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Vitamin A:
What is it: A pale yellow crystalline compound also known as retinol. Why you need it: It preserves and improves your eyesight as well as fights viral infections. BEST SOURCES Raw carrots (1 cup, 53 calories) 686 percent daily value Cooked spinach (1 cup, 41 calories) 294 percent daily value Baked sweet potato with skin (95 calories) 262 percent daily value Cooked turnip greens (1 cup, 28 calories) 158 percent daily value Baked winter squash (1 cup, 80 calories) 145 percent daily value Cooked collard greens (1 cup, 49 calories) 118 percent daily value Cantaloupe (1 cup, 56 calories) 103 percent daily value Romaine lettuce (2 cups, 16 calories) 58 percent daily value Steamed broccoli (1 cup, 43 calories) 45 percent daily value Cooked green peas (1 cup, 134 calories) 19 percent daily value Courtesy of EAT THIS, NOT THAT ♥
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"Protein builds muscle, yes, but it also helps you burn fat. You burn more calories digesting protein than you do breaking down carbs, and protein triggers your natural hunger-taming hormones." - Men's Health Magazine
Try these 37 Protein-Packed Recipes! http://www.menshealth.com/nutrition/37-protein-packed-recipes?cm_mmc=PTNL-_-1174936-_-01222013-_-LegsofSteel-dek Best Vision Defender: Spinach or Romaine Lettuce
The National Institutes of Health found that people who consume the most lutein—found in leafy greens—are 43 percent less likely to develop macular degeneration. (courtesy of Women's Health) All beans are good for your heart, but none can boost your brain power like black beans! 8 Nutritional All-Stars: http://ow.ly/kiwzg
"Make sure you give yourself time for adequate recovery.
All adaptation from training occur during recovery form training, not during training itself." - Jason Karp, PHD 2012 IDEA Personal Trainer of the Year A 6-ounce cup of Greek yogurt packs 18 grams of protein for just 100 calories!
Power Snacks With 10 Grams of Protein http://ow.ly/jaJNh Thanks PopSugar Fitness! Walk fast, then bust into a jog just because/ when you feel like it. Then start walking again whenever you feel like it. It's fun. Unstructured/ not timed interval training is called 'Fartlek Training'.
"Fartlek, a Swedish term that means "speed play," is a form of interval or speed training that can be effective in improving your speed and endurance. Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs. Unlike traditional interval training that involves specific timed or measured segments, fartleks are more unstructured..." (from about.com) The U.S.D.A. recommends the average adult get 10-35% of calories from protein.
4 exercises that tone your back, shoulders, and butt.
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AuthorCharity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives. Archives
April 2021
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