month of June, was pretty struggling to get back my momentum after resting for around 8 months.
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