ExerciseHealthyNutrition.com
NUTRITION:
Yvonne Hendricks, CFN, CPT
Tel: 914-557-3120
Fax: 914-478-7145
email:
ybshy@verizon.net
Yvonne Hendricks, CFN, CPT

Nutritional Values:
Foods that abuse-The all American scene…
1 pound of T-Bone steak:                     2 cups of Pinto Beans
Calories:                 1394                           Calories:                1326
Carbohydrate grams:        0                     Carbohydrate grams:        242   
Fat grams:                 118.5                        Fat grams:                4.6
Protein grams:        76                               Protein grams:        87
Fiber grams:                0                            Fiber grams:                16
Potassium:                1248mg                     Potassium:                1870mg
4 ounces of light chicken w/o skin            1 can of Tuna in water
Calories:                216                                  Calories:                165
Carbohydrates:        0                                   Carbohydrates:        0        
Fat grams:                12.8                              Fat grams:                .83
Protein grams:        23.5                                Protein grams:        48.8
Potassium:                237                               Potassium:                518
Vitamin A:                115 IU                           Vitamin A:                130 IU
Calcium:                13mg                               Calcium:                20mg
1 cup of Potato                                        1 cup of Black-eye peas
Calories:                114                               Calories:                178
Carbohydrates:        25.7                           Carbohydrates:        29.9
Fat grams:                .2                              Fat grams:                1.3
Protein grams:        3.2                              Protein grams:        13.4
Fiber grams:                .66                         Fiber grams:                0
Potassium:                611 mg                     Potassium:                625 mg
Calcium:                11 mg                          Calcium:                40 mg
Magnesium:                51 mg                     Magnesium:                90.7 mg
Iron:                        12.2 mg                     Iron:                        3.5 mg
Vitamin A:                0                               Vitamin A:                580 IU        
Vitamin C:                30 mg                       Vitamin C:                28 mg
Investments
Now that you are being introduced to some basic nutritional choices, you may be asking yourself, all right how much is this new and improved
lifestyle going to cost me? Well, if you reference the same 4 equivalents from above and put a price tag on them, here’s what the cost difference is
:
1 pound of T-Bone steak:                         2 cups of Pinto Beans
Calories:                 1394                              Calories:                1326
Carbohydrate grams:        0                         Carbohydrate grams:        242        
Fat grams:                 118.5                          Fat grams:                4.6
Protein grams:        76                                 Protein grams:        87
Fiber grams:                0                              Fiber grams:                16
Potassium:                1248mg                       Potassium:                1870mg
Cost:                        $6.95 USA a pound     Cost:                        $1.69 USA
cha-ching:$5.26 saved in yo’ pocket
4 ounces of light chicken w/o skin               1 can of Tuna in water
Calories:                216                                     Calories:                165
Carbohydrates:        0                                      Carbohydrates:        0        
Fat grams:                12.8                                 Fat grams:                .83
Protein grams:        23.5                                   Protein grams:        48.8
Fiber grams:                0                                  Fiber grams:                0
Potassium:                237                                  Potassium:                518
Vitamin A:                115 IU                             Vitamin A:                130 IU
Calcium:                13mg                                 Calcium:                20mg
Cost:                        $1.29USA                       Cost:                        $.89
USA
cha-ching: $.40 saved in yo’ pocket
1 cup Potato                                                1 cup of Black-eye peas
Calories:                114                                Calories:                178
Carbohydrates:        25.7                             Carbohydrates:        29.9
Fat grams:                .2                                Fat grams:                1.3
Protein grams:        3.2                                Protein grams:        13.4
Fiber grams:                .66                           Fiber grams:                0
Potassium:                611 mg                        Potassium:                625 mg
Calcium:                11 mg                             Calcium:                40 mg
Magnesium:                51 mg                        Magnesium:                90.7 mg
Iron:                        12.2 mg                        Iron:                        3.5 mg
Vitamin A:                0                                   Vitamin A:                580 IU        
Vitamin C:                30 mg                            Vitamin C:                28 mg
Cost:                        $.45 USA                        Cost:                        $.25 USA
cha-ching: $.20 saved in yo’ pocket
Some of you may be saying, big deal on saving forty cents or even five bucks or so, but in times like this, it will add up after you calculate
a month’s worth of groceries. Now aside from the cost savings and the food value, you are definitely providing for yourself a more
nutritional food source if you compared all of the contents.  You can look forward to my column with more information on a regular basis
on all
vitamins and minerals but in the mean time, you can begin to feed yourself some of your own data just by looking at the back of
your food labels which show the ingredients.  It will give to you your daily requirements on all packages and if it doesn’t give to you the
ingredients or the break down of nutritional value, I suggest to stay away from the product. C’MON guys, if you owned a Convertible
BMW would you ever put just some ol’ regular fuel into it? And would you take time to polish and wax that BMW as often as you can? In a
sense, your body is an incredible, powerful, machine that requires proper nutrition, attention and care to drive and perform at the
optimum level.

* Keep in mind fat content when choosing protein sources. If you take that same T-bone steak and look at the fat gram content, fat
accounts for approx. 118 grams per serving. If fat is only suppose to account for 30% of our overall caloric percentage value, that t-bone
steak is looking too "fat" for consumption.  Too much fat will add to potential obesity, increase high cholesterol, hypertension and raise
glucose levels.  
So many of us love a few hot-dogs at a
cook out or sporting arena but did you
know that 1 beef frankfurter has 5.08
grams of the required protein grams for the
day?  You’d have to eat 11 frankfurters to
fulfill your protein requirements for one
given day but you need to remember
something; that same frankfurter also has a
lot of other stuff in it that your body
absolutely can’t stand, like 13.2 fat grams.  
So if each one of those dogs has that much
fat and you actually ate 11 hot-dogs to give
yourself the required protein, you’d be
overdosing on the fat grams because you
will have put into your body 58.2 more fat
grams than are required for your body,
thereby, causing an overdose total of 145.2
fat grams! Your body is not built to break
down these lipid fats fast enough and such
an intake may cause severe indigestion or
respiratory problems.  So the key is
moderation but also awareness to which
foods will serve you best.

Here’s a list of some equivalents that you’d
want to know while on your road to a
healthier lifestyle.  If you think that red
steak is a better or higher energy source,
think again when it is compared to a more
healthier choice like Pinto Beans. Check out
the comparison of fat and protein grams.
And if you think that chicken is better for
you than tuna, think again.  
CLICK HERE
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