To start the year off right, we thought it would be helpful to create a workshop to help all of our clients, and their families, create their own map to success. Thank you to everyone who made it out to this informative and fun seminar!
In today’s busy world, we can sometimes get off track and stray from what we know we should do. In case you missed our workshop, here are a few highlights so you aren’t left in the dark.
Balanced nutrition is key when creating your own map to success. Here are some things you should know about Proteins, Carbohydrates, and Fats.
PROTEIN: The main building blocks of the body.
They’re used to make muscle, tendons, organs and skin. If you are exercising regularly, you should be consuming approximately .8 grams of protein per pound of body weight.
Building lean muscle not only helps you look healthier and stronger, but it makes your body more metabolically active. Muscle continues to burn calories after exercise and even while you are at rest. The more muscle you have, the more calories you need just to maintain your present weight.
Studies show that it takes the body roughly 20-30% of protein calories just to digest and metabolize it. That means that for every 100 Calories of protein you eat, the body will use 30 calories just to process it. Verses the 3 calories it uses to process fat.
Studies also show that those who eat a protein packed breakfast will eat fewer calories throughout the day.
CARBOHYDRATES:Used for Muscle energy and recovery.
Many of our healthy carbs, which are in the form of fruits and vegetables, contain vital sources of vitamins and minerals.
It is a scientific fact that your body can not burn fat while your insulin levels are elevated.
It’s also a fact that carbs cause insulin to go up. So it’s especially important to limit your carb intake of foods like bread, pasta, potatoes, white rice, candy, juice, crackers and bagels… especially at night.
Carbs and Sugar that are not used for energy are stored as fat.
GOOD Carbs are complex carbs that digest slowly, are high in fiber, provide prolonged energy, make you feel fuller longer and contain natural sugars.
Examples include: Sweet Potatoes, Brown Rice, Fruits, Vegies, Oatmeal, whole grains and beans.
BAD Carbs are simple carbs that digest quickly, are processed or refined, have added sugar, make you hungrier sooner and spike your blood sugar.
Examples include: White bread, white Rice, Potatoes, Soft drinks, pastas, cereals, and refined sugars.
Healthy fats have an important role in our diets and research shows that total fat in the diet is not linked to weight or disease – what really matters is the TYPE of fat and total calories consumed.
Healthy fats are UNSATURATED and come mainly from vegetable and fish sources and are ALWAYS liquid – never solid.
They are an essential energy source and help you absorb certain vitamins which include:
Vit. A – which supports healthy vision, immune system and cell growth
Vit. D – which supports healthy bones
Vit. E – which supports healthy skin, vision & immune system
Vit K – which supports blood function and clotting.
Healthy fats include Fish, Avocados, Nuts, Oils, Seeds & Olives.
An important note to remember, Fats are TWICE as caloric and proteins and carbs – so always be aware of portion sizes.
So now that we’ve discussed our Macro Nutrients – It is important to understand that each Meal and Snack should contain all three macro nutrients. If you build every meal and snack with a protein, a “good” carb and a healthy fat — you will never go wrong.
NOW LET’S TALK SUGAR
By removing fat and adding sugar to our foods, the food industry has created a health crisis in our country.
Consuming too much sugar is now linked to many chronic diseases including slower metabolism, high cholesterol, heart disease, obesity, insulin resistance, liver disease & gout.
Table sugar (Sucrose) is 50% glucose & 50% fructose
Glucose – sugar that gets processed in our guts during digestion and can be used by every cell in our body
Fructose – bypasses the gut and goes directly to the liver
some gets stored as glycogen (which is stored for energy)
some gets turned into fat (triglycerides)
FRUCTOSE = FAT
Sugar is Addictive: it alters biochemical pathways in our brain and tampers with our dopamine receptors. In order to get the next dopamine spike, you need a greater dose of sugar.
Fructose can cause Leptin Resistance, which is a hormone that tells your body whether you are hungry or full.
Juicing strips the fiber from the fruit. Eat your fruit …. don’t drink it!
Maximum Recommended Added Sugars:
Men – 9 teaspoons (38 grams)
Women – 6 teaspoons (25 grams)
Children – 3-6 teaspoons (12-25 grams)
Drastically cut down your sugar and fructose intake by switching to a diet of whole, unprocessed food!
Don’t let sugar trick you either! I’ll close with this, sugar may be hiding where you least expect it…
61 different names for SUGAR
• Agave nectar
• Barbados sugar
• Barley malt
• Barley malt syrup
• Beet sugar
• Buttered syrup
• Cane juice
• Cane juice crystals
• Cane sugar
• Carob syrup
• Castor sugar
• Coconut palm sugar
• Coconut sugar
• Confectioner’s sugar
• Corn sweetener
• Corn syrup
• Corn syrup solids
• Date sugar
• Dehydrated cane juice
• Demerara sugar
• Evaporated cane juice
• Free-flowing brown sugars
• Fruit juice
• Fruit juice concentrate
• Glucose solids
• Golden sugar
• Golden syrup
• Grape sugar
• HFCS (High-Fructose Corn Syrup)
• Icing sugar
• Invert sugar
• Malt syrup
• Maple syrup
• Palm sugar
• Powdered sugar
• Raw sugar
• Refiner’s syrup
• Rice syrup
• Sorghum Syrup
• Sugar (granulated)
• Sweet Sorghum
• Turbinado sugar
• Yellow sugar
Tips for Reducing your added Sugar Intake:
The easiest way to drastically cut down on your sugar and fructose intake is to switch to a diet of whole, unprocessed foods, as most of the added sugar you end up with comes from processed food – not from adding a teaspoon of sugar to your tea or coffee.
Other ways to cut down include:
*Cutting back on the amount of sugar you personally add to your food and drink
*Use Stevia instead of sugar and/or artificial sweeteners.
*Use fresh fruit instead of canned fruit or sugars for meals or recipes
*use spices instead of sugar to add flavor to your meal
We hope all this information was helpful and you are now ready to create your road map to success! Please never hesitate to reach out to any SCBC employee to ask questions or gain the support you need to reach your goals. We are here for you EVERY step of the way!