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Hey guys, this week I am back with the facts and I have
10 Facts About Nutrition for you.
Fact #1: Fluid intake
depends on your body weight. It is recommended that you drink
35 ml per kilogram of body weight.
But, if it's hot outside, maybe you did some extra hard physical activity today
or you're somebody that sweats a lot, you are going to want to make sure that you
increase that number and maybe also have a beverage with electrolytes
like coconut water. If you think water is boring
try adding some cucumber, lemon, or even mint
to pump up the flavor. Fact #2:
Broccoli is anti-aging. Broccoli helps the formation and
cross linking of collagen which is going to lift
and tighten your skin. Plus, it's full of Vitamin C
and a scavenger for those cancer-causing free radicals.
So, don't forget to incorporate broccoli in your diet.
You can add some raw florets to a fresh green salad.
Fact #3: Adding spice to
your food dishes will cause you to eat
less. Why? Well, neurotransmitters are released into your brain
causing you to feel satisfied quicker. So, try adding some
rosemary to a veggie or poultry dish. I love rosemary, it's my favorite.
Fact #4: Raisins
reduce inflammation. Now, these dried grapes
have a soothing anti-inflammatory effect
due to the salicylic acid that is found within them. But, BEWARE....
they are full of sugar, so you want to make sure to pay attention to your portion
size. What I like to do is sprinkle some raisins onto my salad, it tastes really good.
Fact #5: Bell peppers
contain a double dose of Vitamin C.
Bell peppers actually contain
two times more Vitamin C than the same quantity
of oranges. One of my favorite dishes of all
time is stuffed bell peppers- try it!
Fact #6: Some veggie are more nutritious
when cooked. Tomatoes, for example. Cooking them
increases the Lycopene which is known to
fight off some cancers. Good news, even pizza
has cooked tomatoes.
Fact #7: "Fruit" can be misleading.
Sometimes when you go to the store and buy fruit juices
or fruit yogurt it's not really containing
all that much fruit. So, you want to make sure that you're paying attention
to the variety
that you're buying. But, just to ensure try juicing your own juices
or adding fresh fruit to plain yogurt instead.
Fact #8: Minis
make you eat more. I'm talking about the little mini candies.
So, for those who think that they're doing themselves a favor by eating
the smaller bites are actually indulging 30 percent more
then if they just would have went with their favorite candy bar in the regular size.
So, a tip for you is, don't be afraid to indulge every once in a while
but, go for the regular sized one to prevent overeating.
Fact #9: Go for spicy.
Cayenne pepper and chile reduce your appetite
and activate your metabolism. That's due
to the capsacin that is found in these spicy foods.
So, try adding a dash of cayenne pepper to your
greens juice, or maybe fresh chili pepper flakes
to your homemade pasta sauce.
Fact #10: Mold on food. If you find mold
on bread, cheese or fruit it's not always best
if you just remove the mold and eat the rest of it. Sometimes the mold
spores can already spread to the rest of the food.
So it's best to just throw it all away. The only exception is
jam with a high sugar content. You can take a
spoon and remove the mold and still be safe to
eat the rest of it. Apples, bananas, pears, kiwis
and avocado have a really high-volume
of ripening gas, called ethylene, so you want to make sure that you
pay attention when storing other fruits and vegetables with those.
Although it's really common to store apples and bananas together, that
can actually make them mold faster. So, make sure you keep those apart from each other.
Now that you have these 10 Nutrition Facts,
I hope that you use them and implement them
into your healthy and fit lifestyle. Remember to tune in the entire month of
July for lots of fact on fitness and nutrition.
Check out last week's video.