Starchy List

Cereals, grains, pasta, crackers, snacks, starchy vegetables, and cooked beans, peas and lentils are starches. In general, one starch is:


. 1/2 cup of cooked cereal, grain, or starchy vegetable
. 1/3 cup of cooked rice or pasta
. 1 oz of a bread product, such as 1 slice of bread
. 3/4 to 1 oz of most snack foods (Some snack foods may also have
added fat)

Tips:

1. Most starch choices are good sources of B vitamins.

2. Foods made from whole grains are good sources of fiber.

. A serving from the bread list, on average, has 1 gram of fiber.
. A serving from the cereals and grains list or the crackers and
snacks list On average, has 2 grams of fiber.
. A serving from the starchy vegetables list, on average list,
has 3 grams of Fiber.

3. Beans, peas, and lentils are good sources of protein and fiber.

. A serving from this food group, on average, has 6 grams of
fiber.

More Tips:

1. Choose starches made with little fat as often as you can.

2. Starchy vegetables prepared with fat count as one starch and one fat.

3. For many starchy foods (e.g., bagels, muffins, dinner rolls, buns), a general
rule of Thumb is 1 oz equals 1 carbohydrate serving. However, bagels or
muffins range widely in size. Check the size you eat. Also, use the Nutrition
Facts on food labels when available.

4. Beans, peas, and lentils are also found on the meat and meat substitutes list.

5. A waffle or pancake is about the size of a compact disc (CD) and about 1/4
inch thick

6. Because starches often swell in cooking, a small amount of uncooked starch
will become a much larger amount of cooked food.

7. Most of the serving sizes are measured or weighed after cooking.

8. For specific information, check Nutrition Facts on the food label

Study shows long term Depression leads to visceral fat accumulation in the belly area

A new study published June 14, 2010, by the University of Alabama at Birmingham confirms the relationship between depression and abdominal obesity, which has been linked to an increased risk for cancer and cardiovascular disease.

During a 15-year period, those who started out reporting high levels of depression gained weight at a faster rate than others in the study, but starting out overweight did not lead to changes in depression.

The University researchers further called for additional attention to the treating of depression, as a means of helping prevent unhealthy physical changes.

Check out my TEAM.

We all met up in Vegas to do the USA.
I think she should've won instead of 4th place.



























This is my best friend Tad, without him none of this would be possible. Great guy!!!

First National Show (USA Championships 2010) Place Top 14.

This July I was honored to be a qualifier in a National USA Body Buliding show. Any National show is fun because the contestants are from all over the country and are the top competitors from their states. It was definitely a challenge and I am looking forward to do it again next year and do better.

Omega-3 Fatty Acids KILL Cancer Cells!

Omega-3 fatty acid found in fatty, cold water fish like salmon, sardines, herring, char, trout and nuts like walnuts, Brazil and pistachio have been show to reduce the size of tumors and enhance the positive effects of some chemotherapy drugs - this the result of a study from Mansoura University in Egypt.

Omega-3 It is a major component of brain gray matter and of the retina in most mammalian species and is considered essential for normal neurological and cellular developments. The researchers found that DHA (a component of Omega-3's) acts by reducing leukocytosis (white blood cell accumulation), systemic inflammation, and oxidative stress - all processes that have been linked with tumor growth

Drink Soda - Age Fast and Die Early The Message is Clear.

New research that indicated that statistically, those who drank "two sugar drinks a week" (such as soda, or the many popular varieties of 'speed in a can' so-called 'energy drinks' on the market, you DOUBLED your chances of dieing of pancreatic cancer.

That's a brutal statistic.

Now, more reasons to rediscover how much fun water can be. A paper published in the Federation of American Societies for Experimental Biology Journal has concluded that the phosphorous balance in our body, which is tipped WAY over the wrong way when we drink soda, or eat phosphate laden junk food, influences the aging process.

These researchers have found that high levels of phosphates accelerate signs of aging, and may also increase the prevalence and severity of age related disorders such as chronic kidney disease and cardiovascular calcification. It is also being implicated in sever muscle spasm and skin atrophy.

Isn't water looking so much more appealing? Add a little wedge of lime... or occasionally have some with bubbles in it. Make it fun, and give your body a chance to age gracefully and maintain it's strength and endurance.

First show of the year I participated took 4th. (2010 Atlantic States)

Me and Jay Cutlet, Mr. Olympia.