What is a High Volume, Low Density Food?

A dish of brussel sprouts is a great example of a high volume, low density meal. Tonight, I roasted Brussels sprouts mixed with chunks of chicken breast. A good example of a low volume, high density food is a scoop of ice cream.

A half-cup of brussel sprouts has 28 calories, 2 grams of protein, 6 gms of carbohydrates, and 2 gms of fiber. It exceeds the daily recommended amount of Vitamin K, and it has good amounts of Vitamin C, Vitamin A, Folate and Manganese. On the other hand, a half-cup of ice cream contains 140 calories, 7 gms of fat, 3 mg of cholestrol, 17 gms of carbohydrates, and 14 gms of sugar. It is high in calories, low in nutrients and high in sugar.

Between these two foods, which would you consider the most healthy? If you said brussel sprouts, every major health authority would agree with you. Getting high volume, low density foods in your daily eating routine will pay mad dividends to your lifelong health and well-being.

Try roasting brussel sprout. Before putting the mixture in the oven, lightly coat them with olive oil and added Italian spices. This is a delicious low carb, high fiber and high protein meal that takes only 30 minutes to make.

The Perfect Snack

Veggie Snacks

This zip lock bag of vegetables is always available in my refrigerator. When I desire a snack, I usually go for this bag. It’s typically filled with broccoli florets, cherry tomatoes, celery, cauliflower, and sweet peppers.

Fresh vegetables are full of nutrients, fiber and bulk, but they are low in calories. A cup of these vegetables keep me satisfied for hours. Plus, you can easily store and eat them anywhere. I recommend that you prepare several bags at a time, maybe 10. This way, you’ll always have some on hand to grab as you go out the door.

Reaching Your Weight Loss Goals

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HOW MUCH CARDIO DO YOU NEED TO LOSE WEIGHT PROPERLY ?

This most common weight loss question focuses on the amount of cardio exercise needed to lose weight on a consistent basis. My answer is very little. That goes counter to most of the information you have heard. The general perception is you must knock yourself out to get any decent weight loss results. Shows like the Biggest Loser reinforce this erroneous notion. This may be one of the reasons you feel hestitant to start a weight loss program. Luckily for you, I’m here to put your mind at ease.
Keep in mind that the primary purpose of cardio exercise in weight loss is creating a calorie deficit. So, walking for 1/2 hour burns about 120 calories, which is about the same as a moderate half-hour session of weight training. If you walk for 1 hour, you get the same benefit of a 1/2 hour of running without the trauma to your joints. To put it simply, if you commit to walking 1/2 to 1 hour for 3 to 4 days a week, you will see a difference in your weight loss efforts. If you have trouble walking, ride a bike (road or stationary), or use an arm cycle.

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