5 Fit Facts That May Make You Want to Eat Sushi

5 Fit Facts on Eating Sushi. Investing in Fitness. Image Designed in PicMonkeyI’ve been eating sushi more often lately. It tastes good, fills me up, and is affordable for the kind I tend to get. I’ve also heard it’s pretty nutritious. So I today I decided to find out more about the health benefits of sushi and pass on some facts:

1. Nori, the sushi used on the outside of sushi rolls is low in calories and high in vitamins A, B-6, and C,*,  high in minerals like iodine (which helps hormones function properly) as well as magnesium, calcium, and iron as well as being high in antioxidant phytonutrients and folic acid,** and  may reduce blood pressure* and boost metabolism***

2. Though the nutritional value will differ depending on selection, fish in general provide high quality protein and are low in calories, fats, and cholesterol.**

3. Omega-3 fatty acids, which can improve cholesterol levels, lower blood pressure, and decrease the risk of abnormal heart rhythms, are especially high in salmon and also elevated in mackerel, lake trout, herring, and tuna.**

4. Though high in sodium,** soy sauce (often served with sushi) is low in calories,* high in iron and protein, and may aid digestion and help kill colon bacillus.***

5. The rice vinegar used in making sushi has antibacterial affects and may lower blood pressure.***

I hope you’ve enjoyed these fit facts about the health benefits of sushi. If you did, please pass the information on to others who may benefit via the social sharing buttons of your choice. If you would like further information on sushi, check out the Sources section below. While finding these facts,  I also came across some helpful tips on how to eat sushi, which you can read here.

 

What is your favorite type of sushi? Let me know in the comments below. 

 

 

Sources

*What are the Health Benefits of Sushi? on Livestrong.com

**Sushi: Health Benefits and Risks on C Health

***Seven Reasons to Eat Sushi Other than Because it Tastes Great on RocketNews24

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Staying Hydrated: 5 Tips to Help You Drink Enough Water Daily

Staying Hydrated: 5 Tips to Help You Drink Enough Water Daily on Investing in FitnessDo you drink enough water daily? The recommended daily amount of water for an individual to drink is about 3 liters, although you might need a bit more if you exercise. While you can get water in your food through fruits and vegetables, and even teas and coffee can count toward your water intake, most of your water intake should come from actual water.

Sometimes it may seem hard to drink the recommended amount, so today I’m sharing 5 tips to help you drink more water. These are all things I’ve done myself and that I’ve found helpful in getting me up to, and sometimes past, 3 liters of water a day.

1. Take ten gulps of water whenever you drink water before you put down your bottle or glass. I started doing this on the advice of Chris Powell from his book Choose to Lose, the only exception being that I take fewer sips during exercise, and have found it to be a helpful way to drink more water more quickly.

2. Drink from large water bottles. If drinking several glasses or small bottles of water a day sounds daunting, it might help to consider that your daily intake can be as small as two bottles, if you drink from 1.5 liter bottles. I have started doing this since we moved to Germany where I have seen them readily available. This cuts down on waste compared to smaller bottles and  is easier to carry than several bottles as well. If you live somewhere that tap water tastes good or have a good water filter, you could also carry a large, refillable water bottle.

3. Keep a water bottle next to you during the day and at night. If I have water next to me, I’m more likely to reach for it when I’m thirsty, feel a tickle in my throat, start coughing, etc. If I have it readily available and follow #1 above, I can get through a fair bit of water.

4. Add natural flavor to your water with fruit. Some people don’t like the taste of plain water. I used to be one of them. Even though I drink plain water most of the time now, I still prefer a flavored drink with a meal. Two options I’ve tried that you may like are to add fresh lemon and to add fresh cucumber. I’ve also heard of adding fresh orange slices and frozen berries, which I might try soon.

5. Drink carbonated water. If you’re one of those people who is used to drinking soda with meals, you might consider switching it out for carbonated water, which you can flavor as suggested above. This way you get the sensation of carbonation and some flavor to your beverage, without all the artificial sugar and calories.

I hope these 5 tips help you stay hydrated and get in the recommended daily water intake. If you like this article, please subscribe to get future updates and pass this post along via one of the sharing options below.

What do you do to help you get enough water, or what seems to be an obstacle for you in getting enough water? Please share in the comments below.

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Book Review: Real Food Therapy Guide

Book Review: Real Food Therapy Guide image via True Health Unlimited siteWhile I don’t suffer from the majority of the afflictions covered in The Real Food Therapy Guide, I read the whole book in one sitting. Over twenty different types of afflictions are covered. Each has an overview of what the affliction is and its common symptoms. Next the foods which may help to consume or avoid are reviewed in Western and Eastern perspectives. My knowledge of nutrition is not as extensive as the author who has a Master’s in Nutritional Science, but from other nutrition articles and books I have read, I recognize some of the same information and his knowledge appears to be accurate.

Almost every statement was linked to a source,  and one could easily double check to verify, do their own followup research, and of course check with a doctor before trying the methods.  I recommend everyone have a copy of this book. At the time of this writing, one can obtain a free eBook version through True Health Unlimited by signing up for their free nutrition newsletter. The book is also available for purchase in paperback version through Amazon.

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Determining Daily Caloric Needs With the Harris Benedict Equation

dig deeperI had never really worried about counting calories before Insanity, but since I’m working out almost daily I need to make sure I get the right number of calories. I used the Harris Benedict Equation to find out what my calorie intake should be. I first came across it in the Elite Nutrition book that comes with Insanity but have since read about it in several places. If you’re interested in going right to the source, J. Arthur Harris and Francis G. Benedict published the paper A Biometric Study of Human Basal Metabolism about their findings in 1918 which is archived and free to view here.

Basically, the Harris Benedict Equation calculates your BMR (basal metabolic rate), which is the amount of calories you’d need if you were completely sedentary, and then multiplies it by your activity level to determine your caloric needs, or how many calories you need to consume per day. One thing that is mentioned elsewhere but not in the Elite Nutrition book is that the lack of accounting for lean mass means the equation will over estimate your needs if you are overweight and under-estimate them if you are very muscular.

The first step is to find your BMR. Men and women must use a separate equation. The number you arrive at is how many calories you need to maintain your current weight without exercising.

For women: 655 + (4.35 x Weight in Pounds) + (4.7 x Height in Inches) – (4.7 x Age in Years)

For men: 66 + (6.23 x Weight in Pounds) + (12.7 x Height in Inches) – (6.8 x Age in Years)

If you use metric measurements, the numbers to use for the above portion are a little different and can be found here.

Whichever method you used above, you multiply the number you got by your activity level according to the following list:

Sedentary-Little to No Exercise- 1.2
Lightly Active-Light Exercise (1-3 days a week)-1.375
Moderately Active-Moderate Exercise (3 to 5 days a week)-1.55
Very Active-Hard exercise (6 to 7 days a week)-1.725*
Extremely Active-Hard daily exercise and/or a physical job-1.9

*The Elite Nutrition book says 1.7 but everywhere else has said 1.725 so this is what I would use.

Generally, if you are doing Insanity you would pick Very Active, but if you’re not doing it daily you might use Moderately Active. If your goal is to maintain your weight while exercising, then this number is the number of calories to consume per day.

Now, if you want to lose or gain weight, this is where information starts to differ. The Elite Nutrition book says to subtract 500 calories a day if you want to lose weight and add 250 to 300 calories a day if you want to gain weight. Several other places such as Skinnybulkup.com advise adding 500 calories a day if you want to add about a pound a week.

To show you the Harris Benedict Equation in action, I’ll give you my calculations.

655 + (4.35 x 120 pounds) + (4.7 x 67 inches ) – (4.7 x 27)= 1365 calories to maintain weight without exercise.

Since I am doing Insanity 6 days a week it’s 1365 calories x 1.725 = 2355 calories (rounded up to the nearest decimal). Because I currently want to maintain this weight, this is the number of calories I’m shooting for. If I decide I want to develop muscle beyond that, I’d need to gain weight so I’d add 250 to 500 calories and need 2605 to 2855 calories per day.

If your weight, goals, or activity level change then you may need to recalculate your needs. Make sure to keep up with it so your body gets all the calories you need. Of course this advice is not intended to substitute advice from your doctor and/or nutritionist and is not a complete picture of what is required for proper health. But now that you know about the Harris Benedict Equation and how to use it, I hope this will give you a starting point to understanding your daily caloric needs.

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