PROTEIN VS CARBS
VS BALANCE
Q Several diets out there suggest that eating a lot of protein and low (or no) carbohydrates will help me lose weight. This can be very confusing as everyone seems to have a differaent concept.
A Yes, anyone following these diets will certainly lose weight. BUT BE WARNED - they will not be able to keep it off indefinitely. You cannot live the rest of your life eating like this. It is not feasible and it is not healthy.
Let's start with Protein...(an organic molecule made up of one or more intertwining chains of amino acids).
Protein is a nutrient that conjures up images of vitality and strength.Unlike carbohydrate and fat, it has had the privilege of being associated with positive effects - strong muscles and good healthy.
As long as protein foods from meat and dairy products are low in saturated fat and cholesterol, they are acceptable for a healthy menu plan.
Protein is our building food and next to water, it is the most abundant substance in our body. It is essential for growth, development and maintenance.
Now Carbohydrates... (a compound containing carbon, hydrogen, and oxygen; includes sugars, starches and most fibres).
The term carbohydrates means many things Broccoli is a carbohydrate and so is celery. But, so are bread and potatoes. A carbohydrate is anything that can be broken down into the simple sugar that our cells use. How easily they are broken down in the body and reduced to blood glucose distinguishes one carbohydrate from another. Carbohydrates include starches, cellulose pectin, and legumes and provide 40 - 50% of the energy in our diet. All these are reduced to simple sugars by our digestive process. The end process is used as fuel to the brain, nervous tissues, muscles and other process. Any excess is converted into fat and stored.
Carbohydrates have been accused of either causing or curing most of the major health problems of the 20th Century. It is hard to find a nutrien that has been craved and criticized more than the simplest carbohydrate, sugar.
An abnormal craving for carbohydrate rich foods has been identified in individuals with a variety of disorders including obesity, premenstrual syndrome, bulimia, depression and seasonal affective disorder. In carbohydrate cravers, the effect of carbohydrate consumption alleviates tension, anxiety and mental fatique.
It is hard to find a
nutrient that has
been craved and
criticized more than
the simplest
carohydrates, sugar.
The Solution
Balance.A proper balance between all nutrients, makes for a healthy, slim body. However, not everyone can have the same amounts of either.It depends on many things. _ gender, height, weight, age and level of activity. The diet books out there have good information in them, but the food plan is not indivedually designed. This is why the people trying out these diets don't see any results and quit feeling digusted with themselves _ie. "I might as well forget and be happy the size I am").
Choose a program that offers balance and program suited to your lifestyle with on-going support in a one-on-one basis. We have one life to live and it should be a quailty life with freedom from low self esteem. Don't feed the coffers!
A guide to food labels
Don't be deceived by misleading food labels: The words light or lite may mean light in color or light in calories, but not necessarily low in fat. Read the list of ingredients and nutrients per serving. Remember that ingredients are listed on the label - in order of amounts by weight, beginning with the largest amount. Compare several different brands of the same product and choose the one that is lowest in fat and salt.
The word fat may not appear on the label. However, the following words all indicate fat.
- glycerides - glycerol
- esters - shortening
- hydrogenated oils
- Foods containing large amounts of sugar should be used sparingly. The word sugar may not appear. In its place the use of these words also indicate sugar is being used:
- fructose - sucrose
- lactose - maltose
- sorbitol - mannitol
- destrose - honey
- syrups -molasses
- sweeteners
Although foods may be labeled no sugar added or unsweetened, they may still have a high content of natural sugar.
Foods high in sodium should be consumed carefully. Again, the word salt may not appear on the label, other terms such as:
- monosodium
- glutamate (MSG)
- sodium benzoate
- disodium phosphate may be listed.
Terms such as salt free meant no salt was added during processing, but salt or sodium could still be present naturally or added as another sodium compound. Check the sodium content per serving.
Check the list of ingredients on bread packages to be sure that whole wheat is the first ingredient listed. Labels such as bread with whole grain or whole -wheat goodness may not mean whole wheat.
No cholesterol is a meaningless claim often used on margarines or shortenings.
Foods from vegetable sources (ie.vegetable oils) never contain cholesterol. However, they could have a high level of saturated fat, which raises the levels of cholesterol in the blood.
Gail Spearey holds diplmas in Weight Consultancy, Psychology.Social Work and Nutrition Science and application. She is certified in Nutrition and as a Natural Health Consultant. (Owner Nutritionist)
Tony Neuert certify in Human Relations, Human Anatomy, Physiology, Health and Physical Fitness,Nutrition Science and Application, Diplma in Sport Nutrition. (Manager)
Web: www.gails@sasktel.net
e-mail gailsweight@sasktel.net
Simple Ways to Increase Energy
.Eat whole Foods.
The energy food connection seems simple enough. The foods we eat provide us with the calories we burn to produce energy. But not al calories are created equal. Consuming (without over consuming) certified organic foods that provide nutrient dense sources of complex carbohydrates, essential fats and low-fat protein is the best cornestone for cuilding energy.
2. Kick the caffeine habit.
Jump off the high-low energy roller coaster created by refined foods and stimulants such as coffee, chocolate, tea and colas. Although these are difficult habits to break, we can overcome our physical and psychological dependencies on these stimulants by nourishing ourselves with wholesome, energy producing foods. Energy bars provide a nutritious and convenient boots of energy, but read the labels closely. Avoid bars that contain hydrogenated fats. Choose those that have a balance of complex carbohydrates, low-fat protein and essential fats.
3. Drink eight glasses of purified water every day.
Without enough water, our body's trillion cells simply do not function efficiently. Fatique is most often a water deficit, not a food decicit.
4. Take vitamin B-complex.
All of the B vitamins assist in the utilization of fats and carbohydrates in energy production. Along with the B vitamin present in the complete multi, a vitamin B-complex provides additional support in the manufature of adrenal hormones and red blood cells.
5. Eat less, digest more.
The over-consumption of food, even nutritious food, diverts energy to the process of digestion. Eating smaller, more frequent, nutrient-dense meal provides the macronutrient power our personal energy generator requires. Chewing food well takes an energy load off the digestive system, encurages faster and more thorough nutrients absorption, and conserves more energy. Taking plant enzymes with meals can help to alleviate chronic digestive difficulties.
6.Check for food allergies.
Fatique, depression and general malaise are predominate symptoms of food allergies. Many of us go though life with multiple food allergies that not only deplete energy but also tax the immune system. A rotation diet as outlined in the Encyclopedia of Natural Healing, can help to pinpoint allergies.
7.Sleep more.
Sometimes the most obvious answer is the one that works.Getting enough sleep is critical to having enough energy. Feeling tired during the day can often be remedied by taking a 15-minute nap. And, power-napping is in vogue as a way to recharge our batteries. If insomnia is a problem, take a sleep inducing herbal formula an hour prior to bedtime.
8. Exercise every day.
Daily aerobic exercise is another key component in an energy-generation program. power-walking or cycling, combined with a regular strength training workout, works wonders to strengthen and energize us physically and mentally.
9. Breathe deeply.
When we are sad, anxious and stressed out, our breathing becomes shallow and insufficient. Breathing rhythmically and deeply provides more energy to the brain and every other cell of the body.
10. Think creatively.
The The thoughts and emotions we feed our minds have as much to do with our energy levels as what we feed our bodies. Feelings of fear and anxiety bring energy down, while positive thoughts increase the flow of energy throughout our bodies. Creative and inspired moments energize our lives, reduce the effects of stress, and remind us of the true meaning in life.
11. Socialize.
Feeling isolated and alone in the world is one of the biggest energy drains we can experience. Being with people who support our sense of well-being can be an instant energizer.
12. Laugh!
Laughter is not only the best medicine, it is the best energizer. When was the last time you laughed so hard that you were exhaused? Heartfelt laughter sends a wave of healing energy that penetrates every part of our body, mind and spirit.
Gail Spearey holds diplomas in Weight Consultancy, Psychology/ Social Work, and Nutrition Science and Application.
Tony Neuert certify in Human Relations, Human Anatomy, Physiology, Health and Physical Fitness,Nutrition Science and Application, Diplma in Sport Nutrition. (Manager)
Web: gails@sasktel.net
e-mail: gailsweight@sasktel.net
