Here is a link to an MSN health article that explains what Trans fat is and what things contain the most Trans fat. I know I have posted about trans fat before, but its important to avoid these fats when you can. It is really hard to say no to a cookie especially on a cheat day, but try to remember that these things are usually trans fat bombs.
http://health.msn.com/health-topics/cholesterol/articlepage.aspx?cp-documentid=100244915>1=31007
JW
Tuesday, September 22, 2009
Tuesday, September 15, 2009
Abs diet Foods
I have had a couple of questions about what the Abs diet is and why it works. I will do my best to answer those questions in this post. The Abs diet is based upon some basic science. Protein will be the bulk of your diet. Monounsaturated and Polyunsaturated fats are next and then carbohydrates. You can eat as much or as little of any of the foods on this list but if you look closely you will find that protein is the key ingredient to the diet then fats and carbs. The recommended foods are as follows:
Almonds and other nuts - get raw Almonds or lower sodium nuts.
Beans and legumes - I like black beans, watch out for sugar coated beans like baked beans or high fat beans like refried beans
Spinach and other vegetables - Just eat vegetables, you can't go wrong. Spinach and Broccoli are very powerful in the nutrition and benefits they provide.
Lowfat Dairy - lowfat cottage cheese, lowfat milk, reduced fat cheese, lowfat yogurt...you get the idea.
Instant oatmeal - get the plain kind, not the stuff loaded with sugar. Add fruit to flavor
Eggs - There is a lot of conflicting evidence about the health benefits of eggs. Some say the cholesterol content is too high and some say it doesn't matter. I like to use one whole egg supplemented with egg whites when I cook myself a serving. This way I get the benefit of the egg without the worry of to much cholesterol.
Turkey and other Lean meats - I get the 4% fat beef when I shop. I also eat a lot of Deli turkey (low fat, high protein). Other good meats are chicken breasts, tuna, salmon.
Peanut Butter - Eat all natural peanut butter to avoid added sugar.
Olive Oil - cook/substitute with this oil whenever possible - high in mono and poly unsaturated fat (heart fuel) and low in saturated fat. Canola and Peanut oil are decent alternatives if olive oil won't work. Avoid butter when you can and Margarine always (Margarine is Trans fat).
Whole grains- These carbs are loaded with vitamins and are low on the glycemic index. That means energy all day and no crashing late in the day from a high glycemic index meal.
Extra Whey protein - If you work out you want to build muscle. Plus, protein requires more calories to digest.
Raspberries and other berries - Good, low in calories, full of antioxidants that protect you from aging, cancer, etc.
If you eat these foods 6 days a week for every meal (make sure to eat breakfast it is very important) you will lose weight, you will be healthier, and if you work out you will get faster and stronger. There is no calorie counting, just eat.
I will talk about why these foods work to make you healthy and lean in my next post.
JRW
Almonds and other nuts - get raw Almonds or lower sodium nuts.
Beans and legumes - I like black beans, watch out for sugar coated beans like baked beans or high fat beans like refried beans
Spinach and other vegetables - Just eat vegetables, you can't go wrong. Spinach and Broccoli are very powerful in the nutrition and benefits they provide.
Lowfat Dairy - lowfat cottage cheese, lowfat milk, reduced fat cheese, lowfat yogurt...you get the idea.
Instant oatmeal - get the plain kind, not the stuff loaded with sugar. Add fruit to flavor
Eggs - There is a lot of conflicting evidence about the health benefits of eggs. Some say the cholesterol content is too high and some say it doesn't matter. I like to use one whole egg supplemented with egg whites when I cook myself a serving. This way I get the benefit of the egg without the worry of to much cholesterol.
Turkey and other Lean meats - I get the 4% fat beef when I shop. I also eat a lot of Deli turkey (low fat, high protein). Other good meats are chicken breasts, tuna, salmon.
Peanut Butter - Eat all natural peanut butter to avoid added sugar.
Olive Oil - cook/substitute with this oil whenever possible - high in mono and poly unsaturated fat (heart fuel) and low in saturated fat. Canola and Peanut oil are decent alternatives if olive oil won't work. Avoid butter when you can and Margarine always (Margarine is Trans fat).
Whole grains- These carbs are loaded with vitamins and are low on the glycemic index. That means energy all day and no crashing late in the day from a high glycemic index meal.
Extra Whey protein - If you work out you want to build muscle. Plus, protein requires more calories to digest.
Raspberries and other berries - Good, low in calories, full of antioxidants that protect you from aging, cancer, etc.
If you eat these foods 6 days a week for every meal (make sure to eat breakfast it is very important) you will lose weight, you will be healthier, and if you work out you will get faster and stronger. There is no calorie counting, just eat.
I will talk about why these foods work to make you healthy and lean in my next post.
JRW
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