Tuesday, June 29, 2010

Diet Why? The first 3 letters are die!!!!!!

We have all been there "Oh I am going to start a diet" and then we are good for awhile and we eventually go off the beaten path.
Good nutrition is eating foods in proper quantities with the proper nutrients to feed our bodies. Malnutrition, on the opposite side is a diet that these nutrients are under consumed or unbalanced. I do not claim to be a dietitian. This post is for basic information. If you have more in depth questions please ask a Registered Dietitian. I will answer basic question regarding nutrition.

The basic nutrients the body needs are carbohydrates, fat, proteins, vitamins, minerals and water. There are Recommended Daily Allowances (RDA) based on sex and age.
Carbohydrates are nutrients that are essential for energy. It is recommended that 45-65% of daily calories come from carbohydrates. This is approximately 130g. Take a look at the nutrients on what you eat and most people eat way beyond the recommended amount of carbohydrates. Yes there are good and bad carbs that our body breaks down differently. Simple carbs or sugars are just that break down to sugars. Examples would be fruit juice, sodas and candy. Complex carbs are better but we have to make sure that the carbs have a good amount of dietary fiber also. Fiber cannot be broke down by the digestive system but it does help prevent some cancers and helps our digestive system work properly. Most of you reading this BLOG are under 50 and the average fiber intake per day is 38g.
Fats are another important nutrient to help temperature regulation, protection of vital organs, distribution of some vitamins, energy production and formation of cells. Yep you got it! Good and Bad Fats. Trans fat is unsaturated fat that is common in baked goods such as cookies and cakes. BAD BAD BAD!!! Moderation! Monounsaturated fats are found in olive oil and canola oil. Better! Polysaturated fats Fish, soybeans, and peanut oils are good and needed in the body. The recommendations for fat intake is 20-30% of calories. If you ate that Big Mac you are done!
Proteins are are forms of amino acids. Proteins have alot of functions in the body such as: carry oxygen, fight disease, allow muscle contraction, act as connective tissue and clot blood just to name a few. The recommendations for proteins are 10-35% of calories. People who train intensively may require more protein in their diet.
Vitamins are organic based substances that are essential to normal human function. Vitamins are essential in metabolism of fat, carbohydrates and proteins. The body needs certain vitamins in the proper quantities for protein synthesis, blood clotting and bone formation.
Minerals are inorganic elements that are found in the body. Some examples of these include calcium, phosphorus, potassium, sulfur, sodium chloride and magnesium. Each mineral plays a different role in the body's function. Calcium help with the mineralization of bone, muscle contraction and transmission of nerve impulses. These elements can be damaging in large amounts. Sodium is very high in our diet these days this has been linked to hypertension(high blood pressure).
Water plays a major role in the function of the body. Water is essential in creating a environment for a healthy metabolism. Water regulates body temperature and transports substances throughout the body. Someone who is exercising needs to have a high intake of water.

Dieting can have more of a negative influence than a positive one. Watching what we eat is a better option. Moderation of calories and fats is not a diet. I recommend a food log if you are having trouble loosing weight. Write down everything you eat and drink or one week! Sometimes we don't realize the calories that are in food or drinks. There are people who do not eat enough calories and this slows the metabolism and you might not loose weight. A diet is a temporary fix. Watch what you eat and exercise will give you the best success.

Saturday, June 26, 2010

You ate it negate it!!!

Welcome to my blog! Today we are going to discuss eating what we want. Or for some of you drinking what you want! What does negate mean? Websters says: 1) to deny, well we can't deny we ate or drank what we did so lets go for Websters second entry: 2)to make ineffective. To do this you have to understand the calories in everything. Let us start with drinks since it is the weekend.
Serving size is one glass (200 ml)
Beer 150
Margarita 453
Martini 413
Mint Julep 143
Pina Colada 297
Screwdriver 200
Tequila Sunrise 253
Whisky Sour 166
White Russian 360
Martini 190
Glass of Red wine (4oz.) 100

Huh, how many of us just have one?
Weekends are a great time to go out to eat. Most of the popular dining establishments have the calories online for their items. Check before you go. That salad might have more calories than the steak!

So if you did eat whatever you want now what???? Negate it!!! One hour of moderate cario activity burns approximately 300 calories. Don't go out and run or walk 5 hours. This is just to make you more aware of what you put in your mouth and what it takes to get rid of the calories. To loose one pound you have to burn or cut an extra 3500 calories.

Note for the dayBe aware of calories and how much is in any item!!!!