Learn how to eat right, at the right time with the right quantities as well as been part of the Body By Vi 90 day Challenge to keep you motivated, while getting fit and having a chance to win prizes! A tons of tasty recipes are also included with the 12 weeks nutrition plan, to help you with your journey! Set Goal Set Plan Get to Work Stick to it Reach Goal
12 week Nutrition Solution
Nutrition for Fitness GuideBy Cat LanciauxAuthorHouse
Copyright © 2012 Cat Lanciaux
All right reserved.ISBN: 978-1-4772-4529-3Contents
Why eat?.............................................................................1What is the difference between Proteins, Carbohydrates and Fats?.....................3Smart Shopping and Ready to Eat Tips.................................................16Daily Healthy Choices................................................................18When to eat what?....................................................................22Nutrition Facts......................................................................52Healthy Recipes......................................................................66Testimonials.........................................................................119
Chapter One
Why eat?
Are you skipping meals? Skipping breakfast and/or lunch usually makes people so hungry that at dinner, they stuff their face more than they would if they had not skipped a meal and end up eating more calories than they should. When overwhelming hunger strikes, people generally grab whatever is available, instead of cooking a light and healthy meal. A snack like a fruit or a vegetable dip is a good snack in between meals and it gives you a feeling of satisfaction as long as it is a well-balanced snack (like you will see in the next pages). There is nothing wrong in eating often. Eating small meals every 2-3 hours keeps your metabolism running all day and burning faster, instead of starving yourself into obesity.
Very important information to have before you start your new lifestyle:
Along with cutting calories, it is recommended to use as many of the metabolic boosters as you can to help you lose body fat:
1-Frequent eating:
Each time you eat you raise your metabolic rate and burn more calories. It is like a car, it needs gas to run!
2-Muscle boosting:
Building muscle with light weights, will help burn more calories even at rest.
3-Aerobic exercise:
Power walk, jogging, swimming, biking, etc, will help burn extra calories.
4-Water:
VERY IMPORTANT. Drink half your body weight in ounces of water daily, (preferably between meals) water has no calories and can stop you from snacking.
5-Sleep / Rest:
Get at least 8 hours of sleep per night to maintain your metabolism.
Most people are in a hurry to get fit or healthy. It took a long time to get unfit or unhealthy so it should not be surprising that the body will need sufficient time to adapt both internally and externally for long term health, fitness and performance benefits.
What is the difference between Proteins, Carbohydrates and Fats?
1. Carbohydrates
The major function of carbohydrates is to provide energy to the muscles and the body's main tissues. Carbohydrates are the only source of energy that the brain and central nervous system use. To prevent a deficiency, the brain and the central nervous system need about 130 grams (10 tablespoons) of glucose a day with an intake of 20 to 35 grams of fiber. In a healthful diet, the majority of the carbohydrates come from fruits, vegetables, whole grain breads, cereals and dairy products. Limiting added sugar and sweeteners is a nutrition recommendation. Generally, it is recommended to limit simple carbohydrate intake to less than 25% of the total calories while added sugar should be limited to 10% of the total calories. Active individuals should stick to 25% of their total calories for added sugar, while sedentary individuals should limit their consumption to 10% of their daily intake.
There are two kinds of carbohydrates: a) Complex Carbohydrates and b) Simple Carbohydrates
a) Complex Carbohydrates
Starches and fiber are complex carbohydrates and they are the primary source of energy used to fuel the body. They are generally not sweet to the taste like simple carbohydrates.
Starches
Starch is the storage form of carbohydrates in plants. It is found in potatoes, sweet potatoes, legumes, beans, corn, rice, wheat and oats. If we eat the whole grain, it is called the bran; it contains most of the fiber and is a good source of the B vitamins. The germ lies at the base of the kernel. It comes in the source of vegetable oils such as corn or safflower oil, and is rich in vitamin E. The endosperm is the starchy food supply for the sprouting embryo. It is primarily starch, but it also contains most of the proteins and some of the vitamins and minerals.
Fiber
Human enzymes cannot digest them. Fiber consumed in the body can have beneficial health effects, from reducing constipation to lowering blood cholesterol. Fiber is the key to eliminating these extra pounds. They are carbohydrates that are indigestible. It help keeps your blood sugar steady (so you don't feel a strong craving for more food). That is why a high fiber program does not make you feel deprived.
There is 2 kinds of fiber: soluble fiber and insoluble fiber. It is important to have both kinds in the diet every day.
Soluble Fiber: They are found in beans, peas, lentils, oats and barley, some fruits and vegetables such as apple, carrots, plum and squash. These food may help lower the blood sugar which is important, if you have diabetes.
Insoluble Fiber: They are found in foods like wheat bran, whole grains and all vegetables and fruits. They keep the digestive system running smoothly. This helps prevent constipation, hermorhoids and other digestive problems. It may help to prevent some types of cancer.
b) Simple Carbohydrates
Natural sugars known as glucose, fructose and galactose are simple carbohydrates.
Glucose
Commonly referred to as blood sugar, it is the most important carbohydrate fuel for the body. Glucose is most often part of a disaccharide or starch. It is stored in muscle cells and in the liver.
Fructose
Fructose is found in fruits and vegetables.
Galactose
Occurs most often as a part of lactose like in milk.
Carbohydrates and Health
A dietary pattern that is high in unrefined carbohydrates, such as whole grains, fruits and vegetables, has been associated with lower incidences of a variety of chronic diseases. Diets high in refined carbohydrates, such as added sugar and white flour, may contribute to chronic disease risk.
Carbohydrates are not "fattening". They provide four calories per gram compared to nine calories per gram for fat.
Unrefined carbohydrate intake reduces caloric intake because the fiber in the food adds bulk to the gastrointestinal tract and causes you to feel full while consuming less.
Carbohydrates and Exercise
Carbohydrates are the major source of energy during exercise. At a lower intensity (<60% VO2 Max), fat oxidation supplies energy for exercise, but at a higher intensity, carbohydrates are essential. They supply the majority of energy for exercising muscles. Muscles use the stored glucose when under intense workouts. Without adequate amounts of carbohydrates in your diet, you may experience tiredness, staleness and lack, of motivation to train. When you control your carbohydrate consumption, your body will switch from burning glucose derived from carbohydrates to burning primarily fat as its energy source.
Not all Carbohydrates are created equals Glycemic Index (GI)
What is the Glycemic Index? The GI is a measurement to rank how fast carbohydrates are digested and absorbed resulting in the rise of blood sugar levels. It is the way to compare foods and their effect on blood glucose levels. Carbohydrates that break down quickly have the highest Glycemic Index. Carbohydrates that break down slowly and release glucose gradually into the blood stream have a low Glycemic Index. Lowering the Glycemic Index and Glycemic Load has been shown to improve blood glucose levels and high blood cholesterol.
As a general health rule, most scientists recommend eating foods that have a lower GI prior to exercising and they recommend consuming those with a higher GI during and after exercising to help replenish glycogen levels.
Glycemic Index Chart
Low GI
All Bran Cereal Apple Apple Sauce Beans / Baked Beans / Black Beans / Pinto Bread / Rye Bread / Whole Wheat Carrot Cherry Chocolate / Dark Grape Grapefruit Green Peas Green Vegetables Ice Cream (sugar-free) Kiwis Lentils Lentils / Red Milk Oatmeal Orange Peach Peanuts Pear Plum Rice / Brown Long Grain Spaghetti / Whole Wheat Strawberries Sweet Corn Sweet Potato Tomato Yogurt / Low Fat
Medium GI
Apple Juice Barley / Pearled Beets Cantaloupe Cereals Corn Meal Couscous Gatorade Orange Juice Pineapple Potato / Mashed Potato / Red Raisins Rice / Long Grain Sucralose / Table Sugar Sweet Corn Taco Shell
High GI
Bagel Baguette Banana Cranberry Juice Croissant Fruits / Dried Honey Mango Maple Syrup Melon Muffin / English Pancake Potatoe / Baked Pretzels Rice Cake Rice / White Spaghetti / White Tapioca Tofu Frozen Dessert
How to choose carbohydrates wisely
• Increase intake of whole grains, fruits and vegetables
• Use whole grain produce such as oatmeal, brown rice and whole wheat bread
• Increase consumption of legumes such as kidney, black and pinto beans
• If fresh fruits are not available, choose frozen fruits or canned fruits without added sugar
• Choose packaged food that contains 10% or more of the daily value of fiber
• When baking at home, substitute whole grain flour for 1/4 to 1/2 of the amount of flour specified in the recipe
• When cooking at home, use less sugar; try adding 1/4 less sugar than asked for in the recipe
• Use less sugary cereals, beverages and pancakes
• Eat fewer added sugar prepared foods such as cookies and candies
• Read food labels to choose foods low in sugar and high in fiber
2. Proteins
Proteins are an essential nutrient that needs to be consumed daily. Proteins are important for building muscles and repairing muscle fibers after exercising. Protein also have other essential roles:
• Producing antibodies for the immune system.
• Aiding in the digestion and absorption of food.
• Being a source of fuel when muscle glycogen is low.
• Maximizing the transport of oxygen to tissues.
• Providing structure for muscles, tendons, ligaments, organs, bones, hair, skin and other tissues.
• Producing hormones.
• Maintaining the pH balance.
• Improving wound healing.
Proteins are made up of "some 22 amino acids", know has the building blocks. Varying quantities daily are required to maintain basic bodily functions.
Essential Amino Acids
Lysine, theonine, valine, leucine, isoleucine, methionone, phenylalanine and tryptophan, and under certain circumstances: arginine, histidine.
Basic Amino Acids
Aspartic acid, glutamic acid, tyrosine, cystein, asparagines, glutamine, glycine, alanine, praline, hydroxyl praline, cystine and serile.
Unlike carbohydrates and fats, amino acids have no form of storage in the body, so it is important to have some proteins every day. When you eat enough proteins to cover your body's amino acids needs, your body is considered to be in protein equilibrium. If you do not eat enough, proteins are broken down (usually from the muscles) to fulfill the amino acids "pool". If you consume more than your body needs, the excess amino acids are broken down and secreted in the urine, and part of the amino acid remaining will either be stored as body fat or as muscles.
What kind of proteins to eat?
Like for carbohydrates, the type of proteins is also an important choice. Studies have shown that a high-quality animal protein containing all the essential amino acids produces greater hormonal responses in athletes compared to an incomplete vegetable-based protein.
There are 2 types of proteins: a) Complete Proteins and b) Incomplete Proteins (vegetable-based proteins).
a) Complete Proteins
These are meat, poultry, fish, dairy products and soy.
b) Incomplete Proteins
Fruits, vegetables, eggs, grains, nuts and seeds, soy beans, dried whole peas, black eyed peas, navy beans, split peas, tempeh (from soy beans), wheat germ, lentils, tofu, kidney beans, lima beans, black beans.
Two or more incomplete vegetable based proteins can be eaten together so that the body has all the amino acids needed to form a complete protein.
When to Eat Proteins?
There is some evidence that pre and post workout meals containing some essential amino acids result in greater gain of muscle mass. For endurance athletes, a post-exercise meal containing proteins is important for added strength gain. Eat a small amount of proteins at each meal. Make sure to have proteins with some carbohydrates immediately after exercising in order to help the muscles facilitate glycogen storage.
3. Fats
Lipids in the diet and in our body provide a concentrated source of energy. Lipids contribute to the texture, flavor and aroma of our food. It is also necessary to absorb vitamins A, D, E and K. Fats also provide the body with essential fatty acids (EFA's), linoleic and linolenic acids, which help maintain our immune system, keep our nails strong, our hair shiny and our skin clear. Fatty acids produce hormones which affect everything from hunger and sex drive to mood swings.
Lipids in the body
Lipids can be used for energy, but when ingested in excess, they may be converted to fat. Lipids are used after the excess of carbohydrates and proteins are utilized. However, an adequate amount of lipids is required in the diet to maintain normal body functions. Lipids are important in the body for lubricating body surfaces and they are also a cell structural component particularly in the brain and in the nervous system. Fatty acids are compounds which help regulate blood clotting, blood pressure, immune functions and other body processes. Diets high in fat, particularly some types of fats, are associated with an increased risk of many chronic diseases. The development of cardiovascular disease has been linked to diets high in cholesterol, saturated fat and trans fat. The risk of certain types of cancers has been associated with high fat intake. Obesity is also associated with diets high in fat.
There are a few kinds of lipids: a) Fatty Acids, b) Glycerides, c) Phospholipids and d) Sterols. Each one of them has a different structure and function in the body which affect the properties they give to our food.
a) Fatty Acids
Saturated Fatty Acids: These are found most often in animal foods such as meat and dairy products. Tropical oils such as palm oil, kernel oil and coconut oil are also a source of fatty acids. They are mostly used by the food industry in cereals, crackers, salad dressings and cookies. They are to be avoided.
Polyunsaturated Fatty Acids: They include Omega-6 and Omega-3 polyunsaturated fats. The most common Omego-6 polyunsaturated fatty acid is a linoleic acid, found in corn, safflower, soybean oils, nuts and seeds. The Omega-3 fat is found in cold water fishes such as herring, mackerel, salmon, sardine, tuna, and is also found in flax seeds, canola oil and walnuts.
Unsaturated Fatty Acids: They are found in olive and canola oils. There is a different category of unsaturated fatty acids known as Omega-3 fatty acids. They are found in vegetable oils, cold water fish such as herring, mackerel, salmon, sardines, and tuna, flax seeds, canola oil, walnuts and green leafy vegetables. Linoleic acids known as Omega-6 fatty acids are found in corn, safflower oils, sesame, soy, sunflower oils, nuts, seeds, beef, pork, lamb, chicken, eggs and legumes. These food are mostly consumed in the American diet. Omega-9 is found in ghee butter, coconut oil, palm, kernel, cocoa, shea nut, macadamia oil, olive oil (extra virgin) and sesame oil.
Trans-Fatty Acids: They are found in small amounts in nature and are formed in food processing. They are the worst fatty acid to be consumed because they are artificially added and hard to digest. Trans-fats are found in margarine, shortening packaged baked goods such as cookies, pastries, crackers, candies, snack foods, French fries and other fried foods. A very small amount also occurs naturally in meat, poultry and dairy products.
Essential Fatty Acids: Omega-6 and Omega-3 are essential fatty acids. They must be consumed in our dietinordertomakeotherOmega-6'sandOmega-3's. Omega-6 fatty acids are important for growth, skin integrity, fertility and for maintaining red blood cell structure. Omega-3 fatty acids are important for the cell membrane structure and functions, particularly in the eye retina and the central nervous system.
b) Glycerides
Glycerides are found in foods and they determine their taste, texture and physical characteristics.
c) Phospholipids
This type of fat easily mixes with water; it is used by the food industry to keep the oil from separating from other ingredients.
d) Sterols
They do not dissolve well in water. Cholesterol is the best known sterol. The liver does not manufacture it. It is needed to synthetize vitamin D in the skin, to promote the growth and the development of sex characteristics.
Suggestions for Reducing Fat Intake
• Instead of frying, you should: bake, broil, barbecue, roast, steam or microwave your food.
• Skip added fat like butter, margarine and salad dressing or use low fat or fat free spreads or dressings.
• Use egg whites or a substitute in baking.
• Use reduced-fat milk instead of coffee creamer.
• Use reduced fat cheeses or limit the amount consumed.
• Trim visible fat from meats before cooking, and skin poultry before eating.
• Buy lean meat which contains less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol per serving.
Smart Shopping and Ready to Eat Tips
• Choose low fat, low carbohydrates, low sugar or light dairy products, dressings, sauce and smart blend mayos.
• Pick sugar free, light or low sugar jellies and juices.
• Buy lean meats and skinless poultry.
• Buy fresh or frozen vegetables and fruits.
• Rinse your canned fruits or vegetables to remove extra sugar and sodium.
• Try not to use too much salt: high sodium causes water retention.
• The fruits and vegetables in your diet should be of varying colors.
• Eat whole grains, oats and bran high in fiber instead of white bread, rice and pasta (it helps digestion).
• Use no trans-fat butter, margarine or oil (use olive oil spray) or Omega-3 butter.
• If you buy frozen food, choose those low in fat, sugar and sodium (max 500 mg sodium per serving).
• Use brown sugar, honey, maple syrup, raw sugar instead of refined sugar.
• Buy individually portion-controlled: meals or snacks (yogurt, cereals, string cheese, dressing) to help control your food consumption.
(Continues...)
Excerpted from 12 week Nutrition Solutionby Cat Lanciaux Copyright © 2012 by Cat Lanciaux. Excerpted by permission of AuthorHouse. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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