Shopping Tips

GroceryCart• Avoid shopping when you are hungry. Eat something before you go.

• Make a shopping list before you go to the market.

• Select lean and white meats for their lower fat content.

• All canned meats, like tuna or chicken, should be canned in water.

• Always choose skimmed or low-fat dairy products.

• Avoid all foods high in saturated fats, trans fats and partially hydrogenated fats. Choose unsaturated fats, ...

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Body Composition

CaliperTestDefinition: The percentage of your body weight composed of fat compared to fat-free mass.

In our society, scale watching has become an American obsession. However, the scale can’t tell you how fat a person is, because both fat and muscle, as well as bone and water contribute to the total weight.

To determine a person’s body composition, there are several methods that can be used. Underwater ...

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Rest & Sleep

SleepingTo achieve maximum results on any exercise program, there must be a balance between the following three variables:

• A training program of progressive overload

• Nutrition to energize the body and build and repair new tissue

• Enough good quality rest and sleep to allow the recovery of the body to take place.

Because over training happens primarily to insufficient rest, it is recommended that ...

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Supplementation

VitaminsAccording to the Dietary Supplement Health and Education Act, dietary supplements are defined as:

• products (other than tobacco) intended to supplement the diet that bears or contains one or more of the following dietary ingredients: a vitamin, mineral, amino acid, herb or other botanical

• a dietary substance for use to supplement the diet by increasing the total dietary intake

• a concentrate, metabolite, constituent, ...

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Minerals

GreenDBCurlDefinition: Minerals are inorganic elements found in nature, in solid form.

They are the building blocks for bones, teeth, muscles and other structures. Minerals play a role in muscle contraction, maintaining body water supplies, blood clotting, normal heart rhythm, and oxygen transport.

Because minerals are found in the soil, humans get their supply from ingesting plant and animal ...

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Vitamins

SalmonVeggiesDefinition: Vitamins are organic substances that are found in small amounts in most foods. They are essential, meaning we must get them through food or supplementation, so that various physiological processes continue to function optimally.

They contribute to good health by regulating the metabolism and assisting the biochemical processes that release energy from digested food.

At ...

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Dietary Fat

HealthyFatsFats, also known as lipids, are the most concentrated source of energy in the body. Fat has 9 calories per gram compared to the 4 calories per gram that carbohydrate and protein yield.

Human beings need dietary fat to carry vitamins A, D, E, and K, the fat-soluble vitamins, throughout the body. We also need fat to synthesize natural occurring steroids and cholesterol.

Saturated fats are ...

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Protein

SalmonDefinition: Any one of a group of complex organic compounds containing nitrogen formed from various combinations of amino acids.

Protein is necessary for the development of bodily tissues. It is the major source of building material for internal organs, blood, hair, teeth, nails, and, of course, muscle. Each gram of protein equals approximately 4 calories. Protein is made up of essential and non-essential amino acids. Since ...

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What Are Carbohydrates

YamsDefinition: A group of compounds containing carbon, hydrogen and oxygen.  Glucose, glycogen, sugar, starches, fiber, cellulose, and various saccharides, are all carbohydrates.

     Carbohydrates are the body’s most readily available source of energy. Every gram of carbohydrate yields 4 calories (units of energy). When carbohydrates are digested, they are changed into glucose, which circulates in the ...

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The Importance of Water

 WaterDrinking    Water is the most important nutrient because it is involved in nearly every function of the human body. Water transports nutrients throughout the body, helps maintain normal body temperature and carries waste material out of the body, just to name a few. Common knowledge and folklore have put the requirement for daily water consumption from 64 ounces to 2 gallons of water daily. Both could be right based on ...

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