The Shredded Chef: 114 Recipes for Getting Ripped and Healthy by Michael Matthews

Author:Michael Matthews [Matthews, Michael]
Language: eng
Format: epub, mobi
Publisher: ePub Bud (www.epubbud.com)
Published: 2012-04-17T16:00:00+00:00

Your body requires many different things to function optimally. It can’t look and feel great on protein and carbs alone. You need calcium to ensure your muscles can contract and relax properly. You need fiber to help move food through the digestive tract. You need iron to carry oxygen to your cells and create energy.

There are many other “little helpers” that your body needs to perform its many physiological processes, and fruits and vegetables contain many vital nutrients that you can’t get from vitamin supplements. By eating 3–5 servings of both fruits and vegetables per day, you enjoy the many benefits that these nutrients give to your body, such as lowering your risk of cancer, heart disease, diabetes, and many other diseases.

This isn’t hard to do, either. A medium-sized piece of fruit is one serving, as is half a cup of berries. A cup of greens is a serving of vegetables, as is half a cup of other vegetables.

Fruit juices, however, are another story. While they may seem like an easy way to get in your daily fruits, they are actually not much more than tasty sugar water. Not only do most fruit juices have sugar added, but the juice has also been separated from the fruit’s fibrous pulp, which slows down the metabolism of the sugars. Without that, the juice becomes a very high-glycemic drink. You’re better off drinking water and eating whole fruit.

The exception to this is creating juice using a juicer or blender to grind up the entire piece of fruit, removing nothing. This, of course, is no different than chewing up the fruit in your mouth.

Fruits widely recognized as the healthiest are apples, bananas, blueberries, oranges, grapefruit, strawberries, and pineapples.

Vegetables often recommended as the healthiest are asparagus, broccoli, spinach, sweet potatoes, tomatoes, carrots, onions, and eggplant.

PLAN AND PROPORTION YOUR MEALS PROPERLY

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