Warrenton Masters Swim and Triathlon Program » nutrition

Garbanzo Beans

ctupitza — Wed, 23 Nov 2011 17:30:21 +0000

Garbonzo beans (also known as chickpeas) have a delicious nutlike taste and buttery texture. They provide a good source of protein that can be enjoyed year-round and are available either dried or canned.
Garbanzos are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, garbanzos’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, garbanzos provide virtually fat-free high quality protein. But this is far from all garbanzos have to offer. Garbanzos are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.

Almonds

ctupitza — Wed, 23 Nov 2011 17:29:59 +0000

A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive. In this study of 12 patients with elevated LDL cholesterol levels, a diet containing almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble fiber (in high amounts in beans, oats, pears) reduced blood levels of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions seen after only 2 weeks.
In addition to their cholesterol-lowering effects, almonds’ ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds’ monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.
In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 99 mg of magnesium (that’s 24.7% of the daily value for this important mineral), plus 257 mg of potassium.

Summer Squash

ctupitza — Wed, 23 Nov 2011 17:28:48 +0000

Promotes Optimal Health
Although not as potent as root vegetables like burdock, garlic or onion, squashes have been found to have anti-cancer type effects. Although phytonutrient research on squash is limited, some lab studies have shown vegetable juices obtained from squash to be parallel to juices made from leeks, pumpkin, and radish in their ability to prevent cell mutations (cancer-like changes).
Supports Men’s Health.
In research studies, extracts from squash have also been found to help reduce symptoms of a condition occurring in men called benign prostatic hypertrophy, or BPH. In this condition, the prostate gland becomes problematically enlarged, which can cause difficulty with urinary and sexual function. Particularly in combination with other phytonutrient-containing foods, squash may be helpful in reducing BPH symptoms.
Well-Rounded Cardiovascular Protection
The traditional nutrients provided by summer squash are equally impressive. Our food ranking system qualified summer squash as an excellent source of manganese and vitamin C and a very good source of magnesium, vitamin A (notably through its concentration of carotenoids, including beta-carotene), fiber, potassium, folate, copper, riboflavin, and phosphorous.

Spinach

ctupitza — Wed, 23 Nov 2011 17:28:05 +0000

We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been protecting himself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time. Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavor and is most readily available

Eggplant

ctupitza — Wed, 23 Nov 2011 17:27:28 +0000

In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin

Apples

ctupitza — Wed, 23 Nov 2011 17:26:44 +0000

According to the latest research, the old saying, “An apple a day keeps the doctor away,” is fact, not just folklore. The nutritional stars in apples-fiber, flavonoids, and fructose-translate into apples’ ability to keep us healthy.

Walnuts

ctupitza — Wed, 23 Nov 2011 17:24:32 +0000

This delicious nut is an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture. Walnuts’ concentration of omega-3s (a quarter-cup provides 90.8% of the daily value for these essential fats) has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis,and inflammatory skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.

Why are the EAAs so Essential?

ctupitza — Tue, 22 Nov 2011 15:30:48 +0000

by the Professionals at Fitness Nutrition The essential amino acids (EAA) are those specific amino acids that you need to consume in your diet because your body doesn’t naturally make them. If you slept through your college chemistry class, remember that amino acids are the building blocks of protein. So for any given protein that you consume, whether it is beef, chicken, eggs or beans, the amount of each specific amino acid differs. Most plant sources of protein for example do NOT have enough of the essential amino acids; that’s why they are incomplete proteins. And that’s why most athletes . . . → Read More: Why are the EAAs so Essential?