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You Are What You Eat? How to Get a Healthy and Fit Life
If that is what you believe than you are probably still struggling to have the healthy and fit body that you desire.
You are also not alone.
I believed that for years, because I was able to maintain a fairly fit body just by controlling my caloric intake alone.
When I hit my 50's that was no longer the case.
It didn't matter how low I cut my calories, I could not stop my body from gaining fat.
My total body weight did not change that much but the waste of my pants did.
That is when I began my quest to better understand what happens to the things that I put in to my mouth to fuel my body.
God made our bodies in an amazing way.
Our bodies can take just about anything that we put into it and figure out how to use it as a source of food.
Some things do better in our bodies than others.
There are two major areas that you need to understand in order to fuel your body well.
The combinations of foods that you eat along with the source of where those foods come from.
The best combination of fats, carbs, and proteins for your body will vary slightly for each individual.
Let's take a look at what each of these macro-nutrients do in our bodies and how the body uses them and what are the better sources for those nutrients.
Chicken BreastsProtein is made up of amino acids, which are the building-blocks of all cells...
Protein is used by the body to build, maintain and replace tissue (including muscle, hair, skin,organs and glands), as well as to produce hemoglobin, maintain proper immune function, and produce essential hormones and enzymes.
Protein can also be broken down into glucose (although not as efficiently as carbohydrates) for energy.
Without protein, your body would be unable to build muscle and carry out many of its essential functions.
Foods that contain protein are broke into two groups: complete proteins and incomplete proteins.
Complete proteins contain all nine essential amino acids that the body cannot otherwise produce on its own.
With the exception of soy beans, complete proteins are only found in animal foods like meat, poultry, fish, eggs, and milk and dairy products.
Incomplete proteins lack one or more of the nine essential amino acids.
Incomplete sources of protein include most vegetables, as well as nuts, beans, seeds, peas and grains.
Soybeans, however, are a complete protein.
Although vegetable sources of protein are incomplete, you can combine them to arrive at a complete protein.
For example, by combining brown rice and beans, you get all nine essential amino acids.
This is why it's even more critical for vegetarians or vegans to have carefully balanced meals when it comes to incorporating different sources of non-animal protein into their daily diet.
Also, while it is not necessary to consume all nine amino acids at the same time to meet your basic protein needs (the body can actually "pool" amino acids for later use), there may be benefits to consuming complete proteins at certain times of the day.
For example, having all nine essential amino acids available to the body immediately following an intensive workout may help with recovery and blunt catabolism (muscle breakdown.
) Protein is especially important for individuals who are engaged in intense physical activity or training, because it plays such an important role in the creation and repair of muscle and connective tissue.
For those individuals, daily protein requirements may be greater than among the general population.
Brown RiceCarbohydrates are the body's primary source for fuel.
They are found in a wide-range of foods including grains, breads, beans, nuts, milk, vegetables, fruits, cookies, sugar and soda.
Because of their molecular structure, the body can break them down quickly and efficiently into glucose, which can be readily used by the body as energy.
Carbohydrates come in a variety of forms including sugars, starches and fiber.
Depending on their structure, they may also fall into one of two groups: simple carbohydrates and complex carbohydrates.
Simple carbohydrates include sugars like sucrose (table sugar), fructose (fruit sugar) and "grape sugars" which are glucose or dextrose.
Of the three, glucose and dextrose are the simplest forms and the carbohydrates most easily utilized by the body for energy since they are the most easily digested.
Complex carbohydrates, on the other hand, contain three or more linked sugars, and thus require the body to work harder to break them down into glucose for energy.
Some complex carbohydrates, like fruit or vegetable fibers, for example, cannot be broken down by the body and are passed through undigested.
Carbohydrates themselves are not bad.
They play an important role in nutrition, because they are a quick and efficient way to deliver energy to your cells, which can power your workouts and every day activities.
The key here is to preference complex carbs over simple carbs.
Complex carbs are lower on the glycemic index, and thus don't cause the quick spikes in blood sugar that simple, refined carbs do.
These blood sugar spikes have been linked to increased risk for diabetes, metabolic syndrome, heart disease and obesity.
There is also some evidence that high-glycemic diets may also encourage certain types of cancer.
Good sources of complex carbohydrates include whole grains like oatmeal, brown rice, and whole wheat, as well as fresh vegetables and fruits.
AvacadoFats are an essential macro-nutrient and is required for survival.
The body needs fat to carry out a number of important processes.
For example, some dietary fat is required to absorb certain fat-soluble vitamins such as vitamins A, D, E, K and caratanoids.
Fat also plays a role in maintaining cell membranes, and people need some body fat to cushion their organs.
The body even needs some cholesterol to produce certain key hormones, such as testosterone.
Fat also is a concentrated form of energy, and when consumed with carbohydrates can slow their digestion and keep blood sugar levels stabilized.
More importantly, recent research has started to distinguish between the protective qualities of certain healthy fats, like the Omega 3 fatty acids contained in fish and flaxseed and monounsaturated fats from things like olive oil, from the "bad" fats like saturated and Trans fats.
Bottom line is that healthy fats from sources like olive oil, fish, avocados and nuts and seeds have a place in any fit person's diet.
While it's still a good idea to avoid excessive saturated fats and Trans Fats (which ironically, were once considered "healthy" substitutes for saturated animal fats like lard or butter), going the "no-fat" route is probably a sure-fire ticket to a fatter mid-section.
And you miss out on all of the protective benefits of healthy fats in the process.
Now that you are ready to start eating for your healthy and fit life, click my weblink below to get started.