Wednesday, October 1, 2014

When did eating become a scinece project ?

Nutrition ... the key component in healthy weight management and body composition adaptation. Nutrition encompass all aspects of obtaining foods necessary for human growth and development. Since when did it become so complicating ?? I bet at one point or another you have heard at least one of the following statements:
"Eat fat to burn fat!" , "Protein is a fat burner!", "Stay away from carbs!".... feel free to add in a few of your own but the idea of so many theories out there can make your head spin!!! All this information just leads to confusion and possibly setting you up for a nutritional disaster !!

I am going to break down the basic components of nutrition for you to be knowledgeable to make great decisions in the future!!

Lets start off with an easy one:

Protein
- Protein is the major foundation or the building blocks for bones, muscles, cartilage, skin, and blood. Protein is also used for hormones, enzymes, and vitamins. It can help to decrease body fat as its considered a thermogenic, it increases lean muscle growth and keeps you feeling fuller longer. Some good sources of protein include grass-fed beef, turkey, chicken, eggs, fish, bison, pork, venison, lamb, elk, greek yogurt, and cottage cheese.

Carbs
-Carbohydrates have many sub categories and it's not a one size fits all approach. Some people are allergic to certain carbohydrate groups like complex carbs.

*Fibrous/leafy carbs can be eaten in large quantities, about
5-6 servings per day.Examples include: spinach, broccoli asparagus, chard, cabbage, celery, sugar snap peas, and kale. A typical serving size is 1 cup. Word to the wise: If you introduce to many fibrous carbs to your diet you may experience some digestive problems.

*Fruit/sugary carbs can be eaten 1-2 times a day. These carbs include but are not limited to berries, apples, oranges, grapefruit, carrots, beets, and cherries. When eating fruit carbs be sure to add it will protein to keep you satisfied.

*Starchy carbs are the ones typically recognized. These carbs are utilized post workout for glycogen restoration and energy. Examples include: rice, oats, all varieties of potato, quinoa, etc. A serving of these carbs is typically around 1 cup cooked.

*Refined carbs.... STAY AWAY haha these are your cookies, cakes, icing, brownies.. anything that is comfort sugar foods !!! You can enjoy these on occasion as a special treat !!!

Fat
*Fats are an important component to a healthy diet. Healthy fats are used for a quick energy source as well as maintenance of a healthy well being. A diet high in good fat has the ability to reduced body fat, reduced sugar cravings, reduced inflammation, increased ability to heal, more stable blood sugar, lowered bad cholesterol (LDL) levels, increased good cholesterol (HDL) levels, increased absorption of certain vitamins and increased production of mood-boosting chemicals in the body. A serving of these fat sources is between 10-15 grams. Good examples of healthy fats to add to your diet are avocado, coconut oil, whole eggs, nuts especially walnuts and fatty fish sources like salmon. Try to stick to fats that are minimally processed and fresh grass fed or organic.

Choosing your meals with a healthy fat,carb and protein source will help you build a great physique !!a

Now to the other component of wellness is fitness ! Let's workout !

AMRAP 40 Min

-run .25 miles
-20 Kettlebell swing
-20 overhead plate hold alternating reverse lunge
-20 leg raises holding a plate above your head
- run.25 miles
-20 burpees
-20 sumo squat high pull
-20 sit ups

Repeat starting at 20 kettlebell swings !!

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