Mar 19th, 2016
Author: Cocoon Web Design
NUTRITIONAL RULES EVERYONE SHOULD KNOW.
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 be greens/vegetables and 20% should be starches. Here is a bit better break down of what you should consume for each group.
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
Protein is primarily found in meats, poultry, fish and eggs but it is also found in dairy and to some degree 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.
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.
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.
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 are 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
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
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!
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)