Nutrition 101

3:50 PM Remy Maguire - Manifest the Best 0 Comments

This week's Fat Loss Class focused on nutrition. Here are some recipes and top tips from this session.

MACRO-NUTRIENTS: What are these?

Protein 101:

An Essential “need from diet” nutrient. Protein comes from animal products, seeds, beans and nuts. Protein (from Latin for 1st) builds new cells, tissues, organ function and essential bodily functions. Proteins are life.
Examples and serving sizes: 4 oz of fish, chicken or lean beef, 1 can of tuna, 1 egg, 1 c milk or yogurt, 1 oz of cheese, ½ c cottage cheese or tofu, 1 scoop protein, ½ tempeh or lentils.

Carbohydrates 101:

There is so much confusion about carbs and grains and which kind of these foods is really good for you. Not all grains are created equal - bottom line. Certain grains/carbs such as refined flours and sugars cause major spikes and dips in blood sugar and insulin secretion in the body. Too much insulin promotes excess fat storage and can make long-term weight loss nearly impossible.
So, to determine if a carb or grain will help you reach your weight loss goals it is important to understand how they work.
This is where the Glycemic Index can provide helpful information. Foods are ranked according to their effect on blood sugar. For our purposes of weight loss we want to enjoy foods on the low to medium side and avoid foods that rank high.
Current research suggests for weight loss and optimal health 40% of your daily calories should come from carbohydrates. Research also shows that diets filled with lower G.I. carbs, lean proteins (30%) and essential fats(25-30%) are best for weight management and blood sugar control.

Fats 101:

There are several different types. The key is understanding the difference between the good types of fat and the bad.
Trans fatty acids: Very healthy type of fat formed when liquid vegetable oils are turned into solid fats.
Saturated fats: Usually solid at room temperature. Examples are animal products such as butter, cheese, whole milk, cream and fatty meats. Excessive consumption has been shown to raise levels of bad cholesterol (LDL)
Polyunsaturated fats: Found in vegetable oils such as corn, safflower, soy and sunflower. These fats remain liquid at room temperature. Although considered healthier than trans-fat overconsumption can lower both levels of good and bad cholesterol.
Monounsaturated fats: These are considered “good” fats and have been shown to lower cholesterol and reduce the risk of heart disease. Think olive oil, almonds, walnuts, pumpkin seeds, avocado.
Essential fats: These are vital for health and cannot be produced by the body. These fats are important for brain function, mood regulation and Omega-3’s may even have metabolism boosting properties. Optimal Omega-3 sources include fish oils, nuts, seeds, salmon and eggs.

Getting the right types in the right amount of these things will keep your body running smoothly and energetically.