Review: KITRICS NUTRITIONAL SCALE

Good Morning everyone, and HAPPY EARTH DAY!

Since my last post was a bit "medical", I thought I would do a review of a wonderful product I highly recommend. I love Nutritional Scales, and have tried quite a few of them. I recently tried the Kitrics Nutritional Scale, and so far am really liking it. I deal with a lot of clients who are constantly wanting to know which products to buy, which are worth the cost, and most importantly, which will help them reach their goals.

The Kitrics Nutritional Scale is easy to use, sleek, programmable, small and looks nice on the counter. I love that it isn't bulky, and hardly takes up any room at all.

It does the following:

• Computes calories, calories from fat, carbohydrates, protein, fat, saturated fat, fiber, sugars, cholesterol, and sodium
• Includes information for 1999 foods; user can easily create and store up to 99 customizable food code entries
• Weighs in grams or ounces with accuracy of +/- 1 gram; weighs up to 72 ounces (2000 grams)
• Calculate your daily nutritional intake to help you achieve your health goals.

"Precision Scale

Weigh your food in grams or ounces, with a high-precision reading of +/- 1 gram (.05 oz.). The unit features a removable, washable stainless steel platform, and can weigh up to 72 ounces (2000 grams). Calibrate for whatever container you're using and you're all set.

 I love that you can use it directly out of the box. The programmable mode is easy to use once you get the hang of it. I love that you can customize your favorite foods, or meals, for an easy "one-touch" Nutritional read-out. This would be fantastic for any health-minded person; diabetic (it does exchanges and grams of sugar); athletes (protein, nutrients etc); anyone with Hypertension and Heart concerns (sodium, cholesterol, saturated fat); bakers (you can tare items); cooks (you can tare, program meals); dieters (reads out all macro nutrients, tallys your meal/daily Nutrition totals, and allows you to program meals and foods to track your Calorie needs). You enter your food code for a portion of food and it will compute the following: calories, calories from fat, carbohydrates, protein, fat, saturated fat, fiber, sugars, cholesterol, and sodium.

I do wish it had more "raw vegetable" program options. I have used other scales that had a lot more vegetables programmed in (cucumber with skin and without, etc). I also noticed that it only has buttered, microwave popcorn programmed in the miscellaneous section. I would have loved it to have the unpopped kernels programmed, as well as air-popped, non-buttered popcorn. However, with the programmable feature you can program this in quite easily. With foods such as CHIA seeds, Peanut Flour, Greek Yogurt, and protein powders being used regularly, this is great as you can program them right into the scale. Since more us us are moving away from more conventional junk food, towards a more whole-foods, healthier options type lifestyle, I think having a customizable readout is essential. For those of us who regularly use sugar-free products, or products made with Almond/coconut flout etc, this is a great tool to have. I tried programming GG SCANDINAVIAN BRAN CRISPBREAD, and it worked really well.

The Scale comes with a Nutritional Code book, which has the codes you enter to obtain the nutritional readout for the foods you weigh. You just enter the code, and it reads out all the information automatically. The book also has additional blank pages where you can write in your programmed custom foods/meals and their corresponding codes so you don't forget!

I was impressed with how sleek the KITRICS NUTRITIONAL scale looked on the counter. Some of the Nutritional Scales I have used cost $99 or more, and I was really impressed with the price of this product. It is accurate, works well, and has more features than most scales for half the price. This really is a great product to have in the kitchen and would make a fantastic gift as well.

Healthy Habits; Taking yourself out of the situation.

Janetha posted an interesting post on Healthy Habits, which really got me thinking. I think a problem with many of us is NOT dealing with emotions. Or rather, dealing with them in unhealthy ways. In keeping with the 'Healthy Habits' theme, I wanted to introduce another 'healthy' habit that many of us could benefit from. Getting out of the negative situation!

Learning how to remove yourself from the situation that is causing you to cope in unhealthy ways is one of the first steps in realizing that you are worth it. Many people struggle with emotional eating, guilt, fear, anxiety, self worth and feel pressured to put on the 'all is well' front. I think it's necessary for us to realize that it is okay-  more than that: HEALTHY, for us to be able to recognize and feel that we are not okay at all times. Whether it is feeling the pressure to look a certain way, suppress emotions, appear put together and perfect, successful, or buy that perfect present; all of us succumb to pressure at times. Being able to put distance between us and the emotion is a great way to gain perspective. I call it 'Getting out of the eye of the storm'. REMOVE yourself physically from the situation.
This is one of the best ways to EMOTIONALLY and psychologically remove yourself from it as well.

I recently was feeling so stressed out, and the entire fridge lay temptation to being consumed within an hour. It is often hard to think 'How will I feel after this' when you are just trying to numb the emotions/fear/feelings down and get through your day. Rather than giving in, I recognized that I needed to get out.It is hard to stop, so rather than mentally exhaust myself trying to rationalize with myself, I grabbed my laptop, note book and headed to my favorite Starbucks. Getting out among people really helps get you out of your head. Listening to the Holiday Music (Josh Groban), listening to the laughter and conversations of people around me, and seeing all the people around me really helped.

Now I realize that it is seldom this easy. But having a 'back-up plan' and listening to your intuition, recognizing that something is off and you are not coping is one of the best habits we can develop. I think that too many of us have developed or started working on this habit too late in life.

Here are some ideas:
1. GET OUT OF YOUR APARTMENT/HOUSE/CONDO/desk etc.
Even if it is for 5-10 minutes, get away. Go for a quick walk, go window shop, or just sit somewhere safe until you can gain perspective and calm down a bit. You need to think straight and when you are riled up, this is no state to be making decisions in.

-When you are feeling a bit better, allow yourself to feel whatever it is you are feeling. Pain and hurt, as unpleasant as they are, are a healthy and integral part of our psyche.
-Take deep breaths!
- Distract yourself. I like walking through Chapter's or book stores, Home & Bath stores, grocery isles... anything with a lot of stuff to distract me with. Ironically, this lets me think clearer!
- Have a back up plan. If you are going through a rough time, brain-storm a few ideas ahead of time that you can do if you ever feel yourself getting overwhelmed. Join  a Yoga class, buy some paints, pick a favorite walking path, or head to your favorite grocery store (there are no right or wrong places-as long as they are safe!).
While this time of year is hard for so many people, the festive spirit and music/lights make it a wonderful place to reminisce, reflect, think and getaway without feeling too isolated and lonely.

I think so many of us put too much emphasis on trying to align ourselves with how we think we SHOULD be, vs how we really feel. This 'dis-alignment' causes so much grief.

Obviously, having someone you can talk to is essential to our well being. It's a hard step to make. We may not always be successful in extracting ourselves from toxic situations; the pain may be too great at times, and we may feel too tired. But those rare occasions that we are able to get out, and forgo the emotional binging, or whatever behaviour it is we end up regretting, it is the most empowering, and joyous feeling.

And for those times that you don't, and you do eat everything in your kitchen, cupboards, pantry, freezer etc, remember: IT'S OKAY!!! We all make mistakes, and we all go through times where our actions leave us feeling depressed, frustrated and regretful.

Just remember, that one day does not define you. Nor does one week, one month, or one year. Each day is a chance to make a fresh start, take a little better care of ourselves, learn to be in-touch with our feelings, and learn better ways to cope. Forgiveness of self and self-love are one of the healthiest habits I know.

The fallacy of Happy Weight.

Lately I've been really thinking about the term "happy weight", and how disordered that statement really is. Ever since Self magazine coined the term, I've heard so many women refer to their "happy weight", or more accurately, what their "happy weight" is, or will be. Again, reinforcing that a certain weight/ body size= happiness. I think it's become a convenient way to justify disordered eating habits, and dysmorphic body images. Why not "my happy self" or my "best version" or just "healthy-body mind spirit" all together? The fact that it's been assimilated into our society at such a rapid state just goes to emphasizes our unhealthy fixation on weight loss, diets, and being judged and ultimately, ONLY worthy when we reach that certain "magical" number (which never ends up being low enough, or good enough). And then,- only then, can we truly be happy. We need to realize that being/feeling "happy" isn't a something have to earn, or only have a right to feel if we've met some sort of ridiculous societal standard. We all have the right to be happy- regardless of size, and even more so because happiness is intrinsic to our well-being. It is not an alienable right that only certain people deserve to have. Think about it, what exactly does a "happy weight" really mean? They are two words that have nothing to do with one another. Without happiness, what is the point of life? To ascribe 'happiness' with weight is ludicrous.

I am in no way advocating obesity, or saying one should just let themselves go. That isn't healthy body mind spirit. But what about being happy with the person you are because of WHO you are? Not what the scale says? A little self-acceptance goes a long way, and leads to a healthy mind, which translates to a healthy body as well. A healthy mind leads to making healthy, sound decisions. You aren't prone to binge eat when you have a healthy mind. When you aren't emotionally binge- eating, you are usually at peace with yourself and life. You are in your HAPPY PLACE! You aren't trying to stuff down feelings, fill an emotional void and numb yourself to life. Your sense of self allows you to fill yourself with love.

 I recently was in the grocery store browsing isles when I saw a girl (about 17) talking on the phone. While I didn't hear her entire conversation, I noticed her definite frustration, and confusion while trying to decide what to buy. She looked overwhelmed and so unsure of herself. She kept picking up boxes, looking at them, hesitating and putting them back, while she listened to whomever was on the phone. She finally asked her friend in exasperation "I don't know what I should buy!!? I don't know what do get!". Her friend must have suggested something, as she replied immediately "I can't!!! I'm on a diet. I need to lose 5 lbs". Now this girl was a stick- the type that can fit into Aritzia size 0 pants. Her friend said something, and this poor girl threw out this rhetoric, "Well, not more than 10. But just 'tone up'". Her friend must have interjected with shock, saying she doesn't need to lose ANY weight, as the girl finally ended the conversation  by saying "Well I just want to get healthy. I'm not at my happy weight, Ok!!!? Just 5-10lbs and I'll be happy. I just want to get this roll of flab off my stomach before Christmas- then I'll be happy". She sounded defensive, frustrated and so naive. She could have gained a good 20lbs and still been skinny.

You would think with age comes maturity, but this is obviously not the case. I hear woman constantly discussing diets, fast weight loss, "does it really work", the "magic quick fix" and magazines with Diets and celebrity diet secrets are constantly the best selling. Unfortunately, it is the older of us who have sadly- unintentionally- given this message, perpetuated it and spread it like wild fire. I hate to blame media/TV- I think that ultimately, celebrity culture doesn't impact our mind-set all that much, unless the mind is already 'sick". Only then do we view these celebrities as 'perfect' and strive to fit into sample size 0s. If we have a healthy mind, attitude, sense of self and perception, we regard these TV shows and celebrities as just what they are- normal people working. We don't need to look for outside acceptance as a source of validation and joy. And our weight wouldn't dictate how much we like ourselves that particular day. We strive to be our best self, live, laugh, learn, and grow. We relish all that life throws at us, and can shake off the bad along with appreciating the good. We don't focus on the size of our jeans (it's just a number!), food, what we ate, how much etc. We would love food, look forward to it, eat what we want, and get on with our life. No fixation, not 'data mining' into dissecting what we ate, and what this means about who we are and how we should view ourselves.

 Self-love goes a long way. Instead of using terms like the fairly 'innocuous' happy weight, let's just focus on our 'happiest selves'. What makes us shine, and have a zest for life? When are we at our best, happiest and most confident selves? So I propose that today instead of the scale, our plates, foods, and body image dictating how much we can love ourselves, we just appreciate how wonderful and blessed we are and decide to be happy in spite of our 'flaws'. Our Self-Image and worth ISN'T reflected in the mirror! Let's focus on being our HAPPIEST selves, living our best lives.... Scale not included!



What makes you happy?

When do you feel the most at peace with yourself and life?

The most content and tranquil?

When are you the happiest?

How can one get out of the mind set that your weight dictates who you are or how you feel?
What are your thoughts on the term "Happy Weight"?
 

Short term over-eating has long term effects

(All images from Google Image Results)

If we needed any more reason to get healthy and start eating a balanced, and nutritious diet, a Swedish study suggests short term over-eating could impact your long term health and increase the difficulty of weight loss and maintenance (I've included the study at the end of this post). This study has wide reaching implications, as many people put off 'healthy eating' or starting to live a healthy lifestyle- always procrastinating, and going overboard now, while promising to make it up next week etc. If you are a person who has ever said "oh, I'll start healthy eating on Monday, and indulge until then", know that putting things off will make them that much harder in the long run. Besides a declining metabolic rate, we also lose substantial muscle and our levels of CoQ10 diminish as we age.  It's not black or white, all or nothing. Think of it as a lifestyle, not a diet. Start making healthy, incremental changes: think at the margin. So whether or not you have that extra spoon-full, extra bag of chips, glass of wine... take into account what you're giving up in the long run and what the trade offs are. Why sabotage your health now and make it harder for yourself when you finally take your health seriously. Your health at the moment is all we have! Take care of it and nourish yourself with good food.

Balance and moderation is the key- as is mindfulness! Think of the reasons WHY you are eating- is it hunger or is it anxiety, depression, stress, rejection, issues with self-worth, loneliness and fear that you are trying to avoid and numb yourself to? What void are you trying to fill: hunger or an emotional void?
This is the time to reach out and ask for help. If you struggle with binge eating, stress/emotional eating, know that you are not alone. Asking for help is the hardest but most rewarding part; if separates us from the shame we carry. Putting it off won't make asking for help and getting help any easier! Learn to cope with stress in other ways than turning to food.

Simply staying mindful of what we are eating will help us maintain our health in years to come. Enjoy the taste, and focus on the food you are eating. If you want the slice of cake, by all means- Go for it! Indulging is part of a healthy lifestyle and mindset; just don't eat the entire cake! Don't take the box of cereal/ bag of chips, pint of ice cream with you to the computer or TV. You'll be so focused on what you're doing that you won't notice your hand reaching in until the box is empty!

I like to use the analogy of eating like we are trying to set an example for our younger selves. What does healthy eating look like to you, and how would you want your child to eat? Be proactive, act now and start to treat yourself the way you would want to be treated. We are adaptive by nature- pretty soon living a healthy lifestyle will come as naturally as breathing.

Opt for balance- if you want a burger, make sure you get some healthy veggies on the side. We all know people who make resolutions every year, and every year they are back where they started. This is because they are putting too much pressure on the situation, getting overwhelmed and having an "all or nothing"mentality. A healthy lifestyle should come naturally:
-Substitute high fat items for lower fat/calories/sugar options.
-Cut back on your sugar intake and processed foods. They offer no nutritional benefits.
- Make sure you eat every 3hrs or so. This way you maintain stable blood sugar levels, and you never become ravenous as a result (and then consuming the entire contents of your fridge).
-Plan ahead, and prep before time. Have healthy snacks ready to go. Make meals 'ready to go' and freeze extras or make large amounts that you can then have ready during the week.
-Add veggies to your meals and baking items. Use cauliflower/pumpkin puree, butternut squash/yogurt/cottage cheese/apple sauce in your baked good instead of oil. Adding broccoli, asparagus, spinach, artichoke, peppers on your pizza will increase the antioxidant and vitamin levels, as well as filling you up with more fiber, so that you are less likely to eat the entire pie. This also cuts calories, as it limits the amount of unhealthy ingredients you can put on it.
-Buy frozen veggies. I always have frozen broccoli and cauliflower in my freezer. This is fantastic for when I make large pasta bowl- I simply dump the whole bag (once cooked) into the pasta and stir it all up. This provides fiber, bulk,  nutrients, as well as limiting the simple carbs from the pasta.

It comes down to asking yourself "what am I worth", because we truly are what we eat, and what we are is  in our circle of influence. It determines our self-respect, because it mirrors how we view ourselves. As the saying goes: "The person I am today, is because of the choices I made yesterday'.

What are some strategies you use/could use to be more mindful of what you eat? If you could set an example for your 12yr old self, what would you tell her and what would you do differently?
What are some minor adjustment you could make in the short term, that would help you in the long run?
Do you struggle with emotional eating? Sometimes getting to the root of the problem requires us to  face some ugly truths/feeling that we are trying to suppress. Other times, it really is about making better choices and practicing mindfulness. Take a personal inventory, and see if your lifestyle is in alignment with your goal, and how you want to feel and live. Our health is such a strong determinant in all that we do, and knowing we can set ourselves up for a lifetime or energy, vitality, and health is empowering and motivating.

If you have concerns, or need help, I am including the link to the National Eating Disorder Information center:
http://www.nedic.ca/

Here is the study:

Short-Term Overeating Could Make Long-Term Weight Loss Tougher


Swedish study suggests pounds put on during high-cal, low-exercise periods stick around

By Alan Mozes

HealthDay Reporter

(HealthDay News) -- If you think a few weeks of slothful behavior and caloric overindulgence can be easily worked off at the gym, think again.

New Swedish research suggests that just a month's worth of unhealthy living changes physiology, making piled-on fat even harder to lose.

"A short period of [over-eating] can have later long-term effects," said study co-author Dr. Torbjorn Lindstrom, an associate professor in the department of medical and health sciences within the faculty of health sciences at Linkoping University. "Based on this, it can be recommended to avoid very high food-intake that might occur during shorter periods in normal life."

Lindstrom and his colleagues report their findings in the current issue of Nutrition & Metabolism. They focused on 18 normal-weight healthy participants (12 men and six women), averaging 26 years of age.

For one month, all 18 were placed on a restricted physical activity regimen that involved the equivalent of no more than 5,000 steps per day. Five thousand steps, the team noted, is the threshold for a "sedentary" lifestyle, whereas a "physically active" lifestyle involved 10,000 steps or more.

In addition, participants embarked on diets involving a 70 percent jump in daily caloric intake -- mainly from fast food -- amounting to about 5,750 calories ingested per day. The research also included a comparison group who did not change their diet/activity.

By the end of the month, the feasting group gained an average of 14 pounds. Their fat mass, specifically, was found to have gone up from about 20 percent of total body weight, to nearly 24 percent after the month-long intervention.

Participants lost most (more than 10 pounds) of that new weight over the ensuing six months. However, one year after the study's end, participants still registered a noticeable gain in fat mass (of about 3 pounds on average) compared with their pre-study status.

This fat stuck around despite the fact that the participants had returned to their lower-calorie pre-study diet and more active routines.

Two-and-a-half years after the study, fat mass gains were even greater, registering just under 7 pounds on average, the researchers found. There was no such long-term change among the control group who had stuck to their usual diet.

Based on the findings, the researchers conclude that a brief period of excessive over-eating, coupled with reined-in activity, may change body composition and lead to a significant boost in in body fat levels. And these changes appear to endure, despite a return to healthier behaviors.

Study author Asa Ernersson, a doctoral candidate at the university, said it's tough to tell whether older individuals might be impacted any more or less than younger people.

"Of, course there is a possibility that age has an important role for losing body weight gained after a short term period of overindulgence," he said. "But from this study we cannot draw any such conclusions, since most of the participants were between 20 and 30 years old."

Both Lindstrom and Ernersson said that more research exploring such questions is needed.

More information
For more on healthy eating, visit the U.S. National Institutes of Health.
SOURCES: Asa Ernersson, doctoral candidate, Linkopings University, Linkoping, Sweden; Torbjorn Lindstrom, M.D., associate professor, department of medical and health sciences, faculty of health sciences, Linkoping University, Linkoping, Sweden; August 2010 Nutrition & Metabolism

Appetite Hormone Levels and "Regain"

I am so sorry for the absence- things are CRAZY busy right now. I will catch everyone up and update my Healthy Living Series as soon as I can. In the mean time, I thought I would post this article, as it ultimately ties in with my "Healthy Living Series" when I touch on hormones, stress and blood sugar:

Appetite Hormone Levels May Influence Weight 'Regain'

Dieters with a certain combination are predisposed to reacquire lost pounds, researchers say


(HealthDay News) --Some dieters may be more likely than others to regain any excess pounds they've lost, depending on their particular hormonal makeup, new Spanish research cautions.

A certain combination of appetite hormones leptin and ghrelin appears to predispose some people to weight gain following a diet, the researchers found.

Study author Ana Crujeiras, of Complejo Hospitalario Universitario de Santiago in Spain, and her team report the finding in an upcoming issue of the Journal of Clinical Endocrinology & Metabolism.

The connection between appetite hormones such as ghrelin and leptin and long-range weight-loss complications stems from work with 104 obese and overweight men and women, all of whom embarked on an eight-week, low-calorie diet.

Before dieting, during the diet, and about four months post-diet, Crujeiras and her colleagues measured each participant's body weight and fasting plasma levels of ghrelin, leptin and insulin.

The bottom-line: Those with higher leptin and lower ghrelin levels before dieting were more likely to reacquire the lost weight after the diet ended.

"We believe this research may indicate that the outcome of weight therapy may be pre-conditioned," Crujeiras said in a news release from the Endocrine Society.

"Our findings may provide endocrinology and nutrition professionals a tool to identify individuals in need of specialized weight-loss programs that first target appetite hormone levels before beginning conventional dietary treatment," she added.

And while noting that "the long-term success of maintaining the weight lost is usually poor," Crujeiras suggested that the current observations "could be used as a tool to personalize weight-loss programs that could guarantee success in keeping off the weight."


Have you guys struggled with cravings, stress eating and re-gain? What happened, and how did you deal with it?

Healthy Living Series Intro

We all know that nutrition, health, and well-being (mind-body) are interconnected. Most diseases can be traced back to, or show a relationship to nutritional deficiencies, mal-absorbtion, enzyme deficiency or something within the body that can be helped naturally. I'm going to start with the basics, and hopefully leave you with the tools, skill and confidence to make informed decisions and cut through all the confusion.

 Basically I want to provide you with information on all aspects and facets of Nutrition (and how things work in the body, they're function and purpose etc) so you can derive and make your own decisions based on WHAT YOU THINK WORKS BEST FOR YOU!

I really want to put the emphasis on getting maximum nutrients from your foods, so that you have more energy, more focus, better workouts, better recovery, and a better life over all.

I'm going to focus on a few 'key' aspects of CLEAN EATING: what it is, what it looks like, some things to keep in mind; give you some Nutritional ideas you may want to incorporate into your life, give some meal ideas and really focus on optimizing your health, your workouts and recovery; your overall well-being through Nutrition (food) to gain energy and live at your optimal peak potential.


I'm going to briefly touch on: Nutrient Timing-including briefly discussing supplements and protein shakes, their place and the benefits of whey; super foods, key words to look out for when eating out, what a proper plate should look like. I want to focus on foods that give you the most bang for your buck on a nutrient/cell level- foods that yield high benefits per serving (phytonutients,vitamins, minerals, fiber, protein and fats), in effect maximizing your results-all the hard work you guys are doing in trying to live fit and healthy lives, and hopefully provide some clarity as to what you should be focusing on.

What is CLEAN Eating

 Clean Eating has become a 'catch phrase' or fad word we are all hearing lately, but it is actually as sustainable, sound and sensible as you can get. It refers to getting your fuel (energy foods) from whole, unprocessed, natural, clean sources- as close to mother nature as possible. You should be able to trace foods back to their origin. Focus on minimally processed foods (ex. baked potato vs. potato chips).
 "Real Food". Of course, with our modern lives- (busy, stressed, financial instability) convenience, availability and cost often are our decisive final factor. What I hope to show you is that you can eat relatively clean, healthy and nutritiously anywhere. Above all, I want to 'remind' us of one important fact that when truly considered, provides strong impetus for chosing to be mindful of " Healthy Living", facilitates in choosing "healthy" nutrients and lifestyle habits; brings"health minded" to the forefront of our priorities, as well as encouraging mindfulness: YOU ARE WHAT YOU EAT. You cells literally are made up of (sythesis) what you consume, and it is the strongest area of which we have control over (behavior, paradigm, attitude, and mind-set: Decisions and Behaviors are yours). Control your thoughts = control your life.

So, what are the main components of Healthy Eating/Diet? We are going to focus on 4 main components of what a meal should consist of:

1.A lean protein source

2.Complex, low glycemic, high fiber carb (of fiber)

3.A healthy fat

4.Vegetables (Green, Leafy, Colorful).

I often like to give the analogy of looking at a plate like a FACE. Think of 2 eyes, a mouth and a nose. Each main meal should combine a serving of the four main components. I like to think of one Eye as the protein; Protein is made from amino acids, and is the building block of the body. Getting adequate protein in your diet is vital to the repair, growth and recovery of the human body. In order to have proper developement,  recover from workouts and gain lean muscle you must obtain sufficient dietary protein – this cannot be overlooked. I will go much more in depth in regards to protein and the various Macro/Micronutrients later, but for now remember Protein= STRUCTURE- BODY TISSUE NUTRIENT and BUILDING BLOCKS OF YOUR BODY.

Think of the other eye as your high fiber, low GI, low sugar, complex carbohydrate (oats, quinoa, brown rice etc). Again, I will go in depth on Carbohydrates, but suffice it to say that Carbs are your Brain's and Nervous System's energy source, as well as your bodies preferred source of fuel. This is why people on extremely low carbohydrate diets tend to get depressed, moody, lack energy and have trouble sleeping. They aid in the metabolism of fat and protein, and are the chief source of energy for all body functions and muscular exertion.

The mouth or bottom half of your plate should be your vegetables. These are loaded with fiber, enzymes, vitamins, minerals, antioxidants, and phytochemicals such as anthocyanids, xanathins They are low in calories, while adding bulk to your diet due to water and fiber. Fiber (also a carb) helps to fill you up, slows digestion, binds toxins for removal, and has a host of health benefits. Aim for about 6-9 servings of  Vegetables a day.


Finally, the "nose" of your plate, or face- your healthy fats. Fats are your "Reserved Energy", as well as providing vital protection to your brain and organs. Fats are vital! They are necessary for hormone synthesis, muscle repair, fat loss, brain function, joint mobility, skin elasticity, heart health etc. Fats do not make you fat! Excess ANYTHING will cause weight gain, and fats in and of themselves aren't bad. Not only is this thinking erroneous, but it can also be detrimental to your body, health and impedes any results you have been making. There are two fatty acids that are essential to the body, the omega-3 fatty acid alpha-linolenic acid (ALA) and the omega-6 fatty acid linoleic acid (LA). If your body does not get enough ALA and LA from your diet then many metabolic processes and even hormone production can suffer. When choosing the dietary fat sources that comprise your diet, you want to choose foods that are high in ALA and LA (i.e. almonds and olive oil) and stay away from foods that are high in saturated and trans-fats (i.e. butter and bacon). While you do need some saturated fats in your diet, the majority of your fats should be unsaturated (monounsaturated and polyunsaturated fats). Fat= RESERVE ENERGY. Fat is energy dense at 9 calories/gram, as opposed to the 4cal/gram of Protein and Carbohydrates.

Healthy sources of fats are: Pumpkin seeds, Olive oil, avocado, Chia, flax oil, fish oil walnuts, olives, salmon. Avocados are loaded with heart healthy fats, as well as antioxidants that you need to prevent free radical damage. They Containing omega-3 essential fatty acids, vitamins like B-complex, and vitamin E, as well as important antioxidant minerals like selenium. Brazil nuts, Nuts and seeds are another super-health food. Eat unsalted nuts, like almonds, cashews, Brazil nuts and walnuts; seeds like sunflower, flax seeds, poppy seeds and pumpkin seeds.etc

Carbohydrates are another vilified and misunderstood Macronutrient. Understanding the different types of Carbohydrates is key. A healthy diet should not eliminate food groups. You need over 40 different nutrients for your body to function- none of which can be obtained from one specific food group. You need a wide variety. Macronutrients refer to Carbs, Fats, Proteins and are needed in large amounts by the body (hence MACRO), Micronutrients (Vitamins, Minerals, Phytonutrients etc) are still needed, but in smaller amounts (hence Micro).
 
In my next post I'll start going into more detail and focus on the specifics. I also plan on doing a brief post dedicated to each of the Vitamins and Minerals: their functions and role within the human body, and which sources to best obtain them from.
 
Any questions or areas of specific interest you would like to learn more about: PLEASE LEAVE A COMMENT. My goal is to provide comprehensive, easy to understand and use information!