NutriFit Tips

THE IMPORTANCE OF A GOOD BREAKFAST

I'm sure you've heard how important it is to eat a good breakfast. Well, not only is it important, but it will help jumpstart your metabolism and give you the energy you need in the morning.  Contrary to the adage that a cup of 'joe' will give you that instant morning boost, which of course it will because of the caffeine, it is essential to 'feed' your body - rather than just 'drink' and start your day.  Your body needs essential nutrients, especially in the morning, to work efficiently and effectively throughout the day.  You need a sufficient amount of carbohydrates (oatmeal), protein (egg whites) and here's a secret - sugar! Wait!?  Sugar? Yes, natural sugar from fruit (strawberries, blueberries, blackberries, raspberries will all take care of your sugar craving).  You might even throw in some unsweetened applesauce or homemade applesauce in your oatmeal.  Amazing taste!!! This way, not only will you be full from these essential nutrients, your body will process everything the way it is supposed to - naturally.   So, go ahead, get that metabolism up and you'll be on top of your game throughout the day!





FOR THE LOVE OF A GOOD MEAL....

Does 'clean' mean you ALWAYS have to have a salad? I'm sure you've heard: 'I eat 'good', I have a salad'...but the real question is what do you put ON your salad? While salads, consisting of fibrous delectable delights (spinach, tomatoes, red onions and cucumbers - just to name a few) are high in vitamins and minerals, will 'suffer' if splashed with the wrong type of 'dressing'.  Below I've discussed anti-nutrients - can you imagine if you make a great salad which combines nutritious vitamins and minerals and then 'dress' it with, for example a ranch dressing? (Based on 1 tablespoon portion of ranch dressing: 73 calories, 1.2 grams of saturated fat, 164 mg of sodium, 0.4 grams of sugar - but more importantly - 0% of Vitamins A, C, D, B-6, Calcium, Iron and Magnesium)  That ranch dressing would definitely cancel out/rob your body of the essential micro-nutrients we were to gain from just the salad itself.  Olive oil with a splash of balsamic vinegar or apple cider vinegar is a smarter choice - it goes a long way!


Mixed green salad with turkey 'burger' atop portabella mushrooms - Yummylicious!!!



ANTI-NUTRIENTS....WHY WE NEED TO STAY ALWAYS FROM THEM...

Some foods cancel out or rob our bodies of essential micro-nutrients.  These foods are called anti-nutrients: they contribute no nutritional value to our bodies. 

FOOD FOR THOUGHT:   If a food that you eat needs more nutrients for the body to use it than what the food itself gives, it is an anti-nutrient.  Living on these foods can gradually create a toxic overload and rob your body of vital nutrients to function. 

WHERE CAN ANTI-NUTRIENTS COME FROM? Deep fried foods, refined sugar, additives, cans and plastic containers, alcohol, painkillers, antibiotics, pollution,  environmental chemic also in water, excessive free radicals and smoking. Of course, anything done in EXCESS is not good for your health - balance is the key to ALL things!

Anti-nutrient overload makes it very difficult for your body to eliminate toxins.

Two-thirds of the average calorie intake in modern countries consists of fat, refined sugar and refined flour.  The calories in sugar are called empty because they provide no nutrients and those are often hidden in processed foods and snacks.

If 2/3 (by calories) of your diet consists of such dismembered foods, there is little room left to get the level you need of all the essential nutrients.

Let's stay away from foods that do not contribute to optimum health - your life depends on it!!! 


WHY DO WE NEED IRON?

As a component of hemoglobin, iron transports oxygen and carbon dioxide to and from cells. It is vital for energy production. Vitamin C increases iron absorption.  Some foods high in iron include raw cashews, almonds, pumpkin seeds, brazil nuts, walnuts, spinach and lentils.  According the the Health Sciences Academy (UK), if you press down on your nail bed, making your nail appear white, once you release the pressure your nail color should go back to it's natural pink color. If it does not, and remains white in color, you have your iron levels checked for deficiency. Another small tidbit of info re iron deficiency: if you pull down the bottom of your eyelids and the inside is white in color and not pink, you should also have your levels checked. Of course, please check with your medical doctor to be sure if you suspect you have a deficiency!


Breakfast for Dinner!


Ever feel like something different to have for dinner, but wanted to keep on track with your clean eating? Well, why not have 'breakfast' for dinner?

Chock full of protein, vitamins and minerals, egg whites, baked chicken and tons of veggies, makes a great meal any time of the day.  Double the amount of protein, made with 8 egg whites and 1, 4 oz. chicken breast (cut up into small pieces), 1/4 cup baby portabella mushrooms, 1/4 cup each of chopped green, red and yellow peppers, 2 slices chopped red onion - seasoned with Mrs. Dash table blend seasoning.  Light and right - and into the night...no worries about feeling stuffed - only satiated....the right choice for the healthy journey!



November is National Peanut Butter Lover's Month!


So here are some reasons to celebrate it:

1. According to Fooducate.com, Americans eat close to 800 million pounds of peanut butter a year, roughly 3 pounds (wow) for every man, woman and child;
2. Despite their name, pea-nuts, they are technically legumes (like beans) not nuts; (wow again)
3. One acre of peanuts will make 30,000 peanut butter sandwiche's (how much land do YOU have in your backyard?)
4. Peanuts are rich in monounsaturated fat, which help reduce the risk of heart disease (moderation...)
5. 60% of peanuts in the US are grown in Georgia, Florida and Alabama. Half are used for peanut butter.
6. Peanuts are a new world food, most likely originating in Brazil and working their way up to Mexico. The Aztec masked them into paste as early as 500 years ago.
7. Peanut butter is a good source of protein with 8 grams in a serving of 2 tablespoons. That's 16% of the recommended daily value.
8. While some may fear that a 2 tablespoon service in of peanut butter with 190 calories is too much,  the protein and healthy fat combination will actually help a person feel satiated much longer than many lower calorie snacks made of refined carbs.

So what is ARCHIBUTYROPHOBIA? (say that 3 times fast..lol).......the fear of getting peanut butter stuck to the roof of your mouth.

Enjoy!!


LEG DAY....
THEY HOLD UP YOUR BODY...
YOU HAVE TO TRAIN THEM...THAT IS ALL...LOL


One of the most important muscle groups to train is legs. Simply put, your legs are comprised of quadriceps (quads or front of your legs between the knee and hip); hamstrings (hams or 'hammies' or back of your legs between back of knee and right under the glutes); glutes (the 'muscle' we use to sit with); and calves (muscle on the back of your leg located between the knee and ankle). Another muscle group that is utilized are the hip flexors, which allow you to lift your knees (as in climbing stairs) and bend at the waist (as in squatting).  ALWAYS ALWAYS ALWAYS, have a trainer spot you....your body will thank you!  Below: the infamous reverse hack-squat.






FRUIT...THE SWEET ESSENCE OF IT ALL!!


These delicious, sweet tooth satisfying, delectable delights are a most welcome treat and healthy treat. Most people would say that they eat a piece of fruit at any time of the day because most are quick and easily accessible.  Let's examine this:

Here's our quick and easy friend, the always accessible BANANA. This delectable delight is not only quick and easy, but high in potassium which stimulates muscle, nerve and brain cells; it keeps you 'regular' promoting approximately 2.5 grams of insoluble fiber in a 6-inch banana. It can also aid in deterring that sweet tooth craving - hence the need NOT to indulge in that candy bar! Sidebar: a 6-inch banana has approximately 90 calories - A QUARTER of the amount in a candy bar!

Vitamin A is another valuable nutrient that bananas possess a small amount of and can possibly aid in eye/vision care. Vitamin A is a series of various compounds, which include beta-carotene and alpha-carotene. While these compounds preserve membranes that surround your eyes and are components of one of the proteins that bring light into your cornea, you should check with your physician as to the correct amount of Vitamin A you need in your recommended daily allowance.  According to the Office of Dietary Supplements, women require 700 micrograms and men require 900 micrograms. In other words, don't think you can just eat a bunch of bananas for eye health - but they help!

Now, let's examine the time of day you should eat this delectable delight. Because of the natural sugar content in bananas, it can spike your blood sugar level and it is classified as a carbohydrate.  Balancing it correctly with a protein and 'good fat' (e.g., a hard boiled egg and teaspoon of unsalted peanut butter), will soften the effect of the carb (banana in this instance). This is why it's a GREAT idea to have your fruits high in sugar in the EARLY part of the day when you expend your most energy! For those looking to lose weight, this is valuable because you want to eat clean, eat right and at the right time! 


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