Many celebrities have nutritionists and personal chefs which assist them in their pursuit of nutritious eating. Eating healthy will enhance your appearance in so many ways. Your hair will be strong and shiny, your nails will be strong and long, your skin will be clear and youthful, and your body will be slender and fit. But what is even more important is you will be healthy and full of energy. Since those of us in the real world usually don't have all the resources as celebrities do we at CBSG have compiled the best nutrition tips for you!
Let’s face it. If we just eat whatever we want with no rhyme or reason we are going to wreck our health, sabotage our appearance and destroy our self- esteem. So why not eat healthy? We at CBSG like to take a realistic approach to nutrition. For example, if you are not dieting, why not eat nutitiously five days of the week and be a little more relaxed on the weekend. This article will provide you with everything you need to know so you can design a nutrition plan that works for you.
Know Thy Pyramid:
Like every good ancient Egyptian and modern mystic, it pays to have pyramid knowledge. (Sorry, we can’t help our corny jokes). Anyway, we are actually talking about the food pyramid here. The following information is based on general guidelines from nutrition experts. For more specific custom-tailored nutrition guidelines visit the "My Pyarmid" page of the USDA website by logging onto:
Let us refresh your memory:
at least 3 ounces a day. What to remember here: Always choose whole-wheat, whole-grain products and brown instead of white rice. There is such a thing as whole-wheat pasta. It’s just pasta without the bleach. Couscous is also a great source grains and is oh, so delicious.
3 to 10 servings a day. What to remember here: Yes folks, some nutritional gurus are now asking us to get a whopping 10 servings a day. The USDA recommends that you vary your veggies and try to get more dark leafy greens and orange veggies. It also recommends more dried peas and beans. See Sneaky Ways to get Your Fruits and Veggies.
2 to 5 servings a day. What to remember here: The whole fruit is always better than the juice. You can eat fresh, frozen, canned or dried fruit. Try to get a diverse varitey. See Sneaky Ways to get Your Fruits and Veggies.
2 to 3 servings a day. What to remember here: The best protein sources are: lean meat, chicken or fish (3 oz or less), legumes, low-fat dairy products and eggs, seeds, nuts or natural peanut butter (sparingly). Try Egg Beaters brand eggs as they do not contain the cholesterol-laden yolk. Pour about half a cup in a bowl and add a table spoon of Grey Poupon brand country Dijon mustard, then whisk and fry over some Pam brand cooking spray, to make a delicious omelet that is good with or without chopped veggies.
o Dairy products:
2 to 3 servings a day. What to remember here: Always choose low-fat or fat-free versions and take calcium supplements, such as Tums, for extra insurance against osteoporosis. Some great dairy finds: Simply Smart brand milk (the special pasteurization process makes the skim milk taste like 2% milk, and the 2% milk tastes like whole milk). I also love Lite and Fit brand yogurt smoothies and Polyo brand string cheese because they are both portable and delicious.
Eat sparingly. What to remember here: It is recommended to get about 1 or 2 tablespoons of fat each day. Margarine is no longer thought to be any more nutritious than butter so it’s a matter of preference. Of all your oil choices, olive oil is absolutely the healthiest. See Five Healthiest Oils.
Nutrition Crash Couse:
Let’s make it simple. Try to stick to the pyramid prescription as far as how much you should eat of dairy, protein, grains, fats and fruits and veggies. Obviously, you are not going to eat this way every day, because of parties, holidays, and trips to the movie theatre, but try to eat this way most days of the week. You should also limit alcohol: if you must drink, red wine is your best bet. And of course, don’t smoke. Undo some of the damage by taking a mulitvitamin supplement, drinking at least 2 quarts of water a day and by consuming as many of the following nutrition-filled foods as often as possible: oats, flax seed, hot peppers, sweet potatoes, grapes, cabbage, cauliflower, black-eyed peas, chickpeas, kidney beans, lima beans, blueberries, broccoli, carrots, fish, nonfat milk, nuts, onions, garlic, oranges, tomatoes, cranberry juice, strawberries, mangoes, papayas, brown rice, bananas, asparagus, peppers, soy, prunes, olive oil, cabbage and yogurt, raspberries, guavas, avocadoes, leafy greens, cucumbers, and “green drinks containing wheatgrass”. Something for everybody!
Great Nutrition Secrets:
o Tea Time: It’s time for you to do like the British, and make tea breaks a regular part of your day, or you will really be missing out on a marvelous health benefit. Tea contains polyphenols, powerful antioxidants that fight cell damage. Green tea contains the most antioxidants and black tea kills the bacteria that causes gum disease in addition to providing antioxidants. This just in: A red tea, called rubios is purported to contain even more antioxidant power than green tea! Tea can give you nutrition, weight loss assistance and energy in one fell swoop!
o Mooove to Milk: You need to consume at least 2
servings of milk products a day. Women need at least 1000 mg a day. A cup of chocolate milk will provide you with 1/3 of that recommendation. If you are not crazy about dairy, meet your quota with calcium supplements, like Tums. (Recent research shows that calcium supplements ward off symptoms associated with PMS).
o Don’t Deep-Fry: Broiling, baking, microwaving and steaming are better options.
o Flavor Fix: Rely less on butter and salt for flavor, and more on herbs, spices, lemons, or olive oil. Try Mrs. Dash.
o Sugar Substitute: Use sugar as infrequently as possible. Try Splenda, a sugar substitute made from real sugar.
o Fresh Is Best: Use fresh foods whenever possible. Organic is even better!
o Steam Dream: Steam or microwave veggies instead of broiling or cooking to prevent vitamin loss.
o Love Low-fat: Substitute low-fat milk, cheese and sour cream for their fattening counterparts. When you bake, substitute ½ of the amount of butter the recipe calls for with moist healthy ingredients, such as applesauce or buttermilk. You won’t miss it!
o Cheese Fiend Fix: If you are a cheese fiend, check out feta or goat cheese. Both have lower amounts of fat. Sprinkle feta cheese on your salad or spread goat cheese on your bagel. We love to chop up tomatoes, cucumbers, and green onions, throw them in a big bowl with some feta cheese crumbles, stuff the mixture into whole wheat pita bread pockets and top it off with a sauce made of plain yogurt, a little ketchup, a little lemon juice, and a little fresh garlic. It is so delicious and healthy!
o Get Skinny: For optimal nutrition and a slender celebrity figure choose skinless, lean meats.
o Magnificent Marinara: Cut down on creamy sauces. Order your pasta with marinara instead of Alfredo sauce. For extra nutrition, add chopped up veggies to your sauce.
o Refreshing Dessert: Order fruit desserts or sorbet instead of pies and cakes. The nutrition content of the fruit in pies and cakes is nominal and the fat and sugar overpower any health benefits anyway.
o Egg Swap: Substitute egg yolk with double egg whites or with Egg Beaters.
o Nutrition Gone Pro: Learn as much as you can about eating right for your specific needs. You might want to consult a nutritionist. Find a registered dietician in your area by logging onto eatright.org. This professional can not only assist you by creating a customized nutrition plan, but can help you lose weight and gain energy, as well!
o Showers for Your Inside: If you start drinking at least 8 servings of 8 oz of water a day you will notice a big difference in how you look and feel: Suddenly you look well rested, your skin is clearer, you have boundless energy, and your urine is almost clear! It is worth the effort. Here are some tips for making it a more convenient endeavor: Buy a Rubbermaid 2 quart pitcher with snap-shut top. This holds 8 cups. You can take this to work and just pour the water into cups. This way you are carrying your entire day’s supply with you. If you don’t like plain old water, try lemon slices in your water. Or try a sweetener like Crystal Light. This sweetener comes in canisters. Each canister holds four or more little tubs. One tub flavors your entire 2 quart pitcher! How’s that for convenience…no measuring!
o Super Supplements: No matter how nutritious your diet, a multivitamin ensures that you are getting adequate amounts of essential vitamins and minerals. With so many on the market, how do you pick one? The bottom line: Although touted by countless manufacturers and health book authors, it is best to steer clear from mega-dose vitamins, at least until more research is in. The problem is that the Food and Drug Administration is not responsible for testing the claims of vitamin and mineral manufacturers and therefore many mega-dose vitamins are on the market. For certain people, mega doses of vitamins and minerals can be toxic. To ensure that you are getting enough but not too much of a good thing, take a multi-vitamin designed around the Recommend Daily Allowance (quantities deemed to be necessary and safe by the government) such as Centrum or One A Day.
You have probably heard about the benefits of the herb ginseng for producing energy, and ginkgo biloba in aiding mental clarity. Who wouldn’t like more energy and the ability to think clearer? But here we have the same problem, the Food and Drug Administration does not have to evaluate the claims of manufacturers of these products either. However, in clinical study after clinical study, these two herbs have been found to live up to their claims. To get these two herbs in a safe quantity, check out Centrum Performance, available at Drugstore.com. Centrum Performance is a multivitamin and nutrition supplement designed for people who need extra physical and mental energy. Besides the standard multivitamin format, Centrum Performance adds ginseng, ginkgo biloba and extra B vitamins, also essential for mental and physical energy, to the mix. Nutrition, brain power and energy in one pill? I am sold!
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