PROTEIN What is it – Why do we need it – Where do we get it – How much should we consume? Protein makes up the structure of every cell in the body. Protein is specifically involved in the growth, repair and maintenance of cells. Protein keeps muscles healthy and firm and is made up of individual organic compounds called Amino Acids.Eating protein regularly will help increase lean tissue and burn fat. SAMPLE SOURCES OF PROTEIN:EGGSCHICKENTURKEYFRESH FISHTUNARED MEATSOTHER ANIMAL SOURCES AND POWDERS On an active workout program you need about 0.8 to 1 gram and as high as 1.5 grams of protein per pound of lean body mass depending on your specific fitness goal. CARBOHYDRATES(CARBS)
Carbs provide the body with fuel. They are the main source of energy for training and for growth as well as for everyday activities. Contrary to popular belief – Carbs Are Not Your Enemy! There are two general types of carbohydrates:• Simple carbohydrates are sugars—glucose and fructose from fruits (such as apricots, bananas, dates, mangos, papaya, pineapples, raisins, watermelon) and some vegetables, fruit juice, lactose from milk, sucrose from cane or beet sugar, and others. Table sugar is pure sucrose. Much of the simple carbs we eat are sugars added to processed foods such as sodas, cookies, white breads and pastas, bagels, cereals such as corn flakes, raisin bran, puffed rice, Special K and snack foods, etc. These added sugars are the main reason why sugar now accounts for 16% of all calories consumed by Americans; 20 years ago, it supplied 11%. Soda alone supplies about one-third of this added sugar. • Complex carbohydrates, which are chains of simple sugars, consist primarily of starches as well as the fiber that occurs in all plant foods. Starch is the storage form of carbohydrates in plants. Foods rich in complex carbs include grains and grain products (such as bread and pasta), oatmeal, cream of rice, grits, potatoes, yams, sweet potatoes, brown rice, beans, corn, and some other vegetables. Fiber is a form of complex carbohydrates, plays an important role in nutrition and is very beneficial to many aspects of health, including weight management, proper digestion, and fighting the risk of some diseases. BASIC GUIDELINES – Your higher calories carbs should be consumed earlier in the day (before dinner). Lower calorie, fibrous carbs (ex: asparagus, broccoli, cabbage, cauliflower, celery, spinach, green beans, zucchini and other salad vegetables) are lower calorie carbs and can be consumed throughout the day and evening. FATBelieve it or not, we need fats in our diet. They just need to be limited to the mainly unsaturated kind. Fat is the most concentrated source of energy in the diet, and furnishes 9 calories per gram. The components of fat are fatty acids – saturated or unsaturated. Saturated fatty acids are generally solid at room temperature and are derived primarily from animal sources. Unsaturated fatty acids are usually liquid and come from vegetables, nuts or seed sources.Limit your intake of fat by having a semi-vegetarian diet. Choose lean meats, light-meat poultry without the skin, fish, and low-fat dairy products. In addition, cut back on vegetable oils and butter—or foods made with these—as well as on mayonnaise, salad dressings, and fried foods. BASIC GUIDELINES – 15 – 20% of your calories should come from fat depending on your goals or specific plan.Decent Sources: nuts, olive oil, peanut butter, egg yolks, etc. WATERAdequate hydration is essential. Drinking upwards of a gallon of water a day is recommended for the person on an active workout program.
BOTTOM LINE – EAT 5 – 6 TIMES PER DAY – EVERY 3 HOURS – TO KEEP BLOOD SUGAR LEVELS STABLE AND TO HELP OPTIMIZE METABOLISM
Nutrition and Weight Loss
How to start losing weight today:
Make a Shopping List:
Make your shopping list ahead as you go along to cut down on impulse buying. Do not shop on an empty stomach. Shop around the perimeter of the grocery store where there are fresh fruits, vegetables, meat, dairy and grains. Stick with low fat or fat free choices when buying dairy and meat.
Prepare Your Own Food:
The absolute best way to keep a close eye on your diet is to cook your own food. Fast food restaurants and eateries tend to overdo it on the fatty unhealthy oils, butters, sauces, creams, and sodium. Try using different spices and herbs to add flavor. Outdoor non-charcoal grills are great for healthy natural cooking. All foods can be grilled to suit your particular taste. Cooking is also a form of therapy that allows you to show your creative side and help in stress reduction.
Balance your Nutrients:
At each meal balance your nutrients by combining whole grains, vegetables, and lean proteins. The right balance of protein, carbohydrates, and fats are essential in determining what your physique will ultimately look like. Lean protein includes foods such as chicken breast, turkey breast, egg whites, and lean fish. Slow burning carbohydrates include foods such as brown rice, sweet potatoes, and slow cooking oatmeal (not instant). Vegetables will further slow down the meal giving it a chance to be stored as energy instead of fat. When choosing fats, stick with olive oil or omega 3 fats such as you find in salmon. These fats are essential for healthy hair, skin, nails, and metabolism.
Keep a Nutrition Log:
Maintaining a detailed nutrition log of what you eat, how much, and at what times, is a great way to see where you are making progress and where you are making mistakes. Calculate your totals at the end of day immediately after your last meal. This should include calories, protein, carbohydrate, fat, sodium, and water intake in addition to supplements.
