Category: Nutrition (Page 34 of 45)

      Your guide to healthy Chinese food

      February 23, 2009 /

      Eating Chinese food can also be interpreted as a ?healthy choice.? But as MensFitness.com pointed out, Chinese dishes can be loaded with sodium, fat and calories.

      Below is MF?s guide to eating healthier at Chinese restaurants.

      Chinese food may be tasty, but more often than not it’s an ab-killer. We asked Jim White, R.D., a Virginia-based dietician, to help us make some smarter choices.

      LEARN THE LINGO
      Anything steamed is obviously good, as is Jum (poached), Chu (broiled), Kow (roasted), Shu (barbecued), lightly stir-fried, dry stir-fried, or braised. Anything breaded, fried, or coated in flour is not.

      USE THE RIGHT TOOLS
      Chopsticks are your friend. “You’re going to get less oil than you would with a fork,” adds White.

      GET SAUCED
      Steer clear of thick gravy or sauces made from sugar, flour, or cornstarch (such as those found on General Tso’s or Sweet and Sour Pork). They’re loaded with corn syrup. Instead, White suggests hot mustard sauce, hoisin sauce, or oyster sauce. And no matter what, always make your order “half sauce.” That way, you get half the sauce?and half the calories?of what they’d normally use in the dish.

      GO VEGGIE
      Here’s an inside tip: Order your meal cooked in vegetable stock (a traditional Chinese style of cooking called “stock velveted”) to reduce the calories in your dish by 150-300 and the fat by 15-30 grams. “Expect your protein to be a bit more moist and tender, with less crunch than usual,” says White.

      SKIP UNNECESSARY SIDES
      A serving of crispy noodles can set you back as much as 200 calories and 14 grams of fat, and Lo Mein is even worse. That dark brown color in the noodles? It comes from soaking up all that oil. A large portion generally runs in the thousands of calories.


      Click here to read the entire article      .

      Cholesterol, Diets, Nutrition, Xternal Fitness, Xternal Furci

      Ways to dress up oatmeal

      February 18, 2009 /

      OatmealIf you research the benefits of oatmeal, you?ll find that its health benefits range from lowering your blood cholesterol to helping you reduce the risk of heart disease when you combine it with a low-fat diet. Simply put, oatmeal is one of the healthiest carbohydrates that you can consume regardless of whether you?re trying to bulk up or drop weight.

      But anyone who eats oatmeal on a daily basis (and I?m not talking about the crap you find that?s already pre-loaded with preservatives and sugars) knows that it can be boring as hell. The taste can be bland and therefore you could wind up punting it out of your diet and replacing it with an unhealthy cereal.

      Raisins seem to be the go-to when oatmeal is involved, but there are alternatives. Personally, I like to eat steel cut oatmeal, which already has a nuttier taste than regular rolled oats. (Although fair warning ? steel cut oatmeal takes longer to cook.) With my steel cut oatmeal, I also like to mix in a serving of all natural peanut butter for a good dose of protein and fat, as well as a sprinkling of cinnamon for taste. I?ve also seen some people mix cinnamon and Splenda together for even more taste, but I state away from sweeteners as much as I can because they can be a trigger for migraines.

      If the peanut butter and cinnamon aren?t enough for you, mix in a scoop of your favorite protein powder. It may sound strange but trust me ? depending on what flavor protein powder you use it can be very tasty. I?ve also heard people mixing in applesauce to help improve the taste of oatmeal, but for those that want to add size, going with a serving of peanut butter and/or protein is more beneficial. I’ve been known to cut up a banana and mix in it, as well.

      Cholesterol, Diets, Food preparation, Foods products, Men's Health and Wellness, Nutrition, Xternal Fitness, Xternal Furci

      Q&A with Mike Furci 2/4

      February 4, 2009 /

      In his latest question and answer session, Bullz-Eye.com Fitness Editor Mike Furci lays out the ground work to a sound diet and exercise plan, rehashes the definition of ?tone? with a reader and dispels a myth about exercising stunting your growth when you?re young.

      Q: Hey Mike!
      I was reading your posts on your website about how to lose love handles and I was very interested in your responses. Losing this extra weight around my waste is such a problem for me! Even though I am a very small girl I can?t seem to attain that hourglass figure — I feel like my midsection looks like a box. I was wondering if you had any advice for me concerning foods, exercises and things I need to eliminate. For instance, does alcohol really make you gain weight? Even when I do drink, I order Bacardi and Diet Coke. Recently I completely eliminated fast food, fried food and soda from my diet. Also, I don?t eat after 10 p.m., ever! But still feel like I see no results. Maybe you could set me up with the right foods to eat and when to eat them. Also what to stay away from and what I should work on at the gym to target this concern of mine. If you could get back to me I’d really appreciate it!

      To read Mike?s answer, click here to read the entire Q&A article.

      Bodybuilding, Diets, Exercise, Food preparation, Foods products, General fitness, General training, Men's Health and Wellness, Nutrition, Sports Health and Fitness, Weight training, Workout programs

      Bacteria waste in your gut could help weight loss.

      February 3, 2009 /

      A single molecule in your intestinal wall, activated by the waste products from gut bacteria, plays a large role in controlling whether you are lean or fatty. When activated, the molecule slows the movement of food through the intestine, allowing you to absorb more nutrients and thus gain weight.

      Bacterial byproducts are a source of nutrients, but now it appears that they can also be chemical signals used to regulate body functions.

      Humans have a large and varied population of beneficial bacteria that live in their intestines. The bacteria break up large molecules that the host cannot digest, and the host in turn absorbs many of the resulting small molecules for energy and nutrients.

      Researchers focused on two species of bacteria that break up dietary fibers from food into small molecules called short-chain fatty acids. They found that short-chain fatty acids can bind to and activate a receptor molecule in the gut wall called Gpr41.

      When researchers disrupted communication between the bacteria and the receptor in mice, they found that their intestines passed food more quickly, and the mice weighed less and had a leaner build, even though they ate no less than other mice.

      Men's Health and Wellness, Nutrition

      2009 Fattest cities in America

      January 27, 2009 /

      Miami, FLMen?s Fitness.com has ranked the top 10 fattest cities in America.

      1.) Miami, FL
      ? Despite wide availability of local running and biking trails Miami residents are 35 percent less likely than average to jog or cycle.
      ? Ice cream shops are 141 percent more popular in Miami than average.
      ? Mayor Manuel A. Diaz participates in fewer fitness-related public events than most mayors.

      2.) Oklahoma City, OK
      ? Oklahoma City residents received a bottom score in fruit and vegetable consumption, with only 17 percent eating the recommended five or more servings per day.
      ? Oklahoma City residents are 28 percent less likely to participate in fitness walking than average, the 2nd lowest overall participation rate among cities in our survey.
      ? Basketball courts are practically nonexistent here, among the fewest per capita in our survey. There’s just one court here for every 12,162 residents; the national average is one court per 6,909 people.

      3.) San Antonio, TX
      ? Just 12 percent of San Antonio residents have a health club membership. That’s 31 percent less than average, and the 2nd lowest rate in our survey.
      ? Just 2 percent of San Antonio residents have a home gym. That’s 57 percent less than average, and the 2nd lowest rate in our survey.
      ? According to the CDC, 28 percent of residents in the San Antonio area are clinically obese.

      4.) Las Vegas, NV
      ? Fast food, widely implicated as a contributor to obesity, is more common in Las Vegas than most places in our survey. In a per capita comparison there are 68 percent more fast-food joints here than average.
      ? Las Vegas has 106 percent more pizza places per capita than the average among cities in our survey.
      ? Las Vegas has 69 municipal parks, among the fewest of any city on a per capita basis, according to our exclusive survey of municipal park departments.

      5.) New York, NY

      ? The local commute is much more oppressive than in most cities ? 54 percent more oppressive than average, leaving less time to exercise and prepare healthy meals.
      ? Our survey has found 87 percent fewer sporting-goods stores in New York than average an indicator of an inactive populace.
      ? New York has one pool for every 135,648 residents ? 207 percent fewer than average in our survey.

      Exercise, Men's Health and Wellness, Nutrition, Sports Health and Fitness, Weight training, Xternal Fitness, Xternal Furci

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