| Who's sexier - Jennifer Lopez or Olive Oyl | | | | cholesterol, too. Those healthy omega 3 fatty |
| from the old Popeye cartoons? Most people | | | | acids that you're always hearing about are |
| would emphatically reply, "J-Lo!" Some of us | | | | polyunsaturated fats. Salmon, fish oil, and |
| are naturally endomorphs, and have difficulty | | | | corn, soy, safflower and sunflower oils are |
| losing weight. At the other end of the | | | | high in polyunsaturated fats. Dip your |
| spectrum are ectomorphs, who are thin and | | | | whole-grain bread from a local baker in |
| actually have trouble gaining weight. Being | | | | gourmet olive oil! Make a big, creamy batch |
| skinny can be emotionally difficult. That may | | | | of guacamole from hearty avocados--throw in |
| be hard to believe, especially for women, | | | | some chunks of tomato and onion. These are |
| given our current "thin-is-in" culture of | | | | delicious, healthy, high-calorie foods for |
| beauty. Others who may want to gain weight | | | | weight gain! Avoid bad fats, as they |
| include body builders and those who are | | | | instigate heart disease and certain types of |
| overcoming eating disorders. | | | | cancer. The bad guys are saturated fats and |
| | | | trans fats. Saturated fats raise LDL and |
| The idea behind gaining weight is not to | | | | total cholesterol; they're found primarily in |
| become obese of course - so fast food is | | | | animal products, including meat, dairy and |
| definitely out of the question. That's | | | | eggs. Trans fats come from hydrogenated oils. |
| because obesity is accompanied by serious | | | | Scientists whip hydrogen into any type of |
| health risks such as heart disease and | | | | oil, even originally healthy oils, to give |
| diabetes. Rather, people who want to gain | | | | processed foods a longer shelf life and a |
| weight need healthy high-calorie foods for | | | | creamier "mouth feel." French fries and buns, |
| weight gain. The healthy way to gain weight | | | | stick margarine, vegetable shortening and |
| naturally is with high-protein foods - which | | | | countless packaged foods contain partially |
| will also build attractive, lean muscle. | | | | hydrogenated oils. Read the labels, and avoid |
| | | | them. |
| The three primary nutrients for the human | | | | |
| body are protein, which supplies amino acids; | | | | If you're going to eat animal products |
| fats, which supply fatty acids; and | | | | occasionally, protect your health by doing it |
| carbohydrates, which supply glucose. These | | | | the right way. If you want to enjoy some red |
| three primary nutrients are also the foods to | | | | meat and dairy products as part of your |
| gain weight with! Here's a snapshot of how to | | | | healthy plan to gain weight, here are some |
| optimize your diet with healthy high-calorie | | | | tricks to keep bad fats in check. Opt for |
| foods for weight gain. | | | | meat and dairy products that come from |
| | | | grass-fed animals, preferably from local |
| Protein should be the building block of every | | | | small family farmers in your area. Now, |
| meal and snack. Protein builds lean muscle. | | | | organic and grass-fed meat is available at |
| This does not mean fast-food burgers! Be sure | | | | most supermarkets. Not only are these |
| that your protein sources are lean: chicken, | | | | products vastly superior in flavor, but also |
| fish, or vegetarian alternatives such as | | | | contain more good fats, especially omega 3 |
| beans and tofu. Red meat and dairy products | | | | fatty acids, than bad fats. They also have |
| are not generally recommended because they're | | | | conjugated lineolic acid, and are high in |
| high in saturated fat. However, there are | | | | beta-carotene. These nutrients plummet in |
| healthy ways to eat red meat and dairy | | | | ordinary mass-produced meat and dairy |
| products, which we'll discuss shortly. Your | | | | products, because the animals are fed corn, |
| serving of protein should be the largest | | | | which is less expensive and makes animals |
| portion on your plate. Lean protein snacks | | | | larger. You might also be shocked to learn |
| include hummus, nuts, low-fat cheese and | | | | that the animals are often fed truckloads of |
| yogurt. | | | | stale or ruined junk food such as snack cakes |
| | | | from bakery outlets because it's so cheap. |
| Enjoy hearty whole-grain carbohydrates. This | | | | |
| does not mean white, highly processed carbs | | | | Another method you can use to supplement |
| such as potato chips, white bread and bagels! | | | | healthy foods to gain weight is by focusing |
| Think brown. Whole-grain carbs include items | | | | on anaerobic exercise rather than aerobic |
| such as multi-grain crackers, whole wheat | | | | exercise. Aerobic exercise is moderate |
| bread and basmati rice. People who are | | | | activity performed over an extended period of |
| watching their weight avoid highly processed | | | | time, such as running and bicycling. Aerobic |
| carbs and reduce their intake of whole-grain | | | | exercise burns fat. However, if you're trying |
| carbs to one or two servings per day. Since | | | | to gain weight, retain a little fat to sculpt |
| your goal is to gain weight, feel free to eat | | | | into lean, attractive muscle, and turn to |
| whole-grain carbohydrates with every meal. | | | | anaerobic exercise. Anaerobic exercise is |
| Seven-grain crackers dipped in hummus makes a | | | | high-intensity with short bursts of action, |
| hearty snack! | | | | such as weight lifting, sprinting and |
| | | | jumping. Weight lifting is the perfect |
| Eat at least five servings of fresh fruits | | | | anaerobic exercise for someone who's trying |
| and vegetables every day. You can boost your | | | | to gain weight. Body builders use this type |
| serving intake by also drinking 100 percent | | | | of anaerobic exercise to build muscle mass, |
| natural fruit juices. Also, be sure to add a | | | | and non-endurance sports athletes use it to |
| fruit or vegetable to every meal. We could | | | | build power. Weightlifting creates a hard |
| change that old saying "An apple a day keeps | | | | body for men that women love, and it sculpts |
| the doctor away" to "Five servings a day | | | | those curves on women that men appreciate! |
| keeps sickness at bay!" | | | | Once you attain your desired weight, you can |
| | | | supplement anaerobic exercise with aerobic |
| Enjoy healthy fats. Fats encourage nutrient | | | | exercise for overall cardiovascular health. |
| absorption, facilitate nerve transmission, | | | | |
| and maintain cell integrity. This does not | | | | In addition to these diet tips, you can |
| mean eating greasy french fries! Not all fats | | | | supplement your healthy diet with protein |
| are created equal. There are good fats and | | | | supplements. It is often difficult to eat |
| bad fats. The good guys are monounsaturated | | | | enough protein each day, so supplementing |
| and polyunsaturated fats. Monounsaturated | | | | with a soy or whey protein shake can help |
| fats lower LDL, or bad, cholesterol and they | | | | increase overall intake. Everyone who is too |
| also increase HDL, or good cholesterol. Tasty | | | | skinny wants to gain weight, look great, and |
| examples are nut, canola and olive oils. | | | | build strength. Take the next step today, and |
| Polyunsaturated fats lower LDL and total | | | | enjoy the benefits of a fit, healthy body. |