Jorge Rodriguez, Jr » Nutrition information

What’s the Deal with Eggs?

jorgejr86ptrainer — Mon, 31 Mar 2014 22:32:30 +0000

Eggs are high in cholesterol right? The yolk in an egg is bad for you correct? Egg whites are better for you then regular eggs…. right?

These are a few questions that I’ve heard over the years when it comes to the decision of eating eggs. I personally love having my eggs sunny side up. Letting the yolk ooze it’s way towards my potatoes or run into a piece of toast. Egg whites don’t have yolk! But I heard they’re healthier for you so I guess I should cut back on enjoying my sunny side up oozing eggs right? Wrong! Instead of giving up my eggs I went on a hunt for the truth and this is what I found out:

Eggs are a perfect source of protein which contain all essential amino acids.
Eggs are loaded with vitamins and nutrients that help your eyes, your brain, and your heart.
Eggs are the best source of choline (though it’s not a vitamin) it is an essential nutrient that must be consumed in your diet to maintain good health
Choline is essential for cardiovascular and brain function and for the health of your cell membranes.
Choline in the egg yolk actually helps prevent the accumulation of cholesterol and fat in the liver.
Choline forms a metabolite in the body called betaine, which helps lower homocysteine, a risk factor for heart disease.

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Beans

jorgejr86ptrainer — Mon, 10 Mar 2014 18:31:36 +0000

The USDA had a ranking of foods with the highest antioxidant capacity. Out of the top four, three were beans (red, red kidney, and pinto beans). Beans raise blood sugar very slowly and improve glycemic control which is the regulation of blood sugar and insulin. Beans have a phytochemical called diosgenin that inhibits cancer cells from multiplying. Other phytochemicals in beans such as saponins, protease inhibitors, and phytic acid protect cells from the type of genetic damage that can lead to cancer. Beans also have folic acid which is a benefit for the heart.

1 cup of beans contains 11 g – 17 g of fiber per serving
1 cup of beans contains 12 g – 15 g of protein per serving
Beans lower cholesterol
Beans are a low glycemic food
Beans carry magnesium, iron, zinc, and potassium

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Oatmeal

jorgejr86ptrainer — Tue, 04 Mar 2014 06:41:30 +0000

Oatmeal, some love it others hate it. I myself had to acquire a taste for it. Let’s get into this awesome carb and see what it’s about. Oatmeal has both essential fibers which are soluble and insoluble. For those who don’t know soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. The soluble fiber in oatmeal is known as beta-glucan. Beta-glucan helps lower cholesterol levels and reduces the risk of cardiovascular disease and stroke. Beta-glucan enhances the body’s immune system by enhancing it’s response to bacterial infection. Insoluble fiber helps prevent constipation and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables. Oatmeal also contains avenanthramide which is believed to have anti-inflammatory and heart healthy properties. Shall we learn more?

It was recently brought to my attention that there are two groups of people who should be extremely cautious when it comes to oatmeal. If you’re gluten sensitive be very careful as oatmeal is a grain that contains gluten. If you’re suffering from uric acid (gout, kidney stones) you should know oatmeal contains purines which are substances that break down to uric acid in the body.

What kind of oatmeal do you buy if any? Please don’t tell me you purchase the sugar infested Quaker packs of oatmeal. If you’re a supporter of Quaker do yourself a favor and switch to the 1 minute ready container. Personally I now look for steel cut oats or rolled oats (old fashioned). When it comes to my oatmeal I believe the less processed, the more fiber, the less sugar is best.

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Bananas

jorgejr86ptrainer — Wed, 26 Feb 2014 20:51:36 +0000

What does potassium do to the body a client asked me? My response was “it helps maintain a steady heartbeat”. For some reason I couldn’t get potassium out of my head. So I did some research and found out potassium also helps maintain cell integrity as well as electrolyte balance. If you are low on potassium it can make you feel weak, tired, and also have muscle cramps. I started looking up different foods that have potassium in them and came across bananas. Here’s what I learned about bananas:

They have about 422 mg of potassium per medium sized banana
A medium sized banana has 3-4 g of fiber
They contain fructoogliosaccharides which is food for the good bacteria in your stomach
Bananas get a rating of 12 on the glycemic chart which is in the low part of the medium category
A medium sized banana has 105 calories and 27 g of carbohydrates

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Avocado

jorgejr86ptrainer — Mon, 24 Feb 2014 20:51:10 +0000

Avocados are high in fat but don’t be scared of them. The fat in avocados are actually good for you and here is why. Avocados have mostly monounsaturated fat which lowers cholesterol. Monounsaturated fat like the kind found in avocados has been linked to a reduced risk of cancer and diabetes. Avocados are also high in beta-sitosterol. Beta-sitosterol is a natural substance that is highly protective of the prostate. Avocados also contain lutein which is a natural antioxidant that helps your eyes stay healthy while maintaining the health of your skin. Avocados are also a great source of fiber and potassium.

Nutritional facts (1 Haas avocado):

Calories: 250

Fat(g) 22.5

Potassium(mg) 750

Carbs(g) 15

Fiber(g) 10

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Broccoli

jorgejr86ptrainer — Wed, 19 Feb 2014 20:51:27 +0000

I used to think that broccoli was just another vegetable until I did some research on it. Wow!!! Did you know broccoli helps fight cancer by neutralizing the “bad guys” of the cancer battle. Broccoli reduces the poisonous effects and speeds up the removal of the “bad guys” from the body. Broccoli has an anticancer phytochemical in it called isothiocyanates. Studies have shown that isothiocyanates help prevent lung and esophageal cancer and can lower the risk of other cancers, including gastrointestinal cancer.

Now I always tell my female clients that nutrition is especially important for them because they have more areas of fat in the body, less testosterone, and less bone mass density than men. Broccoli also contains indole-3-carbinol which is very beneficial for women for the following reasons:

it’s a strong antioxidant
it’s a stimulator of detoxifying enzymes
it reduces the risk of breast and cervical cancer
increases the good estrogen levels against the potential harmful ones

When I found this information I could not wait to share it with as many people as possible as my mother passed away from cancer. Live, love, laugh folks and I hope you found this blog helpful. Now go eat some broccoli!

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Water

jorgejr86ptrainer — Mon, 17 Feb 2014 17:32:05 +0000

Water is necessary to digest and absorb nutrients and vitamins. Water helps “flush” fat and toxins through the liver and kidneys. Water can improve energy, increase mental and physical performance, and assist in helping you lose weight. Water lubricates your joints and muscles which protects them from shock and damage. When you’re dehydrated, your blood is thicker which means your body has to work a lot harder to circulate the blood. As a result, your brain becomes less active, it’s hard to concentrate, and you feel fatigued.

TIP:

Divide your weight in two and drink that number of ounces a day. Basic guideline to ensure you drink enough water a day. Clients on a weight loss program should drink an additional eight ounces of water for every 25 pounds they carry above their ideal weight.

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