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5. Supplementation: I will put it explicitly: don’t be suckers!Don’t even touch the chemical,man-made supplements!
�You can perfectly -and you should – receive all the necessary micronutrients from whole,real foods amply provided by mother nature.
�A real food is something much more complex than the total of its constituents.It is a unique combination of nutrients which work synergistically to satisfy our nutritional needs in the most efficient and idoneous way.
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You don’t have to part with your hard-earned money only to buy garbage that eventually will harm you!
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Eat abundant quantities of vegetables and if you have some money to spare go for organics.
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�6. And what should my nutrition base be?
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We have touched on this subject many times. Please take a look here:
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FITNESS/EXERCISE:NUTRITION TO BOOST YOUR RESULTS
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�I will limit myself here to the biggest no-nos and yes-yes:
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�Supportive nutrition:biggest no-nos
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-white flour
�-table sugar
�-high fructose corn syrup
�-artificial sweeteners
�-hydrogenated oils(trans fats)
�-sodas and all typical sugary refreshments
�-visible fat in red meats
�-processed meats and fish that contain sodium nitrite.Also sausages,hot dogs and the like
�- all candies and pastries
�-white bread
�-white pasta
�-white rice
�-fried oils
�-margarin
�-all foods that contain substantial amounts of monosodium glutamate
�-all deep fried foods:French fries,potato chips,doughnuts etc.They are full with acrylamide and trans-fats
�-all types of canned soups
�-mayonnaise and similar oily condiments and dressings
�-all commercial baked foods:biscuits,cookies,cakes,bagels,croissants etc.
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Supportive nutrition:biggest yes-yes
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-all kinds of vegetables in season.I eat broccoli nearly every day.
�-all fruits but in moderation due to their high sugar content.Prefer to take your antioxidants from vegetables which are nutritionally denser
�exceptions(you can eat more from these):cranberries and most types of berries,pomegranates.
�-whole eggs:you can eat at least two yolks/day.Yolk protein is really valuable.
�Additionally, yolk contains precious choline for your mind as well as lutein and zeaxanthin which can play a serious role in the prevention of macular degeneration.
�Don’t buy into the myth of high cholesterol! This myth has been debunked from the findings of multiple studies.
�Try to find omega-3 eggs. -sunflower and pumpkin seeds(I keep a reservation for flax seeds)
�- mixed raw nuts
�-avocados(they belong to fruits!)
�-extra virgin(cold pressed) olive oil
�-turkey and chicken breasts
�-low fat cottage cheese
-low fat plain yogurt with active live cultures.Avoid funny alternatives as frozen yogurt,yogurt with fruits and tons of artificial sweeteners etc.
�If you have a creative imagination you can try endless combinations with yogurt,raw nuts,seeds,fresh or dried berries etc.
�-wild fatty fish and especially the miraculous,humble sardines.
�Sardines are a real food treasure: they contain omega -3 fatty acids, the much rare coenzyme Q10,selenium,calcium,phosphorus ,iron,potassium vitamin D and premium quality protein.
�The best thing is that they contain practically zero mercury, a poison that has completely changed our tuna-eating habits.
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Don’t miss the next entry!It will be devoted to foods which are considered to be healthy but they aren’t .They are the food traps.
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End of 3rd part
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Chris Strogilis
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Civil engineer with postgraduate studies in MBA and Marketing.
christos@macon.gr
