NUTRITION

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Individualization is important All bodies are different
I have helped many people get into their dream weight and most importantly, stay in it I’m happy to help anyone with their new healthy life style

SMALL TIPS

About 50-70 percent of the human body is composed of water. The exact amount of bodily water varies according to age and the proportion of muscle-to-fat (muscle contains more water than fat.) Although water contains no calories and may have no nutrients, it is essential for life. We can survive for weeks without food, but only a matter of days without water. Because we do not store excess water, we must ensure that our daily diet contains a sufficient supply to maintain adequate health. It’s extremely difficult to take in too much water. If we drink too much, our body simply adjusts by increasing the amount of liquid we urinate. However, if our water level inside our body falls too low, we experience several symptoms that warn us we may be dehydrating. The principal symptom is thirst, a reaction influenced by a group of nerve cells located in the hypothalamus, located at the base of the brain.

Nutrition: Pre and postworkout

Depending on the duration, intensity and type of exercise you perform, nutrition plays a big Part in performance before, during and after activity.

Hydration: Drink up for performance

Replacing the fluids lost from your body when you exercise is essential to sustaining performance, preventing dehydration and avoiding injury

Protein: The muscle builder

Strength athletes have routinely consumed diets extremely high in protein in hopes of increasing size of Muscle getting cut and gaining weight in Muscle

Cutting Carbs
The next time you sit down with your morning bowl of oatmeal, Enjoy it please — you may be cutting levels of belly fat with every bite

According to new research, increased soluble fiber consumption may reduce the amount of deep belly fat that we accumulate. Soluble fiber sources include oatmeal, lentils, apples, nuts, celery and carrots, among others. The study found that, for every 10-gram increase in soluble fiber eaten per day, deep belly visceral fat was reduced by 3.7 percent over five years. In addition, the study reported that moderate activity resulted in a 7.4 percent decrease in the rate of visceral fat accumulation over the same time.

Ginger:
Of all the functional foods out there, ginger arguably has the most functions. It’s used to settle the stomach and reduce pain, and it has anti-inflammatory, antibiotic and antioxidant properties. But more important, studies show that ginger can boost metabolism. It appears to do that by two methods: (1) by causing muscle tissue to use more oxygen, which means you’re increasing the number of calories you’re burning; and (2) by increasing lactic acid production, which, in turn, increases fat-burning. Makes that sashimi dinner look even more appealing

To get maximum benefits, you’ll want to include both fish oil and antioxidants in your supplement cocktail

We must induce injury to prevent disease. The adaptations to these small damaging events are what protect us from morbidity. For example, aerobic exercise causes immediate oxidative damage, but regular aerobic exercise prevents disease. Antioxidant supplementation can combat the oxidative damage, but by doing so may reduce the body’s adaptations to exercise. Omega-3 fatty acids do just the opposite and exacerbate the immediate stress effect. The two may indeed counteract each other, as evidenced in recent research. Cyclists who took both omega-3 fatty acids and antioxidants experienced slightly less oxidative damage after a long bout of exercise than those who just took the omega-3s. To get maximum benefits, you’ll want to include both fish oil and antioxidants in your supplement cocktail.

fish oil two or three times per day with meals, as well as 500–1,000 mg of vitamin C twice per day, 400-800 IU vitamin E once daily, and 600–1,200 mg of N-acetylcysteine each day with meals.

Do not be afraid of fat

The word fat has been banned from some people’s vocabulary, since extensive research supports the idea that diets high in total fat have been linked to obesity, heart disease, high blood cholesterol and some types of cancer.

But fat also performs many important functions in the body, and many people completely ignore their body’s requirement for healthy fats as they strive to eat a “fat-free” diet. You’re wise to aim for 20%-25% of total calories from fat; you don’t need to cut your fat intake any lower than that.
Carbohydrates and proteins contain approximately 4 calories per gram, while fat contains 9. Therefore, cutting down on fat may help lower total calorie consumption, which can result in weight loss, but only if you don’t increase portion sizes and number of servings. Be aware, however, that some reduced-fat or fat-free foods contain as many calories per serving as the higher-fat versions, so be sure to read labels.

Why eat fat?

Our bodies manufacture some fats and we also take in fats from the foods we eat. Fat enhances the flavor and texture of food, so meals with little or no fat don’t provide the same satiety, or feeling of fullness. As a result, many people have given up on low-fat eating habits in exchange for higher-fat foods, which taste better. Bottom line: You should eat a flavorful, low-fat diet that’s beneficial to your health.
What are the different types of fats?

When we consume fat, our bodies break it down to its smaller components, known as fatty acids. Depending on their chemical structure, these are called saturated, polyunsaturated or monounsaturated.

Saturated fats, the most common types of fat consumed in a typical diet, are found in animal foods such as meat, poultry and eggs, full-fat dairy products and tropical oils. Saturated fat is the type of fat most likely to travel through our arteries, depositing plaque and cholesterol, and raising low-density lipoprotein (LDL, or “bad”) cholesterol. High intakes of saturated fats are linked to heart disease and some cancers, so experts recommend that your daily intake be less than 10% of your total daily calories.

Polyunsaturated fats (PUFAs) are found in foods like vegetable oils (safflower, sunflower and corn) and fatty fish. Although PUFAs provide linolenic and linoleic acid, both essential fatty acids that are necessary for health and can’t be made by the body, the recommended intake is less than 10% of total calories. Part of the omega-3 and omega-6 families, respectively, linolenic and linoleic acid serve as precursors to other crucial PUFAs such as arachidonic acid, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). While the latter two are found in fatty fish like salmon, mackerel and herring, the body can manufacture DHA and EPA from linolenic acid, but only if linolenic acid levels aren’t low. Some research suggests that omega-3 PUFAs may help prevent heart disease because they lower triglycerides and reduce blood clotting. They may also lower blood pressure and prevent irregular heartbeat.

Monounsaturated fats (MUFAs), found in foods such as vegetable oils (olive, peanut and canola), are the primary oil consumed in the heart-healthy
Mediterranean diet. The recommended intake of MUFAs is 10% of total calories.

Decreasing your saturated fat intake and keeping your overall fat intake in perspective are equally important. Your diet shouldn’t consist of too little or too much fat. Also keep in mind that foods lower in fat may not necessarily be lower in calories. In addition, caloric intake and physical activity have been overlooked in all the excitement regarding new fat-free and reduced-fat foods. Make a habit of reading labels to determine if a food has too much fat. Generally, a food should provide less than 3 grams of fat (27 fat calories) for every 100 calories it contains.

is Chocolate Good for you?

For a while experts have been applauding chocolate’s antioxidant properties, but now there’s a new study out suggesting it may also increase metabolism. According to the research published in the Archives of Internal Medicine, adults who regularly consume chocolate are thinner than those who do not.

Researchers recorded the height,  weight and body mass index (BMI) of 1,000 healthy adult men and women aged 20 to 85 and asked them how many times a week they consumed chocolate. The participants exercised at an average of three times a week and ate chocolate about twice a week. (The type of chocolate: dark, milk or white was not recorded.)

The results: Subjects who consumed chocolate more days per week had a lower BMI than those who consumed chocolate less frequently. Interestingly, the chocolate lovers claimed they did not eat fewer calories in their overall diet, nor did they exercise more than those who did not consume chocolate regularly. Scientists hypothesize that cocoa-derived epicatechin, a strong antioxidant found in chocolate, may increase metabolism, muscular performance, lean muscle mass and reduce weight.

Although the study implies that chocolate boosts metabolism, there are many red flags. Primarily, researchers only studied healthy adults and did not take into account those with cardiovascular disease, diabetes or with high levels of LDL (bad cholesterol). In addition, the type of chocolate was not taken into consideration.  And instead of recording calorie intake daily, participants only reported it through a questionnaire at the end of the trial, which is an unreliable source.

More research is certainly needed. For now I wouldn’t count on candy to help you slim down. But, for most, a piece of dark chocolate here and there won’t hurt.

Fight Cancer food

There are a few common denominators that most professionals agree upon:

  • No Sugar, honey, cane syrup, corn syrup, evaporated cane juice
  • No Diary (plain yogurt is OK at certain times)
  • Eliminate gluten or wheat
  • Use only healthy fats (olive oil, avocados, nuts, olives, fish oil, flax seed oil, flax seed)
  • Herbs: use all organic fresh herbs, such as oregano, thyme, basil, tumeric, rosemary and garlic in your cooking
  • Fresh vegetables: Especially organic cruciferous vegetables such as kale, broccoli, cauliflower, bok choy, beet greens, brussels sprouts, and swiss chard.  They can be cooked or juiced daily, eat in large quantities
  • Fresh organic fruit: Especially berries, blueberries, raspberries, apples, pears, plums
  • Fresh wild fish such as wild salmon, wild cod, wild haddock, tilapia, and halibut
  • Slow cooked oatmeal (Steel cut oats)
  • Eggs
  • Beans (not from cans)
  • No foods from cans
  • Whole grains such as brown rice, quinoa, millet
  • Green tea
  • Filtered water
  • Take a probiotic for friendly bacteria

When I work with clients, I incorporate these foods in their meals along with some of there other favorite foods.  Many times a client will have multiple food restrictions, it is a challenge for them to eat.  However, working with these individuals inspires my creativity and I have made many new recipes based on what they CAN eat that they find delicious.  If your looking for some healthy tips or try a new recipe or give me a call and I will prepare it for you.

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