6pack Nutrition

 

A smart, healthy nutrition plan can be a potent stimulus to change your body naturally.  We live in a world where the promise of the quick fix is around every corner.  6pack abs are not easy but 6pack nutrition will help.

 

There are countless fad diets all over TV, magazines and the internet and yet the percentage of overweight people in this nation continues to rise. 

This does not mean that the different diets you hear about have no merit?  The answer to this question is no.  Most fad diets were developed and succeeded for a specific demographic and then were marketed to the general population.  Just because 9 out of 10 obese dwarf males lost weight does not mean that you will.  Usually whoever is marketing a fad diet has little or nothing to show for any kind of scientific study or data.

 

Food

When talking about food you will no doubt hear about the law of conservation of energy i.e. the difference between Caloric intake and expenditure. This always holds true with regards to gaining or losing weight but as far as your health goes, all foods are definitely NOT created equal.

Best

Oatmeal

Reasons to include oatmeal as a staple carbohydrate in your diet

• Complex carbohydrates for long lasting energy (you won't feel hungry 30 min after consuming)
• Satiating
• Has healthy soluble fiber
• Tastes good
• Lowers cholesterol levels
• Aids in digestion
• Prevents certain cancers

Recipe tip:  Add cinnamon and Splenda to add taste without adding extra Calories

 

Sweet Potatoes / Yams

Reasons to choose sweet potatoes / yams for carbohydrates in your diet

• Complex carbohydrates for long lasting energy
• They taste great
• Rich in vitamins and minerals

Recipe tip:  Add cinnamon and Splenda, mash then add light whipped cream (tastes like pumpkin pie!)

 

Egg Whites

Reasons to include egg whites in your diet

• Best source of protein you can eat (better than any supplement)
  • Best amino acid score
  • Best protein efficiency ratio
  • Highest biological value of all proteins

Recipe tip:  Try egg beaters or other egg white products to lessen the hassle of separating yolks and whites

If you're used to eating whole eggs, start taking out all the yolks except for 1

 

Reasons to have cold water fish (salmon, trout, mackerel, sardines, etc.)

• Quality lean source of protein
• Even the fat in fish is healthy
  • High in omega-3 fatty acids (EPA DHA) which your body cannot produce and must obtain from diet
  • May aid in fat loss
  • May decrease risk of cardiovascular disease
  • May decrease triglyceride

Cottage Cheese

Reasons to include cottage cheese in your diet

• Quality source of protein
  • Casein protein is broken down slowly (time released)
  • Contains more glutamine than any other protein
• Decent source of Calcium
• Convenient snack (contains fat, protein & carbohydrate)
• May decrease appetite by causing your body to produce CCK which causes you not to be hungry

Tip:  Eat cottage cheese before bed to decrease chance of muscle catabolism

Flax Seeds

Reasons to eat flax seeds

• Aid in digestion
• Can be ground and added to many foods
• High in fiber
• High in protein
• High in Omega-3 Fatty acids which many Americans lack in their diet
  • May aid in fat loss
  • May lower cholesterol

Recipe tip:  Add ground flax seeds or flax meal to protein drinks, oatmeal, etc.

 

Vegetables

Reasons to eat at least 5-9 servings of vegetables per day

• High in bulk (aids satiety)
• Fiber (helps digestion)
• High in vitamins & minerals
• Low in Calories

Recipe tip:  Add grated parmesan cheese and garlic powder for great taste & low added Calories

 

Rest

ALL Processed Food...etc.

Reasons to NOT eat much processed food

• Ruin your taste buds
• High in preservatives
• Low in fiber
• Not Filling
  • Can rack up amount of Calories you consume in a day
• High in sodium
• Low in nutrients
• Filled with many ingredients which make you say "what is that?"

   

Fast Food

If you didn't see "Super-Size Me" you should know that fast food is not good for you.  6pack nutrition never includes fast food.

• High in Saturated Fat and Trans Fats
• High in Calories
• Low in nutrients

More 6pack Nutrition Information

 

Nutrition Food Labels - Reading and Understanding the Facts
By Matt Hick

Every food item you buy must list the nutritional food facts somewhere on its label. The trouble is, most of us have no idea how to read them. Sure, the label may say the food we've chosen has 10g of sodium, but what does that really mean? Let's take a look at some common nutrition food facts to find out.

Nutrition food labels clearly outline the nutrients found in foods using grams (g) or milligrams (mg). Milligrams are very small. As a matter of fact, you could fit 1,000 milligrams in a single gram.

In addition to listing the grams of nutrients found in the foods we eat, nutritional fact labels also give the daily percentage of that nutrient a single serving of that food includes. Keep in mind that these percentages are based on a 2,000 calorie a day diet, so if you are eating less than that the percentages would actually be higher.

Now, let's take a closer look at individual nutrition facts listed on most food labels:

Serving Size:
Serving size is the amount of food being detailed within the nutrition label. It is very important to always check the serving size since one package or container may contain several serving sizes, so if you eat the entire thing the nutritional facts need to be multiplied accordingly.

Calories and Calories From Fat:
The number of calories in a single tells you the amount of energy that is found in that particular food. While the number of calories is important, the calories from fat is even more important since they will be harder for your body to burn.

Percent Daily Value:
A daily allowance is the percentage of food/nutrient you should consumer in a day. So, if you eat a food with 445% of your daily allowance of sodium, you must be careful not eat more items with high sodium content for the rest of the day. Staying within these limits ensures that you are getting just the right amount of each nutrient every day ofr optimal health.

Total Fat:
Everyone needs to eat a certain amount of fat to remain healthy and strong - but eat too much and you'll become sluggish, depressed and unhealthy. Food labels list several different kinds of fat for better regulation: saturated, unsaturated, and trans fat.

Cholesterol and Sodium:
Cholesterol and sodium (salt) are usually measured in milligrams and are featured on food labels for those people who must restrict their intake of these nutrients.

Total Carbohydrate:
You need carbohydrates for energy. But too many can make you fat and cause other health concerns. Carbohydrate levels are usually broken down into grams of sugar and grams of dietary fiber on most food labels.

Protein:
Protein helps the human body build and repair essential parts of the body, such as muscles, blood, and organs. It is usually measured in grams.

Vitamin A and Vitamin C:
These list the amounts of vitamin A and vitamin C, with each amount given as a percent daily value.

Calcium and Iron:
Calcium and iron are essential for a healthy body. These minerals are usually listed as daily percentages per serving.

Now that you can understand your food labels better, start checking out what you're eating and how much of a good thing (or not so good thing) you're getting with each meal and snack.

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