Eat Some Nuts For Their Fat Content!
Eat fat you say? Now why on earth would I want to do a stupid thing like that? I was told not to eat fat, because it will pack on lots of weight, and also because it's bad for me. So why should I eat fat?
The fat I am talking about eating is Monounsaturated fatty acids. These types of fat are found in vegetable and nut oils. These type of fats, appear to reduce blood levels of (LDLs) low-density lipoproteins, or what we like to call "bad cholesterol."
Another thing about them, is that they also maintain levels of (HDL) high-density lipoproteins. The recommended intake of these fats should be kept around 10-15% of your total caloric intake. I like to get my fat intake from nuts, more than anything.
I usually add 1/4 of a cup of shelled Walnuts (Polyunsaturated) to my oatmeal in the morning. 1/4 of a cup of Walnuts has 210 calories, and about 24g of Fat. Almonds, are an excellent source of not only fat, but calcium, fiber, and Vitamin E. Pistachios have more fiber than broccoli, and Brazil nuts have more calcium than milk.
As you can see, not only are nuts a very good source of "good fats," they are also high in many other things too. Yes, they are high in calories, but if you eat them instead of other fats, you will get great health benefits from them without gaining those extra pounds.
Why We Need Water, Vitamins & Minerals.
Why do we need 64 oz of water? Because it is involved in every function of the body Including transporting nutrients, and waste products, helping with the digestive, absorptive, circulatory, and excretory functions, as well as utilization of the WATER soluble vitamins.
It is also used to maintain proper body temp. Now if you use creatine, like I do, and many bodybuilders, and athletes, you need 120oz of H20. And remember your body can get dehydrated before you know it. Especially with intense exercise.
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Don't Neglect The Importance Of Water.
Check Out More Of Bodybuilding.com's Comic: Brawn's Gym.
Now as for vitamins, you might say, hey, I get 100% of the RDA (Recommended Dietary Allowances), or DV (Daily Value) through out the day when I eat. Well, this may be correct. Then why supplement with vitamin and mineral pills? Because what is recommended is only a bare minimum required to ward off vitamin deficiency diseases.
What they do not account for are the amounts needed to maintain maximum health, rather than borderline health. Scientific studies show that taking dosages of vitamins above the RDI's (Reference Daily Intakes) helps our bodies work better.
The RDI's, therefore are not very useful for determining what our intake should be. ODIs (Optimum Daily Intakes) are more like it. Now when someone asks why you should take a multivitamin/mineral, you can tell them that you need them for optimum health.