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Wednesday, February 12, 2020

*** Healthy Food Chart/Supplements/Target Heart Rate Table *** {356}

I thought in this post, I would make a small list of things that you should be eating for optimal health. A strong body is just as important as a strong mind, and you need both, if you're going to achieve your GOALS and Dreams! I'm also a Certified personal trainer, and am passionate about health and wellness, and wanting others to be able to maximize their abilities. If you're having health problems, it's really tough to focus on the task at hand, whatever that may be, Even if you're not Running a small business. It's just as important weather you're a bank manager, or a Restaurant server. you always want to be at your best, and let's face it, Life is very short. Just in the last few months, I've lost several family/friends, and I want to do whatever I can to make peoples lives, just a little bit better if possible. That's why I created my blog, So i could get myself out there for the masses! If you would like to talk, my contact info is posted all over my blog!  Too your health and wellness!



{*FOOD CHAIN*}


(Protein)- Chicken, Eggs, Lean Beef, Lean Pork, LowFat Dairy, SeaFood, Turkey

(Vegetables)- Asparagus, Broccoli, Brussel Sprouts, Cauliflower, Green Beans, Onions, Peppers, Sweet Potatoes, Zuchini

(Healthy Fats)- Almonds, Canola Oil, FlaxSeed Oil, Macadamia Nuts, Olive Oil, Peanut Butter, SoyBean Oil, Walnuts

(Whole-Grains)- Brown Rice, Oats, Quinoa, Whole-Wheat Bread, Whole-Wheat Pasta  (COMPLEX CARBS- PRE-WORKOUT)

(Fruit)- Apples, Blackberries, Blueberries, Cherries, GrapeFruit, Mangoes, Peaches, Pomegranate

(Fast Carbs)- Angel Food Cake, Cereals (not whole grain), Gummi Candies, Jelly, Sorbet, Sports Drinks, White Bread (SIMPLE CARBS-POST WORKOUT)

(Protein Supplements)- Arganine, BCAA's- Branch Chain Amino Acids, Casein, Egg White, Milk, Soy, Whey

(Specialty Supplements)- Beta-Alanine, Caffeine, Carnitine, Creatine, FishOil, ZMA-(Zinc Monomethionine Aspartate)


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{*UNDER THE SEA}


-Fish (6 oz. cooked)         - CALORIES-           -PROTEIN- (G)           -FAT- (G)             -OMEGA-3S (G)


1) Mackerel, Mixed species         342                   44                                17                                 3.4
2) Herring                                     345                   40                                20                                 3.5
3) Salmon Atlantic farmed            350                  38                                21                                 3.6
4) Salmon, Chinook                      392                  44                               22                                  3.5
5) Salmon, sockeye                      368                  46                               18                                  2.4
6) Salmon, canned pink                232                  40                                 8                                     2
7) Sardines, canned                      354                  42                               20                                     1
8) Shark                                         260                  42                              10                                  1.8
9) Trout                                          324                   46                             14                                     2
10) Tuna, canned, white                218                   40                               5                                   1.4
11) Swordfish                                 264                   43                               9                                   1.4
12) Sea bass                                  210                   40                              4                                   1.4
13) Halibut                                      238                   45                              5                                      1
14) Crab, blue                                173                    34                              3                                      1
15) Lobster, spiny                           245                    45                             3                                      1
16) Tuna, fresh or frozen                236                    51                             2                                   0.5
17) Oysters, pacific                         278                    32                             8                                   2.4
18) Tuna, canned, light                   197                    43                             1                                    0.5
19) Shrimp                                      168                    36                             2                                   0.6
20) Haddock                                    190                   41                           1.6                                   0.4
21) Catfish                                       258                    32                          14                                   0.4
22) Tilapia                                        218                    44                            5                                   0.4
23) Cod, atlantic                              178                     39                            2                                   0.3
24) Mahi Mahi                                  186                    40                            2                                   0.2



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{*TARGET HEART RATE TABLE*}



The heart rate you should maintain is called your target heart rate. If you are in good health, you need to set a target zone for the heartbeat, according to your age. Your target zone should be 60% to 75% of your maximum heart rate. Your maximum heart rate is usually 220 minus your age. However, the above figures are averages and should be used as general guidelines. Take your pulse during your exercise to determine your heart rate: Put the first and second finger of your right hand on the radial artery of the inner wrist of your left hand. Count the number of beats in 30 seconds and multiply by 2 (equals heartbeats per minute). Take your pulse 5 minutes into your exercise, and again just before ending it.




Target Heart Rate Table
AgeMaximum Heart Rate
Beats per minute
(220 minus your age)
Target Zone
60%
Target Zone
75%
50170102127
5516599123
6016096120
6515593116
7015090113




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“Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.”
– Charles F. Kettering




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