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Healthy Fats

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Healthy Fats

The foods we eat contain nutrients that provide energy and other substances the body needs. Most of the nutrients in food fall into three major groups: proteins, fats, and carbohydrates. Grouped together, there are referred to as Macronutrients.
The body uses fat as a fuel source, and fat is the major storage form of energy in the body. Fat also has many other important functions in the body, and a moderate amount is needed in the diet for good health. Fats in food come in several forms, including saturated, monounsaturated, and polyunsaturated. Too much fat or too much of the wrong type of fat can be unhealthy.
Some examples of foods that contain fats are butter, oil, nuts, meat, fish, and some dairy products.

Different Types of Fats: Definitions

There are different kinds of fat that you consume in your diet. Some types of fat are healthier than others.
Saturated fat. When you eat fat that comes from animal sources it is usually saturated fat. Some plant sources, like coconut and palm oil also provide saturated fat. Saturated fat is solid at room temperature. Examples of saturated fat include butter and beef fat. High levels of saturated fat in your diet may increase the risk of heart disease. So health organizations like the American Heart Association recommend that you limit your saturated fat intake to less than 7% of your total daily calorie intake.

Trans fat. The most dangerous kind of fat is trans fat or fat that has been manufactured to be solid at room temperature. Food manufacturers must list trans fat on food labels, but you can also scan the ingredients list for the words “hydrogenated” or “partially-hydrogenated” to find trans fat in your food. Because trans fats provide no health benefits and can be dangerous in your diet, medical experts recommend that you try to avoid foods with trans fat.

Monounsaturated fat. Often called “MUFAs” monounsaturated fats are often referred to as “good fats.”  These healthy dietary fats come from plant sources and are usually liquid at room temperature. Examples of monounsaturated fat include olive oil, canola oil, and avocado. MUFAs can help lower your LDL (bad) cholesterol levels, so experts at the Academy of Nutrition and Dietetics recommend that you choose foods with monounsaturated fat instead of saturated fat when possible.

Polyunsaturated fat. Another kind of healthy fat is polyunsaturated fat or PUFAs. Omega-3 fatty acids and omega-6 fatty acids are polyunsaturated fats and provide significant health benefits. For that reason, health experts recommend that you get 3 to 10 percent of your daily calories from PUFAs. Good sources of polyunsaturated fat include salmon, tuna and other cold water fish.

Fat is an important part of a healthy diet. Kids, especially, need a certain amount of fat in their diets so the brain and nervous system develop correctly. That’s why toddlers need to drink whole milk, which has more fat, and older kids can drink low-fat or skim milk.

Where Does Dietary Fat Go?
The dietary fat that you consume is either burned by your body as fuel or it is stored in the body as adipose tissue. Some fat is also contained in plasma and other cells. Adipose tissue helps to insulate the body and provides support and cushioning for the organs.
Dieters might be tempted to avoid dietary fat because it is higher in calories than carbohydrates or protein.

Fat provides 9 calories per gram while carbohydrates and protein provide just 4 calories per gram. But eating dietary fat in moderation is important for good health.
Many experts recommend that your diet provides no more than 30 percent of total calories from fat. So depending on your daily calorie intake, your daily fat grams would vary.
If you eat 1,600 calories per day, you should consume 53 grams of fat or less
If you eat 2,200 calories per day, you should consume 73 grams of fat or less
If you eat 2,800 calories per day, you should consume 93 grams of fat or less
The USDA recommends that you consume no more than 10 percent of your daily calories from saturated fat and that you avoid trans fat.
As you can see from these different definitions of fat, there are certain types of fat that are good for you. Just remember to eat all fats in moderation to maintain a calorie balance and reach a healthy weight.

Protein

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Protein is one of the three macro nutrients (carbohydrates ,and fats the other 2) that builds, maintains, and replaces tissue in our body. Your muscles, your organs, and your immune system are made up mostly from proteins.

Digestion:

During digestion proteins are broken down into amino acids. The amino acids can be reused to make the proteins your body needs to maintain muscles bones blood and body organs. There are thousands of different proteins, but 22 of them are very important to human health.

Of the 22 amino acids, your body can make 13 of them. Your body cannot make the other 9 amino acids, but you can get them from protein rich foods.

Protein-Amino Acid Breakdown:

9 Essential (not produced by the body. Must be obtained through food or supplements)

4 additional Non-Essential amino acids (required for infants and growing children)

9 conditionally Non-Essential amino acids.

Complete and Incomplete Proteins:

Protein from animal sources, such as meat and milk, is called complete, because it contains all nine of the essential amino acids. Most vegetable protein is considered incomplete because it lacks one or more of the essential among acids. This can be a possible concern for someone who doesn’t eat meat or milk products. People who eat a vegetarian diet can still get all the essential amino acids by eating a wide variety of protein rich vegetable foods.

Best Sources of Protein:

-Fish
-Eggs
-Dairy Products
-Nuts
-Seeds
-Legumes

Pro’s and Con’s of Supplement based Protein:

Pros
-Supplements contain complete proteins with all the essential amino acids you need for good health.

-These supplements offer convenience for on the go consumption as meal replacements and snacks.

-They are are easy to prepare as smoothies and shakes.

-Supplements are an easy to track your daily protein intake without calculating the protein content of various foods.

Cons
-Protein supplements may be more expensive than a similar amount of whole food proteins.

-They lack other nutrients that naturally accompany proteins found in meat, fish, dairy products or whole grains.

-protein supplements are not regulated by the US food and drug administration, and therefore, their labels may not accurately reflect the contents of the package for reveal impurities in the product.

Pro’s and Con’s of food based Protein:

Pro’s
-As with proteins supplements, Food proteins supply amino acids.

-Meat, as a complete protein, has all the amino acid your body cannot make.

-Vegetable sources, which are incomplete, lack one or more amino acids but can be combined to provide all the amino acids.

-They provide vitamins, minerals, carbohydrates and healthy fats unavailable protein supplements.

Cons
-Many protein rich foods require more extensive planning and preparation than simply mixing a powder into a shake.

-Many plant-based proteins must be eaten in the correct combination to supply you with full range of essential amino acids.

Common Training Errors

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There are a lot of unforgivable errors being committed during training. To train, you need to mentally be prepared so your training can be effective. Is the most special moment because you will be taking care of your body, is the only thing that you will be wearing all your life and it should be unsurpassable.

The following errors should not be committed:
1. to begin the work without warming up the body. This error can cause very hurtful damage like spraining and muscle strains, on the muscles being used. Particularly in the ankle area, lower back and your arms, are very prone to accidents if they’re not properly warmed up.

2. to think you don’t need help: it doesn’t matter how much time you have exercising or how strong or right you think you are; always is useful to count with a buddy to assist you. For example, a set of squads badly done can affect your knees or using the weights the wrong way can hurt your back.

3. not using the right clothing: the clothes and the shoes to do exercise should not be from designer labels, they just have to be the right ones. For example, very loose clothes could get stuck in some machine or make you trip or cause unnecessary friction to your skin causing irritation. On the other hand, very tight clothing would limit your movements. Microfiber or polyester (dry-fit) clothing is ideal especially if you sweat a lot because the fabric will wick the sweat off the body and will evaporate while keeping your body dry. If you exercise outside you should always have protection against the rain and the cold when the winter comes.

4. not balancing the type of exercise and different areas of your body: unless you’d like to highlight in weight-lifting or compete in some sports, but you should always exercise your whole body and not only certain areas. Also you should combined types of exercises so you can develop not only resistance and elasticity, but also to contribute in your cardiopulmonary health. Walk, jog or ride the bike, you should combine with weights or machines, always accompanied with someone for assistance.

5. not drinking enough fluids: is very important to keep yourself hydrated throughout your exercise routines. If you are thirsty that means your body is dehydrated. Dehydration makes you more prone to injuries in your muscles and joints. You must drink water at least one hour before exercising. During your session, have at hand a bottle of water, at least 600ml and remain drinking little sips when you finish each session. At the end, you also need to drink even more water.

6. having a bad attitude: if you feel like you need to force yourself to go to the gym or go outside for a run, turn on the music in your living room and start dancing or do something else that you like so you can obtain all the benefits of exercising, especially everything that has to do with the release of endorphins, you should enjoy what you’re doing.

On another hand, while you’re performing your routine, you should leave behind your worries about work, your studies or anything else that gives you stress. You should be relaxed and concentrated on what you are doing so you can enjoy it and to also avoid accidents.

Avoid to make common errors and I assure you that you will get the max advantage in your exercises.

Carbohydrates

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What are Carbohydrates:

Hopefully, the information presented in this blog will clear up many of the basic question regarding Carbohydrates. Carbohydrates (aka carbs) are the bodies main source of energy. They are the sugars, starches and fiber is found in fruits, grains, vegetables and some dairy products.
Carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy or calories. There are three macronutrients: carbohydrates, proteins, and fats. The Institute of Medicine recommends adults to consume between 45 and 65% of their total daily calorie intake from carbohydrate.
(Note: I will discuss proteins, and fats in next 2 blogs.)

Carbohydrate Classification:

Carbohydrates are classified as simple or complex. The difference between the two forms is how quickly sugar is absorbed and digestive. Generally speaking, simple carbs are digested and absorbed more quickly and easily then complex carbohydrates.
Carbs usually considered good are complex carbohydrates such a whole grain, fruits, vegetables, beans and legumes. These are not only process more slowly, but they contain a bounty of other nutrients.
Carbohydrates commonly considered bad, and High Glycemic, include pastries, sodas, highly processed foods, white rice, white bread and all the white flour foods. These are foods with simple carbs. Bad carbs rarely have any nutritious value.

Glycemic Index:

The glycemic index measures how quickly and how much a carbohydrate raises blood sugar.
High glycemic foods like pastries raise blood sugar higher and rapidly; low glycemic foods raise it gently and to a lesser degree. Some reacher shows like high glycemic foods with diabetes, obesity, heart disease and certain cancers according to Harvard medical school.
(Note: To be discussed in detail in coming blogs)

 

 

 

The following is a list of qualities that are consistent with good carbohydrates:

-low or moderate in calories
-high in nutrients
-devoid of a fine sugars and refined grains
-high and natural occurring fireball
-low in sodium
-low in saturated fat
-very low in, or the devoid of, cholesterol and trans fats

The following is a list of qualities that are consistent with bad carbohydrates:
-high in cholesterol
-full of refined sugars: like corn syrup; white sugar; honey and fruit juice
-high in refined grains like white flour
-low and many nutrients
-low in fiber
-high in sodium
-sometimes high in saturated fat
-sometimes high in cholesterol and trans fats

 

Food Portioning

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Portion control is a vital component in attaining our health and wellness goals.
The following is a structured format on how to determine your macronutrient (carbohydrates, proteins, and fats) portions, based on your gender.
Note: keep in mind that the portion can vary in one direction or another based on your fitness goals, and your current body composition.

Your palm size determines your protein portions.
Your fist size determines your vegetable portions.
Your cupped hand determines your carbohydrate portions.
Your thumb determines your fat portions.

To determine your protein intake, for protein dense foods like meat, fish, eggs, dairy, or beans use a palm side serving. For women it’s recommended that you use one palm size portion with each meal. For men it’s recommended to use two palm size portions with each meal.

To determine your vegetable intake, for veggies like broccoli, spinach, salad carrots, etc. use a fist size serving. For women it’s recommended that you use one fist size proportion of vegetables with each meal. For a man it’s recommended that you use two fist sized proportions of vegetables with each meal.

To determine your carbohydrate intake, for carbohydrate dense foods like grains, starches, or fruit, use a cup hand to determine your serving size. For women it is recommended to use one cup hand size portion of carbohydrates with most meals. For men it is recommended to use two cupped hand size portions of carbohydrates with most meals..

To determine your fat intake, for fat dense foods like oil’s, butters, nut butters, nuts and seeds, use your entire thumb to determine your serving size. For women it’s recommended one thumb size portion of fats with most meals. For men it’s recommended two thumb sized portions of fats with most meals.

Nutrient Timing

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On several occasions I’ve been asked the following question, “What should I eat to help me achieve my goals? My first response is, what are you looking to accomplish, reducing body of fat, or gaining lean muscle? As you can imagine, I get varied responses based on the demographics. To help shed light of this question, I have provided the CliffsNotes to the answer.

To Reduce Body Fat:

Consume exercise recovery drinks during exercise only.
Minimize the intake of simple sugars and highly processed starches.
Consume whole-grain and or starchy carbohydrates with 1-2 hours after exercise.
Fruits and vegetables should be eaten with each meal. The emphasis placed on vegetables.
Lean protein should be eaten with each meal.

 

To Gain Lean Muscle Mass:

Consume exercise recovery drinks during and after exercise.
The intake of simple sugars and highly processed starches should be taken immediately after exercise (if at all).
Consume whole-grain and or starchy carbohydrates with 3 hours after exercise.
Fruits and vegetables should be eaten with each meal.
Lean protein should be eaten with each meal.

*Note: Please review to blog on the 21 Super Foods

Inflammation

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Inflammation is the body’s natural response to safeguard against foreign bacteria, viruses, and infection. When it senses a threat, the body will trigger the release of chemicals and white blood cells, which are germ fighters. However, there are inflammatory conditions, or autoimmune diseases, such as rheumatoid or osteoarthritis, fibromyalgia, celiac disease, Crohn’s disease, and multiple sclerosis. The above conditions trigger an inflammatory response, even when there is no threat. The result damages internal tissues, causes high blood pressure, painfully swollen and stiff joints, and encourages the growth of abnormal cells. To assist in combating inflammation, I have provided a list of food to familiarize yourself with.

The following is a list of food which causes inflammation in our bodies:

-Cows Dairy
-Red Fatty Meat
-Saturated Fats (Cheese, Vegetable Oil, Ice Cream)
-Trans Fats (Margarine)
-Processed Carbohydrates
-Processed & Cured Meat
-Alcohol
-Food Additives

 

The following is a list of food & herbs which fight against inflammatory:

-Garlic
-Apple cider vinegar
-Turmeric 
-Himalayan salt
-Cayenne pepper
-Brome Lain
-Boswellia
-Flavonoids

21 Super Foods

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21 Super foods

This week’s blog is on the subject of nutrition, more specifically the 21 Super Foods.

The benefit of this information is that it is “nutrition philosophy”
independent. No matter what nutrition plan, your diet consist of the majority 21 Super foods.

1. Lean red meat (93% lean, top round, sirloin)Protein-Lean meat
2. Wild Salmon/Protein-Fish
3. Omega-3 eggs/Protein-Dairy
4. Low-fat plain yogurt (lactose-free)/Protein-Dairy
5. Supplemental protein (milk protein isolates, whey protein isolate, or vegan protein sources)/Protein-Powder
6. Spinach/Carb-Vegetable
7. Tomatoes/Carb-Vegetable
8. Cruciferous vegetables (broccoli, cabbage cauliflower)/Carb-Vegetable
9. Mixed berries (strawberries, blueberries, raspberries, etc.)/Carb-Fruit
10. Oranges/Carb-Fruit
11. Mixed beans (kidney, navy, white etc.)/Carb-Legume
12. Quinoa/Carb-Grain
13. Whole oats (steel cut)Carb-Cereal
14. Mixed nuts (a variety: pecans; walnuts; cashews; brazil nuts; etc.)/Fat-Seeds & nuts
15. Avocados/Fat-Fruit
16. Olive Oil (extra virgin)/Fat-Oils
17. Fish oil (salmon, anchovy, menhaden, krill)/Fat-Oils
18. Flax seeds (ground)/Fat-Seeds & nuts
19. Green tea/Teas
20. Alkaline Water
21. Liquid exercise drinks (quickly digested carbohydrate and protein)/Recovery drinks

Water intake

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So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake for men is roughly about 13 cups (3 liters) of total beverages a day, and the adequate intake for women is about 9 cups (2.2 liters) of total beverages a day.

To be more specific, take 1/2your body weight in ounces, and multiple it by .0296. (1 Ounce = .0296 Liter)
Example: Body Weight = 220lbs; divided by 220/2=110 lbs; multiple 110 lbs x .0296 Liters = 3.25 Liters

Our Body’s pH

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The word Disease can be broken up into two words, dis and ease. Stress, Tension. These are two of the physical and mental conditions, along with poor nutrition which leads to many forms of cancer, lack of focus/ADD, obesity, Infant Mortality, heart disease, diabetes, and a host of other issues which negatively impact our society. If your home environment is unsettled, it reflects in your every day life. In this case our home is our body.

There are many studies and articles that support the idea that it is highly unlikely for disease to thrive in an alkaline environment. Our dietary quest should be to create an Alkaline environment for our body. (View References)

What is pH? pH is a measure of acidity or alkalinity up of a substance. pH value is a number from 1 to 14, with 7 as the middle (neutral point). Values below 7 indicate acidity which increases as the numbers decreases, 1 being most acidic.
Values above 7 indicate alkalinity which increases as the number increases, 14 being the most alkaline.
The relationship between an acidic body and illness has long been established, and the medical term for this condition is “acidosis”. Acidosis leads to an acid deficiency in the only organ requiring acid: the stomach. There is an inverse relationship between the pH of the stomach and the rest of the body, so whenever a stomach is not as acidic as it ought to be, then the rest of the body becomes acidic.

The toxicity of the majority of foods in a typical diet causes the body to become more acidic during digestion, and this includes most tap water. An acidic body destroys its own cells, has a weakened immune system, ages rapidly, experiences skin and hair problems, has metabolic and weight regulation problems, is disease prone, is prone to allergies, cannot effectively absorb nutrients, cannot effectively flush toxins, cannot properly cope with cholesterol, cannot properly regulate minerals such as calcium, and most importantly, cannot maintain high levels of oxygen.

Chemicals and blood, which are alkaline readily absorb oxygen. Most pathogens and cancers cannot survive in an oxygen-rich, alkaline environment. Our typically acidic bodies cannot retain enough oxygen to function properly or fight infections. When a body reaches a pH level of 7.4 (alkaline instead of acidic), cancers become dormant, and at 7.6, all cancers die rapidly.

If a body is made too acidic by diet, toxins, or a suppressed immune system, then things no longer work as they are supposed to. Excessive acidity impairs the immune system which is the core of life itself. When the immune system is compromised, the body loses its ability to alkalize itself, and then the body loses its ability to absorb oxygen effectively.

In summary, diet usually plays a huge role in making a person acidic, and therefore oxygen depleted; especially the synthesized/processed food products that are ironically marketed as healthy alternatives to natural fats and oils.

Below you will find 2 listings: foods which are highly Alkaline based; and foods which are highly Acid based.

Alkaline & Acidic Food:

Alkaline

Alkaline Water
Almonds, Sesame Seeds, Brazil Nut
Avocados
Cold Pressed Oils
Quinoa, Millet, Spelt
Green Drinks
Raw Green Foods
Beans
Root vegetables

Acidic

Alcohol
Animal Protein(Chicken)
Chemicals(Pesticides, preservatives)
Honey, Sugars, High Fructose Syrup
Condiments
Processed Foods
Black Coffee & Tea
Processed Grain(Wheat)

 

References Books and Websites
-The pH Miracle For Weight Loss By Robert O. Young PhD.
-Fast Metabolism Diet By Haylie Pomroy

-http://www.cancerfightingstrategies.com/ph-and-cancer.html
-https://www.diet-blog.com/09/acid_or_alkaline_can_ph_affect_your_health.php
-http://www.freedrinkingwater.com/water_health/health1/1-avoid-the-midday-slump-with-water-page2.htm

-http://bit.ly/2qEmXdW
-http://healthwyze.org/reports/361-the-relationship-between-body-ph-and-disease-and-other-facts-youre-not-supposed-to-knowProcessed Oils
Soda, Energy Drinks