abaway pro Fitness Equipment Посібник користувача - Сторінка 14
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7/24/06
Calories do Count!
What is a calorie? A calorie is not a nutrient nor is it a good guide to the value of food.
It is more like a ruler to measure the energy that a food will yield in the body. There is a big
difference between 100 calories coming from a sugar cookie and a 100 calories coming from
egg whites. So if your day is made of 1800 calories from simple carbohydrates and small
amounts of protein, you may put on pounds instead of taking them off.
Foods that are high in potential value, (a term that signifies the amount of chemical
energy that may be released as heat when food is metabolized) are high in calories.
While foods low in potential value are low in calories. Therefore, it is important to keep your
calories low and make good choices. Protein and complex carbohydrates will help to increase
your lean tissue, which in turn will increase your metabolism.
Not only do calories count but also the type of calories you choose can affect your
moods. The typical 2pm-energy crash that most people feel at that time of the day is usually
related to their nutrition. Eating 5 balanced meals will keep your energy up.
Another myth is that sugar gives an energy and mood boost. Simple carbohydrates
(sugars) stimulate insulin secretion, which decreases blood sugar. You may receive an instant
rush of energy but what will follow will be a bigger decrease of energy and mood
swings...and so on.
Water Intake
Water is a very important part of your healthy lift style plan. Water is not only a great
fat metabolizer but will flush out any toxins and excess body fat in your body. I suggest
drinking 120 ounces or 10 cups a day. 16 ounces/2 cups before each 5 meals is an easy way to
remember plus it helps curb your appetite. Water is also beneficial because it keeps your
hydrated, which helps your skin look and feel better.
1 or 2 cups of coffee in the mourning is OK but no cream and sugar. Limit diet soda's,
they are high in saccharin and sodium. Herbal tea is OK but watch out for tea with caffeine
because it will dehydrate you and stimulate your appetite!
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O w n e r 's Manual
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O w n e r 's Manual
Cooking Ti p s
1. Broil, bake, barbecue, or steam foods with water!
2. Avoid adding unnecessary fat or oil. Non-fat cooking sprays are ok in moderation!
3. Cook with lemon, vinegar, low sodium low fat chicken broth, or small
amounts of fat-free marinades!
4. Spices are ok, but avoid salt or any spices with sodium in them!
5. Try a fat replacement product or applesauce instead of oil.
6. Be careful with nuts in recipes, sprinkle on top instead of adding to entire recipe.
Label Reading
The first thing to look at on a food label is the serving size. The items on the label like
fat, calories, sodium, etc. are based on the serving size. For example when a label says it has
only 2 grams of fat per serving and the serving size is the size of a pee, depending on other
ingredients and what the food is, this could indicate a high percentage of fat per serving, if
you eat a large amount!
Be aware of deceiving food labels on the market today in products marked low fat,
98% fat free, reduced fat or low cholesterol. Some manufacturers are misleading you into
believing that these products are good for you.
Here is how to calculate calories and the true fat content on the labels.
Carbohydrates, fats, and proteins are listed by weight in grams. For example, 5 grams of fat
in one serving would have 45 calories for that serving 5 x 9 = 45
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
The Sugar in some labels is carefully hidden sometimes under other names such as:
high-fructose corn syrup, sucrose, lactose, maltose, or dextrose. Make sure the sugar
content is less than 20 grams. If it is above that, be careful, sugar turns to fat if not used!
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