Nutrition:

A simple guide to proper eating.

Welcome friends to the "Nutrition" section of Get-Into-Cycling.com The overall benefits of bicycling or exercising in general cannot be emphasized enough. Better circulation, better appetite, weight loss and helping in reducing stress are just some of the positive outcomes of bicycling and exercising.

In this section, we will give some healthy suggestions that are based on our experiences. Further, as these are based on our personal diet experiences, we will only suggest foods that we tried. Again, we do not claim to be an "authority" on the subject so, use this as a reference guide and not a prescription.

- Look for sources of carbohyrates. Examples: Whole wheat breads, granola bars/cereals, raisin bread, baked potatoes, pasta, rice and moist fruits.

- Look for sources of proteins. Examples: Chicken, lean meats, boiled egg white, cottage cheese, baked beans and tofu.

- Types of drinks. It is very important to keep yourself hydrated. Especially, when engaged in high intensity activites such as cycling. Examples: Low sodium sports drinks and water. Avoid sodas and highly sweetened drinks.

- Take multi-vitamins, particularly vitamin C.

Finally, remember to fuel-up 1 to 2 hours before any bicycling activity and maintain hydration and consumption of energy foods while engage in the activity.

For some tasty recipes that both satisfy your hunger and provide good nutrition benefits for you, don't forget to check out our "Yummy Stuff" page.

Also, please check out our friends at Alka Power Alkaline Water about the benefits of alkaline water for your overall health.

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Benefits of fruits and vegetables

We all know that fruits and vegetables are healthy for us and provides us with good nutrition. But do we know exactly how they help us? In this section, let's take a look at all the benefits that fruits and vegetables have to offer:

**Warning: Even thought fruits and vegetables are a great source of nutrition, certain foods also pose a possible allergy risk. Check with your doctor or a nutrition specialist if you have any specific questions or concerns regarding the effects of certain foods on your overall health.

Additionally, the nutrition that these specific foods provide are greatest when eaten in their natural, raw, uncooked state. Preparation and cooking of some of these foods may weaken its potential benefits (example: using the apples in a pie or adding sugar/salt during cooking.).

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Apples: Protects your heart, prevents constipation, blocks diarrhea, improves lung capacity & cushions joints. "An apple a day, keeps the doctor away!"

Apricots: Combats cancer, controls blood pressure, saves your eyesight, shields against Alzheimer's & slows aging process.

Artichokes: Aids digestion, lowers cholesterol, protects your heart, stabilizes blood sugar & guards against liver disease.

Avocados: Battles diabetes, lowers cholesterol, helps stops strokes, controls blood pressure & smooths skin.

Bananas: Protects your heart, quiets a cough, strengthens bones, controls blood pressure & blocks diarrhea.

Beans: Prevents constipation, helps hemorrhoids, lowers cholesterol, combats cancer & stabilizes blood sugar.

Beets: Controls blood pressure, combats cancer, strengthens bones, protects your heart &aids weight loss.

Blueberries: Combats cancer, protects your heart, stabilizes blood sugar, boosts memory & prevents constipation.

Broccoli: Strengthens bones, saves eyesight, combats cancer, protects your heart & controls blood pressure.

Cabbage: Combats cancer, prevents constipation, promotes weight loss, protects your heart & helps hemorrhoids.

Cantaloupe: Saves eyesight, controls blood pressure, lowers cholesterol, combats cancer & supports immune system.

Carrots: Saves eyesight, protects your heart, prevents constipation, combats cancer & promotes weight loss.

Cauliflower: Protects against prostate cancer, combats breast cancer, strengthens bones, banishes bruises & guards against heart disease.

Cherries: Protects your heart, combats cancer, ends insomnia, slows aging process & shields against Alzheimer's.

Chestnuts: Promotes weight loss, protects your heart, lowers cholesterol, combats cancer & controls blood pressure.

Chili peppers: Aids digestion, soothes sore throat, clears sinuses, combats cancer & boosts immune system.

Figs: Promotes weight loss, helps stops strokes, lowers cholesterol ,combats cancer & controls blood pressure.

Fish: Protects your heart, boosts memory, protects your heart, combats cancer & supports immune system.

Flax: Aids digestion, battles diabetes, protects your heart, improves mental health & boosts immune system.

Garlic: Lowers cholesterol, controls blood pressure, combats cancer, kills bacteria & fights fungus.

Grapefruit: Protects against heart attacks, promotes weight loss, helps stops strokes, combats prostate cancer & lowers cholesterol.

Grapes: Saves eyesight, conquers kidney stones, combats cancer, enhances blood flow & protects your heart.

Green tea: Combats cancer, protects your heart, helps stops strokes, promotes weight loss & kills bacteria.

Honey: Heals wounds, aids digestion, guards against ulcers, increases energy & fights allergies.

Lemons: Combats cancer, protects your heart, controls blood pressure, smooths skin & stops scurvy.

Limes: Combats cancer, protects your heart, controls blood pressure, smooths skin & stops scurvy.

Mangoes: Combats cancer, boosts memory, regulates thyroid, aids digestion & shields against Alzheimer's.

Mushrooms: Controls blood pressure, lowers cholesterol, kills bacteria, combats cancer & strengthens bones.

Oats: Lowers cholesterol, combats cancer, battles diabetes, prevents constipation & smooths skin.

Olive oil: Protects your heart, promotes weight loss, combats cancer, battles diabetes & smooths skin.

Onions: Reduce risk of heart attack, combats cancer, kills bacteria, lowers cholesterol & fights fungus.

Oranges: Supports immune systems, combats cancer, protects your heart, & straightens respiration.

Peaches: Prevents constipation, combats cancer, helps stops strokes, aids digestion & helps hemorrhoids.

Peanuts: Protects against heart disease, promotes weight loss, combats prostate cancer & lowers cholesterol.

Pineapple: Strengthens bones, relieves colds, aids digestion, dissolves warts & blocks diarrhea.

Prunes: Slows aging process, prevents constipation, boosts memory, lowers cholesterol & protects against heart disease.

Rhubarb: Makes intestines slick, cleans you out, softens stools & eliminates gas.

Strawberries: Combats cancer, protects your heart, boosts memory & calms stress.

Sweet potatoes: Saves your eyesight, lifts mood, combats cancer & strengthens bones.

Tomatoes: Protects prostate, combats cancer, lowers cholesterol & protects your heart.

Walnuts: Lowers cholesterol, combats cancer, boosts memory, lifts mood & protects against heart disease.

Water: Promotes weight loss, combats cancer, conquers kidney stones & smooths skin.

Watermelon: Protects prostate, promotes weight loss, lowers cholesterol, helps stops strokes & controls blood pressure.

Wheat germ/Wheat bran: Combats colon cancer, prevents constipation, lowers cholesterol, helps stops strokes & improves digestion.

Yogurt: Guards against ulcers, strengthens bones, lowers cholesterol, supports immune systems & aids digestion.

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Good nutrition starts by first knowing what to eat and, secondly, knowing what the benefits are of what you're eating. This will help you in making the right choices for your individual nutritional needs. Eat healthy and enjoy the ride!

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