Founder of LifeBreath®, personal trainer and fitness consultant to many
including numerous corporate executives, celebrities and media stars.
Nutrition 101
6 Main Classes of Nutrients Protein, Carbohydrates, Fats, Vitamins, Minerals, and Water It is important to consume all 6 nutrients on a daily basis to build and maintain healthy bodily function. Macronutrients are foods we consume in greater quantity: proteins, carbohydrates, fats, and water. Micronutrients are vitamins and minerals, consumed in much lesser volume, but still essential for health.
Macronutrients
Protein
Any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies, that are necessary for the proper functioning of an organism. They are essential in the diet of animals for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes. Amino acids are essential to produce new body protein and to replace damaged proteins. Growth (tissue, muscle,) / Enzymes Chemical reactions Cell function Movement Cell signaling Brain function Amino Acids are broken into two categories: Complete – has all amino acids essential for health – Animal proteins tend to be complete. Incomplete – needs to be combined to be complete – usually fruits, vegetables, grains and nuts Proteins play a positive role in cardiovascular disease, diabetes, cancer, weight loss, hot flashes, bone density, muscle structure, memory and thinking ability, and many other diseases and ailments. Recommendations 1 gram per kilogram of body weight per day. This is about 9 grams per 20 pounds (recommended by the Harvard school of Medicine ) Sources of Proteins Nuts, soy, eggs, poultry, red meat, whole grains Carbohydrates The carbohydrates are a major source of metabolic energy, both for plants and for animals that depend on plants for food. Aside from the sugars and starches that meet this vital nutritional role, carbohydrates also serve as a structural material (cellulose), a component of the energy transport compound ATP, recognition sites on cell surfaces, and one of three essential components of DNA and RNA. Two Types of Carbohydrates There are two major types of carbohydrates in foods: simple and complex. Simple carbohydrates: These are also called simple sugars. Simple sugars are found in refined sugars, like the white sugar you'd find in a sugar bowl. If you have a lollipop, you're eating simple carbohydrates. But you'll also find simple sugars in more nutritious foods, such as fruit and milk. It's better to get your simple sugars from food like fruit and milk. Why? Because they contain vitamins, fiber, and important nutrients like calcium. A lollipop does not. Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined (say: ree-find) grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why a bowl of oatmeal fills you up better than sugary candy that How the Body Uses Carbohydrates When you eat carbohydrates, the body breaks them down into simple sugars. These sugars are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy. When this process goes fast - as with simple sugars - you're more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbohydrates give you energy over a longer period of time. The carbohydrates in some foods (mostly those that contain a lot of simple sugars) cause the blood sugar level to rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood sugar may be related to health problems like diabetes and heart disease. You're probably already on the right track if you are limiting simple sugars (such as candy) and eating more complex carbohydrates (like vegetables, oatmeal, and whole-grain wheat bread) Carbohydrates come in two basic forms: complex and simple. Simple carbs are one, two, or at most three units of sugar linked together in single molecules. Complex carbs are hundreds or thousands of sugar units linked together in single molecules. Simple sugars are easily identified by their taste: sweet. Complex carbs, such as potatoes, are pleasant to the taste buds, but not sweet. There are two groups of complex carbs: high fiber and low fiber. High-fiber, complex carbs are not digestible, at least not by human beings, because we do not have the enzyme to do the job. Cows have that enzyme; that is why they can get calories out of grass, and we cannot. The main stuff in high-fiber, complex carbs which is indigestible by humans is called "cellulose." High-fiber (high-cellulose) vegetable foods are the healthiest choices for human nutrition, and intake of these foods is associated with lowered incidences of hypertension, cancer, arthritis, diabetes, etc. Examples are lettuce and broccoli. Examples of low-fiber, complex carbs are banana, tomato, squash and all cereals and grains (therefore bread and pasta), potatoes and rice.
Complex carbs with lots of fiber should be consumed in proper proportion for maximum health and vitality. Complex carbs with lots of fiber are rich sources of necessary vitamins and minerals as well as enzymes when in the raw state. The problem happens when carbohydrates are altered by processes which provide empty calories stripped of much of their original food valu Fats
It's this last point that has given fat such a bad reputation. Just 1g of fat provides 9 calories - more than double the calories in 1g of protein or carbohydrate. This means if you eat a lot of fatty foods, you're likely to put on weight. However, understanding the difference between unsaturated and saturated fats can help. Fat can be divided into two groups - saturated and unsaturated. Saturated fat is generally solid at room temperature and is usually from animal sources. It's found in lard, butter, hard margarine, cheese, whole milk and anything that contains these ingredients, such as cakes, chocolate, biscuits, pies and pastries. It's also the white fat you can see on red meat and underneath poultry skin. The less saturated fat you eat, the better - a high intake has been linked with an increased risk of coronary heart disease. Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources. Monounsaturated and polyunsaturated fats are both included in this group. Unsaturated fat is a healthier alternative to saturated fat and can be found in vegetable oils such as sesame, sunflower, soya and olive; oily fish, such as mackerel, sardines, pilchards and salmon; and soft margar
The main purpose of fats in the body is to serve as a storage system and reserve supply of energy. During periods of low food consumption, fat reserves in the body can be mobilized and broken down to release energy. Fats serve as an insulation material to allow body heat to be conserved and fats line and protect delicate internal organs from physical damage. Fats in the diet can be converted to other lipids that serve as the main structural material in the membranes surrounding our cells. Fats are also used in the manufacture of some steroids and hormones that help regulate proper growth and maintenance of tissue in the body. Fats can be classified as either saturated or unsaturated depending on the structure of the long carbon-carbon chains in the fatty acids (the R's in the diagram above). Fats that contain no double bonds in their fatty acid chains are referred to as saturated fats. These fats tend to be solid at room temperature, such as butter or animal fat. The consumption of saturated fats carries some health risks in that they have been linked to arteriosclerosis (hardening of the arteries) and heart disease. Unsaturated fats contain some number of double bonds in their structure. These fats are generally liquid at room temperature (fats that are liquid at room temperature are referred to as oils). Unsaturated fats can be either polyunsaturated (many double bonds) or monounsaturated fats (one or few double bonds). Recent research suggests that the healthiest of the fats in the human diet are the monounsaturated fats, such as olive oil and canola oil, because they appear to be beneficial in the fight against heart disease
Water Micronutrients Vitamins
Vitamins and minerals are needed for growth and good health. The vitamins and minerals you need are found in the food you eat. It's important to eat a balanced diet that includes fruits and vegetables. Some food is enriched. This means that vitamins or minerals were added. For example, bread and milk are enriched. Some people also take vitamin pills. Vitamins are chemical compounds and minerals are chemical elements. They are nutrients for the human body that are contained within food substances. Vitamins control the chemical reactions within the body to convert food into energy and living tissue. They help the body use the energy nutrients, maintain normal body tissue, act as a regulator, and are only needed in small amounts. Minerals are needed for several body functions including building strong bones, transmitting nerve signals, maintaining a normal heart beat, and are used to produce necessary hormones. There are a total of thirteen needed vitamins, four that are produced in the body itself. Biotin, pantothenic acid, and vitamin K are made in the human intestine and usually in adequate amounts to meet the body's needs. Sunlight on the skin surfaces can produce sufficient amounts of vitamin K. The remaining vitamins must be supplied in the daily diet. Each vitamin and mineral substance meets specific body needs that one of the other compounds cannot substitute or act for instead. However the lack or deficiency of one of them can sometimes interfere with another vitamin or mineral's function. If a vitamin or mineral deficiency continues, the person can incur a related disease such as beriberi, pellagra, rickets, and scurvy. Conversely, too much of some minerals and vitamins brings on a toxic condition. The best and recommended way for a healthy person to obtain needed vitamins and minerals is to eat well-balanced meals. A daily diet of varied foods can provide needed vitamin and mineral nutrients for maintaining a healthy body. Some people also take processed or manufactured vitamins in pill, liquid, or capsule form.
Minerals
Minerals are natural compounds formed through geological processes. In human, minerals are nutrients needed by the body in small amounts to help it function properly and stay strong. Humans need small amounts of about 25 minerals to maintain normal body function and good health,16 of which are essential nutrients and must be supplied by the diet. Many people think minerals and vitamins are the same, but they are not. Minerals, like vitamins, are important nutrients found in foods. The main difference is that vitamins are organic substances (meaning that they contain the element carbon) and minerals are inorganic substances. Minerals are needed for many things in addition to eating them in the form of nutrients in foods
There are two groups of minerals, major minerals and trace minerals. Major minerals (also known as macrominerals, macroelements or bulk minerals) are needed in the diet in amounts of 100 milligrams (mg) or more each day. They include calcium, magnesium, sodium, potassium, phosphorus and chlorine. Macrominerals are present in virtually all cells of the body, maintaining general homeostasis and required for normal functioning. Acute imbalances of these minerals can be potentially fatal, although nutrition is rarely the cause of these cases. Microminerals (also known as trace minerals) are micronutrients that are chemical elements. They include at least iron, cobalt, chromium, copper, iodine, manganese, selenium, zinc, and molybdenum. They are dietary minerals needed by the human body in very small quantities (generally less than 100mg/day) as opposed to macrominerals which are required in larger quantities
Minerals by themselves are inactive chemical elements, like the iron in a pan or calcium in a rock. But in the body, mineral nutrients are required to build tissues. They are also important for muscle contractions, nerve reactions, and blood clotting. Minerals help maintain acid-base balance, to keep the body pH neutral. Minerals help regulate body processes, such as in enzyme systems. Minerals function in nerve impulse transmission and muscle contraction. Minerals help release energy from food. For instance, calcium and phosphorous are important in bone structure and growth; potassium and sodium for electrolyte balance; and iron for oxygen transport. Some enzymes need metal ions obtained from minerals to aid chemical reactions in the body. Calcium, the most abundant mineral in the human body, has several important functions. he body uses this iron to carry oxygen to its cells. Chromium helps moves blood sugar (glucose) from the bloodstream into the cells to be used as energy and turn fats, carbohydrates, and proteins into energy. Copper is needed to help body use iron. Humans require iodine for proper physical and mental development. Magnesium is used by the body to help maintain muscles, nerves, and bones. Manganese is required to manufacture enzymes necessary for the metabolism of proteins and fat. Molybdenum functions as a cofactor for a number of enzymes that catalyze important chemical transformations in the global carbon, nitrogen, and sulfur cycles. Phosphorus promotes and stimulates early growth and blooming and root growth. Potassium works with sodium to maintain the body's water balance. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. Zinc functions as an antioxidant and is involved in many critical biochemical reactions.
Appropriate intake levels of each dietary mineral must be sustained to maintain physical health. Hypocalcaemia is an abnormally low level of blood calcium. Osteoporosis is influenced by hormonal levels and may be ameliorated by adequate calcium intake. Chromium deficiencies can affect the potency of insulin in regulating sugar balance. Chromium deficiency may be seen as impaired glucose tolerance. Deficiency of iodine and other micronutrients and may be a possible factor in observed differences in IQ between ethnic groups. Lack of iron may lead to unusual tiredness, shortness of breath, a decrease in physical performance, and learning problems in children and adults. Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Low dietary manganese or low levels of manganese in blood or tissue have been associated with several chronic diseases. Inadequate phosphorus intake results in abnormally low serum phosphate levels (hypophosphatemia). Potassium deficiency can cause problems with the formation of connective tissue, and can render normally strong body tissue vulnerable to all kinds of problems. Zinc deficiency can lead to immune dysfunction and impairments in growth, cognitive function, and hormonal function. ------------------------------------------- 15 Easy Ways to Slash 100 Calories from Your Diet
The Mediterranean diets was made popular by Ancel Keys, Ph.D, the physiologist that founded The Laboratory of Physiological Hygiene at the University of Minnesota in 1940. His book “Eat Well, Stay Well the Mediterranean Way ,” published in 1975, was about the relationship between dietary fat, serum cholesterol and coronary heart disease. Dr. Walter Willett, Department of Nutrition at the Harvard School of Public Health, developed the Mediterranean Diet Pyramid and made the program popular, urging people to emphasize things like olive oil over other oils and fish over meat. There has been some criticism against the Mediterranean Diet stating that the program is too high in overall fat. However, one must take into account that the traditional Mediterranean individual was more physically active, did not eat highly processed foods and had fresh meats, fish, fruits, vegetables and whole grains products to feast upon daily. The eating plan is based on these recommendations: DAILY - fruits, vegetables, whole grain breads, pasta, rice, couscous, polenta, bulgur, other grains and potatoes ,beans, legumes and nuts Dr. Andrew Weil, nutrition specialist and optimal health advocate believes there are only a few drawbacks to the Mediterranean Diet - The eating plan may not provide enough iron for pregnant women and growing children. And it may not emphasis enough calcium, unless we take care to choose calcium-rich foods or take a calcium supplement. He lists the benefits:
The South Beach Diet and The Pritikin Diet have many common philosophies with the Mediterranean Diet. We also recommend, like the recommendations for anyone with diabetes, that we should eat often – about 5 or 6 times a day. This eating plan is not so much a “diet’, but a way of eating so that we live longer and the quality of life is superior than with a high fat, highly processed diet. Join us at the fitness center to learn more about diet and exercise!
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------------------------------------------------------------------------------------------------------- A McDonald’s Big Mac has 28 grams of fat and 530 calories? A McDonald’s serving of French Fries has 22 grams of fat and 450 calories? How about six fried chicken nuggets carrying 18 grams of fat and 330 calories? A piece of chocolate cake has 17 grams of fat and 388 calories? There are lots of ways to “tweak” the way you eat to help lower your overall calories, which in turn, helps lower your overall body fat. Here are some simple suggestions: Substitute lean hamburger, fish or chicken instead of high fat beef. Three ounces of hamburger meat has 20 grams of fat, but three ounces of fish averages between one and six grams of fat. Use healthy oils like olive oil sparingly. One tablespoon of olive oil has fourteen grams of fat and about 125 calories. Egg whites have almost no fat, but egg yolks have about six grams. Try to eat more fruits and vegetables and less chips and dips. One ounce of potato chips has about eleven grams of fat and one tablespoon of sour cream has three grams of fat. Be careful of salad dressings with mayonnaise – one tablespoon of mayo boasts eleven grams of fat. Then there’s all the little stuff:
Now here’s some food for thought: Just by making some simple substitutions you can begin to make a bit difference in your health. While performing cardiovascular training an average person burns only about 200 – 300 calories in one half hour of work. People have different metabolisms, but when trying to lose body fat, we all have to burn more calories than we take in. Here’s another: Keep a food diary for a few days. Write down everything you eat and drink, approximate serving sizes, the time of day, and your workout (if any) including what you’ve done, intensity level and for how long. --------------------------------------------------------------------------------------------------- Top Ten Weight Loss Strategies The NWCR (National Weight Control Registry) has a database of people who have lost an average of 66 pounds and kept it off for over 5 years. Weight Watcher Leaders, along with NWCR experts narrowed down the 10 most significant strategies that have helped people lose weight and keep it off. I agree with and support these findings. Hopefully, they’ll help you too. 1. Attitude Making the decision to become healthier, staying the course and visualizing your success often makes the difference of success or failure. “Attitude is everything.” “As a man thinketh, so he is.” “You are what you believe.”…all that good stuff is so true and a vital key to assuring beneficial change. 2. Restock your Kitchen It’s simple… take out the “bad” stuff and stock your kitchen with healthy foods. This way there is less temptation and more room for success. 3. Find Friends who have healthy habits Studies have shown that people who join together with friends to lose weight are more successful than those who go it alone. I have my “biker friends”, gym rat comrades, backpacking, kayaking and hiking group, my swimming pal, and lots of martial arts buddies who love to workout together. And I have a very special friend who I share my eating journals with too. 3. Increase your Physical Activity Get moving! More! Have fun! Find activities you love! (“Dido” on the friends to enjoy exercising with) 5. Cook Studies have shown that people who eat home frequently are more likely to stick with a weight-loss program. If you don’t know how cook, you’ll get better with practice. Start simple. All you have to know how to do is chop fruits and vegetables and open a can of tuna! 6. Monitor and Be Honest with Yourself Accountability creates honesty when it comes to weight loss. Daily tracking of the foods you eat and the exercises you perform are priceless. Most people really dislike the chore of writing down their food intake when they first begin this process, but it really, REALLY works. Until you track it, you have no idea what you’re eating. It’s like going on a trip into new territory and not having a map. 7. Water Water, water, water. What else can I say? 8. Habit and Consistency Keep on track, even on the weekends. EAT BREAKFAST!!!!! Research has proven that eating breakfast is an essential practice for good health and weight loss. 9. Make a Fitness Commitment 90 percent of the NWCR success stories include a minimum of 1 hour of exercise each day. 10.Lapse does not mean Collapse Remember to roll with the punches. If you have a bad day, week, month or year… it’s never too late to get restarted. Try to keep track of when you fall off your good habits. Find out what triggers these lapses and learn how to combat them.
--------------------------------------------------------------------------------------------------- Sugar can be a diabolical fiend that wreaks havoc on the average American diet. With diabetes, obesity, and other diet-related diseases on the rise, taking a look at your sugar intake is a wise endeavor. The average American consumer has increased their sugar intake over 30% over the past 20 years. The average North Americans drink approximately 12 fluid ounces of soda each day (that’s about 10 teaspoons of refined sugar. That adds to a weight gain of 12 pounds per year! That’s only soda – we average 23 teaspoons of sugar each day. Added refined sugars seem to be the biggest culprit, not natural sugars from fruits and other natural carbohydrates. Carbs have gotten a bad wrap. Carbohydrates are necessary for energy and many other functions in the human body, BUT, we need to remember that simple carbs from processed foods spike our blood sugar level, often have many hidden fats, and carry loads of extra calories and unhealthy hydrogenated fats. Complex carbohydrates from whole grains, vegetables and many fruits help keep our blood sugar levels stable, give us lots of energy and carry fiber, vitamins, minerals and even water. Here’s a few foods to overview. This a list of ADDED sugars. “The United States Department of Agriculture defines added sugars as “sugars and syrups that are added to foods and beverages during processing or preparation, not including naturally occurring sugars, such as those that are found in milk or fruits.” Read the labels on packaged foods carefully. Ingredients like corn sweetener, fruit juice concentrate, molasses, maltose and syrup signal that sugar has been added.” Source: Oxygen Magazine --------------------------------------------------------------------------------------------------- Strawberries are the most popular berry fruit in the world – and that’s a good thing. These little heart-shaped gems are SOOOO good for you. They are packed with vitamins, fiber, and quite high in antioxidants known as polyphenols. They are sodium-free, fat-free, cholesterol-free and low in calories. They are a great source of vitamin C, manganese and potassium. Here’s a few ideas on how to include them in your diet:
(source: WebMD)
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