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Finding Happiness
Healthy Lifestyle
Simple nutritional rules to keep you on track!

Mar 19th, 2016

Category: Body

Simple nutritional rules to keep you on track!


Whether you are an athlete, or working on a goal for losing weight or possibly maintaining your weight it is important to know how much of fat, carbs, and protein to consume each day for body health reasons. Splitting up your food consumption, 18% should be from healthy fats, 27% for lean protein and 55% of complex carbs. Now complex carbs doesn’t mean 50% of your daily value should be pastas breads, in other words starchy foods, but breaking that 55% to 35% of that should b9af167a59ccfcde5a050694443ca071be greens/vegetables and 20% should be starches. Here is a bit better break down of what you should consume for each group.

Healthy Fats:

2-3 Servings

18% of your daily intake of food should come from healthy fats such as fish, nuts, seeds, and healthy oils. Flaxseeds and fish contain omega-3 fats. Omega-6 fats can be found in sunflower, saufflower, corn, black current, borage and evening primrose oils, soybean oils, meat and dairy products from grass fed animals.

Examples- Almonds, cold water fish, nut butters, pumpkin seed oils, walnuts, avocados, flaxseed, olive oil, saufflower, cashews, hazelnut oil, pecans, sunflower seeds

Lean Proteins:

6 Servings

Protein is primarily found in meats, poultry, fish and eggs but it is also found in dairy and to some d31ad11d07707ae941368b6ab43b4935degree in vegetable and grain sources. Tofu, chia seeds, quinoa, and hemp seeds are complete proteins. Other plant sources must be eaten in combination in order to be complete.

Examples- almond butter, beef tenderloin, canned tuna, chickpeas, fresh cod, ground turkey, cottage cheese, rice milk, tofu, bison, cashew butter, eggs, fresh salmon, kefir, peanut butter, soy milk, unsalted nuts, beans, chicken, fat-free yogurt, fresh tilapia, lentils, tempeh, and pork tenderloin.

Complex Carbohydrates:

2-4 Servings Starch and 4-6 Servings Vegetables

There are two types of carbohydrates, simple and complex. Simple carbohydrates (think of white flour and sugar) are also known as sugars. They break down easily and tend to send blood sugar levels out of control. For the most part, you want to avoid simple carbs with fruit as the exception. Fruits are simple carbs but they also contain fiber, which slows down their digestion as well as vital nutrients and vitamins.df4729ddb856e60978e8a95fff873a87

Complex carbohydrates are high in fiber and improve digestion. They provide you with energy, keep you satisfied after meals and stabilize blood sugar levels. Vegetables, fruits and whole grains are complex carbohydrates.

Examples of starchy complex carbs from whole grains- Cream of wheat, wheat germ, brown rice, millet, whole-grain pasta, buckwheat, oatmeal, bulgur, and quinoa.

Examples of starchy carbs from vegetable sources- Bananas, chickpeas, split peas, beans, sweet potatoes, yams, lentils, carrots and radishes.

Examples of high water content complex carbs- Artichokes, cucumbers, onions, eggplant, cabbage, asparagus, watercess, beet greens, cauliflower, kale, spiniach, zucchini, broccoli, lettuce, celery and tomatoes.

Eat Clean.

A healthy diet can provide you with everything your body needs to grow and stay healthy. As we all know though, life gets in the way from running around doing errands to being busy at work as well as family and friends. Here are a few tips on what to look for on your body to see what nutrients you 6c1861022ba5b6a51160be36956fbb86are lacking!


Cold Hands- Magnesium deficiency, hypothyroidism, chronic fatigue with low cardiac output.

Yellow Palms- Excessive beta carotene intake


Stretch Marks- Zinc deficiency

Follicular Hyperkeratosis- Vitamin A deficiency

Spontaneous Bleeds- Vitamins C or K, or platelet deficiency

Pimply Rough Skin (upper back of arms)- Essential fatty acid deficiency


Tender Calf Muscles- Magnesium or Potassium deficiency

Brisk Knee Reflexes- Magnesium deficiency


Thyroid Swelling- Iodine deficiency, hypothyroidis


White Spots- Mineral deficiency but often low zinc

Ridges- Zinc Deficiencyf13f5cfe9dbe946010cc584155b60eb4

Soft or Brittle Nails- Magnesium or calcium deficiency

Bitten Nails- General mineral deficiency


Greasy Red Scaly Skin- Vitamin B2 deficiency

Seborrheic dermatitis (acne like forehead rash and around nose)- Vitamin B6 deficiency


Cataracts- Chromium deficiency or excess free radicals

Bags or Dark Rings Under Eyes- Allergies or food intolerance

Blue Eyes & Premature Grey Hair- Vitamin B12 deficiency a feature of pernicious anemia


Pale Fissured Tongue- Iron deficiency

b23fa7a390594baefebfba70903decfc (1)Sore Painful Fissured Tongue- Vitamin B3 deficiency

Sore Burning Tongue & Peeling of Lips- Vitamin B2 deficiency

Swollen Tongue with Lateral Teeth Indentations- Food intolerance

Painful Sore Tongue with a Smooth Apperance- Folic acid deficiency

Cracked Lips- Vitamin B2 deficiency, thrush

Knowing what to look for is part of the battle, stay healthy my friends!


PT, Health Coach


Next week’s class calendar is here! Just click on the image to enlarge!

New Announcement!

Saturday’s Zumba Class will now be instructed by David from 8:30a – 9:30a

Thursday’s Tight and Tone Class will be held from 4p – 5p  with Klaudia (instead of starting at 4:30p)

class calendar (9)